I Shot A Kid wrote:My opinion only but honestly for now I would scrap everything like incline, decline, fly etc and just focus on using a barbell to do a flat bench press.
Between 3-5 sets of 5 reps. You're about 80kg now so aim to be comfortably completing full sets for that amount before you think about mixing it up with variations.
Agreed. No need to over egg the pudding when a newbie. Focus on getting basics done well. Add in pull ups after all weights sessions instead of press ups (too easy to be of benefit).
Hime wrote:Walking in a Winter Winckleland wrote:Spot on the graph when it became socially acceptable to eat mince pies.
It's impressive that you're able to get yourself back on track so quickly, most people fail after a little blip.
How have people gotten on this year? Any targets met or surpassed?
Next week is the end of my current programme and I'm going for some PR's
Deadlift - my target was 180Kg but I got 14 reps (overall) at 175kg yesterday so think I might be able to do sightly better
OHP - 55Kg was target but did that yesterday and felt strong, going to go for 60.
Squat - 140Kg was my target but hit that last week so going to go for 145, hopefully hit 150.
Bench - target of 100Kg, hit 95 last week but my form is getting a little sloppy, will give it a try with a strong spotter and safety bars just in case.
Impressive weight loss Winckle! How tall are you?
Hime, that's a mad impressive deadlift for 175kg and reps (3x5 and 1x4?)!
Are the other lifts 1RM?
I didn't have specific fitness goals related to weights this year, I did my first ever Tough Mudder which was about 16km overall and that went great, my cardio is much better than it was a year ago when I first made an effort to improve it. Still sweat profusely (unlike Prince Andrew) doing it!
Lifts haven't increased but haven't sought to and admittedly been very busy with work this year so have been less consistent this year with going gym overall.
Arms are more muscular despite stalling though!
Bench press best this year was 105kg 5x5.
OHP 62.5kg 5x5
Pull Ups in a row (16).
Most pull ups in one gym session: 100
Longest non stop run (treadmill) 10km taking about 58 minutes 9 seconds
Don't deadlift or squat since getting sciatica years ago as it makes the pain flair up.