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  1. #1
    katdaddy is offline New Member
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    In quest of a big bench

    I'm gettin' ready to start my 1st cycle which is dbol , deca & sust.
    Currently I'm getting back into shape, my best bench was 350x8 without a spot & right now I'm doing 345 for 5 reps which is about a 390max.
    The bench press routine I'm using is FANTASIC I got back to a respectable bench in 2 months after a 2year layoff!

    With this cycle I hoping to bench 440, is anyone out there pushing about the same weight? If so I would like to know how long it took you to get to 500lbs...

    Looking to hear from the older guys too, I'm 6' 233lbs 32years old & don't recuperate like I used to

  2. #2
    Bench-n-Squat's's Avatar
    Bench-n-Squat's is offline Associate Member
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    If you dont mind... post your bench routine bro.

  3. #3
    katdaddy is offline New Member
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    Quote Originally Posted by !DBF!
    If you dont mind... post your bench routine bro.
    It's a eight week program & this is my current routine

    monday light day 135x10 205x6 275x5 3sets
    assistance work: incline bench 3x5
    incline flye 3x5
    concentration curl 3x8
    hammer curl 3x8
    tricep pushdown 3x8

    wk1: thursday heavy day 135x10 225x10 245x2 300x5 1set
    assistance: flat dumbell bench 3x5
    flat flye 3x5
    tricep extension 3x8
    barbell curl 3x8

    MONDAYS REMAIN THE SAME
    THURS ASSISTANCE REMAINS THE SAME
    wk2: thurs 135x8 205x4 275x1 310x4 1set
    wk3: thurs 135x8 205x4 265x1 320x4
    wk4: thurs 135x8 205x4 275x1 330x4
    wk5: thurs 135x8 205x4 285x1 340x3
    wk6: thurs 135x8 205x4 295x1 350x2
    wk7: thurs 135x8 205x4 305x1 360x2
    wk8: thurs 135x8 205x4 315x1 370x1 & light assistance work

    week9 MAX OUT @ 390
    after you max take a week off from benching to recover & do this routine @ most twice a year. (and never back to back)
    *this is assuming you currently have a 340bench

    adjust the numbers according to your current max


    GOOD LUCK

  4. #4
    Bench-n-Squat's's Avatar
    Bench-n-Squat's is offline Associate Member
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    Thanx man... much appreciated!

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