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  1. #1
    Registered User fullback11's Avatar
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    how to add 5 pounds to your max bench in 2 weeks!

    Im 13 years old just started lifting 4 weeks ago 2 weeks ago my max bench was 100 it is now 105! With no supplements or vitamins. Heres how i did it

    Flat bench- bar 15 reps for warmup
    Flat-65 10 reps
    Flat- 85 5 reps
    Flat-95 max reps
    Flat-100 max reps

    Incline bench-bar 15 reps for warmup
    incline-65 8 reps
    incline 85 4 reps
    incline 95 max reps

    Close grip bench-bar 15 reps for warmup
    close grip-65 10 reps
    close grip-85 5 reps
    close grip-95 max reps
    close grip-100 max reps

    Please do not go by my weight, do what you want wich is probally more!
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  2. #2
    Banned RippityMcRipple's Avatar
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    ok.


    edit: congrats.
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  3. #3
    Banned AlphaSaiyan's Avatar
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    Good for you man, and no offense but that's just because you're new.
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  4. #4
    Strong just got Stronger 7399martyn's Avatar
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    1. put 2.5lb plates on the bar
    2. bench it.
    Powerlifter at PTC Performance Training Centre

    661 squat, 385 bench, 705 deadlift, 1752lb total.
    http://www.youtube.com/watch?v=AVx1ANJc7lc
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  5. #5
    GH15 approved Ka0s's Avatar
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    Originally Posted by 7399martyn View Post
    1. put 2.5lb plates on the bar
    2. bench it.
    This, OP I could have wrote out a training cycle to add 5lbs to your bench in 3 minutes

    1) Bench 100
    2) Drink a Gatorade
    3) Wait 120-150 seconds
    4) Bench 105
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  6. #6
    Registered User Collinbeloin's Avatar
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    Yeah when you first start you have great gains, and from what I see you are close gripping as much as you regular bench and how many times did you do chest in those 2 weeks?
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  7. #7
    thats good form gtslmfao's Avatar
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    OP stayin natty with no vitaminz
    540/400/620 @ 181
    Youtube: @gtslmfaoz
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  8. #8
    Registered User TN42's Avatar
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    In my first two weeks my BP went up 40 lbs. Just do SS.
    ~Cody


    Lifting PRs:
    315lbs/255lbs/405lbs

    Goals by December 31, 2012:
    405lbs/315lbs/495lbs
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  9. #9
    yybbehS Shebbyy's Avatar
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    Shebbyy is offline
    fuaark! i've been doing it wrong all this time..
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  10. #10
    Registered User ThunderGunz's Avatar
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    check out my log. I've added 15 pounds to my bench each two weeks in the last month and a half.
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