quickest program to get to 225 bench press?

[LiftingMiscer]

Current right now is 175 lbs x 5 reps

I been doing

Bench press 3 x 5
Decline Machine bench presses 2 plates 3 x 6- 8
Dips with 45 plates 3 x 8

Haven't been following any template at all
Just adding each session weight and seeing if I can increase.

I do this 3 times a week
My brothers are in college and their hitting 275 x 1 reps.

And I'm not even close to them

[shortythree]

madcow 5x5 worked for me. I stalled at 185x5 for months and hit 225x5 last week. Took me about 3 months.


http://stronglifts.com/madcow/5x5_Pr...Linear_5x5.htm

[LiftingMiscer]

madcow 5x5 worked for me. I stalled at 185x5 for months and hit 225x5 last week. Took me about 3 months.


http://stronglifts.com/madcow/5x5_Pr...Linear_5x5.htm

Reading all this right now

[AverageScrubs]

I maxed 245 at a meet. After it i wanted to just go for reps.
I started with 175x15. I tried addi g 10 lbs a week/every other bench work out. Goal is same rep range: 12-15. Now I am at 225 x10.

I felt strict presses helped. Rolling dumbbell extensions help my tris too.

[LiftingMiscer]

@AverageScrubs

I'll get my reps up with my 175.

1 whole week of doing that
than I'll try 185 next week or something?

Won't hurt to try. Spotter on deck.

[isaku900]

I maxed 245 at a meet. After it i wanted to just go for reps.
I started with 175x15. I tried addi g 10 lbs a week/every other bench work out. Goal is same rep range: 12-15. Now I am at 225 x10.

I felt strict presses helped. Rolling dumbbell extensions help my tris too.

that's not very good "programming"

an actual program will be better.

madcows, or sl 5x5 will work.

[LiftingMiscer]

I recently deadlifted, 245 x 4
While my squats are a small 155 atg high bar.

Friend of mine squats 3 plates, deadlift 275
I want to beat him in the quickest way possible

I can either squat 3x times a week with no deadlifts. Bc at this frequency of squats. I believe it will be harmful.
What are some routes I can take to get there?
When do I implement deadlifts. What programs are there?

[derekmaloney5]

To deadlift better deadlift more

[goosefrabbas]

Probably the best thing you can do is start multiple threads asking how to can get your lifts to a certain weight the quickest.

[isaku900]

Probably the best thing you can do is start multiple threads asking how to can get your lifts to a certain weight the quickest.

even when the answer is the same for all three lifts?!?!?

[baize82]

Maybe I just lucked out, but I hit 225 within a year of lifting, on a terrible bro-split. That's obviously not optimal programming for strength, so... Pick a program, work hard, eat, and rest.

[LiftingMiscer]

Just downloaded the stronglift app spent a couple dollars on it.

Tells you the warm up sets and, weight to use.

There's a 5 x 5 option
If you make no more gains from that
you go to 3 x 5 to 3 x 3

I found my answer

[Jaga108]

Just downloaded the stronglift app spent a couple dollars on it.

Tells you the warm up sets and, weight to use.

There's a 5 x 5 option
If you make no more gains from that
you go to 3 x 5 to 3 x 3

I found my answer

What app? This doesn't sound like the official SL app, and that's not how the program works. It's 5x5 always, if you failed three workouts it does a 10% deload, it doesn't switch to 3x3. 3x5 happens only after you're lifting past the point if recovery on 5x5, not after failed 5x5 though.

[psychodiver9]

At your stats just fuking lift. Get on a proven routine as stated and stop trying to reinvent the wheel

[proven951]

Some also do 10 sets of 3 reps

[AverageScrubs]

that's not very good "programming"

an actual program will be better.

madcows, or sl 5x5 will work.

Yeah I know lol :/

[ecchastang]

I recently deadlifted, 245 x 4
While my squats are a small 155 atg high bar.

Friend of mine squats 3 plates, deadlift 275
I want to beat him in the quickest way possible

I can either squat 3x times a week with no deadlifts. Bc at this frequency of squats. I believe it will be harmful.
What are some routes I can take to get there?
When do I implement deadlifts. What programs are there?

Your friend quarter squats 3 plates.

[kmc06005]

This thread hurts.

OP, read the stickies. There is a lot of info about various actual programs in there. There is no 'fastest way' right now for you. And even if there was, no one here could possibly tell you what that is.

Also, stop trying to outlift your bros as quickly as possible, instead train with them, and try to get better together... or just put muscle relaxers in their pre-workout for a few months so you can outlift them and feel manly.

[musclehead09]

I did Starting Strength for 6 months and another linear program for 6 months. I went from 155 lbs to 185 lbs in that time (within a year) and my bench stayed at 205 while my other lifts skyrocketed. I have been running Westside tailored to meet my needs as a raw lifter since February. In the first 5 weeks my bench went from 205 to a 225 close grip. I only rotate 3 max effort lifts and I do close grip and overhead presses in place of DE benching (Louie says you can replace DE work with RE). Has been working like a charm.

Part of me wonders if I should've done Madcows 5x5 first. I complained day to day linear progression wasn't going anywhere for me but weekly progression like Madcows could have worked. Either way the way I run Westside has been working for me.

[runtocatch]

Turn 14
Profit

[adpowah]

I'd recommend putting on 10-15lbs.

[plsm]

The shortest distance between two points is a straight line. In the powerlifting world that straight line - for beginners to intermediates - consists of a linear progression program (each workout at first, then weekly, then monthly) along with eating enough and sleeping. Even at your weight, a 225 bench isn't an elite lift requiring special programming. Just go with what has worked for ages.

Current right now is 175 lbs x 5 reps

I been doing

Bench press 3 x 5
Decline Machine bench presses 2 plates 3 x 6- 8
Dips with 45 plates 3 x 8

Haven't been following any template at all
Just adding each session weight and seeing if I can increase.

I do this 3 times a week
My brothers are in college and their hitting 275 x 1 reps.

And I'm not even close to them

[Oleh]

Prime example of why newbie programs are needed.


OP. Read the stickies.

[olypowerful]

Current right now is 175 lbs x 5 reps

I been doing

Bench press 3 x 5
Decline Machine bench presses 2 plates 3 x 6- 8
Dips with 45 plates 3 x 8

Haven't been following any template at all
Just adding each session weight and seeing if I can increase.

I do this 3 times a week
My brothers are in college and their hitting 275 x 1 reps.

And I'm not even close to them

Make sure you are incorporating some sort of fly movement like dumbbells or cables, will help with stability and hypertrophy of the chest, whereas bench is mostly shoulders and triceps

[hammerfelt]

StrongLifts will get all your lifts up.

Yes, improving squat will improve dead lift.

[ecchastang]

I'd recommend putting on 10-15lbs.

Retarded answer! It gets old hearing people give the advice to just gain weight to lift more.

[Tdchao]

Good thread

[Tdchao]

madcow 5x5 worked for me. I stalled at 185x5 for months and hit 225x5 last week. Took me about 3 months.

Going to try this. Thanks!!

[psychodiver9]

Retarded answer! It gets old hearing people give the advice to just gain weight to lift more.

It works. Especially for bench

[Riffo]

Drop the decline which uses the same muscles over a shorter range of motion.
Incorporate incline BB or DB presses.