So I basically just want to set a goal of being able to rep 225 on flat bb bench for x15-20. Its just something I want to do and im not going to be revolving my whole workout routine every week around it I just want to work my way up to this goal for chest days, right now I can do 225x6-8 what would be the best way of trying to get my reps all the way up to 15-20?
I recently got 15 reps for 225 on the bench.
Are you cycling reps and sets every week?
aka week 1 = 4x4 week 2 3x6 week 3 3x10 etc?
Unless this is your main goal right now I would just advise you to increase your bench and other lifts in general. As you get stronger and your lifts get bigger you will naturally be able to do more bench reps.
I will test my max bench in a couple months but right now I would estimate it to be around 370lbs. I think the last time I tested my 225lbs bench reps was after I last tested my bench max. I think I got 21 reps.
So just keep getting stronger on your conventional rep ranges and your 225 reps will naturally increase.
[quote]trevor16 wrote:
Unless this is your main goal right now I would just advise you to increase your bench and other lifts in general. As you get stronger and your lifts get bigger you will naturally be able to do more bench reps.
I will test my max bench in a couple months but right now I would estimate it to be around 370lbs. I think the last time I tested my 225lbs bench reps was after I last tested my bench max. I think I got 21 reps.
So just keep getting stronger on your conventional rep ranges and your 225 reps will naturally increase.
[/quote]
x2
Also test out what weight you can currently rep for 15+. Knowing what you can lift for 6-8 reps does not translate well into a 15+ rep goal. For example a few years ago when I was doing 265 for about 5 reps, I dropped the weight to 225 and planned on doing a fairly easy 3 sets of 10. Not even close, I did 8, 4 and 3 reps. That was back when I was not switching the rep ranges as often.
265 x 6-8 reps = 225 x 15-20 exactly where I am at now. Get your bench at 265 for 6-8 and should have no problem getting 225 for 15-20. There is no magic solution, just get stronger.
Very simply, work max strength with 1-5 reps sometimes, work 225 for max reps sometimes, and build up the weight you can do on 12-15 reps.
Get your back stronger.