how to increase bench from 300 to 330?

How do I do this at 195 lb bw and not including "eat more"

more volume? Intensity? 225x10 for a million sets a week? 275x3 repeated? Like what is the magic formula man. It feels like I just do whatever regarding intensity. Yeah i count volume per session, but the answer can't just be "bench more" can it? How important is intensity?

  1. 2 months ago
    Anonymous

    I would definitely have sex with her, if you know what I mean (and I think you do)

    • 2 months ago
      Anonymous

      why do you insist on speaking in riddles? how am i suppsoed to make sense of this post

    • 2 months ago
      Anonymous

      Elaborate on that but with simpler words

      • 2 months ago
        Anonymous

        SEXOOOOOOOOOO

    • 2 months ago
      Anonymous

      I think I'm picking up what you're putting down fella. (Sexually) you want to thrust your penis inside this young lady's vaginal hole.

    • 2 months ago
      Anonymous

      foreignfag here, i don't understand, kind sir. please excuse me and make it clear.

    • 2 months ago
      Anonymous

      Okay, enough with the jokes, someone explain this

    • 2 months ago
      Anonymous

      In English doc, we're not scientists here

    • 2 months ago
      Anonymous

      What does sex mean?

      • 2 months ago
        Anonymous

        It's when you get naked with a girl and pee in her butt then a few months later a stork puts a baby in her belly that also comes out her butt (by then she has pooped out your pee)

    • 2 months ago
      Anonymous

      I think I'm picking up what you're putting down fella. (Sexually) you want to thrust your penis inside this young lady's vaginal hole.

      Ok what the fuck are these guys talkong about?? Any scientist anons of IST care to explain

      • 2 months ago
        Anonymous

        i think it might have something do to with peeing inside her?

    • 2 months ago
      Anonymous

      I don't get it

    • 2 months ago
      Anonymous

      I don't think she would have sex with you if you know what i mean (i think you do)

      • 2 months ago
        Anonymous

        I'd go in full-body blackface with a handheld camera and give her $200

    • 2 months ago
      Anonymous

      Elaborate

    • 2 months ago
      Anonymous

      I know what you mean (but I'm not going to tell anyone lol)

    • 2 months ago
      Anonymous

      No I don't understand. Go on.

  2. 2 months ago
    Anonymous

    SHES GETTING HER ASS PRINT ON THE SEATS! SICK BITCH

    • 2 months ago
      Anonymous

      looks fake as shit

      • 2 months ago
        Anonymous

        looks like the coinslot

  3. 2 months ago
    Anonymous
    • 2 months ago
      Anonymous

      she if so fucking hot
      sexooooooo

      https://i.imgur.com/mGJwm6v.jpg

      sexooooo

      are they like sisters? same face damn

      • 2 months ago
        Anonymous

        She's average. Get a fucking hold of yourself.
        The fact that she's starring in porn should lower her score in your mind by a few points.
        Repent for your lust for an average pornwhore.

        • 2 months ago
          Anonymous

          I'll only see her in pictures and videos, her poor decision making skills have no influence on her attractiveness. she's hot as fuck, and claiming otherwise is just sour grapes cope

          • 2 months ago
            Anonymous

            post nut eh?

            >muh sour grapes
            >muh post nut clarity
            She is quite literally average as fuck. Half the girls in the world are uglier than her, the other half hotter than her. What don't you understand? She's not a goddess by any stretch of the imagination. Go outside more often, you'll find more attractive random girls working retail or in restaurants

            • 2 months ago
              Anonymous

              Majority of construction workers and farmers are men. Only valid ones are teachers, nurses, and ballerinas.

              • 2 months ago
                Anonymous

                Yeah I think the picture is stupid as fuck, I post it ironically. My words are unironic though

            • 2 months ago
              Anonymous

              Yeah I think the picture is stupid as fuck, I post it ironically. My words are unironic though

              Normally when people hold retarded opinions my ideal solution would be to exile them to a concentration camp where that opinion is held true.
              For example, if you believe in open borders, you should be sent to the open borders camp where third-worlders can come and go as they please.
              This one is a little different though, when women believe that they secretly run the world and men just coast off their labor, I just think their responsible male chaperones should be flogged in public until they learn to keep their women's mouths shut.

            • 2 months ago
              Anonymous

              HOMBRES NUMERO UNO!!!!!!

        • 2 months ago
          Anonymous

          post nut eh?

  4. 2 months ago
    Anonymous

    looks fake as shit

  5. 2 months ago
    Anonymous

    >just put the weight you want to press on to the bar and lift that much weight
    EZPZ

  6. 2 months ago
    Anonymous

    Relentless back training. You can superset bench with db seal rows to get tighter on bench.
    Pause bench. Learn to stay tight, and get power out of the bottom.
    The easiest way to get a bigger bench, is just to get a bigger upper body.
    Frequency is preference. My coach added 50 pounds (290-340) to my bench with just 5 sets once per week, and just adding weight evey week. I did a lot of extra isolation exercises, high volume back and arm training, and 3 sets of DB flies.

