• FreeTrainers.com Forums
• Strength & Powerlifting
• Bench press Progress

Group: Strength & Powerlifting

Bench press Progress

Kidfreedom Posts: 52 Joined: 2004/05/19	2008/02/13, 01:34 AM name: Chris age: 20 height: 6'0 weight: 245 I was recently up at UNLV for a semester and did pretty well. Despite an ankle injury that benched me for quite a while, I dropped 20 pounds and was getting into relatively good shape. Unfortunately, through laziness, moving back to Hawaii, and a hamstring injury, I've ballooned from 215 to 245. I've started lifting again and began the Shawn Phillips bench press routine three weeks ago, I'll keep track of the progress here. Workout #1 230 X 6 X 2 240 X 4 Workout #2 235 X 3 255 X 2 X 2 280 negative Workout #3 215 X 6 X 2 230 X 5 X 2 245 X 4 Workout #4 240 X 3 260 X 2 X 2 290 negative Workout #5 225 X 6 235 X 5 X 2 250 X 3 (failure test) I'm doing some other stuff, of course. I'm about to begin a legs routine and working core now that I'm back into things. Also throwing in shoulders and triceps on bench days, and biceps and back on leg days. Benchpress 1RM as of 1/28: 275 pounds Benchpress 1RM Goal for 2/18: 300 pounds Benchpress 1RM Goal for 3/17: 315 pounds I think it'll be interesting to see the types of gains I make while I'm in the process of losing weight and getting back down to the 220 range.
rev8ball Posts: 3,081 Joined: 2001/12/27	2008/02/13, 02:17 AM Ah, a fellow Rebel (even if only for a semester...lol) Good luck with your program.... -------------- Michael Strength & Conditioning is not everything; it just really sucks to be weak and slow.
merrillj Posts: 197 Joined: 2007/06/28	2008/02/13, 02:53 PM Those are some pretty ambitious goals. Good luck.
Kidfreedom Posts: 52 Joined: 2004/05/19	2008/02/22, 04:30 AM It's 2/21 and I believe my max is in the range of 300, now. Making progress. Last two workouts were: Workout #6 275 X 1, 285 X 1, 290 X 1, 295 X 1 fail Workout #7 235 X 5 X 2 250 X 3 X 2 275 X 1
Kidfreedom Posts: 52 Joined: 2004/05/19	2008/02/25, 10:05 PM Workout #8 255 X 3 X 2 275 X 1 275 to failure, 3 reps Workout #9 250 X 5 X 2 260 X 3 X 2 260 to failure, 4 reps
merrillj Posts: 197 Joined: 2007/06/28	2008/02/25, 10:57 PM Good progress. Keep it coming. If you could, provide more details. Like, this set was hard, this was easy, etc. Thanks.
Kidfreedom Posts: 52 Joined: 2004/05/19	2008/02/28, 01:13 AM I have a color-coded chart that I've been recording progress in. According to this chart, I haven't really struggled with an assigned lift since Workout #3. I'm pretty sure I've outpaced the workout chart and maybe next week I'll jump to the next 5-pound increment in the workouts. For instance, workout #9 called for 260 X 3 X 2, and after those sets I could still lift 260 X 4 without too much trouble. I'll try providing a bit more input. Tomorrow's workout: 260 X 3 X 2 280 X 2 X 2 290 X 1 If I feel they're too easy, I'll up the weight a bit. I've been flexible with the program and changing things a bit depending on how my body's reacting. Post again tomorrow.
Kidfreedom Posts: 52 Joined: 2004/05/19	2008/02/29, 11:23 PM Felt kind of weak today. 45 X 10 135 X 10 175 X 5 195 X 2 225 X 2 245 X 1 265 X 3 X 2 280 X 2 X 1 I've had a few minor shoulder problems, and the 280 set was pretty difficult and didn't want to risk something happening. 225 X 10 X 1 135 X 20 Out of curiosity, if I'm trying to add to my bench, would it be counterproductive to warm-down with 135?
	2008/03/01, 08:44 AM If you are trying to add to your bench, make sure you are also doing overhead press and lat work.
Kidfreedom Posts: 52 Joined: 2004/05/19	2008/03/01, 06:21 PM I usually integrate shoulders into bench days, and then bis, tris, and back the next day. I was more concerned with the 135 warm-down as to whether it would alter the way my chest adds muscle.
bigandrew Posts: 5,146 Joined: 2002/10/21	2008/03/01, 11:22 PM Just curious....aside from just being stronger....why do you need a high bench? At 245 I doubt your a lineman...so what are you doing for the rest of your body? -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
Kidfreedom Posts: 52 Joined: 2004/05/19	2008/03/02, 08:05 PM This is more about a goal than anything else. In addition, sex gets more interesting. But no, I don't NEED a 400+ pound bench for anything. With that being said, in the 220 lb category, the WADBL Hawaii state record for age 20-25 men is 396.7 lbs. If I end up near 400, I might give that a shot just to say I did it. But yeah, I have plenty of goals I've set for myself without any need. I've wanted to dunk a basketball, for instance. I've come really close in the past, and that's another goal that's within reach.
Kidfreedom Posts: 52 Joined: 2004/05/19	2008/03/17, 10:36 PM just maxed out today. i've decided to re-work the original Shawn Phillips benchpress routine because it's too long. instead of a 7-week program, i'll be cutting it to a 5 week program. i'll also remove all of the negatives and replace them with 1-rep lifts. so anyway, my goal for today was 315, but i've been plateauing lately and my left chest muscle has been sore lately so I wasn't expecting to hit that mark. I managed 305, which is a 30-pound improvement in 7 weeks despite the trouble i've had with the routine. January 27 - 275 March 17 - 305 Next Goal: May 5 - 335 (hopefully by tweaking some things i'll be able to get this)