Getting to 315

[MightyMouse9999]

I'm 5'7" weighing 189lbs. My ultimate goal is to bench 315. My flat bench routine looks like this: warmup 135-12x, 225-12x, then I get stuck with 275-3x. On cycle I do 295-3x. I'm really close but it seems like the only way I get close is on cycle. It's frustrating losing 20 or so lbs on bench while cruising 125mg a wk. Thoughts?

 

[Mr P]

Imo, u could max out 315 pounds, just warm up with dumbells a pair of 35 pounds,then bench 315, u r there just go light on the warmup,..

 

[MightyMouse9999]

bump

 

[GetToDaChoppa!]

Pinga nailed it. You're burning yourself out. You should easily be able to hit 315 once if you can do 295 x 3 times, even 275 x 3 off cycles seems doable.

 

[Mr P]

r'nt u on Hormone Replacement Therapy (HRT) with chip?

 

[MightyMouse9999]

Cruising ambro. Did run chips deca before.

 

[Greazy-Pickle]

i have to agree with these guys.. when i go heavy i usually warm up light.. then straightto heavy and work my way down.. your burning yourself out..

 

[punkguitarist]

You need to get on a better routine for you bench. You can't just do the same thing everyweek and expect it to go up.

Try Jim Wendler's 5/3/1 for your bench. This routine has worked well for A LOT of people.

TMUSCLE.com | How to Build Pure Strength

Or you could try more of a Westside method where you rotate out lifts every 1-3 weeks.

 

[llD3MONll]

id say just do 135 for a slow controlled warmup set...then go nuts on the 315 after.. u can get it at least once u just gotta get pumpppped

 

[JMB1]

If you just want to lift 315, you sound very
close. If you want to work with 315, it will
take longer.. sounds possible in the near future.
Good luck.

I'm 5'7" weighing 189lbs. My ultimate goal is to bench 315. My flat bench routine looks like this: warmup 135-12x, 225-12x, then I get stuck with 275-3x. On cycle I do 295-3x. I'm really close but it seems like the only way I get close is on cycle. It's frustrating losing 20 or so lbs on bench while cruising 125mg a wk. Thoughts?

 

[numba1scrapper]

I'm 5'7" weighing 189lbs. My ultimate goal is to bench 315. My flat bench routine looks like this: warmup 135-12x, 225-12x, then I get stuck with 275-3x. On cycle I do 295-3x. I'm really close but it seems like the only way I get close is on cycle. It's frustrating losing 20 or so lbs on bench while cruising 125mg a wk. Thoughts?

This method is for busting out a few extra reps NOT to increase your 1 rep max BUT try it, it sounds like it would work. After my light weight warm up I do a 1-2 rep EXTREMELY heavy weight bench press. After that I reduce the weight to whatever I will be doing 6-8 reps and the weight feels SOO much lighter to do. when you switch the heavy weight to the lighter weight your body is tricked into getting ready for lifting the heavy weight that you just did, that you are able to bust out a few extra reps.... You need a spotter to try this, but put like 375 on the bar and try to bench it.. You will fail. Reduce the weight right away to the 315 you want to do, your body will be ready for the 375 making 315 feel WAY easier to accomplish.

 

[Husseing Mccock]

You could always try benching on monday then hitting up some partial benchpress on thursday. Just take a flat bench over to the squat rack set the saftey bars about 6 inches below lockout then put 315 on the bar. Knock out sets of 5 reps over and over for about 10 sets. Do this for around a month. Try and lower the safety bars one position ever 2 weeks. You should easily hit 315 for one rep.

 

[DADAWG]

I'm 5'7" weighing 189lbs. My ultimate goal is to bench 315. My flat bench routine looks like this: warmup 135-12x, 225-12x, then I get stuck with 275-3x. On cycle I do 295-3x. I'm really close but it seems like the only way I get close is on cycle. It's frustrating losing 20 or so lbs on bench while cruising 125mg a wk. Thoughts?

work the weight up slow with rest between sets. 135 x 8 for 1-2 sets , 185 for 5 , 225 for 2 , 275 for 1 then try 315.
a max out is not the same as a workout routine. also dont maxx every week and switch your workout up to keep your body from getting used to your routine.

 

[MightyMouse9999]

Thanks Dadawg will try.

 

[numba1scrapper]

work the weight up slow with rest between sets. 135 x 8 for 1-2 sets , 185 for 5 , 225 for 2 , 275 for 1 then try 315.
a max out is not the same as a workout routine. also dont maxx every week and switch your workout up to keep your body from getting used to your routine.

DaDAWG, you don't think he'll be too tired to hit 315 after those 5 sets? Read my theory and tell me what you think, as a powerlifer I would be surprised if you've never heard of doing this. If im working with 225 6-8 reps 3 sets, I'll for 250-275 once or twice before each set then I'll go straight for the 225 and it will feel light as hell becuase the bodies prepared to lift another 250-275.

 

[DADAWG]

DaDAWG, you don't think he'll be too tired to hit 315 after those 5 sets? Read my theory and tell me what you think, as a powerlifer I would be surprised if you've never heard of doing this. If im working with 225 6-8 reps 3 sets, I'll for 250-275 once or twice before each set then I'll go straight for the 225 and it will feel light as hell becuase the bodies prepared to lift another 250-275.

i think to mant heavy reps hurt a maxx out effort. plenty of light reps to warm up and then drop the reps and move up to your maxx. its just my opinion and experiences.

ive never tried your method but i dont think it would be for me. i dont care if it feells heavy or not i want all my energy for the worksets and heavy siongles will sap my strength.


once again this is comparing a maxx effort day to work sets day. its apples to oranges.

 

[numba1scrapper]

i think to mant heavy reps hurt a maxx out effort. plenty of light reps to warm up and then drop the reps and move up to your maxx. its just my opinion and experiences.

ive never tried your method but i dont think it would be for me. i dont care if it feells heavy or not i want all my energy for the worksets and heavy siongles will sap my strength.


once again this is comparing a maxx effort day to work sets day. its apples to oranges.

This method actually makes you stronger though! Do me a FAVOR and try it next chest day, the difference is insane. Try 1 rep of an extremely heavy weight and then do whatever weight your doing your 6-8 reps with and watch you bust out those last 2 reps or even a few extra EASY.

 

[TheMilkMan]

Numba1scrapper... I want to politely disagree. Just because the weight "feels" lighter doesn't mean it is. Pre-exhaustion is not a great way to build strength.

Mighty, I think you will be pleasantly surprised with what DADAWG laid out. I generally warm up with 135/5 x 2, 185/5 x 2, 225/3 x 2, and 275/1 before I get into my working sets and this allows for me to be completely warmed up with maximal gas in the tank. Try it out.

Also, if you want to get stronger, you have to train more like a powerlifter. Keep that in mind as well.

 

[MightyMouse9999]

Thanks for the advice Milk. Did some barbell shoulder presses today since I mostly stick with dumbells. Felt awkward but was able to get 185x5 for 2 sets. I may have to incorporate this more into my routine. I thought I would able to get lift more since I can get 90lbs dumbells for 5 reps.