225 bench need 30 reps question

[2ncourage]

If the only goal was to be able to rep 225 pounds 30 times what would be the best workout to do that? I can currently rep 225 15 times and my max bench is 330. I have really long arms also. I'm 6'3" and I weigh 220 pounds.

Any help would be greatly appreciated. I have until January to reach my goal.

 

[d3track]

tris are going to be a big part of that
is this for some sort of test?
30 reps is quit a bit

 

[powerforward]

it says that you are a female. if you bench 225 for 15 reps, and 330 for a single and you are a girl i'm really impressed.

 

[InTraining]

Obviously 30 reps is going to test your muscular endurance quite a bit...I would work with 225 3-4 times a week for a couple sets of max reps each time....

Also I would concentrate on doing really high reps(20-30) for your triceps and delts...

 

[2ncourage]

Nope. My wife can barely bench 100. We share the same account is all. Easier that way. Thanks for the feedback though!

 

[callthedoctor]

WHEEWWWWWW


WOW....that M/F thing on the side freaked me out also....


Thanks for the clarification....our 225 lifts and PR's are about the same.

6'2" 250

 

[coolcolj]

Well you would probbaly need to get the bench 1RM up. The stronger you are the easier it is to do more reps with 225lbs.

Put 50lbs on your bench and you'd hit it no problems
I know somehow who can bench about 365 and has done 225 for about 26 reps

 

[time2getbig]

I would work with pyramids and drop sets.. both will work stregth and endurance... dont forget to work delts too!

 

[2ncourage]

thanks fellas.

 

[herkul]

Oh that's incredible.You are very strong girl.For you competition.