Big Bill Anton's "You can bench press 400 pounds!"

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Fat Cat
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Big Bill Anton's "You can bench press 400 pounds!"

Post by Fat Cat » Sun Apr 08, 2012 8:18 am

Shapecharge wrote:Here's the Bill Anton course I found somewhere:

From the course: All 3 times per week. 2 bananas and 2 quarts milk daily. Warm up! He recommends benching 1st.

1. 1st yr 1st period. Take a wt you can handle 12 reps 10 sets. Each week add 5 lbs. When you can't. Stay @ that wt until you can do 10x12.

1st yr 2nd period 10 sets 8 reps.

1st yr 3rd period 12 sets 5 reps

1st yr 4th prd. 15 sets 3 reps
He says that at this point you should be benching in the neighborhood of 265

2. 2nd yr 1st prd. 12 sets 8 reps

2nd yr 2nd period 12 sets 6 reps

2nd yr 3rd period 13 sets 5 reps

2nd yr 4th prd 15 sets 3 reps.
He says you should be benching about 350. @ this point you may arch if you must.

3. In this 3rd yr every month try your record once or twice.
3rd yr 1st prd. 12 sets 5 reps.

3rd yr 2nd prd. 15 sets 3 reps

3rd yr 3rd prd. 15 sets 4 reps for the 1st 6 weeks.
10 sets 2 reps next 6 weeks.

3rd yr 4th prd. 1st month 10 sets 3 reps

2nd month 12 sets 2 reps

3rd month 13 sets 1 rep.

He says that after this 3 year period of specializing on the bench you should be benching 400 lbs. providing you never missed a workout.
Courtesy of shapebaby.
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Beer Jew
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Re: Big Bill Anton's "You can bench press 400 pounds!"

Post by Beer Jew » Mon Apr 09, 2012 10:55 am

Wow.

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Re: Big Bill Anton's "You can bench press 400 pounds!"

Post by Fat Cat » Tue Apr 10, 2012 7:38 am

that's a nutcheck course
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Re: Big Bill Anton's "You can bench press 400 pounds!"

Post by gist718 » Mon Apr 23, 2012 1:51 am

Who's the man to try this?

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Re: Big Bill Anton's "You can bench press 400 pounds!"

Post by Fat Cat » Mon Apr 23, 2012 11:17 pm

Somebody with truck springs in their shoulders is my guess. Failing that, young and resilient.
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Re: Big Bill Anton's "You can bench press 400 pounds!"

Post by SAR » Sun Apr 29, 2012 3:43 pm

I would have loved to see this about 20 years ago.....
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Re: Big Bill Anton's "You can bench press 400 pounds!"

Post by Bobby » Sun Apr 29, 2012 6:25 pm

Agree with that.Nothing my 42 year old shoulders want to do.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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