300 lb bench press program pdf

However i look around the weight room and see people who can bench a lot more than 300. 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. Ironville 300 pound bench press club tshirt at amazon men. Most bench press programs designed by professional powerlifting coaches for. The more muscle you work, the bigger youll get overall. To become king leonidas, gerard butler spent 4 months training to get in shape. The percentages are based on your one rep bench max. How to bench press 300 pounds or 140kg article, video. In the winter of 200506 i had the pleasure of training defensive end. Bench press 315 pounds with this training plan stack. 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. The bench press working sets should follow the rep formula exactly as outlined. The brad gillingham 12 week raw bench program cast iron. The bench press interviews interview with charles poliquin.

How i increased my bench press from 295 lbs to 350 lbs in. Thats what the first day of any program should feel like. The original 300 workout used by the cast of the movie 300, with video demonstration. If you wanted to get someone with a 200lb 1rm to 315lb 1rm as quickly and safely as possible, what might a program look like.

The first time i used the program my original max was 275. Attach the bench frame 8 to the bracket on the the four basic types of workouts personalizing your exercise program front leg. If you want there quickly, then you need to lift like a power lifter. The best powerlifting bench press routines by andrea boldt. Add fifty pounds to your bench press and you will invariably break. After following the program my max went to 315 which was amazing. So my approach of making use of the heavy supports in your bench press routine may look like this. Because its the difference between sure, i lift and no, serious. The 21day metashred from mens healthan athome bodyshredding program that. When i say this, im assuming a bench press that would be passable in a powerlifting meet. What i learned on the way to benching 350 pounds stronger. One of those tests is the 225lb rep max on the bench press and heres how you smash it. I cant bench 400 raw but i can bench 425x2 with a slingshot, within a few months of training for equipped bench it wouldnt be unrealistic to expect that i could bench 500. Repeat this workout twice per week with at least three days of rest between each session.

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. A 2030 pound increase in 4 months would be a solid bump. Critical bench program this bench press program is a power program designed to help you increase your one rep max by an average of fifty pounds during the ten week training cycle. Mar 03, 2017 how to bench press 300 pounds or 140kg. It is different from other programs because you are provided with the actual weights you will be using on bench day and given a full body lifting split to follow. Beef up your bench press 10x3 workout program muscle. See i just reached a personal goal of mine and it was to bench 300lbs dont worry 315 is moments away.

I didnt miss one scheduled rep during the entire program, which is something im pleased with. Mar 27, 2017 a 500 equipped bench doesnt sound very impressive, except for small or female lifters. A training program to increase your bench press can strengthen your triceps and the muscles. The concept behind this routine is to combine reverse. 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. This bench press program was created by brad gillingham and has a heavy bench day per week and a light bench day per week.

On the other side of the spectrum you have the bodybuilding bros who have more muscle than these powerlifters but struggle to bench press 225lb for reps or squat 315lb to depth. 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. To generate a personalized bench press or squat pyramid chart, simply enter your 1rm one rep max in the box below. For raw lifters, there are not many under shw that can bench 500. Blast your bench chest workout weight lifting program. While each plan is designed using the same training methodologies, they differ in length to provide you with the best option to suit your specific schedule and needs. All this got me wondering just how rare other bench press numbers would be and how that might relate to other abilities. After warm up sets, do the heavy single for the day followed by the working sets for that day. Please note that this is 300 pounds on a nautilus machine, not free weights i try to get my workouts done in 30 minutes. I do not recommend running this if your current max is below 185 pounds.

You can then print the personalized bench press or squat strength pyramid routine. Nov 18, 20 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. View and download weslo bench 300 user manual online. Admittedly, a lot of the chosen standards were subjective why a 300 pound bench, 5minute mile, etc. Our wide selection is elegible for free shipping and free returns. Brad is a 6 time ipf world powerlifting champion and a 12 time usapl national powerlifting champion.

The 4hour body an uncommon guide to rapid fatloss, incredible sex, and becoming superhuman timothy ferriss. Or, get our 12week bench press program to pair with this program. 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. All it means is that following this program, and benching 300 pounds, will be your. Weeks 2 through 12 of bench 300 are structured just like this workout. And while your goal may be to just get your bench press going again, our program works the whole body. For me it was a mystery until i discovered a method of training known as the conjugate method. However i look around the weight room and see people who can bench a. If you wanted to get someone with a 200lb 1rm to 315lb 1rm as quickly and safely as possible. I took nearly 5 months off from lifting and cut roughly 40lbs. So now lets take that bench press to a respectable number. Give this program a try and beef up your bench in no time. I have been working for almost two years to finally reach this ridiculous goal of bench pressing 300 pounds, but i finally made it.

If you can not bench 100kg yet refer to the articles i have already written about that and which are linked in the text. Is the 300 lbs bench truly your only goal, or do you want it to be a by product of getting bigger and stronger. This workout program from stack expert chris hitchko will have you on your way to bench pressing 315 pounds. If muscle is beneficial to getting stronger, why arent these high volume bodybuilding bros getting a lot stronger. Upper body, or bench press, workouts are not programmed and can be trained as normal. I would hope that you add at least 15 pounds to your bench press each time you run this program. Most people with a 300 pound bench are drug free, whereas most with a 600 pound bench are not.

