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  • Bench goal in one week.

    Merry Christmas Everyone,

    Starting in the summer i had set myself a goal to bench my weight (then around 188) which i ended up passing... then my goal was to bench 200, which i ended up passing as well, so I sent my goal for the end of the year to bench 225 (2 plates a side). Right now I am benching 215/4 reps.

    I was wondering if you could help me set up a routine for this last week in December to get me as close to my goal as possible... I dont have the week off of work, so I can dedicated myself to this.. I know it'll be tough, but I want to give it my best... Any suggestions?

    Previously I was doing the 5x5 routine, so I am going to ship it slightly to focus on chest for this last week...

    Perhaps something like this:

    Dec 26: Flat BP: 5 x 5, Decline 5 x 5, Tri's (skull crushers), squats...
    Dec 28: Flat BP: 5 x 5, Incline 5 x 5, Tri's (Overhead pully), deadlifts
    Dec 30: Flat BP: 5 x 5, Declines........
    Dec 31: Flat BP @ 225!

    Inbetween it'll either be a rest day, or a core day... got my supps covered (EAA/BCAA's for recovery)... but any other advice would be greatly appreciated. Thanks!!!

  • #2
    Not enough time in between bench days, need at least 72 hours rest otherswise you will be overtraining and breaking your CNS. If you are benching 215 for 4, you should be able to do 225 for 1 right now.

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    • #3
      ddawg is right

      at 215 for 4 i guarantee you are at LEAST good for 230 if not 235

      you should be able to bench 225 if you could get 215 for 2
      17 year old FREAKST


      SUPPLEMENTS.NET REP

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      • #4
        Thanks for the advice... I'll get one workout in before then 31st, then see how many @ 225 I can squeeze out.

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        • #5
          Originally posted by seanhs
          Thanks for the advice... I'll get one workout in before then 31st, then see how many @ 225 I can squeeze out.
          One word, spotter.

          Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight. - Psalm 144:1

          As iron sharpens iron, so one man sharpens another - Proverbs 27:17


          Current Supps:
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          Ninety percent of everything is crap.

          Theodore Sturgeon
          US science fiction author (1918 - 1985)

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          • #6
            Originally posted by Spartan
            One word, spotter.

            yup, wouldn't think of doing it without one. Dangerous IMO.

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            • #7
              Also, a big part of that is mental. I just hit 225 myself after some time sitting on 205 with the occassional 215 thrown in. Was never ballsy enough to want to up it, but watching the DDawg vids inspired me!

              Good luck!

              Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight. - Psalm 144:1

              As iron sharpens iron, so one man sharpens another - Proverbs 27:17


              Current Supps:
              Purple Wraath
              Green Magnitude
              Orange Triad
              White Flood
              Blue Up
              100% ON Classic Whey


              Ninety percent of everything is crap.

              Theodore Sturgeon
              US science fiction author (1918 - 1985)

              Comment


              • #8
                Originally posted by ddawg91
                If you are benching 215 for 4, you should be able to do 225 for 1 right now.
                Werd

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