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Forum » How long will it take me to bench 3 plates?
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Thread: How long will it take me to bench 3 plates?

post 1616803031 09-17-2020, 11:24 AM
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How long will it take me to bench 3 plates?

I just spent 12k on a home gym - you name it, I've got access to it. I do working sets with 185 pounds right now, so I probably am already at 2 plates for a max.

So, I guess I need your advice on how to get to that third plate. Is the Stronglifts 5X5 program the right way to do it? I like that app solely for the simplicity embedded in his program, but still wanted to consult with the misc (those of you who actually lift that is).
6'5 220
i can bench press 135 pounds on a good day
post 1616803531 09-17-2020, 11:31 AM
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  1. Muzzlrpress
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I recommend madcow 5x5 or 531 boring but big

Also, don't be on a cut.
I'm back, bitches!
post 1616803541 09-17-2020, 11:31 AM
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Have you ever heard of smolov jr? I used it and was able to go from 225 to 275 within a month or so. It’s very chest heavy ( im talking about benching 5 times a week near maxing out) but the results are real.
post 1616803741 09-17-2020, 11:33 AM
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Look up grease the groove...


Russian special forces training methodology...

********************/better-humans/gre...e-ce2b34f5e67d
post 1616803891 09-17-2020, 11:34 AM
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Originally Posted By yokecel⏩
Have you ever heard of smolov jr? I used it and was able to go from 225 to 275 within a month or so. It’s very chest heavy ( im talking about benching 5 times a week near maxing out) but the results are real.
urine idiot
post 1616803971 09-17-2020, 11:36 AM
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Try switching to foam plates OP. They are perfect for the ego lifter.

Also SL is a novice program. You might be better off with an intermediate program.
post 1616804641 09-17-2020, 11:41 AM
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In for answers. My bench sucks
Been here since 2010. Lost my old account.
post 1616804671 09-17-2020, 11:42 AM
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Assuming you arent going to cut while doing this or stay at a low BF then for 3 plates all you need to do is pick a reasonable program and stick with it. If it isnt working give it some time. Some people are program hoppers and start a new one every 3 weeks. 5/3/1 or 5x5 should be able to get you there.
*Would give it all up to be a monk crew*

PRs
DL: 565
S: 495
B: 405
post 1616805001 09-17-2020, 11:47 AM
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5/3/1 and a caloric surplus will get you there.
post 1616805811 09-17-2020, 11:54 AM
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Depends how much time you have/effort you want to put in. Here's my lazy way to getting it.

3x3 flat bench 2-3 times a week. pick a starting weight. Lets say 185lb. Do it for a week or two until it feels comfortable. Just because you can get something for 3x3 doesnt mean youre ready to go up in weight. Once everything feels fast, tight, solid and thick, add 5's on each side and repeat. Sometimes you'll stay at a weight for 3 weeks. Make sure you are sleeping well and have a surplus of calories. Pause your reps, perfect form. Don't go for PRs, dont do sets to failure. If you do catch yourself failing sets, bring the weight down like 10lbs and start your way up again. Make sure you have decent mobility in your shoulders and do some facepulls/hit your rear delts to maintain a healthy shoulder girdle.

You might get 315lbs within a year or so. Probably less if you stay consistent.


Here's a vid of me benching 315lb:


My best was a 315lb 3x3 bench 3 times a week. If you have any questions let me know.

It might sound boring, but within a year you'll be benching 315lbs on a daily basis which is pretty sick.

If you need a personal trainer to keep you on track, let me know
If any of you need to chat, PM me. I'm here for you boyos.
Life is weird :)
post 1616806261 09-17-2020, 11:58 AM
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JFL if you aren't benching 3 plates for reps 6 months into lifting. Tour's over brah.
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HTC
post 1616806291 09-17-2020, 11:59 AM
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If you're srs about it, get a powerlifting coach, everything else is a waste of time in comparison
Squat PR: 235kg
Bench PR: 170kg
Deadlift PR: 280kg
@78kg
post 1616806351 09-17-2020, 12:00 PM
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people still do Stronglifts in 2020?

fking lol
post 1616806941 09-17-2020, 12:08 PM
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6'5" wing span of pce

185 working sets as in how many sets / reps?

how are you barely benching body weight?

you need to increase the weight, go way lower on your reps

also start doing dumbbell bench press.

