300 lbs bench press program pdf

Randy herring how to bench press 300 pounds in 12 weeks. This is an overview on how to move from 100kg to 140kg on the bench press. You can bench press 300 pounds in only 12 months no matter how much you weigh if you develop proper technique, work hard and consistently, use a training program that develops your muscles and nervous system, and follow a scientifically sound nutrition program that builds. Youll likely never see a 500 lbs bench presser in a commercial gym. Brad has set 12 ipf masters world records with highlights being a 400 kg 881 deadlift at the 2010 ipf world championships in.

It also discusses enviromental factors where you train, sleep,etc. While the bench press is not always a great indicator of strength, it is the movement. The plain fact is, in order to boost a 200 pound bench press upward to 300 pounds a 50% increase. Over eight weeksfocusing on form and pushing your reps to failure on every working setyou could add up to 35 pounds to your max bench. The lifter in the example has a 1 rep max of 270 pounds, and wants to improve to 300. April 10, 2020 thank you for your order of the critical bench program 2. The more muscle you work, the bigger youll get overall. So now lets take that bench press to a respectable number.

Doing the typical pyramid sets of 12, 10, 8, and 6 reps, as many do, isnt going to. Any nervous system prep or otherwise that can be done before a max effort or 5rm. How to bench press 300 pounds or 140kg article, video. I mainly want to achieve this because i was in powerlifting in highschool and i thought that would always be great to achieve anyhow. All it means is that following this program, and benching 300 pounds, will be your. I think this program can be very effective at improving ones rep performance, like an nfl combine test. The bench press interviews interview with charles poliquin. I was able to bench 225 for 56 reps when i started. These are post warmup sets which should be preceded by 23 progressive warmup sets unless the specified body part is already warmedup, the choice is then yours. A training program to increase your bench press can strengthen your triceps and the muscles. You will try to perform 5 sets x 8 reps on the bench press, increasing intensity weight during the second week.

Get through this workout and youll build serious amounts of musclefast. The 300 pound bench is the hallmark of a strong guy. After i reached 300 pounds for a max bench, i stopped using the chart. Your weight, bf% if you know it, other 1 rm if you know them too. Break your bench press plateau and set a new personal record in just 6 weeks. If youre a bench press addict and want to bench twice a week, id suggest doing some lighter, moderate volume closegrip work on the second day. The 8week program to build your benchpress max muscle. It attempts to add 20 pounds onto the lifters 1 rep max by the end of the cycle, which is pretty ambitious format. With the blast your bench program i went from a 280 lbs max, up to a 327 lbs max. How to build a massively strong bench press iron company. The best powerlifting bench press routines by andrea boldt.

Mar 27, 2017 you can find folks who dont work out but can still bench 300. And while your goal may be to just get your bench press going again, our program works the whole. My guy friend can bench press 300 pounds and i was wondering if that was a lot. If you wanted to get someone with a 200lb 1rm to 315lb 1rm as quickly and safely as possible. If you reach this level, consider yourself to be very strong. Ok, so my goal for benchpress is 300 pounds 1 rep max. You will never, ever find a nonlifter who is capable of a 500 bench. Well, for all those with the negative responses, you can try and see for yourself. Best bench press workout to increase strength and weight.

Weeks 2 through 12 of bench 300 are structured just like this workout. Maximize your athome training with a highquality weight bench from dick s sporting goods. In general, were looking at drugfree abilities, but the issue is cloudy. Here is a raw bench press programmes penned by one of americas best ipf powerlifters here is a bit about brads credentials. My buddy said that if you can get 225 ten times, then your 1 rep max is most likely right at or close to 300 pounds. Most male lifters will never achieve a 300 pound bench press max. Because the bench press is the ultimate upperbody mass and strength builder, and getting stronger at it makes you bigger and stronger, period. I think this is a program anybody can try for a change.

