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wanna break gym record, need help

T

TheOak84

Well-known member
at a local gym, not the one i train at, thereS A BENCH PRESS RECORD OF 415, 365, AND 315 FOR MY CLAsS.. THE FIRst place iS A RIVAL OF MINE FROM highSCHOOL.. HES a roider, but i wanna SHOW HIM UP. i can break it at anytime, but i need help. can SOMEONE GIVE ME A ROUTINE THAT WILL HELP ME OUT. IM AT ABOUT 365 FOR A CLEAN REP. MY ROUTINE Is:

1 - deadS, BB ROW, shrugS, REVERse curl
2 - flat bench preSs, incline, optional cheST MOVEMENT, TRICEP WORK
3 - OFF
4 - SQUATs, leg preSS, BB CURL, OTHER BICEP WORK
5 - CLEANs, SPEED BENCH, OHP, WEIGHTED DIPs
6+7 - off

my repS RANGE FROM 3-5 OF COMPOUND MOVEMENTs 6-10 on iSOLATIONS

sETs are 3-5 of compound, 2-3 on iSOALTIONs

MY DIET Is really good, 3-4 big mealS 2-3 small oneS, 8-10 HRs of sLEEP..

sORRY ABOUT THE CAPs my keYboard iS FUCKED.

I REALLY WANNA BEAT THIs fat fuck..

thanx :D
 
Heh :)

My good Oak, can you use a bench shirt for this record? You might be able to get 50 or more lbs. out of a good shirt, once you're used to it.

Also, can you do touch and go for the record? How's your bench form currently?

Your routine looks alright for something semi-long term, but for peaking the bench and ONLY the bench, you might be able to tweak things a bit. (I'll think about it--remind me--and I'll get back to you.)

That leaves supplementation. I take it you want to beat your high school "pal's" record naturally?
 
Try giving yourself a second chest day.

Move your tricep work to this day and them also do your shoulders. Something like:

Close grip bench 3-4sets 6-8 reps
Shoulder press 3-4sets 6-8 reps
Overhead triceps extensions 3sets 6-8reps
Shrugs or heavy upright rows 3 sets 6-8reps
Tricep press downs 2 sets 10 reps.

Also on your primary bench day do some rear delt work to help stabilize the motion.

and lastly get a new keyboard;)

Cheers,
Scotsman
 
Scotsman said:
*snip*
...and lastly get a new keyboard;)

Cheers,
Scotsman
Click to expand...

LOL. Good advice all around!

I find I have to pick up a new keyboard every few months...spilling food and protein drinks in the keys tend to fuck 'em up ;)

Thankfully, a keyboard isn't expensive *shrugs*
 
i think im an overall good bencher. i dont take liftoffS, I GIVE A NICE PAUse. but with anykind of heavy weight, at the bottom. cuz letS FACE IT, IF itS TOO MUCH, IT AINT GOIN NO WHERE...
 
TheOak84 said:
at a local gym, not the one i train at, thereS A BENCH PRESS RECORD OF 415, 365, AND 315 FOR MY CLAsS.. THE FIRst place iS A RIVAL OF MINE FROM highSCHOOL.. HES a roider, but i wanna SHOW HIM UP. i can break it at anytime, but i need help. can SOMEONE GIVE ME A ROUTINE THAT WILL HELP ME OUT. IM AT ABOUT 365 FOR A CLEAN REP. MY ROUTINE Is:

1 - deadS, BB ROW, shrugS, REVERse curl
2 - flat bench preSs, incline, optional cheST MOVEMENT, TRICEP WORK
3 - OFF
4 - SQUATs, leg preSS, BB CURL, OTHER BICEP WORK
5 - CLEANs, SPEED BENCH, OHP, WEIGHTED DIPs
6+7 - off

my repS RANGE FROM 3-5 OF COMPOUND MOVEMENTs 6-10 on iSOLATIONS

sETs are 3-5 of compound, 2-3 on iSOALTIONs

MY DIET Is really good, 3-4 big mealS 2-3 small oneS, 8-10 HRs of sLEEP..

sORRY ABOUT THE CAPs my keYboard iS FUCKED.

I REALLY WANNA BEAT THIs fat fuck..

thanx :D
Click to expand...

When I first read this I thought you were saying you cleaned 365 Lbs. Not that benching 365 is easy but cleaning 365 would have been REALLY impressive :)
 
You're going to have to change your routine entirely.

A weider bomb and blitz routine isn't exactly the best for strength (nor size, but no need to get into that argument here). Westside would be good, but I bet you could add strength fast if you would just lower the godforsaken volume. Iron Addict said he's trained many experienced guys who put 50+ lbs on their lifts in a matter of 6 weeks just because they switched to a low volume routine.

