If You Bench 350 + pounds....

[catabolic kid]

How much progress have you made in terms of strength if you BP over 350 pounds in the last year?

The reason why I am asking is because I want to know how much progress really experienced lifters have made in the past year in strength. I know that some may be experienced and bench only 315, so, that is fine too...I just want to know how much real experienced guys have progressed in the last year in BP strength.....guys who have just started will progress alot more than someone who has been at it for years. I am asking because I am not happy with my progress.

[TADOLFI]

I've been hitting the gym steady for the last three years and
I've only gone up about 15 pounds for reps on my bench.

My latest change is going to be to do more dumbell work for bench instead of straight bar to see if that helps.

I'm interested to see what others have to say as well.

[GunTotingHipGangster]

sept-january i went up 5 pounds
jan-now went up 40 lbs and still going good

i've been working out for a good 4 years

[catabolic kid]

sept-january i went up 5 pounds
jan-now went up 40 lbs and still going good

i've been working out for a good 4 years

You went up 40 pounds in 3-4 months...are you on a cycle?

[monstermasss]

i go up 10lbs every week or every other week if i can do it myself or not, so i get spot a few days but you get used to the weight and try not to think too much just hit it!!!! by the way right now i push 325flat bench and 120lb bells.

[GunTotingHipGangster]

You went up 40 pounds in 3-4 months...are you on a cycle?

nope, my diet was wrong before, plus no protein shakes...apparently it still isn't 100% correct, but i can fine tune it after school is done...i also started doing deads instead of straight leg deads

i maxed out at 270 last may, was maxing out at 275 christmas, i havent gotten it yet, but i'm right on schedule for 315...i'm scared of it so i'm waiting until i'm 100% sure i can get it...thats been my goal for a long time

[IBdmfkr]

On cycle I go up quite a bit, then try and maintain through PCT. Usually rep 315 for 12 ON. and 315 for 6-8 OFF. 365 for 6 ON and 365 for 2-3 OFF. so it fluctuates a bit, but usually depends on what I'm weighing because I stay fairly lean.
Ex. gain weight/gain strength. Lose weight/Lose strength.

[chest6]

I'm not really training for stength right now. Tuesday was the first done I had done flat bb bench first thing in like 3 months. I could only do 275x5. Pretty sad compared to my old numbers. I could get 365 back when I cared about strength, though. It took me about 4 months to go from 335 to 365...but my diet pretty much sucked then. Now..seems like I increase a rep or two (maybe more) every workout.

[helium3]

with over five years on and off natural training i hit 300lbs flat,it took me a year to get from 260lbs to 300lbs im now on my first cycle so im sure that will increase(15lbs already in 2 weeks),to be honest i dont put much stock in strength,i also think that there are too many people juicing on here which are simply not ready,anything below 220lbs(for a man) is just not serious enough in imho.

[cj1capp]

To begin I want to make it clear i did this against the advice of almost every one on the board. In the end I paid the price. I tore my rotator cuff , three different tendons that held my shoulder in place completely off. Ive spent the past year ,two operations and 8 months of physical therapy recovering.on my last cycle i was using 600mg/wk of tren, 1200 mg/wk of test e , and anadrol 50 at 700mg wk. My bench went from 315 to 465 in less than a year. At 465 i felt some pain a laid off the bench for a month . I came back hit 300 felt fine Ij acked the weight up and when i got to 405 my arm explode. I made so many mistakes first my cycle was all Fu**** UP it was only my third and I was in love with the feelings form the gear second my base was not ready to handel that huge increase of weight my tendons were not ready and the gear may have also contibuted to weaking my tendons and finialy I did not listen to my bros here at AB.

[novastepp]

How much progress have you made in terms of strength if you BP over 350 pounds in the last year?

The reason why I am asking is because I want to know how much progress really experienced lifters have made in the past year in strength. I know that some may be experienced and bench only 315, so, that is fine too...I just want to know how much real experienced guys have progressed in the last year in BP strength.....guys who have just started will progress alot more than someone who has been at it for years. I am asking because I am not happy with my progress.

this really worked for me in terms of strength gains on my bench, just something you may want to read and try out...

http://www.eas.com/training/benchpress/index.asp

[Warrior]

How much progress have you made in terms of strength if you BP over 350 pounds in the last year?

The reason why I am asking is because I want to know how much progress really experienced lifters have made in the past year in strength. I know that some may be experienced and bench only 315, so, that is fine too...I just want to know how much real experienced guys have progressed in the last year in BP strength.....guys who have just started will progress alot more than someone who has been at it for years. I am asking because I am not happy with my progress.

A couple things I have found important...

<135: Start with a gym membership.

135-225: Start using the gym - consistency is the biggest factor in this group. Work on developing a stronger mind-muscle connection.

225-315: Diet, rest and progressive training programs become even more critical. And you must actually bench, as in the free weight bench press. Read the Guidelines for Growth article.

315-405: Everything in - all your ergogenics: nutrition, supplements, straps, wraps, gear, whatever. Also work on stronger Triceps power with Close Grip Bench pressing.

