HELP! Bench Press 315 by May 31????

[loco75_dfw]

Is this possible? I don't take any supplements other than Protein powder and my Centrum performance multi-vitamin. I made a goofy bet with a guy here at work. Here are my stats:

32yo
Weight: 214
Flat-Bench Press: 225 X 2 reps is my current max
Squat: 225 X 3 reps is my max as well.

I have been out of the weightlifting game for a few years and recently started up again in February. At the beginning of the year, I weighed 246lbs YIKES! But through sound nutrition and cardio, I dropped 32lbs. I do still plan to continue my cardio but it's only 20 minutes a day so I don't think that will zap my strength much.

So anyway, What is the best approach to reach 315. Is this possible? The days I have available to workout are: Sunday-Tuesday-Thursday.

Thanks for the help!!

 

[TheValley]

heres what your gonna have to do to get close to benching 300+ lbs.

working out with 225 your gonna have to get your reps close to 10-13 range before your gonna even get close to benching 300+ lbs....
try the 5x5 it worked for me gained 50-60 lbs. in the bench the first 3-4 mos....stick with it and eat big.

 

[musclemom]

Is this possible? I don't take any supplements other than Protein powder and my Centrum performance multi-vitamin. I made a goofy bet with a guy here at work. Here are my stats:

32yo
Weight: 214
Flat-Bench Press: 225 X 2 reps is my current max
Squat: 225 X 3 reps is my max as well.

So anyway, What is the best approach to reach 315. Is this possible? The days I have available to workout are: Sunday-Tuesday-Thursday.

Thanks for the help!!

Let me get this straight:

You came back to lifting as of February and after two months you currently bench 225 x 2. You want to bench 315 by May 31, 2007? Six weeks away? You want to put nearly 100 lbs on your bench in a month and a half?

Good luck with your future injury, BTW.

So tell me, exactly how many drinks had you downed when you made that bet, sparky?

 

[Kabeetz]

It is not possible to put 90 pounds on your bench in 7 weeks, unless you are completely untrained (i.e. the first 7 weeks of benching in your life) and extremely genetically gifted and even then, I just don't see it.

 

[loco75_dfw]

Let me get this straight:

You came back to lifting as of February and after two months you currently bench 225 x 2. You want to bench 315 by May 31, 2007? Six weeks away? You want to put nearly 100 lbs on your bench in a month and a half?

Good luck with your future injury, BTW.

So tell me, exactly how many drinks had you downed when you made that bet, sparky?

Haha I just made the bet this morning before having my coffee but yes, Feb. 1 was my first workout. I used to work out with 185-225lbs bench press about 4 years ago. Then, I went thru an extended layoff. My workout routine has basically been: Sunday, Thursday: Chest, Arms. Tuesdays: Squats.

I don't think it was that hard to get back to 225. I mean, muscle-memory had alot to do with it. I have been sticking to 10 sets per bodypart and using reps in the 8-12 range.

I was thinking I could do a 5x5 chest, squat routine on Sundays, Thursdays and on Tuesdays, I simply do the same workout but with 10-12 reps.

So, does this really not seem doable? Has anyone ever done something like this on here?

 

[musclemom]

Haha I just made the bet this morning before having my coffee but yes, Feb. 1 was my first workout. I used to work out with 185-225lbs bench press about 4 years ago. Then, I went thru an extended layoff. My workout routine has basically been: Sunday, Thursday: Chest, Arms. Tuesdays: Squats.

I don't think it was that hard to get back to 225. I mean, muscle-memory had alot to do with it. I have been sticking to 10 sets per bodypart and using reps in the 8-12 range.

I was thinking I could do a 5x5 chest, squat routine on Sundays, Thursdays and on Tuesdays, I simply do the same workout but with 10-12 reps.

So, does this really not seem doable? Has anyone ever done something like this on here?

Your muscle memory GOT you to the 225, that's what you used to do.

If you said you had repped out in the low to mid 300s when you used to work out regularly, it might be a different story. But if you've NEVER in your life benched more than the amount you're benching now ... save yourself the aggrivation, tell your buddy he was right and welcome back to the iron.

And in the future, never make bets before having coffee.

 

[loco75_dfw]

Your muscle memory GOT you to the 225, that's what you used to do.