    You can periodize intensity, where you change it linearly. This could be changing from sets of 10 to sets of 3 over time.
    You could probably squeeze a couple extra pounds out with increasing frequency and stuff, and getting technical, but most of it comes from raw power and muscle mass.
    Also, whether volume or frequency works best varies from person to person. Just choose something, stick with it and progress each week.
    Good back exercises for bench could be seal row, t3 raise, iyt raise, pulldowns and band pullaparts
    Dips are great for tricep strength and size.
    Dead bench is also great, really adds a lot of power, and is easy to spam, check out josh bryants tutorial. Hope this helps.

    • 2 months ago
      Anonymous

      Very good info, thank you anon.

  7. 2 months ago
    Anonymous

    Holy shit, you retards actually think that is a human female?

    • 2 months ago
      Anonymous

      checked

      Okay, enough with the jokes, someone explain this

      checked and also I have no idea what that gay means

  8. 2 months ago
    Anonymous

    bench 3 times a week. Lower daily volume but higher weekly volume.

    • 2 months ago
      Anonymous

      bro I’ve been trying to go from 295 to 300 bench for the last 6 years. Every time I get close I get that good ole golfers elbow and have to deload. I’ve been stuck at the 275-295 range for ever. Yeah I tried gaining weight but that did r work. I got Covid last week and couldn’t lift, so this week I tried 245 and got it 7 times. My body is weird. Any ways I remember back in high school this 15 yo kid benched 300, then 330 6 weeks later. Genetics is just different for people.

      Also yeah 3 times a week will prob help. Here is the program we used in high school football:
      >week 1 3x10, 65,70,75% of max
      >week 2 4x8, 65,70,75,78% of max
      >week 3 5x6, 65,70,75,78,81% of max
      >week 4 and 5 pyramid (if you get all reps, go as if your 1RM is 5lbs heavier the next session) 50%x10, 60%x8, 70%x6, 80%x4, 85%x3, 90%x2
      This may help you, it got my bench from 180lbs to 270lbs in a year

  9. 2 months ago
    Anonymous

    >tfw no XJ
    I'm not paying 20 grand for your modded to hell XJ with booger welded diffs you gay boomer

  10. 2 months ago
    Anonymous

    bro I’ve been trying to go from 295 to 300 bench for the last 6 years. Every time I get close I get that good ole golfers elbow and have to deload. I’ve been stuck at the 275-295 range for ever. Yeah I tried gaining weight but that did r work. I got Covid last week and couldn’t lift, so this week I tried 245 and got it 7 times. My body is weird. Any ways I remember back in high school this 15 yo kid benched 300, then 330 6 weeks later. Genetics is just different for people.

  11. 2 months ago
    Anonymous

    Imagine her getting BLACKED

    • 2 months ago
      Anonymous

      no need to imagine, she did 3 times for our enjoyment

    • 2 months ago
      Anonymous

      She's a blacked star

  12. 2 months ago
    Anonymous

    do smolov jr for bench, it does both volume and intensity

  13. 2 months ago
    Anonymous

    >getting to 1.5x bw bench
    just takes consistency for a few months
    >getting to 2x bw bench
    about as achievable as adding an inch to your cock (for a natty)

    • 2 months ago
      Anonymous

      1.5x bw at 2m is prety rough

  14. 2 months ago
    Anonymous

    Try benching more often. I switched from 1x a week high intensity to 5x a week lower intensity on the candito program and in 3 months my bench went from 280 to 330

  15. 2 months ago
    Anonymous

    Imagine the snail trail she's gonna leave on that seat

  16. 2 months ago
    Anonymous

    Smolov Jr worked well for me.

  17. 2 months ago
    Anonymous

    For me, it was just time. 275 for 3-4 sets of 5-7 got me to a 345 max bench, at basically the same BW as you in about a year.
    My squat max is like 365 though so I really need to transition my priority

  18. 2 months ago
    Anonymous

    mia melano

    • 2 months ago
      Anonymous

      >melano
      >fucks black dudes
      checks out

  19. 2 months ago
    Anonymous

    Christ lads, just imagine sitting on the floor at the end of her seat. Imagine the raw aroma that would overpower your senses enough to send you mad. Imagine...

  20. 2 months ago
    Anonymous

    sexooooo

    • 2 months ago
      Anonymous

      Wtf, all three look like the exact same person just at different stages of life. Imagine not only having the same face as a porn star but being related to them as well. Kek.

