How I Increased My Bench 110# in 2 Months (205 - 315)

[IK9]

Hey guys, not sure if this is the right section to post this but I thought it would help a lot of people. This is exactly what I did to increase by bench from 205 to 315 in 2 months.

I'm not sure if it will work for everyone but this is what I did. I rarely did accessory type movements.. occasional db floor presses.. I followed a Upper/Lower Power Hypertrophy split for a while.. I always benched twice per week.. then the last 8 weeks I did 5/3/1 following a 65/75/85% AMRAP Week 1, 70/80/90% AMRAP Week 2, 75/85/95% AMRAP Week 3, 50% Week 4

I started off by going from 205 x 1 to 255 x 2 in 9 days by just adding 2.5 pounds to each side of the bar for every set I did.. you really don't notice the 5 lb increases

Also, I take preworkout twice a month.. only on my 1RM days

When you get to 70-80% of your 1RM.. it is very important that you let the weight sit on your chest & pause for 7-8 seconds.. this will prime your body letting you know that you are about to lift some heavy weight.. it makes a world of difference

Deloaded every 4th week at 50% of 1RM

Any questions, please feel free to ask.



Fri Jan 3

45 x 15
95 x 5
135 x 2
185 x 1
210 x 2
215 x 2
220 x 2
225 x 2
230 x 2
235 x 2
240 x 2

Sun Jan 12

45 x 15
95 x 5
135 x 3
185 x 2
225 x 2
245 x 2
255 x 2

Thurs jan 16 Deload

45 x 20
95 x 15
135 x 30
155 x 3

Sun jan 19 Deload

95 x 12
135 x 12
145 x 12
155 x 12

Sat Jan 25

95 x 5
135 x 5
165 x 5
190 x 5
215 x 6

Wed Jan 29

95 x 5
135 x 5
185 x 8
190 x 8
195 x 8

Tues Feb 4

175 x 3
205 x 3
225 x 3

Fri Feb 7

45 x 20
95 x 5
135 x 5
185 x 8
205 x 8
205 x 7

Tues Feb 11

95 x 5
135 x 3
185 x 3
225 x 1
245 x 1
265 x 1

Fri Feb 14

95 x 12
95 x 12
95 x 12

Mon Feb 17

95 x 12
135 x 12
155 x 5 paused
185 x 5 paused
205 x 5 paused

Thurs Feb 20

95 x 10
115 x 10
135 x 10
155 x 10
175 x 10 (65% of 1RM)
195 x 3 (Paused)

Mon Feb 24

95 x 10
135 x 8
175 x 5 (65% of 1RM)
200 x 5 (75% of 1RM)
225 x 9 (85% of 1RM)

Wed Feb 27

95 x 10
135 x 10
185 x 10
205 x 10

Mon Mar 3

95 x 8
135 x 5
185 x 3 (~70%) (5 second pause at bottom)
215 x 3 (~80%) (5 second pause at bottom)
240 x 8 (~90%)

Thurs Mar 6

95 x 10
95 x 10
135 x 10
185 x 3 paused

Sun Mar 10

45 x 12
95 x 8
135 x 5 paused
185 x 3 paused
225 x 2 paused
245 x 1
260 x 1
275 x 1
285 x 1
295 x 1
305 x 1
315 x 1

[CJ93UK]

110#, 205-315, in 2 months? Doesn't it show you were doing 255x2 2 months ago on Jan 12? Am I reading that right?

[ProgressIsGood]

To be honest, from my experience, even a 2.5lbs increase makes a difference for me in benching. 5lbs for me, is enough to decrease by 1 rep per set. So I don't think it'll work in my case.
Is it the first time you ever benched 315lbs, or did you once bench it and just came back from a break or an injury and got your strength back?

[IK9]

110#, 205-315, in 2 months? Doesn't it show you were doing 255x2 2 months ago on Jan 12? Am I reading that right?

Yes.

On Jan 3rd my max was 205 x 1.. Which is why I started with 210x2 on Jan 3rd to set a PR.. On March 10 I got 315

[IK9]

To be honest, from my experience, even a 2.5lbs increase makes a difference for me in benching. 5lbs for me, is enough to decrease by 1 rep per set. So I don't think it'll work in my case.
Is it the first time you ever benched 315lbs, or did you once bench it and just came back from a break or an injury and got your strength back?

2.5 lb per side is the smallest increment you can increase.. if you think 5 lb increase is too much.. then it's all mental

and yes, 1st time

[pntbll687]

[QUOTE=IK9;1220201931]

Any questions, please feel free to ask.

