Bench press progress 1 year. gg/MMAEtUDrReady to level up? Start your.

Bench press progress 1 year Biceps - Scott curls on bench 3x6, hammers 3x10, concentrated dumbbell curls 3x10. Good job though, I wish I could progress that fast at my press exercises. I do the same thing with kettle bells using 2. 5kg with the same form. Look up stronglifts 5x5. Back Squat 3x5 Seated Hamstring Curl 3x8 Leg Extension 3x12 Keywords: bench press progress after one year, fitness journey bench press, lifting a plate achievement, improving bench press motivation, gym workout progress update, strength training milestones, one year fitness transformation, personal fitness growth story, bench press weight progression, motivational fitness story Jan 13, 2024 · Every bench PR I’ve completed since my first in march of 2022 to my most recent in April of 2023. Now I am on the road to 315. 1 Bench (heavy) 1 Bench (supplemental) 1 OHP (Heavy) 1 OHP (supplemental) Heavy exercises are a top single, double, or triple, with some back off sets and an AMRAP at the end. Now on the 3rd year of training I’ve now only hit a 120kg bench, 1 year after my cycle naturally. Not all max effort ofcourse. gg/MMAEtUDrReady to level up? Start your One day do 5x5 bench press followed up by db press, tricep extensions of your choice and then curls/pullups/pulldowns of your choice, you can ex. Join me for tips and motivation! #gym #gymtok #gymmotivation #benchpress #weightlifting”. Learn to do proper arch to save your shoulders and learn to use leg drive. . 33kg to your 1RM in a year (pro-rated). Banana for scale. Adding 1 rep to 70kg a week is equivalent to adding approximately +2. Not a great progress but it counts! Not a great progress but it counts! About Press Press Sure but either fullbody with low intensitiy or better a 2 Day Split, like upper/lower or push/pull. So you are telling me men in their 30s won't gain lean mass faster than 0. I'd highly recommend the Juggernaut method. Adding 5 lbs on the bench press seemed to take 3-4 weeks. But not in the sense that its a good amount of progress for a year. The bench press is a pushing exercise, meaning it works the chest, the shoulders (primarily the front delts), and the triceps. PR's: Squat: 405 x 2 (Haven't tried to break that PR) Bench: 285 OH Press: 215 Deadlift: 495 without straps (Haven't tried to break that PR) Mar 13, 2023 · About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright Feb 19, 2024 · The average bench for a male 16-year-old is 1. The bench is the only exercise I do where I could get dead (bar falls on Deano’s neck…yikes). 1. Before stats: Date: 12/15/13, Age: 15, Weight: 135 LB, Height: 5 feet 6 inches, Lifts: Bench Press one rep max around 1% per year, and that's Jan 2, 2025 · Keywords: 15-year-old bench press training, Kevin Levrone inspired gym tips, teenage gym progress, 145kg lift experience, youth strength training techniques, teenage fitness journey, gym motivation for teens, bench press weightlifting insights, young athlete workout tips, effective bench press strategies after about a year of SS, you can run off to do w/e you like and will still have achieved all of your results. That means that with a solid amount of muscle mass, a 225 lbs bench press is a realistic target for people with a bodyweight of 150 lbs. My maxes on SL5x5: Bench Press: 175x4 Squat: 225x5 (then fall back to sub 220 for some reason) OHP: 105x3 Row: 165x5 Deadlift: 305x3 I started with SL 5x5 and then switched to a modified SL program (3x5, similar to Phrak's Greyskull LP) around the 85kg (~190lb) bench press mark Supplemented my bench with lots of weighted dips,pec deck flies, and tricep pulldowns USE CODE "HAL" AT CHECKOUT FOR 37% OFF!!!! - https://prf. however, not all lifts progress at the same rate. Thank you for the support!Music Credit: Home by Baby ZyzzLegend by TevvezInstagram: @luke. 56; Barbell Deadlift: body weight x 2. Height 6'1 Weight 174 Bench: 115-->185 DL: 135-->265 Squat:115-->175 I do incline dumbbell Oct 29, 2024 · Muscles Worked During the Bench Press. 