help me get my christmas wish...

Bo Malicious

Im training my ass off again - some of you may have seen my earlier posts. Its been going well. I am aiming to be able to bench 50k in 4 weeks time. ( I use dumbells with strict form.)Tonight I eeked out 4 sets on 44kilos.

I know some of you throw around huge weights but for a begineer I was/am really chuffed as its a personal best and for the last while have been stuck on only 40k. Im hoping some of you with greater experience might take a moment to help advise me on achieving this short term goal. Perhaps in the past you have mixed up your routine or rep ranges to help bring your bench forward - but any tips will be appreciated.

thanks

smellslikeshoes

Most important piece of advice I could give is "EAT UP". Pretty simple and really important and a lot of people forget it. And gratz on your personal best.

Transform

Make sure that you are doing rotator cuff work in most workouts as they are the weak link in most peoples' benching goals.

Is that 50kg in each hand or for both

BossArky

Eat a bit more in general. Have a plate of pasta 90 mins before the gym.

Supercell

Fair play, I'd be chuffed to lift that much (using dumbbells too), suffice it to say, I'm nowhere near 50KG myself...a long way away.

Transform

BossArky wrote: »

Eat a bit more in general. Have a plate of pasta 90 mins before the gym.

What the hell does that have to do with helping his bench press at all?

Pasta before the gym - yes if you are doing bloody marathon training but not needed for weights.

Yes change up the rep sequence and work around the variations in benching.

Bo Malicious

thanks alot lads. Been trying to loose a belly so actually keeping an eye on my food intake - but i hear ya!

Havent been doing rotator cuff excercises at all - ill start this week.

Im actually lifting a total of 44k --- so 22 in each hand....Ive along way to go but heh we all got to start somewhere! :-)


Regarding rep ranges. Perhaps you guys could give me some tips/suggestions for this weeks/future chest workout to achieve my aims. Below are the reps and weight for my last two sessions on chest. Also is doing chest once a week enough? I try to go to failure - aim for 5 sets and no more then 6. Again, thanks alot. Figures as promised below!

Last session
22kilo x 10
22kX9
22kX5
20kX5
20kX5

Sessions before this -(two weeks ago)
20X9
20X8
20X8
20X6
19X6
18X4


PS --- did my first Deadlift on Friday -- wow! Im think im addicted!

ali.c

Bo Malicious wrote: »

Regarding rep ranges. Perhaps you guys could give me some tips/suggestions for this weeks/future chest workout to achieve my aims. Below are the reps and weight for my last two sessions on chest. Also is doing chest once a week enough? I try to go to failure - aim for 5 sets and no more then 6. Again, thanks alot. Figures as promised below!

Last session
22kilo x 10
22kX9
22kX5
20kX5
20kX5

Eh I am no expert btw, but are you doing warm up sets prior to this? tbh if i were you i would drop the sets back to 3/4 and lower the rep range (5-6) for and increase the weight that way for a week or two. Your just starting out so you should be seeing some nice strength gains.

Bo Malicious

Yup I do a few warm ups but I restrict that to the machines. I usually do a thorough warm up with lo-reps on the chest press/incline press/shoulder press before moving onto my 'work' set on D.bells.

I guess your suggsting Im over doing it. Yesterday in the gym having been away for about 5 days due to travel commitments I saw a huge increase in shoulder press (it was my shoulder day) - perhaps I needed and do need more rest between sessions...

Anyone else have any suggestions for mixing things up (rep wise etc) for my Chest day --- tomorrow is my chest day - thanks a million!

BaZmO*

Bo Malicious wrote: »

Last session
22kilo x 10
22kX9
22kX5
20kX5
20kX5

Sessions before this -(two weeks ago)
20X9
20X8
20X8
20X6
19X6
18X4

Is that all you do on your Chest days?

Canis Lupus

Bo Malicious wrote: »

PS --- did my first Deadlift on Friday -- wow! Im think im addicted!

No one else in my gym does them... I get funny looks from people when I grab the bar and start them. I'm paranoid as to whether they wonder what I'm doing or if they're all chuckling about my form and waiting for my back to pop It's a great lift tho, it really makes you work for your money.

Bo Malicious

Bazmo> no, I do other stuff after bench usually incorparting cables. Any suggestions?


CAnis Lupus> yeah Im in a great gym - yet I cant remember the last time I saw someone do deadlifts....Dont think the trainers are helping that though

Transform

Your rep ranges are all over the place i.e. either stick to 5 sets of 5 reps and thus take the weight up to 24-26kg or do 3 sets of 10 reps and stick with current weight. Keep varying angle on the bench also.