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  1. #1
    Registered User trapmaster's Avatar
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    The big secret to repping 225 on bench (rofl)

    Im not familiar with most programs, I tailor my own.

    First off my story... (in b4 phag experience)
    In buddy's basement watching from my 105 lb, 6 foot tall frame, I watched my friend bench pressing, I was About 19 years old... The weight was HYOOOOOGE, at least 70 lbs, he asked if I wanted to try, I had a beta (rofl) smile as only a 105 lber can have, so I positioned myself on the bench and grabbed the bar that now had 40 lbs on it, I unracked it and did 6 reps... Wow that was difficult, and my friend could do 70, hody chit thats crazy, I bought the weight set off him (eventually, he needed the money) and begun my journey...

    2 years of laboring over curls and bench pressing I worked my up to benching 80 lbs (yes.... a great day after 2 years, not srs)... I weighed about 130 lbs, ate a couple times a day... I then stopped lifting for 2 years...

    the journey continues....

    After recieving a nice sum of cash from a car accident settlement (i had a broken collarbone), wounds healed and all, I began lifting again... I ate crap, chips, pudding, etc, my protien intake sucked, my weight jumped to around 180 lbs in a year, i trained for several hours everyday, I was benching, oh pressing, and curling (and a bunch of isolation like side raises and sit ups), my lifts were around: 160 lbs bench for 10 reps, 110 lbs oh press for 10 reps... or somezing like that... the accident money ran out and i started working and stopped lifting again (i ventured into the job world with my HYYYYYOOOOGE muscles and bench press and thought i was the sh!t)... my weight quickly plummeted to mid 140s...

    next chapter....

    i return to lifting, this time i became a fat@ss, i climbed to 210 lbs bodyweight and my bench press was around 200 lbs for 4 reps, i lifted for about 2 years...and stopped again...

    again....

    with my newfound nutrition knowledge i started the SS program, my lifts became decent as well as my physique... my bench became 205x 5 ant 175 bw... and then i stopped lifting again...

    fast forward to now...

    I returned to lifting after a year+ layoff and laziness, I weighed 158 (im 6 feet tall), my bench was not great, right around 150 for maybe 6.

    4 months in and I weigh 176 (currently on a mini cut), and my max bench is 280, yes 280 and shows no sign of slowing down.

    bodybuilders get in the mindset of doing as many exercises as possible in a small time period, this is great for size but strength will quickly plateau also when you cut you will lose much of it due to a large amount of this mass being glycogen and water...

    Now before you get down in the dumps (no I`m not going to try to sell you any program or some sh!t), I`m gonna give you the information you need to reach a good bench, as well as your other main lifts...

    4 months in and my 1rms are:
    105 db incline bench
    185 oh press
    280 bench
    290 squat (yes pathetic, but working on it)
    410 deadlift
    140 curl (this is largely genetics though)
    265 bent over row

    I can also do 20 1 arm dips and nearly do 1 arm chinups.

    they were nowhere near this 4 months ago...

    You want to know my training schedule?

    I dont even know it, i train instinctively... I just trained 7 days in a row, and break PRs nearly every workout even on my current mini cut.

    I`ll give you the most beneficial steps to improving your core lifts... including bench

    a) supplement with an energy booster (NO FURY for example)
    b) creatine (which you are probably already using)

    nowwhat you may not already know...

    c) choose 2 to 3 exercises each workout and do 2 to 3 sets of each (what!!!? only 2 or 3?), I do 2 - 3 because more than that and my gains stall (be it cns, overtraining or whatever), make them core lifts such as the ones listed above.
    d) learn to bench press like a powerlifter (you can find videos on how to do this on youtube), at first you will not be able to use as much weight as you usually use but in time you will be able to use much more.
    e) do not train to total failure, again cns, big muscles can move a weight, but your nervous system is capable of doing so much more with proper training.
    f)do each lift 2 and on occasion 3 times weekly

    in time your bench will explode along with your other lifts, lift explosively, when I bench high reps I bang out my bodyweight 20 times in about 30 seconds

    I could continue with pages on this but if you have any more specific questions just inbox me.
    flat bb bench press 275 x 1
    bent over bb row 235 x 10
    one arm db row 155 x 2
    bb curl 145 x 1
    squat 315 x 5
    oh press 135 x 11
    upright row 145 x 6
    deadlift 415 x 1

    cum at me phaggots
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  2. #2
    Registered User trapmaster's Avatar
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    4 months in and i never looked like this or lifted this much b4
    flat bb bench press 275 x 1
    bent over bb row 235 x 10
    one arm db row 155 x 2
    bb curl 145 x 1
    squat 315 x 5
    oh press 135 x 11
    upright row 145 x 6
    deadlift 415 x 1

    cum at me phaggots
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  3. #3
    Registered Phaggot VTJimmy's Avatar
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    strong phukking novel
    rape back 3k+ [leave link]
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  4. #4
    Registered User thgonace's Avatar
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    so the secret to getting a 225 bench is multiple years of weight lifting... you don't say.
    Next enlighten us on how to get an insane deadlift.
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  5. #5
    ᕦ(ò_óˇ)ᕤ jonB89's Avatar
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    Do you feel like it's gotten easier to gain strength and muscle mass as you got older?
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  6. #6
    Basketball GOD. WesCracker's Avatar
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    Originally Posted by trapmaster View Post



    4 months in and i never looked like this or lifted this much b4
    honestly TL;DR but you're looking pretty good. a couple weeks of cutting for summer and abs will be back
    Roll tide. Lakers. Chargers.

