How much can you bench press?

[Pako]

Any kind of mixing up helps.... Heck, squats will help your whole body grow. Not knowing how much he's willing to workout, I would stay light on Monday and Wednesday but pound chest on Friday! Making Friday, basically Chest day. With that in mind, all the supporting muscles that help bench Triceps, shoulders, ect I would try to hit early in the week so your rested from Fridays big chest day.

 

[Deusle]

what type of shoulder evcersizes will improve my bench?
does doing my back help at all?

yesterday i did 270 again then after that i did 220 5x5 with no help from spotter

i think im going to start that bench program on monday.
that would be great to reach 300 by the end of this school year (june 10th)
i would be tied with the highest bench in the junoir class
but the other guy that does 300 is a good 250 pounds i bet, big stocky guy. he squats 500 too

and Bram thanks for the compliment

Pako whats your opinion about creatine?
alot of my friends say its cheating and its like taking roidz
Do you take anything?

 

[Div is back]

what type of shoulder evcersizes will improve my bench?
does doing my back help at all?

yesterday i did 270 again then after that i did 220 5x5 with no help from spotter

i think im going to start that bench program on monday.
that would be great to reach 300 by the end of this school year (june 10th)
i would be tied with the highest bench in the junoir class
but the other guy that does 300 is a good 250 pounds i bet, big stocky guy. he squats 500 too

and Bram thanks for the compliment

Pako whats your opinion about creatine?
alot of my friends say its cheating and its like taking roidz
Do you take anything?

Your friends really have no knowledge about training. Creatine, in no way shape or form, will stimulate your testosterone. It will help the release of energy in your muscles, thus allowing you to push more heavy weights, for a longer period of time, depending on the type of creatine used, water retention can be severe.

I personally use it in the off season, otherwise it messes up the asthetics of the body.

 

[Pako]

Your friends really have no knowledge about training. Creatine, in no way shape or form, will stimulate your testosterone. It will help the release of energy in your muscles, thus allowing you to push more heavy weights, for a longer period of time, depending on the type of creatine used, water retention can be severe.

I personally use it in the off season, otherwise it messes up the asthetics of the body.

Yep. 👍

 

[Bram Turismo]

Agreed with Div right there 👍

My parents also think is just a bunch of crap, but they haven't been reading into supplements. Just tell your friends to study those things properly before they start to complain


I'm not on any supplements right now, but I'm not planning on holding it like that, once my gains are going more and more slowly without supps, I'll be starting to look into them.


Aaaanyway, nice job on that 5X5 220 man, keep it up

 

[Pako]

Ok, new personal flat-bench record for me:

135x20
185x15
275x8
365x6 (first two reps without a spot, took the negs on all reps)
315x6 (first 3 or 4 reps without a spot)
275x8 (first 5 without spot, died at 6 with a heavy spot on 7 and 8)



Pretty stoked. Hopefully I'll hit my 405lb mark in the next couple months.

 

[Bram Turismo]

Ssshhhhweet! 👍

 

[Deusle]

dang man thats so insane!
sooo heavy!

my uncle did 400 when he was 20
it took him 14 months to go from 395 to 400
i dont understand that

then he tore his right pec from his shoulder while doin flys
he was flyin 90lb dumbells and bringin em all the way down to the floor
thats way to much stretch for me, no wonder he tore it
but he 365 a while back even with his non-repaired right pec
he said it was his shoulder andtricep and back that got that side up

but damn ive been sick since last sunday i had a 103 degree fever
and this whole past week ive felt like complete [removed by mod]

but im gonna go work out now.
Pako ill try the plan you gave me
hopefully i still got some strength left from not lifting for a week haha

ill repost in a bit lettin you know how it goes

 

[Deusle]

just did the monday routine for the 270 max
then i did some alternate db curls
then db should press and db lateral raises
then db kickbacks

feels good to workout again

 

[Bram Turismo]

I'll agree on the kicbacks, I only used a few pounds, but the twisting movement twowards the squeeze gave a huge pump.

My favourit exercise though are flyes, I simply love 'em!

Nice work on the 270 👍 1-rep max?


I've never tested my max, but I currently train with 72,5 lbs for 3 sets (12,10 and 8 reps)

 

[Pako]

just did the monday routine for the 270 max
then i did some alternate db curls
then db should press and db lateral raises
then db kickbacks

feels good to workout again

Keep us posted on how the Wednesday and Friday workout went.

Incline Bench on Monday went pretty good, got 315x2 without a spot, then assisted for 4 more reps. Did that a couple sets. Then went to flat dumb press for 100x12 for three sets that went really strong.

 

[soccerkid92]

Weight: 145
Age: 15
bench:190
Squat: 240
Deadlift: 290

No bouncing it off my chest. No arching the back. A real lift.

 

[Deusle]

hey pako about the bench routine you made...
on the friday for the 270 max
i needed help on the 3rd rep for 245 3 times
and i needed a little help on the 2nd rep for 245 2 times
then i did 250 no help
should i continue onto the 275 max next week or repeat the 270 cause i didnt complete it on my own?


o yea and i did the wednesday routine with no help from spot

 

[Pako]

hey pako about the bench routine you made...
on the friday for the 270 max
i needed help on the 3rd rep for 245 3 times
and i needed a little help on the 2nd rep for 245 2 times
then i did 250 no help
should i continue onto the 275 max next week or repeat the 270 cause i didnt complete it on my own?


o yea and i did the wednesday routine with no help from spot

Topically you shouldn't need any help until the end of the 6 weeks. It will progressively get hard each week so I would stay at that week until can do it on your own. If you find that you just can't get past it, you may have to back up a week or two or supplement additional workouts to help your bench.

