Using the method I listed above and your max bench, I would do this
135x5, rest,155x4 rest, 185x3, rest, 205x2, rest, 215 as many times as you can then strip the weight down to 135 and immediately rep out as many as you can. On the last set, when you can do 30reps with the 135, you should be ready to easily do 225. If you do this let me know when you can do 225x5.
The advice above is great. Deadlifts and squats will help you in your lifts.
Dennis Cieri 525 at 198 lbs ..... I kid I kid .... no really I.......
A couple months ago I did flat bench to see what i could do and I did 365 13 times.
There's a lot of people who can lift like that. At 27, I was one of them. Here's some examples...
[nomedia="http://www.youtube.com/watch?v=iWvFQcD1PEw&NR=1"]YouTube - D O repping 225 pounds 30 times on 4-28-08[/nomedia]
[nomedia="http://www.youtube.com/watch?v=Z0IzxMuck_0&feature=re lated"]YouTube - Repping 225 for 49 like it was easy[/nomedia]
[nomedia="http://www.youtube.com/watch?v=ZW9yrIQmvRY&feature=re lated"]YouTube - Bench Press 315 x 20 reps Strongest Soldier in the ARMY!!![/nomedia]
[nomedia="http://www.youtube.com/watch?v=zO6buEbEvQo&feature=re lated"]YouTube - Allen Baria - Bench Press 405 lbs X 25 reps 500 lbs X 10 reps (RAW)[/nomedia]
Impressive...i still do flat bench. But nowhere near those numbers. I can do a workout after warmups set of 225 @ 20 then 275 @ 12 then doing 315 @ 10, 10, 365@ 5,2 then 295 @ 15. But those lifts of yours are serious. Nice work.
Bill Starr 5x5 /thread
geez those are all crazy numbers i need to get up there
Video 2 and 4 are a joke. Video 2 is teh worst form I can imagine. Video 4 his range of motion is retardedly small. Given Im sure both of these individuals are strong, and stronger than me by far. But not as strong as they appear. If either of them did correct form, they would not put up those numbers. Here is a video for yall to see...
fast forward to 3.58
YouTube - Dana White 315 Pound Bench Press
Also op, I agree with the others, try reducing the amount of training on the bench per week. With you benching 3 times per week, I would think you might be lacking some other muscle groups. Dunno, maybe you spend a whole lot of time in the gym. Whats your routine look like?
check out this YouTube - bench press training III
Last edited by omni; 01-26-2011 at 02:07 PM. Reason: spelling
Yeah, Baria is the only one not bouncing the bar off his chest. No one that lifts that kind of weight will lockout unless its competition. If they did their elbows would be destroyed.
He's a beast it doesn't even look to be using much of an arch.
Not the worst if all he's doing is decline haha
I was gonna say, yea that looks like a good decline workout
Incline press can help with bench but your chest will only grow as big as your back will allow. Cut the chest to 1-2 times weekly and go heavy-Work your back and triceps too
i have a question on the grips. where is the proper place to put ur hands? outside your shoulders or a little farther? also, elbow wise should they be in or out? i just started benching 7 months ago, and up to 225 for max but need some tips to increase the weight. i eat ~4k cals a day. im currently on a pyramid plan, chest 6,8,10,14. incline or decline 6,8,10,14. pec dec or cable crossovers 8,10,14. im shot at the end and last week i did for both flat and incline 205, 185, 165, 145. pretty sure my numbers will go up, im going to keep the weight down to bang out more reps then try my 1rm at the end of the routine but consistantly add 5lbs every week