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Feedback on My New programme (how bad is it to have to use smith machine for bench?)

  • 17-01-2012 8:41pm
    #1
    captainkeg
    Registered Users, Registered Users 2 Posts: 67 ✭✭


    Hey looking for feedback on this programme
    Started into a new programme last week. Had gotten a bit out of shape strength wise recently so decided to hit the gym in the new year. (I would do quite a bit of swimming so general fitness is good)
    I'm 6 foot and 13 stone, and aiming to increase strength and put on a bit of weight (muscle obv!) with this programme.
    The gym i'm using is anew one that seems to be the best for weights in the area. They have ample free weights, a squat rack, cable station, pull up and dip bars as well as various other weight machines. Only problem is there is no powerack, so Benches will have to be done on a smith machine which is not ideal, but none of the other gyms in this town have even a squat rack, and many dont even have pull up or dip bars so I'll just have to live with it

    Programme (3 days a week)
    3X 8 Squats (currently 60KG)
    3X 6 Deadlift 60KG (swapping this out for power cleans one day a week)
    3X 6 Bench press (55KG) - thinking of swapping this out for Barbell shoulder press one day a week to make up for the fact I'm using a smith machine for bench. Thoughts?
    3X BW Chin ups (as many as i can do, which is currently 5, 3, 2)
    3X BW 15 Dips

    Then finish up with Core work somedays Hanging leg raises and planks, other days some side to side thingy with a weight plate.
    Also throwing in some EZ-Bar curls the odd day (stuff like 21's etc)

    I know squat , Deadlift weights are kinda low and close to my bench but I have been guilty of blasting out of the blocks and lifting too much too soon in the past so I guess theres no harm starting slow here.
    Wondering how much I need to be upping the weight every week? Or should I be upping it every session. Also wondering is there some good Cable workouts I should throw in (i've heard these can be pretty good for strength)

    Feedback appreciated


Comments

  • #2
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Never use smith machines for anything (other than hanging your coat on).
    Cable stacks are so versatile, the weight is constant in every movement.

    Ask one of the instructors about using a barbell or dumbbell for bench.


  • #3
    Duck's hoop
    Closed Accounts Posts: 1,530 ✭✭✭Duck's hoop


    If you can do 3 sets of 15 proper dips you should probably add weight.


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