225 bench in 30 days

Have done 135 for 11 or 12 reps, and 180 single on chest press machine. How would you train to do 1 rep of 225 in 30 days?

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  1. 2 weeks ago
    Anonymous

    >180 single on chest press machine
    >How would you train to do 1 rep of 225 in 30 days?
    Never

  2. 2 weeks ago
    Anonymous

    P shaped bodies are honestly disgusting and unattractive.
    Smaller boobs and a big ass/wide hips with a slim waist are the kino body type

    • 2 weeks ago
      Anonymous

      low test detected. opinion rejected

      • 2 weeks ago
        Anonymous

        >t.

        • 2 weeks ago
          Anonymous

          >oh you like boobs?
          >you must be a gay!
          brain damage

          • 2 weeks ago
            Anonymous

            Sorry, that should actually be the troony flag. You guys do seem to love your fake bolt-on breasts.

    • 2 weeks ago
      Anonymous

      You are gay

      • 2 weeks ago
        Anonymous

        See

        https://i.imgur.com/lPbxz3R.jpeg

        >t.

    • 2 weeks ago
      Anonymous

      Nice taste

      • 1 week ago
        Anonymous

        She looks like she takes massive dumps.

    • 2 weeks ago
      Anonymous

      I like the body type you are describing, but booba override everything I can't help it

      • 2 weeks ago
        Anonymous

        Based. But only if natural.

        https://i.imgur.com/UazpBGb.jpeg

        Nice taste

        My coworker has a body like this and it’s amazing. Face is maybe a 7.5 or 8/10 but body is a 10

      • 1 week ago
        Anonymous

        >Zero neck
        >Diseased looking breasts
        Brain rot

    • 2 weeks ago
      Anonymous

      Black person and other browns like giant asses over breasts, someone post the map of preferences

      • 1 week ago
        Anonymous

        I also heard Black folk and brown people drink water and breathe in oxygen. You should probably stop doing that too.

        • 1 week ago
          Anonymous

          Only if they are seasoned. We're good, my white aryan brother. HH

        • 1 week ago
          Anonymous

          wienerroaches breathe too, that doesn't make us wienerroaches, moronic Black personRr

          Black person and other browns like giant asses over breasts, someone post the map of preferences

          picrel, brother.
          https://thesocialman.com/pornhub-boob-and-butt-data/

          • 1 week ago
            Anonymous

            >wienerroaches breathe too, that doesn't make us wienerroaches
            No shit. You almost got the point but you decided to be moronic instead

            • 1 week ago
              Anonymous

              the point being wienerroaches, Black folk and aryan all breathe but the first two are obviously inferior species.

              • 1 week ago
                Anonymous

                Somehow you’re dumber than a wienerroach. The white race is doomed.

              • 1 week ago
                Anonymous

                >N-n-no u
                'k

              • 1 week ago
                Anonymous

                Try again

    • 2 weeks ago
      Anonymous

      Great. More P shaped girls for me.
      (They are my absolute favorite)

    • 2 weeks ago
      Anonymous

      Stop the false breasts or ass dichotomy. S shaped bodies.

    • 1 week ago
      Anonymous

      Patrician

    • 1 week ago
      Anonymous
      • 1 week ago
        Anonymous

        Is this Patty?

        • 1 week ago
          Anonymous

          Nope.

    • 1 week ago
      Anonymous

      This homie knows.

      • 1 week ago
        Anonymous

        that's a man

      • 1 week ago
        Anonymous

        sexo

    • 1 week ago
      Anonymous

      you're gay Black person.

      • 1 week ago
        Anonymous

        Refer to

        https://i.imgur.com/lPbxz3R.jpeg

        >t.

        This is you, troony homosexual

  3. 2 weeks ago
    Anonymous

    Unironically 3x5 progressive overload and bench 3x per week. You HAVE to eat and sleep like the sticky says.

    • 2 weeks ago
      Anonymous

      >bench 3x per week
      Have been doing 2 (PPL), think I could probably recover from 3. Would you cut out ohp, flies, tricep pushdowns and JUST bench?

      • 2 weeks ago
        Anonymous

        I wouldn't cut any of those at first. If you fail to go up 5 or 10 lbs one day and it's because you're fatigued then I would cut down on whatever you think is burned out.

      • 2 weeks ago
        Anonymous

        Cut out flies, they're a useless exercise for building your bench. Do full ROM dips instead, they target the pec minor just like flies do, but also hit the long head with appropriate intensity.

