Need to increase my bench fast.

[SeanHolmz]

I have a bet with a friend that I will beat him out in a little one on one bench competition in 4 months. The date of the competition will be june 17th. Anyway, I just got back into the gym after 4 months off last week. Im sitting at about a 205 bench right now. He is at 250 right now. My highest ever was 245. His was 300. Thing is, im much more dedicated than he is when it comes to training.(besides that 4 months off) I need a good training program to be able to take over. I dont know if its possible but am gonna hit it hard. Anyway, my current stats are 5'9 172 lbs 12% bf...lifting on and off for 2 years now but have very good form and am fairly knowledgeable in basic movements and some advanced movements (from reading boards for almost a year now) Supplements include 2 servings (5 g per) of pure creatine monohydrate along with 75 dextrose and 5g of glutamine. Protein intake is about 150+. I also take a good multivitamin, about 200 g of r-ala a day with carb meals.

 

[Parabellum]

Give www.elitefts.com a try. Look for an article called Basic Begineer 9 week program. It did wonders for me the FIRST time I actually stuck with it and followed it to a T. Also take a look at an article called " How to bench 600 LBS" Dave gives great advice on what to train how to lay on a bench, etc.... Everything helps a lot!

Good Luck and let us know about your progress.

 

[SeanHolmz]

Thankyou.