Getting Bench Press from 250lbs to 400lbs

[dee3186]

Can anyone help me with some serious techniques that have actually worked for them, i am at 250lbs now and want to get as close to 400 as possible in a year. I have been working the fuck out of my triceps so it should go up 10-20 pounds in the next month.

 

[9cyclops9]

Look into Westside powerlifting methods. Be sure to include overhead lifts, as the anterior delts come into play for the bench press.

 

[dee3186]

wats the website

 

[9cyclops9]

www.elitefts.com

 

[dee3186]

The website for westside barbell, couldnt find nothn at the elite site, any other powerlifting sites.

 

[9cyclops9]

Sorry, but that's Westside's site. That's where all the articles are. You didn't look very hard, because right at the top of the page is a link that says "Articles."

http://www.elitefts.com/articles/Current-Articles/default.asp

 

[Juggers]

yes...west side is the best side....they have great stuff. My trainer used their methods and hes a strong little bastard rofl

 

[9cyclops9]

Yeah I've heard great things about Metal Militia too. Either will work well, I'm sure.

p03t1c, is MM specifically for benching with a shirt, or can it be used by a raw lifter?

 

[pullups]

i dont care what you do, even if you juice, your not gaining a 150 lbs in ur bench in only a year. a more reasonable guess would be 300 or 315. Anyway, you have to do abs my friend they help alot for when u bench, you have to do lats, and obviously tris and shoulders and chest. I would try doing 5 sets of 3 reps, with you barely getting 3 reps on ur last set. when you bench your going to want a slight arch, do not keep your back perfectly flat its not good for muscle contraction. anyway you going to want to arch, get a widegrip on the bench, keep your elbows tucked in, squeeze the shit out of the bar, and flex your lat muscles. hope this helps. and dont do that bench shirt shit, thats getting outta hand. people with a bench shirt are benching over 1000lbs but i guarantee you the couldnt get 700 raw

 

[makeherscream]

Can anyone help me with some serious techniques that have actually worked for them, i am at 250lbs now and want to get as close to 400 as possible in a year. I have been working the fuck out of my triceps so it should go up 10-20 pounds in the next month.

Sorry to inform you that no matter what you do---unless you do some serious 'juice' you will never add 150lbs to your bench in a year.! Take it from me, I am a powerlifter, and have competed in over 50 meets with the WNPF and ADFPA.

Depending on your genitics, your dedication and your diet....you MAY be able to add 50 lbs in one year.....

Keep lifting though!

P.S. for your information: less than 1% of the entire world population can bench 400lbs or more......yes I am one of the lucky few at 435lbs

 

[makeherscream]

i dont care what you do, even if you juice, your not gaining a 150 lbs in ur bench in only a year. a more reasonable guess would be 300 or 315. Anyway, you have to do abs my friend they help alot for when u bench, you have to do lats, and obviously tris and shoulders and chest. I would try doing 5 sets of 3 reps, with you barely getting 3 reps on ur last set. when you bench your going to want a slight arch, do not keep your back perfectly flat its not good for muscle contraction. anyway you going to want to arch, get a widegrip on the bench, keep your elbows tucked in, squeeze the shit out of the bar, and flex your lat muscles. hope this helps. and dont do that bench shirt shit, thats getting outta hand. people with a bench shirt are benching over 1000lbs but i guarantee you the couldnt get 700 raw

Hmmm...well NOONE in the world can bench 1000lbs--take it from me, I have been at National meets Most I have ever seen done in person is 800lbs--a mighty feat, mind you! but no 1000!!!

Ppl can SQUAT and DEADLIFT 1000lbs--yes I have seen that!! but bench? never seen or heard of it

As far as the 'bench shirt' well, they are required for competition meets. As for regular workouts---definitely NOT!

 

[9cyclops9]

Hmmm...well NOONE in the world can bench 1000lbs--take it from me, I have been at National meets Most I have ever seen done in person is 800lbs--a mighty feat, mind you! but no 1000!!!

Ppl can SQUAT and DEADLIFT 1000lbs--yes I have seen that!! but bench? never seen or heard of it

As far as the 'bench shirt' well, they are required for competition meets. As for regular workouts---definitely NOT!

