Ive been training for four months now and I Squat 225 Bench 180 and Dead lift 250. Instagram - @david_flanigan Previous Video - https://youtu.be/glCVRG9phQM Music Calvin Harris HD (Zyzz Legacy) - I Need Your Love Calvin Harris Feat. I was just enjoying my training and listening to my body for about a year. He has had a shoulder surgery less than 2 years ago, weighs 265 and benches 295 for 10 reps. Then, I just decided to listen to my body after 5 months of Starting Strength. The person speaking here is either lying or has taken/takes steroids. I bet he would do naturaly at least 330 lbs like a breeze. If your bench press is more than 1.5 your weight, it is very likely you are on some gear. It is a lift ANY adult male weights around 180lbs can achieve in 3 years. The difference between 97 kg and 115 kg is purely fat. I did pull-ups and dumbbell rows as my two accessories for the last three months. Train a bit more than a year. Oh and the 5X5 I mentioned above was the first time ever that I set foot in a gym at the ripe age of 33. You do realize that if progress was gifted to you without you needing to work hard, you would not take strength training seriously. Seems to be my limit…. Yet, I was able to go from 225 to 325 in one year. We don’t care whether you’re Mr. Olympia or not, Phil! Said he benched 400 in high school. My bench press declined to 115lbs 2 sets of 5 reps, with the last set being 8 reps. Of course, I was still doing paused bench presses, which was against the program guidelines. The author and Mr. Blaha may disapprove of this, but the whole point in powerlifting is to see how much you can lift without a) getting hurt and b) breaking the rules (some federations drug test, some don’t). But over this bodyweight and a favourable bone&muscle mechanics is not uncommon or unheard. + 6.81 x Reps @ 225 4 . Being strong as an ox isn’t enough though. But according to most strength standards, a 225 bench for a woman under 200 pounds would be an extremely competitive (advanced or elite) level lift. If the long arms guy would take a larger grip, the range of motion is almost the same. I was able to do a 135lbs bench press, three sets of five reps at RPE 5. No failed reps, not even a single sloppy press. If you cant increase your bench press, try to do a dumbell press and work on shoulders more))). Trainer (male) does around 315, a little less, and isn’t on anything! So, while Greyskull lp did help improve my bench press, I felt that I was stalling a bit after 5 months of doing the program. A 225 bench press is a good natty press depending on weight. Point is, the haters and the oblivious commentators out there (like Mr. Blaha here) have no idea whether or not a stranger is a juice user. A really good bench press number for a girl is a bodyweight bench press. Your lifting numbers should not be the main base of your self-esteem. On my first day back, I was able to bench press 145 lbs for one set of one rep. My right wrist was fine and everyone felt good. The key point, if you want to get better at reps, do reps. 2- Train for Strength Pick two of the three and you’re all good. Some people started bench pressing 225lbs the first time they step foot in a gym. Look at Ronnie Coleman now he is dumbell benchpressing with 80 Lbs dumbells. Not to mention that was with a broken finger and 3 bad disks. Fucking pussys. I never felt a sharp pain in the back of my shoulder. It took me ten years to get there, but it’s doable. The bar should touch the chest for a valid rep.”. Now I’m 30 I started working out again, more seriously, and I get much stronger with smart working out and eating and sleeping correctly. It took me years but I finally matched my age with reps at 225 lbs. LMAO @ Mr. Blaha. Let me tell you how I did it… Commit to the program. For me, it took more than five years to bench press 225 pounds. I didn’t even stall till I was benching 240 doing stronglift 5X5 knowing nothing about body building or powerlifting. Muscle would affect it, but for me, fat hasn’t at all. You can still train hard and smart by using your past training experience. 225 lbs bench press - Failed; 225 lbs bench press - Failed; 215 lbs bench press - GOOD; So, I was 10lbs away from my 225 lbs bench press. 135 lbs 2 x 3 (warm up) Lifting heavy is about firing more neurons and activating your nervous system. Progression progressively slows down as newb gains go away. I am not that fat either. A linear progression program is just one tool that you can just to get yourself focused on doing more next time. Only been lifting for 2.5 years and I’m only 160. LMAO You are highly underestimating the potential of a natural lifter. Right now I weigh over225 and couldn’t bench it. Keep doing the right things and evaluate my next plan of action when I test my maxes. And for the record, do not do what I did. He peaked at age 24 with the 180kg reps and 186kg 1rpm on decline. Right now my max bench press is 280 lbs because of tendinitis (golfer’s elbow). I don’t plan to compete. Wished you could be healthy all year round? WTF). And about two years after that, I had weight training for the third time. Of all the exercises out there, the bench press seems to have permeated into the mainstream culture more so than any other. Most I can do is 255 with arching my back. I don’t. A pause at the bottom is optional but highly recommended. Back then, he weighed just shy of 200 lb and at one point, he strict pressed as much as 322 lb… yes, OVERHEAD press after cleaning the barbell. , “The claim is correct. Install. I have long arms and if I let the bar go all the way down to my chest my elbows go WAY past 90 degrees and this hurts my shoulders a lot. same muscles underneath not to mention more arm weight to lift lmao. But getting strong