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  1. #1
    Registered User HipFlip's Avatar
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    Talking 40 pound increase on Bench Press in a month!

    I was glancing through my progress journal and I noticed some great gains (great for me). From 1/26 to 2/26 my bench max went from 210 to 235. From 2/26 to 3/26(now), my bench max has gone from 235 to 275! Is this unheard of? My friends are telling me I'm getting strong way too fast. Anyway I must be doing something right so I thought I'd share it with the community, plus I'm excited. If anyone cares to know I'll post my habits and routine below.

    HABITS
    -Gym 4-6 days a week, no more than an hour and half a day. (15-30 minutes of cardio when I feel like it, hehe)

    -When I'm at home not doing anything I stretch.

    -I eat right(I think) lol, but I tend to be "bad" on the weekends (greasy food, alcohol), not ideal, but I got to live my life you know!

    -I allow at least 48 hours for muscle groups to recover.

    -Track my progress so I'm not going backwards.


    -Proper form is key, in my spare time I research and watch videos on this. I'm always web surfing for body building knowledge, to prevent injury and motivate myself.

    ROUTINE for bench increase (I'll just post what I'm probably doing on Saturday, also I move pretty quickly, I don't like "camping" at the gym.)
    -Stretch, of course


    -Bench Press (I do this first while I'm still fresh)
    -4 sets
    *1st - warm-up with 135 X 10 reps
    *2nd - New max attempt 285 (If I fail, I attempt it again in 2 days. Also if I fail I'll hit the previous max, in this case it would be the 275.)
    *3rd - 225 X 4-6 reps (rep until failure)
    *4th - 195 X 8-10 reps (rep until failure)


    -Dumbell bench
    -3 sets
    *1st - 100lbs.DB's X 3-6 reps
    *2nd - 100lbs.DB's X failure
    *3rd - 80lbs.DB's X failure


    -Incline DB bench
    -3sets
    *1st, 2nd and 3rd - 60lbs.DB's X failure (3-10 reps)


    -Seated Dip
    -3sets
    *1st - 250lbs. X 8-10 reps
    *2nd - 250lbs. X failure
    *3rd - 250lbs. X failure

    -After I get those exercises out of the way I mix it up so I don't get bored, I'll stroll around the gym and do random machines for chest and triceps. I usually do a set of weight I can rep at least 10 times. Then the rest of the sets on that machine or exercise I go heavy and rep til failure. (skullcrushers, incline bench, decline bench if I have the right spotter, pectoral flys, iso machines..)

    Anyway what I do works for me, I'll update in a month for my gains.
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  2. #2
    Registered User KurtyJ99's Avatar
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    Don't change it, take it all the way to 405.
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  3. #3
    Back Hater __Iceman__'s Avatar
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    That's pretty epic. I'm doing horribly on the bench. Haven't increased much at all. However I am strictly revising my form.

    By the way, do you bench powerlifting style or bodybuilding style?
    How much grass could an ass to grass squater squat if an ass to grass squater could squat grass?
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  4. #4
    Registered User HipFlip's Avatar
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    Originally Posted by __Iceman__ View Post
    That's pretty epic. I'm doing horribly on the bench. Haven't increased much at all. However I am strictly revising my form.

    By the way, do you bench powerlifting style or bodybuilding style?
    Hmm.. I've been looking at the differences in both styles lately and I'm more of a BB/raw style. I don't use my back or my legs. My back is flat on the bench with my shoulders and butt on the bench. Maybe if I put a little arch and did more of a powerlifting bench I'd probably hit more, but I don't want to risk injury to my back so I don't do it.
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  5. #5
    Back Hater __Iceman__'s Avatar
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    Just so you know there is no risk of back injury when arching your back. In fact, I feel no strain on my legs, back or anything but chest, tris and shoulders while benching. Then again, I may be doing it wrong :P
    How much grass could an ass to grass squater squat if an ass to grass squater could squat grass?
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  6. #6
    Registered User Sprog's Avatar
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    Originally Posted by __Iceman__ View Post
    Just so you know there is no risk of back injury when arching your back. In fact, I feel no strain on my legs, back or anything but chest, tris and shoulders while benching. Then again, I may be doing it wrong :P
    ^ I am more stable when im arched.

