Max Bench Help, Gp And All Please!

[synth]

Hey guys and gals,
well damn I've been soo pumped for the past few days. I was at the gym(go figure) well anyways I was on the bench and it was on my day that i max out. So i usually can do about 135 140lbs when i max. The guy spotting me was sayin "there is no spoon" Shit was that funny, so he loaded up the bar. With 165lbs(thats my body weight). I got that bar up and down 3times. It was awsome.
Anyways, i went to the bench comp.(just to watch) we had at my gym. I'd like to go compete in next years. I'd like some tips for progression. Since we do it by age brackets I'd stand a really nice chance. It'd be 19 years old and god knows what i'll look like in a year, or what I'll be lifting by then.
STATS:
AGE:18
Height:5'11
Weight: 165
Sex: Male
Current max bench:165lbs.
I'd like to get up to about 215lbs for bench. Does that sound too high for next year? Help me out, thanks!
~Synth

 

[Mudge]

Thats less than 5 pounds a month, completely doable.

http://users.rcn.com/dl.interport//bench.html
http://www.criticalbench.com/chart.htm
http://www.ironmagazineforums.com/showthread.php?s=&threadid=11158

 

[Snake_Eyes]

Go have a look at www.elitefts.com

I think you'll find some information there that will fit your needs.....and probably exceed them if just 215 is all you want.

 

[Vale Tudo]

Dude you can hit 215 in a couple of months easily. Have you ever lifted before or did you just start?

 

[synth]

I have been lifting for quite some time, however i have only been doing it hardcore for almost 4months. If i can get a high bench than 215lbs, then i'll go higher.

 

[Arnold]

you can try this site

 

[gopro]

215 is very doable. You will need to work hard on increasing chest, front delt, tricep, and lat strength. You may also wish to bulk up somewhat. Set your mind to it and GET IT!

 

[synth]

Well if you remember, i wanted to cut. But since thrusday's maxing i'd rather get bigger than more cut. GP what would you recemend for bulking? Also for front delt and lat strength? THANKS ALL!!

 

[synth]

Prince,
thanks for the link man. However, for the next 6months i'm trying to get as big as possible naturally. That way I already have the mental setting for getting my ass kicked into gear.

 

[synth]

Prince, sorry opps i went to a wrong link. My buddy sent me a test link. I'll look at your link later, thanks

 

[crackerjack414]

dame dude thats an easy goal if you work hard for it. Dame i remember how fast I grew when i first started lol started with a 1 rep max of 190 ended the semester at 240. best of luck to you

 

[synth]

how does this look GP, it was from a link given
Monday
Chest
Bench Press (Workouts #1, 3, 5, 7, 9, 11, 13)

Dumbbell Bench-Press 3 sets of 8 reps

Shoulders
Dumbbell Side Raise 3 sets of 8 reps

Triceps
Lying Triceps Extension 3 sets of 8 reps



Tuesday
Off
Wednesday
Back
Narrow-Grip Pulldown

Barbell Row

Biceps
Barbell Curl


Thursday
Off
Friday
Shoulders
Rotator-Cuff Exercise 3 sets of 12-15 reps

Chest
Bench Press (Workouts #2, 4, 6, 8, 10, 12, 14)

Triceps
Weighted Dips 3 sets of 6 reps



Saturday
Legs
Squat 3 sets of 6 reps

Leg Press 3 sets of 8 reps

Leg Curl 3 sets of 8 reps

Back
Reverse-Grip Pulldowns 3 sets of 8 reps

One-Arm Dumbbell Rows 3 sets of 8 reps

Biceps
Incline Dumbbell Curls 3 sets of 8 reps



Sunday
Off
also when it saysBench Press (Workouts #2, 4, 6, 8, 10, 12, 14
what does the numbers part mean? I know it sounds dumb, but i don't think a lot all the time.
thanks
a diet i could use help on

 

[gopro]

How many days per week do you have to workout? Are there specific days that you CAN or CAN'T workout? Let me know.

As for diet you need to get in at least 1 gram of protein per lb of bodyweight each day...sources include eggs, fish, turkey, chicken, red meat, cottage cheese, skim milk, protein powder.

You also need at least 2 grams of carbs for every lb of bodyweight...sources include rice, pasta, potatos, wheat bread, shredded wheat, oatmeal, and yams.

Fats should be naturally occurring in food plus an additional 2 tablespoons of flax oil should be added each day.

Meals should be spread 2-3 hours apart. You should eat 5-6 times per day.

 

[synth]

Monday thru friday isn't a problem at all. I usually go at nights, mainly because thats when the regulars are there and we all know how to work around eachother. Also that way we don't get pissed at eachother for working in. I can work out weekends IF IT'S A MUST. GP whats your plan or whatever. it seems like you're comptiplating something.

 

[Snake_Eyes]

If you're looking to gain weight and strength, it really doesn't matter what you eat. Just get a lot of it.

I really think you should give Westside a shot, under the link I posted. You won't be disappointed.

