bench max

**bigordie** · 08-19-2004, 01:56 PM

whats up bros,

I understand you probably get questions similar to this often but i just wanted to see if i could get some help from different angles on this one. Right now i do a bench press work out of (12x135 10x185)warmup sets (10x225 5x275 1x315)work sets (225xmax)burnout. My goal is by august 2005 to press 405. I was wondering if anyone had any input on a program that would help or if i am on the right track.

6'3
205
20yrs
natural

**GoingBiG** · 08-19-2004, 02:08 PM

You want strenght!!! Have you ever heard of sheiko? Sheiko is one of the best strenght building programs ive seen.. I have never done it my self, but i have seen other people getting great results with it..

Do you know sheiko?

It's a russian powerliftning program made by Boris Sheiko... It's a five week cyclus, but it involves benchpress, deadlift and squat... But i guess you can drop deadlift and squat if you are going for the benchpress... Do you want to know more about it...

Here are some rules you have to follow if you want to be strong:
Don't go to failure
Train explosive

When you wanna be good at something do it and do it often... train benchpress 3 times a week... But failure is not an option... You are going to kill you self by doing it...

**biglouie250** · 08-19-2004, 02:11 PM

Originally Posted by GoingBiG

When you wanna be good at something do it and do it often... train benchpress 3 times a week... But failure is not an option... You are going to kill you self by doing it...

the other body parts?

**GoingBiG** · 08-19-2004, 02:15 PM

what about em?

**bigordie** · 08-19-2004, 02:25 PM

yeah i would like to hear a little more about it, is there somewhere i can check it out...also i think biglouie was wondering the same thing i am, "you are goin to kill yourself by doing it." what does taht mean.

**Hypertrophy** · 08-19-2004, 03:08 PM

Strength train.
Use >85% of 1RM
Use a 6,4,2 rep scheme
Organize a strucutre periodization and peak the time you want to be your strongest.

**GoingBiG** · 08-20-2004, 04:55 AM

Originally Posted by bigordie

yeah i would like to hear a little more about it, is there somewhere i can check it out...also i think biglouie was wondering the same thing i am, "you are goin to kill yourself by doing it." what does taht mean.

It just means that there are less good things about failure(if there are any good thing about it) than bad....

There is a link to some powerlifting programs and sheiko is there too...

http://www.zyworld.com/powerlifting/workout.htm

**bigordie** · 08-20-2004, 10:34 AM

Originally Posted by GoingBiG

It just means that there are less good things about failure(if there are any good thing about it) than bad....

There is a link to some powerlifting programs and sheiko is there too...

http://www.zyworld.com/powerlifting/workout.htm

that is an intense bench press workout schedule. Thanks for showing me i like some things about it and i will take part of it and use it in my workout schedule but i dont think i can bench 4-8x week. I do like the program thanks alot bro

**Latinohulk** · 08-20-2004, 10:37 AM

How do I post a new thread?

**bigordie** · 08-20-2004, 10:41 AM

go to the top of the page in whatever forum youre question concerns and there is a button that says "post new Thread" click taht

**bluethunder** · 08-20-2004, 01:52 PM

Strength can be done by low reps higher then normal weight. 70-90% 1RM 1-6 reps only.

**Honest Abe** · 08-20-2004, 02:00 PM

your 6'3" and 205 and you bench 315....mmmmmm....your pretty skinny dude like me, i'm suprized you can lift 315 naturally

**bigordie** · 08-20-2004, 02:26 PM

yeah i know bro...im comin off a bad injury where i lost alot of wieght and im tryin to get the strength back up...but no excuses, its weak

**Honest Abe** · 08-20-2004, 03:29 PM

no its a compliment bro,

i'm 6'2" 195 and aint near 315 at all.

**bigordie** · 08-20-2004, 04:47 PM

ohhhhh i misread that...thanks bro. Its hard with our long skinny arms.

**63190** · 08-21-2004, 07:27 PM

NO SHIAT!111 That's a lot of weight. I'm 6'3 and 190 right now. My best bench ever was 280 when I was five pounds heavier. It went up real slow, but I locked it out. I can't wait to recover from my shoulder injuries. If at all. I'm all depressed now.
;-;<--- crying.
Totally off subject, but I clean and pressed 185 today.