300 Pound Raw Bench Thread

Training Powerlifting
141

Here’s my signature from the thread at Lee Haywards workout web site. it shows the dates gains:

Pre Blast your Bench Max: 205 11/01/07
After Blast Your Bench Max: 235 12/4/07

Pre Blast Your Bench Max:250 03/21/08
After Blast Your Bench Max: 305 04/14/08 PRAISE THE LORD!

Pre Blast Your Squat Max: 305
After Blast Your Squat Max: 385!

The first time I did the program I didn’t have a spotter so I didn’t give as much to it. Between Dec and March I focused on more body overall vs benching. So as such I only saw gains of 15lbs from Dec to March. By the last week of BYB I was repping my 250 Max for the workouts in the program. The program is tuff… i mean tuff. Your going to be sore and you’ll really have to follow the program to a T. But if you do, you’ll see good gains.

Last night I really didn’t even think about 305 until after I had done the 265, 275, and 285 so easy. I only took 1 min to rest between each of those attempts then went big. I was just thankful to God that I could do that in such a short time.

142

[quote]Dave284 wrote:
After 3 months of no benching I hit 275 at 170 today. Just missed 282.5 but I ll have it next weak easily. 300 in 3 weeks?[/quote]

what were you doing instead of benching? i do that too . . a month here and there that i do NO benching but do weighted dips, dips with heavy bands and weighted (lockout work) heavy tricep work and before i start benching properly ill start heavy holds and iso’s with partial reps from the pins and incrementally lowering the pins but keep the weight the same until the pins are no more and presto bench goes up! good stuff 300 = no problem to you if your makin that sort of progress keep up the good work

143

[quote]Oldfart wrote:
Here’s my signature from the thread at Lee Haywards workout web site. it shows the dates gains:

Pre Blast your Bench Max: 205 11/01/07
After Blast Your Bench Max: 235 12/4/07

Pre Blast Your Bench Max:250 03/21/08
After Blast Your Bench Max: 305 04/14/08 PRAISE THE LORD!

Pre Blast Your Squat Max: 305
After Blast Your Squat Max: 385!

The first time I did the program I didn’t have a spotter so I didn’t give as much to it. Between Dec and March I focused on more body overall vs benching. So as such I only saw gains of 15lbs from Dec to March. By the last week of BYB I was repping my 250 Max for the workouts in the program. The program is tuff… i mean tuff. Your going to be sore and you’ll really have to follow the program to a T. But if you do, you’ll see good gains.

Last night I really didn’t even think about 305 until after I had done the 265, 275, and 285 so easy. I only took 1 min to rest between each of those attempts then went big. I was just thankful to God that I could do that in such a short time. [/quote]

i love them strong days in the gym :slight_smile:

144

Glad I saw this thread.

I’ve just turned 17, and weigh about 12.6 stone- which is 176lbs.

And recently benched 125kg, which is 275.5lbs.

So now I’m aiming for what used to seem the big 300lbs.But last week I wrecked my shoulder doing incline DB presses, when the weight was going near lockout, my shoulder just give in- no more of them for me.

So hopefully I’ll be back, and training towards the targer next week.

Since learning about proper training, I have followed WS4SB.

145

Erm ive been doing chin ups actually! Not really done much pressing recently just because id been benching or a long time previous to that and it was just getting a bit stale. Id be confident of hitting 285 next week without much problem. After that Im thinking of doing 2-3 weeks of pin pressing then go for the 300.

146

fair enuf with the chins but try close grip bench bent over rows and dips and supinated chins and overhead pressing for a few weeks. then start your pin work and partials etc.

works wonders.

147

I started back up in october 07 and on monday (my cheat day) and I was up to 270 for 4 reps @ 242lbs and 5’10’ at 38yrs. and 2 bad elbows (this shit sucks). I’m trying to shoot for 315 by next month hopefully. :wink:

148

[quote]bryan.kav wrote:
fair enuf with the chins but try close grip bench bent over rows and dips and supinated chins and overhead pressing for a few weeks. then start your pin work and partials etc.

works wonders. [/quote]

How do chin-ups, and close grips rows help improve your bench press?

