Thread: Bros that've benched 315 natty
03-04-2018, 12:44 PM
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#61
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layne nortons phat
1 day of 3 sets of 3-5 reps
1 day of 6 sets of 6
1 day of 3 sets of 3-5 reps
1 day of 6 sets of 6
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03-04-2018, 12:47 PM
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#62
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Easy:
Bench 3 times/week. 3x3. Pick a weight. Keep doing the same weight until you get comfortable with it and have good bar speed. Pause all your reps. Slow and steady wins the race OP. no rush unless you're competing.
for reference im going to attempt a 350 bench in the upcoming weeks.
Bench 3 times/week. 3x3. Pick a weight. Keep doing the same weight until you get comfortable with it and have good bar speed. Pause all your reps. Slow and steady wins the race OP. no rush unless you're competing.
for reference im going to attempt a 350 bench in the upcoming weeks.
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03-04-2018, 01:56 PM
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#63
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Originally Posted By rectifryer⏩
Yes and everyone on the misc is CEO 10k a day..Really? Because literally everyone I know that's lifted more than a couple years has a 315+ bench.
03-04-2018, 02:00 PM
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Originally Posted By rectifryer⏩
Lmao, unless everyone you know is taking creatine then I highly doubt thatReally? Do you lift at curves?
Have you considered not everyone at the gym is trying to max out everytime you're there just to impress you? Because literally everyone I know that's lifted more than a couple years has a 315+ bench.
Have you considered not everyone at the gym is trying to max out everytime you're there just to impress you? Because literally everyone I know that's lifted more than a couple years has a 315+ bench.
03-04-2018, 02:00 PM
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#65
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Just kept benching I think? Biggest strength gains on bar bench I used to have were from dumbbell benching to switch it up or doing a chit ton of sets of 3 at around 250 lbs.
03-04-2018, 02:03 PM
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#66
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Originally Posted By rectifryer⏩
lol you're a fuking idiot. When I bench 3 plates or higher or incline dumbbell bench with 120 lb dbs people literally stare at my uni gym. Many lifters will never hit 3 plates in their livesReally? Do you lift at curves?
Have you considered not everyone at the gym is trying to max out everytime you're there just to impress you? Because literally everyone I know that's lifted more than a couple years has a 315+ bench.
Have you considered not everyone at the gym is trying to max out everytime you're there just to impress you? Because literally everyone I know that's lifted more than a couple years has a 315+ bench.
03-04-2018, 02:05 PM
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#67
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Originally Posted By AngusPeppered⏩
Lol at your uni gym where neckbeards go to creep on cardio bunnies. And how many of them do you think lift consistently?lol you're a fuking idiot. When I bench 3 plates or higher or incline dumbbell bench with 120 lb dbs people literally stare at my uni gym. Many lifters will never hit 3 plates in their lives
COPE
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03-04-2018, 02:06 PM
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#68
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Originally Posted By AngusPeppered⏩
i rep 315lol you're a fuking idiot. When I bench 3 plates or higher or incline dumbbell bench with 120 lb dbs people literally stare at my uni gym. Many lifters will never hit 3 plates in their lives
posting this from my iphone x while driving in my ferrari
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03-04-2018, 02:06 PM
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#69
03-04-2018, 02:21 PM
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#70
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Originally Posted By rectifryer⏩
You're wrong if you think a 315 bench is common in most gyms. It's very rare.Really? Do you lift at curves?
Have you considered not everyone at the gym is trying to max out everytime you're there just to impress you? Because literally everyone I know that's lifted more than a couple years has a 315+ bench.
Have you considered not everyone at the gym is trying to max out everytime you're there just to impress you? Because literally everyone I know that's lifted more than a couple years has a 315+ bench.
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03-04-2018, 02:28 PM
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#71
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Originally Posted By rectifryer⏩
lol not sure if srsReally? Do you lift at curves?
Have you considered not everyone at the gym is trying to max out everytime you're there just to impress you? Because literally everyone I know that's lifted more than a couple years has a 315+ bench.
Have you considered not everyone at the gym is trying to max out everytime you're there just to impress you? Because literally everyone I know that's lifted more than a couple years has a 315+ bench.
Do you live in a basement and never interact with other human beings? Or do you like posting retarded chit just for lols
03-04-2018, 02:28 PM
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#72
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Originally Posted By jesteraq⏩
That's great. I was addressing the dude who said he's only seen TWO people in his ENTIRE life bench 315.You're wrong if you think a 315 bench is common in most gyms. It's very rare.