If you said you had repped out in the low to mid 300s when you used to work out regularly, it might be a different story. But if you've NEVER in your life benched more than the amount you're benching now ... save yourself the aggrivation, tell your buddy he was right and welcome back to the iron.

And in the future, never make bets before having coffee.

What you are saying makes total sense....I guess the "dumb-ass" factor kicked in and I couldn't stop myself. Part of me wants to do this to see how far I can go. The bet is pretty easy. If I lose, I buy him a nice lunch. If I win, he has to dye his grey hair with a color that I choose. I am thinking blonde - haha.

Anyway, I'll go ahead and set aside some cash in my drawer and begin my routine tonight. I've never done anything like this before but better or worse, I won't stay the same.....

 

[s8nlilhlpr]

well it depends. DId you specify that you can't use PL'ing gear? If not, read up on pl'ing bench, start working your triceps HARD and buy a bench shirt. you MIGHT have enough time to figure out the groove, IF you've been benching correctly with elbows in, pressing with triceps. If you are a flared elbow, shoulder bencher, save yourself the injury and take him to lunch now.

 

[apbt14]

I think your best chance to to call Dr. David Banner and ask to borrow his Gamma Ray machine, just don't make him angry, you wouldn't like him when he's angry. LOL.

 

[LiftHeavy123]

Maybe you can go to a magic or gag store and buy fake weights that look real. Just put them on before your friend gets to the gym.

 

[ricanx99]

Is this possible? I don't take any supplements other than Protein powder and my Centrum performance multi-vitamin. I made a goofy bet with a guy here at work. Here are my stats:

32yo
Weight: 214
Flat-Bench Press: 225 X 2 reps is my current max
Squat: 225 X 3 reps is my max as well.

I have been out of the weightlifting game for a few years and recently started up again in February. At the beginning of the year, I weighed 246lbs YIKES! But through sound nutrition and cardio, I dropped 32lbs. I do still plan to continue my cardio but it's only 20 minutes a day so I don't think that will zap my strength much.

So anyway, What is the best approach to reach 315. Is this possible? The days I have available to workout are: Sunday-Tuesday-Thursday.

Thanks for the help!!

Nothing will help you. Do some research, eat like a pig, add rows/deads to ur routine, gain back those 32lbs you lost, and don't ask these silly questions ever again please.

 

[advanced-stealth]

I had big gains but not what you are looking to do.

 

[Kabeetz]

Maybe if you get a really bad spotter who screams out "It's all you! It's all you!!" while he curls the bar up with you... your friend won't notice the difference. Most of the guys at my gym are CONVINCED this method works!

 

[perp69]

You can hang that up. Not possible. I would bet $100 you can't make a 315 bench by that time. Good luck trying though.

Perp

 

[loco75_dfw]

well today was Day 1. My wrist usn't all the way healed yet from doing close-grips a few weeks ago. I just wrapped it up tight and went to work.

Incline Bench: 1 X 12 (115)
3 X 8 (135)
1 X 5 (155)

Flat Bench: 1 X 15 (135)
1 X 8 (185)
1 X 5 (205)
2 X 2 (225)


Squats: 3 X 12 (135)
3 X 8 (185)

Preacher curls: 4 X 12
Dips: Body Weight only: 3 X failure

40g of Whey protein post-workout shake

 

[u418936]

This reminds me of a bet I made at work. I thought I'd be able to run a mile in under 6 minutes if I trained hard for 4 weeks. Didn't happen.

 

[mad dipz]

well it depends. DId you specify that you can't use PL'ing gear? If not, read up on pl'ing bench, start working your triceps HARD and buy a bench shirt. you MIGHT have enough time to figure out the groove, IF you've been benching correctly with elbows in, pressing with triceps. If you are a flared elbow, shoulder bencher, save yourself the injury and take him to lunch now.

I was thinking about that too. Read up on it, progress as much as you can, and when the day comes, put on the shirt, powerlift it up, get a maniac spotter that screams shit and helps you out with a little curl like Kabeetz said, and then after you're done say "I'd like your hair blonde." If the guy didn't specify any of that above, then what argument could he have against you? you might have a chance with this method lol, but idk.

either that or just admit you lost, and take him to a "nice" McDonalds restaurant.

 

[loco75_dfw]

Today I felt good. I woke up, took my Protein powder and caffeine pills and headed to the gym. I decided to just spend it on the flat-bench and nothing else. My goals were to not spend more than an hour in the gym, increase the weight gradually using 2.5lb plates, and to take as much rest as I needed to feel recuperated between sets.

