Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: sciroccokid on August 23, 2007, 07:04:02 AM
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All knowledgeable parties,
I made a rather large bet with my friend that i could bench press 250 lbs twice by Jan 25, 2008. I estimate my bench at 2 reps currently is about 190 lbs. I am 6' 4" and 200 lbs. I have gone to the gym for years but never in a particularly serious capacity, averaging about 3.5 days per week.
I really want to win this money, not lose it. While an aggressive number, i believe 250 x2 is obtainable naturally. However, I do need some advice, how often should i be working chest, and also if there is a particular routine which would be advantageous for a 2 rep max set. Thanks in advance for your advice.
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Check this post:
http://www.getbig.com/boards/index.php?topic=97312.msg1987310#msg1987310
http://www.getbig.com/boards/index.php?topic=97312.msg1407108#msg1407108
Should help you get there.
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And you just have a 310 for a single? Maybe we can make you getbig's own little project if you keep a training log posted!
here's my initial questions because this can be done if you want it...
Do you have a cage?
Do you know how to properly setup your body for good benching?
What's your current routine look like and what's your current CHEST routine look like?
Do you eat and train for a big bench or are you the typical gym rat that just does whatever?
Don't get uppity..these are legit questions.
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try using metzer's style of rest pause, you can always end your workout with "super heavy" negative movements.....
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try using metzer's style of rest pause, you can always end your workout with "super heavy" negative movements.....
I would hafta agree with this to a point. I've been doing this style of training going on 3 weeks and feel stronger and stronger every workout. BUT there are ways to tailor your entire routine to make you into a bigger bencher. My number one thing I tell people is to learn how to set yourself up properly under the bar. Doing this will almost always add 30 or more lbs to your bench in a few sessions if not immediately because it puts your body into the proper position to handle the optimal amount of weight possible plus giving you the mechanical advantage of leg drive, etc. Rest pause though, it's worth an honest look. I thought it was a load of shit until I gave it a shot, now I'm worried that I'll hafta catch up with al before too long.
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how much is the bet :D
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lol oh you just need to get to 250?! lmao
IN 5 MONTHS?! KID THE ONLY THING KEEPING YOU FROM BENCHING OVER 200 NOW IS YOUR OWN DAMN HEAD!
Do a good max attempt and see where you're at...
say a good warm up
135x5
185x2
max attempt
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200 pounds is far too light for 6'4", eat, eat and eat some more, when your bodyweight goes up so will your bench press, benches are the biggest bodyweight reliant movement there is.
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First suggestion would be for Sciroccokid to joint a Pl"ing club/gym, etc.Can go to local PL'ing meets and ask around where these men train. Second suggestion: if no PL'ing clubs around, hang around the guy's who are the big benchers at your gym (I know, some can be real A-holes but you might get lucky and meet guy's who want to help you). Third suggestion: train in a Power Rack/cage/A-frame. Include lots of partials (3 position at times) and top lockouts. In any event, get the body use to handling extra heavy weight in most workouts.
HedgeHog also offers some good plans. And that's what it's going to be for you, planned workouts until 1/25/08. Do not attempt to use bands, chains or board presses until you get expert one-on-one advice on how to use them.This also includes speed training. Highly tech stuff for people new to serious lifting. If done wrong, injury will surely follow.That 60lb increase in that short a period of time will be quite a feat. Get to use a BP'ing suit or straps/wraps? This will add lbs to a lift as opposed to raw lifting.
A 300lb bench is very impressive for most of the people who workout and even a lot of experience BB'ers would have trouble with that much. (some people here may throw out doing 400+ in regular workouts but of course this may be just a dreamers version of what they wished they lifted) If you have a natural push (does not sound like you were blessed that way) with good lifting leverage, muscle inserts, etc you should be able to get that 250 without too much of a problem. But each workout must be done with serious intent. You may have to work extra hard for I believe you do not have that natural advantage.
Might also consider gaining weight (hopefully at least 15 to 20 lb), this helps in all power lifts greatly. Eat for power. If your not intending to use 'roids (hope not) than include a good V/M supplement, whey protein and increased good quality carbs. Not too big on other supplements but the only one I might suggest is Creatine Monohydrate with a delivery system built into it, usually dextrose/beet juice, etc. You want to pay attention to recovery from each workout. I have seen football player greatly improve in power and size from just the adding of Creatine to an otherwise all around good diet. Good Luck.
Side Bar: How many of the 100 of bottles of beer on the wall did you drink before you made that bet?
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d-bol.
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d-bol.
I lol'd ;D
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d-bol.
Damn! beat me to it ;D
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And you just have a 310 for a single? Maybe we can make you getbig's own little project if you keep a training log posted!
here's my initial questions because this can be done if you want it...
Do you have a cage?
Do you know how to properly setup your body for good benching?
What's your current routine look like and what's your current CHEST routine look like?
Do you eat and train for a big bench or are you the typical gym rat that just does whatever?
Don't get uppity..these are legit questions.
what is the correct set up?
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the best way to gain strength on the bench press is heavy negatives.
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The number is 250 x2 reps, currently i think i can do about 190 x 2. Certainly obtainable. I am doing this w/o any type of roids. I think eating more, taking creatine and protein in addition to the correct routine will get me there. However, it will require a SIGNIFICANT increase in strength over any thing i have had up to this date.
I did chest on tuesday, I will try and find my actual max numbers on friday.
Adding over 12.5 lbs per month seems to be a lot, although i imagine this is a matter of perception and experience.
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the creatine alone will put 60lbs on your bench in a month.
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the creatine alone will put 60lbs on your bench in a month.
only if milos endorses it..
