(Another fitness thread) - Added 25+ lbs to my bench press in 7 weeks

dreamache

dreamache

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Jun 26, 2006
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With the few fitness threads floating around lately, thought I'd make my own..

7 weeks ago for flat barbell press my 1 rep max (1rm) was 305, tonight i got 330 (+25 lbs), also gained 10 lbs
heres a vid I had someone take with my iphone for the hell of it lol..
[ame="http://www.youtube.com/watch?v=V26-ltQb0G8"]heres a video[/ame]

I followed a routine known as Bill Starr's 5x5 Linear Intermediate Routine.. It's a simple 3 day a week routine, short workouts.

Here's all the info on the routine + an excel spreadsheet in which you punch in your 5RM's, and it spits out a 9 week routine of exactly what you need to lift.

Obviously you need to have been lifting for awhile to know your 5RM's before starting it, but it WILL build muscle and strength.

So this is a good routine for those of you who've mentioned they want to build muscle rather than lose fat from those other threads.
 


Nice job man!...Back when I used to lift serious (2 years) I got up to 320 for a max. I haven't lifted for a few months but i have every intention of getting back at it. I'll check out that workout.
 
back when I lifted regularly in 10th grade I was at 270 maxout, my top leg press maxout was 1100 :cool: took a weightlifting class for PE credit, was worth it. need to get back into it
 
damn that's impressive.. i have never got pass 280

Do you know that guy who was spotting u?
 
sampunk said:
damn that's impressive.. i have never got pass 280

Do you know that guy who was spotting u?
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lol yeah.

..I've spent years in the gym aimlessly lifting weights without much thought or any goals, so cause of that I was always at the same level of strength etc.. sticking to an actual routine that's mapped out is huge. I'm gonna be sticking with this routine as I cut to train for a 5k pump n' run.
 
Rocked 285 last month, not bad since im weighing about 175. My life goal has been 300, hopefully i'll get there soon. But very nice stuff, hopefully i'll get there some day
 
dreamache said:
..I've spent years in the gym aimlessly lifting weights without much thought or any goals, so cause of that I was always at the same level of strength etc..
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yeah man, it kinda shows, you should be way bigger with the strength you have. but sure it's easy now, just follow the program and eat and the mass will follow. i can't wait to get back in the gym, been out for ages with a broken hand
 
harrymouni said:
yeah man, it kinda shows, you should be way bigger with the strength you have. but sure it's easy now, just follow the program and eat and the mass will follow. i can't wait to get back in the gym, been out for ages with a broken hand
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well, strength doesn't always correlate with size. those who purely train in a powerlifting manner can put up a ton of weight but look relatively small.
 
You had another rep in you haus. Add in some bands and/or chains for 2 weeks and I am sure you can blast through your current plateau.

GVT (German Volume Training) and 5x5 is classy, however, you ever done any WSB (West Side Barbell) routines? Check WSB out and when you are ready for a change up try it out.

Bunch of articles located HERE

9 week routine located HERE

Curious how you are getting 330 tho.. 6 plates = 270lb + 45lb (Olympic bar w/ standard collars) = 315. In the vid I couldn't see any 5ers but would put it at 325.

None the less clean rep.
http://anabolicminds.com/forum/powerlifting-strongman/40695-westside-training-articles.html
 
papajohn56 said:
back when I lifted regularly in 10th grade I was at 270 maxout, my top leg press maxout was 1100 :cool: took a weightlifting class for PE credit, was worth it. need to get back into it
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I'm going to call bullshit on this post. I know lifters that have lifted for years that bench sub-300, and these guys dead over 400 and squat over 300. In grade 10 your hormones are still all sideways, and unless you were the biggest motherfucker in the school, there's just no way you were lifting 270, sorry (unless you're talking chest press/pec deck, which doesn't count).

Also, I wanted to comment that size and strength aren't related in any linear sense.

Good lift OP, 330 is an impressive lift. I'm benching 245 2 x 8 at the moment, aiming to hit 265 by the end of February. Eat, lift, sleep, grow. :)

Bench aside, what's your dead/squat? My bench has always been my weakpoint, but my squat/dead are lethal. Currently deading 425 (2x8), squatting 370 (2x8). :D
 
yoink*gasp* said:
I'm going to call bullshit on this post. I know lifters that have lifted for years that bench sub-300, and these guys dead over 400 and squat over 300. In grade 10 your hormones are still all sideways, and unless you were the biggest motherfucker in the school, there's just no way you were lifting 270, sorry (unless you're talking chest press/pec deck, which doesn't count).
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It might not be bullshit, I knew several dudes who played football in HS that were hitting 3 plates. But that's because of genetics *and* hitting bench / squat all the time / military press all the time.


yoink*gasp* said:
Bench aside, what's your dead/squat? My bench has always been my weakpoint, but my squat/dead are lethal. Currently deading 425 (2x8), squatting 370 (2x8). :D
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Squat always has been my weakness.. I was repping 315 decently (parallell) but hurt my back after getting back into deadlifts. Went too heavy too quickly and seriously could barely get out of bed for 2 days my back hurt so bad lol.

So I'm taking quite a bit of time off.
 
yoink*gasp* said:
I'm going to call bullshit on this post. I know lifters that have lifted for years that bench sub-300, and these guys dead over 400 and squat over 300. In grade 10 your hormones are still all sideways, and unless you were the biggest motherfucker in the school, there's just no way you were lifting 270, sorry (unless you're talking chest press/pec deck, which doesn't count).
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Uh? There were plenty of people on the football team easily breaking 300, one hit 410 maxout. My group had a guy who hit 320, and another at 250. It was a daily class that lasted an hour and a half, 5 days a week. We did upper body one day, lower the next. 3 sets on each, 8 reps for first set, then increase weight and 6, then increase weight and 4. I was already naturally bulky when I got in, and weight training every day made it even better. It was 270, Bench, free weight.

Maybe you should go check out a high school weight training program or weightlifting class nowadays.
 
awesome great job. Hopefully someday i'll be able to put up that much weight.

are you sure that's 330? Looking at the plates on there i don't think it was added up correctly

@yoink. It's pretty common in high schools to have kids that can bench over 300. I knew 4 back when i was in school and theres a 14 year old that works out in my gym that currently benches 270.
 
Dude what gym is that? The only time I can find when mine isn't packed is at 5am. And even then there's douchebags hanging out and drinking coffee by 6 every morning.

I agree with Jonesers, I think you had one more in you. And same question about the plate count. I only see 315 pounds in the vid.
 
Nice. When I started working out my max bench was like 165lbs, I got it up to 265 before I hurt my shoulder and stopped working out for over a year now. Just getting back into it now.

I spotted my friend back when I was working out a lot with him, he could do 375x10 haha.
 
SniperRyan said:
Dude what gym is that? The only time I can find when mine isn't packed is at 5am. And even then there's douchebags hanging out and drinking coffee by 6 every morning.
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Well, I was working out at 9:30PM. Not many people there then, it's open 24hr mon-thur.

SniperRyan said:
I agree with Jonesers, I think you had one more in you. And same question about the plate count. I only see 315 pounds in the vid.
Click to expand...

Because of the angle the camera guy is at, you can't see the extra 5 and 2 1/2 plates on each side. They're there though :P
 
I used to bench 220, but after spraying myself with a complex combination of Axe body spray and Diesel cologne, I'm easily pushing 300 now. I'm thinking of throwing in the Mustang cologne for an extra +30 lbs.

On a real note, just getting back into lifting now. :P
 
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