Bench Routine**

Millhouse340 · Jun 12, 2008

Great Benching routine. I used to bench for max (lift for endurance now/sport). My bench is still 380 and i owe it to workouts like this.

Max first column and reps top row.
Enjoy!!

Can't get reps to line up over weights for some reason. You'll need to move those above.
Max 8 6 4 3 2 1 4

BUCKEYE Power Routine WORKOUT
Max 8 6 4 3 2 1 4
180 90 105 120 135 150 165 120
190 95 115 130 145 160 175 130
200 105 120 140 155 170 185 140
210 115 130 145 165 180 195 145
220 125 140 155 170 190 205 155
230 135 150 165 180 195 215 165
240 150 165 180 195 210 225 180
250 155 175 190 205 220 235 190
260 165 180 200 215 230 245 200
270 175 190 205 225 240 255 205
280 185 200 215 230 250 265 215
290 195 210 225 240 255 275 225
300 210 225 240 255 270 285 240
310 215 235 250 265 280 295 250
320 225 240 260 275 290 305 260
330 235 250 265 285 300 315 265
340 245 260 275 290 310 325 275
350 255 270 285 300 315 335 285
360 270 285 300 315 330 345 300
370 275 295 310 325 340 355 310
380 285 300 320 335 350 365 320
390 295 310 325 345 360 375 325
400 305 320 335 350 370 385 335
410 315 330 345 360 375 395 345
420 330 345 360 375 390 405 360
430 335 355 370 385 400 415 370
440 345 360 380 395 410 425 380
450 355 370 385 405 420 435 385
460 365 380 395 410 430 445 395
470 375 390 405 420 435 455 405
480 390 405 420 435 450 465 420
490 395 415 430 445 460 475 430
500 405 420 440 455 470 485 440

Streamline · Jun 12, 2008

Are you a boxer or MMAist by any chance?

Millhouse340 · Jun 12, 2008

MMA,strength and conditioning coach, and instructor. By the way I was in Brisbane 3 years ago and it was a beautiful place.

max1023 · Dec 7, 2008

can you add more to the top i cant even bench 180

Acein91 · Dec 8, 2008

i feel like if i can't bench ~180, this program doesn't really apply to me

THBench · Dec 9, 2008

sick man ill give this a shot...

One question, how long do u do the same weights for and then max? for instance, my max is 250 so i would follow the chart, but when do i max again to adjust numbers?

tic · Dec 9, 2008

Just to get this straight and clear, lets say my max is 300 lbs.

I do NOT do 1 set of 1 rep at 300 to start right? It would be 8 at 210 to start and then 6 at 225, etc etc, right? Just wanted to make sure.

tic · Dec 9, 2008

max1023 said:
can you add more to the top i cant even bench 180

It seems like the formula is to take your 1rm and subtract 15 to get that 1 rep. From there, just add 15 lbs to do 2 rep, then 30 lbs for 3, etc.

For example max of 200 lbs right?
8 - 110
6 - 125
4 - 140 (200-60)
3 - 155 (200-45)
2 - 170 (200-30)
1 - 185 (200-15)
4 - 140 (200-60)

That is the general formulat at least. Sometimes the 6 rep is 120 and not 125... but its minues 15 lbs usually starting from the 1 rep set. That is my guessamation.

limestix · Dec 9, 2008

Seems like a complicated routine for such a simple exercise to do and progress in.

THBench · Dec 10, 2008

actually i feel that bench press is one of the harder exercises to progress in as opposed to squat or deadlift.

i_love_muscle · Dec 10, 2008

That's because with squats and DLs, you're using much larger muscle groups.

Benching gains are more difficult and take more time.

Excder · Dec 10, 2008

limestix said:
Seems like a complicated routine for such a simple exercise to do and progress in.

Yep, my thoughts as well

limestix · Dec 10, 2008

I'm not saying it's easy to progress in, rather its simple to progress in.

You don't need charts with static numbers and progression rates that apply to some unknown 'typical person'. Everyone grows and progresses at different rates and everybody trains differently. Why use a chart when you can just slowly put a few more plates on as you feel stronger and feel bigger.

leckbass · Dec 11, 2008

it does seem complicated, but if it works for you than awesome!