Bench press goal is 400lbs

Arsnik23 · 04-19-2007, 08:49 PM

hey everyone, my bench press goal is 400lbs...I just maxed out on Monday and hit 300lbs...when a year ago my max was like 235 cuz I took a year off from lifting.

Whats the best way to attack my bench to get to 400lbs. I have been doing mostly high weight lower reps..more of a pyramid...10,8,6,4,1 type deal when im doing my sets...any suggestions??

Thanks,

Lewy

**Ikaika** · 04-19-2007, 08:56 PM

If you're training purely for strength, try looking into a Westside Barbell-style program. Lots of guys here have logged such training programs, check out the training logs.

**DJSTARER** · 04-23-2007, 01:02 AM

yeah, the conjugate will allow you to train at higher intensities for longer. The lbs u got in the last year will be much harder to get from now on. 100lbs is a lot of weight, so you best get ****ing crunk in the gym.

trojannation · 04-23-2007, 01:09 AM

Good luck on your goal of 400. I am trying to get there as well. My personal best was 385 a few years ago and I started lifting again about three months ago. Currently I am at 355 and do sets of 15, 12, 10, 8, 6, 5 on incline before going to flat bench where I do sets of 12, 10, 8, 6. Keep posting what you are having success with because I am always up for suggestions as well. Thanks, and good luck

**romanaz** · 04-23-2007, 01:37 AM

I would suggest trying out Westside and the conjugate. Both me and DJ have logs here on Westside. Good luck with your goal!

Arsnik23 · 04-23-2007, 05:28 PM

Quote:

Originally Posted by DJSTARER

yeah, the conjugate will allow you to train at higher intensities for longer. The lbs u got in the last year will be much harder to get from now on. 100lbs is a lot of weight, so you best get ****ing crunk in the gym.

yeah, i know once i reach like 320lbs...itll be harder to get past that...i am goin for size and strength...i weigh about 220lbs now...i want to get around the 235-240 range. Thanks for all the suggestions...keep em coming!!!!

**Jayhawkk** · 04-23-2007, 07:11 PM

400 raw is a nice number to hit and requires a good amount of calories if you're doing it natural. I got to mine by switching up my routine every 4-8 weeks depending on how tired my body was at the time. The harder part is getting that high of a raw bench while not getting that high of a raw bodyweight

GameDayDog · 04-23-2007, 08:59 PM

Look at all thys helpful advice...
I just knew someone was gonna say - My goal is 401 pounds...

On a serious note.. nobody's mention training your back...
It's involved a lot more in the bench press than most people thynk..

After that, a few tweaks in your technique may get you over the hump..
Lyke involving your legs in the lyft... and lowering the bar to the bottom
of your rib cage... instead of your nipples (midchest) - neck area..

Peace..~G

**Jayhawkk** · 04-23-2007, 10:48 PM

Back and shoulders, I agree.

**Peaked_18** · 04-24-2007, 12:08 AM

No on got into the specifics, they just mentioned Westside. But there are a lot more things to focus on other than back and shoulders. I would say be careful with Westside and start to read up-to-date articles and understand it's philosophy.

You could also try Joe Defranco's (defrancostraining.com) routine "Westside for skinny bastards." It's not Westside training, but it is a solid workout for anyone. You could also adjust the maximum effort rep ranges and sets some weeks, but it has what you need. You may want to add a leg day or total body day including some Olympic lifts or some conditioning.

Number one muscle in the bench press (powerlifting style at least) is the triceps. Get them hella strong.

**romanaz** · 04-24-2007, 12:15 AM

Quote:

Originally Posted by Peaked_18

No on got into the specifics, they just mentioned Westside. But there are a lot more things to focus on other than back and shoulders. I would say be careful with Westside and start to read up-to-date articles and understand it's philosophy.

You could also try Joe Defranco's (defrancostraining.com) routine "Westside for skinny bastards." It's not Westside training, but it is a solid workout for anyone. You could also adjust the maximum effort rep ranges and sets some weeks, but it has what you need. You may want to add a leg day or total body day including some Olympic lifts or some conditioning.

Number one muscle in the bench press (powerlifting style at least) is the triceps. Get them hella strong.

I would like to add lats as well, for that off the chest push. My off the chest power is bad, because I've neglected my lats in training. So I would say, develop the triceps and lats.

**Peaked_18** · 04-24-2007, 12:23 AM

Quote:

Originally Posted by romanaz

I would like to add lats as well, for that off the chest push. My off the chest power is bad, because I've neglected my lats in training. So I would say, develop the triceps and lats.

Try pause reps when benching. They do wonders...

**DJSTARER** · 04-24-2007, 05:25 AM

my first two cycles were all pause bench. i have to agree on that one.

conjugate

Arsnik23 · 04-24-2007, 06:19 PM

Quote:

Originally Posted by Jayhawkk

400 raw is a nice number to hit and requires a good amount of calories if you're doing it natural. I got to mine by switching up my routine every 4-8 weeks depending on how tired my body was at the time. The harder part is getting that high of a raw bench while not getting that high of a raw bodyweight

how much do u think I should weigh? I am about 220lbs at the moment...