i ditched flat bench for a whole summer due to wrist injury but it helped my numbers alot
post 1616807361 09-17-2020, 12:12 PM
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[QUOTE=ForPeteSake post_id=1616805811][youtube]O02vOiiuTTU[youtube][/QUOTE]Mirin the pause
*Would give it all up to be a monk crew*

PRs
DL: 565
S: 495
B: 405
post 1616807761 09-17-2020, 12:16 PM
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I always made my best strength gains running Texas Method 5x5.

macenko's bench (9 week program) did me good when my max was in that 200-250 range, 2 runs of it took me from 205 max to 275.

consistency is the key
PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

Woody's Quest for the Seven (journal):
https://forum.obnoxiousbrutes.com/showthread.php?t=177649631
post 1616808361 09-17-2020, 12:22 PM
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Thanks everyone for your answers.
6'5 220
i can bench press 135 pounds on a good day
post 1616808521 09-17-2020, 12:25 PM
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It’s going to be a hell of a ride going from repping 185 to maxing 3 plates

You need to be repping around 265 x 6-8
"The flowers bloom, then wither... The stars shine and one day become extinct. This earth, the sun, the galaxies and even the big universe, someday will be destroyed. Compared with that, the human life is only a blink, just a little time. In that short time - people are born, laugh, cry, fight, are injured, feel joy, sadness, hate someone, love someone. All in just a moment. And then, are embraced by the eternal sleep called death."
post 1616808621 09-17-2020, 12:26 PM
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Originally Posted By yokecel⏩
Have you ever heard of smolov jr? I used it and was able to go from 225 to 275 within a month or so. It’s very chest heavy ( im talking about benching 5 times a week near maxing out) but the results are real.
lmao, I needed this.
I loe e.
post 1616808641 09-17-2020, 12:26 PM
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  1. Drew23
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Find out what your actual max is first.

Post a video of bench form using 90% of max.
I'm not DrewDarden

Best Meet lifts: S:805 B:705 D:560 Total:2070 (220, equipped, drug free)
Best Raw (gym lifts): S:540 B:380 D:515

Want to bench more? Click here: https://forum.obnoxiousbrutes.com/showthread.php?t=178958341
~ Molon Labe ~
post 1616808841 09-17-2020, 12:28 PM
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If your max is 225, you are a pretty long ways off. When I first hit 315, I was hitting 225x12 easily. If you were at 225x5 or so, I’d say it was in sight, but 225x1? Probably going to take a while without help.
S/B/D—185/165/205 (sumo w/ straps)
post 1616808891 09-17-2020, 12:28 PM
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try doing Crossfit if you get your fran time down the thrusters carry over into bench big time
post 1616809881 09-17-2020, 12:41 PM
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Originally Posted By ppscalzo⏩
Mirin the pause
This....gjdm
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post 1616809961 09-17-2020, 12:42 PM
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You are 6'5". You could easily get there in under a year if you put on a little mass and dont train like an idiot.
Madcow 5x5 is a decent start though I would say if you literally just bench twice a week for 4-5 sets per session adding 5kgs a week to your 5 RM you will get there quick since 125x5 = about 140x1. So even slow rolling from where you are now 6 months is reasonable especially at your size.
Another thing you can do is have your top set of 3RM, be 4 reps the week after, then 5 the week after. Then you add 5kgs and repeat. With the 3-4 sets before than being 5 reps of 5-10 kgs less for each prior set.
I am 74kgs @5'6" and been making pretty decent progress doing this this year.
Athletics > Aesthetics
I guess its time to start training again.
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post 1616810651 09-17-2020, 12:50 PM
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I'd say a year maybe, it takes a long time.
Lol, lmfao
post 1616957091 09-18-2020, 09:33 PM
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Originally Posted By ppscalzo⏩
Mirin the pause
Originally Posted By TheMusketeer⏩
This....gjdm
hehe ty men
If any of you need to chat, PM me. I'm here for you boyos.
Life is weird :)
post 1616957721 09-18-2020, 09:40 PM
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Originally Posted By untranslatedZA⏩
You are 6'5". You could easily get there in under a year if you put on a little mass and dont train like an idiot.
Originally Posted By lupus002⏩
I'd say a year maybe, it takes a long time.
Well excuse me
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post 1616957741 09-18-2020, 09:41 PM
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8 years
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post 1616957871 09-18-2020, 09:43 PM
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Bloat maxx for ultimate bench gains
post 1616958581 09-18-2020, 09:52 PM
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