65+ Training - Over 35 Lifter - Forums - T Nation 8×8 - The Honest Workout. Related . It's not a contest. 6 yr. ago. Durant earned "Slim Reaper" nickname as the NBA's best pure scorer. Start with just the bar and work up to a 5-rep max effort, using 5-10% jumps in weight. View Notes - David Laid DUP Program (1).xlsx from ASIAN 380 at University of Michigan. Weeks 3-4 - Transition period. Perform 8 sets of 3 reps, using 60% of raw bench press. Starting Strength Gym in Atlanta, GA | Get Strong - Guaranteed The average Bench Press weight for a male lifter is 97 kg (1RM). How To Master NFL 225 Bench Test - YouTube Rule of thumb add 5 pounds a week to your bench workout. That means that with a solid amount of muscle mass, a 225 lbs bench press is a realistic target for people with a bodyweight of 150 lbs. 6 Exercises to Increase Your Bench Press - Men's Health TL;DR - Using extremely rough guestimates and statistics, I estimated around 1 in 1000 people on earth can bench press 225 pounds. » Eight reps at 95 pounds » Two slow reps followed by four fast reps at 135. . Take your bench press to the next level and increase your one rep max number by using this 5x5 workout program that is anything but typical. Step back and stand with your feet shoulder-width apart, toes turned slightly outward. Most sources suggest the best way to calculate this is to take 10% off the estimated total if you are over 30, and another 10% every decade older you are than that. Answer (1 of 7): Probably 6 months or a year. It's definitely possible for women to strict press 135 pounds but it would be considered an elite-level lift according to most strength standards. 5×3 Bench Press Program: Increase Your Strength With This Workout Some people reach it a lot faster (4-5 months or so) while others are slower (2 years or more). Once you can hit 10-12 reps of 135 you should be able to hit 225 on bench. 1) Bench Press - 10×2 @ 85% with 2-3 minutes rest. Squat: 135 to 335lbs; Bench: 225 to 335lbs; Press: 95 to 170lbs; Deadlift: 175 to 335lbs . Section Four: Nutrition (Recommended Diet Program) Your goal is to increase your bench press by 30 pounds during the next six weeks. How much should I be able to bench? - Ironmaster Dumbbell Floor Press. Next, add weight to the bar until a max on that day results. Take a deep breath, then bring your hips back and bend your knees to lower your body as far as you can without. HOW TO BENCH PRESS 225 POUNDS - YouTube Bench Press Standards for Men and Women (kg) - Strength Level * DAY ONE: 1-Monday is the heavy day. Bench: 135 to 205lbs; Press: 45 to 125lbs; Deadlift: 135 to 360lbs . An example would be as follows: 250lbs x 90% = 225 lbs.) In about the the first 6-8 months of lifting I could bench 225, and I weighed about 150-60 lbs. Wide grip bodyweight dips (felt easier, stronger.)