[catchm3ifyoucann]

Hi guys,

Current Body Weight = 160-165lbs ish
Age: 25
Current Lifts : 195 bench press, 315 squat & deadlift

Goal: 315+ bench press, 405+ squat & deadlift

Any advice, tips, and or training programs you guys can give?

My current split:
Day 1 = Chest / Back
Day 2 = Legs
Day 3 = Arms / Shoulders
Day 4 = Rest day which = Cardio / Abs
Repeat

I take an additional off day when needed. For me I've found this split to work very well. I have a very high metabolism and bulking with this frequency has lead to great results. Still very lean.

I'm considering implementing the following to improve lifts:
- Rack pulls, deficit pulls, rest pause sets for bench press & incline bench press, more front squat work.

[csu87]

to hit a 315 bench, you are going to need to bulk up a little. Hitting 315 @ 165 is going to be tough. 1st time I hit 315 i was at 185. Now at 205 hitting 365 for a workout max (havent 1 rep maxed in awhile)

Also, do chest twice a week, beginning and end of week. 1st workout go heavy, 2nd workout go pump. Also, focus on one group per workout.
My workouts go
Mon - Chest
Tues - Back
Wed - Shoulders
Thurs - Legs
Fri - Chest
Sat - Cardio/back/shoulder
Sun - Cardio/Legs

Saturday and Sunday are more about burning calories than getting stronger so I go for high rep/ low weight.

For your Chest Workouts, do a mixture of Barbell and Dumbell Flat, Decline, Incline, dips, tight presses, flys, and work on your triceps.

The best Benching Program Ive done in awhile that added quite a bit to my bench was 5 sets of 5. Keep the same weight throughout the program and try to do it with 1.5-2min rests. If you cant get all 5 at once on the last set or 2, rack the weight, take a couple second break and knock out the remaining reps.

[csu87]

for Deadlift, try this 10 week plan. I put a ton of strength and size on following this workout. As your deadlift goes up, youll notice your squat will as well.

https://www.t-nation.com/workouts/10...ap-bar-workout

[catchm3ifyoucann]

Originally Posted by csu87

for Deadlift, try this 10 week plan. I put a ton of strength and size on following this workout. As your deadlift goes up, youll notice your squat will as well.

https://www.t-nation.com/workouts/10...ap-bar-workout

Thanks for the solid feedback man

Overall goal is to get up bulk up to 195 then cut to 180/185, I don't have the frame where anything above 200+ would look good on. I'm 5'9" and very lean right down during my bulk.

When you are not maxing during a workout how close do your train to your max? 90%, 80%, 75%?

My buddy I lift with has been telling me to get on a program for the longest time, I think its about time I listen to his advice (hes 165 @ 500+ deadlift).

I'll let you know of progress.

[jgoens]

Is 195 your max for 1 rep? If that is, you have a ways to go....adding body weight will help, but I know guys around your weight doing over 300. Strive to do reps at higher weights...try to get 225 for ten reps. If 195 is for 1..do 185 for 5 now and soon you should be able to do 195 for 3. You need to get a mastery for lower weights to get to the higher ones.

[catchm3ifyoucann]

Originally Posted by jgoens

Is 195 your max for 1 rep? If that is, you have a ways to go....adding body weight will help, but I know guys around your weight doing over 300. Strive to do reps at higher weights...try to get 225 for ten reps. If 195 is for 1..do 185 for 5 now and soon you should be able to do 195 for 3. You need to get a mastery for lower weights to get to the higher ones.

Correct, 195 is 1 rep max. Isn't it the journey that makes lifting fun? I understand I have a long long way to go until I am near my ideal lifts but I am perfectly ok with that. Theres a guy on youtube thats 145ish and does 435lb bench press for rest pause sets.....

Going to hop on a 5x5 program for bench press. Question would 5x5 on incline and then 5x5 on bench press after help? In Arnold's encyclopedia he says if you want your bench press to go up start with dumbbell fly's to warm up and then incline bench press.

[kprocivic]

There was also one guy that played in the nba that was 5'7, and he beat one of the best dunkers in the slam dunk competition.

I'm all for getting it done in the gym, but i'm also a realist.

I think the best thing anyone can do to become stronger and get those gains is to have a got damn spotter.

[jgoens]

Bench press is a complex lift that calls many muscles to do the part and there are always muscles that are the weak point. You might have a really strong chest but your triceps are not so and that will hold you back. Incline gets more of the top and shoulders and always is good go the look of the physique.
When I starting lifting in my teens I always wanted to be able to rep 225 for 10 and by 23 was able to at 170 lbs.
So yeah, I think your plan of doing 5 reps is good. See if you can do 5 reps on incline at 175. And remember, your bench will gain if other parts of your body are strong as well.