>405: Aside from the above... it gets real physcological at this point. You can began a really good set - and then the next one sucks ass! You have to do whatever it takes to dial in your motivation at this point. Ignore destructive influences and people making comments like, "wow, thats a lot of weight!" If you are the biggest in your gym - it may be time to find something more hardcore... lifting around a bunch of people pushing 225 is less motivating then lifting with a lot of people pushing over 405. Start developing your prelift rituals - everyone at this point has some... a tap of the bar, shaking your head, having a partner slap you - yelling out an ol' bosses name...

I have also found that in your search for increased limit strength - don't neglect getting stronger in the 10-12 rep range (being able to put up 3 or 4 plates 12 times will pay off)... don't get stuck doing quick singles and doubles all the time.

[lucabratzi]

A couple things I have found important...

<135: Start with a gym membership.

135-225: Start using the gym - consistency is the biggest factor in this group. Work on developing a stronger mind-muscle connection.

225-315: Diet, rest and progressive training programs become even more critical. And you must actually bench, as in the free weight bench press. Read the Guidelines for Growth article.

315-405: Everything in - all your ergogenics: nutrition, supplements, straps, wraps, gear, whatever. Also work on stronger Triceps power with Close Grip Bench pressing.

>405: Aside from the above... it gets real physcological at this point. You can began a really good set - and then the next one sucks ass! You have to do whatever it takes to dial in your motivation at this point. Ignore destructive influences and people making comments like, "wow, thats a lot of weight!" If you are the biggest in your gym - it may be time to find something more hardcore... lifting around a bunch of people pushing 225 is less motivating then lifting with a lot of people pushing over 405. Start developing your prelift rituals - everyone at this point has some... a tap of the bar, shaking your head, having a partner slap you - yelling out an ol' bosses name...

I have also found that in your search for increased limit strength - don't neglect getting stronger in the 10-12 rep range (being able to put up 3 or 4 plates 12 times will pay off)... don't get stuck doing quick singles and doubles all the time.

good read. i know what u mean when u say prelift rituals...i'll grunt a few times before a lift. or if im using straps ill slap my arms with them...what r u puttin up..

[thebison]

last year i was pushing like 365 for 2 , now im up to 450 for 2. so decent gains i guess i was on cycle for both of those btw.

[MASTER]

I went nearly 2 years without a cycle and could only do about 350 before i started this current cycle, which is a pretty heavy cycle, been on for 12 weeks now and can get over 400lbs.

[taiboxa]

since diet is usually onspot and constant its all about what im running at the time and my injuries..

[taiboxa]

last year i was pushing like 365 for 2 , now im up to 450 for 2. so decent gains i guess i was on cycle for both of those btw.

wow wuts are ur stats kuz repping 450x2 is like pressing up 475+ for 1rep
ur like right next to pressing 5 plates.. not calling u out just amazed

[lucabratzi]

cant really comment yet in this thread bout what i've done...im at the bottom of the bunch right now...335 for 4 sometimes 5.

[catabolic kid]

My senior year in High School I was benching like 295 or so...I never really maxed. Than, a little over a year later I was able to finally hit 405 at 19 years old. After that, I hit a plateau and never really got the chance to bust through it because of a shoulder injury that kept me from pressing anything heavy. So, now I am just depressed pushing around these baby weights....I actually have switched from flat and started focusing on inclines because I think that they are better for me as far as my shoulder goes. I need to try and not focus on how much I bench and just try to get a good workout...but, when I am struggling with weights that used to be warm ups it is really tough to handle mentally.

[lucabratzi]

but, when I am struggling with weights that used to be warm ups it is really tough to handle mentally.

bro. i know exactly what u mean. last year i fractured my splene and couldnt train for 8 weeks..i lost so much strength. so depressing to workout with weights that u'd warm up with...

[Doc.Sust]

let see i have been btwn the ball park of 365lbs to 405 lbs raw for the last 2 years and btwn 450 and 525lbs equiped.i dont see great gains anymore i stay in this range, depending on how i supplement ,gear or no gear, makes a big differencei think we all reach a certain point of our body's limits, there is only so far or so strong that any individual can become. the trick is finding new ways of breaking throught the plateaues time and time again, by training differently or supplementing differently. but there is a limit ,or a saturation point that our genetics or bio-mechanics will allow us to only become so strong, if this wasnt the case, than everyone that would continualy train would make gains and press over a grand by now,

[MAXIMA5]

Give static training a shot for a few weeks on the core lifts, particularly bench and close grip. Might push you over the wall.

[Natty99]

this really worked for me in terms of strength gains on my bench, just something you may want to read and try out...

http://www.eas.com/training/benchpress/index.asp

Thanks for putting this up Nova. I tried something similar to this last year and went up 30lbs in two months. I'm ready to go for it again!

[novastepp]

Thanks for putting this up Nova. I tried something similar to this last year and went up 30lbs in two months. I'm ready to go for it again!

no prob bro, i hope it helps you out!