Right now I can bench 265lbs for 1 rep
Does anyone have any tips for me to get to 315lbs by January
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Thread: How to bench 315lbs by January?
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09-07-2012, 04:23 PM #1
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09-07-2012, 04:35 PM #2
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09-07-2012, 04:37 PM #3
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09-07-2012, 04:45 PM #4
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09-07-2012, 04:46 PM #5
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
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09-07-2012, 07:03 PM #6
5x5 is a good base, but adding some diverse additional work can help make quicker progress and break through plateaus, eg.
top-half bench press with 100-110% of your 1rm
dumbbell bench press with 50% of your work set weight until failure
barbell rows
tricep/whatever else you feel is bottlenecking your efforts
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09-07-2012, 07:17 PM #7
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09-07-2012, 08:43 PM #8
I have been lifting/working out for awhile, but I just started pushing "heavy weight" around. at the start of the summer I couldn't even do 225 more than once I can now do 225 for 5 x 5
This is some good advice I see people doing the top half with 100-110% all the time. I see them using the squat rack though with a safety bar a few inches above their chest.
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09-07-2012, 10:24 PM #9
Well my bigger worry is that u asked how to improve your bench by 50lbs in 5 months but no mention of your SQ and DL, if your doing powerlifting then total is all that matters, and im guessing at your level you shouldnt be focusing on your bench, but on all three your lifts.
Athletics > Aesthetics
I guess its time to start training again.
- No longer in a long term relationship crew because sloots gun sloot.
- Finishing a degree at age 30 crew
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09-07-2012, 10:26 PM #10
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09-07-2012, 11:24 PM #11
- Join Date: May 2007
- Location: Laguna Niguel, California, United States
- Age: 36
- Posts: 6,870
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09-07-2012, 11:36 PM #12
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
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09-08-2012, 03:36 AM #13
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09-08-2012, 03:45 PM #14
Fix your form because it is probably crap. Go watch Dave Tate's "You think you can bench?" series. I don't think 5x5 is enough to get your bench up unless you're growing a lot. You need to incorporate assistance work like weighted dips, floor press, paused reps, board press, DB press, etc. Not all of those at once of course, but those will help.
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09-08-2012, 10:15 PM #15
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09-08-2012, 10:19 PM #16
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09-08-2012, 10:29 PM #17
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09-09-2012, 08:32 AM #18
50lbs in 4 months? Either be ready to gain some serious weight or take some extreme supplements ~13lbs/month gain seems to be a rather large amount, but not saying it's impossible.
ME/DE split with experienced lifters. Fixing your form might bring you right up there, but need some people to help point it out.Training Log: http://forum.bodybuilding.com/showthread.php?t=142268221&welcome=true
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09-09-2012, 09:33 AM #19
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06-25-2013, 10:39 PM #20
Buddy, what I found out through my short experience of iron is that it is possible to not gain weight and become stronger. But this improvement in strength will be very slow. You could also gain weight by eating right and also work out, turning most of it into muscle. I am not saying you could accomplish adding 50 lbs to your bench in 4 months, but if you gain 20 lbs in body weight by eating right, avoiding junk food, and intaking a proper amount of protein and carbs in your diet, and work out during all these gains 5-6 times a week with heavy lifting, your final goal may be achieved. And believe me, if you do all this correctly, you shouldn't gain over 2% additional body fat, and your improvements wouldn't just be in bench but you will look MUCH better.
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06-26-2013, 03:39 AM #21
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06-26-2013, 03:53 AM #22
Strong Thread resurrection. Here is a link from Dave Tate for better Benching though
http://web.archive.org/web/200511172...00lbsbench.htm
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06-26-2013, 08:36 AM #23
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06-26-2013, 08:40 AM #24
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06-26-2013, 10:53 AM #25
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06-26-2013, 11:04 AM #26
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06-26-2013, 11:22 AM #27
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06-26-2013, 11:27 AM #28
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06-26-2013, 12:52 PM #29
What does your form look like, any videos? That' might be the quickest way to put weight onto the bar.
Old Maxes as of 6/17/2013: Current Maxes as of 7/14/2013:
Squat: 550lbs > Squat: 590lbs
Bench: 350lbs > Bench: 350lbs/365lbs tng
Deadlift: 550lbs > Deadlift: 570lbs Beltless
Total: 1450lbs > Total: 1510lbs
Powerlifting Video Log:
http://forum.bodybuilding.com/showthread.php?t=154823963&p=1088991733#post1088991733
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06-26-2013, 12:59 PM #30
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