5): If the 4th-5th rep of the top set is a fail or near-fail, switch to 3-5 sets of 3 Average US male is 85 kg, and I can guarantee most untrained guys will not press 110+ kilos in 4 months of training. The neuro-muscular system in one of the body's most adaptive systems, and can increase its strength by 25 to 100 percent in three to six months. (I believe) I picked up on SS/SL and ran with SL5x5. I think a lot of people do this, dont trip too In December 2023, I could only bench 115 pounds. This is a hard day. 75lb/month when the commonly cited figure for adult men is 1. comMACHINE FITNESS: http://bi My bench press progress from 13 - 20 years old. Thank you for watching please like and subscribe if you enjoyed Instagram:mason_brothers_#benchpress #gym #personalbest #transformation Instagram: lexx. 33kg to your 1RM weekly. Jan 28, 2022 · WATCH NEXT -- strength standards for hockey athletes: https://youtu. I had done squat, bench, and deadlift prior to that, for about a year, but never trying to really progress, or push my weights. The average bench for a female 16-year-old is 0. The Bench Press is a compound movement, horizontal push exercise where progress is typically measured in terms of increases in 1 Rep Maximum. Here's my routine (with must recent weight): Bench press 175lbs 10x 8x 6x Military press 100lbs 10x 8x 6x Curls 100lbs 12x 10x 8x Crunch 105lbs 25x 20x 15x Tricep pull-down 120lbs 18x 15x 12x Lat pull-down 170lbs 10x 8x 6x Then I do all the equipment again with less weight and do burn-out reps three times. 5 kg dumbbell About two years, but I don't train the bench hard either. Setting Up. 3312 Likes, TikTok video from FAIRCHASE (@fairchasehunt): “Discover my 1-year journey of bench press progression, gaining 155 pounds. ly/3B97qtq Code: 'MAXDPT' for a discount/points!Don't know what supplements could help you? https://legion In December 2023, I could only bench 115 pounds. Next ones gonna be a big one. Just maintaining them and focusing on continuing to get my bench and OH press up. Some stats Curl 45 Bench 135~145 for reps Leg press 4 plates (8 plates total on 120lb leg press) Incline bench 115 6’1 and 19 yo I currently eat 180g of protein a day, and 3000ish calories to maintain fat and gain muscle. my 6 months -> 1-year progress post. I stalled for a couple weeks right at the start of the program and have since bumped my volume day bench press to 88% of intensity day to move the needle. If you start eating more to gain weight I would run Starting Strength doing 3x5 adding weight each sessions, but you have to increase calories for this type of volume. I believe now your max 1 rep weight would be 135lbs most likely. hn/l/L3m33QdMy Instagram-https://www. I've often heard that squatting 1. We would like to show you a description here but the site won’t allow us. Different for different ppl! I started at the same spot as u. Before we get into the average bench press nitty-gritty, let’s address the elephant in the room — arm length. That said, if you gain some weight you'll up your bench for sure. one thing to note, I trained like a psycho at the beginning and carried my “noob gains” very well. Squat and deadlift can progress surprisingly well despite shortcomings in diet, form and recovery. do 3 sets of 8 for each exercise. 1st Warm-Up Set: 10 Reps at 50% of your target for your 1st working set, rest 1 min Aug 5, 2021 · Squat: 1. 5kg every week. It takes like 3 weeks to up the weight by 2. For bench programming, once you've run out the novice gains you need to increase frequency and start benching 2-3x per week (more for an advanced lifter). Pick a program and stick to it; over 1 year I count 4 different programs. Now, as you can see, pictures taken in July 2017 and this morning reveal there's no changes to how I look. I’ve gone up in weight very slowly over time (5-pound increments). Please note that we recommend testing with a higher number of repetitions and using the calculated value to measure strength gains. ly/3SZVPTlMy bench press journey is to symbolise consistency and discipline. You might just be really well suited for press exercises, but you're setting other people up for disappointment if that is their expectation. Dec 5, 2024 · Use these bench press standards to gauge your fitness performance, outline new strength training goals, and more. Full plot here. Like 3-5 reps max. h End of First year Uni: 225 for 1 rep max @ 170 lbs End of second year Uni: 255 1 rep max @ 175 lbs and 225 for 3 reps End of Third year uni: 275 1 rep max @ 165lbs. 5 lb. Mon: Flat Bench: Set 1 (6-8RM) Set 2 (10% less +1 