bench 400 before the year is out [Forum Archive]

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bench 400 before the year is out

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Posted by: swordfish

thats my goal, hopefully ill get there!! all raw and at 19 years old while weighing around 200-210!

Posted by: the_general64

where r u at now?

Posted by: myCATpowerlifts

That's it?

Posted by: TJ Cline

If you can hit 360+ right now you might have a chance.....and I will assume you are not going to roid up for this at 18.

Posted by: swordfish

all natural, im not sure what i can hit now, my last max was 305 or 310 and i was able to do 240 for 5 clean reps, now i can consistently do 260 for sets of 6 and they arent to failure, i am busting out of a plateau ive been in for awhile, im very efficient at maxing. its going to be a stretch but im going to give it all ive got to get to 400 or close to it!

Posted by: Mudge

Thats a pretty big stretch, unless you are fairly new you are pretty far off the mark. I can bench 315 x 5 clean without a spotter and am nowhere near doing 405 anymore.

But, I wish you luck in your goal - dont overtrain trying to get there so quickly.

Posted by: Malley

I would think that your goal should be more around 350 by years end.

Posted by: TJ Cline

Quote:

Originally Posted by swordfish

all natural, im not sure what i can hit now, my last max was 305 or 310 and i was able to do 240 for 5 clean reps, now i can consistently do 260 for sets of 6 and they arent to failure, i am busting out of a plateau ive been in for awhile, im very efficient at maxing. its going to be a stretch but im going to give it all ive got to get to 400 or close to it!

260 for sets of 6 ( not one set but all) is about 55lbs away from a 405 max. I did 405 when I was doing 315 for 4x6 ( I could do one set to failure with 315x9).

Posted by: Gazhole

How do you figure out your 1RM from reps AND sets? All the calcs on the net just go by reps.

Posted by: CowPimp

Quote:

Originally Posted by Gazhole

How do you figure out your 1RM from reps AND sets? All the calcs on the net just go by reps.

You test it. Calculators aren't 100% accurate anyway. If you're going to attempt one, then start based off a weight you can use over multiple sets. Let's say you do 185 for 3 sets of 10. Then use 185 as your theoretical 10RM when you attempt. If you get that with ease, rest 3-5 minutes, bump up the weight a comfortable amount (Maybe 10 pounds), and try again.

Posted by: AKIRA

Quote:

Originally Posted by Mudge

Thats a pretty big stretch, unless you are fairly new you are pretty far off the mark. I can bench 315 x 5 clean without a spotter and am nowhere near doing 405 anymore.

But, I wish you luck in your goal - dont overtrain trying to get there so quickly.

Yea, I can do about 315 for 5.

Funny how this thread came up. I was thinking about making 405 a goal. However, I change my mind all the time, so doing this within a year might be impossible for me. Ill prolly end up getting 405 accidently and wanting a heavier weight.

Thats how 315 happened.

Posted by: Mudge

You dont calculate based on sets and reps, if you are doing every set with the same reps, you are not training to failure, so you dont know what 100% is. Plus you dont take into account rest period between sets, and nobodies body is the same.

One balls to the wall set after you are warmed up, is what you would use, or you can estimate if you think you had another rep in you, put it in the calculator and see how much the difference is.

The calculator in my sig is accurate for me, maybe not for you. For my body though, 260x6 is not remotely close, especially if I was trying to make these gains naturally.

Posted by: MWpro

It amazes me that young guys such as yourself can bench so much. I am around your age but suck horribly at benching. Good job though, good luck on your goal.

Posted by: swordfish

Quote:

Originally Posted by Mudge

You dont calculate based on sets and reps, if you are doing every set with the same reps, you are not training to failure, so you dont know what 100% is. Plus you dont take into account rest period between sets, and nobodies body is the same.

One balls to the wall set after you are warmed up, is what you would use, or you can estimate if you think you had another rep in you, put it in the calculator and see how much the difference is.

The calculator in my sig is accurate for me, maybe not for you. For my body though, 260x6 is not remotely close, especially if I was trying to make these gains naturally.

im very efficient at maxing, but anyway todays bench workout was awesome, this is just for flat bb bench-

135x6
135x6
185x6
225x6
260x6
275x5
225x6

i think i could have got 275x6 if i was fresh but no worries, a great workout nonetheless, i also got 385x5 on conventional deads and 230x8 on bent rows!!

Posted by: swordfish

IF you are an experience lifter whatever weight you can do 5 times you can expect to add 55-65 lbs for a max out most of the time. for me it is on the higher end, im not much of an endurance person, for some reason im very good at sets of 5, 3 , and 1.

Posted by: Doublebase

Do you play any sports?

Posted by: topolo

Quote:

Originally Posted by Doublebase

Do you play any sports?

nunya

Posted by: swordfish

no

Posted by: Mudge

Low reps are easier to keep the form in bench, especially if you use a powerlifters form where leg drive comes into play. If I have a spotter I like occasional singles, doubles or tripples.

Posted by: fUnc17

idk man all i can say is good luck. a 305 bench and a 405 bench are two seperate worlds... i'd shoot for a more reasonable goal like 365. Thats what I'm shooting for at a 315 bench right now.

Posted by: viet_jon

Quote:

Originally Posted by MWpro

It amazes me that young guys such as yourself can bench so much. I am around your age but suck horribly at benching. Good job though, good luck on your goal.

same here. everyone's got weak and strong points i guess

Posted by: Stewart20

Quote:

Originally Posted by fUnc17

idk man all i can say is good luck. a 305 bench and a 405 bench are two seperate worlds... i'd shoot for a more reasonable goal like 365. Thats what I'm shooting for at a 315 bench right now.

This is quite true. While I was doing a PL routine earlier this year, I worked up to a 340 bench one week. the next week, as I was doing my warmups getting up to my potential new max, I did 315 for 1, then tried to go straight to 350. Failed. Then tried 345 after a rest. Failed.

My point is, once you get over 300 on the bench and you are natural, it takes A LOT to move up even 5 pounds. Anything over 300 is a completely different beast then working up through the 200s...

Posted by: swordfish

im breaking through a plateau and eating like a horse so all of my lifts are going up fast, but i see where your coming from

Posted by: fufu

Ehhhhh, 400 lbs seems kind of far out.

Posted by: Mudge

Quote:

Originally Posted by fUnc17

idk man all i can say is good luck. a 305 bench and a 405 bench are two seperate worlds... i'd shoot for a more reasonable goal like 365. Thats what I'm shooting for at a 315 bench right now.

Yep, I had my days of flying, thought I was going to hit 500 very soon. Never made it, injuries, you name it, the challenge becomes increasingly difficult.

There are world class benchers who sometimes dont move for a solid year, so says one Westsider.

Posted by: gopro

Good luck swordfish...I hope you do it!!

Posted by: swordfish

280x5 easy reps,
100x6 incline dumbell easy

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