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Bench Press Records?

I have been lifting for awhile, Really getting into powerlifting.

I am around 15 % BF and working towards single digits.
I started around 180 lbs, Bulked to 220 and was at 20% ( Fast Gains Slow cuts)

im at 210 now. I usually warm up with 30 reps 135 go do dumbells etc...

My 1rm is around 315 (Powerlifting Style)
Which is down Hold Up
I would really like to 1 rep around 330.

im hoping by the end of the year or early next year i can hit 9 percent BF while increasing my Strength even more.
It is progressive while cutting for obvious reasons.
 
Megaman said:
I train some clients over Skype based on their transformations and my personal experience the one thing that shot up my strength incredibly fast was reverse pyramid training. I was benching 225 for 2-3 reps then 6 weeks after I started reverse pyramid training I was benching 250 for 4 reps 225 for 10 reps.

All of my other lifts also had the same sort of increase.

Here is how it works i'll use bench press for example.
Do 2-3 warm up sets. Once your all warmed up you'll only be doing 3 actual sets.

Set 1 (Something you can only do 4-6 reps of) once you get that 6th rep for 2 workouts in a row you'll bump up the weight by 10%
Set 2 (Something you can only do 6-8 reps of) once you get that 8th rep for 2 workouts in a row you'll bump up the weight by 10%
Set 3 (Something you can only do 8-10 reps of) once you get that 10th rep for 2 workouts in a row you'll bump up the weight by 10%

That's it! You can also apply reverse pyramid training to more than one exercise per workout (but don't do it for all)

For example i'd immediately follow up and do reverse pyramid training on the incline bench right after I did it on the flat bench.
Click to expand...

this is a great style.
i really enjoy 21s and 28s as well.
Negatives and everything. I may be interested in talking on skype. i wouldnt mind having a coach that can help keep me on the right track.
 
deadn00bwalk said:
this is a great style.
i really enjoy 21s and 28s as well.
Negatives and everything. I may be interested in talking on skype. i wouldnt mind having a coach that can help keep me on the right track.
Click to expand...

Yeah if you're interested in some coaching I just recently finished up working with 2 clients and now have space for 2 more :laugh:

I also have an ebook out if you don't have the time for Skype ^_^
 
Megaman said:
I train some clients over Skype based on their transformations and my personal experience the one thing that shot up my strength incredibly fast was reverse pyramid training. I was benching 225 for 2-3 reps then 6 weeks after I started reverse pyramid training I was benching 250 for 4 reps 225 for 10 reps.

All of my other lifts also had the same sort of increase.

Here is how it works i'll use bench press for example.
Do 2-3 warm up sets. Once your all warmed up you'll only be doing 3 actual sets.

Set 1 (Something you can only do 4-6 reps of) once you get that 6th rep for 2 workouts in a row you'll bump up the weight by 10%
Set 2 (Something you can only do 6-8 reps of) once you get that 8th rep for 2 workouts in a row you'll bump up the weight by 10%
Set 3 (Something you can only do 8-10 reps of) once you get that 10th rep for 2 workouts in a row you'll bump up the weight by 10%

That's it! You can also apply reverse pyramid training to more than one exercise per workout (but don't do it for all)

For example i'd immediately follow up and do reverse pyramid training on the incline bench right after I did it on the flat bench.
Click to expand...

Thanks a TON for this man will definitely put it in my regime :D
 
I bench 205 lbs for 1 rep at 138 pounds, it's pretty good for only about 9 months of lifting.
 
Today I benched 60 pounds for 6 reps, shit was intense. With the bar I think that was 105 pounds.

BMI is 19
 
Never worked on upper body as puberty is now fine tuning itself.

Don't hesitate to wonder though as once you turn 19, muscle building of freshly done can be immensely superior to early bird lifters capacity to skyrocket strength training exercises.

It appears I can bench my own weight without hesitation nearly 6 times.
 
120 kg reps of 3, not too bad considering my weight is 80kg i guess.
 
Around 200lbs according to a online calc lol. Don't really see a point in finding a max 1 rep weight. Just a circle-jerk leading to injury.
 
90kg 2 repeats
 
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