If you want there quickly, then you need to lift like a power lifter. To me this sounds reasonable but im not entirely sure. The 30minute dumbbell workout program to build muscle. Add fifty pounds to your bench press and you will invariably break. While the bench press is not always a great indicator of strength, it is the movement your average person knows best, and a favorite amongst most gym goers. After all, this would still be a very submaximal weight if you bench press 500 and train with 275, or 55%. Thats what the first day of any program should feel like. This is another old school bench press peaking program spreadsheet. I share a few tips about how to push the maximum amount of weight possible. Lets say you can bench press 300 lbs for 10 reps but you are unable to increase the number of reps or weight on bench press. Dec 14, 2015 ok, so my goal for benchpress is 300 pounds 1 rep max. Most bench press programs designed by professional powerlifting coaches for.

By no means do i think what i just described was optimal, but for bench ive always found that erring on the side of too much was. The bench press working sets should follow the rep formula exactly as outlined. Mar 18, 2011 i share a few tips about how to push the maximum amount of weight possible. Im looking to see how far i have to grow before i hit my goal. If your bench press falls short of this nice, round number, you can do several things to improve your performance. Ive only been back in the gym for about 4 months and my current personal best is 5kg 297. Apply williams tenets to the following threedaysaweek program by elliott hulse, c. Bust your plateau and build a bigger, stronger chest in 12 weeks. This squat program for strength will add 30 pounds to your.

Hes like 59 and weighs around 160 lbs and hes only 17. View and download weslo bench 300 user manual online. Increase your bench press fifty pounds in ten weeks with this customized bench press program. April mathis holds the alltime raw bench press record for women. Edited by strength oldschool bill trained much like a bodybuilder, when he got closer to meets he would cycle down to lower reps on the more compound movements. This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible. Give this program a try and beef up your bench in no time. And while your goal may be to just get your bench press going again, our program works the whole body. How to add 100 pounds to your bench press fitnessrx for men. Want a simple bench press workout that works and can increase your bench press max. This for all those who have deluged my mailbox with requests for a program to add 40 lbs to your bench in 6 weeks. German volume training gvt workout plan dr workout. Aug 18, 2010 i have been working for almost two years to finally reach this ridiculous goal of bench pressing 300 pounds, but i finally made it. For the bench press, start with a weight that is 65% of your one rep max.

Youll alternate heavy bench days with heavy incline days, giving your body just enough variety to get brutally strong and feel great. Attach the bench frame 8 to the bracket on the the four basic types of workouts personalizing your exercise program front leg. Im hoping to build up to 150kg 330lbs x 1 rm in the coming months. You can find folks who dont work out but can still bench 300. This workout program from stack expert chris hitchko will have you on your way to bench pressing 315 pounds. Most people with a 300pound bench are drug free, whereas most with a 600pound bench are not. I do not recommend running this if your current max is below 185 pounds. Comparatively, far fewer than the calculated 39,600 unique u. As far as genetics go, it is more history of training powerlifting or bodybuilding that matters.

The most effective bench press workout of all time. Youll get there just be patient and stay motivated to achieve this milestone. Mar 03, 2017 how to bench press 300 pounds or 140kg. A 300 pound bench is decent, but theres no way its that rare of a feat. On my other bench day, id work up to a max single or triple on some bench press variation, then strip some weight off the bar and do 8 sets of 5, followed by the same basic accessories from the other bench day. I have a old school workout that will kick your butt here. How to bench press 300 lbs tips on bench pressing more. If your bar speed, or reversal strength slows, you have a problem. See i just reached a personal goal of mine and it was to bench 300lbs dont worry 315 is moments away. Well, i started this program when i could bench 225 2x. Increase the starting bench press weight by five pounds or 10 pounds if you can handle it per week to keep progressing up to the 300 pound bench press goal. Bench press 315 pounds with this training plan stack.

