Today I'm going to tell you how I finally benched 315. Benching 315 is a massive milestone for most male gym goers. It's a great accomplishment and for most of us, it takes years to get to that point. First, I want to tell you how I was trying to build my bench press before I could bench 315, then I want to go over how I actually got there.
In short, when I was first trying to build my bench I would bench 1x per week, and do a bunch of accessory work to try to build my bench. This got me to a certain point, but after a while I was spinning my wheels.
I was able to break through my plateaus and finally bench 315 by following a few principles.
I needed to increase the number of times I benched per week. Once I did this, I just go better at the bench press and that helped quite a bit. Necessarily I had to decrease my volume on my accessory work, but this allowed me to bench with more frequency.
Next, I actually periodized my program. Instead of doing the same sets and reps for weeks on end, I changed up my program to allow me to continue to progress in different rep ranges, allowing me to build my bench press max.
10 Week Program - [ Ссылка ]
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How I (Finally) Bench Pressed 315
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