deafcone

I've been back in weightlifting now for 6 weeks. I currently have a best at Bench Press at 205 pounds. I'd like to get up to 300 but not sure if that's a realistic goal. I'm 51 and I've been out of lifting for 30 years until 6 weeks ago. Even back then I never got near 200 pounds.
I've been using the power/rep range training and it's worked well so far.

I would also like to get better results out of my back training. Specifically widening my lats. Currently I work out 3 days a week: tuesday (back/biceps/triceps), Thursday (legs/abs), and saturday (Chest/Shoulders).
I use Creatine on the days I work out, 5 to 10 mg a day.


Any specific excercises tp help woth above would be appreciated.

One more thing. I like doing DB bench press but have reached 70 pd DB's and find it difficult to get the DB from waist to chest area when I lie down. Only solution I can think of is maybe asking for help.

DC

scandalous1

A BP of 300lbs isn't out of the question for anyone who works hard, eats well, and gets enough rest. A good way to increase your BP is by doing heavy weights and low reps. One good work-out I learned from my football coaches in high school (still use it) will let you go up ~ 5lbs a week in your 1 rep max.

Taking your 1 rep max at 205 try doing this 2 times a week:

warm-up
80% of 1 rep max (3x5) 165lbs.
90% of 1 rep max (3x3) 185lbs.

make sure you have a good spot for the sets as if you get all the reps in those sets you need to move up. You could max out every week or so or you can just estimate. If you get all the reps you definitely need to add more weight.

For lats I would reccomend chins, and BB rows, DB rows, and MP.

For getting the heavy DB's in postion what I do it stand them on my thighs and in a quick movement lay back on the bench while pushing them up into the top postion. It's kind of a fast movement using your momentum going back on the bench to move the DB's in place. Hard to describe in words but it works for me. Having a spotter hand them to you would work also.

Good luck!

deafcone

When you mention chins are you doing them close grip palm facing you or away, or wide grip?

DC

scandalous1

shoulder grip, palm facing you mainly but I do vary them from work-out to work-out.

mannydasher

its gonna be hard to get to 300. a lot of people have big trouble gettin past 2 plates. U r gonna have to adjust everything in your training to do so

readyformore

me, personally it wasent that hard for me to get to 300 pounds BP just try to workout with a good weight and eat right and you should reach it in no time + age doesnt really matter ive seen 70+ year olds doing more than i can haha

highest 1 rep max bench = 300 (now 245)
6'3 - 175 pounds
Cutting
BF % - 9/24 - 11.4% 11/5 10%

SnowManSnow

I certainly don't think it's impossible to bench 300 at your age by any means. Keep in mind that gaining muscle and thereby strength isn't JUST a matter of training hard. You've GOT to EAT enough so that your body has enough excess to feed the muscle growth. I'm sure you realize this, but you'll have to eat well above your maintenance calories and protein. I find that getting enough to eat is actually more difficult than training for me haha. When my diet isn't what it should be I don't make gains NEARLY as fast as I do when I'm eating correctly.

300 is certainly attainable if you're at 200 now IMO. I would set goals in 25 lb increments though. A lot of ppl fail in the long term because they don't feel accomplished.

When I started almost 4 months ago (maybe 3 i cant remember haha) I was using 50lbs DBS. At this point we are pressing out 3X8's using 100lbs in each hand. We decided to mix it up this week and move to normal bench press. I was a little shocked when the 3rd set was at 265lbs and we were pumping out 6 of them.

If you care at all.. here is what I've been doing (NO MORE than 4 times a week) in the gym.

Everything is at 3x8.

Flat bench DB presses
Lat Pulls
One arm DB rows
Arnold presses
Romanian dead lifts
Lumber jack squats

THIS WILL BE DIFFERENT FOR EVERYONE, but I weigh 180 (175 when I started). Been eating apx 2k calories a day and 150-175 g protein.

Basically, just eat and lift You can do it!

sorry for the LONG wrightup .. not sure why i did it haha.

Ben dur

pull ups are one of my 3 favorite workouts (pull ups, db press, walking lunges)
i base my back day around chins

i prefer a semi wide grip overhand grip
underhand grip and narrower grips seem to burn out my biceps more

i go slightly wider than shoulder width and overhand for 4 sets

but any number of positions and grips would be effective

21
5'11"
~175lbs
8% on elec. analyzer

deafcone

Thanks for the help. I really appreciate the advice.

DC

SnowManSnow

You can do it. I know "how much" you lift isn't really the goal of body building as most think of it.. but i got 300 2 x today

You can do it!

deafcone

I'll be adding the romainian deadlifts and the lumberjack squats to my workouts for variety. Thanls for the support and advice.


DC