    Subscribe + Comment on my log!
    http://forum.bodybuilding.com/showthread.php?t=145133371
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  7. #7
    Registered User MFarrar74's Avatar
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    good work man, extream story bro.


    btw, the first day back 1 year after litteraly snaping my arm in half and having my tricep cut in two for the surgery i could bench 135 for reps. i cant believe you couldnt hit 80lbs. you trollin bro?
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  8. #8
    ✖ (︶‿︺) ✖ FatEars's Avatar
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    I'm more interested in how da fuk u do a 1 arm dip?
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    Yellow teeth? - http://forum.bodybuilding.com/showthread.php?t=148412423
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  9. #9
    misc anti-theist nzgs's Avatar
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    How to bench heavy:

    -do it 2 or 3 times per week, 5 reps or less, 2-3 mins rest between sets.
    -Do additional exercises to target explosiveness, speed, and weakpoints in the lift
    -Dirty bulk
    -Use powerlifting form with a large arch and leg drive (Dave Tate bench press video)

    Or you can realise that the bench press is sh!tty exercise that is only good for the ego and causing shoulder injuries, and you don't need to bench more than 225 to have a decent chest. In fact you don't have to barbell bench at all.
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  10. #10
    Phil Goodman .png kevdaddo's Avatar
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    what the hell does 6'0" 105 pounds look like?
    Alcoholic but still lifts crew
    Lifts regularly but never has any gains crew
    Great life but always depressed crew
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  11. #11
    Bored and Glued bailey1106's Avatar
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    U mad i was bwnching 225 for reps after 4 months of lifting?
    *** Misc CIGAR Crew ***(smoking avi sub crew)

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  12. #12
    avataris140lbs iliketojuggle's Avatar
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    loled at 20 1 armed dip

    how about not possible
    Beginning weight in '07: 105 pounds
    Weighted pullups = 135 lbs x2
    Weighted dips = 135 lbs x7
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  13. #13
    Registered User racketteer's Avatar
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    Originally Posted by nzgs View Post
    How to bench heavy:

    -do it 2 or 3 times per week, 5 reps or less, 2-3 mins rest between sets.
    -Do additional exercises to target explosiveness, speed, and weakpoints in the lift
    -Dirty bulk
    -Use powerlifting form with a large arch (Dave Tate bench press video)

    Or you can realise that the bench press is sh!tty exercise that is only good for the ego and causing shoulder injuries, and you don't need to bench more than 225 to have a decent chest. In fact you don't have to barbell bench at all.
    this. the pushpress and power work will get your bench higher than bench pressing without the shoulder issues that plague almost anyone who flat benches for enough time.
    "on the bech press i usually start off with 205 doing it 5 times then once i ad my usual extra 5 pounds on i can barely do it twice. How can i increase my chest cardio? so i can rep heavy weight easier" -dc1992hp

    come by and check out my log. I'm racing to a 275x5 bench and 185x3 strict press with comps.
    http://forum.bodybuilding.com/showthread.php?t=141680751

    *** MISC Strength Crew ***
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  14. #14
    Banned rockandrollaz's Avatar
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    after a bad injury in my rotator cuff, I made sure I learned how to bench correctly, which I think now I do. I weigh 76-78kgs and bench 100 (225) and I don't see how I can possibly sustain an injury. I stay safe.
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  15. #15
    Registered User trapmaster's Avatar
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    Originally Posted by jonB89 View Post
    Do you feel like it's gotten easier to gain strength and muscle mass as you got older?
    definitely, i feel my weightlifting experience has helped a lot, although i was held back a lot by wrong information from friends and just overdoing it, with age comes maturity and more willpower i guess, wasnt shooting for the stars back then, 100 lb bench press when i started seemed like a distant dream to me where i could walk down the streeet and pummel every one i seen (lol), then it became 200... now i see no limit in site,and realize i still have much to learn and much more gains to be made, i acted like a dick when i was benching like 160, never pushed myself beyond that, thought i was the sh!t, now it doesnt come down to ego, i c it as a number i have to increase weekly, not a set goal that i can attain to become bad@ss per se

    Originally Posted by MFarrar74 View Post
    good work man, extream story bro.


    btw, the first day back 1 year after litteraly snaping my arm in half and having my tricep cut in two for the surgery i could bench 135 for reps. i cant believe you couldnt hit 80lbs. you trollin bro?
    i never wieghed much excedpt when i was a fat@ass and thought i was the sh!t, weighed 210 and benched 200 rofl

    Originally Posted by kevdaddo View Post
    what the hell does 6'0" 105 pounds look like?
    very sickly, makes me sick to think how sickly i was

