Want to increase on bench

Discussion in 'Fitness & Nutrition' started by volvoc70, Aug 8, 2007.

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  1. volvoc70

    volvoc70 New Member

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    Well I'm 5'11 and about 175 pounds. I have a maybe 3-4 pounds of excess fat that I'm getting off that I gained through having shoulder surgery and not being able to do jack shit.

    But I've always had strong legs and I've maxed out at 405 on squating. Now when it comes to benching I'm a total bitch. I've always worked with 3 sets of 10 reps. I'd start out with a warm up set of 95 pounds then move to 115 then 135 and then a set of 140. I really want to increase on bench since I do have a really big chest and most guys think I can do a shit load more of weight because of my size. I've researched alot and my routine is a pretty good one except for the fact that it seems to be better doign low reps and more sets and higher weight.

    I'll post my rountine after I get out of the shower but give me some pointers on what you find has worked for you guys/girls. I heard the 5x5 system works really good.
     
  2. pablo86

    pablo86 New Member

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    SQUATS!!!
     
  3. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Video of your 405 squat?
     
  4. evolude

    evolude OT Supporter

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    kinda true :hs:
     
  5. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Accessory work, what drives the bench other than your chest?

    Tri's, Lats and Back... gotta work on everything to get stronger.
     
  6. pablo86

    pablo86 New Member

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    Post up your routine
     
  7. Layne Staley

    Layne Staley New Member

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    Yeah, if you want to gain strength try the Bill Starr....this version is the one I like.

    http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

    There is a link on that page where you can download an Excel spreadsheet that gives you exactly what weights to be lifting each set after you determine your current 5 rep maxes on Bench, squat, deadlift and bent over rows.
     
  8. volvoc70

    volvoc70 New Member

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    im kinda tired and i dont remember my whole routine i kinda just go in order to the machines and what not but next time im at the gym working on chest ill write it all down

    ive been working really hard on my arms too as well as my back.


    oh and as for a video of my 405 squat i would take a video but i dont have a video camera i just have a normal camera
     
  9. pablo86

    pablo86 New Member

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    machines? uh.. lifting some real weights will probably help
     
  10. camber

    camber Active Member

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    ae check please
     
  11. Jay

    Jay My shit don't stink

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    my bench sucks too :hs:
     
  12. BlackIce72

    BlackIce72 New Member

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    You don't know your routine but you know it's good yet doesn't get the results you want?

    Not trolling here, but come on...
     
  13. KIDRR

    KIDRR Duck dog>* OT Supporter

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    What happens is on bench you're less able to cheat, on your squats you can only come down 1" and say you did 405. Somehow I doubt that you have a really big chest at 175lbs but I guess anything is possible when a guy only has 3-4lbs of fat.
     
  14. React

    React Still Strong

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    exactly what i was thinking.. i would love to see this 405lb squat too :mamoru:
     
  15. GuOD

    GuOD mcflurry diet

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    jealous of 2% bodyfat are we :noes:
     
  16. jonno

    jonno New Member

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    I was coming out of the gym... just had a brutal leg day (got up to 10 plates on the leg press... each side!). I came busting out of the gym, testosterone flowing. I walk to the gym b/c i live 10 mins from it... and I saw this marine guy that always works out at my gym... he was obviously going to workout. He is about 5'9'' 200lbs, nice build but nothing overpowering, and has shaved sides and a flat top (thats how I know he is a marine) and hes like 40 yrs old. Well he was walking inthe opposite direction of me. I had been working on this thing to get better at picking up girls during the day (even with my looks its sometimes still difficult when theres like 2 hot chicks talking to 3 dudes at the same time but Im getting better) where I look at people in the eyes and make THEM look away first... this shows confidence and dominance... ever catch yourself looking a hot girl then she makes eye contact then you look away to act like you werent starring? I DONT.

    So I started starring at this guy (working on my eye contact) and the fucker starts starring me down. Most people look away after the first 3 seconds (guys at least, girls are better at holding the eye contact, but maye thats b/c they want me to talk to them), but this guy was trying to challenge me. I didnt budge, not one fucking inch. After about 10 seconds of starring he looked forward in the direction he was going, which was about 5 feet before he was even with me, and I whispered to myself "yea thats right bitch." He stopped and said "excuse me?!" but i just kept walking with my head tilted up and acted like i didnt hear him. Fuck yea!
     
  17. cavefish

    cavefish You ain't a crook son, you just a shook one

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    :rofl: holy shit
     
  18. KIDRR

    KIDRR Duck dog>* OT Supporter

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    hell yes I am

    I bet this guy posts pics and he's a cross between jay cutler and timber
     
  19. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    :rofl:

     
  20. Skeletor

    Skeletor Guest

    :rofl: wtf is that from?
     
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