rep only) Fri: Incline or DB Bench: Set 1 (6-8RM) Set 2 (10% less +1 rep only) This workout is based on RPT. 2x bodyweight; If you’re a 200-lb man, your numbers would look like this: Squat: 1 rep @ 350 lbs; Deadlift 1 rep @ 400 lbs; Press: 1 rep @ 180 lbs; Bench Press: 1 rep @ 240; Advanced Weightlifting Goals (3-4 Years of Consistent Training) Dec 26, 2024 · About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright Just over 1 year bench press progress Started at 105kg Body weight Currently at 90kg body weight It been a great journey so far. TL;DR my beginner bench gains are 5lb in 2 months, here are reps and weights of each day it's not my progress from day1 of the gym, but I think I started around 100lb-105lb when I initially started. 5 times your bodyweight is a good milestone to aim for, and that more-or-less coincides with the strength goals that the Stronglifts creator suggests , so I adopted those goals as my own. Deadlifts: 5 x warm up, 1 x 1 Stretching: 5 minutes Day 3. I started doing a standard upper body lower body split program. Or you can bench 4 times. Average Bench Press By Age, Weight, Experience Level, and Gender. My 1 year progress. 1 plate ohp 2 plate bench 3 plate squat 4 playe deadlift So if you art 130 that's basically a 1 plate bench, so if you your other lifts aren't also 50pc of those goals then your bench isn't bad, it's proportionate to your strength. Shoulder pic. Bench Press Specialization Workout Program – Increase Your Bench Press by 51lbs in 3 Weeks With more support, the bench felt light and easy and I could add 5 lbs all the way up to 5 reps at 180 every workout before stalling again, although i was not doing ss now. Get motivated for your gym progress! #gym #gymmotivation #benchpress”. It wasn't until ~Oct. -Bench press 5 - 3 - 1 style, so reps change every week. -Overhead press 5 - 3 - 1. Videoclip TikTok de la vladtren 🦇 (@vladtren1): „Watch a 16-year-old's impressive bench press journey, pushing up to 170kg! Get inspired to reach your fitness goals today. My bench has always lagged behind my other lifts. You can also do this type of training regimen using any one of the big compound exercises or a combination of a few at a time. The journey wasn't easy and I finally took my first ever 100 kg (220 LBS) on bench press. It's set for Bench, Squat, OHP, and Deadlift, but you could make it a 6 day program with this: Day 1: JM Squat Day 2: JM bench Day 3: JM dead Day 4: JM Squat variation (Pause, high bar, front,) day 5: JM Bench variation (Close, incline, wide) Day 6: JM Deadlift variation. Which went like this 3-4 min pause Day 1: Bench, 4x4-6 row variation 4x6-8 Shoulderpress variation 3x4-6 pullup: 4x4-6 Dips or closegrip bench 3x4-6 Day2: Squats 4x4-6 Stiff legged deadlift: 3x6-8 Step ups: 3x6-8 hiptrust: 3x6-8 Ab wheel/leg raises: 3x8 Jan 12, 2024 · For beginner to intermediate lifters wondering how to increase bench press strength, you may be able to add 50 lbs to your bench press within a year. But Bench press 3x6-8 Shoulder press 3x 8-10 Barbell row 3x8-10 And Squat 3x10-12 Leg curl 3x10-12 Bulgarian Split squat 3x 10-12 Should be doable in 30 mins My bench +1 set on Bench the upcoming Saturday will be 52. Hope you enjoy! It's helped a lot , by bench and OHP went up both about 20 pounds so far (to 185 & 125), moved back to back squats from front squats , which have gone from 165-205, deadlift has seen the best progress , from 235-295 in 2. The bench press was my weakest lift by far (shocking!) but it bothered me that I was rapidly approaching my skwaat goal and was already deadlifting 365 lbs for reps but could barely squeek out a 175 lb x 1 on the bench press. Push 1. 