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

[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.