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Maybe possible if your bench form currently is shit, your current bench number's aren;t reflective of optimum performance, you're willing to commit 5 months to PL'ing purely, and if you're willing to eat your ass off.
Oh, and some dbol may help too :D
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the creatine alone will put 60lbs on your bench in a month.
word
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All knowledgeable parties,
I made a rather large bet with my friend that i could bench press 250 lbs twice by Jan 25, 2008. I estimate my bench at 2 reps currently is about 190 lbs. I am 6' 4" and 200 lbs. I have gone to the gym for years but never in a particularly serious capacity, averaging about 3.5 days per week.
I really want to win this money, not lose it. While an aggressive number, i believe 250 x2 is obtainable naturally. However, I do need some advice, how often should i be working chest, and also if there is a particular routine which would be advantageous for a 2 rep max set. Thanks in advance for your advice.
honestly I'd tell ya to start dead lifting (heavy) and you might be surprised how your overall strength and numbers (both push and pull) go on the rise....along with your bodyweight..
fuck all this crap about proper form (I'm gonna give ya the benefit of the doubt and assume you're not an idiot)
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Don't listen to the naysayers on here. I think your problem is psychological...I was just like you for a while...benching poundages which are too light for me...I was stuck psychologically at 135 for a long time...I am now benching 255 and I am way smaller than you are!...I am only 5'4" but I am fat I have to admit...260 lbs...I have a big pot belly but the rest of me is normal...but you are 6'4" and 250 so you should be benching WAY more than me, or at least around the same...get yourself under that bar and go as heavy as you can...don't be afraid!...I did the same thing...pushed myself very hard psychologically and physically and was able to increase my bench from 135 to 185 in just one day!...that's because I was taking the easy way out and lifted very light for too long a time because I was afraid I would drop the bar on myself...once i got past this psychological sticking point, the gains really started to come...I am pushing myself to bench 315 (three 45 plates on each side plus the weight of the bar) by January 2008 also...It's getting harder but I think I just may make it...I am clean, just a little creatine here and there
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Don't listen to the naysayers on here. I think your problem is psychological...I was just like you for a while...benching poundages which are too light for me...I was stuck psychologically at 135 for a long time...I am now benching 255 and I am way smaller than you are!...I am only 5'4" but I am fat I have to admit...260 lbs...I have a big pot belly but the rest of me is normal...but you are 6'4" and 250 so you should be benching WAY more than me, or at least around the same...get yourself under that bar and go as heavy as you can...don't be afraid!...I did the same thing...pushed myself very hard psychologically and physically and was able to increase my bench from 135 to 185 in just one day!...that's because I was taking the easy way out and lifted very light for too long a time because I was afraid I would drop the bar on myself...once i got past this psychological sticking point, the gains really started to come...I am pushing myself to bench 315 (three 45 plates on each side plus the weight of the bar) by January 2008 also...It's getting harder but I think I just may make it...I am clean, just a little creatine here and there
5'4 and 260 benching 225lbs is grounds for being horribly obese. Not a flame, just a critical observation.
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You need to eat your face off and do negatives real slow ;)
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Mike....Yes I am obese I have to admit...I am overweight big time...I know that...that's why I am working out...but my blood pressure is normal, I don't smoke ,drink, or do drugs and I eat relatively healthy, but not "clean"...my blood sugar is normal and I am able to bang my wife without viagra...obesity runs in my family, but just because a guy is carrying a lot of fat around the middle doesn't mean he is not healthy...I'd be the first one to admit I need to bring it down but I'm 45 years old and it's definitely hard to lose with my slow metabolism but I'm working on it....LOL..but even with the pot belly I am able to lift heavy and I work out three to four times a week...I wasn't really training to lose weight but to be strong so I would be able to stand up to a mugger if need be...but thanks for your comment...I know you didn't mean to insult me...you're right I have to step it up a notch...but I'm working on it.
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Damn! beat me to it ;D
me too
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if the bet isn't alot of many, don't go crazy over it! anyway, i think in my opinion that it is a very do-able thing. you are a big guy physically, and you can psych yourself up enough to bench that much in 6 months time! YOU CAN DO IT! BLOW THE M'ER F'ER AWAY! before i really got into lifting, i was in a benching competition to raise $ for a fraternity. you got 3 attemps, and your best one was the one you were to go with. i was a scrawney 125lbs at that time, and only 5'6. i was afraid i couldn't even bench my own bodyweight! well...I BENCHED 175LBS! even the guys that were all bigger than me were shitten' in their drawers. when i went to collect my $, one of the dudes nearly went ape shit that i benched that much! (he wanted to know what i was on!)he didn't believe i benched that much so i proved it to him, and we went to the gym again and i benched it with him looking at me. he really had respect for me after that! i'm 5'6, 190lbs now, and am 39. i have no idea what i can bench now, but i will keep you posted! KEEP US POSTED! 8)
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The funny thing about benching is that so many people lie about their poundages that no one knows for sure what the average non-juicer should be able to bench...I've heard that a person should be able to bench their own weight but I am not sure if that's true or not...I am benching 245 for 6-8 reps x 5 sets with a 1 rep max of 255...from what I have seen in my gym there are very few people who can bench two 45lb plates on each side of the bar (total of four)...some can do it, including me, and I have only seen two guys bench 315 lbs (three 45lb plates on each side of the bar)...again this does not include juicers...If a non juicer can bench 315, he is truly a badass...I am working my way toward that mark and also I am benching 80 lb dumbbells and working my way toward 100 pounders...it's hard, but psychologically I keep pushing myself....I think some of us don't lift as much weight as we shouold because we are embarrassed and afraid others in the gym are watching/laughing at us.