From 135 to 225 Bench

**DB15** · 06-19-2003, 06:16 AM

Its no secret in the world of football there is the classic overated test's of the 40 yard dash and of course how many reps you can bench with 2 plates on ither side

For a kid who just turned 17, 175 pounds and has recently takin up serious trainign I have seen great gains in my bench press (Sad But Ture Im Still At 135 including a 45pound bar) but truthfully i want more just like the next guy

is gaining 90 pounds really that hard or am i jsut weak i fugure i have about a 5 month goal in mind to reach a few reps at 225

If anyone out ther has any advice on training on reaching my godl it would be much appricated

DB15

**Irishfurey** · 06-19-2003, 11:43 AM

Years ago I tried a bench press specialization program written by Shawn Phillips (Bill Phillips of EAS's brother). You can find it here:

http://users.rcn.com/dl.interport/bench.html

I tried the program with a lot of success. My max bench went from about 185 to 245 in about 7 weeks. I was never very good at benching either as I have very long arms which makes the lift even harder. Before trying this routine I couldn't get past 185lbs. You will want a spotter when doing this routine.

Hope this helps

**Florida** · 06-19-2003, 10:01 PM

Depending on your genetics and eating and training habits
but it could take a year to get to 225.
My suggestion is to train hard on shoulders and triceps this will help your bench significantly. Additionally, do high reps at 135 and increase your weight up by adding 10's on each side and using a spotter. When you get to 185 in your bench you will be almost home... Next step 205, next step 225.
This is the formula.
Do hard negatives.
Good luck!

**AmateurWrestler** · 06-19-2003, 11:51 PM

dont forget to train them lats too!!!!!!

**DB15** · 06-25-2003, 09:44 AM

so in about a year you guys think its possible or not?

**Florida** · 06-26-2003, 12:23 AM

Can't say. But a year sounds fairly accurate. Just train hard.

**joe8ftbl** · 06-27-2003, 03:15 PM

try this........ on your bench day do a set of 12, 10, 8, 6 then do 2 sets of max weight (1 or 2 rep sets) then once youve finished those, only using tens get the weight up to youre max, (ie no 45s no 25s, ONLY use 10s) then do as many with ur max, take ten off of each side, do as many with that, take ten off of each side, do as many with that, take ten off of each side, do as many with that, DO THAT UNTIL YOU GET DOWN TO THE BAR, youd be surprised but you might not even be able to do pushups when your done, VERY GOOD FOR YOUR MAX and overall weight, i went from 205 to 225 (for my max) in just under 2 weeks: you also want to work your other upper body muscles because bench is an overall upper body work out (shoulders, bis, tris, traps, even a lil back)

**DB15** · 06-27-2003, 07:12 PM

wow thanks alot joe

but im ceurious how did you ever come up with that bench program

**joe8ftbl** · 06-27-2003, 09:45 PM

my brother showed me it, try it 2 times a week, with shoulders and tris (m,f) you'll see results after one weeks time no doubt (DO CHEST FIRST ALWAYS~!) and do a set of pushups to warm up, youre chestll b dead the next day, so b ready,

**HighFlyinAction** · 06-28-2003, 09:29 AM

sorry dude , but the bench routine ur talking about , two times a week is a burnout and that can lead to overtraining
DB 15 If u wanna gain some big weight on your bench, I recommend going to the PL FORUM and asking those guys

**DB15** · 06-29-2003, 07:54 AM

i am intrested in joes routine but i do agree, if you say that your chest will be dead after wards maby twice a week is too much

**erowana** · 06-29-2003, 09:03 AM

So basically Joe is doing forced reps to improve gradually . Instead of having a spotter to assist the forced reps, he decreases the weight.

**joe8ftbl** · 06-29-2003, 03:07 PM

then do it once a week, all depends on the person, and how much theyve been lifting, and you wont burnout if you drink shakes, thats what i do and im doin 275 max, (5'8 155)

**DB15** · 06-29-2003, 05:26 PM

what about all other chest excersises, such as incline,decling bench, flys and other
would you say i am even able to do any other chest excerises while doing this routine or should i even bother

**joe8ftbl** · 06-29-2003, 07:13 PM

you could try some flys, its harsh on the chest, maybe some flys after pressdown tho, ru looking for overall strength, or just for sports?

**IBenchYoMama** · 06-29-2003, 10:23 PM

Lookk at the thread i started in the powerlifting section, it's an intense routine

**joe8ftbl** · 06-30-2003, 10:16 AM

what?

**joe8ftbl** · 06-30-2003, 10:18 AM

Originally posted by erowana
So basically Joe is doing forced reps to improve gradually . Instead of having a spotter to assist the forced reps, he decreases the weight.

actually you force your reps on the 6, the 2, and the 2, then you do the add the tens and start with that set

**erowana** · 06-30-2003, 10:19 AM

Originally posted by joe8ftbl
what?

Uh yea stone cold?

**DB15** · 06-30-2003, 11:22 AM

for sports joe

**joe8ftbl** · 06-30-2003, 11:04 PM

Originally posted by erowana
Uh yea stone cold?

again... what?

**joe8ftbl** · 07-01-2003, 01:43 PM

try this.. http://www.bodybuilding.com/fun/vm4.htm this'll make your overall strength better, sprint up hill and stretch ur arse off, this'll make you faster and stronger, bench doesnt matter much at all in any sport, incline is more imp than reg bench... generall

**DB15** · 07-02-2003, 04:20 PM

thanks alot guys for all your help

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From 135 to 225 Bench

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