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  1. #1
    Body Dysmorphia Survivor BlackJack619's Avatar
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    How to bench 315lbs by January?

    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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  2. #2
    Who shot ya? InspecktaDeck's Avatar
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    1) Find a program.
    2) Stick to it.
    3) Research.
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  3. #3
    Body Dysmorphia Survivor BlackJack619's Avatar
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    Originally Posted by InspecktaDeck View Post
    1) Find a program.
    2) Stick to it.
    3) Research.
    I was thinking the 5x5 program and up the weight 5lbs every two weeks
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  4. #4
    Registered User shotgunsays's Avatar
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    how long have you been lifting? stats? if you've been at it awhile, it may be hard for you to add 50 lbs to your bench in 4 months... you might have trouble adding 10 lbs a month to your bench for 4 months without dat dere...
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  5. #5
    Who shot ya? InspecktaDeck's Avatar
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    Originally Posted by BlackJack619 View Post
    I was thinking the 5x5 program and up the weight 5lbs every two weeks
    5X5 is good. Dont add weight if u cant complete the 5x5 set your on tho
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  6. #6
    Registered User dimorphine's Avatar
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    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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  7. #7
    Registered User BombDonald's Avatar
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    If you focus on improving yourself every workout in some way, 315 should be attainable.
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  8. #8
    Body Dysmorphia Survivor BlackJack619's Avatar
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    Originally Posted by shotgunsays View Post
    how long have you been lifting? stats? if you've been at it awhile, it may be hard for you to add 50 lbs to your bench in 4 months... you might have trouble adding 10 lbs a month to your bench for 4 months without dat dere...
    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
    Originally Posted by dimorphine View Post
    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
    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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  9. #9
    Registered User untranslatedZA's Avatar
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    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.
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  10. #10
    Body Dysmorphia Survivor BlackJack619's Avatar
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    Originally Posted by untranslatedZA View Post
    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.
    True statement. I think I need a new workout partner
    How the hell do you break up with your work out partner? He never wants to do legs, and when we dead lift we hardly do any weights
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  11. #11
    Chalk whore simp3204's Avatar
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    Originally Posted by BlackJack619 View Post
    True statement. I think I need a new workout partner
    How the hell do you break up with your work out partner? He never wants to do legs, and when we dead lift we hardly do any weights
    You could shame him into doing legs by calling him a bi*ch or a puss. But if that doesn't work then I would be straight up with him and see if he sticks around.
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  12. #12
    Registered User Jason2459's Avatar
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    Originally Posted by simp3204 View Post
    You could shame him into doing legs by calling him a bi*ch or a puss. But if that doesn't work then I would be straight up with him and see if he sticks around.
    Yep, just straight up say you now have different goals you need to achieve and if he's not game for it then you two can't train together anymore.
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  13. #13
    Registered User gameNlift's Avatar
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    gain weight + stay consistent + lift heavy...worked for me
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  14. #14
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    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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  15. #15
    Registered User tontyx's Avatar
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    Originally Posted by untranslatedZA View Post
    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.
    Thread Hijack:

    Bench:----122.5kg----120kg

    How come your Bench Decreased Bro?
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  16. #16
    Registered User jlewis709's Avatar
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    5x5 stick too it
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  17. #17
    Body Dysmorphia Survivor BlackJack619's Avatar
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    Originally Posted by jlewis709 View Post
    5x5 stick too it
    this plus find a new lifting partner
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  18. #18
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    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.
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  19. #19
    Registered User untranslatedZA's Avatar
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    Originally Posted by tontyx View Post
    Thread Hijack:

    Bench:----122.5kg----120kg

    How come your Bench Decreased Bro?
    tore my rotator cuff during the comp where i did the 122.5 hoping to hit 135 this year.
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    I guess its time to start training again.
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    Originally Posted by BlackJack619 View Post
    Right now I can bench 265lbs for 1 rep
    Does anyone have any tips for me to get to 315lbs by January
    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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  21. #21
    Small strong freak Thiggins2's Avatar
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    Originally Posted by InspecktaDeck View Post
    1) Find a program.
    2) Stick to it.
    3) Research.
    4) Eat
    5) Eat more.
    Fixed.
    450/315/480 at 165
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  22. #22
    Registered User tontyx's Avatar
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    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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    You might have to eat more and lose those purdy abs.
    Doh!
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  24. #24
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    Well OP, did you get it?
    Love
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  25. #25
    Body Dysmorphia Survivor BlackJack619's Avatar
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    Nope I didn't get 315
    I really need to take everyones advice, and eat!

    I also need to find a lifting crew. There's a few PL guys at my gym, but i am unsure if I should approach them.
    Last edited by BlackJack619; 06-26-2013 at 11:59 AM.
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    Body Dysmorphia Survivor BlackJack619's Avatar
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    Originally Posted by simp3204 View Post
    You could shame him into doing legs by calling him a bi*ch or a puss. But if that doesn't work then I would be straight up with him and see if he sticks around.
    I did do this
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    Body Dysmorphia Survivor BlackJack619's Avatar
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    Originally Posted by SPFjudge View Post
    I don't even use a weight belt, but I guess maybe I should get myself one soon
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    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:
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    Bench: 350lbs > Bench: 350lbs/365lbs tng
    Deadlift: 550lbs > Deadlift: 570lbs Beltless
    Total: 1450lbs > Total: 1510lbs

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    this
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