My Workout: Increasing My Bench

Bigger Stronger Leaner Competitive Bodybuilding
1

I am trying to get 8 plates on the bench press…405lbs

Current workout: 3 days per week

just started a 10x3 bench program

The first time I started the 10 sets by 3 reps I did 5x3 at 335 and 3x3 at 315…needless to say, I could have probably done 10x3 at 315.

So heres the workout:

bench
warmup: 225x8
10x3 at 315~325
1xn burnout at 225
1xn burnout at 135

shrugs
3x10 315 sitting down
3x10 315 standing up

Upright row
3x6 ~145

cable pulls and bicep curls 40lbs
3x15 cross front (each arm)
3x10 behind back (each arm)
3x10 straight up (each arm)
3x8 cable bicep curls 80lbs (each arm)

dumbbell forearm curls
3x10 65lbs (each arm)

dumbbell tricept press
3x10 65lbs (each arm)

I am 5’11" 248lbs
supplements: Creatine Ester, Whey Protein , GNC Multivitamins, Omega-3 Fish Oil

I am trying for a 405 1 rep max. Any suggestions?

2

Your probable at the same level I’m at. I’ll race you to 405. I think I can do 315 for 6 reps maybe 7 all out. If you go to
Bench Press Chart - One Rep Maximum Lift Chart you can calculate your 1 rep max. Mines something like 371 to 382

Mon I do 3 sets bench start off at 10 reps then add 10 to 15 lbs each week (yesterday I did 315x5 for 3sets),
3 sets 6 reps dumbbell presses,
3x6 close grip bench and some biceps and shoulders.
tues legs
wed off
thurs speed work bench with explosive movements 5x5 of 50 to 60% of 1 rep max tri presses 3x6 reverse grip push downs, abs.
fri back some biceps and forearms.

3

personal best: about 2 months ago

355x2
385x1

I think I am about to go get a 1 rep max tonight. I will post it when I’m done.

4

warmup: 225x8
–>10x3 at 315~325
1xn burnout at 225
1xn burnout at 135

Upright row
–>3x6 ~145

You should probably be rowing more than about 50% of your bench. Don’t neglect your back because you want 8 plates on the bar for your bench.

5

1 rep bench max: 375

I havent taken creatine in almost 3 weeks.

Are you saying to upright row around 190?

6

[quote]Skrussian wrote:
warmup: 225x8
–>10x3 at 315~325
1xn burnout at 225
1xn burnout at 135

Upright row
–>3x6 ~145

You should probably be rowing more than about 50% of your bench. Don’t neglect your back because you want 8 plates on the bar for your bench.

[/quote]
Are you sure you don’t mean bent over rows? But if you do mean upright rows than WTF.

7

I used a higher frequency program which I found really helped out on my bench. I posted a few workout logs on this thread.

http://www.T-Nation.com/readTopic.do?id=1621684&pageNo=0#1626568