Need to get my Bench up what's best to use?

**Tsunami2889** · 10-22-2005, 04:38 PM

Hey everyone I am new to the forum. I am trying to get a College football scholarship. I play Offensive/Defensive Line spots and dominated this year in my Junior Year. I am 6'5" 250 Lbs. but I know that colleges will look at my bench and be scared away. I can only get up 200 lbs. which is up from 145 last March. I know that is terrible but I am not as weak as that sounds because I easily handled a Defensive End in one of my games who benches 400 lbs. and is a lock for a D1 Scholarship. My season ended yesterday and I have decided to hit the weight room hard instead of playing Basketball and Baseball as I have in the past. That is what got me behind. I quit Baseball last year after I ended Basketball and did a 120 Lb. Rep test for football and only got 7 reps and the running backs were even in the teens. I got it up to 22 reps now but during the season we didn't do any heavy lifting. Can somebody please tell me what the best way to go is. I used the last of my Dad's Cell-Tech after Basketball last year but what he had left only lasted like two weeks but it really seemed to help. My bench is the only thing that is terrible my squat and curls and anything that doesn't involve chest muscles is right up there with anyone in my school. Please help me out.

**ihateschoolmt** · 10-22-2005, 04:44 PM

Do a strength training program like metal militia or westside.

**olusco** · 10-23-2005, 04:36 PM

Most of your upper body like the triceps,back,traps(shoulders) would help you add extra to your chest pressing. Moreover, compound movements. Good luck

**TJ Cline** · 10-23-2005, 04:44 PM

Post your exact workout in detail!!!

**Tsunami2889** · 10-23-2005, 07:55 PM

Heres what I do when im in the football weight room but this is based on what my coach has us do but he is no personal trainer or anything. Basically I just do 3 sets of 6 with Regular Bench and then the Same thing in Close Grip Bench, and Incline bench. Also do 3 Sets of 6 Standing preacher Curl, Skull Cruncher, and Hang Cleans. I know I could be doing better thing that is free weights i nthe football only weight room in the basement of my school. We also have a state of the art fitness center upstairs that has every lifting machine there is in it. Can you recomend a workout I should start doing. Because my season just ended Friday and the Football weight room wont open until Post-Thanksgiving and I don't know what machines to use. There is also a set of Dumbells in the Fitness Center. Right now I rep 155 and max 200 with the free weights in the Football weight room but Rep 185 in the fitness center bench on the machine. Gotta get the max up to at least 300 and I have 10 months is this a realistic goal? Should I use creatine or something? BTW my bench is even more pathetic when you consider that I am 6'5" 250 Lbs. I also want to put on 25+ lbs. of muscle in the 10 months that I have. please help me out here any advice would be appreciated. I didnt realize my chances of a scholarship until this year so I am really getting into lifting for the first time and giving up on basketball and baseball.

**TJ Cline** · 10-23-2005, 08:08 PM

Workout #1....Monday

Bench press: 4 sets of 6-8 reps
Incline press: 4 sets of 6-8 reps
Military press: 4 sets of 6-8 reps
upright rows: 3 sets of 8-10 reps
Triceps: 3 sets of 8 reps........skull crushers.....dips or seated db extension....pick 1

Workout #2...Wednesday

Squats: 4 or 5 sets 6-8 reps
SLDL 3 or 4 sets 8-12 reps
standing calf raise: 4 sets 10-12 reps
Lunges or hack squat: 3 sets 8-10 reps

Workout #3....Friday
Barbell or Dumbell rows: 4 sets of 6-8 reps
Latt pull ups/downs: 4 sets of 8-10 reps
Pullovers: 3 sets of 8-10 reps
Dumbell curls: 3 sets of 8 reps
Hammer curls 2 sets of 6-8 reps

**kicka19** · 10-23-2005, 09:49 PM

just keep working on it man, with your hight and wingspan you are at a disatvantge to the smaller guys due to your long arms. just work on your form and work you back and triceps out equally. you bench will come and will probably explode once you start getting serious.

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Need to get my Bench up what's best to use?

Please help me out.

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