2 X 135 - 12 reps
1 X 185 - 8 reps
2 X 225 - 4 reps
1 X 230 - 1 rep
1 X 235 - 1 rep
1 X 240 - 1 rep
1 X 245 - 1 rep
1 X 250 - 1 rep
1 X 255 - 1 rep

I found that taking 5-7 minutes between sets really energized me. Each time, I felt I could maybe do 2 or 3 reps in the 225-240 pound range. Once I got to 250, one rep was all I could do. At 255, I got stuck mid-way and I really had to push hard to complete my rep.

Tuesday is my next workout day. I am gonna keep it light. I am thinking I can make every Sunday my heavy day. Oh and to answer the questions some of you all had, PowerLifting gear is not allowed. I have to un-rack, press, and re-rack the weight just once.

Ah well. Not sure if anyone really cares but I think I'll keep updating this as I progress just to have a log of it....

 

[perp69]

I usually rest 3-5 mins. I find that usually allows enough time for me to recover about all that my body is going to before lifting again. Long rest definitely help you when trying to set PR's. You looking like you are making good progress.

Perp

 

[silver_shadow]

I usually rest 3-5 mins. I find that usually allows enough time for me to recover about all that my body is going to before lifting again. Long rest definitely help you when trying to set PR's. You looking like you are making good progress.

Perp

yea, you never know - with some determination, adrenaline and better training + you could try using some gear... you might just come closer than anyone might have thought possible.

 

[Scotsman]

Today I felt good. I woke up, took my Protein powder and caffeine pills and headed to the gym. I decided to just spend it on the flat-bench and nothing else. My goals were to not spend more than an hour in the gym, increase the weight gradually using 2.5lb plates, and to take as much rest as I needed to feel recuperated between sets.

2 X 135 - 12 reps
1 X 185 - 8 reps
2 X 225 - 4 reps
1 X 230 - 1 rep
1 X 235 - 1 rep
1 X 240 - 1 rep
1 X 245 - 1 rep
1 X 250 - 1 rep
1 X 255 - 1 rep

I found that taking 5-7 minutes between sets really energized me. Each time, I felt I could maybe do 2 or 3 reps in the 225-240 pound range. Once I got to 250, one rep was all I could do. At 255, I got stuck mid-way and I really had to push hard to complete my rep.

Tuesday is my next workout day. I am gonna keep it light. I am thinking I can make every Sunday my heavy day. Oh and to answer the questions some of you all had, PowerLifting gear is not allowed. I have to un-rack, press, and re-rack the weight just once.

Ah well. Not sure if anyone really cares but I think I'll keep updating this as I progress just to have a log of it....

So your max is 255 then which means you only need to gain 60lbs for your bet. Here's what I would suggest:

Eat like your life depended on it. Fuck eating clean just try and add some body mass.

Stop doing incline especially before flat bench.

Start doing heavy shoulder and tri work.

Do some heavy negatives to get your body used to the bigger weights you need to push. Start at 275 and try and hold it for 10 seconds on the way down.

On your light day work bench explosively. ie bring the weight down fairly slowly 2-3 seconds from lockout to chest. Then explode through the bar on the press. After a couple weeks of this start practicing it while doing your warm ups.

On your heavy bench day pyramid your weight. Start low and work up high then come back down. ie 8-6-4-2-1-4-8. Do less reps on the back side but do them to really blast your fibers.

Squat heavy.

Work heavy rows.

Did I mention eating like it's going out of style? And make sure you sleep a bunch.

Cheers,
Scotsman

 

[musclemom]

Today I felt good. I woke up, took my Protein powder and caffeine pills and headed to the gym. I decided to just spend it on the flat-bench and nothing else. My goals were to not spend more than an hour in the gym, increase the weight gradually using 2.5lb plates, and to take as much rest as I needed to feel recuperated between sets.

2 X 135 - 12 reps
1 X 185 - 8 reps
2 X 225 - 4 reps
1 X 230 - 1 rep
1 X 235 - 1 rep
1 X 240 - 1 rep
1 X 245 - 1 rep
1 X 250 - 1 rep
1 X 255 - 1 rep

I found that taking 5-7 minutes between sets really energized me. Each time, I felt I could maybe do 2 or 3 reps in the 225-240 pound range. Once I got to 250, one rep was all I could do. At 255, I got stuck mid-way and I really had to push hard to complete my rep.

