Having spent thousands of hours in various commercial gyms, collegiate settings, athletic weight rooms, and surfing the web, I'm comfortable relying on a little bit of intuition. 2. This information comes from a decent sample size (about 350 males over the years). 9. How to Increase Your Bench Press In this 30-day periodized program to help you bench press 315 pounds, you'll be benching on Mondays, Thursdays and Saturdays using weight based off a … Our 6 week bench press program is designed to help a lifter reach this milestone. The more you drink of this common beverage, the higher you raise your testosterone levels while simultaneously lowering your estrogen levels. GPP work is awesome but you need to bench press specifically. Likewise, accessories need to be selected and planned with more specificity and intentYou don't necessarily need "great" technique to bench 315 (although it certainly helps!). Many form a mental block when they see 3 plates loaded on the bar. Want a bigger bench? Feel free to email us below with questions, concerns, or comments! However you do need "good" technique. 50 Year old Bench Press 315 for reps @183.4 lbs Pt 2 - YouTube First and foremost, people ask me “How long did it take?”. Build your shoulders, traps, upper back, and triceps with this brutal exercise. And only two of them could bench 300-plus? This means I have a record of almost every male that's benched significant weight since I started keeping track 7 years ago. Some people think this exercise doesn't do much for your delts. Getting frustrated with lack of progress? Some reports indicated that approximately 1000 men have run a 4-minute mile (7), which is why I adjusted that necessary time down to < 3:55 for the 1-mile run. I get asked questions frequently enough concerning how I got my bench numbers so high, that I figured I’d write it down so as to give a more organised and in-depth breakdown of the process. It's many lifters biggest bench milestone marker, To achieve 315, a template program will work, BUT modifications need to be made. Granted, college males aren't a perfect sample but the number still felt way off to me. And it delivers, every time. Enter your email below and receive our 12 week OHP program that will increase your bench numbers! You can follow Yann on his website yanguay.com. I shared this information with my friends and teammates and while some agreed with the article, others felt those numbers were screwy. However, we can't forget about the people without gym memberships doing this feat, either in athletic weight rooms or in their garages or basements. I do however enjoy writing authentically and sharing experiences that readers will hopefully find useful or at least interesting. 315 is a number most average gym goers might never achieve, and a number most Powerlifters will likely achieve in time with some hard honest work. Here's how to do it. Bench press 305 lbs. Want to design your own kick-ass training programs? Tim Henriques has been a competition powerlifter for over 20 years. To that end, I'm going to gut check this and add 125,000 to the numbers, which gives us a cool million. Powerliftingwatch.com The question now is what percentage of men with gym memberships will ever bench 300 pounds? 315 is a number most average gym goers might never achieve, and a number most Powerlifters will likely achieve in time with some hard honest work. John has always been strong. Still, most athletes likely have gym memberships and we have to be mindful not to double count them. Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window), The pursuit of Wealth, The pursuit of Status and Marxist Theory, Open-Source Philosophy: Transparency in Excellence, Passings and the Eggplant is now available, Michael Haneke’s Amour is What The Notebook Should Have Been, Bench Press, 4 – 6 sets of 1 to 12 repetitions (each set until failure, normally using heavy weights), Deadlifts, 1 – 5 sets of 1 to 6 repetitions (normally working each set until failure with heavy weights), Overhead Press, 4 – 5 sets and as many reps as possible ‘til failure each set with 135lbs, Pull ups, 4-6 sets and as many reps as possible each set until failure, Squats, 3- 5 sets of 1 to 8 repetitions (normally working each set until failure with heavy weights), Bench or Dumbbell Press, 4 – 6 sets of 1 to 12 repetitions (each set until failure, normally using heavy weights). Any fool can lose fat, but getting shredded while keeping or even building muscle takes know-how. This underrated chest exercise builds pecs, delts, and triceps. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. Over the course of the 9 months, my routine looked something like this…. Momma said knock you out. You need to have an understanding of a good set up, leg drive, and creating tightness. 4. 5. For myself it took about nine months to take my bench from two plates (225 lbs) to three plates (315 lbs). You might not have those mastered yet, but that's OK315 requires you to have developed a mental edge. We need to also take into account my survivor bias as I’ve never seriously injured myself training for power while a lot of people do. Meaning you can't have any reservations going into this lift. (A gym membership isn't required to bench 300 pounds, but it's a l… When I first started lifting seriously as a teenager, I was following Mark Rippetoe’s Starting Strength right to the letter, which I would still recommend to beginners. Then you'll never miss a workout. Here's how. Please fill out our short questionnaire through the link below and we will email you back shortly with how our program can help you! A 300-pound bench is decent, but there's no way it's that rare of a feat.

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