225 x 10 245 x 5 275 x 1 275 x 1 Iso-Lateral Incline Press (Machine) 180 x 10 180 x 8, 180 x 10, 180 x 12 Iso-Lateral Decline Press (Machine) 180 x 10 230 x 7 230 x 7 230 x 8 Pectoral Fly Machine (Super Set with Push-Ups) 205 x 15 (3 sets) 10 push ups (3 sets) 236 Likes, TikTok video from TS Lifts (@ts_lifts): “Explore the evolution of the bench press technique and performance from last year to now. Exactly a week ago was the first time I did barbell bench since lifting seriously and was able to do 95 pounds for 4-6 reps. Its the one movement I'm not #submaxboi on Edit --- I think the slingshot overload helps as it punishes an incorrect bar path. I did SL5x5 up until 3 weeks ago when I switched to 5/3/1 + BW accessories due to stalling and change of goals. TikTok video from raahavy (@raahavyy): “Witness nearly 1 year of dedication and progress in the gym with focus on bench press, dumbbells, triceps, and weight training. I started out at 65kg and I'm 185cm tall, so I'm very slim. 8x. Do bench press 3x6, start with weight u can do comfortably and increase weight by 2. micro plates that stick to the sides of the dumbbell and progress in small increments. You won't maintain that pace. This was basically what I did 6 days a week for 6 months and gained well. Here's how I structure my lifts and I have seen incredible progress lately: Find a stable machine that you feel safe "failing" on like a smith machine or converging chest press or hammer strength press. Bench press: 3 x warm up, 3 x 3-4 Incline bench press: 2 x warm up, 2 x 6-8 Tricep pushdown: 3 x 12-15 Ab workout (any hellish thing my girlfriend decides to do) Day 2. There are times where n What is a average bench press for a 15 year old . Even if it means just one more rep, or 2. I've seen consistent, linear progress on my squat and dl numbers over the past few years, and have been adding 5lbs every other week to my squat and dl lately. Improve your chest and overall fitness with this inspiring journey! #fitness #gym #progress #workout #transformation #dedication #health #motivation #tamil”. I'm a 15 year old male, about 5ft 6 and weigh roughly 90 kg. 8 times bodyweight. #gym #16yo #bench”. This whole journey took me around 3-4 years. Its good progress. dexter/GET MY PROGRAM HERE - https://www. It can be any type of horizontal press. And in every other workout, you will progress in weight or reps. Beginners will increase their bench faster than more advanced lifters. Before I’d struggle to progress every 2-3 sessions now I’m progressing every session. Apr 21, 2022 · Put together a compilation of my progress on the bench press this year. Day 2: Back - Chins 3x12, pulldowns 3x10, row dumbbell 3x10. My 1RMs are in the respective albums, at the end. 5kg, for the 3rd time in 3 weeks. Thats like adding +121. Remember if you stay consistent and disciplined there is no goal What is a good Bench Press? Male beginners should aim to lift 103 lb (1RM) which is still impressive compared to the general population. Dec 18, 2024 · Track your training progress with the easy-to-use tool. I weigh around 163 and have been going to the gym for around half a year. Almost 1 year into my training now but hoping to reach 225 in 6 months or so. So overhead press tends to be the first one to hit the wall, followed by bench. But I also agree with the other posters that progressing reps first and then weight is a great way to progress with Dumbbells. Day 1: - Pull-Up 3x8 - Deadlift 3x8 - Bench 3x8 - Dumbbell Lateral Raise 3x16 - Crunches 3x16 Day 2: - Dip 3x8 - Squat 3x8 - Leg Curl 3x16 - Dumbbell Incline Curl 3x16 - Dumbbell Tricep Kickback 3x8 - Dumbbell Bicep Curl 3x8 All Training Days Bench Press Max Details: 2021-12-20: 60x5 (improper form) 2022-01-03: 60x6 (improper form) Song: No Place Like Home - Valiant Hearts Aug 25, 2023 · Increasing your one-rep max (1RM) by 10 to 15 pounds per month is average for beginner lifters. Set up the pins of a rack at a height where it is possible to easily unrack the bar while laying on the bench Day 1: Chest & Triceps. Getting a 1. 5X of your squat. com/hal. My 1 year progress: Body Weight: 159lb -> 190lb 5RM Squat: 110lb -> 305lb 5RM Bench Press: 75lb -> 185lb (nowadays I do Paused Bench Press and my 5RM is 185lb) 5RM Deadlift: 95lb -> 330lb All I know about my 1RM is what I got in the IPA meet I participated: 1RM Squat: 355lb 1RM Bench Press: 205lb 1RM Deadlift: 400lb It is normal in the sense that a lot of people will make about this much progress in their first year, but most people dont gave a strong start with things like diet, sleep, vitamin intake, and the things outside the gym itself. 75lb a month. The muscles involved when you bench press, including the pectorals and triceps, eventually adapt to the bench press movement. glengillenfitness. 