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Hitting Targets!!

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Skelator
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2008/05/15 15:14:26 (permalink)

Hitting Targets!!

Alright Guys,

Just looking for some quick advice. Some of you may or may not know that I've been training now for a few months (since end of Feb 08). The past few weeks I've been going gym only 2x a week due to the fact I've just become a dad & finishing work late so don't really get much of a chance to see the lil' fella before his mum puts him to bed. Anyway back to the matter. Is it a realistic target I've set myself to at least hit a few reps of 100Kg on the Bench before the end of the year!!

When I first started I was repping 65Kg on bench comfortably
At the moment I'm doing 77.5Kg 5x5 (just)
80Kg I can probably do 1 set of 5 (just) & then its a struggle to bang out 1 rep.

Is the increase of weight I'm lifting Reasonable for the amount of time I've been training & is my target realistic??
post edited by Skelator - 2008/05/15 15:21:02
#1

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    mystictal
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    RE: Hitting Targets!! 2008/05/15 15:35:07 (permalink)
    I'd say yes on both counts. As long as you have a solid diet and are taking in plenty of food consistently and are determined I can't see why you shouldn't reach 100kg by the end of the year.

    There are various ways of improving your bench when you get stuck, just search on here.
    #2
    Skelator
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    RE: Hitting Targets!! 2008/05/15 17:28:37 (permalink)
    Thanks for getting back to me Mystical. Yea I found that when I got stuck on 70Kg for a while I switched onto doing DB benchpress for a few weeks now I'm back using the bar & there's obviously been an increase in what I'm lifting!!
    #3
    ozzy
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    RE: Hitting Targets!! 2008/05/16 13:34:24 (permalink)
    just keep plugging away, you will hit plateus regularly, the key is to try a variation on things to try and keep improving. If you are doing 77.5 for 5x5 try doing 80's for 5 sets of 3. Then each week try adding an extra rep to 1 set, then the next etc.

    By increasing things slowly you shuold be able to keep progressing. Just 1 extra rep means that you have stimulated the muscles more than previously. This will mean that you force the muslces to adapt. Try varying exercises as well.

    Do you do parallel dips? i find these an excellent exercise to boost benching strength. They are the squats of the upper body.
    #4
    Skelator
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    RE: Hitting Targets!! 2008/05/16 14:08:03 (permalink)
    Hi ozzy,

    When I do 80Kg on the bench I can just about bang out 1set of 5 reps but it's like that zaps all the strength outta me coz when I go to do more sets I can just about mange 2 or 3 reps!! Quite fustrating really!! I also find that I struggle with the weight I'd usually use on the DB shoulder press when I increase the weight on bench!!

    Parallel dips?? Is that similar to normal dips?? Because I kinda alternate doing close grip bech with weighted dips.

    For example;

    PUSH DAY:

    Bench 5x5
    DB Shoulder press 5x5
    Close Grip Bench 5x5 or Weighted Dips 5x5

    Weighted dips gives me a real horrible pain in like the front of my shoulders when I stop but quickly goes, is this normal??
    #5
    ozzy
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    RE: Hitting Targets!! 2008/05/23 19:01:42 (permalink)
    hi Mate,

    I'd move the weight up to 80k and do 3 sets, do 5 reps on the first and then as many as you can on the next two sets. If you can, get some one to give you a spot to help you get through the extra reps. Gradually you push yourself harder and the muscles adapt and you'll lift the weight. Once you are pressing 3x5, add another set and work up to the 5 reps and so on until you are up to the 5x5. When you are doing 5x5 up the weight and begin again. Remember that some weeks you might not be able to do another rep, or maybe even less that the week before (diet, rest etc all play a part in this) but stick with it, it takes time.

    Parallel dips are the ones between 2 bars. Sounds like you are already doing them. Stick with them, these will add size and strength like no other pressing upper body exercise IMO.

