Help Getting to 315 Bench
- Thread starter Mulligan
- Start date
pretty ricky
family man
stop drinking everyday!eat big!train consistently!
AngryMuscles
New member
whoa...stop drinking them poison bro!!
go with pauseworks/board/rack lockout workouts, bro!
go with pauseworks/board/rack lockout workouts, bro!
joshbeam1
New member
are u serious???!! U a smoker too??Mulligan said:I have been working out for about 2.5 years. I need to get my bench up to 315 x 5 in the next 6 months. What would be the most effective techniques to do this?
My diet is not in check.
I drink Alcohol everyday.
Current Stats 245 x 5 today Bench
Thanks
Mulli
Whats your current bench??
1st get your diet in check. 2nd cut down drastically on the booze it will only slow u down on your gains. 3rd start doing heavy compound movements(deadlifts, squat, bench) 4th don't overtrain
athiktos
7 wks off (broken elbow!)
Training wise...
What i hear works (ive never done it myself) is to find your max weight that you can get 3 sets of 8 reps on...
For instance if you can get 250lbs at 3x8 you would add more weight (say 260) or until you cant do 3x8. everytime you are able to get more weight at 3x8 you then raise the weight some more and continue the process. Ive had friends who will put pounds to their bench quicker doing this technique. So you COULD give that a shot.
Crap...i hope i explained that well enough for you to understand.
What i hear works (ive never done it myself) is to find your max weight that you can get 3 sets of 8 reps on...
For instance if you can get 250lbs at 3x8 you would add more weight (say 260) or until you cant do 3x8. everytime you are able to get more weight at 3x8 you then raise the weight some more and continue the process. Ive had friends who will put pounds to their bench quicker doing this technique. So you COULD give that a shot.
Crap...i hope i explained that well enough for you to understand.
ManOfMuscle
Death Dealer
Why do you NEED to do it in 6 months?
roccodart440
New member
Check out the techniques listed and discussed in my workout journal. I trained for much of that journal to get a good raw bench.
B
B.Reel
Guest
Mulligan said:
Keep'n it reel
inked1
huh?
I would drop the reps and start pushing some heavier weight
something like
bench 3x3
incline 2x 8-12
then some heavy tri work
close grip bench, reverse grip bench etc
70 pounds is a lot to put on your bench in 6 months, but its not impossible
if you cut back on the booze and fix your diet you will have a much better chance of achieving your goal
something like
bench 3x3
incline 2x 8-12
then some heavy tri work
close grip bench, reverse grip bench etc
70 pounds is a lot to put on your bench in 6 months, but its not impossible
if you cut back on the booze and fix your diet you will have a much better chance of achieving your goal
Theonlyoperator
New member
Cheers to drinkin everyday bro!!!!
Mulligan
CHOW CHOW PUSSY
joshbeam1 said:
I am serious. I do not smoke. Im getting the diet in check currently. Im going to taper off the booze to zero. I have been doing Heavy compound movements.
I think the booze is the main thing that has slowed down my gains. That has been my main prob i believe.
tman55
New member
Mulligan said:
mulligan
if you can drop or at the very least reduce the beer it will help your situation. you have shown the dedication in the gym. that piece is in place. you hit it hard and often enough.
the diet has even been ok for bulking. now cutting is a different story. beer does not help the cutting either. i suggest you keep working on your cutting diet and on reducing on the beer. the beer does not help anything, not one part of your life benefits from it.
so get the diet in order and work on the habit and you will see the results you are looking for.
truck
Well-Informed
first of can you do 315 for one. When i was going for the same goal I would do my regular work on bench then slap on 315 and see how many times I could do it. Then on other days I'd to a light work out or just a easy warm up then see how many sets and reps I could do at 315, eventually I got to 5x5 with 315. I can't do this weight and sets any more but it worked for be then, now my goals have changed and I've dropped some good bf which kills my heavy work. But now I'm doing sets where I litterally drop the weight on myslef and have to catch it and explode it up repeatedly as fast as possible, suppose to bring some narrly results so I'm giving it a try.
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