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

[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.