    Oz
    #6
    Skelator
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    RE: Hitting Targets!! 2008/05/27 09:46:01 (permalink)
    Hi Oz,

    Cheerz for the advice on the bench press. It's been 2weeks, now pressing 80kg comfortably at 3x5, 1x4 then 1x3. Jus wondering with the parallel dips, do you know where or a website I can buy I belt that I can hang weights off? So far jus been putting a dumbbell between my legs but this is becoming more difficult as the weight is increasing??
    #7
    johnnybike
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    RE: Hitting Targets!! 2008/05/27 10:42:34 (permalink)
    Just take a light rucksack to the gym in your sports bag. Should get 2-3 10kg plates in that.
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    big_sapper
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    RE: Hitting Targets!! 2008/05/28 21:08:15 (permalink)
    Skelator,

    If your pressing a comfortable set of 5 for 80kg i would start my set on 75kg x 5reps then 80 x 5 and then i would up it to 85 see how you feel with a heavier weight.

    I was pyramiding up to my max until someone in the gym told me if i can do it comfortably then start higher and each week try adding 2.5 kgs to the begining set for the same amount of reps and that seemed to work okay for me. I was in a similar position to you last year and now im up to 140kg.

    What worked for me might not work for you but it cant hurt to give it a go.


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    Squat 230kgs
    Dead Lift 240kgs
    #9
    cliff_vtr
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    RE: Hitting Targets!! 2008/05/28 23:26:53 (permalink)
    take a good rest between sets and you'll get 8- x 5 for more than 1 set

    67.4K BW
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    #10
    Icemansoldier
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    RE: Hitting Targets!! 2008/05/29 00:06:13 (permalink)
    ORIGINAL: Skelator

    Alright Guys,

    Just looking for some quick advice. Some of you may or may not know that I've been training now for a few months (since end of Feb 08). The past few weeks I've been going gym only 2x a week due to the fact I've just become a dad & finishing work late so don't really get much of a chance to see the lil' fella before his mum puts him to bed. Anyway back to the matter. Is it a realistic target I've set myself to at least hit a few reps of 100Kg on the Bench before the end of the year!!

    When I first started I was repping 65Kg on bench comfortably
    At the moment I'm doing 77.5Kg 5x5 (just)
    80Kg I can probably do 1 set of 5 (just) & then its a struggle to bang out 1 rep.

    Is the increase of weight I'm lifting Reasonable for the amount of time I've been training & is my target realistic??


    Holy shi* how you manage to bench 65kg when you started lol ive been benching for a while and i only bench 60kg lol im jealous lol
    post edited by Icemansoldier - 2008/05/29 13:31:40
    #11
    Skelator
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    RE: Hitting Targets!! 2008/05/29 10:16:13 (permalink)
    Hello Big Snapper!!

    I'm liking that pyramiding!! I did give it a go & it felt good!! Can't wait to break that 100kg barrier.....140kg u must be Hench!! There's 1 guy at my gym that presses 140kg & he's a big c*nt!! Not sure I'd use the C word to him though!!! lol! Oh sh*t you aint that dude are you?? lol!
    #12
    big_sapper
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    RE: Hitting Targets!! 2008/05/29 22:02:14 (permalink)
    Skelator,

    "Hench" Nope just stupid hahahaha......

    I think what worked for me was before i was starting really light and working up through ever 5/10kgs until my max. Now i start alot closer to my max at the minute i start at 110kg for 10 and then work up from there where as before i would start on 70kg which just mean by the time i got to the big weights i was completely f*cked.

    Breaking that 100kg barrier is an awesome feeling it doesnt really mean anything its just that magical number when you start out

    Good luck with your training mate keep at it and youll easily get your 100kgs in no time.


    PB's
    Bench Press 152kg's
    Squat 230kgs
    Dead Lift 240kgs
    #13
    NHewitt
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    RE: Hitting Targets!! 2008/05/30 00:52:50 (permalink)
    All targets can be reached its just a matter of time and commitment, You can look how you want to if your commited
    #14
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