149

[quote]joeljasonh wrote:
I started back up in october 07 and on monday (my cheat day) and I was up to 270 for 4 reps @ 242lbs and 5’10’ at 38yrs. and 2 bad elbows (this shit sucks). I’m trying to shoot for 315 by next month hopefully. ;)[/quote]

That’s something to be proud of after such a short amount of time, surely you’ve trained in the past, before october 07?

150

[quote]rowe wrote:
bryan.kav wrote:
fair enuf with the chins but try close grip bench bent over rows and dips and supinated chins and overhead pressing for a few weeks. then start your pin work and partials etc.

works wonders.

How do chin-ups, and close grips rows help improve your bench press?[/quote]

He said close grip bench and bent over rows. Upper back strength is a big part of benching since it provides the base that you push from. Keeping a tight upper back makes a big difference.

151

Alright, it’s just that there was no space between the words, so I couldn’t tell.

152

This is a great thread…i remember when i first start putting up 225lbs, i thought i was the worlds strongest man haha. When i first put up 315 it was probably one of the most fired up things i have ever done haha.

I currently play OL at University. My current Max on bench is 410lbs, 315lbs15reps and 225lbs30 reps.

I am actually testing my Max Bench today i am hoping to go for 425lbs. I got a new PB on power cleans which is 305 for 1 and my max squat i will be testing at 550lbs. Keep in mind that i dont take any supplements except for Protein and Fish oil.

I found this workout pretty good for increase my overall strength. obviously its a football program and not made for bodybuilders.

ME upper body (monday)
2 Board Press 6 sets @ 6,5,4,2,2,2,2
Pull/chin Ups 4 sets @ my body weight for as many as i can do
Weighted Dips 4 sets * 5 reps
T-bar rows 4 sets *10-12

ME Lower Body
Squats 8 sets * 6,5,4,3,3,2,2,1
Overhead Reverse Lunges 4 sets * 10 reps
Heavy single Leg Curls 4sets * 6 reps

Thursday
Speed Bench 8sets3 @ 55% of my Max
DB rows 4 sets 10-12
Lockout Bench 5 sets * 2-4 reps.
rotator cuff exercises

Friday
Power Cleans 6 sets * 5,4,3,2,2,1 reps
Jump Squats 8 sets * 3 @ 40% of max
Bench Hops and depth Jumps (plyometrics) 4 sets * 5 reps

For Board Press and Lockout bench it decreses your range of motion so you should actually do more than your current max.

Thats my 2 cents…good luck to all…all the best

153

[quote]Obbie56 wrote:
This is a great thread…i remember when i first start putting up 225lbs, i thought i was the worlds strongest man haha. When i first put up 315 it was probably one of the most fired up things i have ever done haha.

I currently play OL at University. My current Max on bench is 410lbs, 315lbs15reps and 225lbs30 reps.

I am actually testing my Max Bench today i am hoping to go for 425lbs. I got a new PB on power cleans which is 305 for 1 and my max squat i will be testing at 550lbs. Keep in mind that i dont take any supplements except for Protein and Fish oil.

I found this workout pretty good for increase my overall strength. obviously its a football program and not made for bodybuilders.

ME upper body (monday)
2 Board Press 6 sets @ 6,5,4,2,2,2,2
Pull/chin Ups 4 sets @ my body weight for as many as i can do
Weighted Dips 4 sets * 5 reps
T-bar rows 4 sets *10-12

ME Lower Body
Squats 8 sets * 6,5,4,3,3,2,2,1
Overhead Reverse Lunges 4 sets * 10 reps
Heavy single Leg Curls 4sets * 6 reps

Thursday
Speed Bench 8sets3 @ 55% of my Max
DB rows 4 sets 10-12
Lockout Bench 5 sets * 2-4 reps.
rotator cuff exercises

Friday
Power Cleans 6 sets * 5,4,3,2,2,1 reps
Jump Squats 8 sets * 3 @ 40% of max
Bench Hops and depth Jumps (plyometrics) 4 sets * 5 reps

For Board Press and Lockout bench it decreses your range of motion so you should actually do more than your current max.

Thats my 2 cents…good luck to all…all the best[/quote]

Good numbers, keep working at it.

What University do you go?

