i know its not a big deal…well to some it isnt but i just hit a new high of 305lbs on the bench press. my goal is 315 for the year but it doesnt look like thats going to happen. i weigh 195lbs right now. ive been doin a program my uncle gave me. Monday 4x4 on flat, incline and decline bench. Thursday 3x10 DB incline,flat and decline. along with some heavy back work as well. kinda like Dave Tates 5x5 …but different.
My point is im happy with 305 but i want 315 and i got like a month and a half here to get 10 more pounds. any advice or tips would be great
My workout
Monday(Heavy chest)
4x4 255 flat bench
225 incline
225 decline
biceps and abs
Tuesday(legs)
3x6/6/6 135 back squat
front squat
wide stance squat
3x6/6/6 135 dead lift
roman dead lift
wide stance(sumo) dead lift
triceps and delts
Wednesday(off)
Thursday(DB chest)
3x10 70 incline bench
80 flat bench
weighted dips(10-15)
cable fly drop sets
biceps and abs
Friday(back)
1 wide grip (10 sec rest between them)
2 med grip
3 Med grip chin up
4 Narrow grip chin up
(3min break 2 sets total)
Rack pull 3x8 315lbs
face pull 3x10 80lbs(cable)
single arm pulldown 3x10 100lbs(varies)
barbell bent over rows 3x10 135lbs
If your goal is just to hit the 315 bench I would cut out incline and decline on your chest day and do a few more sets on flat bench. Stick with your 4x4 and add in 2 or 3 sets of double’s.
I always feel like when I load a BB with say 130(25s,10s,5s,1/2s), it feels heavier than if I just put two plates on since the weight is moved farther from the center of the bar. Bet you could do 315.
When I started bodybuilding 20 years ago I could hardly bench 90 pounds. And to give you bit motivation: my way frmo there to 300 was much, much harder than from 300 to 400!
Last week I hit 415, which isn’t a huge load, but where the serious weights begin, at least.
You read about Wendlers 5/3/1 progam? Run a search for it here on T-Nation.
Last week I did the following:
264 x 3
286 x 3
308 x 3
330 x 3
352 x 3
374 x 3
396 x 3
407 x 3
415 x 1 no more fuel, but new PB
then some “growth work”, which means 4 sets of 5 with around 350.
Bump up the intensity on the workouts and you should have no problem hitting 315 by January 1st. The 1st time I did 3 plates was an awesome feeling. Not getting that lift by Jan 1 should not be an option.
[quote]R1boogeyman wrote:
Tuesday(legs)
3x6/6/6 135 back squat
front squat
wide stance squat
3x6/6/6 135 dead lift
roman dead lift
wide stance(sumo) dead lift
triceps and delts
[/quote]
Benching 300 Lbs is also my objective for the end of the year. I’m going to buy one of those ‘300Lbs club’ T-Shirt and pin it on the wall of my training room.
[quote]3hitter wrote:
What kind of work do you do for your delts and tri’s? Both are important in getting big numbers.[/quote]
sets reps tempo rest
A1) Seated dumbbell shoulder press 4 8 301 None
A2) Seated dumbbell shrug 4 4-6 221 60 seconds
B1) Standing side dumbbell raises 4 8-10 301 None
B2)Behind the back Smith machine shrugs 4 4-6 221 60 seconds
C1) Side lying side raises 3 12-15 211 None
C2) Close-grip barbell shrugs 3 12-15 311 60 seconds
For tri’s i do
4x10 cable pulldown
3x10 skull crushers
3x10 kick backs
[quote]JLu wrote:
R1boogeyman wrote:
Tuesday(legs)
3x6/6/6 135 back squat
front squat
wide stance squat
3x6/6/6 135 dead lift
roman dead lift
wide stance(sumo) dead lift
triceps and delts
lolwut?[/quote]
yeah it can be confusing. its basically 3 sets of 18, for squat and 3 sets of 18 for deadlift. there are no breaks between the variations.
When I started bodybuilding 20 years ago I could hardly bench 90 pounds. And to give you bit motivation: my way frmo there to 300 was much, much harder than from 300 to 400!
Last week I hit 415, which isn’t a huge load, but where the serious weights begin, at least.
You read about Wendlers 5/3/1 progam? Run a search for it here on T-Nation.
Last week I did the following:
264 x 3
286 x 3
308 x 3
330 x 3
352 x 3
374 x 3
396 x 3
407 x 3
415 x 1 no more fuel, but new PB
then some “growth work”, which means 4 sets of 5 with around 350.
[/quote]
is that what you did covering the whole week or in one day?
When I started bodybuilding 20 years ago I could hardly bench 90 pounds. And to give you bit motivation: my way frmo there to 300 was much, much harder than from 300 to 400!
Last week I hit 415, which isn’t a huge load, but where the serious weights begin, at least.
You read about Wendlers 5/3/1 progam? Run a search for it here on T-Nation.
Last week I did the following:
264 x 3
286 x 3
308 x 3
330 x 3
352 x 3
374 x 3
396 x 3
407 x 3
415 x 1 no more fuel, but new PB
then some “growth work”, which means 4 sets of 5 with around 350.
is that what you did covering the whole week or in one day?[/quote]
That definetly looks like one day, the warmups seem excessive though, he could probably hit 440 or so if he didn’t drain himself with all the triples. Waylanders advice seems spot on for you. And get those deadlift and squat numbers up if your only using 135 unless you have some injury.
[quote]waylanderxx wrote:
If your goal is just to hit the 315 bench I would cut out incline and decline on your chest day and do a few more sets on flat bench. Stick with your 4x4 and add in 2 or 3 sets of double’s.[/quote]
When I started bodybuilding 20 years ago I could hardly bench 90 pounds. And to give you bit motivation: my way frmo there to 300 was much, much harder than from 300 to 400!
Last week I hit 415, which isn’t a huge load, but where the serious weights begin, at least.
You read about Wendlers 5/3/1 progam? Run a search for it here on T-Nation.
Last week I did the following:
264 x 3
286 x 3
308 x 3
330 x 3
352 x 3
374 x 3
396 x 3
407 x 3
415 x 1 no more fuel, but new PB
then some “growth work”, which means 4 sets of 5 with around 350.
is that what you did covering the whole week or in one day?
That definetly looks like one day, the warmups seem excessive though, he could probably hit 440 or so if he didn’t drain himself with all the triples. Waylanders advice seems spot on for you. And get those deadlift and squat numbers up if your only using 135 unless you have some injury. [/quote]
My guess is one day, looks similar to some of the examples CT put out on ramping.
EDIT[quote]R1boogeyman wrote:
alright then ill start Wendler’s 5/3/1 on monday. Thanks for all the advice and positive support! If… or when i hit 315 this year ill post it![/quote]