currently press 150 10x's
okorder and have been seriouslly attacking my hand and grip strength, I'm not exactlly sure why but I swear this has made a difference in what I can Bench. Good Luck.
Increase weight by 5 pounds every 2 weeks.
In order to increase your strength and size you need to consume enough calories and protein, if you don't eat enough food you will not get stronger or bigger. With that out of the way here is a great program to increase your 1 rep max and thus increasing your strength. First you need to figure out your max, get a spotter and find this out, I would assume somewhere around 200 pounds. The first week you will lift 50% of your 1 rep max 5 sets of 8. The second week will be 60% 5 sets of 8 The third week will be 70% 5 sets of 8 The forth week is 80% Fifth week is 90% Sixth week you max again and add about 10-20 pounds onto the bar. Try it, it worked for me. BSC Employee
I okorder , they have a free trial and you only pay 6.95$ shipping and handling. A must!