2 times bodyweight. Personally, I'm on a 1 year journey right now to put on 10kg. Jan 3, 2024 · The feet up bench press is a harder progression of the bench press because it eliminates the leg drive that we use in a traditional bench press, and requires more stability during the lift by eliminating a point of contact. I workout in the morning, before breakfast. You increase the weight 5lbs on all lifts? I'm maxing out on my 5RM bench press and am ready to switch to 3's. Now doing 140kg 💪🏽 keep doing those 5x5s. However I’m having trouble increasing my bench and overhead press. 21 yo. on the flipside, you may stall on bench pretty early but squats still climb. But I've not been able to progress out of this range for my bench press for at least a year. Usually DL should be 1. So 4 slots for barbell pressing, any more than that and my elbows get pissed. maginn Change either one of these (eat enough to gain weight while getting enough volume on chest/triceps/front delts to grow muscle OR add more top sets, like add 4-8 sets of 1-3 using 1RM-5RM per week over the course of 1-3 additional bench days) and you'll probably start to see progress again. 9x bodyweight; Bench Press 1. My upper body has always been the weakest part. be/ub2_WOafnrEHere are the strength standards I believe every healthy male age 16 and u Aug 14, 2019 · Song: https://soundcloud. You’ll alternate between two types of workouts: In one workout, you will do 6 sets x 2 reps x 80% of your 1RM. Progress pics inside. -Incline dumbbell press 3x8-12 -Seated lateral raise 4x12-15 -Weighted dips - 4x8 -OH Tricep extension 3x8-12 DAY2: Pull-Deadlifts 5-3-1 -Weighted Pullups 3x5 -Dumbell rows 3x8-12 -Facepulls 3x12-15 -EZ Bar curls 3x8-12 -DB Rear Delt Flies 3x12-15 Keywords: bench press challenge, lifting weights, progress, bench press, bulk, lifting, weights, freshman year, sophomore year This information is AI generated and may return results that are not relevant. My bench press progress, 5x5 strong lift bench press 3x per week to make the progress. Bench Press – 200x5 (I hurt my shoulder in the beginning and lost a lot of progress on bench) Squat – 275x5 Deadlift – 315x5 (I only started deadlifting in Oct 2013, where I started at 135x5) Overhead Press – 110x5 (had a tough time progressing for awhile due to shoulder problem) Routine Kind of ignored bench press for a few months as I was embarrassed, then decided I wouldn't care if people seen me struggling with low weight, it needed to come up. I'm currently running a PPL. com/majeedenuvayuba/wide-awakeMy instagram:- johxns_m I find I get a lot out of overload bench [sling/boards] to my raw press. littleHere is my bench press transformation over the years where I showcase my evolution in form, technique, and weight! I hope you enjoy. 5 kg dumbbell shoulder press on each hand Squats 50 kg Deadlift 65 kg Lateral pull downs 35 kg Ohp 30 kg Barbell curls 25 kg After 1 year 27. Dec 4, 2017 · The first of three KEY things regarding your bench press TECHNIQUE that can be a game changer for your bench press without making programming adjustments or adding in fancy toys - getting tight. 25) 4): Top set of 5, two back-off sets of 5 (-10%) 4 Alternate): Barbell Medicine press/bench plug-in. 5 year. Day 1. For January, I only had DBs available to me since our school gym was undergoing renovations. Once you can do more than the rep number for that workout, ie 6 on the final set of 5x5, attempt 5x6 at the next workout. instagram. 515x1 495x2 455x5 445x6 425x8 405x10 385x12 365x15 315x20 Bench Progress Plot. Lie Flat on the Bench: Position yourself so that your eyes are Keywords: bench press progress comparison, strength training for teenagers, 17 year old weightlifting journey, lifting 120kg, teen gym motivation video, exercise progression from 16 to 17, fitness transformation for youth, strength gains in teens, teenage lifting challenges, gym inspiration for youth #powerlifting #bench #benchpress #squat #squats #gym #gymmotivation #progress #fitness #fitnessmotivation Mainly with my bench volume/intensity %'s. Depending on the weight class, bench press will range from 67kg to 119kg for men and 38kg to 61kg for women. Still cheaty bench arch Still no steroids Pics Since I Always Get Asked. 