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.