Bench Question [Forum Archive]

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Bench Question

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Posted by: superman76

Assuming proper nutrition (meaning increased caloric intake), proper rest and a solid 2 on, 1 off training split, would it be feasible for someone with a 260lb 1rm bench, to have a 315lb 1rm by mid-April?

I'd be able to use Creatine, but being in Canada, prohormones are not widely available.

My current split is Chest, Back/Bi, off, Shoulder/Tri's, Legs, off.

I like this split and generally am never weak when on it. (Well, assuming you don't find a 1RM of 260lb weak

)

I am also not too fond of those 'Add 50 lbs to your Bench' programs as I tried one at one point, but felt the rest of my body began to lag behind.

So what I am saying there, is that if I had to choose between a goal of a 315lb bench or a balanced training split, I'd take the balanced training split.

Any advice or thoughts??

TIA,
Superman

Posted by: Scotty the Body

Sure its possible, April is like 7 months off and if your diet and training are good then why not.

However, I would change my goals for something like a new max for deads or squats, why?
Well, your whole body will benifit from increasing those two movements, even your chest.

Just my thoughts, good luck, if you want it, you'll get it.

Posted by: superman76

Yeah. I'll definitely be looking at upping those lifts as well. I've squatted 365 for 3 before, so I'll be shooting for 4+ plates on my squat, and I've always wanted a 500lb deadlift. (I've done 405 for 4).

It's just that the Bench has ALWAYS been my weak point. And that kind of thing is a challenge to me to improve it. Not too mention the fact I could get my name on my gym wall. It would be a great birthday present for myself. (April 13).

Thanks for your reply though.

Posted by: Scotty the Body

Hehehe, I'm the same, chest has alwas been a week point so I switched to DB, I could only do 80's when I started and now I'm up to 100's for 5.
Might be worth trying, I'm not sure what my BB bench is at now because of the switch, I'm gonna keep using DB till I hit 120's, cause that as far as the DB's go at my gym.

Posted by: Large And In Charge

If you are at 260lbs now and would like to be at 315 in April (7 months) then that is deffinitely doable, that works out to be 8 pounds a month. I would say that if diet, rest, your training schedule, your focus, and if you don't get an injury along the way, if all those ingredients are in place then you have a good shot at making 315.

BTW Scotty, I find it kind of funny that you were so hesitant in the beginning when I advised you to switch to dumbbells and now you are urging others to do so. lol

Posted by: Scotty the Body

Quote:

Originally posted by Large And In Charge
BTW Scotty, I find it kind of funny that you were so hesitant in the beginning when I advised you to switch to dumbbells and now you are urging others to do so. lol

Who says you can't teach an old dog new tricks.

If I've learned anything over the years of lifting it to always keep an open mind to diffrent things.

Posted by: ALBOB

Quote:

Originally posted by Scotty the Body Who says you can't teach an old dog new tricks.

Nobody, that's who.

We say, "You can't teach an old Mule new tricks."

Posted by: Not Me

I think you should change your split if you can. If you want to improve your bench it doesn't mean everything else has to suffer.

What is your current chest routine?

How long have you been at 260?

How long have you used this split?

Posted by: superman76

Quote:

Originally posted by Not Me
I think you should change your split if you can. If you want to improve your bench it doesn't mean everything else has to suffer.

What is your current chest routine?

How long have you been at 260?

How long have you used this split?

I like this split. My strength is increasing in all areas really.

My current chest routine involves flat bench to start for 4 sets. I use a 5 rep scheme...meaning I stop at 5 regardless if I can do more. I then go to either a Cable X or an Incline Press, depending on how I feel after the flat bench. After that I'll do whatever I didn't, the exercise before, and finish with 2 sets of an Incline Fly.

Total Sets:
4 Flat Bench
3 Incline Press or Cable X
3 Incline Press or Cable X (opp. of 2nd exercise)
2 Incline Flyes.

I've been stuck at a 1RM of 260 for a while, but that I think has to do with a number of factors, mainly that I have been lowering body fat by cycling in and out of a CKD every month or so. It's worked too, as I have gone from 24%BF to about 15% since the end of May. My 1RM strength has increased in all other areas but my bench during this period.

I've been using this split since May, BUT when I am on a CKD, I do not use this split. So I would say I have used this split every other month since June.

I am not going to be doing a CKD for a while and want to see my Bench strength increase in a similar ratio to other lifts. Eg. In May, I could 1RM DL 385. Now I can 1RM DL 425. I could 1RM Squat 295 in June, and now I can squeeze out 4 reps at 365.

Posted by: Mule

I got your trick right here buddy!!!! (just guess what im doing)

Posted by: Mesofreaky

its widely excepted in strength training that an intermediate level athlete which is what you are can raise there bench by 5 a week no prob.

Posted by: superman76

Quote:

Originally posted by Mule
I got your trick right here buddy!!!! (just guess what im doing)

What might THAT be?

Posted by: ALBOB

Quote:

Originally posted by Mule
I got your trick right here buddy!!!! (just guess what im doing)

So you're admitting you're old?

Posted by: Charger

I would definitly think about changing your routine, I know you don't want to hear that but that is my advice. I have gotten my best gains doing a push/pull routine and working chest with tri's together. Your tri's are worked as a secondary muscle when doing bench and by working them the same day you are giving them more time for recovery. Tri's have been the key to increasing my bench. And go heavy with your tricep work out. I was stuck on 275 for ever it seemed like and by doing this I shot up to 290 in no time.

Posted by: rmau803

The best gains I made in my bench came this summer. I tried a workout for mass/strength out of Arnold's Encyclopedia. I know you all aren't fond of using these guys programs, neither am I, but I wanted a bigger bench. You do the following:
Flat Bench:
1 x weight x15-20 (light warm-up)
1 x weight x12-15 (same)
5 x 1-2 of heavy weight (I would choose a weight I knew I could for sure once and twice with a light spot)

Incline Bench:
same as flat

Incline Cable X:
2-3 sets of 10

I increased the weight of the heavy sets by 5 lbs every week and it worked great, until my school schedule messed me up, but am getting back on it soon. Hope this may help

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