The world record for bench is 1005 lbs I believe.

 

[dee3186]

Wats a bench shirt i thought it was you wear a shirt or no shirt, yeah i lowerd that to 300 by a year but 400 my goal.

 

[makeherscream]

The world record for bench is 1005 lbs I believe.

If you could provide a link, or other 'proof' I will be this first person to agree that I was wrong!

Also, I am not talking about a 'gym' lift--I mean a official competition lift! I do 435lbs in the 'gym' but in a meet I have only done 390lbs. The whole pausing on your chest thing until the head judge says 'press' takes about 40lbs off your lift from the gym--even with the bench shirt.

 

[makeherscream]

Wats a bench shirt i thought it was you wear a shirt or no shirt, yeah i lowerd that to 300 by a year but 400 my goal.

A bench shirt is a custom made shirt. You have to take measurements of youe chest and arms in a non-pumped state. The company will then custom make a shirt for you. It is a reinforced shirt make of several fibers---mainly nylon I believe.

The shirt requires the assistance of two others to get on properly---when you first get in in the mail it looks like a shirt for a young boy! Yes it looks small, and is small! It also 'rolls' your shoulders forward---giving you the appearance of a neanderthal (sp)---LOL

They really are only for someone who competes in meets---there is really no need to have one for just regular training as they are quite expensive---the last one I bought was around $80 or so with shipping.

Hope this helps.

 

[makeherscream]

Wats a bench shirt i thought it was you wear a shirt or no shirt, yeah i lowerd that to 300 by a year but 400 my goal.

Dee,

Alot depends on your genetic make-up, diet etc. For example: I am 5'10" tall and compete in the 220lb class in powerlifting--my max bench--ever--in a gym is 435lbs.---not quite double my body weight. If you can DOUBLE your bodyweight in the bench---you are one of the ELITE as very few people can do this!

So...if you only weigh 180lbs or so it is going to be a long road...but it IS possible! I know a guy who competes in the 181lb class and can do 500lbs in the gym---he is a freak of nature---LOL

You need to do alot of negative and forced rep work to not hit any plateaus. Let me know how you make out!

 

[9cyclops9]

You're a competitive powerlifter and didn't know about Gene Rychlak's 1005 lbs bench press? Well, ask and ye shall recieve.

http://www.irongame.com/

Click videos, 2004, scroll down to Nov. 26, "Gene Rychlak - 2004 IPA Nationals - 1005lb Bench Press @ SHW - 3rd attempt"

Enjoy the show.

http://www.rychlakpowersystems.com/

From the front page:

Home of the first man to bench 900lbs & 1,000lbs
And Winner of the 2004 Arnold Classic
SuperHeavyweight Bench Press Competition

On Sunday November 21,2004 at the IPA Nationals
in Shamokin Dam, [words=http://www.mattersofsize.com/join-now.html]Pa[/words]
Big Gene Bench Pressed 1,005lbs
to become the first and only man to ever Bench over 1,000lbs

GENE RYCHLAK JOINS LIFTINGS GREATS AS HE IS INDUCTED INTO THE YORK BARBELL HALL OF FAME

 

[goldmember]

Can anyone help me with some serious techniques that have actually worked for them, i am at 250lbs now and want to get as close to 400 as possible in a year. I have been working the fuck out of my triceps so it should go up 10-20 pounds in the next month.

get yourself a copy of Dinosaur Training. The book is only 20 bucks, and you can read it fairly quick. I don't know if 150 pounds in a year is possible, but it might be possible. Make sure you do rotator cuff exercises with a theraband. Not only will it improve your bench, but it will also prevent injury. Good Luck man.

 

[9cyclops9]

Ppl can SQUAT and DEADLIFT 1000lbs--yes I have seen that!! but bench? never seen or heard of it

And by the way, the world record deadlift is 935 by Andy Bolton. Not 1000. I think the squat record is around 1200 or so though.

 

[9cyclops9]

get yourself a copy of Dinosaur Training. The book is only 20 bucks, and you can read it fairly quick. I don't know if 150 pounds in a year is possible, but it might be possible. Make sure you do rotator cuff exercises with a theraband. Not only will it improve your bench, but it will also prevent injury. Good Luck man.

Great book!