Fri Jan 3

45 x 15
95 x 5
135 x 2
185 x 1
210 x 2
215 x 2
220 x 2
225 x 2
230 x 2
235 x 2
240 x 2

Yes.

On Jan 3rd my max was 205 x 1.. Which is why I started with 210x2 on Jan 3rd to set a PR.. On March 10 I got 315

Benching 315 is great and congrats on that! But don't say your max was 205 x 1 on Jan 3rd, when you wrote that did 14 reps above that weight. I get what you mean when you say you did 210 x 2 to set a PR, but if you bench 210 x 2 then your max is not 205 x 1

[ecchastang]

[QUOTE=pntbll687;1220207741]

Any questions, please feel free to ask.

Fri Jan 3

45 x 15
95 x 5
135 x 2
185 x 1
210 x 2
215 x 2
220 x 2
225 x 2
230 x 2
235 x 2
240 x 2




Benching 315 is great and congrats on that! But don't say your max was 205 x 1 on Jan 3rd, when you wrote that did 14 reps above that weight. I get what you mean when you say you did 210 x 2 to set a PR, but if you bench 210 x 2 then your max is not 205 x 1

Thanks for saying this. Apparently the OP is not too bright. But congrats for hitting 3 plates.

[dtaps24]

OP you look a lot like Carrottop

[Black_Spit]

lol

[IK9]

Depends on how you look at it.. 205 was my max at the current time on Jan 3rd before I hit the 210+.. The 210x2 & everything else was a PR.. Even tho in 2010 I hit 225x6.. I go by what's current.. & at the current time, I was only benching 205

If you want to get really technical.. 230 - 315 then because I've benched 225 before Jan 3rd but not 230. #whateverfloats

[Aeorius]

Depends on how you look at it.. 205 was my max at the current time on Jan 3rd before I hit the 210+.. The 210x2 & everything else was a PR.. Even tho in 2010 I hit 225x6.. I go by what's current.. & at the current time, I was only benching 205

If you want to get really technical.. 230 - 315 then because I've benched 225 before Jan 3rd but not 230. #whateverfloats

Not sure if srs or just stuped.

[kmc06005]

lulz @ this thread

[DasPhilosopher]

Thinking about lifting now. Thanks op.

[Drew23]

See you guys in 2 months with a 470 bench. I never realized it could be this simple.

[IK9]

Not sure if srs or just stuped.

Seriously?

So say last March you were able to squat 315 x 10.. then you missed a few days at the gym.. there was some inconsistency.. and now.. this March.. you can't squat 315 any more.. rather you're only getting 275 x 10.. would you still say you are getting 315 x 10 & your max is around there?

Hell no.. you go by what's current. Do you not understand the logic?

[arian11]

Depends on how you look at it.. 205 was my max at the current time on Jan 3rd before I hit the 210+.. The 210x2 & everything else was a PR.. Even tho in 2010 I hit 225x6.. I go by what's current.. & at the current time, I was only benching 205

If you want to get really technical.. 230 - 315 then because I've benched 225 before Jan 3rd but not 230. #whateverfloats

And what was current was:

Jan 3rd: 240x2
Mar 10th: 315x1

Your 225x6 wasn't current and neither was your 205. Still, that is like a 50 lbs increase in bench in 2 months. Much better than anything I've tried to pull off with my sh!tty bench. Did you gain any bodyweight during that time?

[dtaps24]

Either way it's great progress but if your max was 205 on January 2nd and you did 240x2 on January 3rd what I'm really interested in is the period between those two days.

[arturogatti]

That's great work. I'm also interested if you gained any bodyweight during this.

[WorldDomnit]

Either way it's great progress but if your max was 205 on January 2nd and you did 240x2 on January 3rd what I'm really interested in is the period between those two days.

cell tech
cell tech

[IK9]

And what was current was:

Jan 3rd: 240x2
Mar 10th: 315x1

Your 225x6 wasn't current and neither was your 205. Still, that is like a 50 lbs increase in bench in 2 months. Much better than anything I've tried to pull off with my sh!tty bench. Did you gain any bodyweight during that time?

Yeah, I just got super fat.. I was eating 90F - 500C - 200P.. lots of Chipotle, Lucky Charms, & proats.. weight would just fluctuate in the high 180's.. I felt full & bloated all the time from all the carbs.. I dropped macros to 60F - 300C - 200P & weight is sitting in low 180's now

Either way it's great progress but if your max was 205 on January 2nd and you did 240x2 on January 3rd what I'm really interested in is the period between those two days.