[csu87]

youd be amazed how much your frame fills out once you get to the 200+ range. Im 5-9 as well, I used to never think I could get to 200+ and look good still, but at 205, I could put on another 10lbs before I think it would look ridiculous. I was always around 180 +/- 5lbs until I really started going for size and strength in my training vs maintaining.

my current bench workouts consist of warmup sets 10 reps @ 135 , 10 reps @ 225 (~60%), 6 reps @ 295 (~80%) and then sets of 3 at 85%, 90%, 95%, 90% when im going heavy.

The 5 sets of 5 plan i told you about is using around 85%

My typical Chest Day workout is

Above Set configuration for Flat, Decline and Incline Barbell Bench
Dumbell Close Flat and Incline Press - 4 sets of 6
Dumbell Flys - 4 sets of 8
Cable Flys Out, Up, Down - 4 sets of 8
Dips - 4 sets of 8
Tris - 2 different workouts (usually one being close grip barbell bench) - 4 sets of 8
Bis - 4 sets of 8

There are a ton of workout regimen out there and a ton of different exercises. You have to just experiment with them and see which your body reacts better to. Some guys do better with high weight, low rep and some vice versa. Also need to see how well you can recover to determine frequency and duration. You want to be sore, but not so sore you cant move and it takes days to recover.

[catchm3ifyoucann]

Originally Posted by kprocivic

There was also one guy that played in the nba that was 5'7, and he beat one of the best dunkers in the slam dunk competition.

I'm all for getting it done in the gym, but i'm also a realist.

I think the best thing anyone can do to become stronger and get those gains is to have a got damn spotter.

If I max, I always have a spotter. I refuse to max if there is no one that can spot me that knows what they are doing. I go to a large franchise gym so theres a lot of folks there I would not trust spotting me.

[catchm3ifyoucann]

Originally Posted by jgoens

Bench press is a complex lift that calls many muscles to do the part and there are always muscles that are the weak point. You might have a really strong chest but your triceps are not so and that will hold you back. Incline gets more of the top and shoulders and always is good go the look of the physique.
When I starting lifting in my teens I always wanted to be able to rep 225 for 10 and by 23 was able to at 170 lbs.
So yeah, I think your plan of doing 5 reps is good. See if you can do 5 reps on incline at 175. And remember, your bench will gain if other parts of your body are strong as well.

I agree I do need to make some tricep development to get me to the higher weights.

Originally Posted by csu87

youd be amazed how much your frame fills out once you get to the 200+ range. Im 5-9 as well, I used to never think I could get to 200+ and look good still, but at 205, I could put on another 10lbs before I think it would look ridiculous. I was always around 180 +/- 5lbs until I really started going for size and strength in my training vs maintaining.

my current bench workouts consist of warmup sets 10 reps @ 135 , 10 reps @ 225 (~60%), 6 reps @ 295 (~80%) and then sets of 3 at 85%, 90%, 95%, 90% when im going heavy.

The 5 sets of 5 plan i told you about is using around 85%

My typical Chest Day workout is

Above Set configuration for Flat, Decline and Incline Barbell Bench
Dumbell Close Flat and Incline Press - 4 sets of 6
Dumbell Flys - 4 sets of 8
Cable Flys Out, Up, Down - 4 sets of 8
Dips - 4 sets of 8
Tris - 2 different workouts (usually one being close grip barbell bench) - 4 sets of 8
Bis - 4 sets of 8

There are a ton of workout regimen out there and a ton of different exercises. You have to just experiment with them and see which your body reacts better to. Some guys do better with high weight, low rep and some vice versa. Also need to see how well you can recover to determine frequency and duration. You want to be sore, but not so sore you cant move and it takes days to recover.

My fear is to become one of the guys who has a physique that doesn't complement their frame. But if you are 205 and able to look great then that gives me hope. Awesome feedback from everyone here. Thank you guys.

[jgoens]

Originally Posted by csu87

youd be amazed how much your frame fills out once you get to the 200+ range. Im 5-9 as well, I used to never think I could get to 200+ and look good still, but at 205, I could put on another 10lbs before I think it would look ridiculous. I was always around 180 +/- 5lbs until I really started going for size and strength in my training vs maintaining.

my current bench workouts consist of warmup sets 10 reps @ 135 , 10 reps @ 225 (~60%), 6 reps @ 295 (~80%) and then sets of 3 at 85%, 90%, 95%, 90% when im going heavy.

The 5 sets of 5 plan i told you about is using around 85%

My typical Chest Day workout is

Above Set configuration for Flat, Decline and Incline Barbell Bench
Dumbell Close Flat and Incline Press - 4 sets of 6
Dumbell Flys - 4 sets of 8
Cable Flys Out, Up, Down - 4 sets of 8
Dips - 4 sets of 8
Tris - 2 different workouts (usually one being close grip barbell bench) - 4 sets of 8
Bis - 4 sets of 8

There are a ton of workout regimen out there and a ton of different exercises. You have to just experiment with them and see which your body reacts better to. Some guys do better with high weight, low rep and some vice versa. Also need to see how well you can recover to determine frequency and duration. You want to be sore, but not so sore you cant move and it takes days to recover.

