In partnership with CBSSports.com
The place to discuss inside information, the latest rumors and scoop on the Buckeyes
Anything and everything football related that has to do with your Buckeyes
If it's football recruiting, OSU-style, it's cussed and discussed here
Talk a little Buckeye basketball with your fellow Ohio State hoopsters
Bring it here for non-sports chatter that causes spirited, informed debate.
You have no favorite boards.
The most viewed topics.
The most replied to topics.
The most up-voted topics.
The most down-voted topics.
The most up-voted posters.
The most down-voted posters.
The most followed posters.
I'm doing the Pump & Run at the Arnold Classic in Columbus in March. I need to be able to bench my body weight 30 times. Right now I weigh 170 and i can bench that 18 times. Does anyone have a good 2 month plan so I can get that up to 30 times without putting on any weight?
Improving strength on your front deltoids will help you increase the most because its a stabilizer muscle...
Do lots of drop-sets for your triceps. They will tire out first. Do lots of dips, and push ups. Sometimes after I do a set of bench, I start doing push-ups immediately after to improve my stamina
We are coming for you Bama!
Done this event several times (it's very cool) and have only failed to bench my weight 30 times twice (28 once and 27 this past year). The key is obviously your weight/body fat. I'm 5'7" and compete at 152lbs with my body fat around 8%. Where do you stand on this? Assuming you are under 40 you will be lifting 100% of your weight. If you can get as lean as possible you will have a much better chance to reach the max 30 reps. That being said, the program above is really good. Also, dips (preferably weighted) and military presses will help. Also rep out at your weight at the end of each workout for muscle memory. Don't forget incline press as well. Good luck!!
This post was edited by JMULLEN45 19 months ago
This too shall pass...
I'm 32. 6' 170lbs, I'll be 160 by then and have low body fat. I can do an average 5k in 18:30. How'd you do? Are you doing it this year?
Our quarterback does front flips, suck it.
Nice! As you get closer to weight you will see those reps increase:). My best finish was 20th overall several years back (I got my weight 30 times but my 5k was only like 20:20). I didn't sign up this year but I will next year when I'm 40 :)
I used to train at World's Gym in Worthington and was working with JM Blakley who was the bench Press guru in Ohio. He had benched 715 lbs and his wife Ann was the world record holder in the bench (302) for her weight class 132 in 1993.
I was trying to do 225 as many times as I could for NFL workout and when I started working out with him I could rep it 19 times. He had me do a good stretch with no weight on the bar and rep just the bar 30 times to warm up. I then jumped up to 135 and repped that out for 15- 20. Then we went to the actual weight I was using for the test which was 225. 4 sets of max reps with 15 minutes rest between each set. I know it seems like a waste of time to rest that long but I will tell you that in two months I went from 19 to 34 reps.
the first couple weeks you will see your first set go from 18 to 10 on 2nd to 7 on 3rd and 4-5 on 4th set. you will laugh at how weak and spent you feel even with 15 minutes rest but the reps will increase I give you my word.
I ended up doing 38 reps at 225 when I weighed 255. Later on when I was 30 I started power-lifting and used same idea with 315. I could rep it 7 times when I started program and after repping it the same way I was eventually able to do it 23 times, it wasn't in 2 months more like 5 but it happened. I'm not joking around this program works.
This post was edited by Keyser Soze 19 months ago
Thanks. Now I don't know which one to try....ha
Did you get drafted in the NFL?
nope, I didn't go the normal route to college first I decided that grades didn't matter and chicks were more important. when I was actually ready I had exhausted eligibility for D-1 and it wasn't my time. NFL is no Joke you can be 6-5 run a 4.7 40 and have great hands (TE) but they see you went to a good high school (Dublin) and had all the opportunities to make it and failed to see the light. It sucks but I made my bed when I was younger, as much as I wanted to play I wouldn't change a thing.
247Sports In partnership with CBS Sports