Looking for advice on getting 500lb bench raw

[Anabolic77]

I've had a personal goal of getting a 500 lb bench raw for awhile. I feel I'm getting close and was looking for some advise on if I'm headed in the right direction or not with my current workout from some of you guys that have already got there. The workout below is what I did today.

Flat bench:
135x15(warmup)
135x15(warmup)
225x10(warmup)
315x6
405x4
405x5
225x15

Incline:
135x15(warmup)
225x7
225x5
225x5

Decline:
225x7
225x7
225x8

Pec dec:
145x8 3 sets

Rope press downs:
150x8 3sets

Skull crushers:
115x8 3sets

Dips:
Bw x 10 3sets

I'm currently 5'8" 250lbs. My thinking is that I keep what I'm doing and when I get to 8 reps of 405 on bench move up on the weight. I was pretty spent after bench thats why my lbs on incline and decline were low I feel. Also I was looking for how much time I should give myself to reach this.

[tex 6,7]

What's ur max now on flat bench?

[Anabolic77]

What's ur max now on flat bench?

I really don't know. I had to take all of the month of may off for a surgery. So this is where I'm at as of today from working my way back up. Before may I was steady in the high 300's on bench.

[crashcrew56]

First piece of advice is stop doing what your doing and follow a more powerlifting specific bench program. The John Romano "add 50lbs to your bench" type programs blow.

Here's a question, what sort of equipment do you have available to you at your gym (bands, chains, specialty bars, boards, etc.)?

[Anabolic77]

First piece of advice is stop doing what your doing and follow a more powerlifting specific bench program. The John Romano "add 50lbs to your bench" type programs blow.

Here's a question, what sort of equipment do you have available to you at your gym (bands, chains, specialty bars, boards, etc.)?

I have to train at 24 hour fitness due to various reasons (plus it's free, my job pays) So I'm sure you know what I'm dealing with. I train alone because of my work schedule, I can't commit to times with people.

I haven't read Romero's plan.

[crashcrew56]

Good, those type of bench programs suck pretty bad


Program wise there's 3 good programs I can think off the top of my head that you can try- Westside, 5/3/1, and you can take a Smolov squat cycle and just use it for benching as opposed to squatting.

I don't know what your bench form looks like, but I'm sure it could use some work. I would suggest watching these videos and adjust your form. I believe there's 7 videos in total, this type of form doesn't work your pecs as much as the typical bb form, but it'll save your shoulders from a lot of unnecessary wear and tear


byOk4OE_6uI

[Anabolic77]

^^^ I watch those vids frequently I watched them last night matter of fact. This form has gotten me into the 4's on bench. No more shoulder pain etc. I feel close to getting 5 I don't want to rush it but I don't want to be scared of it either. I think the numbers are just fucking with my head.

[crashcrew56]

Good to hear

If your in a hurry to hit 500, then I would suggest going with the smolov routine, but involves benching 3x a week and a lot of volume for each of those workouts

If you are alright with a little slower results then I suggest WSBB or 5/3/1. I'm not big on following percentages during a workout (in fact I hate doing it), and if you don't either then I wouldn't do 5/3/1, but it does work very well and is really simple. Then you have Westside, if I were to put a lot of focus into increasing my bench, this is the one I would really follow, it has withstood the test of time, and is easily the most popular PL program out there.

[tex 6,7]

Why don't u try and max out so u at least know where ur at. I can only get 405 2-3 times and I can press 445 on a good day ha ha so u should at least max and see how far u have to go u might b shocked

[Anabolic77]

Why don't u try and max out so u at least know where ur at. I can only get 405 2-3 times and I can press 445 on a good day ha ha so u should at least max and see how far u have to go u might b shocked

That's true. So I guess warm up good then try 455? Skip the 405 ?

[Shawn Bellon]

I recommend spending more time periodizing your lifting. Westside is more suited for equipped lifters.

[Shawn Bellon]

That's true. So I guess warm up good then try 455? Skip the 405 ?

Maybe have 365x1, then 405x1, then try 455...rest 5 min between lifts.

Don't warm up with a lot of reps.

No more than sets of 3-5 reps. If you are tired you ate doing too much. Last warm up before 365 should be 315x3.

[tex 6,7]

That's true. So I guess warm up good then try 455? Skip the 405 ?

Just have to find a good in between bro I warm up with 135-2 sets of that 225-12 times 315-12 times then I'm warm and hot feel good then 405 and see how I feel then go from there. If u can get 405 as good as u say do 405 once and start small go 425 and see what it feels like if feels good go small but keep going up

[Anabolic77]

Thanks for the tips guys. I think I just need to man up and keep pushing myself and move forward. That's one of the down falls of not having a dedicated workout partner, having to do self motivation.