 

[makeherscream]

You're a competitive powerlifter and didn't know about Gene Rychlak's 1005 lbs bench press? Well, ask and ye shall recieve.

http://www.irongame.com/

Click videos, 2004, scroll down to Nov. 26, "Gene Rychlak - 2004 IPA Nationals - 1005lb Bench Press @ SHW - 3rd attempt"

Enjoy the show.

http://www.rychlakpowersystems.com/

From the front page:

Home of the first man to bench 900lbs & 1,000lbs
And Winner of the 2004 Arnold Classic
SuperHeavyweight Bench Press Competition

On Sunday November 21,2004 at the IPA Nationals
in Shamokin Dam, [words=http://www.mattersofsize.com/join-now.html]Pa[/words]
Big Gene Bench Pressed 1,005lbs
to become the first and only man to ever Bench over 1,000lbs

GENE RYCHLAK JOINS LIFTINGS GREATS AS HE IS INDUCTED INTO THE YORK BARBELL HALL OF FAME

LOL--ok i'll admit that I was wrong! There IS someone who can bench 1000lbs

LMAO---but I am talking about NATURAL lifting! i.e. that guy is juiced as hell MAybe you misunderstood me before.....

I AM a powerlifter: in the ADFPA ( American Drug Free Powerlifting Asociation ) and the WNPF (World Natural Powerlifting Federation) Those guys in the IPA--are all a bunch of juicers Hell If I 'juiced' sure I probably would be able to do 600lbs or more I am tested before EVERY meet and as far as I am concerned those that 'juice'---i.e. CHEAT---LOL i don't consider them REAL lifters!

So, yes I do admit I was 'wrong'---there is someone out there who can do a 1000lbs bench.....BUT.....'natural'?!?! I don't think so

 

[makeherscream]

I think the squat record is around 1200 or so though.

Yes, Hatfield I believe---another 'juicer' I believe he did 1215lbs or so---could be wrong, but it was around 1200lbs.

I have seen a NATURAL lifter--tested, by polygraph AND urine do a 1000lb squat!

P.S.

I apoligize again I just went back to some of my Regional and National tapes...there were two individuals that 'attempted' a 1000lb squat...they failed...so I witnessed an attempt at a 1000lb squat Still....it was a 'natural' attempt

 

[9cyclops9]

Very true. In a drug tested fed it's not going to happen. I see your point now.

Well maybe the squat will happen but I seriously doubt the bench will.

 

[pullups]

bench shirts are getting outta control when the new bench shirt record beats the raw bench by over 200 lbs there is something wrong, Does anyone know the record for a raw bench?

 

[pullups]

I dont think steroids are cheating, i just think its fucking retarded to juice. just pointless, i rather do it raw and the right way

 

[makeherscream]

bench shirts are getting outta control when the new bench shirt record beats the raw bench by over 200 lbs there is something wrong, Does anyone know the record for a raw bench?

By 'raw' do you mean a 'natural' lifter, one who doesen't use the drugs and is tested?

If that is what you meant, there was a guy at the ADFPA Nationals a few years aro that did 735lbs---he was tested by polygraph and urine.

 

[pullups]

well i ment just without a bench shirt, the no drugs is just a plus

 

[UnFuknPerro]

I blew out a shouder (due to a bad spot) at 455, which I could get for 5 reps at the time. 14 months without training changed my view on going heavy.

 

[makeherscream]

well i ment just without a bench shirt, the no drugs is just a plus

Hmmm..sorry, don't know what the most was done without a bench shirt or juice---my 'best guess'......probably in the high 600 range.

 

[makeherscream]

I blew out a shouder (due to a bad spot) at 455, which I could get for 5 reps at the time. 14 months without training changed my view on going heavy.

Very nice!! 455 for 5 reps? that would probably put you about a 500 max! What is your body weight?

 

[pullups]

I blew out a shouder (due to a bad spot) at 455, which I could get for 5 reps at the time. 14 months without training changed my view on going heavy.

thats why you got to work out the rotator cuff, believe it or not it is incredbilly important, especially stabilization. thats how i was able to bench 500 8 times, raw, juice free

 

[pullups]

lol

 

[prince Albert]

By 'raw' do you mean a 'natural' lifter, one who doesen't use the drugs and is tested?