I was coming off a bodybuilding show in November so my strength was really tanked.. which is why I said 205 was my max on Jan 2nd.. eating excessive amounts of food helps with strength.. my macros were 40F - 200C - 200P in November.. then I got up to 90F - 500C - 200P.. makes a world of difference in energy.. but I have gotten 225 before so the 240 wasn't much of an increase

That's great work. I'm also interested if you gained any bodyweight during this.

Weight would fluctuate 5-8 pounds depending on how much carbs I ate.. sometimes I would carb back load & have a 5 lb increase the next morning.. sometimes I just ate normally like on my deload days where I didn't need much energy

cell tech
cell tech

Lmao at Cell Tech

[ShortDave]

Seriously?

So say last March you were able to squat 315 x 10.. then you missed a few days at the gym.. there was some inconsistency.. and now.. this March.. you can't squat 315 any more.. rather you're only getting 275 x 10.. would you still say you are getting 315 x 10 & your max is around there?

Hell no.. you go by what's current. Do you not understand the logic?

I slept weird and cramped up my back really, really badly. I could barely get into and out of my car, I tried benching and there was so much pain that I stopped at 225, it sucked, I just couldn't get any more without wrecking myself.
So according to your logic 225 was my max last week.

I went and got some ART and massage, this loosened everything up, now I feel like a damn champion. I hit 425 on saturday, it was both EASY and RAW!! So I increased my bench by 200lbs in a week.

Do you see anything wrong with what I just said?

[melvin2345]

Depends on how you look at it.. 205 was my max at the current time on Jan 3rd before I hit the 210+..

You should have started with "My previous max was..." or "Prior to January 3rd, my max was.." Basically, something that would indicate that 205x1 was a PREVIOUS best for you. "On January 3rd my max was 205, but I busted out 240x2 on January 3rd" is a contradiction. There is no arguing that point.

If you want to get really technical.. 230 - 315 then because I've benched 225 before Jan 3rd but not 230.

Again, not accurate. On January 3rd, you did 240x2. So in two months, you went from 240x2 (247-255) to 315x1.

#whateverfloats

Ducks.

[Pup2014]

Do you see anything wrong with what I just said?

No.

Just tell me when 200 lb bench increase in 7 days program is on e-book. Will buy

[JohnnyRingo350]

What the hell is happening here?

[melvin2345]

So I increased my bench by 200lbs in a week.

When is the e-Book coming out? I'll gladly pay 27 shekels and my finest goat for gains like that!!

[thom2355]

I slept weird and cramped up my back really, really badly. I could barely get into and out of my car, I tried benching and there was so much pain that I stopped at 225, it sucked, I just couldn't get any more without wrecking myself.
So according to your logic 225 was my max last week.

I went and got some ART and massage, this loosened everything up, now I feel like a damn champion. I hit 425 on saturday, it was both EASY and RAW!! So I increased my bench by 200lbs in a week.

Do you see anything wrong with what I just said?

I love you in the most no homo way possible.

[ShortDave]

No.

Just tell me when 200 lb bench increase in 7 days program is on e-book. Will buy

When is the e-Book coming out? I'll gladly pay 27 shekels and my finest goat for gains like that!!

Chapter 1 : Get a minor injury
After you have gotten your injury, workout with it and call it quits early on so you fall dramatically short of what you can normally do without the injury. Record that as your new max.

(moving on)

Chapter 37 : The next week

After you have followed the very specific training and nutritional program that was outlined in the previous chapters and set your bench 135 degrees from the great pyramid and drawn a star of Dave (similar to yet different than the star of David) in salt around your bench as diagrammed on page 272, you are ready to set a massive pr (probably not a real pr, but compared to your most recent max it will be huge). Commence benching without an injury. Bask in the admiration of most of the women.

I love you in the most no homo way possible.

Kisses.

[JohnnyRingo350]

Chapter 1 : Get a minor injury
After you have gotten your injury, workout with it and call it quits early on so you fall dramatically short of what you can normally do without the injury. Record that as your new max.

(moving on)

Chapter 37 : The next week

After you have followed the very specific training and nutritional program that was outlined in the previous chapters and set your bench 135 degrees from the great pyramid and drawn a star of Dave (similar to yet different than the star of David) in salt around your bench as diagrammed on page 272, you are ready to set a massive pr (probably not a real pr, but compared to your most recent max it will be huge). Commence benching without an injury. Bask in the admiration of most of the women.




Kisses.

[DidNotReadL0L]

trainers must hate you

[Laidbackzack]

I think I've lost a few IQ points after reading this thread