100kg Bench Press... How Long!

**BigFellaAndy** · 12-02-2011 04:30 PM

Just to get a bit of a convosation started, and a few questions answered....

How long did it take you to lift your first 100kg bench press??
And how long do you think it will be before i'm lifting it?

Currently i'm going for reps of 8.... Last week my chest was 60k, 65k, 70k (all of them were for 8 reps) and 80k... this was a rep of 7. tried the 8th and needed assisting.

My 1rep max is currently 90kg aswel.

Trying to set a realistic goal for a 1rep max... I would like to say 1rep max by 4 - 5 month? and maybe repping it for 8 by December?? Does this seem realistic? or Achievable?

**Tox** · 12-02-2011 04:35 PM

4-5 months when you can do 90 already...easy! Just keep at it.

**Stickman** · 12-02-2011 07:34 PM

4-5 months shouldnt be hard at all mate, though saying that at the moment im stuck at 95kg trying to get passed that is a nightmare. Whats your routine like?

**BigFellaAndy** · 12-02-2011 08:05 PM

Quote

Originally Posted by Stickman

4-5 months shouldnt be hard at all mate, though saying that at the moment im stuck at 95kg trying to get passed that is a nightmare. Whats your routine like?

Routine for chest is a standard 4 sets 8 rep structure. with 5 excersizes.
I'de normally do 3 pressing ones and 2 streach ones such as flys or pec dec.

But instead i'm trying to focus on more compound movements, just trying something a bit different.
So i'll be looking at flat bench/incline bench/decline bench

Then doing machine press.... either cable machine or hammer strength machine, probably the hammer strength as i can already max out the cable one. (i'll generally do my negative work on this or my forced reps just to push more weight safley than bench allows me)

Then i'll be finishing off with Pec Dec or Dumbbell flys.

**Stickman** · 12-02-2011 08:12 PM

maybe add in some speed work like 8 sets of 3 at 60% max load and just use explosive movements, keep less rest time between sets. maybe mix up rep range as well try some 4-6 rep range or even 3x3 on bench after warm up while your fresh to really focus on strength then do sets with reps after that. I find that works quite well for gaining strength.

You could always look at a 5x5, starting strength or ws4sb3 methods because there all tried and tested, i am personally a fan of ws4sb3.

**Stickman** · 12-02-2011 08:15 PM

also another big one that i find to really help in development and strength gains is weighted dips made quite a difference for me

**BigFellaAndy** · 12-02-2011 08:23 PM

Quote

Originally Posted by Stickman

You could always look at a 5x5, starting strength or ws4sb3 methods because there all tried and tested, i am personally a fan of ws4sb3.

Didn't really wanna sacrifice with the 5x5's had thought about doing lower rep ranges. but find in the past my endurence has suffered a bit with not been able to do the higher reps..

But generally what i've been doing.... This week my last rep was 80k x 7 (8th rep was spotted on)

So next week i'll try 85k x 8.. I might only manage 2 - 4 of these... but the next time i train chest i'll do the same weight, only try and increase the reps on the previous lift... when i manage to get the 85k for a full 6 - 8 reps, i'll push upto 90k and work around that..

Might be a bit slower, but by the time i reach 100k, i should be comfortable doing high reps of 90k etc.

**Stickman** · 12-02-2011 08:41 PM

I do the low rep ranges at the begining og workout for the strength with barbell then switch to Db press for 6-10 reps for few sets after for the muscle gain.
Im sure you will get it soon its not that big a jump between 90 and 100, the most important thing is not to rush it to much tho at the expense of technique because you see alot of people doing it focusing more on the numbers and completely forgetting technique. Seen plenty of people who struggle to do full reps at 70kg then ramp it to over 100 get friends to "spot" them and by spot i mean assist, and only do partial rep at the top and brag about it for weeks.

**BigFellaAndy** · 12-02-2011 08:47 PM

I've seen it done many times before. If i'm in the gym and someone asks me for a spot... i make them work for it when their doing it, give them literally enough help to keep the bar going upwards.
But seen 2 guys come in before, neither of them warm up... straight away loads the bar up, from the very first rep his mates there helping him for a full 8 reps...
Then next set... increases the weight, until the spotter looks like he's actually having an upright row workout lol.

Generally i'll keep good form, I don't see it as a sprint, more of a marathon. If i get there eventually, i'll be happy.

**Stickman** · 12-02-2011 09:01 PM

though saying that it could be interesting new technique if i find a mate doing bench day on the same day im hitting rows we could load that bar up nice and heavy and both share the barbel couls be a solution to waiting round while equipments busy, 2 birds one stone