 

[Deusle]

yea ill just repeat the 270 week then.
i was on a different bench and i wasnt really used to it.
the seat was kinda different
plus there was a few ppl watchin me >_<

 

[Pako]

I might have pulled or at least agitated my bicep tendons I think. Came in Monday and my spotter suggested we see how many times we can press 225lbs. I managed to get 22 reps and the outside of my arms began to throb instantly. They were still sore today, but I was able to get through bi's and tri's.

 

[TB]

Is it a working out kind of sore or does it feel different? Regardless, might be a good idea to take it easy for a spell so it doesn't get worse.

My personal best for endurance benching is a staggering 45 pounds (yes, just the bar) for 200 reps before I got bored and stopped. I had a lot of guys laughing at me, but that just made me go even longer. After 10 straight minutes of benching, they weren't laughing anymore. I seem to remember being a bit sore after that, too.

 

[Pako]

200 reps is rediculous....

Oh it feels different. I think it's a combo of not lifting 225 for that many reps before, as well as being fatigued from Saturdays lift. If I look at Saturday's bench (which I normally just rest) I warmed up then did 365 once, 385 once, 405 once, then followed up with 395 for a rep. I wasn't sore but I have never gone that heavy before. It's weird but I'll take it easy for the rest of week as it relates to my bi's.

 

[TB]

200 reps isn't ridiculous. Benching 405 is ridiculous. 200 reps is what you get when your workout partner is gone and you don't really feel like doing your normal routine.

 

[Pako]

I hear ya....

 

[Deusle]

Congrats pako you reached your 405 goal =D
thats crazy
any help from spot?

i just did 275 once last night no help
then right now i just weighed myself: 152
1.81 ratio

my goal is to reach 2.0

but hey that routine you gave me is workin for me
i did the friday routine for 270 max on monday on my bench, no assistance
so im just gonna go to the wed workout for 275 max today

How come my left shoulder hurts after i max now?
its only been happening like when i started doing 260+ maxes

 

[Pako]

Didn't get the 405 or 395 rep on my own, but the point was that I still had that much weight on my arms, shoulders, and chest..... Fresh, I think I'm around 390-395 would be my guess.

1.81 ratio is great! At my 385 bench, that puts my ratio at 1.6. I should do some cardio to burn some of this fat off, but I'm going for the numbers, not the ratios right now.

Glad the programs working for you. Be careful not to max press too often, keep your form no matter what, push with your chest and not your shoulders. Be careful. The last thing you want is a torn rotator ect.

 

[Deusle]

do those forced reps really help alot?
so they build mass or strength more?
or both?

what about negative reps?
and how often should i do them if i decide to start trying them

 

[Pako]

I would say, stick with that bench program for now if it works. Forced reps/negatives, ect are great but there really isn't one lift or technique that will work all the time. It's about changing things up when you start to plateau, or better yet, before you plateau. After you're on that program for 6 weeks and meet your goal, it might be time to change up your lift routine for 6-8 weeks then go back to the program and set another new goal.

 

[iceman 3213]

height: 6'2
weight:170
bench:220 2 times
15 years old

 

[ExigeEvan]

Finally made the jump past my bodyweight for a set. Been hanging round for my gym buddy to get back from SA.

Height- 6ft tall
weight- 73Kg
Bench- 75Kg for 6 reps

 

[Pako]

Finally made the jump past my bodyweight for a set. Been hanging round for my gym buddy to get back from SA.

Height- 6ft tall
weight- 73Kg
Bench- 75Kg for 6 reps

Congrats, that's awesome! 👍

 

[Pako]

Had a good flat bench day. After my warm up, I managed the following sets:

315lbs x 6 reps.
365lbs x 6 reps (w/ spot)
315lbs x 8 reps (w/ spot)

It's hard to say how much my spotter was helping, he said he wasn't helping that much (what ever that means) but I felt strong and solid on this lift today.

 

[slidesquad#1]

I've been meaning to ask this for a while.
I find that when I bench, after a couple of sets, most of the work is done by my dominant (left) side. I'm guessing that's not a good thing, so I switched to slightly lower weights with dumbells, so both sides do the same amount of work?
Does that sound like a good way to go about it, or is there something else I should look at doing?

And ExigeEvan, it's pretty awesome to finally bench your own weight isn't it? I remember being stuck doing 70 kg's for quite a while for some reason. Doing 90 kg reps with the barbells, and using 40 kg dumbells.

I'm 5'11 ish, 77kg.

 

[ExigeEvan]

Indeed it is My gym buddy and myself have both reached our summer target of benching our body weights for a fair few reps. In my 5th set I got 80Kg for 4reps which I'll hopefully see creap upto 6 not too far away. He's also reached his bodyweight by doing 100Kg for 6 reps.

Myself, 6ft, 74Kg (lean build)
My mate, 6ft 2, 98Kg (Built like a Union #8 )