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TOPIC: Quest for a 400 lb Bench, or add XX lbs to your bench

 
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November 19, 2012 6:18 AM
This one's for everybody! Add lbs to your bench. Start with your latest max and go!

My goal - 4 wheels, paused at the bottom. 405!

Below, post your current max, target max, and plan to get there.
November 19, 2012 6:20 AM
Current max = 355 (paused)

Goal = 405 (paused)

The plan
4 weeks hypertrophy
1 week CNS amplification
6 weeks strength
1 week CNS amplification
Test new max

From there, I'll see how far off I am and decide how to attack the big 4.
November 19, 2012 11:54 AM
Wow, this thread caught on like wild fire.
November 19, 2012 6:06 PM
Well, I have a rough outline of the plan. I've been doing well with a light plan and adjusting on the fly so why stop now. My bench lagged behind for awhile and just now got moving a bit so a modest goal for the time being.

Current =325
Goal = 350

Starting this week
A. Tuesday bench session B. Saturday hypertrophy day

Week 1

A. Max Effort
50% x 5
60% x 3
70% x 2
80% x 1
90% x 1
95% x 1
100+ x 1
115% x 2 with slingshot
B. 3 x 8 + 4 forced negatives as done in the Animal Hellraiser programming.

Week 2

A. Rep work
5 x 5
2 x 5 with slingshot
B. Incline bench
3 x 10
DB floor press for 1 minute

Week 3

A. Speed work
60% + bands 8 x 3
B. Military press
sets/reps to be determined

Lots of tricep and lat accessory work with some shoulder stuff thrown in. Week 4 will be max effort again and probably look the same or very similar but a max set of 3 or something.
  1087227
November 20, 2012 6:11 AM
Good luck!
November 23, 2012 7:41 AM
Recouping my shoulder, on the back up now. Providing it holds up, whats the time frame again?
  11450638
November 26, 2012 6:39 AM
I didn't post a time frame for everyone. I'm doing a 12-week program (on week 3). I think we can each state our own time frame that fits our individualized plan.
January 7, 2013 10:16 AM
Doing 531 to get to 300!
  29754162
February 12, 2013 8:17 AM
im not using this program but im with ya ...im working on my 405 raw pause aswell...im not entirely sure where im at atm but my guess is 360 or less....i wont be doing singles for another week or two im still on doubles with alot of accessory work...tomorrow for me is 335 for doubles then timed holds and jms
February 12, 2013 10:25 AM
Just an honest question. Why do people do heavy flat but not do heavy incline? I've always done heavy on both. Incline helps me on the flat to push up and back. I had a 405 max back in the day and set of 10's with 315 on the incline. Its also helped in the military press too. I'm at 340 on the incline now. I train tri's hard too, also the lats and back for support. I tuck my shoulder blades in so they touch when I bench with a good arch.
  11450638
February 12, 2013 10:55 AM
I go as heavy as I can on the incline but I feel more strain on my shoulders with the incline. I prefer doing incline with dumbbells but alternate from week to week. I tuck my shoulders in on flat but I never thought to do it on incline.
February 12, 2013 11:04 AM
Its not as big a arch as on the flat.
  11450638
February 12, 2013 12:40 PM
i do a heavy incline...a heavy over head...i do just about evrything heavy....i guess some people worry about shoulders..or just can handle more weight on flat so thats all they press heavy on

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