[crashcrew56]

I'm going to agree with tex and figure out where your 1rm is.

Saying that you need to man up and keep pushing forward isn't a program, and it's how a lot of guys find themselves getting hurt or plateauing. Following a powerlifting style program is much more effective than just going in and doing a bunch of heavy compound movements.

[tex 6,7]

U deff need to motivate and push ur self but like he said u need to find what works for u and go with it. Also are u just wanting to bench500 then ur happy/done there??

[Ryan Bracewell]

I recommend spending more time periodizing your lifting. Westside is more suited for equipped lifters.

This is false.

OP, 500 raw is no joke and it is rare for people to reach that level without specifically devoting their training to strength training, so you may need to completely change your program

[tex 6,7]

This is false.

OP, 500 raw is no joke and it is rare for people to reach that level without specifically devoting their training to strength training, so you may need to completely change your program

What he said

[Anabolic77]

This is false.

OP, 500 raw is no joke and it is rare for people to reach that level without specifically devoting their training to strength training, so you may need to completely change your program

Yeah but it's only 2 more plates! :)

Btw I'm not a noob to this. I'm 34 been training for 20 years. I have had a few things that happened in life that caused me to not be able to train here and there but I've always came back. I don't compete, i do this for my own personal reasons. It's like a drug too me. Training is my way of dealing with life and keeping my sanity.

[Anabolic77]

I got 460 for 2 today with just elbow and wrist wraps.

[crashcrew56]

Where's your sticking point at?

[Anabolic77]

Where's your sticking point at?

The second half, the lock out. I got a little loose after I unracked it. I felt I would have done better but I felt loose in my shoulders and back. I couldn't get my shoulder blades to lock back after I already unracked it so I just went for it anyway.

[matei]

I had really good results with Smolov jr for bench. My max bench press went up with about 15 kg in 3 weeks. You can give it a shot.

[Anabolic77]

I may try it out even though I hate doing the whole percentage thing but since I pretty much maxed out yesterday it should be easy to figure out.

Is that the only thing you do for three weeks? Do you work any other body parts in during those days?

[matei]

Yes, at least I am, as I respond very well to high volume.
Day1 4*9 bench press;
Day 2. squat and Lats;
Day 3. 5* 7 bench press;
Day 4. Deadlifts, biceps, abs;
Day 5. 7*5 bench press;
Day 6. 10 *3 bench press + Leg assistance (front squats, femural biceps and grip work.)

[IkeFord]

Your probably gonna max at 455-465. My max was 460 when i was hitting 405x5.

[TXFatback]

Get some bands, do some dynamic effort work on the bench. Look at the Westside model closely, and realize the DE workouts are all about speed. That speed will translate. Also, use those bands for some heavy duty tricep work, that should help get you past that sticking point. The first time I ever did speed work, the guy that I trained with had me stay on the bench, not looking at the spotters while they changed the weights and removed the bands. He just kept saying focus on bar speed. I hit a 30 lb PR AFTER 10 sets of DE work. That sold me.

[tex 6,7]

I got 460 for 2 today with just elbow and wrist wraps.

Y didn't u go up n weight? If u did 460 for 2?

[TheRage93]

Honestly. The best programs out there are Russian high volume training. Try out SHEIKO or smolov Jr. Those 2 programs got me really strong. You need to be proactive on recovery. Roll out the pecs, shoulder capsule and triceps with a lacrosse ball.

[TheRage93]

If you are not proactive with the recovery process, you can get injured or stagnate the real progression.

[White Goodman]

Drop the Inclines to 1 or 2 working sets. Get rid of Declines and Flys. Add in Close-Grip Benches (Thumb touching the smooth inner part of the bar). Also, I have found Flat Dumbbell Press Pauses to be good for explosion off the chest. Raw lifters will usually fail 1/2 to 3/4 of the way up. That is where the Triceps come into play. Lock Outs and Bands help with this but most gyms frown upon these types of activities. On your back day, concentrate on Rows and face Pulls. Hit the Biceps/Forearms with Barbell Curls and Hammer Curls. Go Heavy, 3 sets of 5-8 each. Grip the bar hard, like you are trying to pull it apart. Squeeze your shoulder blades together when setting up. Get a lift off on all heavy sets. Just a few pointers. I got to 505 Raw and 535 in a single ply (in the 90's). You can do it, just keep the faith and work hard. By your numbers, you are probably near 470 right now.