This thread has a huge disparity between people saying just wrap up a 5x5 program until you hit it and people who say it's impossible for most lifters. I'd wager people who don't consistently lift aren't the people that OP was addressing which has now became the main focus. The scope creep in this thread is real.
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03-04-2018, 02:29 PM
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#73
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Originally Posted By AngusPeppered⏩
lol you're a fuking idiot. When I bench 3 plates or higher or incline dumbbell bench with 120 lb dbs people literally stare at my uni gym. Many lifters will never hit 3 plates in their lives
this is not the chest of someone who benches 3 plates. Either
a)you don't bench 3 plates
b)you have massive bro spots/bounce off chest or dont touch chest
c)jumped on gear since that photo was taken
03-04-2018, 02:32 PM
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#74
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Originally Posted By rectifryer⏩
315 is definitely achievable for most people if they put the work in. I agree with that. Very few people are actually held back genetically in that regard I personally feel. Don't need to be on the sauce for it either.That's great. I was addressing the dude who said he's only seen TWO people in his ENTIRE life bench 315.
This thread has a huge disparity between people saying just wrap up a 5x5 program until you hit it and people who say it's impossible for most lifters. I'd wager people who don't consistently lift aren't the people that OP was addressing which has now became the main focus.
This thread has a huge disparity between people saying just wrap up a 5x5 program until you hit it and people who say it's impossible for most lifters. I'd wager people who don't consistently lift aren't the people that OP was addressing which has now became the main focus.
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03-04-2018, 02:38 PM
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#75
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Originally Posted By frump94⏩
this is not the chest of someone who benches 3 plates. Either
a)you don't bench 3 plates
b)you have massive bro spots/bounce off chest or dont touch chest
c)jumped on gear since that photo was taken
Care to do a ban if I post a vid of me benching 3 plates? Been benching 3 plates since 18. My bench is actually just under 4 plates. I'm not on gear I've always been strongthis is not the chest of someone who benches 3 plates. Either
a)you don't bench 3 plates
b)you have massive bro spots/bounce off chest or dont touch chest
c)jumped on gear since that photo was taken
03-04-2018, 02:44 PM
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#76
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Probably not the best person to take advice from. I did a bro split all the way till 335 include then hopped on.
But the things that helped me most were I was doing legs twice a week. Strong core all around and my squat was at 515 right before I hopped on. Deadlifts was 545 for some tng reps. And every big bench dude (I'm not one) will say big back= big bench
From what I've learned for myself. Close grip and include close grip are good accessories. Dips are a good mass builder but I don't feel as a great of a carry over as I do with cgbp.
But the things that helped me most were I was doing legs twice a week. Strong core all around and my squat was at 515 right before I hopped on. Deadlifts was 545 for some tng reps. And every big bench dude (I'm not one) will say big back= big bench
From what I've learned for myself. Close grip and include close grip are good accessories. Dips are a good mass builder but I don't feel as a great of a carry over as I do with cgbp.