Youll get there just be patient and stay motivated to achieve this milestone. Powerlifting bench press pyramid program for max strength. Complete guide to strength standards for natural lifters. I am a 16 year old football player going into my senior year of football. While the bench press is not always a great indicator of strength, it is the movement.

In general, were looking at drugfree abilities, but the issue is cloudy. Apr, 2007 the original 300 workout used by the cast of the movie 300, with video demonstration. Break your bench press plateau and set a new personal record in just 6 weeks. Youll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go. I really dont know how much most guys can bench press and i just wanted to know if that was a lot. The more you bench press, the less you can expect out of a program like this in the short term.

I mainly want to achieve this because i was in powerlifting in highschool and i thought that would always be great to achieve anyhow. 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. Whether you are looking for a 30 day bench press program or a 12 week cycle, youre covered. Ive seen so many actors play these kinds of roles, and you see all this equipment on either a big belly or skinny little arms. Bench press pyramid calculator generate a personalized. 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 muscles and provides energy for intense training. Dec 14, 2015 ok, so my goal for benchpress is 300 pounds 1 rep max. For the bench press, start with a weight that is 65% of your one rep max. 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. Heres a sample 10week bench press workout with some numbers laid out.

If your bench press falls short of this nice, round number, you can do several things to improve your performance. In the gym, ive done 750 lbs in the squat and in fact, walked out of the rack. The average american man is natural and weighs 198lbs, thus as a general rule of thumb being strong translates as having a 330lb squat, a 220lb bench press and 350lb deadlift again this only applies to natty lifters, if youre injecting anabolic steroids these numbers are going to be significantly inflated. 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 used the blast your bench program is because i wanted to push my bench press up and finally get past the 300 bench press limit. Follow each workout exactlyevery rep, with the weight. You get three tries to lift the most combined weight possible to beat out your. He finished the routine with nine reps at 490 pounds and 14 reps at 300 pounds. I paused on every rep on the bench press and the board press, every workout. So im a fairly decent lifter, doing 365lb bench for a paused single at 240lb body weight and 511 height. Assume your 1rm in the flat bench press is 300 lbs.

This bench press pyramid calculator will help you focus your workouts and get the maximum benefits of pyramid training. This is another old school bench press peaking program spreadsheet. He went on to tell me that he had bench pressed a wr705. Even if you dont compete in the sport of powerlifting, you can learn a thing or two about how to improve your bench press from competitors training routines.

Gillingham 12 week bench program usa powerlifting maryland. Bust your plateau and build a bigger, stronger chest in 12 weeks. After i reached 300 pounds for a max bench, i stopped using the chart. The 300 pound bench is the hallmark of a strong guy. It attempts to add 20 pounds onto the lifters 1 rep max by the end of the cycle, which is pretty. How to smash the 225lb rep max bench test breaking muscle. Ed coan bench press strength training program strength.

If you wish to try out ed coans bench press strength training program, click here to see an interactive chart where you can submit your current 1 rep max on the flat bench press and the table chart will automatically calculate all your lifts from weeks 1 to week 12 and give you a new 1 rep max to shoot for. I have only been lifting for 3 years and was very weak to begin with. This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible. But if youre one of the few, you owe it to yourself to wear this shirt loud and proud, as youre among very exclusive company. A bench deload should be 60% of your max for only 3 sets of 5 reps per set. Ironville 300 pound bench press club tshirt at amazon mens. Each upper bodybench press day also included cable flyes, front arm raises, triceps presses, concentration curls and rows with. Ok, so my goal for benchpress is 300 pounds 1 rep max. Because the bench press is the ultimate upperbody mass and strength builder, and getting stronger at it makes you bigger and stronger, period.

Assuming all things related to form are correct, there are a handful of key points to focus on when building a bigger bench press. You can find folks who dont work out but can still bench 300. Sep 10, 2015 a quick video to get you to benching 300 lbs. This plan will help you overcome fitness plateaus and increase your onerep max on the bench quickly. Bench press transformation 5x1 335x1 15 years old 18 years old duration. This is an overview on how to move from 100kg to 140kg on the bench press. How to build a massively strong bench press iron company. Here is a raw bench press programmes penned by one of americas best ipf powerlifters here is a bit about brads credentials. Hes like 59 and weighs around 160 lbs and hes only 17. Youll alternate heavy bench days with heavy incline days, giving your body just enough variety to get brutally strong and feel great.

The bench press can be a very stubborn mover for many lifters. Brad has set 12 ipf masters world records with highlights being a 400 kg 881 deadlift at the 2010 ipf world championships in. Program for the 225 bench presser that wants to bench press. My guy friend can bench press 300 pounds and i was wondering if that was a lot. Program for the 225 bench presser that wants to bench. Is a 300 pound bench press as rare as a 21yearold swedish lingerie model who loves watching football and rough and tumble pillow fights with her twin sister. How i increased my bench press from 295 lbs to 350 lbs in 6 weeks. The plain fact is, in order to boost a 200 pound bench press upward to 300 pounds a 50% increase.