Also, when you do bench press, and squats- for 6-8 sets, how hard are the first few sets?

As you don’t want to be struggling from the start do you, when you are doing a hard 2 reps or 1 rep at the end of it.

154

[quote]waylanderxx wrote:
yes!!! no bench shirt! that a boy old dax ;). Thats a rly good lift for someone your age. Most lifters I know your age can’t even bench press b/c of shoulder inuries haha so gj[/quote]

Only trouble is he weighs 208lb!

155

I attend St. Francis Xavier University. Its located in a small town in Nova Scotia, Canada called Antigonish.

and for bench and squats the first sets are almost a “glorified” warmup its not till my last 2-3 sets where i exert myself more.

so basically my sets will be as followed
6 @ 185, 5 @ 225, 4 @ 315, 2 @ 365, 2 @ 385, 2 @ 405, 2 @ 425 and most days ill try 435 for 1

For Squats its basically the same thing
6 @ 135, 5 @ 225, 4 @ 315, 3 @ 365, 3 @ 415, 2 @ 465, 2 @ 505 and yesterday i did 1 rep at 530

i also do a dynamic warmup for my squat and clean days. For example ill take a barbell (no weight added) and do overhead squats, reverse lunges etc its way better than just riding a bike for 10 mins which i dont really consider a proper warm up for squating.

thanks for the positive feedback “rowe”.

T-minus 3 hours till My max bench haha I am trying to study for exams, but obviously by me being on this website i am not accomplishing much haha.

156

[quote]Boffin wrote:
waylanderxx wrote:
yes!!! no bench shirt! that a boy old dax ;). Thats a rly good lift for someone your age. Most lifters I know your age can’t even bench press b/c of shoulder inuries haha so gj

Only trouble is he weighs 208lb![/quote]

WRONG!
Its 280lb :frowning:

157

It’s a mental plateau definitley. I remember I could bench 295X3 but couldn’t bench 300. I am currently at 370 and weigh between 235-245 (depending on carb/sodium intake). About a year ago, I could do 415 at the same weight. I’ve never followed a program. Ever. I just lift. My workouts vary every single time I go into the gym.

158

[quote]Obbie56 wrote:
I attend St. Francis Xavier University. Its located in a small town in Nova Scotia, Canada called Antigonish.

and for bench and squats the first sets are almost a “glorified” warmup its not till my last 2-3 sets where i exert myself more.

so basically my sets will be as followed
6 @ 185, 5 @ 225, 4 @ 315, 2 @ 365, 2 @ 385, 2 @ 405, 2 @ 425 and most days ill try 435 for 1

For Squats its basically the same thing
6 @ 135, 5 @ 225, 4 @ 315, 3 @ 365, 3 @ 415, 2 @ 465, 2 @ 505 and yesterday i did 1 rep at 530

i also do a dynamic warmup for my squat and clean days. For example ill take a barbell (no weight added) and do overhead squats, reverse lunges etc its way better than just riding a bike for 10 mins which i dont really consider a proper warm up for squating.

thanks for the positive feedback “rowe”.

T-minus 3 hours till My max bench haha I am trying to study for exams, but obviously by me being on this website i am not accomplishing much haha.

[/quote]

Thanks for going over that.
No problem with the feedback, you deserve praise with numbers like that ,haha.

Well if I give the programme ago, it will be a couple of weeks, this shoulder just keeps clicking and clicking!
So because I can’t do too much at the moment, I did a set of 20 reps squats- still catching my breath now lol.

159

monday during PR testing i accomplished my goal of getting on the eagles perch at my school( high school weight room thing) 435 squat 225 power clean and 310 bench press. I reached the bench press which was the only thing i needed lift because the other lift i did last year. Good luck to the rest. Hope your goals will be completed.

160

Does anyone know any exercises that will help to tighten up the shoulder socket, that seems to be my limiting factor in the bench press right now. In one month i went from a max of 225x4 with a max of 265 to 255x4, but only went up 275, but my shoulders have been killing me.

I have dislocated my right shoulder 14 times and my left shoulder 7, mostly 2 years ago in wrestling but a couple times last year also. I just need some more workouts to tighten up my shoulders.

Is there anything other than facepulls, chinups, and rows?