03-04-2018, 02:50 PM
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#77
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Originally Posted By AngusPeppered⏩
I will take a 1 month ban if you can provide a 3 plate bench vid with the following criteria, if you fail/dont deliver, then you have to take a 1 month banCare to do a ban if I post a vid of me benching 3 plates? Been benching 3 plates since 18. My bench is actually just under 4 plates. I'm not on gear I've always been strong
a)no bro spots, only your hands on the bar at all times except for unracking the weight
b)bar has to touch your chest and no bouncing off your chest
c)bodybuilding style with bum not coming off bench
d)has to be raw
e)proof that it's you, either bring a spoon for the video or a note with your misc name on
03-04-2018, 02:52 PM
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#78
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Originally Posted By frump94⏩
this is not the chest of someone who benches 3 plates. Either
a)you don't bench 3 plates
b)you have massive bro spots/bounce off chest or dont touch chest
c)jumped on gear since that photo was taken
a)you don't bench 3 plates
b)you have massive bro spots/bounce off chest or dont touch chest
c)jumped on gear since that photo was taken
Originally Posted By AngusPeppered⏩
Care to do a ban if I post a vid of me benching 3 plates? Been benching 3 plates since 18. My bench is actually just under 4 plates. I'm not on gear I've always been strong
03-04-2018, 02:58 PM
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#79
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Originally Posted By frump94⏩
Now this is why I MiscI will take a 1 month ban if you can provide a 3 plate bench vid with the following criteria, if you fail then you have to take a 1 month ban
a)no bro spots, only your hands on the bar at all times except for unracking the weight
b)bar has to touch your chest and no bouncing off your chest
c)bodybuilding style with bum not coming off bench
d)no elbow sleeves
e)proof that it's you, either bring a spoon for the video or a note with your misc name on
a)no bro spots, only your hands on the bar at all times except for unracking the weight
b)bar has to touch your chest and no bouncing off your chest
c)bodybuilding style with bum not coming off bench
d)no elbow sleeves
e)proof that it's you, either bring a spoon for the video or a note with your misc name on
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03-04-2018, 03:10 PM
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#80
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Originally Posted By frump94⏩
Deal I'll post one this week sometime next time I do chest. Want to do a perma bet for whoever loses?I will take a 1 month ban if you can provide a 3 plate bench vid with the following criteria, if you fail/dont deliver, then you have to take a 1 month ban
a)no bro spots, only your hands on the bar at all times except for unracking the weight
b)bar has to touch your chest and no bouncing off your chest
c)bodybuilding style with bum not coming off bench
d)has to be raw
e)proof that it's you, either bring a spoon for the video or a note with your misc name on
a)no bro spots, only your hands on the bar at all times except for unracking the weight
b)bar has to touch your chest and no bouncing off your chest
c)bodybuilding style with bum not coming off bench
d)has to be raw
e)proof that it's you, either bring a spoon for the video or a note with your misc name on
03-04-2018, 03:16 PM
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#81
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Originally Posted By AngusPeppered⏩
He clearly said 1 months, permas only hurt the miscDeal I'll post one this week sometime next time I do chest. Want to do a perma bet for whoever loses?
Also wtf is bodybuilding style bench? Flat back cause that's retarded
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03-04-2018, 03:17 PM
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#82
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Originally Posted By TommyRO⏩
If he feels so confident I can't bench it then he should have no problem betting a perma. I've hit 315 on incline a month or two ago I hope his angus is pepperedHe clearly said 1 months, permas only hurt the misc
Also wtf is bodybuilding style bench? Flat back cause that's retarded
Also wtf is bodybuilding style bench? Flat back cause that's retarded
03-04-2018, 03:18 PM
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#83
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Originally Posted By TommyRO⏩
Just not an overly exaggerated powerlifting style arch. A slight arch is completely fineHe clearly said 1 months, permas only hurt the misc
Also wtf is bodybuilding style bench? Flat back cause that's retarded
Also wtf is bodybuilding style bench? Flat back cause that's retarded
and I stand by my original deal, not altering it at all
03-04-2018, 03:31 PM
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#84
Originally Posted By frump94⏩
this is not the chest of someone who benches 3 plates. Either
a)you don't bench 3 plates
b)you have massive bro spots/bounce off chest or dont touch chest
c)jumped on gear since that photo was taken
He's 230 lbs though so it's not that hard to believe. If he was like 200 lbs there is no way in hell he could bench that much though with that chestthis is not the chest of someone who benches 3 plates. Either
a)you don't bench 3 plates
b)you have massive bro spots/bounce off chest or dont touch chest
c)jumped on gear since that photo was taken
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03-04-2018, 03:34 PM
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#85
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03-04-2018, 03:37 PM
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Originally Posted By eod8989⏩
Yep 235 lbs in current avi for what that's worth. 17 inch arms at 6'1. Never claimed to be shredded but when it comes to strength/size I'm going to defend myselfHe's 230 lbs though so it's not that hard to believe. If he was like 200 lbs there is no way in hell he could bench that much though with that chest
03-04-2018, 03:57 PM
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#87
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Originally Posted By frump94⏩
I will take a 1 month ban if you can provide a 3 plate bench vid with the following criteria, if you fail/dont deliver, then you have to take a 1 month ban
a)no bro spots, only your hands on the bar at all times except for unracking the weight
b)bar has to touch your chest and no bouncing off your chest
c)bodybuilding style with bum not coming off bench
d)has to be raw
e)proof that it's you, either bring a spoon for the video or a note with your misc name on
a)no bro spots, only your hands on the bar at all times except for unracking the weight
b)bar has to touch your chest and no bouncing off your chest
c)bodybuilding style with bum not coming off bench
d)has to be raw
e)proof that it's you, either bring a spoon for the video or a note with your misc name on
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03-04-2018, 04:09 PM
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#88
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In my life I've only seen two people do an impressive 3 plate bench. Ie. with good controlled form and without being 225+ lbs.
