Bench

Toro · 04-May-07, 11:12 AM

The charts are not helping with my bench, I can do 230 10x so according to the charts i should be able to do 300 but i tried to 295 and only got it like a inch. I wasnt too impressd with myself. I really want to throw on 3 45's so its 315. So what can i do to raise my bench max up fast?

Blaze · 04-May-07, 11:20 AM

What are you stats, age, years of training, etc?
And what is your training routine and diet like?

Toro · 04-May-07, 11:40 AM

Age: 18
Weight: 165
Sex: Male
BF: about 11%
Bench: 230 10x
Squat: 300 1x

I used to workout everyday my freshmen and part of my sophmore year. The only thing was that i got a job, had to make money pay for bills, join sports, working out unfortunitly lowered on my list of priorities on my day to day basis. Jr year i only worked out at a friends house every once and a while. Now im a member of a gym and make a effort to get in 4 or 5 days. Upper body monday, wensday, friday. Lower body Tues, Thursday. I realize my sqaut should be no where near my bench. But recently only about 8 months ago i had to have surgery for a hernia. It set me back, and right im trying to get into the army and trying to avoid another possiable hernia before i ship out. So basically im focusing on my upper body strength and focusing on cardiovascular endurance for runing as much as possiable.

My diet is pretty rough, i try to do the best i can by multiple(more than 3 or 4) small meals a day. I try to eat the best i can but money talks and with the price of gas going up i often catch myself eating food thats unhealthy and really has no benifits besides to fill up my stomach.

F_Mac · 04-May-07, 12:38 PM

The only way to move your bench up "fast" would be if you had some form corrections that shortened your ROM and improved leverages & bar path.

Otherwise, "fast" strength is relative. You're pretty young and that is a decent press for your age/bodyweight so by simply eating a ton and training you should still be able to make decent progress.

Post up a video of you benching and we can help you with any form issues.

**Firehawk** · 04-May-07, 05:17 PM

A Friend of mine, his dad always did sets of 10 on bench and worked up to 3 sets of 10 with 300 lbs. He couldn't bench more than 350 for a single. My friend however, used lower rep ranges and could do 300 for 3 x 6 but could bench 365.

I think you'd hvae to use the lower rep ranges a little bit more to get that bench max up there. Your body feeling 200lbs on bench is WAY different than it feeling 300lbs.

**Gooseneck** · 04-May-07, 09:16 PM

Forget what the "charts" say that you should be doing, do what you need to do for YOU. There are so many variables as to what works for different people and charts are generally very vague.

Khaine · 07-May-07, 03:32 PM

Quote:

Originally Posted by Firehawk

A Friend of mine, his dad always did sets of 10 on bench and worked up to 3 sets of 10 with 300 lbs. He couldn't bench more than 350 for a single. My friend however, used lower rep ranges and could do 300 for 3 x 6 but could bench 365.

I think you'd hvae to use the lower rep ranges a little bit more to get that bench max up there. Your body feeling 200lbs on bench is WAY different than it feeling 300lbs.

Bingo, obviously... If you want to lift heavy weight, practice lifting heavy weight...

Maxgain · 07-May-07, 03:51 PM

Quote:

Originally Posted by Toro

The charts are not helping with my bench, I can do 230 10x so according to the charts i should be able to do 300 but i tried to 295 and only got it like a inch. I wasnt too impressd with myself. I really want to throw on 3 45's so its 315. So what can i do to raise my bench max up fast?

You need to work to it. You have the strength you just are not conditioned for 1rm lifts. Do the 8 rep max then the 6 rep the the 4 rep the 2 reps then the one rep on different weeks and you wshould get it.

**LiftGirl** · 07-May-07, 06:09 PM

Are you continuing to make progress or have you platued? If you're still making progress, then I think you'll just have to be patient.

Toro · 09-May-07, 10:11 AM

Quote:

Originally Posted by LiftGirl

Are you continuing to make progress or have you platued? If you're still making progress, then I think you'll just have to be patient.

Ya im still slowly making progress, yestarday i was able to bench 235 8.5x, if i can make a video for ya F-mac I will so you can see my form. I wasnt taking whey or creatine, so i decided to go back on it, for faster recovery. Thanks everyone for helping out.