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Forum » Natty lifters, what got you from 225lb bench to 315lb bench?
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Thread: Natty lifters, what got you from 225lb bench to 315lb bench?

post 1642613063 07-11-2021, 11:33 AM
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#1
  1. drFEEL
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Natty lifters, what got you from 225lb bench to 315lb bench?

My best 1 rep max has only been 275lbs. I want to get over 300lbs but haven’t been able to.

Sadly im beginning to believe that I can’t get to over 300lb bench due to genetics.


If you aren’t natty, no hate but please fuk off. I cant use your advice.
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post 1642613603 07-11-2021, 11:46 AM
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post 1642613723 07-11-2021, 11:47 AM
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Overload reps with Mark Bell slingshot. I was stuck at 295-305 for a long time. Bought the slingshot and would do sets of 315x3 with the slingshot. It only provides assistance from the bottom so it allows you to get used to the weight.
post 1642613843 07-11-2021, 11:50 AM
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I'm in the same boat. I gave up cause I just couldn't get over 300 unless I wanted to put on weight.
post 1642613903 07-11-2021, 11:50 AM
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PPL 2x a week.

1 heavy Day 1 light day for max reps.

So you bench 275x1 do a heavy day of 225 5x5 add weight if you can finish all the sets.

Light day do 185x max reps. Once your over 15 reps add weight. Still do 3 sets so 185x15, x12, x7 or whatever you can complete.
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post 1642613973 07-11-2021, 11:51 AM
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lil bit of enanthate
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post 1642614033 07-11-2021, 11:53 AM
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benching 3x a week.. high volume.. perfect your technique.. sleep.. and depending on your age / genetics, it might take a few years.
I've been on the road to 405 natty bench for over 10 years now
Best RAW competition lifts
Bench - 375
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post 1642614063 07-11-2021, 11:53 AM
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Lifting really heavy in the low low rep range + bloatmaxxing. I went from being stuck around 285lb bench to 345 in a month ded fkin srs. I went from 165lbs lean 8-9% BF to 205lbs 350% BF. Was gaining str so fast I tore something in my right shoulder on the 345lb press when I went for a 2nd rep. Tours been over since. If I had known what I know now I would have taken it easy. I literally added weight each bench day and benched 2x per week.
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post 1642753043 07-13-2021, 10:16 AM
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Originally Posted By Plateauplower⏩
Overload reps with Mark Bell slingshot. I was stuck at 295-305 for a long time. Bought the slingshot and would do sets of 315x3 with the slingshot. It only provides assistance from the bottom so it allows you to get used to the weight.
will look into
Originally Posted By Kev1972⏩
PPL 2x a week.

1 heavy Day 1 light day for max reps.

So you bench 275x1 do a heavy day of 225 5x5 add weight if you can finish all the sets.

Light day do 185x max reps. Once your over 15 reps add weight. Still do 3 sets so 185x15, x12, x7 or whatever you can complete.
Originally Posted By shotkong⏩
benching 3x a week.. high volume.. perfect your technique.. sleep.. and depending on your age / genetics, it might take a few years.
I've been on the road to 405 natty bench for over 10 years now
this is essentially what I have been doing for a year now and if anything I have only gotten weaker.
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post 1642753273 07-13-2021, 10:19 AM
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Training with the best benchers I could find and improving technique.
Lots of overload work.
Lots of triceps and upper back work.
Gaining weight.
I'm not DrewDarden

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post 1642753443 07-13-2021, 10:21 AM
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5x5
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post 1642754023 07-13-2021, 10:28 AM
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Originally Posted By Kev1972⏩
PPL 2x a week.

1 heavy Day 1 light day for max reps.

So you bench 275x1 do a heavy day of 225 5x5 add weight if you can finish all the sets.

Light day do 185x max reps. Once your over 15 reps add weight. Still do 3 sets so 185x15, x12, x7 or whatever you can complete.
Did something similar but with Madcow's 5x5. One thing I did is when I'd stall I'd switch to another primary lift. I'd switch between flat, incline, and decline and keep increasing the heavy day until I'd fail. Fourth rotation I'd do moderate weight incline dumbells for a week as a bit of progressive deload then back to flat. When I'd come back to a lift I'd decrease my max like 20 pounds then work up again until failure.