So my best advise to you is start putting on the pounds!
I don't bench, period. But what has helped me through plateus (muscle up, front lever etc.) was findingmyweakness or weaknesses and adresses that/those. Maybe you lack lock out strenght, maybe it's power, and so on. Figuring out your personal weakness will - or has at least for me - work much better than simply following a routine intended to work for everyone.
So my best advise to you is start putting on the pounds!
I don't bench, period. But what has helped me through plateus (muscle up, front lever etc.) was findingmyweakness or weaknesses and adresses that/those. Maybe you lack lock out strenght, maybe it's power, and so on. Figuring out your personal weakness will - or has at least for me - work much better than simply following a routine intended to work for everyone.
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03-04-2018, 04:19 PM
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#89
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Someone else already mentions this and I agree, doing a wide variety of different chest exercises really helps. This is my chest routine that got me to 345 x 4 bench in my prime. Natural and solo without any spotters. Most exercises are warm-up first, then reps 8x6x4.
Straight Arm Cross Pull (Monday)
Decline Bench (Monday)
Incline Bench (Monday)
Bench Press (Wednesday) - 315 x 8 , 325 x 6, 345 x 4
Incline Dumbbell Fly (Wednesday)
Flat Dumbbell Press (Friday)
Flat Dumbbell Fly (Friday)
Incline Dumbbell Press (Friday)
A couple of tips for you.
First, for chest when I got into very heavy weights I would go into the rack and use the adjustable bars as a spotter so I could lift without worrying about crushing myself. Having this is a huge psychological boost because it makes you less afraid of getting hurt and you're more willing to try heavier lifts.
Second, having chest press on Wednesday was huge for me. I was very dedicated and hit most of my workouts, but I found that Friday and Monday tended to be the days I would miss if I did have to miss a workout. Wednesday is a day that I NEVER missed so having it on Wednesday was very helpful for my gains.
Third, chest press was my first workout on Wednesday. So I always hit it when I was packed with the most energy just after my warm-up.
Straight Arm Cross Pull (Monday)
Decline Bench (Monday)
Incline Bench (Monday)
Bench Press (Wednesday) - 315 x 8 , 325 x 6, 345 x 4
Incline Dumbbell Fly (Wednesday)
Flat Dumbbell Press (Friday)
Flat Dumbbell Fly (Friday)
Incline Dumbbell Press (Friday)
A couple of tips for you.
First, for chest when I got into very heavy weights I would go into the rack and use the adjustable bars as a spotter so I could lift without worrying about crushing myself. Having this is a huge psychological boost because it makes you less afraid of getting hurt and you're more willing to try heavier lifts.
Second, having chest press on Wednesday was huge for me. I was very dedicated and hit most of my workouts, but I found that Friday and Monday tended to be the days I would miss if I did have to miss a workout. Wednesday is a day that I NEVER missed so having it on Wednesday was very helpful for my gains.
Third, chest press was my first workout on Wednesday. So I always hit it when I was packed with the most energy just after my warm-up.
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03-04-2018, 04:32 PM
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#90
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Try these OP:
Whenever i hit plateaus on chest, i did the same workout until i got through it. IIRC, i only had to repeat the same workout for 3 weeks before i could fully complete it. You could always throw some shock reps in there also. If you are doing low reps and high weight, then do high reps and low weight. Then do drop sets. Then follow up with a pyramid set. Then do super slows. Then negatives. The beauty is, you dont have to follow any specific criteria. All you have to do is try and fool your CNS so it doesnt know what to expect so when you shock the chit out of it, it has to repair the muscle bigger faster and stronger
Whenever i hit plateaus on chest, i did the same workout until i got through it. IIRC, i only had to repeat the same workout for 3 weeks before i could fully complete it. You could always throw some shock reps in there also. If you are doing low reps and high weight, then do high reps and low weight. Then do drop sets. Then follow up with a pyramid set. Then do super slows. Then negatives. The beauty is, you dont have to follow any specific criteria. All you have to do is try and fool your CNS so it doesnt know what to expect so when you shock the chit out of it, it has to repair the muscle bigger faster and stronger
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