For the past several weeks, i've really been looking foward to friday, jan 21, and its almost here. I'm maxing out for the first time in a few years and am really curious/excited to see how i do.

In my last chest workout, i was able to do 3 sets of 8 using 225, resting 2.5-3 minutes between each set without failing on any set. Then I did a couple of neg reps, one at 275 and one at 285, just to prepare myself for the max out. I know I can get at least 10 reps with 225 if i go to failure, and at least 6 with 250. According to various 1RM calculators online, I can do anywhere from 290-300.

I'm gonna be safe and start with 285, and even if thats all i can do, I'll be thrilled. Do you guys think I can do it? I'll find out soon enough. Wish me luck.

You can go it - no problem. :tu:

It's a mental thing...doesn't matter what we think. If you believe you can do it, you'll put the weight up. If you have any self doubt then you won't do it. Go for it!

Lifting is certainly a mental thing. Majorly mental.

Yes, according to the numbers I have you should be around 290-295 max. Of course, it depends on if your muscles are accustomed to such heavy weights. The heavy negatives will help that considerably. Yesterday was my second bench workout after 4 month stop, and I still put up 365x4. It's all mental for me (not all, but within reason).

I went in there hoping i could get 285..

1st attempt: 285, went up easy
2nd atempt: 295, went up with a little struggle, but went up nonetheless.
3rd attempt: 300, Went up half-way... then went back down very quickly... thank god i had a good spotter. The weird thing here was that the first one of my muscles to fail was my right calf?! I've never had my calf start hurting from benching before.. anyone else ever experience this? It just got real tight all of a sudden and as soon as i racked the weight I jumped up and had to walk around on it for a while. I'm hoping its nothing to serioius.

Anyway.. I am psyced that I got 295. I am starting Shaun Philips 7-week program on monday. I was hoping for 285, so that I could get at least 300 by the end of the program. But since I got 295 from the getgo, I can potentially be doing more than 3 plates in a matter of weeks. THAT would be AWESOME.

Depending on your current benching form, I could probably get your bench over 315 in a week or two. I have known many people with OK strength, say 275-315 range, and after I teach them correct form, their bench usually jumped 10-30 lbs right away.

When I learned how to bench, my weights went from 295x6 to 365x5 in 4 months. Of course, there were other factors that came into play, such as my sister had just passed away and I went from 185 lbs to 215 lbs in that time frame as well. I got fat b/c I at everything in site. Having proper heavy bench form is crucial though.

Supirman, not trying to hijack the thread, but could you describe the "proper form"? about 4 years ago I was able to put up 285 one time on two different occasions. I'm starting to get back into heavier weights again, did 250 a couple weeks ago. I want 3 plates on each side. I will say I'm working my whole body equally hard this time around. Back and bi's one day, rest, Legs one day, rest, Chest and tri's, rest. I do shoulders on days that they feel the best, no more than once every 3 workouts.

I want to put up 3 plates on each side one day too. Not just to put them up, I want my other lifts to mirror my bench, i.e. Deads and Squats.

I'll PM you.

Any chance I could get in on the 'perfect form' Supirman?
I've had to do my own little variation of bench press form as the description given on some websites is just not comfortable, so is probably holding me back.
Thanks man :tu:

It's not so much perfect form, but there are a few small things thatcan be done to increase the mechanical efficiency of your bench. I'll PM you.

Any chance I could get in on the 'perfect form' Supirman?
I'vehad to do my own little variation of bench press form as thedescription given on some websites is just not comfortable, so isprobably holding me back.
Thanks man :tu:

Hey supirman could you possibly hook me up with your tips to good bench form. I've been stuck at like 210 for a while and i'm wondering if its just my form.

Depending on your current benching form, I could probably get your bench over 315 in a week or two. I have known many people with OK strength, say 275-315 range, and after I teach them correct form, their bench usually jumped 10-30 lbs right away.

When I learned how to bench, my weights went from 295x6 to 365x5 in 4 months. Of course, there were other factors that came into play, such as my sister had just passed away and I went from 185 lbs to 215 lbs in that time frame as well. I got fat b/c I at everything in site. Having proper heavy bench form is crucial though.

Damn.. you're pushing some serious weight. I've been going to the gym on and off for the past 6 years or so, so I think my form is pretty good. I keep both feet planted on the ground. I line up my pinky fingers with the lines on the bar. I grip the bar as tight as possible. I inhale on the negative part of the rep and once its time to push up i exhale pretty heavily, trying to be as explosive as possible. Anoter little tip that i got from a mens health that i incorporated a few months ago is on the negative portion of the rep, I try to pull the bar apart, as if the bar were a rubber band that i could stretch, and on the way up, i do the opposite.

If you see anything wrong with my method, or have anything you'd like to add to it, by all means post a reply or feel free to pm me if you prefer. I'm always open to new ideas, and you've obviously got a big bench to back up what you say.

On a side note.. its pretty humbling to here you call someone who benches 275-315 as having OK strength. But thats ok.. just more of a reason for me to want to keep getting bigger.

I know slews of guys that can bench 275-315, so to me that's simplyOK. I benched 315 when I was 16, just 1 year after I startedlifting :D

My best benches for various reps were: 365x11, 405x4, 440x1.

The biggest problem most people have is the position of their upperarms and elbows during the bench. If your side and your upper armform anything close to a 90 degree angle, you have bad form (at leastfor tryin to lift heavy). The angle should be more towards the 45degree mark. A really good way to lock yourself into this angleis to roll your shoulders back, basically like you're flexing yourlats. Then pull your shoulder blades together. Now if youwere to grab the bar while in that lat-flexed position, your arms willbe in the right position.

