Increase Bench Press Max by 30lbs by heavenbane

This topic was created for the Increase Bench Press Max by 30lbs challenge.

Forgot to mention this guys, this challenge is for a flat bench barbell Press. The ladies are welcome to use a machine Press, but the flat bench is preferred. Good luck everyone!

I started a Bill Starr 5×5 variant that focuses on bench press 10 days ago. 1RM was 245 on Monday, November 17. The routine currently has me doing 201lb tomorrow but I can do a single 5×211lb set to start the record for this challenge. I believe that corresponds to a 245lb 1RM. I am projecting about 12 weeks to make 30lb gain so not sure what everyone else’s expectations are.

Too bad I wasn’t in such a challenge earlier. I have gained over 100lb in my bench since January 2008. Most of that was because I was what Mark Rippetoe would classify as a beginner even though I had been lifting for over 20 years.

Oh. I finally see that challenge ends in about 33 days. I’ll still participate but that is a large gain in such a short time for where I am at.

I wish you the best of luck. I am always up for a strong person to compete with.

Heehee…never been called a strong person. Shame it took me so long to be lifting more now than ever and I am 45! I am going to try my hardest for an extra 30lb but I also expect my squat and deadlift to go up as well during this time.

Like Doo said, 30 lb will be tough in that time period but I’m going to see what I can do. I’m doing the Stronglifts 5×5 program right now which has me benching every second workout which works out to wither 1-2 times per week depending on how the workouts fall. I may have to add a bit more.

Currently I’m only at 155 for 5×5 BP which puts me at 180 1RM from that chart roughly (probably a bit more since I’m doing 5×5 rather than the 1×5 from the chart – IIRC my 1RM when I did group personal training sessions was 190 or 195).

Should I use 180 or should I do a 1×5 on Monday to figure out a better 1RM?

@mmaclean

I specifically did a 1RM test for this. I would suggest that on Monday you do warm-ups and then try 1RM sets by adding 5lb increments over your calculated 180lb. When you have your 1RM, you can go back and try do 5×5 with 155lb or 160lb.

BTW, I am doing StrongLifts 5×5 Advanced with emphasis on bench press which works out great for this challenge. However, the SL5×5Adv plan only has me at a 10lb increase from today’s 250lb in 7 more weeks. I will make some adjustments based upon my current ability.

Note that the totals in the Leader board include some bodyweight exercises (back extensions) that I did. I use bodyweight plus, if applicable, additional weight so it inflates the total rather quickly but I didn’t like using zero weight either.

yeah, its irritating how its records every workout that you do, but it’ll have to do until they update everything and make it more detailed. Winning the challenge is always nice, but in the end its supposed to be about increasing your goal more.

I don’t mind the fact that it lists all of your weight lifted though. There are plenty of other workouts that will help increase the strength of the muscles needed to raise your bench max. Working triceps and forearms can help that already strong chest foundation for example.

Also, if you desire to be #1, having all the weight listed is nice because it motivates you to do more all around, which in turn will make you stronger in the process. Just some thought on my end.

Good post heavenbane. I agree on the importance of assistance exercises.

ok guys, my max is currently 230. I’m looking to hit 260. If I get past this, I will be back at what I was bench my senior year in high school

What is your plan or are you keeping it a secret?

Beginners (Rippetoe’s definition of a lifter who can add weight each exercise) could do 5×5 bench M/W/F and add weight each time. I would start with 5rep equivalent of 30lb lighter 1RM and then after 12 exercises (3 days per week times 4 weeks) end up with a 30lb increase.

Don’t think this will work for me so I will have to do something different.

No plan really. Most of my workouts are usually random with very little routine planned. I like to keep my muscles tricked and not setting into a trend. I am doing a lot of pull ups right now because of another challenge of mine. I hope to be able to do 20-25 in one set by the end of it. I can currently do about 15 now. All of those should help some. I do a lot of push ups and I plan on adding some forearm sets to help with that extra push.

Wow. You should do a planned routine. Big bang for your buck…err… time.

I started with a 1RM of 205, And I’m going to try 225 in 2 weeks.

I use 3x sets of 6 reps of 165 atm, and every week i had 2.5.lbs per side. Then on my 2nd chest day/week i back track about 10 pounds, and do concentrated press’s with negatives involved. Hopefully i can hit 235 in about 2 months. I’ll keep trying 225 maybe once a week until it gets going lol. good luck

@whiteballer

I will probably end up similar to you with a 20lb increase. 30lb is really tough in 30 days once you can bench 1 or more times your bodyweight.

Hie guys I started with a IRM of 275 lbs and now at 292 which means my IRM is up by 17 lbs …. cool challenge. Since there are 21 days to go. There is still lots of time

Just did 1×255lb but this was after squats and several other bench press sets. This is a 5lb increase in 3 weeks. I will be out of town and then lift again on Wednesday, December 31 and will try a 1RM bench before other lifts. I think I will make the 20lb increase I predicted 3 weeks ago which is fine for me.

I just got back in town. I thought that a challenge ended at the end of the day and I didn’t pay attention to the countdown timer. Anwyay, I will be making a 1RM attempt for bench press in a few hours for my own benefit.

OK. Got a 1RM of 265lb. That is a 15lb increase in one month. I consider that damn good for me.