      • 2 months ago
        Anonymous

        You forgot grandma too, behind mom

    • 2 months ago
      Anonymous

      do you think they support her "career" choice?

      • 2 months ago
        I hate women

        Her dad drove her to her shoots to get fucked

        • 2 months ago
          Anonymous

          Source?

          • 2 months ago
            Anonymous

            The only source is a dox of her Dad. If you find it, go through his facebook photos. There's a picture of her and the caption is something about the great Thai (I think?) restaurant they found on the way back from her "modelling shoot". This was posted about a month (I think, from memory) before her first porn video.

  21. 2 months ago
    Anonymous

    Gawd imagine the aromas coming from that when she sits on your face. It will prob suffocate you pretty quickly.

  22. 2 months ago
    Anonymous

    bench twice a week, one day where you do a heavy top set of 1-5 followed by two lighter sets with a few more reps. On the other day do a lot of volume. Pick logical progression from week to week to increasing the estimated 1rm projected from the top set on the heavy day. If you have been hitting a lot of prs recently and are now stagnating you may want to back off on the bench and focus on a different lift for a couple months then come back to it.

  23. 2 months ago
    Anonymous

    How long have you been stuck on 300?

  24. 2 months ago
    Anonymous

    What compels a young woman as beautiful as her to sign on to appear in professionally produced and widely distributed pornography where she is degraded for everyone to see? She literally fucked strangers for money on camera, it's not like a sextape with a loving boyfriend leaked or something. Add in the racism elements of a couple of her scenes with African-American costars, how does one agree to that without feeling totally embarassed?

    • 2 months ago
      Anonymous

      no idea, but I'm glad. I regularly go back to that video of her getting creampied by that gorilla moron

      • 2 months ago
        Anonymous

        End your addiction to porn now, anon.

    • 2 months ago
      Anonymous

      Apparently she's stupid as fuck and thought she was signing up for a modeling gig which somehow led to her doing porn.

      • 2 months ago
        Anonymous

        Women should be allowed to vote, own property, or operate heavy machinery including automobiles

      • 2 months ago
        Anonymous

        That is the "kooky" story she tells to shine a more wholesome light on herself. Playing the dumb card is something smart whores do.
        She willingly signed on to do porn.

    • 2 months ago
      Anonymous

      >dd in the racism elements of a couple of her scenes with African-American costars,
      She's pretty right wing so

      • 2 months ago
        Anonymous

        forgot pic

      • 2 months ago
        Anonymous

        >implying women can have discrete political beliefs

    • 2 months ago
      Anonymous

      >how does one agree to that without feeling totally embarassed?
      Women do not feel shame like you and I would. Honor is a masculine concept, that's why laws were invented to keep women moral

  25. 2 months ago
    Anonymous

    >bottomless, but wearing a top
    There we go

    Anyways, the way I break through plateaus is usually by just forcing it at 5 or 10lbs heavier. So instead of 275x3 try doing 305 at least once. Get a spotter obviously, but try to do sets of 1 to 3 at 305-310.

    Hell, before I squat I'll usually put on like 440 and then just unrack it a few times before doing my actual weight. Maybe it's a mental thing but it helps me.

    • 2 months ago
      Anonymous

      >bottomless, but wearing a top
      not trying to burst your bubble but it's one of those leotard things

      • 2 months ago
        Anonymous

        I fucking love those things. When they're kind of bent over and undo the snaps...

  26. 2 months ago
    Anonymous

    She looks like Brooke Ence never got into CrossFit.

  27. 2 months ago
    The giant shin

    >How do I do this at 195 lb bw and not including "eat more"

    are you litterally retarded, all growth comes from calorie surplus, you might be able to get to 330 without eating more but it takes a long time, because its almost all CNS, good progression is like <5lbs per year, if you've already maxed out the easy gains at a particular weight. so please stop being retarded

  28. 2 months ago
    Anonymous

    Built for BBC

  29. 2 months ago
    Anonymous

    Anyone got the sauce/name of this girl?

    • 2 months ago
      Anonymous

      See

      mia melano

      Also stop cooming

    • 2 months ago
      Anonymous

      maybe mia melano

      • 2 months ago
        Anonymous

        Built for melanino

    • 2 months ago
      Anonymous

      Blacked white girl #100M

  30. 2 months ago
    Anonymous

    10*3 at 90%, 6 days a week

    • 2 months ago
      Anonymous

      This seems like a lot of volume. Has anyone else tried this?

  31. 2 months ago
    Anonymous

    https://www.pornhub.com/view_video.php?viewkey=ph5ff61230b9dc4

    Here's the sauce

  32. 2 months ago
    Anonymous

    add two 15 pound plates

  33. 2 months ago
    Anonymous

    Work on form and do a lot of tricep work. High volume pushdowns

  34. 2 months ago
    Anonymous

    bulk

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