300pd bench press question

[Smokey MacPot]

Is it possible to increase my by to 300 by the end of this month? Today I maxed out at 280. I eat plenty of calories but I don't really know how much protein, carbs, and fats are included. Would it help to keep track of those? Right now my split looks like this:
Tuesday:chest,tris
thurs: back/abs/calves
friday:shoulder/biceps/traps
sunday:legs.

What should I do in order to increase my bench by 20 pds in one month?

[Cavalier22]

stop smoking pot.  stop drinking.

if you drink 2-3 times a week and than stop your gains/strengh will jump initially.

i am just assuming from your name you party a lot, which is cool. just mentioning. other than that i couldnt help you

[Geo]

why the rush to get to 300 ?

[haider]

Im no expert but Ive heard of people putting on pounds on their bench just by improving their form.
look into some articles o t-nation.com, theyve got some really professional advice there. (use the search button)

[Smokey MacPot]

why the rush to get to 300 ?

I always wanted to say I bench three hundred and its about time I do it. I have been training since I was sixteeen and now I'm 21.

stop smoking pot. stop drinking.

if you drink 2-3 times a week and than stop your gains/strengh will jump initially.

i am just assuming from your name you party a lot, which is cool. just mentioning. other than that i couldnt help you

Quit smoking it was too damn fun

[dontknowit]

Maybe it's sounds funny, but try to get some extra sleep,

and I'm not sure to what extent you want to bench the 300, but heavy bulking could be an option. Avoid sugars at any cost, and to much chemical substances. I know it's hard in the US, but check the labels.

Pizza's (with extra tune) for instances is good bulkingfood.

[noworries]

Use a bench shirt and do 400 by the end of the month

[Swedish Viking]

easiest way in the world to do that is to start doing negatives(with a spotter) at like 320-350.  Our skeletal systems are always capable of handling more weight than we do in the gym, our nervous system is a different story, create need for more strength and you will have it!     

[lester miller]

I was stuck at 285lbs for many years. My goal was always 300lbs. I started training Max-OT style and I "Broke on thru to the other side". My next goal is 315.

Cheers

[JOHN MATRIX]

Dbol

[DBall]

use negatives, absolutely.  use a spotter and 335 on the bar. 4 sets of ten reps.  see how hard you breath after this.  slap the person that tells you you still have to do cardio after that

[Peaking at 45 !!!]

Is it possible to increase my by to 300 by the end of this month? Today I maxed out at 280. I eat plenty of calories but I don't really know how much protein, carbs, and fats are included. Would it help to keep track of those? Right now my split looks like this:
Tuesday:chest,tris
thurs: back/abs/calves
friday:shoulder/biceps/traps
sunday:legs.

What should I do in order to increase my bench by 20 pds in one month?

Are you taking any creatine ? If you are like most of us , you will respond to creatine and that 20 lbs in one month should be no problem.

Also , the advice on negatives is excellent, but I have always used "static holds" (take 350 lbs off the rack and just hold it at arms length for 5 to 8 seconds, maybe even do a few partials (just moving the bar a few inches--always with a spotter watching you !).  You might even try upwards to 370-380lbs on these.  It worked for me. Good luck !

[brianX]

It is definitely possible. I went from 250 to 360 on the bench in about 6 months.

[Eric2]

It is very possible. I did just that. In fact I went up 5 pounds a week for 12 weeks straight.
   Train like a power lifter. Bench once per week and do an assistance movement fours days after bench day such as close grip bench. Train your close grips in the same manner and aggressiveness as flat bench and go for as much weight in close grips and your regular bench will explode.
   I was at one point repping 315 for 6 reps in close grip bench press.
Also train your back with one exercise only and do it same day as bench, right before you bench too. I would recomend bent over barbell rows. Do these on assistance day as well.
   I went from 385 to 445 in 12 weeks.
              WARNING: mind your shoulders dude. I fucked mine up by not warming up enough on the 12th week.

[Smokey MacPot]

thanks guys

[student]

make your shoulders and triceps stronger , 

[Mike]

I smell torn pec

[Grape Ape]

I've done this program  twice, the first got my bench from 280 up to 310,  the second to 325.  It takes seven weeks.   It incorporates negatives, as Vikiing said earlier.

http://www.eas.com/training/benchpress/index.asp

[Bear726]

Carefull on the shoulders man.  Bench is notorious for ripping up shoulders when people start jumping weight without being strong enough in the shoulders and able to bench properly. 

To get that 300 like Viking and other's mentioned before, do negatives (heavy with a spotter assisting a lot on the up movement) and do decline BB (heavy with a spotter).  I found that heavey BB declines help the lower pec develop and creates more explosion out of the hole.