Unless you are predisposed to a big bench you have to hump the bar into submission to get to three plates. It's a struggle.
post 1642754153 07-13-2021, 10:30 AM
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post 1642754353 07-13-2021, 10:32 AM
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who cares about the numbers. Just go by what works for your body. Not everyone is meant to bench 300lbs.

the brah that recommended ppl above has a good routine there.
post 1642754473 07-13-2021, 10:34 AM
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no such thing for a natty
post 1642754533 07-13-2021, 10:34 AM
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I'll let you know when I get there on the 5th of Neveruary, 202-notgonnahappenforme.
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post 1642754943 07-13-2021, 10:39 AM
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Probably didn’t bench once in that time period tbh
post 1642756003 07-13-2021, 10:53 AM
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Add another plate on each side srs
post 1642756693 07-13-2021, 11:02 AM
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^^^lol’d

I got fat.
Best bench tips are the ones you hear over and over again. Upper back and tricep work. I’d still only bench once a week. I focus my back work in the same plane as what I’m hoping to improve (ie: improve log press then I do pull downs in a neutral grip. BB OHP the lay pulldowns, bench then BB rows). I still hit other angles/ muscles for injury prevention of course.

Source: bloatcell with a mid 300’s bench. Nothing I say is gospel as I really should be a stronger bencher.

Edit: also, quit striving for 315. If your max is 275 then strive for 280. Then 285 etc. As you get to 305 don’t jump to 315. People miss lots of lifts adding that little extra due to that jump for their goal. Maybe set your new goal as 310 or 320 and don’t even think about those 3 plates.
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post 1642757373 07-13-2021, 11:10 AM
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Inconsistently running 5/3/1 BBB, while mostly focussing on martial arts. (Being fat probably helped more.)
post 1642757433 07-13-2021, 11:11 AM
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Bulking up to 195.

Haven't really cared to flat bench since i hit 315.

Now I'm one of those 'i used to bench 315 back when' guys.
post 1642757473 07-13-2021, 11:12 AM
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post 1642765203 07-13-2021, 01:00 PM
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came in expecting cell tech as first response

leaving extremly disapointed and humanity behind
post 1642765303 07-13-2021, 01:01 PM
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Originally Posted By donalduck⏩
Add another plate on each side srs
lol ded
post 1642765583 07-13-2021, 01:05 PM
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Originally Posted By OffwhiteBrah⏩
no such thing for a natty
Probably true, especially if you are over 5'10 and/or don't weight 250+ pounds.
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post 1642765983 07-13-2021, 01:12 PM
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Originally Posted By RonaldMcflurry⏩
Probably true, especially if you are over 5'10 and/or don't weight 250+ pounds.
5,11 185, give me a. Month and I’ll have it. I’ll have it for reps at 190ish
post 1642766143 07-13-2021, 01:14 PM
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What’s your height, weight and wrist circumference? There was a guy named Mike MacDonald with 6.75” wrists who broke bench press records in the 1970s. Maybe it’s not your genetics that’s holding you back, it might be some other variable.
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post 1642766883 07-13-2021, 01:24 PM
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letting my rotator cuff heal, focusing on form and alignment as well as placement, using a spotter.
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post 1642767323 07-13-2021, 01:31 PM
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becoming not natty
post 1642767903 07-13-2021, 01:41 PM
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#30
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Originally Posted By RonaldMcflurry⏩
Probably true, especially if you are over 5'10 and/or don't weight 250+ pounds.
i would think being taller would be better
Originally Posted By insidemane⏩
5,11 185, give me a. Month and I’ll have it. I’ll have it for reps at 190ish
what are you at now?
Originally Posted By TheFitLord⏩
What’s your height, weight and wrist circumference? There was a guy named Mike MacDonald with 6.75” wrists who broke bench press records in the 1970s. Maybe it’s not your genetics that’s holding you back, it might be some other variable.
5'10"
205lbs fupa
looks like close to 7" wrist circumfrence. My wrists are small
Originally Posted By DrumsNotDead⏩
becoming not natty
i already have cardiac risk factors. also afraid of becoming bald
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