70kg -> 125kg in 1 year. Anything on a fixed track . For a beginner lifter you should maybe have 2 at most and only switched when you could no longer progress, and realistically you could have run a beginners program or 5x5 for an entire year to make the most out of beginners gains. The way you press is not correct, it will weaken your bench press progress and with more weight you will injure your shoulders. Supplemental exercises are another variation of the main lift with a focus on volume. Bench press: 40 kg ( 88 lbs) --> 90 kg ( 198 lbs) (x5) 1 YEAR BENCH PRESS TRANSFORMATION 17 years old to 18 years old. Was benching the bar at 60kg bodyweight, and now my best bench is 135kg at 95kg bodyweight. Bench Press (kg) Squat (kg) Beginner 0-1 year “The 225–1b Reps-to-Fatigue Test as a Submaximal SNAP HOODIES!!http://glengillenfitness. Apr 20, 2019 · My Favorite Science-Based Supplements: https://bit. Anyway good luck:) 1 year apart The Stronglifts program uses 5 main lifts - squats, bench press, deadlift, overhead press, bent over rows. Imagine you are getting 10 reps of 110lbs now. I only began to FINALLY optimise my bench press progress in the last 1-2 months now. So I started lifting last year but I’m so disappointed in my progress I started my lifts 1 rep 15 kg dumbbell chest press on each hand 12. Squat: 4 x warm up, 1 x 2-3 Leg press: 2 x warm up, 2 x 8-10 Leg extension: 3 x 10-12 Day 4 At 5 years, gaining 40lbs comes down to 8lbs per year which comes down to 0. First up OP, awesome progress - you look incredible! On your remark about lifting heavy and soccer: I have never once felt that my lifting has hindered my soccer playing ability. 75x bodyweight; Deadlift: 2x bodyweight; Press: 0. Just wait until you hit a real Overhead press 1rm 185lbs Bench Start of program: 275lbsx2reps End of program: 300lbsx1 Squat 315lbsx2 Deadlift 355lbsx4 ----- Training history/Background I recently hit 1 year of consistent lifting. Also, if you want to get stronger on bench press you don't need flies, you need weighted dips as assistance work. In 52 weeks, that is 62 reps of 110lbs. When I started, my 1 RM bench was 120 (higher than normal. Barbell weights include the weight of the bar, normally 20 kg / 44 lb. Lifts that use smaller muscle groups as prime movers generally stall faster than those using big muscle groups. You will not make gains this fast forever so enjoy them now. I do around 100 pounds for 5x10. Though my form is still pretty bad 🤣🤣🤣 I’ll keep working hard and pushing forward! OP- you don't specify if you are looking to set a 1 RM goal or working set goal. #powerlifting #bench #benchpress #gym #gymmotivation #pr #progress #fitness #shorts that's one way to tell, and it's a pretty good tell. Apr 23, 2022 · My bench press transformation from 2019-2022. 1 Your PSD won't progress linear. Bench PR Chart. Diet helped too. On the other day you can do a 8, 10 or 12 rep max of close grip bench, followed up by 3-5 sets with 2/3 of the completed reps. Do the regular bench press twice like you are, and the other two days can be with lighter loads and with variations that target weak points or are easier to recover from. 225 for 6 reps. 280lb is 1. Dec 13, 2020 · Bench Press – I’ve made slow, steady progress on my bench press. Join my Discord server for a free consultation before you decide whether you want to level up or not!https://discord. Shoulders - Arnold press 3x8, side and front raises 3x10 each. I do a strength meet or two every year, but I only compete in the press so I don't push my bench training much. Picture gallery: 6 months -> 1 year. I started lifting in earnest in September last year (2020) after the lockdown lifted in my area. 5-5 lb PRs every workout on the bench and the press. 5 times your bodyweight. Jan 1, 2023 · Now that we’ve got all that out the way, the recommended target used to gauge strength on a bench press is the ability to press 1. tv/lexxalittleGaming channel: https://youtube. A year progress. 