Finally got 400 today!

[jotun79]

Well, after being stuck at 385-390 for the past 4 months, I finally got a 400 pound bench today. I was probably good for a little more if I didn't have this nagging cough and congestion from a long-lasting cold, but I'm perfectly satisfied with 400
Anywho, just felt like sharing this milestone with you guys. On to 500 now!

Jotun79

 

[Jowers]

That's a great accomplishment. I'm at 350 right now on a good day. How old are you and how long have you been training

 

[jotun79]

Thanks, Jowers! I'm 22, hovering around 230 @ 11%bf, and I've been lifting for 7 years now. I was 120 and benching 115 when I started lifting, so I've come a long way in the past 7 years!

 

[CARPATHIAN FOREST]

Congrats, 400 is a big number.

 

[erickthegreat11]

Woa.... 400 for reps, or 1rm? Just wondering. You've got at least 150 pounds on me. Never tried a 1rm on the bench.

 

[Sebass67]

Great Job. Makes me look pitiful But heck, i will take you on in the deadlift i hope....

 

[Bigsatan13]

Good job, soon you'll do it for reps!

 

[The mann]

great job..............

 

[Lord_Suston]

Fuckin A man........ Good shit..... I never did that much but one day Give a routine if you can... I want to know how mine stacks against yours.....

 

[jotun79]

Thanks for your replies, guys! And for those who asked, it was only for one rep. My routine has varied throughout the years, but I stick mostly with HIT style routines, as they have given me the best results. I currently do only movements per bodypart, one set each. For days I work bench, my routine is as follows:

Bench Press:
warmup w/ 185, 225, 275, 315
Work set w/ 315-365 (depending on the reps I'm trying to get)

Weighted dips:
warmup w/ bodyweight for 10
Work set w/ +120-140 (usually get 8-10 reps)

EZ Curl Bar Tricep Ext:
warmup, then work set for 8-10 reps

Rope Pushdowns:
Work set for 8-10 reps

Lateral Raises:
warmup w/ 15-25s
Work set w/ 30-35s

I'm usually in and out of the gym in an hour, doing this routine once every 5 days or so. Just wanted to show all you guys who say HIT sux that it gave me a 285 lb increase in my bench press over 7 years. I only work deadlifts once every month or so, but I can pull a clean 560 using a conventional stance. Squats are in the high 400s right now, as I'm recovering from a foot injury.

Jotun79

 

[erickthegreat11]

I used to train to failure on every work out. I hit plateaus all the time. What I did was some more research and finally tried 6 reps for 3 sets with a weight I could do no more than 9 reps. I was able to add 10 pounds over the next 2 sessions. After this progression, my strength started to go down as fast as it went up. What I'm trying now is to stay in the 9-11 rep range going to failure then when I plataeu, go to the straight set phase for only 2 sessions. Every exercise is done for 3 sets. Is this similar to what you do?

 

[CytoMel]

Pretty good benches fellas, you might want to check out the powerlifting forum and www.elitefts.com has a ton of great articles about the bench press. My bench has gone up over 75 pounds in the last 8 months or so that I did the westside routine. It is definately different than bodybuilding training but you will get bigger muscles as your bench increases on the Westside program

 

[endpoint]

CytoMel: if you keep your eating up westside conjugate method works better than a standard bodybuilding program.
strength gains are comming easy......if i can keep on identifying various weak points.

75 pounds in 8 months? well watch out for a 400lb from me within the year