Arsnik23 · 04-24-2007, 06:20 PM

I never thought of doing pause reps, I will have to try that next week on heavy day!! Thanks!!!

Arsnik23 · 04-24-2007, 06:24 PM

I am definitely going to try pause reps next heavy day on bench!

**Jayhawkk** · 04-24-2007, 08:07 PM

If you don't rush it you should be able to keep near that same weight if you wanted. I would say that keeping it below 240 is not too hard

Arsnik23 · 04-24-2007, 08:58 PM

Quote:

Originally Posted by Jayhawkk

If you don't rush it you should be able to keep near that same weight if you wanted. I would say that keeping it below 240 is not too hard

I dont mind weighin 240, it should be a solid 240, not ripped but solid. I am going for size as well...but my ideal weight I want to be is around 235lbs

04-19-2007, 08:49 PM	#1
Arsnik23 New Member Join Date: Apr 2007 Posts: 23 Recipes: 0 Rep Power: 0	Bench press goal is 400lbs hey everyone, my bench press goal is 400lbs...I just maxed out on Monday and hit 300lbs...when a year ago my max was like 235 cuz I took a year off from lifting. Whats the best way to attack my bench to get to 400lbs. I have been doing mostly high weight lower reps..more of a pyramid...10,8,6,4,1 type deal when im doing my sets...any suggestions?? Thanks, Lewy

04-19-2007, 08:56 PM	#2
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,771 Recipes: 0 Rep Power: 216	If you're training purely for strength, try looking into a Westside Barbell-style program. Lots of guys here have logged such training programs, check out the training logs. __________________ No supplement can make up for the lack of a strong work ethic.

04-23-2007, 01:02 AM	#3
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	yeah, the conjugate will allow you to train at higher intensities for longer. The lbs u got in the last year will be much harder to get from now on. 100lbs is a lot of weight, so you best get **ing crunk in the gym. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America** Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-23-2007, 07:11 PM	#7
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	Re: Bench press goal is 400lbs 400 raw is a nice number to hit and requires a good amount of calories if you're doing it natural. I got to mine by switching up my routine every 4-8 weeks depending on how tired my body was at the time. The harder part is getting that high of a raw bench while not getting that high of a raw bodyweight __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

04-23-2007, 08:59 PM	#8
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Re: Bench press goal is 400lbs Look at all thys helpful advice... I just knew someone was gonna say - My goal is 401 pounds... On a serious note.. nobody's mention training your back... It's involved a lot more in the bench press than most people thynk.. After that, a few tweaks in your technique may get you over the hump.. Lyke involving your legs in the lyft... and lowering the bar to the bottom of your rib cage... instead of your nipples (midchest) - neck area.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

04-23-2007, 01:09 AM	#4
trojannation Pro Stature Join Date: Apr 2007 Posts: 590 Recipes: 0 Rep Power: 140	Good luck on your goal of 400. I am trying to get there as well. My personal best was 385 a few years ago and I started lifting again about three months ago. Currently I am at 355 and do sets of 15, 12, 10, 8, 6, 5 on incline before going to flat bench where I do sets of 12, 10, 8, 6. Keep posting what you are having success with because I am always up for suggestions as well. Thanks, and good luck

04-23-2007, 10:48 PM	#9
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	Re: Bench press goal is 400lbs Back and shoulders, I agree. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

04-24-2007, 12:08 AM	#10
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Re: Bench press goal is 400lbs No on got into the specifics, they just mentioned Westside. But there are a lot more things to focus on other than back and shoulders. I would say be careful with Westside and start to read up-to-date articles and understand it's philosophy. You could also try Joe Defranco's (defrancostraining.com) routine "Westside for skinny bastards." It's not Westside training, but it is a solid workout for anyone. You could also adjust the maximum effort rep ranges and sets some weeks, but it has what you need. You may want to add a leg day or total body day including some Olympic lifts or some conditioning. Number one muscle in the bench press (powerlifting style at least) is the triceps. Get them hella strong.

04-24-2007, 05:25 AM	#13
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	Re: Bench press goal is 400lbs my first two cycles were all pause bench. i have to agree on that one. conjugate __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-24-2007, 06:20 PM	#15
Arsnik23 New Member Join Date: Apr 2007 Posts: 23 Recipes: 0 Rep Power: 0	Re: Bench press goal is 400lbs I never thought of doing pause reps, I will have to try that next week on heavy day!! Thanks!!!

04-24-2007, 06:24 PM	#16
Arsnik23 New Member Join Date: Apr 2007 Posts: 23 Recipes: 0 Rep Power: 0	Re: Bench press goal is 400lbs I am definitely going to try pause reps next heavy day on bench!

04-24-2007, 08:07 PM	#17
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	Re: Bench press goal is 400lbs If you don't rush it you should be able to keep near that same weight if you wanted. I would say that keeping it below 240 is not too hard __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!