5 more lbs on the bar, or even getting your same sets/reps done 30 seconds quicker than last time. 5 months. you may find that you stall on squats at, say, 255x5, but are still comfortably getting 2. #powerlifting #bench #benchpress #squat #squats #gym #gymmotivation #progress #fitness #fitnessmotivation 3): Reduce the weight increase (if it had been +5, drop down to +2. I started lifting more seriously about 3 years ago. Jan 13, 2024 · Every bench PR I’ve completed since my first in march of 2022 to my most recent in April of 2023. A couple things I think could help you out. 9K aprecieri,743 Comentarii. i mean look at this: Bench Press: 95lb-->175lb OHP: 65lb-->115lb Squat: 95lb-->205lb Deadlift: 95lb-->235lb that is absolute shite for 1 WHOLE year! and his physique shows it. Bench: 95lbs - 210lbs (43kg - 95kg) Overhead Press: 75lbs - 150lbs (34kg - 68kg) Squat: 135lbs - 345lbs (61kg - 156kg) Deadlift: 135lbs - 380lbs (61kg - 172kg) Sup everybody! Figured I'd make a post to help motivate some of the super skinny kids out there who are currently where I began. #benchpress #lifting #workout 1 year of lifting progress: 58KG - 72KG, 5'10, 25M Bench press (3x5), Incline chest press (3x10), Chest supported machine row (3x12), Unilateral lat pulldown Jul 6, 2022 · In this video I show my journey from 135lbs bench press to 405lbs bench pressTwitch: https://twitch. I started 5/3/1 earlier this year and my squat and deadlift have been shooting up. It's not a race - it's a marathon. If you train your back properly it will likely do wonder for your bench. I reached 100kg bench after 1. magnetic micro plates. 12; This means that if you weigh 120 lbs, within 10 years of proper training you should be able to: Squat 267 lbs (for 1 rep) Bench press 187 lbs (for 1 rep) Deadlift 308 lbs (for 1 rep) Sure you can bench 2 times a week. 5-2 hours per session of intense training, to failure on the last reps of the last set. 30 pullups Flat Bench Press: 3 X 6 Incline Bench Press: 3 X 6 Incline Dumb Bell Press: 3 X 6 Dumb Bell Press: 3 X 6 Overhead Tricep Extension: 3 X 8 Tricep Pushdown: 3 X 8 Ab circuit Day 2: Back & Biceps. Warm up 135 x 10 185 x 10 Working Set for Bench. com/shop/ONLINE COACHING/CUSTOM TRAINING & NUTRITION PLANS: http://www. I also know when I got to 225, I wasn’t doing 110 for 62 reps either; this makes me believe in a year you will already be at 225lbs easily with that progress. 30 pullups Deadlifts: 5 X 5 Lat Pulldowns: 3 X 8 Dumb Bell Rows: 3 X 6 21's: 3 X 21 Recording my bench press progress: 50kg for 3 reps! Last year, I couldn’t even manage one rep. I've followed the same program throughout (nSuns 6-day version+ rows & chinups) 2017. 25 lb. Deadlifts 1x5 Weighted Chin Ups 3x10 One Arm Dumbbell Row 3x8 Lat Pulldown 3x12 Hammer Curl 3x12 Face Pull 3x15 Legs 2. Bench Press. Twelve months later, I hit 185. Bench would be . 57; Pull-up / Chin-up: body weight x 1. 5 dumbbell chest press on each hand for reps 22. I've tried deload in before, but it still is slow. 1 year -> 1. Looking for advice. My game days are usually Saturdays and this has included squat/bench/dead day falling on a Friday. I had some other issues with my forearm and lost 10 lbs bw so I haven't made much progress since. Bench Press 5/3/1 Dips 3x10 Peck Deck Fly 3x8 Peck Deck Reverse Fly 3x10 Side Lateral Raises 3x12 (VERY SLOW) Jackknife 3x10 Pull 1. Goal is 430 raw by the start of 2024 and to eventually in my lifting career bench 500 raw. If you put 25lb on your bench you'll be in the elite category & you're currently well within advanced category. Hope you'll find t The key is to keep pushing forward, and to remember that ANY progress is progress, no matter how little. 5-2lb/month muscle gains (for not-advanced lifter I kinda quit trying to progress the squat and deadlift. Boards help just because you're holding supramaximal weight which makes your full ROM weights feel bebe w8. 5years. 8 times your bodyweight. I also didn’t want to get 1) injured or 2) dead. I workout 5 times per week for about 1. gg/MMAEtUDrReady to level up? Start your About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright I’ve benched 315x12 reps and 225 for 40(although they were aggressive) but have only ever benched 400 flat - literally never did 4 plates —— I’m just getting back into benching as I’ve had injuries / more reasons to do pushups for the military - recently did 275 for 3 sets of 6 / 2 sets of 225 x20 M/20/5'10" [145lbs to 175lbs] (14months) - Been training on and off over a year, love the progress but hit a plateau on bench press lol Also, try doing DB Press and Weighted Dips on 2 different trainings days… not sure which one helped the other, or if they are just complimentary, but my DB performance got better when it added dips. yamashiro Bench Press My current bp/squat/dl 1RM numbers are 165/245/290 (28 y/o male, 165lbs). Back pic. How to Properly Perform the Bench