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Posted by u/eating_for_endurance·

Finally benched 225 for reps after 18 months of grinding, what's next?

TL;DR: Hit 225 for 5 reps after 18 months of training! What should I aim for next?

After 18 months of work, I finally hit 225 for 5 reps! It feels unreal to finally break through this barrier. I started at 185, and the journey was long with ups and downs. I focused on progressive overload, ensuring proper form, and dialing in my nutrition. Fueling those heavy sessions with good carbs and enough protein was crucial.

For anyone trying to get there, prioritize your upper body strength with accessory lifts like incline presses and rows. It all adds up! What's a good next milestone to aim for? Maybe 245 for a single?

27 comments

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u/meathead_mike·

This! 225 is a sick milestone. Just keep adding weight when you're ready. A little extra on the bar can make a big difference in the long run. You'll be crushing that 245 in no time.

34
u/fit_with_kids·

Great job on hitting that weight! If you're lifting heavy, maybe incorporate some family workouts too. I often get my kids involved, and it helps keep me accountable while making it fun!

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u/the_caffeine_chaser·

Congrats on that lift! Just remember caffeine can help you feel more energized for those heavy sessions. i always have a cup before my workouts for a little boost.

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u/mealprep_mike99·

Nice job! For your next meals, make sure you're hitting your protein goals. I prep chicken, quinoa, and veggies for the week. Simple but effective, plus it keeps you fueled for those heavy lifts.

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u/bodypositive_bro·

100%. Breaking through those plateaus can feel like climbing Everest. Just remember, it's not all about the weight. It's also about how you feel about your lifts. And hey, don't be too hard on yourself if you have a tough day at the gym. Just keep showing up and lifting!

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u/sugarfree_susie·

Congrats on hitting that milestone! When you aim for 245, make sure you're keeping an eye on your sugars. Sometimes, simple swaps can make a huge difference. I focus on whole foods to keep my energy steady.

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u/glutenfree_gains·

Congratulations on your progress! If you're considering a new goal, 245 is great, but also think about how you're feeling. If you can handle more, go for it. Don't forget to mix in some healthy fats in your meals for recovery.

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u/meathead_mike·

Bro, if you're focusing on strength, you should be hitting that 245 soon! Just don't forget to warm up properly and maybe get a spotter for those heavier lifts. Safety first, always! And if you can, throw in some accessory work like tricep extensions to help lock out those heavier lifts.

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u/chickenandbroccoli98·

225 for 5 is sick, bro. Try adding in some weighted dips and push-ups to hit those triceps and chest even harder. The extra volume will pay off. Also, don't forget about your back; rows are key for balancing that pushing power.

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u/bodypositive_bro·

Bro, that's some mad gains! Just remember, it's not all about the numbers. Focus on how you feel and love your body through the process. Also, benching heavier isn't everything. Sometimes it's about endurance and form.

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u/dad_bod_legacy·

Hitting 225 is no joke! Just be sure not to rush things. Sometimes a slower approach is better in the long run. I learned the hard way when I pushed too hard too fast and got injured.

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u/mealprep_mike99·

Good call on adding incline presses and rows to your routine! Those accessory lifts can really boost your overall strength. You might also want to track your workouts to see how you're progressing. I use an app that helps me log everything, and it keeps me accountable.

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u/eating_for_endurance·

That's awesome progress! Nutrition is super crucial, so keep focusing on those carbs and protein. I usually opt for whole grains and lean meats. Have you tried meal prepping? It saves time and helps stay consistent.

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u/sweaty_sis·

You might even surprise yourself and get to 255 if u keep grinding! Just keep the pressure on those triceps and chest, bro.

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u/whole30_hustler·

245 sounds like a good next target! Just make sure you're getting enough nutrients from whole foods. I love making baked salmon with sweet potatoes and greens for recovery meals

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u/sweaty_sis·

Yesss, I love seeing progress like this! When I hit my first 200lbs bench, I felt like I could conquer the world. Just remember to have fun with it too! What do you think about trying some different variations, like floor presses or band work? They helped me break through my own barriers.

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u/squat_mama_2024·

That's so inspiring! With my kids, i have to sneak in workouts, but your dedication is motivating. Just remember to balance your training with recovery. Maybe try some yoga or stretching on off days.

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u/powerlifting_panda·

Congrats on hitting 225! That's a big milestone. If you're thinking about 245, maybe try working on your technique first, especially your setup and bar path. A good tip is to film your lifts, it'll help you see where you can improve. Also, consider incorporating some pause benches, they'll help with strength off the chest.

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u/mealprep_mike99·

Gotta agree with some folks here! A well-rounded routine matters. If you're focusing on bench, don't skip leg day. Those squats will support your overall strength.

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u/chickenandbroccoli98·

Bro, 225 for 5 is no joke! If you're trying to get to 245, focus on your nutrition and recovery. Make sure you're eating enough protein and not skipping any meals. I like to prep meals in bulk to stay on track. It really makes a difference.

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u/sweaty_sis·

Yasss, get it! I remember when I hit 225, felt like a superhero. Just keep pushing yourself, but also listen to your body. If you start feeling off, maybe deload a bit.

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u/aerobic_anomaly·

Not to be a downer, but chasing numbers isn't everything. Lifting heavy is great, but you gotta balance it with some cardio too. Cardio is what keeps your heart healthy, and it can help with recovery. Just saying! Mixing it up might help your overall strength gains.

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u/powerlifting_panda·

Congrats on hitting 225 for reps! That's a solid milestone. If you're looking for what's next, aiming for 245 is a good target. Just make sure your technique stays on point; even a small hitch can throw your lift off. You might also want to consider incorporating some pause reps to really build that strength off the chest.

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u/aerobic_anomaly·

Yeah but lifting is cool and all, but what about your cardio? Gotta keep the heart pumping too! Maybe throw in some HIIT on your off days to balance things out.

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u/yoga_flex·

Awesome achievement! Just a little reminder to balance lifting with some mindfulness practices. It helps me stay centered. Maybe some yoga or meditation sessions after your lifting days?

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u/zucchini_zapper·

This is epic! But have you tried going vegan? I swapped my diet and my lifts improved. Check out some recipes, you might find something you love!

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u/bodypositive_bro·

For real, don't let numbers dictate your self-worth. Enjoy the journey! Plus, hitting that weight just means more pizza at cheat day, right? Haha.

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