I was taught Dan Blakely, who is the cousin of J.M. Blakely. Danis a professional model, though he dabbles in powerlifting on theside. J.M. is a professional lifter, and he has benched over 700lbs. It works for them, and when I employed it, it worked wondersfor me.
Damn.. you're pushing some serious weight. I've beengoing to the gym on and off for the past 6 years or so, so I think myform is pretty good. I keep both feet planted on the ground. I line upmy pinky fingers with the lines on the bar. I grip the bar as tight aspossible. I inhale on the negative part of the rep and once its time topush up i exhale pretty heavily, trying to be as explosive as possible.Anoter little tip that i got from a mens health that i incorporated afew months ago is on the negative portion of the rep, I try to pull thebar apart, as if the bar were a rubber band that i could stretch, andon the way up, i do the opposite.

If you see anything wrong with my method, or have anything you'd liketo add to it, by all means post a reply or feel free to pm me if youprefer. I'm always open to new ideas, and you've obviously got a bigbench to back up what you say.

On a side note.. its pretty humbling to here you call someone whobenches 275-315 as having OK strength. But thats ok.. just more of areason for me to want to keep getting bigger.

315 at the age of 16?! Did you ever enter any competitions or anything?I was turning 17 after a year of lifting, and I thought i was badass being able to work out with 135. Even the strongest kids in my grade could at most do 225, or just barely over it, for a 1rm.

As far as your technique.. ive never heard of anything like it. My elbow is definately at a 90 degree (or close to it) angle. And its the same way I've always seen everyone else bench. But if it works so well for you, i'd be silly not to give it a try. I'll do it for a couple weeks during my warm-up sets, and once i am comfortable enough with it and feel i'm doing it correctly, i'll apply it to my workout sets. I'll let you know how it works out. Thanks for the tip.

Yea, I competed in all the local high school events, and then in somelocal events when I was 20 and 21. But I suffered a herniateddisc so my powerlifting days are mostly done. I can still benchheavy, but I feel like a wimp because I'm no longer allowed tosquat. Though, I'm gonig to see a sports doctor in the next weekor so, hopefully I can get somewhat back on track.

My best squat, bench, deadlift in high school was 475, 340, 495 as ajunior (17 yrs old). I would have done better my senioryear, but suffered a severely dislocated thumb in football thatrequired surgery. Then I broke my hand the night before thelifting competition at baseball practice. In high school, Icompeted at 191 lbs.

My best after high school was 440 bench, 585 dead lift, and 600squat. This was done first at 220 lbs, then I leaned down and didit again at 194. I haven't squatted over 225 lbs in almost 2years though, so I can only dream of those days now!
315 at the age of 16?! Did you ever enter anycompetitions or anything?I was turning 17 after a year of lifting, andI thought i was badass being able to work out with 135. Even thestrongest kids in my grade could at most do 225, or just barely overit, for a 1rm.

As far as your technique.. ive never heard of anything like it. Myelbow is definately at a 90 degree (or close to it) angle. And its thesame way I've always seen everyone else bench. But if it works so wellfor you, i'd be silly not to give it a try. I'll do it for a coupleweeks during my warm-up sets, and once i am comfortable enough with itand feel i'm doing it correctly, i'll apply it to my workout sets. I'lllet you know how it works out. Thanks for the tip.

440 at 194 lbs is ridiculous. thats 225% of your bodyweight.
Pound for pound, my PB is 240 at 155 lbs when i was 19. Right now I am at 295 at 210, but soon enough i'll be benching 300+ and then cutting down to <200 lbs, which will put me at my best strength pound for pound. (over 150%)

What does it take to win competitions. I would imagine well over 200%. Also, were the guys in the competition using the form technique you just described?

This is the program I am doing for the next 7 weeks:
http://www.musclemedia.com/training.../benchintro.asp

Have you ever heard of/used this program?
What types of programs would you use to build your bench?

I'm also going to be taking creatine (which I've never used before), along with some other supplements I've never used (hmb, zma, l-glutamine).. So i am really looking for a big jump in the next couple of months.

I never followed any special bench routine. I just did chest onceper week, and I'd do a couple of sets from 2-6 reps. Simplereally. If I had actually trained for powerlifting, I'm sure allof my totals would have been quite a bit higher.

As far as winning in competition, that all depends on thecompetition. I high school, with the total I had, I won overallby over 200 lbs. There are usually (at least in relatively smallcomps like I went to) guys that are good at benching, guys that aregood squatters, and some good deadlifters. It was rare that Ifound anyone else that was good at all three. Most powerliftertypes will use the form I do. Not only does it shorten themovement required, but it puts you in a more powerful position. And as an added bonus, it takes much of the stress off theshoulder. It hurts just thinking about keeping my arms out at a90 degree angle from my body!

440 at 194 lbs is ridiculous. thats 225% of your bodyweight.
Poundfor pound, my PB is 240 at 155 lbs when i was 19. Right now I am at 295at 210, but soon enough i'll be benching 300+ and then cutting down to<200 lbs, which will put me at my best strength pound for pound.(over 150%)

What does it take to win competitions. I would imagine well over 200%.Also, were the guys in the competition using the form technique youjust described?

This is the program I am doing for the next 7 weeks:
http://www.musclemedia.com/training.../benchintro.asp

Have you ever heard of/used this program?
What types of programs would you use to build your bench?

I'm also going to be taking creatine (which I've never used before),along with some other supplements I've never used (hmb, zma,l-glutamine).. So i am really looking for a big jump in the next coupleof months.