If that is what you meant, there was a guy at the ADFPA Nationals a few years aro that did 735lbs---he was tested by polygraph and urine.

HGH AND Slin are both nigh on impossible to test for,there are also many labs who make designer roids esp. to beat the drugs test,the lab responsible for THG was uncovered several months back.

Polygraph tests are a joke,try doing a google search and you will turn up several sites that tell you how to easily pass a polygraph test,its bunk science normaly reserved for day time chat shows.

 

[makeherscream]

HGH AND Slin are both nigh on impossible to test for,there are also many labs who make designer roids esp. to beat the drugs test,the lab responsible for THG was uncovered several months back.

Polygraph tests are a joke,try doing a google search and you will turn up several sites that tell you how to easily pass a polygraph test,its bunk science normaly reserved for day time chat shows.

Oh, believe me by no means do I think the federations that I am in are TOTALLY drug free! But I am sure it does deter alot of them to make it at least a 'cleaner' league.

 

[swolejah]

dee, do you struggle more on the first half of your bench press or the second half? the first half (from chest to halfway up) involves mainly delts and the second half (halfway to soft lock out) is mainly triceps.

pyramiding is a great option, or you could do some other intensity techniques, but preferably pyramiding. it's what I have always done. i weigh 124lbs. right now, am 5'6" and my chest is 42 inches around. it is my strong point, but i believe doing this technique brought up most of my strength!

also lift heavy weights, but not soo heavy that you have to use other muscles to assist. i.e., lift as heavy as you can but never sacrifice being strict.

 

[dee3186]

Can you explain pyramiding to me, is it back to back lifts.

 

[[P]okey[B]ear]

1005 is bench record

 

[swolejah]

basically if i were to pyramid my sets on bench it would look like this for example:

Set 1=8 reps
Set 2=6 reps
Set 3=4 reps
Set4= 3 reps
Set5= 2 reps
Set6= 1 rep

Each set increase the weight to where you fail at the certain number of reps listed. Failing is lifting until you can't lift it anymore, but NEVER sacrifice weight for strictness. For instance on set 3 I fail at 4 reps, I can only do 4 at the max.

This technique is used for mainly strength and mass.

Good luck!

-swole

 

[9cyclops9]

If you're training for strength I wouldn't recommend training to failure.

 

[millionman]

Brawn is a great book and so is 20 Rep Squats, or The Complete Keys to Progress by John Mccallum. Westside is some of the best material you can find, and some of the best programs ever written. Metal Militia is decent stuff, but Westside will definitely keep you healthy and injury free. Personally I lift to be healthy and athletic primarily, but looking good naked is a definite plus. The ladies seem to appreciate it.

 

[makeherscream]

If you're training for strength I wouldn't recommend training to failure.

I absolutely agree!!! Training to failure is ENDURANCE training---NOT strength training!

 

[prince Albert]

http://media.putfile.com/BenchPress25 1015lb attempt

 

[9cyclops9]

That was a crazy attempt. It doesn't look like the spotters let go at the same time, what do you guys think?

 

[Mase64]

Pyramiding is liek doing 8 sets..start low Go high..and then go back low again

example..
150
165
180
200
180
165
150

 

[Mase64]

or 6 sets if u want

 

[pullups]

bro you wanna increases strenght stick to the basis 5 x 5 or the even better triples, doubles, and singles...plain in simple more weight, less reps

 

[swolejah]

Failure is used for strength. I train to failure on every set (except warm-up).

 

[9cyclops9]

Failure is used for strength. I train to failure on every set (except warm-up).

Nope, sorry. Failure training is touted by HIT followers to promote strength, but it's a very poor method at best. You'd gain much more strength if you dropped failure training completely. Powerlifters don't train to failure, so why do you think it's better for strength? If it were, they would train to failure.

 

[makeherscream]

That was a crazy attempt. It doesn't look like the spotters let go at the same time, what do you guys think?

Looks like he may have busted a rib or two after the decent....he didn't get off the bench for awhile....hope he is OK

 

[makeherscream]

Failure is used for strength. I train to failure on every set (except warm-up).

Sorry!!! MUST disagree with you on this---failure for strength training is a POOR way to train......