Tuesday is my next workout day. I am gonna keep it light. I am thinking I can make every Sunday my heavy day. Oh and to answer the questions some of you all had, PowerLifting gear is not allowed. I have to un-rack, press, and re-rack the weight just once.

Ah well. Not sure if anyone really cares but I think I'll keep updating this as I progress just to have a log of it....

By jove, loco, you've created a log

 

[loco75_dfw]

By jove, loco, you've created a log

Yaay!

I'll tell ya what. I think lifting big weights makes u increase testosterone or something. I was sitting at my desk working yesterday and all day I felt "on the edge" kinda like I was very irritable and angry. It felt kinda good though. Maybe i was just excited to see me starting to make some progress.I've never had that feeling after a day of heavy dumbell presses but then again, I've never really pushed so hard before....

 

[musclemom]

Yaay!

I'll tell ya what. I think lifting big weights makes u increase testosterone or something. I was sitting at my desk working yesterday and all day I felt "on the edge" kinda like I was very irritable and angry. It felt kinda good though. Maybe i was just excited to see me starting to make some progress.I've never had that feeling after a day of heavy dumbell presses but then again, I've never really pushed so hard before....

Yes, it increases your test. levels, that shouldn't have made you crabby for no good reason. The weather can make some people irritable, too, we had that big nor'easter that went through.

But you better watch out, Loco, you're gonna get hooked on the weights (or EF)

 

[roy2]

Eat as much as you can.

 

[loco75_dfw]

So your max is 255 then which means you only need to gain 60lbs for your bet. Here's what I would suggest:

Eat like your life depended on it. Fuck eating clean just try and add some body mass.

Stop doing incline especially before flat bench.

Start doing heavy shoulder and tri work.

Do some heavy negatives to get your body used to the bigger weights you need to push. Start at 275 and try and hold it for 10 seconds on the way down.

On your light day work bench explosively. ie bring the weight down fairly slowly 2-3 seconds from lockout to chest. Then explode through the bar on the press. After a couple weeks of this start practicing it while doing your warm ups.

On your heavy bench day pyramid your weight. Start low and work up high then come back down. ie 8-6-4-2-1-4-8. Do less reps on the back side but do them to really blast your fibers.

Squat heavy.

Work heavy rows.

Did I mention eating like it's going out of style? And make sure you sleep a bunch.

Cheers,
Scotsman

Hey Scotsman,

I just wanted to say that I read what you wrote and it sounds like an excellent plan. I love pyramids and I've never really tried negatives. The explosive bench also sounds like a great way to build up power.

I think I will make the Power Rack at my gym my new best friend and use it exclusively.

 

[Kabeetz]

Good points. At the very least you will be motivated to get far closer to 315 in that period of time than if you didn't make the bet.

 

[loco75_dfw]

Update....

Heaviest Lifts:
Bench: 270 X 1
Squat: 275 X 1

It's amazing. My squat and bench press are almost the same. I must admit I haven't been doing heavy rows but I need to start. Now that I am moving heavier weights, I can definitley see some weaknesses big time.

Major weakness 1: Delts. I need to incorporate some heavy military presses b/c I feel a pain in my right shoulder. It's like my delts are giving out.

Weakness 2: Lats. I did some Lat pull downs for 10 minutes as a warm-up on Sunday. I started light with 100lbs and went up to 180. After i felt nice and toasty, I moved over to the bench and I felt this surge of strength. It's like I could feel my lats really contracting and moving the weight for me. I definitley need to incorporate either bent over rows or Pendlay rows.

I honestly do not think I will make 315 on May 31. If I can get to 300, then I will be happy. I am looking at my progression and it has been incredible, however. I never would have thought I could go from 225 X 2 in my bench and squat to where I am now in 4 weeks.

Additional notes:

Barbells kick ass. At the beginning of Feb. I began my workout routine. I had taken a few years as a layoff. After a month of heavy dumbell presses and inclines, I moved to strictly barbells. The pump I get afterward feels so much better. Maybe its because I am pressing more weight. I dunno. But a couple days after my workouts, my delts and tri's still burn like a mother. I never had this feeling with the dumbells.