        Keep OHP, and change tricep pushdowns for overhead tricep extensions to hit the long head more. That's really the limiting factor in the bench as it governs the lockout.

    • 2 weeks ago
      Anonymous

      3x5 progressive overload
      Based on some other stuff I heard, my plan was to warm up to a big single and then do volume instead of something like that, which I have tried and it seemed easier on my body than "heavy for reps". Any thoughts on that?

      I wouldn't cut any of those at first. If you fail to go up 5 or 10 lbs one day and it's because you're fatigued then I would cut down on whatever you think is burned out.

      >If you fail to go up 5 or 10 lbs one day and it's because you're fatigued then I would cut down on whatever you think is burned out.
      Thanks.

      • 2 weeks ago
        Anonymous

        3x5 progressive overload just works. There's a reason so many people swear by starting strength. You gotta eat big though. If you fail it will probably be because you aren't eating enough.

  4. 2 weeks ago
    Anonymous

    Fake breasts are fricking repulsive

  5. 2 weeks ago
    Anonymous

    go to /fraud/ because that's what you are and if you think you can do that in 30 days without drugs you're delusional

  6. 2 weeks ago
    Anonymous

    >chest press machine
    Not the same, you can't even begin to know where you are in relation to the 225 goal if you don't do a bench max single to see where you're starting.

    You're probably closer to 165-170 max regular bench, and 225 in 30 days ain't gonna happen for you. Set a more modest goal of perhaps 185-190 first, do lower reps (2-4 per set for 3-4 sets) and start hitting heavier weights, THEN you can see things go up.
    But how the frick are you gonna know where you stand if you don't test yourself?!? Don't be moronic, do a max single at full effort, then you can build a plan from there, but otherwise, you're putting the cart before the horse and setting yourself up for failure.

    • 2 weeks ago
      Anonymous

      I go heavier on the machine first so I don't have to snake out from under the bar if I can't get it off the safeties. It's a hammer strength chest press and it's HARDER than bench to me.

      • 2 weeks ago
        Anonymous

        nope

  7. 2 weeks ago
    Anonymous

    >Legs Pull PUSH Legs PUSH Pull PUSH
    I think I'll try that to squeeze 3 push days in, since idgaf about legs and they're half rest days anyway. Unless someone has a better idea.

  8. 2 weeks ago
    Anonymous

    Is that a troony

    • 2 weeks ago
      Anonymous

      >Is that a troony
      They're all trannies now anon
      The last natal woman died out in 2009

  9. 2 weeks ago
    Anonymous

    Lift 1:
    ATG Squat 3x5 @ 85% TM
    NG. Bench 5x5 @ 85% TM
    Deadlift 1x5 @ 85% TM
    Chinups 5x5

    Lift 2:
    Squat 3x5
    OHP 5x5 @ 85% TM
    Pendlay Row 5x5 @ 85% TM
    Dips 5x5

    Lift 3:
    Squat
    WG Bench 5x5 @ 85% TM
    Sumo Deadlift 1x5 @ 85% TM
    Chinups 5x5
    Overhead Tricep Extensions 3x10

    Eat and sleep like the sticky

    • 1 week ago
      Anonymous

      What would be the overload schedule for that program, +5 lb/week, twice a week? May use some of it but not all since I don't want to change whole routine.
      >NG. Bench 5x5 @ 85% TM
      And TM is 90% of 1RM? So if calculated 1RM is 189, start with 5x5 (189*0.9*0.85=145).

  10. 1 week ago
    Anonymous

    Since the thread's still up due to questionable pear shaped woman, here's a day 1 update.

    Wide bench: 5x5 145lb
    Lateral rase: 2x6 15lb
    Single arm ohp: 1x5 50lb, 1x5 45lb
    Cable fly, 2x5 22.5lb
    Overhead extension, 1x10 20lb
    Tricep pushdown, 1x8? 75lb

    Not going to failure was pretty nice to be honest. Took it easy with non-bench to prevent fatigue. I'm not doing overhead extensions any more because it feels like my elbows are grinding and about to pop. Next stop 5x5 150lb I guess.

  11. 1 week ago
    Anonymous

    are those boobs real? yum

    • 1 week ago
      Anonymous

      No she's some ugly bong

    • 1 week ago
      Anonymous

      Maybe.

      • 1 week ago
        Anonymous

        >better form than 90% of /fit

        • 1 week ago
          Anonymous

          i dont like the way they top out. looks wrong to me.

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