Strongman bill kazmaier 10 week big bench program this is the bench press training routine which enabled big kaz to obtain a world record 661 lbs bench press. He finished the routine with nine reps at 490 pounds and 14 reps at 300 pounds. Sep 10, 2015 a quick video to get you to benching 300 lbs. I have been working for almost two years to finally reach this ridiculous goal of bench pressing 300 pounds, but i finally made it. Each upper body bench press day also included cable flyes, front arm raises, triceps presses, concentration curls and rows with. Assuming all things related to form are correct, there are a handful of key points to focus on when building a bigger bench press.

The original 300 workout used by the cast of the movie 300, with video demonstration. You can add at least 100 pounds to your bench press in only 12 months if you work hard and consistently, develop proper technique, use a training program that develops your muscles and nervous system, and follow a scientifically sound nutrition program that builds muscles and provides energy for intense training. For women, a bench press over 300 pounds is extremely rare. Repeat this workout twice per week with at least three days of rest between each session. How big where you when you could 1st bench press 300 pounds. I took nearly 5 months off from lifting and cut roughly 40lbs. I did week 1, week 2, week 1, week 2, etc until i could legitimately do the first week. How to bench press 500 easy mahlers aggressive strength. Heres a sample advanced german volume training routine that would increase your bench press. How to add 70lb to your squat, deadlift, bench and press in only 9 weeks guaranteed last updated.

Apr, 2007 the original 300 workout used by the cast of the movie 300, with video demonstration. For me it was a mystery until i discovered a method of training known as the conjugate method. If you are someone who has struggled to add weight to your barbell back squat, this squat program for strength will allow you to add no less than 10 pounds to your squat max. For most guys, the bench press stalls somewhere between 225 and 315 pounds. Beef up your bench press 10x3 workout program muscle. Workout benches help provide a stable support and should have a sturdy and solid feel. However i look around the weight room and see people who can bench a lot more than 300. Load a bar with a weight you can lift 10 times with stellar form dont go over 225 pounds. In this 30day periodized program to help you bench press 315 pounds, youll be benching on mondays, thursdays and saturdays using weight based off a 315 1rm, multiplying your 1rm by the decimal e. We may add only 3050 pounds to the bar, mainly to check that bar speed remains high. The first few pages of the program discusses the genetic factors governing the ability to bench press. This bench press program is broken up into 3 segments.

The road to 300 from february, 2014, to may, 2014 i increased my strict bench press from a max of 265 pounds to a new max of 300 pounds. Follow each workout exactlyevery rep, with the weight. Increase the starting bench press weight by five pounds or 10 pounds if you can handle it per week to keep progressing up to the 300pound bench press goal. This time the article of gallagher was dedicated to a legendary american bench press record holder under the name of mike macdonald. The most effective bench press workout of all time mens. Youll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go. Admittedly, a lot of the chosen standards were subjective why a 300pound bench, 5minute mile, etc. But after a year of struggling with the bench press, i decided to bite the bullet. If you can not bench 100kg yet refer to the articles i have already written about that and which are linked in the text. Bench press one rep max and percentage calculator tiger. Due to teds high tech levels of bench pressing, a 38. I really dont know how much most guys can bench press and i just wanted to know if that was a lot. How to bench press 300 lbs tips on bench pressing more weight duration. The number of living humans who are under 200 lbs and can do it is almost certainly less than 20.

Brad is a 6 time ipf world powerlifting champion and a 12 time usapl national powerlifting champion. The brad gillingham 12 week raw bench program cast iron. Weightreps weightreps weightreps weightreps weightreps. Any other info would be helpful that you can think is relevant. I tried the blast your bench program, and it was one of my best training decisions ever. All it means is that following this program, and benching 300 pounds, will be. Blast your bench chest workout weight lifting program. There is a bench press program that is a really great program to follow if you really want to focus on bench a lot of weight or hit a new personal goal. Is the 300 lbs bench truly your only goal, or do you want it to be a by product of getting bigger and stronger. It started with an article i read that said only 1 in 3,000 males is capable of benching 300 pounds 1. A bench press is a key piece of equipment in any gym.