Lastly though, that's a BIG LEAP. 415 compared to 365 is like comparing 300 to 200. It's not going to be easy. It could very well take over a year to make that kind of increase.
 
TheOak84 said:
can i still keep the cleans on my 2nd chest day? i like them alot
Click to expand...

Yes they are a good overall body workout and shoulder stabilizing exercise. Debaser is right though this is going to be a drastic change in your workout and a lot of work to gain 50lbs on bench.

Cheers,
Scotsman
 
How old are you? and How long have youbeen training? Has your bench been stuck at 365ish for a while? If so, stop doing what you're doing and try something new......are you gaining consistently on the bench? If so, keep doing what you're doing. These are all things you need to keep in mind. I personally wouldn't train my flat bench the day after heavy lat work, as the lats are involved tremendously in bench pressing and you wouldn't want them shot on bench day.

I agree with Debaser, I feel Weider bomb and blitz routines are garbage, but from what you posted, it didn't look like that was the route you're taking. Debaser and Scotsman are right about the 365-415 jump, it is HUGE. When you begin training, going from 300-365 is a cakewalk compared to going from 365 to even 385. It will take time, patience, and consistency.
 
debaSER - I READ ONCE THAT U THINK 5X5 IS A DECENT ROUTINE.. HOW CAN I HAVE TOO MUCH VOLUME WHEN IM DOIN THE same number of SETs aS THE 5X5 ROUTINE? THE TOTAL # OF sets FOR 5X5 Is 9, i dont do more than 9. hammer helped me with thiS ROUTINE AND WOPULDNT FUCK ME OVER.. BUT ANYWAY, IVE BEEN DOIN WHAT IM DOIN FOR 4 WEEKs and am ganing well. i havent done a max for bench SQUAT OR DEADs butt he nummberS ARE INCREAsing, alot. aS APPOsed to each mucSLE 2X PER WEEK ANd 12 sETs per muSCLE (WHAT I WAs doin for the paST YEAR)

BASically, dont SAY shit about how i train. the thread dOESnt read: critique me routine, or iS THIS too much volume?

WHAT I do iS WORKING FOR ME..

peace
 
TheOak84 said:

BASically, dont SAY shit about how i train. the thread dOESnt read: critique me routine, or iS THIS too much volume?

WHAT I do iS WORKING FOR ME..

peace
Click to expand...


actually u did say that

what you saidcan SOMEONE GIVE ME A ROUTINE THAT WILL HELP ME OUT.
Click to expand...

seems like u did ask for a new routine, which obviously means what u do ISN'T working for you or else you WOULDN'T be asking for a new one. sorry to get involved........
 
tru that, i do want a new routine, but not my current one to be baSHED.. IM UP FOR NEW THINGs, but i never diSs old routineS. sorry for the contradICTION
 
I'm sick of this crap about "dissing routines."

It's not like I'm talking shit on your sister, you asked if your routine is ideal for bringing up your max bench and I said "no."

I could have sworn your routine said something else when you posted, did you edit it? I don't remember you having day 3 off, I thought I saw something there before.

Anyway, as I've said before, your problem is you change your mind too much. You did DC training for what, a whole fucking week? Now you've only done this for a month and say it's working well, yet you want advice on something different? A 415 lb bench press requires lots of commitment, and it doesn't sound to me like you have it.
 
NO, I WAsnt aSKING IF MY ROUTINE WILL BRING UP MY BENCH, I WAs letting everyone know what i waS CURRENTLY DOIN so they can move thingS AROUND FOR ME. I DID DC FOR A MONTH, OR ACTUALLY TILL I READ ABOUT BEYOND FAILUIRE TRAINING.. I LIKED THAT BETTER..

IF I EDITED IT, IT WOuLD Say. anyway i alwaYs had 3 reST days, ALWAYs wed, sAT AND sun..

telling me i have too much volume is LIKE Saying youll die of lung cancer from SMOKING.. IT MIGHT HAPPEN, BUT PROLLY NOT.

As for the 415, i know im not gonna break that anytime SOON, BUT I CAN BREAK MY 365 RECORD AND GET A PLACE UP THERE AND LET HIM KNOW IM COMIN FOR HIs aSS.. alSO, THAT FAT AsS Is a roider... w/o them, hed STILL BE At 315 and weigh 200 poundS OF FAT..
 
the oak thinks tha criticking his routine will get him bigger.. OOOOPspps. IMRAANNDNEDR, god damn. typing like the oAk.
 
Look to raise your max bench you need two things: max work, and speed work. If you wanna keep the rest of your routine the same, that's cool.
 
casualbb said:
Look to raise your max bench you need two things: max work, and speed work. If you wanna keep the rest of your routine the same, that's cool.
Click to expand...


awesome, so ill keep the speed bench. i guess ill just stick to sets of 3-5.. never failed me :)
 
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