I Hit 225 Now What?

[MrRDU]

I'm finally back to getting 225 up once on the bench. How often should I be revisiting. I usually bench on Mondays & Saturdays. I can do 6 reps of 185.

 

[xXMASHERXx]

Grats on 225 but what do your other numbers look like? What is your overall goal?

 

[MrRDU]

135 incline
155 decline

I'm just trying to lose fat, build muscle, & get stronger. Ultimately i want to do a few sets of 10 but how fo I build up to that? How often should i lift 225 if I can only do it once?

 

[GreenGhxst]

135 incline
155 decline

I'm just trying to lose fat, build muscle, & get stronger. Ultimately i want to do a few sets of 10 but how fo I build up to that? How often should i lift 225 if I can only do it once?

none

keep doing 185, you aren't ready to rep it yet

do 185 for 6 - 2 sets
then go 205 for 4 - 2 sets

once that gets too easy try 225 again and see where you're at

 

[MuzzyP]

Get on Madcow's 5x5 and profit

Madcow 5×5 Workout: The Official Guide for 2023 | StrongLifts

Best Madcow 5×5 guide to get results: sets & reps, workout schedule, how to progress, starting weights, rest between sets, assistance work, and much more.

stronglifts.com

 

[Son Goku]

• Benching only 2x a week ain't optimal, especially with your days so close together like that.

• Like other folks have said, focus on technique and actually getting strong, tryna 1RM periodically on two plates ain't doing nothing but putting you at risk for injury.

• Unlike what @MuzzyP said, you prolly still got newb gains in the tank and could run a beginner program like SL 5x5, Fierce 5, Ivysaur, etc. before you even to to TM (Texas Method) or Madcow's.

• A 1x1x225 BP max may not even be high depending on how much you weigh. Definitely see what the other lifts are looking like (like @xXMASHERXx said) and analyze. If you're benching 2 plates and squatting 4, you got an issue. Also, check to make sure you're doing enough volume to actually get bigger and/or stronger.

 

[The Villain]

315

 

[MuzzyP]

• Benching only 2x a week ain't optimal, especially with your days so close together like that.

• Like other folks have said, focus on technique and actually getting strong, tryna 1RM periodically on two plates ain't doing nothing but putting you at risk for injury.

• Unlike what @MuzzyP said, you prolly still got newb gains in the tank and could run a beginner program like SL 5x5, Fierce 5, Ivysaur, etc. before you even to to TM (Texas Method) or Madcow's.

• A 1x1x225 BP max may not even be high depending on how much you weigh. Definitely see what the other lifts are looking like (like @xXMASHERXx said) and analyze. If you're benching 2 plates and squatting 4, you got an issue. Also, check to make sure you're doing enough volume to actually get bigger and/or stronger.

SS is also awesome. Probably better for OP's lvl.

 

[Cadillac]

i been able to do 225 since senior year

but lately been lacking lifting(been doing more cardio)

need to get back on it

 

[OperationNumbNutts]

135 incline
155 decline

I'm just trying to lose fat, build muscle, & get stronger. Ultimately i want to do a few sets of 10 but how fo I build up to that? How often should i lift 225 if I can only do it once?

Congrats. Just follow your body. If your 10 reps at 185 (your first post) is getting easier, add five pounds and continue the same method. Or do five reps at a heavier weight and follow the same concept. Just make sure you implement light days.

There are older versions that's cheaper.

Jim Stoppani's Encyclopedia of Muscle & Strength-3rd Edition

Whether you seek to maximize muscle mass, strength, or fat loss, Jim Stoppani’s Encyclopedia of Muscle & Strength, Third Edition, will deliver visible results with over 380 exercises and nearly 140 ready-to-use workouts.

us.humankinetics.com

 

[xXMASHERXx]

Congrats. Just follow your body. If your 10 reps at 185 (your first post) is getting easier, add five pounds and continue the same method. Or do five reps at a heavier weight and follow the same concept. Just make sure you implement light days.

There are older versions that's cheaper.

Jim Stoppani's Encyclopedia of Muscle & Strength-3rd Edition

Whether you seek to maximize muscle mass, strength, or fat loss, Jim Stoppani’s Encyclopedia of Muscle & Strength, Third Edition, will deliver visible results with over 380 exercises and nearly 140 ready-to-use workouts.

us.humankinetics.com

So when giving advice, it's good to assume that people don't have any idea what you are talking about. What is a light day and why does he need to implement them?

 

[Son Goku]

So when giving advice, it's good to assume that people don't have any idea what you are talking about. What is a light day and why does he need to implement them?

And mfers wonder why they're so weak, cause you got folks telling you "just be sure to implement light days".

 

[Mike Nasty]

You want 185 to feel like 135 where you can do it until you get tired and still rack it, all after doing 225.

 

[Shadow King]

Hit 225 x 5 a couple months ago but fasting, and soft foods/weight restriction after teeth extraction has zapped some strength.

Gonna be a tough winter.

 

[MuzzyP]

Hit 225 x 5 a couple months ago but fasting, and soft foods/weight restriction after teeth extraction has zapped some strength.

Gonna be a tough winter.

I believe in you.