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Building Strength

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    #32
    Thepoet85
    Registered Users Posts: 2,751 ✭✭✭Thepoet85


    Alf Veedersane wrote:
    But if you've a proper programme, that's better...its read as if your workouts are a bit ad hoc and concentrated around bench press, that's all.

    Alf Veedersane wrote:
    The muscle would still be covered by fat though.


    Sorry if it came across that way. Nah I have a program written by a pt but just couldn't understand why I struggles on the bench.


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    #33
    Alf Veedersane
    Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Sets, reps?

    Week on week progression?


    Oh...and how come your quoting is all split up?


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    #34
    Thepoet85
    Registered Users Posts: 2,751 ✭✭✭Thepoet85


    Sorry I was using my phone don't know what was going on there.

    For each exercise I'm doing 3 sets of 10 reps.

    And for each exercise I calculated my 1 max rpm and I then started the above at 40% and gradually increasing it every week.


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    #35
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,077 Mod ✭✭✭✭Brian?


    Thepoet85 wrote: »
    Sorry I was using my phone don't know what was going on there.

    For each exercise I'm doing 3 sets of 10 reps.

    And for each exercise I calculated my 1 max rpm and I then started the above at 40% and gradually increasing it every week.

    40% is way too low. Where'd you get the program?

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




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    #36
    Mellor
    Registered Users Posts: 39,196 ✭✭✭✭Mellor


    Thepoet85 wrote: »
    And for each exercise I calculated my 1 max rpm and I then started the above at 40% and gradually increasing it every week.

    For bench press did you calculate your 1RM as 75kg, and then start at 30kg (40% of 75kg)
    Or did you calculate it as Bar+25kg, and start it at Bar+10kg (40% of 25kg)


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    #37
    Thepoet85
    Registered Users Posts: 2,751 ✭✭✭Thepoet85


    Mellor wrote:
    For bench press did you calculate your 1RM as 75kg, and then start at 30kg (40% of 75kg) Or did you calculate it as Bar+25kg, and start it at Bar+10kg (40% of 25kg)


    The bench wasn't part of the program. I started benching of my own accord in addition to the rest of my chest exercises.

    I think I'll take the advice of you folks and focus more on the basics and forget about the bench for now.

    What would be an acceptable % of my max 1rpm to start at?

    Thanks again for all the feedback folks


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    #38
    Thepoet85
    Registered Users Posts: 2,751 ✭✭✭Thepoet85


    Brian? wrote:
    40% is way too low. Where'd you get the program?


    It's one that a trainee pt I know did for me. Probably a bit out dated


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    #39
    Alf Veedersane
    Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Did he/she ask you what you wanted from the program before putting it together?

    The blanket programming of 3x10...


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    #40
    Transform
    Registered Users Posts: 6,394 ✭✭✭Transform


    Alf Veedersane wrote: »
    Did he/she ask you what you wanted from the program before putting it together?

    The blanket programming of 3x10...
    which is the same blanket program most people seem to follow from what i see posted on boards.ie

    chest day, legs day, arms day etc - thats not a program thats just a list of exercises that might have zero relevance if there is no consideration of mobility limitations, nutrition, lifestyle factors (sleep, stress) etc

    many trainers are such lazy feckers IMO


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