Cardio: my current weight is 212lbs. I am still doing my nightly cardio because if I don't, I will balloon. I think if I laid off the cardio, I could easily gain 10 pounds in a month and boost my strength, however, I promised to not let myself go anymore. Maybe i can try slowing the cardio down a bit in the evenings.....

 

[sardonicone]

Update....

Heaviest Lifts:
Bench: 270 X 1
Squat: 275 X 1

It's amazing. My squat and bench press are almost the same. I must admit I haven't been doing heavy rows but I need to start. Now that I am moving heavier weights, I can definitley see some weaknesses big time.

Major weakness 1: Delts. I need to incorporate some heavy military presses b/c I feel a pain in my right shoulder. It's like my delts are giving out.

Weakness 2: Lats. I did some Lat pull downs for 10 minutes as a warm-up on Sunday. I started light with 100lbs and went up to 180. After i felt nice and toasty, I moved over to the bench and I felt this surge of strength. It's like I could feel my lats really contracting and moving the weight for me. I definitley need to incorporate either bent over rows or Pendlay rows.

I honestly do not think I will make 315 on May 31. If I can get to 300, then I will be happy. I am looking at my progression and it has been incredible, however. I never would have thought I could go from 225 X 2 in my bench and squat to where I am now in 4 weeks.

Additional notes:

Barbells kick ass. At the beginning of Feb. I began my workout routine. I had taken a few years as a layoff. After a month of heavy dumbell presses and inclines, I moved to strictly barbells. The pump I get afterward feels so much better. Maybe its because I am pressing more weight. I dunno. But a couple days after my workouts, my delts and tri's still burn like a mother. I never had this feeling with the dumbells.

Cardio: my current weight is 212lbs. I am still doing my nightly cardio because if I don't, I will balloon. I think if I laid off the cardio, I could easily gain 10 pounds in a month and boost my strength, however, I promised to not let myself go anymore. Maybe i can try slowing the cardio down a bit in the evenings.....

Dumbells actually are a good deal harder to use than barbells, so it's kind of odd that you're experienceing the opposite effect.

If you're able to do lat pull downs at 180, stop doing tehm and start doing pull-ups. They are by far a better exersize to do. The only reason for doing lat pull downs would be if you can't do pull-ups.

 

[s8nlilhlpr]

Your 'delts' should not be giving out on bench. This means you have a 'flared elbow' position, trying to use shoulder strength instead of tricep/chest. Also, its a great way to injure your RC. Nice progress though.

 

[Nathan]

Your squat and bench shouldn't be so close - sounds like you have spent a lot more time on your chest. I'm surprised your lifts ahve gone up as much as they have to be honest.

MY guess would be, as far as reaching your goals, is that it is possible given that you put on a considerable amount of fat.....actualyl I just read that you are coming BACK to this after along lay-off. That is making all the difference and I think it depends on what your lifts USED to be as far as determining how fast you can bring them up.

 

[roy2]

Update....

Heaviest Lifts:
Bench: 270 X 1
Squat: 275 X 1

It's amazing. My squat and bench press are almost the same. I must admit I haven't been doing heavy rows but I need to start. Now that I am moving heavier weights, I can definitley see some weaknesses big time.

Major weakness 1: Delts. I need to incorporate some heavy military presses b/c I feel a pain in my right shoulder. It's like my delts are giving out.

Weakness 2: Lats. I did some Lat pull downs for 10 minutes as a warm-up on Sunday. I started light with 100lbs and went up to 180. After i felt nice and toasty, I moved over to the bench and I felt this surge of strength. It's like I could feel my lats really contracting and moving the weight for me. I definitley need to incorporate either bent over rows or Pendlay rows.

I honestly do not think I will make 315 on May 31. If I can get to 300, then I will be happy. I am looking at my progression and it has been incredible, however. I never would have thought I could go from 225 X 2 in my bench and squat to where I am now in 4 weeks.

Additional notes:

Barbells kick ass. At the beginning of Feb. I began my workout routine. I had taken a few years as a layoff. After a month of heavy dumbell presses and inclines, I moved to strictly barbells. The pump I get afterward feels so much better. Maybe its because I am pressing more weight. I dunno. But a couple days after my workouts, my delts and tri's still burn like a mother. I never had this feeling with the dumbells.

