need to seriously improve bench and squat

Snickers12593 · Post by **Snickers12593** » Thu Mar 05, 2009 5:03 pm

right now i bench 125 and squat 160

i need to bench 185 and squat 225 by July for football........any suggestions

swanso5 · Post by **swanso5** » Thu Mar 05, 2009 6:24 pm

right now i bench 125 and squat 160

i need to bench 185 and squat 225 by July for football........any suggestions

for how many reps?

squat you probabaly could if you haven't done much before but not bench i wouldn't think

what reps do you do 125 and 225 for now?

Snickers12593 · Post by **Snickers12593** » Thu Mar 05, 2009 6:42 pm

i do 125 for 7 and 160 for 10

swanso5 · Post by **swanso5** » Thu Mar 05, 2009 6:46 pm

bench for 7 reps at 125 puts you at 140 - 150 1 rep max

squat 160 for 10 reps puts you at 180 - 190 1 rep max

as asked earlier, how many reps at 185 / 225 do you have to do for the test?

Snickers12593 · Post by **Snickers12593** » Thu Mar 05, 2009 6:56 pm

i have to do 185 as many times as i can and i only have to squat 225 once

swanso5 · Post by **swanso5** » Thu Mar 05, 2009 7:03 pm

just focus on getting stronger for both

3 x 3 for squats and bench heavy as you can with 3mins rest at least btw sets

add in some upper back, hamstring and glute work and you'll be right

Mystik · Post by **Mystik** » Fri Mar 06, 2009 7:56 am

For bench add in explosive pushups.

For squats add in box jumps, jump squats and some lunge variations including jump lunges.

d-nice · Post by **d-nice** » Mon Mar 16, 2009 10:28 pm

Shouldn't he go heavy weight less reps. Say 125 for 7 reps then 135 for 5 then 145 for 3, 155 for 1 ? Then he can raise the weight a bit as he goes.

swanso5 · Post by **swanso5** » Tue Mar 17, 2009 12:50 am

i'm pretty sure he's not ready to pump out 1rm's each session yet....sets of 3 will do just a good as job for him at this point