My current max bench is 235, and I would like to try and achieve the mark of 315.
I was wondering how long this would likely take, working on bench 4x a week with a routine somewhat like this…
10 @ 75% of max 1 set
5 @ 85-90% of max 5 sets
2-3 @ 95% of max 1 set
I will be working on specific muscle groups related to bench as well, and going over my daily calorie needs…using suppliments such as creatine and/or protein keeping in mind my body weight is only around 150 right now…so it might be a bit harder to increase early as I will have not seen any major mass gains as of yet.
Also I am a growing teenager so that might help out…
If you have any suggestions, questions or comments please let me know…I am by no means an expert, which is why I am reffering to a site where people know their s*** lol
If you’re built for benching, and have a goal to hit 315 at that bodyweight, I wouldn’t assume you can’t do it.
If you also have goals of gaining more size, then it would be a good idea to try gaining size while going for your strength goal, it will come quicker.
Pin presses work great. Set the pins at your sticking point, and press the weight from there, dropping the weight quickly back down on the pins if you’re using weights above your regular bench max.
Also adding in very heavy pin presses at around 3" from your lockout. That will get you used to heavier weights, and the next time you bench it will feel lighter, and it will be less intimidating.
Adjusting your form can also help a whole lot. Traditional bodybuilding bench press form is different than powerlifting form. Tucking your elbows in, and bringing the weight down lower (to or near the lower part of your sternum), and also bringing the bar in a straight path down and up.
Keeping your feet planted firmly, and keeping a nice tight arch in your back (doesn’t have to be a super huge arch) will help you use your leg drive and lats to get more weight lifted.
You can also squeeze the bar as tight as possible, and think about ripping the bar apart (outward) with your triceps.
[quote]Pain-II-Gain wrote:
malonetd wrote:
Do you only bench? Or do you work the rest of your body, too?
I try to stay well rounded, but I want to increase my bench most right now lol
Deadlift: 325
Bench: 235
Squat: 315 [/quote]
If these are your max lifts, they are very respectable at your weight and age. I have a friend who benched 315 @ 148# in competition. He was about 10 years older than you, never did squats or dl and used a bench shirt. In your profile, you list your BF @ 3.4% and if it’s really this low, you need to eat! If I were you, I’d keep my training balanced and not focus on just the bench. Gain some weight and watch ALL your lifts improve as well as your physique.
[quote]Pain-II-Gain wrote:
malonetd wrote:
Do you only bench? Or do you work the rest of your body, too?
I try to stay well rounded, but I want to increase my bench most right now lol
Deadlift: 325
Bench: 235
Squat: 315 [/quote]
SWR gave you some good advice. It’s ok to focus on one lift for a while, just don’t completely neglect the rest of your body. Although, I still wouldn’t bench four times a week. Being in high school, you could probably get away with it, but why risk it. Twice a week is enough to make some gains. You could even go three times with no problems as long as you used variety in your set/rep schemes and bench press exercise selection.
[quote]Pain-II-Gain wrote:
Hey, I was wondering if anyone could help me out.
My current max bench is 235, and I would like to try and achieve the mark of 315.
I was wondering how long this would likely take, working on bench 4x a week with a routine somewhat like this…
10 @ 75% of max 1 set
5 @ 85-90% of max 5 sets
2-3 @ 95% of max 1 set
I will be working on specific muscle groups related to bench as well, and going over my daily calorie needs…using suppliments such as creatine and/or protein keeping in mind my body weight is only around 150 right now…so it might be a bit harder to increase early as I will have not seen any major mass gains as of yet.
Also I am a growing teenager so that might help out…
If you have any suggestions, questions or comments please let me know…I am by no means an expert, which is why I am reffering to a site where people know their s*** lol[/quote]
1240 had some good points.
I’d look into the Westside template if I were you. You probably want to start focusing on your speed as well as your strength. Ultimately, that’s what power is.
