Help get me to 405lbs on the bench

[PGHRam]

I'm looking to get to 405lbs on the bench. No specific reason other than I want to do it. I racked 360 and pushed it up off the bench the other night, but didn't feel comfortable without a spotter. I'm pretty sure I could get that though. So I need to put 40 -50 pounds on my bench.
I've been doing 5 sets of 5 on the bench.
set 1 - 315lbs
set 2 - 295
set 3 - 285
set 4 - 285
set 5 - 285
I want to keep it heavy as possible. So what other exercises would you guys do along with bench press to get to 405? And what's a realistic time frame to set a goal to hit it?

Thanks

[Mr. Pelham]

5/3/1


probably will take 12 months +

[Jrod5150]

When I do heavy bench I keep the reps low. Don't wanna gas out. I usally just do 4 sets of 315 (8-10 reps on normal chest day but when I get a hair up my ass and go heavy it's like this.

Warm up
2 sets of 135x10
1 set of 225x10
2 sets of 315x6
1 set of 365x3
1 set of 405x1
1 set of 460x1

[booey]

Try madcow 5x5 program.

[Ulter]

Are you cycling?

[gorillaboy55]

you want to press 405. what do the lifts look like that actualy do the bench press? #1 tricep work?(your not doing to lift shit if you do 20lb kickbacks)-i like dips #2 lats/upper back(thats where all the weight lands on the bench) forms your base to press off of. #3 shoulders -i like to do militarys #4 biceps/forarms/rotator cuffs/grip- stability and joint health

[GTLifter]

Are you cycling?



I don't see what going for weekend bike rides has to do with benching.

[silver_shadow]

^ lol

[PGHRam]

I'm on 500mg Cyp / week.
I'm doing dips and lots of tricep work, lats/upper back, military, and biceps which I like to do on bench days. Seems to keep my form steady for some reason.
What's 5/3/1?

[GTLifter]

5/3/1

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=2976

http://www.mensfitness.com/fitness/workout_routines/451

[silver_shadow]

just curious but why is your dead PR = bench PR (per your signature)? is it coz of some injury?

[itsallgenetics]

maybe its because im a pussy and I cant bench more then 350 and i certainly cant now after my shoulder injury....but i also really enjoyed charles glass's comment on the topic

" how many benches are there on stage at the olympia? none, because don't no body' care how much you bench, its how you look on stage"

[GTLifter]

maybe its because im a pussy and I cant bench more then 350 and i certainly cant now after my shoulder injury....but i also really enjoyed charles glass's comment on the topic

" how many benches are there on stage at the olympia? none, because don't no body' care how much you bench, its how you look on stage"

actually there are benches on stage at the Olympia now...

http://www.mrolympia.com/2010/powerlift.html :thefinger:

[itsallgenetics]

actually there are benches on stage at the Olympia now...

http://www.mrolympia.com/2010/powerlift.html :thefinger:

for the title of mr. olympia the bodybuilding one :)

[Mr. Pelham]

maybe its because im a pussy and I cant bench more then 350 and i certainly cant now after my shoulder injury....but i also really enjoyed charles glass's comment on the topic

" how many benches are there on stage at the olympia? none, because don't no body' care how much you bench, its how you look on stage"

some people like lifting heavy shit, others like looking like they can...on rare occasions you can do both.

[itsallgenetics]

both is always better! haha as long as you can stay healthy doing it!

i think most of my heavy lifts are pulling movements vs. pressing....so i can't offer up much help other then just try and be as injury free as you can while you do it!

[Mr. Pelham]

both is always better! haha as long as you can stay healthy doing it!

i think most of my heavy lifts are pulling movements vs. pressing....so i can't offer up much help other then just try and be as injury free as you can while you do it!

I agree. I don't want to derail this thread but I did try to train for a SM which caused a pretty bad injury. I excelled decently in the DL (635 @ 203 raw) so I figured why not give it a shot...it was teh stupidest thing I could have done because of other past injuries which happened to cause further injury when you compensate for a bad shoulder, bad knee and of the like....

