Hello Community

[Kyle2154]

I have never been able to stick with a power lifting program for more then a couple of months.

When I was 19 I was lifting for 4 months and built my bench press up to around 315 lbs. I thought I was big stuff, but after getting married and having a kid I stopped benching/lifting.

Now, at 22, I have started back up and would love to, first and foremost, break my old personal best. I am always kicking myself, dreaming of where I would be today, if I would have been lifting these past 3 years.

I started July 21st, lifting 5 days a week, centered around the benchpress and upper body in general. My bench press was 225, and in this first month has shot up to 275. I understand this is entirely a newb gain, and results are going to come to a screaching hault, however, I am very excited.

My workout:
- Mondays
Bench Press 225 lbs, 3 sets, 8/6/4
DB Press 50 lbs each, 3 sets, 8/6/4
DB Flys 50 lbs each, 3 sets, 8/6/4
- Tuesdays
Curl Bar 105 lbs, 3 sets, 8/6/4
Curl Bar 85 lbs, Arnolds 21's
Miltary Press 135 lbs, 8/6/4
DB Lateral Raises 35 lbs each, 3 sets, 8/6/4
DB Front Raises 30 lbs each, 3 sets, 8/6/4
- Wenesdays
Tricep kick backs 50 lbs, 3 sets, 8/6/4
Skull Crushers 85 lbs, 3 sets, 8/6/4
Single arm DB Skull Crushers 25 lbs, 3 sets, 8/6/4
150 crunches
45 lb weighted crunches 20/15/10
- Thursdays
Barbell Row 145 lbs, 3 sets, 8/6/4
DB Row 50 lbs, 3 sets, 8/6/4
- Fridays
Curl Bar 105 lbs, 3 sets, 8/6/4
Curl Bar 85 lbs, Arnolds 21's
Bradley Press 135 lbs, 3 sets, 8/6/4
DB Lateral Raises 35 lbs each, 3 sets, 8/6/4
DB Front Raises 30 lbs each, 3 sets, 8/6/4

I would love to break my old PR in bench press first, before I do anything else lifting wise. From there I would like to explore other exercises, and pursue a bench press of 405 lbs.

Greetings!

Open to any suggestions!

[growstrong]

welcome to the boards bro! Glad to have ya! Im not a powerlifter but we have some very experienced ones here... expect a response soon!

[g_lee]

Welcome to the forum....

Wheres the leg workouts? Squats and Deadlifts?

[LLLLern]

welcome to the forum



Sonny calling Sonny

[THEHUGE]

Welcome aboard guy,you're on the best BB board ever!

[Kyle2154]

Originally Posted by g_lee

Welcome to the forum....

Wheres the leg workouts? Squats and Deadlifts?

I would love to start working on other exercises when I'm done achieving my bench goal. I know this sounds a little ignorant because a lot of the exercises help one another however, I don't have a great set up in my house for legs/lower body. I would like to join a gym after 315.

[Supa-T]

To achieve your goal it would be wise to do squats and deadlifts. You will gain strength in all categories at a more rapid pace.
Paging Dr. Sonny...Dr. Sonny

[Kyle2154]

Originally Posted by Supa-T

To achieve your goal it would be wise to do squats and deadlifts. You will gain strength in all categories at a more rapid pace.
Paging Dr. Sonny...Dr. Sonny

Absolutely. I have added some lunges to my monday workout. Ideally I will achieve 315 soon, shortly thereafter I will combine workouts and focus a day for Squating and a day for Deadlifting. Hopefully the increase in my core, back, and legs will translate into in even higher bench press.

Bench Pressing has always been my exercise of choice. It is the show boat exercise. I would love to say "I bench 315/365/405". I know adding squating and deadlifting may help catapault me over a bench plateau I may/will hit.

On a side note, todays workout went great. I achieved 225 eight times, probably had a ninth in me. I will be moving on to 235 for my reps next monday. I hope to hit the shoulders/tri's hard this week; 235 is going to be a beast for me in reps.

[Sonny]

My only thoughts are you are training like a bb. Doing 225 for 10reps will do nothing to help a max effort. Yes, a drop set or warm up etc is fine, but other than that. I agree to become strong you need to SQ and DL, but if you are just concerned with your bench than you can skip them. Also you are doing more biceps than back? Lat strength will help your BP, biceps only stabilize the weight.

Start doing less reps on the bench and more in the 70-90% of max range for 2-5reps for a few sets. There are many things that work for people but repping does not. A goal of 315 is respectable.

Work of perfecting your form and where you grab the bar. This will improve your BP immediately.

[Kyle2154]

Awesome man!

I'll try to incorporate more 4x4 workouts instead of so much 8/6/4 stuff.

I always feel like just doing 3 or 4 reps never gives me the workout I am looking for. I'm sure a 4x4 or 5x5 will still tire me out though.