[quote]Lil J76 wrote:
I take about 2 minutes or so, when I workout by myself I do not like to take longer than that. [/quote]
Here’s another approach then. This is one that I got from a guy on another site. The weights are what he uses but are irrelevant for this as it’s the rep/sets that are important here…
Bench
bar 50
135x10
225x8
275x1
315x1
365x1
405x3
315x15
Flat DB’s pauses 125’s 2x12
Incline machine BS 4x12 (Light)
2 sets flys x12 (light)
Machine Dips 4x10
Cable triceps 4x12
When asked about the rep cadence his response was “Warming up w/singles prepares the joints for the heavier sets without the muscle fatigue.”
Which to me makes perfect sense as I was attempting to work up to and build on my 1rm.
The positive that comes from your failure at 315 is that you have the initial “shock” of how heavy that weight is out of the way. So you’re a bit more prepared mentally to just get under the bar and do the work. Alot of issues that people have, myself included, with setting a new PR is that we aren’t necessarily acclimated to doing a heavier weight. So don’t take the first time failure too hard as you’ll succeed in no time.
first post 5’10" 220 lbs just began learning how to bench and am gaining fast. I’ve been stuck at 295 for about two months… what type of supplementary exercises are helping you to blast through these plateus?..
This is a big goal for me at the moment. I hope to hit it in the early part of next year. My current 1RM is 105kg/231.lb but Im sure I can hit more. My problem is more mental than physical I think. Im doing lots of board work and dumbell work to achieve this goal.
I just hit 300lbs raw the other day. After two weeks of missing @ 300lbs (I know, should have changed something up instead of just trying again but I wanted it bad haha) I finally put it up easy with a nice pause on the chest. Weighed in after @ 186lbs @5foot8… my next goal is 2XBW.
Hit 495 deadlift the workout before too, another huge personal milestone that has been in the making for quite a while.
I’m close to a raw 300 bench. Got 285 a few weeks ago and have been on a Hepburn-type program since. On Bench Day I started with 255 for 10 singles and am up to 270 for 10 singles. Every other bench day I do a MM-style workout with banded boards, 4-3-2 for 3RM. Three days later I do an Assist Day and rotate military presses and push presses as the main movement. Again, 10 singles. Upper-back and tricep movements round out the routine.
In the future I may break up the 10 singles by doing 5 singles, upper-back work, then finish with 5 more singles. I’m interested with trying some limited isometric presses. I want 300 the next time I max out. Three plates would be even better.
[quote]Island Strength wrote:
I’m close to a raw 300 bench. Got 285 a few weeks ago and have been on a Hepburn-type program since. On Bench Day I started with 255 for 10 singles and am up to 270 for 10 singles. Every other bench day I do a MM-style workout with banded boards, 4-3-2 for 3RM. Three days later I do an Assist Day and rotate military presses and push presses as the main movement. Again, 10 singles. Upper-back and tricep movements round out the routine.
In the future I may break up the 10 singles by doing 5 singles, upper-back work, then finish with 5 more singles. I’m interested with trying some limited isometric presses. I want 300 the next time I max out. Three plates would be even better. [/quote]
I knew someone would ask that. I’ve competed in OL and 3-lift PL. I’m 53 and I choose not to squat or dead. The thread is about benching 300. My best snatch is 225. Do you snatch?
[quote]Island Strength wrote:
I knew someone would ask that. I’ve competed in OL and 3-lift PL. I’m 53 and I choose not to squat or dead. The thread is about benching 300. My best snatch is 225. Do you snatch?[/quote]
Didnt mean anything bye it man, and no I do not snatch.
BlackLabel,
You’re right - sorry for the tude…Yes, squats and deads are primary strength builders and may even contribute to benching strength.
One concept to put out here is the specificity of training. While 300 isn’t a HUGE bench it’s pretty darn good really. And we all have to basically lift it once before we rep it. All that to say, train on heavy singles! Practice how you play.
bump the old thread because I’m in. I got to 295 and then hurt my shoulder lifting my kid and his car seat into our truck and was down to 185. Now I’m back to 255 max, but I’m doing 5X5s with 195 this week. The goal is 300 on a 5X5 no later than June 24, 2009. I’ve planned for a 5lb/wk increase but the gains have gone up fairly quickly here at the start…
I just swtiched over from a bodybuilding style program to powerlifting. Now I’m really looking for my first meet.
I made the switch to benching around 6 weeks ago. Last week I set a new PR at 255 but I really think I can get 265, which I’m going to go for on my next max effort day.
I was very weak off the chest when I first started benching with a barbell, but I improved fairly quickly with a lot of pin presses starting on the chest. This is the first time I have participated on these boards and I’m looking forward to talking my way to 300 with a bunch of guys trying to do the same thing. 265 next week baby!
I want to hit 300 by the end of the year. I’m currently at 230, but I don’t seem to be making any progress on my 1RM. My reps at lower weights are increasing, and those calculators (I know they aren’t all that accurate) suggest I should be able to do 255. I’m stuck on my deadlift too - going nowhere past 275. I only seem to be making progress in the squat - as of Friday it was 320 (its heavier than my deadlift due to the fact I’ve only just started deadlifting - see stupid mistakes). Anyone got any suggestions to get things moving?
[quote]Lowpoint wrote:
I want to hit 300 by the end of the year. I’m currently at 230, but I don’t seem to be making any progress on my 1RM. My reps at lower weights are increasing, and those calculators (I know they aren’t all that accurate) suggest I should be able to do 255. I’m stuck on my deadlift too - going nowhere past 275. I only seem to be making progress in the squat - as of Friday it was 320 (its heavier than my deadlift due to the fact I’ve only just started deadlifting - see stupid mistakes). Anyone got any suggestions to get things moving?[/quote]
With numbers that low (no offense, mine are nothing to write home about) I’d do a simple linear progression program, i.e. 5x5, Big Boy Basics, something like that. Maybe try Waterbury’s 10x3, I got pretty good results, and a lot of people love it. Eat a lot, rest a lot, gains will come.
[quote]GDollars37 wrote:
With numbers that low (no offense, mine are nothing to write home about) I’d do a simple linear progression program, i.e. 5x5, Big Boy Basics, something like that. Maybe try Waterbury’s 10x3, I got pretty good results, and a lot of people love it. Eat a lot, rest a lot, gains will come.[/quote]
Yeah I know the numbers are pretty low - I was thinking of trying 5x5 when I come to the end of the program I’m following at the minute (one I made up myself).