[Jrod5150]

both is always better! haha as long as you can stay healthy doing it!

i think most of my heavy lifts are pulling movements vs. pressing....so i can't offer up much help other then just try and be as injury free as you can while you do it!

Yup. Unfortunatly I am a sad case of this. My injury screwed everything up. Not just my shoulder but the plans I had in the near future. Possably entering my first bb show, 4 weeks out when I got hurt. I shouldn't of grabbed those damn dumbells and just stuck with what I know. "grab the 145's Jrod you have done them many times. Don't grab the 150's Jrod."

What do I do? I grab the 150's and now I'm paying for it. I know my limits to the T and when I did that I knew rite then and there I fucked up. So my training in the future will have a different approach that's for dam sure. I was doing so good with my training (strongest I've ever been) and I was eatin good without a worry in the world. My body went through a major transformation as the hard work showed. I kissed it all good by with one stupid lift.

I'm sitting here typing with one hand with the other in a sling wondering and hoping I will ever get back to were I was. It's fuckin hard man. This is all I know. Besides my son it's what I live for. All I can do is keep my head up, work hard in recovery and just get r did.

Ok I'm done spewing now. Sorry for dumping. I need to vent. :beer:

[GTLifter]

some things that will help maintain shoulder health...

shoulder warmup:
http://www.youtube.com/watch?v=xCp-YynBEvE


shoulder rehab protocol:
http://www.youtube.com/watch?v=A0ONHZmsFec

The Diesel Crew have posted a lot of videos and information on youtube in addition to their website. Check it out.

http://www.dieselcrew.com/

[Jrod5150]

some things that will help maintain shoulder health...

shoulder warmup:
http://www.youtube.com/watch?v=xCp-YynBEvE


shoulder rehab protocol:
http://www.youtube.com/watch?v=A0ONHZmsFec

The Diesel Crew have posted a lot of videos and information on youtube in addition to their website. Check it out.

http://www.dieselcrew.com/

Very helpful G thank you. Hopefully I will be able to start this in a couple months.

[GTLifter]

I just had some bone spurs removed from my AC joint along with some light damage to my labrun and rotator cuff cleaned up. Normal recovery time is 4-6 months and last week (2.5 months) I was cleared to start benching again. That stuff was a big part of my rehab.

[Mr. Pelham]

good vids, not sure if they were/are able to help me. In my case I cracked my clavicle and crushed the sternoclavicular joint.

[Jrod5150]

I just had some bone spurs removed from my AC joint along with some light damage to my labrun and rotator cuff cleaned up. Normal recovery time is 4-6 months and last week (2.5 months) I was cleared to start benching again. That stuff was a big part of my rehab.

Realy? 2.5 months huh? Are you benching heavy weight again or is it moderate? How long after your sergury did you begin these methods of recovery and how soon were you able to start light weight training?

[Jrod5150]

good vids, not sure if they were/are able to help me. In my case I cracked my clavicle and crushed the sternoclavicular joint.

How long ago did this happen? Buddy of mine wrecked his bike and broke his clavical and fractured his sternum. He was back to heavy lifting 5 weeks later. I guess every case is different though.

[silver_shadow]

^ wow that's fast - i crashed my bike but just tore a tendon (8 months ago) and i still have problems doing flat bench with warm up weights. i'm slowly building up my OHPs and incline bench but still experience pain.

[GTLifter]

Not heavy weights but did 95lbs for 5 sets of 5 the day after being cleared by the doc. I was doign ROM stuff for the first month then I started doing this stuff after about 6 weeks.

[Mr. Pelham]

How long ago did this happen? Buddy of mine wrecked his bike and broke his clavical and fractured his sternum. He was back to heavy lifting 5 weeks later. I guess every case is different though.

Back in October it happened. I dont' "need" surgery as it would heal on it's own. Apparently it takes a very long time because I since stopped doing shrugs, deads, etc. then about 3 weeks ago I decided to do shrugs and tested the waters with 85lb DB's...and well lets just say that I wasn't able to sleep that night due to the pain.

[Jrod5150]

Ouch! Sounds like you just need to give it some more time.