    Originally Posted by bailey1106 View Post
    U mad i was bwnching 225 for reps after 4 months of lifting?
    did you weigh 105 brah
    flat bb bench press 275 x 1
    bent over bb row 235 x 10
    one arm db row 155 x 2
    bb curl 145 x 1
    squat 315 x 5
    oh press 135 x 11
    upright row 145 x 6
    deadlift 415 x 1

    cum at me phaggots
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  16. #16
    Registered User trapmaster's Avatar
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    Originally Posted by racketteer View Post
    this. the pushpress and power work will get your bench higher than bench pressing without the shoulder issues that plague almost anyone who flat benches for enough time.
    push press is amazing, plan to incorporate it in when my bench stalls
    flat bb bench press 275 x 1
    bent over bb row 235 x 10
    one arm db row 155 x 2
    bb curl 145 x 1
    squat 315 x 5
    oh press 135 x 11
    upright row 145 x 6
    deadlift 415 x 1

    cum at me phaggots
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  17. #17
    Registered User bac0nfat's Avatar
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    People really do 1rm for curls?
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  18. #18
    Registered User trapmaster's Avatar
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    Originally Posted by iliketojuggle View Post
    loled at 20 1 armed dip

    how about not possible
    very possible brah, you can do anything if you try hard enough and take it in steps... i was doing 1 arm dips 2 months into my recent training...

    started with regular dips feet elevated, advanced to 1 arm dips with knees bent and feet on floor... you get the picture, now i can throw my feet up on something and bang out explosive reps, i feel this has helped my pressing a lot.
    flat bb bench press 275 x 1
    bent over bb row 235 x 10
    one arm db row 155 x 2
    bb curl 145 x 1
    squat 315 x 5
    oh press 135 x 11
    upright row 145 x 6
    deadlift 415 x 1

    cum at me phaggots
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  19. #19
    Registered User FightThePoW3R's Avatar
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    your smile is creepy as ****.
    Float like a butterfly, sting like a bee


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    Registered User trapmaster's Avatar
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    Originally Posted by bac0nfat View Post
    People really do 1rm for curls?
    I want to break the record in my weight class... i only train bis every other week , just because i have more inportant lifts to work on like squats
    Originally Posted by FightThePoW3R View Post
    your smile is creepy as ****.
    I know.. makes it hard to get laid, the sexual frustration is channeled into my workouts i guess
    flat bb bench press 275 x 1
    bent over bb row 235 x 10
    one arm db row 155 x 2
    bb curl 145 x 1
    squat 315 x 5
    oh press 135 x 11
    upright row 145 x 6
    deadlift 415 x 1

    cum at me phaggots
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  21. #21
    Banned Mr.NoPrint's Avatar
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    you look like a russian prisoner.
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  22. #22
    Registered User trapmaster's Avatar
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    Originally Posted by Mr.NoPrint View Post
    you look like a russian prisoner.
    yes i do i suppose
    flat bb bench press 275 x 1
    bent over bb row 235 x 10
    one arm db row 155 x 2
    bb curl 145 x 1
    squat 315 x 5
    oh press 135 x 11
    upright row 145 x 6
    deadlift 415 x 1

    cum at me phaggots
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  23. #23
    Come Crawling Faster puppet_master's Avatar
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    Originally Posted by kevdaddo View Post
    what the hell does 6'0" 105 pounds look like?
    I Browse the MISK

    CEO
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    Lpoking good op. I also like training daily. Same exercise everyday, but few sets. Feelsgoodman
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  26. #26
    Registered User andy2020's Avatar
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    Originally Posted by trapmaster View Post
    yes i do i suppose
    Take it as a complement.

    From what I hear, them Russians are a bunch of badass mofos.
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  27. #27
    Don't just stare, eat it. Mangos's Avatar
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    The **** is a one arm dip. Hows that even possible.
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  28. #28
    Registered User trapmaster's Avatar
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    Originally Posted by Mangos View Post
    The **** is a one arm dip. Hows that even possible.
    with feet elevated dude... read posts

    Originally Posted by andy2020 View Post
    Take it as a complement.

    From what I hear, them Russians are a bunch of badass mofos.
    Yea people dont f*ck with me... On the flip side neither do women, fml
    flat bb bench press 275 x 1
    bent over bb row 235 x 10
    one arm db row 155 x 2
    bb curl 145 x 1
    squat 315 x 5
    oh press 135 x 11
    upright row 145 x 6
    deadlift 415 x 1

    cum at me phaggots
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  29. #29
    Registered User TheAdlerian's Avatar
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    On Monday I repped 225 10X10.

    The secret is to just keep at it for several decades.
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  30. #30
    Hope to see you baby Rambo26's Avatar
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    some people are just natural benchers, not me

    took me years to hit 225, now its fairly easy but I still find say a 405 deadlift easier for example
    When I went out with my coath and my best Chris I was dressing business i like business man you tube star I wear bread name300 buck skill pants with raphle shirt lerren with lofer dress shoe I don't play when I go out I dress a star ! Like red carpet! - Jason Genova
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