Help

[kmh63xl]

prob in the past 2 months ive droped from 211 to 191... this was my goal and i was happy with my weight loss because i had kept all of my strenth...recently tho at a 191 body weight i have gotten significantly weaker... my goal is to bench 300 by the end of august and right now im only at 285... what do u think i shud do to attain my goal? should i gain more weight? do more chest workouts? i dont know please help...

 

[louden_swain]

A 15 pound gain on the bench isn't that much. You are almost there. It will be possible for you to bench over 300lbs at a bodyweight of 191. The only thing I can tell you is keep your protein intake high and continue to lift heavy. Here is what you can do:

Bench: 285lb single

Warmups:
135lbs - 2 x 10

Building Sets:
225lbs x 9, 245lbs x 5+F, 265lbs x 3+F

F=forced reps (an extra 2)

You might want to add negatives to your routine. Put on 315lbs and concentrate on lowering the weight. Be sure you have a partner!!! Do negatives every 3 weeks. Also, on your last 2 sets you might want to add some forced reps.

 

[nikkita]

are you eating enough carbs??

 

[gettinlarger]

see my post about needsize's thing. cornholio's old school program is also a sure thing for strength. i highly recommend it.

 

[kmh63xl]

thanx...keep the replies coming...no im not eating enough carbs....as of now im gunna bump up the carbs

 

[louden_swain]

kmh63xl,

Give me your typical bench workout (weights and reps).

 

[kmh63xl]

todays chest workout, i tried to mix it up and try some more reps

185-15x 205-10x 225-5x incline db 3 sets with 70 lbs for 8 reps
flys

 

[louden_swain]

todays chest workout, i tried to mix it up and try some more reps

185-15x 205-10x 225-5x incline db 3 sets with 70 lbs for 8 reps
flys

Your workout looks fine, but are you failing at those reps? Can you get more than 5 reps with 225lbs? In order to get a 300lb max, you should be able to get 10-12 reps with 225lbs. If your max is at 285lbs, you should be able to get about 9 reps with 225lbs.

 

[lemur]

failure is the exact opposite of what you want to accomplish with strength training.

1-2 reps from failure, no more than 6 reps.

if you can bench 285 now, you're probably a fairly big guy. 300lbs is cake, man, just push yourself damn hard.

 

[nikkita]

If your goal is to burn fat you may need to restrict calories a little more than people who want different results... but don't reduce complex carbs drastically because if you do you're sending your body the message that it's enduring a period of almost starvation and make you weak. Get complex carbs around 150-200g per day... hope this helps