    Grats on the bench increase op.
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  7. #7
    Registered User subpolarbear's Avatar
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    Great job. Keep doing what you are currently doing until the gains slow down and then jump on another routine.
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  8. #8
    Registered User xpin2winx's Avatar
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    im not getting your chest workout. On bench press you do a reverse pyramid. Then you say u max every month, which is def not the greatest idea. and if u dont get the weight you want, you will attempt it again after 2 days? Thats not a good idea either. Doing a reverse pyramid of flat dumbbell presses after flat bench press is not a good idea.There is no need to do a flat barbbell then a flat dumbbell press in the same workout. I would just take them out. Not even doing a pyramid style for incline dumbbell press, i disagree with. You have 4 compound exercises in a chest workout, which many believe is way too much. I would never exceed 2-3 compounds. Reason, i am writing this is that almost did a very similar workout about a year ago. My bench sky rocketed over 50 pounds in 2 months but then it started going down. I realized i was overtraining. Unless you are on steroids or have amazing genetics, i am puzzeled to why this works for you. But its just my opinion.
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  9. #9
    Registered User HipFlip's Avatar
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    Originally Posted by xpin2winx View Post
    im not getting your chest workout. On bench press you do a reverse pyramid. Then you say u max every month, which is def not the greatest idea. and if u dont get the weight you want, you will attempt it again after 2 days? Thats not a good idea either. Doing a reverse pyramid of flat dumbbell presses after flat bench press is not a good idea.There is no need to do a flat barbbell then a flat dumbbell press in the same workout. I would just take them out. Not even doing a pyramid style for incline dumbbell press, i disagree with. You have 4 compound exercises in a chest workout, which many believe is way too much. I would never exceed 2-3 compounds. Reason, i am writing this is that almost did a very similar workout about a year ago. My bench sky rocketed over 50 pounds in 2 months but then it started going down. I realized i was overtraining. Unless you are on steroids or have amazing genetics, i am puzzeled to why this works for you. But its just my opinion.
    Yea I know what I do is unheard of, doing the reverse thing but it works for me. I start heavy and finish light, instead of starting light and going heavy like most people do. I don't max every month.. I max twice a week, lol. I'm not on roids, never tried it and I never will. I am taking supplements that may be helping a lot.. Maybe it's my genetics, who knows. I do take care of myself pretty well, I drink 4-8 cups of green tea.. asian power haha. I have loads of energy at times, so when I push it I push hard. For example today I did DB curls, hammer curls, bar curls, deadlifts, sumo deadlifts, military presses, lat pulldowns, high rows, low rows, bent over rows, rotator cuff exercises and a few over things in an hour and a half. I know I'm getting results because I increase weight weekly. What works for me may not work for everyone..
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  10. #10
    Registered User Mmats's Avatar
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    newb gains? you have your starting date listed as Jan, 2010

    though starting from scratch at 210lb flat bench is impressive
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  11. #11
    Registered User HipFlip's Avatar
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    Originally Posted by Mmats View Post
    newb gains? you have your starting date listed as Jan, 2010

    though starting from scratch at 210lb flat bench is impressive
    for sure it is noob gains.. just started hitting it hard again in Jan of this year, without doing anything for the past 4 years. I have a feeling what I'm doing will work.. I'll update next month with my results. I was never serious about bodybuilding until now. My goal is to hit 3 plates by 4/1/2010, and if I don't I know I'll hit it eventually..
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  12. #12
    Oz brah wick's Avatar
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    Good work. I've put on 50lbs to my bench in 8 weeks doing Madcow's. 40lbs in a month is heaps good. Hopefully you can keep it up.
    My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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  13. #13
    Registered User preston_jep's Avatar
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    Originally Posted by HipFlip View Post
    for sure it is noob gains.. just started hitting it hard again in Jan of this year, without doing anything for the past 4 years. I have a feeling what I'm doing will work.. I'll update next month with my results. I was never serious about bodybuilding until now. My goal is to hit 3 plates by 4/1/2010, and if I don't I know I'll hit it eventually..
    4/1/2010? thats 4 days bro
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  14. #14
    Registered User HipFlip's Avatar
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    Originally Posted by preston_jep View Post
    4/1/2010? thats 4 days bro
    F*** haha I meant 5/1/2010 Early April fools! (Man this year is flying by for me)
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  15. #15
    Registered User preston_jep's Avatar
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    Originally Posted by HipFlip View Post
    F*** haha I meant 5/1/2010 Early April fools! (Man this year is flying by for me)
    haha i know i had to double check to make sure! i couldnt believe it was april already good luck getting to 3 plates man
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  16. #16
    Registered User HipFlip's Avatar
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    Thumbs up

    Originally Posted by preston_jep View Post
    haha i know i had to double check to make sure! i couldnt believe it was april already good luck getting to 3 plates man
    thanks bro
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  17. #17
    User Registered lefranky's Avatar
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    excellent progress mate, has your chest visually improved aswell in thickness?
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    It's been 4 years and I guarantee OP and his noob gains haven't hit three plates yet
    Current 4/10/14
    Weight:160-165
    Bench Routine: 185x8,195x5,205x5,185x5x3
    Pace for 5-7 mile runs: ~6:44

    Goal 10/10/14
    Weight: 170-180
    Bench Routine:
    245x8, 255x5, 265x5, 245x5x3
    Pace for 5-7 mile runs: 6:3X
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  19. #19
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    Arrow

    Originally Posted by TooMuchTuna View Post
    It's been 4 years and I guarantee OP and his noob gains haven't hit three plates yet
    It's been 4 years and I guarantee you're still a condescending ****.
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  20. #20
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    Originally Posted by Futbol73life21 View Post
    It's been 4 years and I guarantee you're still a condescending ****.
    You bumped a 5 year old reply to a 9 year old thread just to call someone a name?

    You may want to stick to twitter.
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