Pretty good routine...how old are you?

[csu87]

Originally Posted by jgoens

Pretty good routine...how old are you?

28

but my body feels like its 80ish.

every couple months i end up having to take a week or 2 break due to past football/snowboard/biking injuries.

Knees, Shoulders, Back, Hips...

[csu87]

Originally Posted by jgoens

Bench press is a complex lift that calls many muscles to do the part and there are always muscles that are the weak point. You might have a really strong chest but your triceps are not so and that will hold you back. Incline gets more of the top and shoulders and always is good go the look of the physique.
When I starting lifting in my teens I always wanted to be able to rep 225 for 10 and by 23 was able to at 170 lbs.
So yeah, I think your plan of doing 5 reps is good. See if you can do 5 reps on incline at 175. And remember, your bench will gain if other parts of your body are strong as well.

This. You wont have a good bench without good Shoulder and Back lift numbers. Also dont forget about your core. All these things, including even legs, contribute to a solid bench.

[jgoens]

Originally Posted by csu87

28

but my body feels like its 80ish.

every couple months i end up having to take a week or 2 break due to past football/snowboard/biking injuries.

Knees, Shoulders, Back, Hips...

I always thought you were older like mid 30s..
You guys are in your prime lifting times
I was going to say, heavy lifting for years will end up wrecking havoc on your body. I've done my share of heavy lifting but know a few powerlifters who have since quit. Really, any lift of less than 8 reps is straining ligaments...great for the ego, but down the line will make you pay. I've been lifting for 30 years and I don't even try to go over 245 on bench.

[csu87]

Originally Posted by jgoens

I always thought you were older like mid 30s..
You guys are in your prime lifting times
I was going to say, heavy lifting for years will end up wrecking havoc on your body. I've done my share of heavy lifting but know a few powerlifters who have since quit. Really, any lift of less than 8 reps is straining ligaments...great for the ego, but down the line will make you pay. I've been lifting for 30 years and I don't even try to go over 245 on bench.

im 28 but troll at a 35yo level.


Definitely cant heavy lift forever. At some point you need to just go to maintaining vs trying to get stronger. I think im right on the cusp of that point.

[jgoens]

Originally Posted by csu87

im 28 but troll at a 35yo level.


Definitely cant heavy lift forever. At some point you need to just go to maintaining vs trying to get stronger. I think im right on the cusp of that point.

that's what it is. Yeah around 30 or so it gets to where the heavy weight starts to feel heavier and then the being sore thing gets old. I'm 46 but look better than 95% of the 46 year old guys out there....but I troll like I'm 30.

[Delta0311]

315 at 165 is NOT going to happen.. I'm 5'6 200lbs and i can rep 315 but when I was 165 the most I did was about 265 or so.. You need to bulk up if you want to push that weight.. But you need to figure out if you want to go the bodybuilder or powerlifter route.. If you want raw power then start training like a powerlifter if you want well developed muscles then train like a bodybuilder; drop sets, perfect form, time under tensions (slow negative).

[Delta0311]

Originally Posted by csu87

im 28 but troll at a 35yo level.


Definitely cant heavy lift forever. At some point you need to just go to maintaining vs trying to get stronger. I think im right on the cusp of that point.

Actually I gotten more developed when I STOPPED lifting heavy and I'm 37. Heavy weight don't mean big muscle, especially if you are just swinging shit around like you're at a construction site.

[kprocivic]

Originally Posted by catchm3ifyoucann

If I max, I always have a spotter. I refuse to max if there is no one that can spot me that knows what they are doing. I go to a large franchise gym so theres a lot of folks there I would not trust spotting me.

I think that is the key. Even if you arnt maxing if you can get through the last set with no spotter you probably need to add more weight.

[catchm3ifyoucann]

Originally Posted by Delta0311

315 at 165 is NOT going to happen.. I'm 5'6 200lbs and i can rep 315 but when I was 165 the most I did was about 265 or so.. You need to bulk up if you want to push that weight.. But you need to figure out if you want to go the bodybuilder or powerlifter route.. If you want raw power then start training like a powerlifter if you want well developed muscles then train like a bodybuilder; drop sets, perfect form, time under tensions (slow negative).

Never stated I was going to do it at 165. I still have a long way to go both bulking and training wise. Just looking for any additional insight from everyone on here on training routines that have worked for them or any advice that would help.


This guy below is amazing.

[csu87]

Originally Posted by catchm3ifyoucann

Never stated I was going to do it at 165. I still have a long way to go both bulking and training wise. Just looking for any additional insight from everyone on here on training routines that have worked for them or any advice that would help.


This guy below is amazing.

Well hes a ninja obviously