is mostly about your mental strength (and grip strength I guess). It’s all relative. I’ve been benching for 4 years, after a 15 year hiatus, I’ve made tremendous strides in strength at age 53.I got 485 for 3 on decline yesterday and I will transfer that to the flat bench within a couple weeks. When you f***ing morons learn proper grammar then I will believe your stupid bullshit posts. But this author has no concept of what a robust natural male can lift. If u can really bench that much at your weight then why r u asking… u would obviously know the answer… smh… some people just want attention ig. So, I did a program released by Silent Mike, Bart Kwan and Omar Isuf, Kizen offseason powerlifting program. TL;DR - Using extremely rough guestimates and statistics, I estimated around 1 in 1000 people on earth can bench press 225 pounds. If steroids are removed from sports, the world records would drop by 200-300 pounds if not more. Fake natties have given people unrealistic ideas of how heavy they can lift without drugs. QUESTION. When I was 26-27, my best bench record was 430 lbs, 210 lbs bodyweight. Then, I was looking to get serious again. 225 pounds, 102 kilograms, or 2 plates as we more commonly say, it's a huge stepping stone for the bench press, benching 225 means something, no longer are you in the average group of people that have not had as much dedication, now you are on your way to sculpting a chest worth bench … 10yrs on at 180lbs he’ll bench 160kg for reps. On the other hand I’ve got sh!t genetics at 5″11′, 110kg bench is killing my Ectomorph frame at 180lbs. But I was closer to benching 185lbs or even 225lbs like the bigger guys in our gym class. This means, increasing the weight, increasing the number of sets and reps I did, or even decreasing the rest time. I hate to use this answer but it really depends on a lot of things. There’s a large range of builds, genetic settings to put on muscles, capacity for sprint or distance aerobic events. I have been religiously lifting from 16 to my age now of 34 and very heavily in the military for 7 years of that, I’m 5′-7″ 208lbs at 12% bf and I have a bench max of 345lbs. His 1rpm was 186kg on decline. Shorter people have less total strength potential. But it’s not enough. As i’ve lost weight (fat) my lifts have increased. Bullshit. I went to the bench press and I find that I could do 95 lbs. Besides, a 5 feet 4 inches 200 pounds guy realy outperform a 6 feet 200 pounds guy, if the first is not fat or little and have thicker bones and muscles. I also do a set after all my working bench press sets. Videos of 20-year-old lifters bench pressing 500lbs are uploaded every day on YouTube. Always go by your personal experience first before what nobodies on the internet tell you. Just keep adding weight to the bar, eat well, rest well, drink water, rinse repeat. I didn’t eat breakfast either. Find out several ways to prevent injuries from taking over your life! I’m natural and by no means exceptional in terms of ability. Come on! I do know that my best close-grip bench thus far is a triple at 250 lbs and I’m gonna work hard to make it 275 in a not-too-distant future! I’m also 18 years old…, I just think your article is sending out the wrong message. Full muscle bellies, great proportions and good functioning endocrine systems go a long way. Nobody gives a shit about what you pepole bench. https://www.youtube.com/watch?v=E8GLMxze23I, https://www.youtube.com/watch?v=1ZucEUtCRjw. That guy is an elite bencher. The bench press calculator works in both pounds and kilograms. : 1 Rep Max = 221.8 lb. But love bench since it really keeps the upper body strength maintained / lots of muscle groups worked / burns calories. Jason Blaha post is complete bullshit. And at 2016 your saying that 315 lbs bench press is nearly imposible for a natural lifter ? Whether this is every workout or every week, this is a small thing to focus on. While I believe that a 225 and yes, a 315 bench is totally possible for non-injured adult males, I admit that you have to train for it. For example, being lean and athletic is more important to your health than pushing a stupid barbell. A friend who never did steroids, grew up doing heavy farm labor started back at bench at 60. One reason is your muscle fibers have a better angle. I rested for 2 years now and started this week with 330 pounds and 280 pounds 10 reps. Is that bad or good. And I was never an athlete in school because I was too weak and too slow. Steroids? I had a great workout upper body workout last night and it left me thinking, how to bench press 225lbs? And I’ve been training for less than 2 years. What I’ve observed Is if you’re at the top of the genetic bell curve and train religiously hard with great diet from 17-25years old the results are can be pretty unreal. 58 reps (flat bench olympic bar) at 225 lbs. American bodybuilder Mike O’Hearn has also performed a 225 lb max bench press test in his career. It is common knowledge that the relationship between strength and endurance changes as the number of reps increases. That’s something really hard to achieve when you’re a female since women tend to have lanky upper bodies, narrow shoulders and naturally small chest muscles. The reality is a 34 year old would have a hard time making any strength progress naturally due to older age. My max now is 5 reps with 225lb (Full lockout, not arching the back). All competitors in the clip are performing half reps except for the winner – he is performing less than half-reps. A proper bench press repetition requires the lifter to touch his chest with the bar at the bottom and to lock out at the top. You have to understand that not everybody is cheating with drugs. 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