Cardio: my current weight is 212lbs. I am still doing my nightly cardio because if I don't, I will balloon. I think if I laid off the cardio, I could easily gain 10 pounds in a month and boost my strength, however, I promised to not let myself go anymore. Maybe i can try slowing the cardio down a bit in the evenings.....

I wouldn't use muscle soreness or 'the pump' as a judge of how well I am working out my muscles, rather I would reference the increased poundages of my lifts. You've made some awesome progress, and if you can add 'about' 10 lbs a week for the next four weeks to your max bench, you'll hit your 315 on May 31. I would eat a ton and keep focusing on my bench.

 

[beerdrinker]

Bump! Any more progress Loco?

 

[roy2]

About a week till the end of the month..

http://www.criticalbench.com/Scott-Mendelson.htm

 

[s8nlilhlpr]

Thats a cool link, thanks roy!

 

[loco75_dfw]

Hey ya'll,

Thanks for keeping this thread alive
Anyway, here goes an update....Work kinda ramped up, I'm a computer programmer, so I was busy for a couple weeks and missed a few workouts. Anyway, I also joined a new gym (thread here: http://www.elitefitness.com/forum/newreply.php?do=newreply&noquote=1&p=7374405) and either I got stronger because I missed a few workouts or the weights inside the new gym are lighter.

Anyway, I am up to 1 rep at 295 for the bench. This Sunday is my last heavy workout. Next week, I plan to rest up and do alot of pushups and light squats and get ready for May 31.

 

[xblitz44x]

Out of curiosity, are you using any gear? Supplements? It's pretty amazing to me that your all time max bench was 235'ish and after a layoff you came and packed 60lbs onto your bench in a month (without a whole ton of solid training knowledge, no offense).

Regardless, I give you a lot of credit and wish you good luck with your bet. You're silencing a lot of the doubters.

 

[loco75_dfw]

Out of curiosity, are you using any gear? Supplements? It's pretty amazing to me that your all time max bench was 235'ish and after a layoff you came and packed 60lbs onto your bench in a month (without a whole ton of solid training knowledge, no offense).

Regardless, I give you a lot of credit and wish you good luck with your bet. You're silencing a lot of the doubters.

Thanks xblitz. No offense taken. And, no I am not on any gear but I do take the following supplements religiously:

Centrum Performance every morning
Whey protein shake (2 scoops) twice a day
Creatine Monohydrate (1 scoop 30 min.. before workout)
Magnesium supplements (these are similar to ZMA but since i am a cheap bastard, I bought these at Walmart for like $5)

I am 32yo this August. I have been lifting since high school but I was never really serious. I had a home gym and the maximum weights I had were 225lbs so that's what I would use. Even up until a few years ago, I worked out in my garage and I would max out at 225 since that was the maximum weight I had. One thing I am happy with is that I still weigh 215. I was a chubby bastard earlier this year and weighed 246 so I went on a massive weight loss routine. I have been able to keep the weight off and increase my strength.

I honestly think I can hit 315 by July-August. I think I am pretty topped out for now. I think the biggest advantage working for me was that I knew deep down I couldn't get any weaker than 225lbs for squat and bench. I think all those years of just messing around in the garage with those weights wired my brain into seeing 225 as not a big deal. So for me, every single workout, ends in me burning out with 225 on the bench and squat. I'll do my regular routine and then when it's time to stop, I'll put 225 up there and squeeze out as many reps as I can and quickly drop the weight to 195, then 185 and finally 135 and just burn out.

Oh well, we'll see where I end up next week...

 

[H_T_]

i have never not been able to bench 315.

 

[beerdrinker]

i have never not been able to bench 315.

Wow, for the rest of us mere mortals, 315 is a big milestone.

 

[loco75_dfw]

Is this possible? I don't take any supplements other than Protein powder and my Centrum performance multi-vitamin. I made a goofy bet with a guy here at work. Here are my stats:

32yo
Weight: 214
Flat-Bench Press: 225 X 2 reps is my current max
Squat: 225 X 3 reps is my max as well.

I have been out of the weightlifting game for a few years and recently started up again in February. At the beginning of the year, I weighed 246lbs YIKES! But through sound nutrition and cardio, I dropped 32lbs. I do still plan to continue my cardio but it's only 20 minutes a day so I don't think that will zap my strength much.

So anyway, What is the best approach to reach 315. Is this possible? The days I have available to workout are: Sunday-Tuesday-Thursday.