Press. Took all of 8 months to get to 300lbs with benching 2-3 times per week. If you follow that program any beginner should be able to do these weights in 3-4 months. According to the program I’m supposed to go up by 5 pounds each month but it’s been taking me around 2-3 months to increase my bench press by 5 pounds and 3-4 months to increase my OHP. So I injured my lower back 1 year ago which prevented me from heavy lifting for 6 month, so i guess my stats could be better, but since max attempts and heavy weights are not that important for me, because I always aimed for hyperthrophy, its okay. Nov 13, 2022 · Spreadsheet where I am tracking my workouts: https://bit. Jun 11, 2023 · This is how I went from benching 135-225 in just under a year. I’m a gym beginner 22yr 6'0/165lb and I’m trying my best to increase bench during my PPL split 3 days on 1 off so my push days are every 4 days Apr 3, 2024 · Plus, you could follow a bench press specialization program and hit the lift more often and only then judge how much your bench press can increase in just under a month. Keywords: 16 year old bench press PR, personal record bench press, gym milestones for teens, tracking bench press progress, strength training for youth, improving bench press technique, teenage fitness journey, gym tips for beginners, impactful bench press gains, youth strength training programs Jul 8, 2021 · Jim Williams, who was one of the first men to bench press 700 pounds, did a lot of these "plate raises," and this was in the 1970's (long before bench shirts were invented). com/user/Mr Dec 4, 2024 · 72. Here's my progress. 173 lbs on april ‘23 and Jul 11, 2024 · Interested in measuring your progress? Discover the strength standards for the Bench Press exercise on our strength standards for Bench Press page. A lot of knowledgeable-sounding sources (strength coaches, lifting sites and such) will occasionally say shit like you should be able to hit 2 plate bench in 6-12 months of training, or you should be able to hit 4 plate dead / 3 plate squat / 2 plate bench / 1 plate OHP in a year or less, or you should have a 1000lb total within 18 months. I think I’m doing very little weight for the bench press, and I’m getting very frustrated. One year of lifting. #benchpress #lifting #workout Aug 25, 2023 · If you've experienced steady gains of 10 or more pounds per month for the first few months of consistent benching, it’s common to hit a wall by the third or fourth month. For advanced lifters, this may take between 1 to 2 years, and for elite lifters, this may take multiple years. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright 2 bench press days per week Starting at any challenging weight for 5x5 On final set go for as many as possible. In 25 mins you wont be able to get into every muscle. While doing SS for the past year I have continued to play soccer. Mid-cut pic. How Does the Russian Bench Press Program Work? The Russian bench press routine is six weeks long, with three weekly bench press workouts. Adding 1 rep a week to 70kg bench is not slow. Triceps - Pushdown 3x10, french 3x10, dips 3x as many possible. 8X bodyweight bench press is already very impressive & something many will never do. 5 and carry on with 3 sets to 5, then to +1. 70kg - 122. Any advice, even if I am lifting a normal amount? I’m looking to start building my chest more, because it’s the least developed. Let's take a look at how to properly perform the bench press. 7; Seated Military Press: body weight x 1. I'm able to bench barbell once a week at school and DB bench at home. I bought four magnetic 1. I mean I know this is decent progress but I do fee I could be moving faster. 2 If you want to gain strength, you should do less reps with more weight. 5kg 154lbs - 270lbsbodyweight: 70kg/154lbsInstagram: monty. 350 lbs at 32 weeks 375 at 47 405 at 53 415 at 58 425 at 65 445 at 77 465 at 103 1 year (basically July 2011): Sq 245x5, DL 265x5, Bench 245x5*, OHP 135x5* 2 years + (basically as of TODAY): Sq 295x5, DL 405x2, Bench 225x5, OHP 125x5 means that those were numbers I reached with imperfect, and admittedly somewhat cheating form (bench did not touch my chest though my elbows went 90degrees; OHP did not touch collarbone) Barbell Bench Press: body weight x 1. coms ahkw yjuz pwmyh qotq brp ybthb tygy qxhm jlccxax