 

[gopro]

I have found this odd routine very effective for increasing benching strength and adding size...

monday: chest/delts
tuesday: legs/bis
wed: off
thursday: chest/tris
friday: lats/low back/traps

Sample week:
monday:
-bench press...3 x 4-6
-incline dumbell press...2-3 x 6-8
-dips...2 x 8-10
-military press...2-3 x 4-6
-WG upright row...2 x 6-8
-rear lateral...2 x 8-10

tuesday:
-squats...3 x 4-6
-leg press...3 x 6-8
-leg extension...2 x 8-10
-lying leg curl...3 x 6-8
-stiff deadlift...3 x 8-10
-barbell curl...2 x 6-8
-alternate dumbell curl...2 x 8-10

thursday:
-incline press...3 x 4-6
-flat dumbell press...3 x 6-8
-CG bench press...2-3 x 4-6
-skull crushers...2-3 x 6-8

friday:
-bent row...3 x 4-6
-seated pully row...2-3 x 6-8
-dumbell row...2 x 8-10
-barbell shrug...3-4 x 6-8
-deadlift or hyperextension (depending on your recovery from previous workouts)...3-4 x 6-8 or 3-4 x 10-12

Adjust sets to your own recovery ability, time, and experience.

 

[Golds_Soldier]

i have a buddy all he does is
Monday-bench press
Wednesday-bench press
Friday-bench press

All he does for a work-out is 16-20 sets of bench press, by the time he was 16 his max was 355 he broke some kind of teenage record i think

 

[Snake_Eyes]

So we get a bodybuilding routine and a curl-jockey benching routine to achieve what is a powerlifter's goal.

Wonderful.

 

[Robboe]

Decent routine suggestions as far a bodybuilding goes, but don't you all think he may benefit a little more from a more powerlifting-oriented routine?

In all fairness, with a good routine and diet he'll get bigger and stronger, but if he wants to compete in the next few years it may be a smarter idea to look at powerlifting in particular.

 

[gopro]

Originally posted by Snake_Eyes
So we get a bodybuilding routine and a curl-jockey benching routine to achieve what is a powerlifter's goal.

Wonderful.

No...wait...follow Snakes suggestion...my routine was silly to post. Ignore me, I'm just a newbie!

 

[gopro]

Originally posted by The_Chicken_Daddy
Decent routine suggestions as far a bodybuilding goes, but don't you all think he may benefit a little more from a more powerlifting-oriented routine?

In all fairness, with a good routine and diet he'll get bigger and stronger, but if he wants to compete in the next few years it may be a smarter idea to look at powerlifting in particular.

The reason I gave him a "powerbodybuilding" routine, not just straight powerlifting, is b/c I know he is concerned about his overall physique as well. My routine gives him a balance of both. I have used this program specifically with a few individuals that have similar goals to synth. It has worked beautifully!

 

[Trap-isaurus]

Originally posted by Snake_Eyes
So we get a bodybuilding routine and a curl-jockey benching routine to achieve what is a powerlifter's goal.

Wonderful.

Wow, do you give tips on how to win friends or have people take you seriously, settle it down a little buddy and approach the expression of your opinions with a little tact not blatant and uncalled for sarcasm.

 

[gopro]

Originally posted by BjUaFyF



Wow, do you give tips on how to win friends or have people take you seriously, settle it down a little buddy and approach the expression of your opinions with a little tact not blatant and uncalled for sarcasm.

Don't worry too much about Snake...he was dropped on his head as a child, LOL.

 

[Robboe]

Snake seems a little reserved for the most part, judging on his posts, so there's no need to go on like that.

From his posts he seems like more of a PLing oriented kind of lifter, but i can see his point. Not saying that the given routines won't work, but judging from the query, a more PLing oriented routine would maybe prove to be a better choice.

 

[Arnold]

Originally posted by Snake_Eyes
If you're looking to gain weight and strength, it really doesn't matter what you eat. Just get a lot of it.

of course it matters, you still need quality protein and carbs don't you?

 

[Snake_Eyes]

Don't worry about it Chicken Daddy.

It appears that making fun of those who disagree with the moderators here is the rule, not the exception, despite the factuality or appropriateness of the information.

 

[Snake_Eyes]

Originally posted by Prince


of course it matters, you still need quality protein and carbs don't you?

You need calories.

 

[Trap-isaurus]

Originally posted by Snake_Eyes
Don't worry about it Chicken Daddy.

It appears that making fun of those who disagree with the moderators here is the rule, not the exception, despite the factuality or appropriateness of the information.

Trust me buddy Im not making fun of you because you disagree with the moderator, (I don't think I have talked to gopro more than three times) Im making fun of you because of stupid posts like the one above and the sarcastic BS before it, I disagree with alot of what is said around here, instead of bieng an a**hole I usually just offer my opinion and whomever asked the question can read/listen to/choose to believe whichever opinion they want.

TCD I have yet to see snake eyes say something without a bit of sarcastic snideness, People who think they know it all and would rather force an opinion than offer one piss me off.

 

[Trap-isaurus]

Originally posted by gopro


Don't worry too much about Snake...he was dropped on his head as a child, LOL.

It would appear he bounced and hit it again, lol

 

[gopro]

Originally posted by Snake_Eyes



You need calories.

So you didn't like my "dropped on the head joke?"

Anyway, you must have missed the point of my routine completely as it was based on goals other than maxing his bench...which I know for a fact he has (other goals).

As for saying he simply needs calories...that may be one of the most ridiculous and incorrect statements ever made!