Thanks for the help!!

Ok so here go my final results....1 rep max was 295. I have mixed emotions right now. I am happy I got this far but sad that I failed. Things I have learned are:

1. Cardio is not a big-bench killer..I do moderate cardio 7 days a week for 20 minutes.

2. Total body workouts are King. Although I tried to follow the basic 5x5 routine, I will admit I did NOT do heavy deadlifts, zero pull-ups, and my squat poundages would have been alot better on a Smith machine. I would spend so much concentration on keeping good form and balance that I think it hampered me.

3. As I progressed in heavier weight, I could definitley see some weaknesses in my body. My shoulders would ache and my triceps would feel sore. My lat work was moderate at best and I am sure that also affected me negatively in reaching 315.

4. There are some very knowledgeable posters here. I believe someone said that for me to do 315, I needed to do 225 at least 10-15 times. They were so right. I went from a max of 225x2 to doing 225x8. It's amazing. Also somene posted that I needed a strong back, shoulders and tri's. Again, see #3.

5. Finally, this is the greatest lesson of all that I have learned. Over the years since i started lifting, I would idolize the mass monsters like Arnie, Dorian and Ronnie C. I wanted to be massive just like them. I would go in the weight room and be so confused. Do I do 3 sets of 10 reps for mass???? Do I do 4 sets of 4 for strength??? When the hell are my triceps gonna bust outta my sleeves???? I think I would psyche myself out and change my routines every couple weeks and then get frustrated because I wasn't seeing results. Also, there is something I call the "Vanity Factor". Fellas u KNOW what I mean. Maybe u sneak a peek at yourself doing tricep pushdowns. Or, maybe u flex in the mirror when noone is looking...Maybe u stare at your body in the mirror every single day expecting to see Dorian Yates staring back. I dunno but I KNOW ya'll know what I am talking about. Anyway, when I started this 7 weeks ago, I promised to: NOT look in the mirror so much so I wouldn't get depressed and to STAY on the routine no matter if I felt like I wasn't making any progress. I just kept telling myself, "You WILL be working out for the next 30 years of your life. 4 workouts a week times 52 weeks in the year = 208 workouts on a yearly basis. 208 times 30 years = 6,240 workouts. So WHAT if u have a couple shitty workouts. Come back and do better next time..." I found that after time, I would see an occasional stretch mark or that the warm-up poundages seemed to be getting lighter and lighter. Stay the course!

So anyway, thanks for those of u that have read this far. I am hopped up on caffeine so I tend to ramble. My next step is to go on a 4 day split for 9 weeks.... I WILL do pull-ups...I WILL leave my ego at the door and do Smith machine squats. I WILL force myself to do standing military presses rather then the easier seated presses. I WILL do dips until I can't prop myself up any longer on the bars. I WILL do 1 rep maxes every 2 weeks to continually push myself. I WILL go upstairs and ravage my wife since she was looking sexy in her nightgown earlier...G'nite....

 

[silver_shadow]

hmm... even though this was not a fairy tale ending, it's still as close as posssible to a real life one. no reason to hang your head in shame - be proud of what you've already achieved. that said, this shouldn't be the end of the road as you pointed out.

coming back to training: smith squats are NOT the way to go. smith squats enable you to lift more because they give you a false impression of strength. the muscles you would use to balance a free weight squat are not being worked out - the smith takes over and you are able to lift more. in addition, smith anything forces you into an unnatural path (straight up and straight down) when in reality the human body needs to move through a slightly curved path. ditch the smith, burn it and burn what remains after burning it. stick around - there's plenty to be learned.

 

[Scotsman]

hmm... even though this was not a fairy tale ending, it's still as close as posssible to a real life one. no reason to hang your head in shame - be proud of what you've already achieved. that said, this shouldn't be the end of the road as you pointed out.

coming back to training: smith squats are NOT the way to go. smith squats enable you to lift more because they give you a false impression of strength. the muscles you would use to balance a free weight squat are not being worked out - the smith takes over and you are able to lift more. in addition, smith anything forces you into an unnatural path (straight up and straight down) when in reality the human body needs to move through a slightly curved path. ditch the smith, burn it and burn what remains after burning it. stick around - there's plenty to be learned.

You forgot to add "and pissing on it's ashes".

