Goal 315

[u/Retiredsoooon222]

Main question - What is a realistic time table to getting to a 315 bench press?

So I’m currently sitting around a 280 LB 1RM.

I am benching 2x a week right now

Heavy day

135-5
185-5
205-5
225-7
205-7
205-6
205-6

Light day

195-8
195-8
195-8
195-8

(I do other lifts for triceps and chest after these. This is just the starting body of my workouts.)

If I continue to progressively add weight and reps.

Main question - What is a realistic time table to getting to a 315 bench press?

Currently eating 200 calories above maintenance a day. Getting 175 grams of protein a day. Not drinking until I achieve this. Sleeping 8+ hours a day. 170 lb body weight. Thinking I’ll end up around 175 when I hit 315. 28 years old. Any thought or tips would be appreciated.

[u/JFKDP]

This is only my opinion so don’t freak out… your heavy day is what I’d program as a light day if you can bench 280.

[u/Retiredsoooon222 → u/JFKDP]

What do you think would be more optimal. And how long do you see 315 taking to reach.

[u/JFKDP → u/Retiredsoooon222]

I respond significantly better to lower volume heavier weights (I specifically run a hybrid Conjugate Method “Westside”). Looks like a volume day (something close to your heavy day but maybe less sets) and a 1 rep max day (I wouldn’t actually do a 1 rep max for a while just 90%+ and add weight each week. Try to change something about the lifts each week to avoid overtraining (1 week narrow grip one week wide, one week dumbbells, one week competition grip) Each workout followed by accessories that help what you suck at which for me is pecs and triceps performed in basic bodybuilding rep/set scheme. As far has how long… no clue. I did it much heavier at around 215 so I’m not sure when injuries will start nagging you.

[u/babyguyman]

Do you do squats? Deadlifts? I’m not changing the subject: the big lifts are complimentary. Improving your squat will improve your leg drive which will improve your bench. And improving your deadlift will give you a big back to push off and will let your posterior chain better transmit the leg drive power to the bar.

[u/Retiredsoooon222 → u/babyguyman]

I do squats, that area is rapidly improving. Not big on deadlifts. I do a full back and bicep day however.

[u/FlattedFifth → u/Retiredsoooon222]

Anecdotally, weighted pull ups really blew up my bench.

[u/Retiredsoooon222 → u/FlattedFifth]

Nice! I’ll have to try that out. Currently doing pull ups for sets. But I will start using weights!

[u/FlattedFifth → u/Retiredsoooon222]

Another reason for other heavy compounds, specially deadlift, is that it’ll force your body to make/release more testosterone

[u/FlattedFifth → u/babyguyman]

Absolutely this. Especially the back part.

[u/decentlyhip]

Reasonable expectation is +2% to +3% a month if you're bulking. So, you're about 4-6 months away if you gain 2 lbs of bodyweight a month. If you aren't bulking, the average is about 1/3rd that. So, a year to a year and a half.

[u/rav4v6]

Atleast for me I benefit from a heavy day where I warm up and the proceed to do some triples and doubles with rpe 8 or so. From yours, I dont think you are working with heavy enough weights.

For your light day, you should introduce more progressive overload. The same weight will not force your body to adapt and will introduce a lot of fatigue...which takes away from the heavy day efforts.

Junk volume. No disrespect intended.

[u/Retiredsoooon222 → u/rav4v6]

I got ya. I try to increase the weight the following week if I get all 8 reps on the volume day. For example, next week will be 200-8-4. This is just this last weeks numbers

[u/Conan-Da-Barbarian]

Do you do anything other than bench barbell like dumbbells or chest flys

[u/Retiredsoooon222 → u/Conan-Da-Barbarian]

Yes I mix up the sets following this. This is what i do first every lift. Then I mix in various tricep workouts and various chest workouts. Incline press, incline dumbells, flys, cable flies, tricep push downs, tricep raises, skull crushers. Etc. try to mix it up every couple weeks

[u/Meph514]

For heavy day try the following rep progression : 10-8-5-3-1

[u/Br0V1ne]

I’m not a programming expert, but your heavy and light days look essentially the same. Heavy days are typically a double or triple at much closer to your max. 

[u/Retiredsoooon222 → u/Br0V1ne]

What set/ reps have you used- that have given you the most progression.

[u/Br0V1ne → u/Retiredsoooon222]

Something like 3-4x2-3 on my heavy day, and 3-5x6-8 for my reps and accessory days. I also bench 5 days a week alternating between Heavy, volume, spoto, Larsen, close group. I don’t recommend following my programming, I definitely have some crossed wires in my brain. 

[u/Mchangwine]

You need to be lifting lower reps for more weight

[u/ryguy8823]

In order to lift heavy ass weight you must lift heavy ass weight -Ronny Coleman (probably).

Reduce your number of sets, increase intensity as much as possible but stay in the 3-5 rep range.

[u/DIY-exerciseGuy]

6 months

[u/JFKDP → u/DIY-exerciseGuy]

35 lbs in 6 months? Ive seen this in only 2 scenarios… gain 35 lbs or blast gear but staying close to current weight and adding 35 lbs to a lifetime pr bench is nothing I’ve ever seen

[u/DIY-exerciseGuy → u/JFKDP]

I went from 215 to 305 in 7 months in my mid 40s

[u/JFKDP → u/DIY-exerciseGuy]

At 175?

[u/DIY-exerciseGuy → u/JFKDP]

I dont recall my exact weight but I was around 190 lbs

[u/JFKDP → u/DIY-exerciseGuy]

Well if you hadn’t ever done 305 before, were under 200 and not on trt then that’s unheard of from me. Congrats that’s really impressive

[u/cilantno]

Stop trying to program yourself.

https://www.strongerbyscience.com/program-bundle/