Mega Newb wrote:
Firstly sorry if this is in the wrong section, I couldn’t decide so I used my best judgment.
My goal is to attain a 300lb bench, I have never done it before and it seems like a reasonable goal for a guy my size.
Stats: 5’11 - 240lbs
I am a heavy guy, yes, and I can lift good weight along with it, but not GREAT weight.
My routine on 7/2/08
7/2 - FLAT BENCH - 5x135, 5x135, 5x185, 5x190, 4x190, 1x215, 1x225(FAILED)
My routine on 9/3/08
9/3 - FLAT BENCH - 10x135, 5x185, 5x185, 2x225, 2x225, 1x235, 1x245, 1x250
I’ve been steadily hitting the gym 5x a week and I feel a lot healthier and definitely a lot stronger, I have more definition in my Trapezoids, Pectoral, and Arms(In general).
I do have pre-workout supplements that I take (I wont list them because they are not Biotest)
And I do have post-workout supplements as well, protein+glutamine. I try to get 1.5g of protien per lb but it’s not exactly easy at my weight level.
Any tips on increasing the bench press would be greatly appreciated.
work on your reps with 225 until you have 10, then 255 until you have 5-6 then 275 until you have 3-4, and then you will have 300.
Hit delts hard, triceps hard, lats and upper back hard. And try to find a exercise that hits your sticking point (board presses, floor presses, etc) and do that.
When you get stale on a delt or tricep exercise (no strength gain) switch exercises to a different variation and start over. Just keep doing that until you get where you want to do
Exampe of shoulder exercises you might switch to
Dumbell shoulder press
behind the neck press
close grip decline
close grip board press
Change your form to something more powerlifting oriented, arch, shoulder blades back, stronger bench grip for you etc. Learn to touch the bar in the same spot every time you bench and to lock it out in the same spot and focus on speed rather than just slow controlled brute force benching.
That is really good advice.
My form is something I take pride in; I had a bench press coach critique my form until I could do it without fail. Shoulders ‘cocked’ and feet tucked in.
A follow up question: At this point I know I can’t rep 225 for than 3 times without failing, should I not put anym more weight on until I can? Stay at 225lbs until I can rep it an appropriate amount of times? I mean 2 months ago I couldn’t rep it once, now I can go 3, MAYBE 4 times.
It’s all about progress!
if you can only do 3 reps you may be better off getting 205x10-12, then 225x8-10, 250x5-6, then 275x3-4
you probably shouldnt be working with your 3rm every workout.
the way I see it, the lighter the weight is for you the easier it is to get a extra rep here or there. Going from 225x3 to 225x4 is a big deal. Going from 185x9 to 185x10 is something you can easily do.
However there is also the point that you just cant just keep getting that extra rep going from 9 to 10 in which case you should just throw more weight on and start over.