# Pittspeed Fitness & Nutrition thread update:

**URL:** <https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728>\
**Category:** PittSpeed Off Topic\
**Created:** [March 2, 2006, 10:40pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728 "2006-03-02T22:40:41Z")\
**Posts on this page:** 1\
**Showing post:** 1304

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**Author:** ![bics56](https://avatars.discourse-cdn.com/v4/letter/b/47e85d/32.png) [@bics56](https://forums.speedlife.net/u/bics56)\
**Post date:** [November 26, 2008, 7:41am UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/1304 "2008-11-26T07:41:51Z")

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> [@jeep cherokee parts](https://forums.speedlife.net/t/jeep-cherokee-parts/38643/15):
>
> yeah, it was a shirted press. the most ive gotten raw with a pause is 485, with a touch and go, not a bounce, a normal bench, 550…
> 
> anyway, try this routine, it works great
> 
> take you max bench, lets say 300lb. for examlpe. you do 80% of that for 4 sets of 4…once you can the 4 sets of 4, add 5lbs. to the bar next workout, then do it again, and so on etc…so at the end of 8 weeks, you are actually doing your old max for 4 sets of 4. this workout helped me jump from 425 to 475 when i first used it

Progressive overload routine usually works good. i may try that. I just have to figure out my max now. I know hwat I can get 4 reps for now and have been stuck there for a month.

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