Cheers,
Scotsman

 

[BiggT]

I'd say you've got a lot to be proud of. You've also got a lot left in the tank. Why not just re-set a new goal, like 350 by jan 2008?

 

[xblitz44x]

It's amazing how much you've accomplished; especially without including deadlifts, chins, or heavy squats into the mix.

"I would spend so much concentration on keeping good form and balance that I think it hampered me."

It definitely didn't hamper you. Stick with it. If you bail and resort to the Smith machine you're turning your back on those weak supporting muscles. You're losing balance for a reason. Fix it and your squatting weight will go up far beyond what you could achieve on the smith machine. This is all on top of what silver_shadow said about the unnatural path the machine forces you to follow.

Oh and I believe that standing military presses (push presses) will do nothing but help your squat. Stabilizing 185lbs over your head demands serious core strength.

 

[roy2]

Bravo man, nice attempt! It's too bad we couldn't vote this thread for the best of April.

PS - I would also stick with real squats.

 

[s8nlilhlpr]

awesome job man, Few more weeks/months and you'll hit that 315 bench.

Have to agree with SS, don't use the smith. Keep squatting normally, the weight will increase and the balance will be second nature.

 

[loco75_dfw]

Thanks for all the replies guys. Like I said before, many of u have vast amounts of wealth and it almost seems criminal that I get it for free on this bulletin board

I will stick to regular squats and suck it up. I'm angry now. I want 315 so bad I can almost taste it. I was reading some articles on Westside barbell's site. NONE of the articles mention "How to bench 300lbs". All those dudes are doing 400, 500, and 600lb benches and that's just the bottom of the pack.

Has anyone here ever purchased their workout videos or done the bands? I am getting so addicted now and I want to keep pushing myself as much as I can.

 

[Kabeetz]

Congratulations. It's all about the journey bro, not the destination. You did the best you could do, you have everything to be proud of.

 

[Tweakle]

close to 300, not a bad ending.

smith squats are douchey to the extreme, stick to reg lifts

 

[Lifting N Tx]

I would have bet against you even getting 295. Nice job, very impressive.

 

[Scotsman]

Thanks for all the replies guys. Like I said before, many of u have vast amounts of wealth and it almost seems criminal that I get it for free on this bulletin board

I will stick to regular squats and suck it up. I'm angry now. I want 315 so bad I can almost taste it. I was reading some articles on Westside barbell's site. NONE of the articles mention "How to bench 300lbs". All those dudes are doing 400, 500, and 600lb benches and that's just the bottom of the pack.

Has anyone here ever purchased their workout videos or done the bands? I am getting so addicted now and I want to keep pushing myself as much as I can.

Pretty sure the WSB guys lay out how to scale back the weight to fit your needs. Plus a lot of it is percentage base so now that you know your max you can just use the percentages given to come up with weights.

Cheers,
Scotsman

 

[Sculelos]

Wow, you did that in 7 weeks... pretty impressive, I just hope I can balance out my muscles so that I'm not strange, I mean I started a week ago and of as right now the heaviest weights I've done are.

5x105 Squat, 5x105 Bench, 5x65 Military Press, 5x105 Deadlift, 5x85 Barbell Rows. I think I'm pretty unbalanced as a normal person I think would be

Deadlift>Squat>Bench>Rows>Press.

not Bench=Squat=Deadlift>Rows>Press.

Well good progress and I hope I make simular.

 

[AEKDB]

Great Job! Heavy deads will help going forward, plus you will like the thick look that only comes from heavy deads (who here would not want a back like Kaz?). The smith machine can be a great workout tool as it often frees up the power rack.

Cardio does not by its self kill strength. Increasing strength demands a lot from the body in the form of stress and nutrients, so does increasing endurance. If you had cut back the cardio even more you probably could have added another 1-5lbs, but it may not have been worth it to you.

 

[perp69]

Still a great job. Keep it up and you will easily surpass 315 soon.

Perp

 

[Papa Lion]

more progress than I honestly thought you would make!! congrats!! whenI read that before your layoff you hit 225 as pb for a couple reps I thought "no fuckin way!!" but you came pretty damn close actually!! but the further you push your maxes those 10-20lbs start meaning alot more and getting alot heavier!! good job on your progress bro!!

 

[Sub-Zero]

you made great progress like everyone in here said, now start giving your other lifts/muscles the propper attention as well and youl amaze yourself