GRcade

Sorry if this is a noob question, when you guys mention the weights you are lifting (90kg bench for instance) do you include the weight of the bar in your numbers or just the disc weights you add on?

Yeah, includes the bar.

Done chest today, this is what I manage to hit (these are all done on the bench press racks with the Olympic bar)

Flat bench - 87.5kg 1 x 5 reps | 85kg 4 x 5
Incline bench - 77.5kg 1 x 5 | 75kg 4 x 5
Decline bench - same as incline
Finish with 4 lots of push ups to failure

Quite happy with this at the moment, need to focus on pushing through and hitting 90kg on flat but that 2.5kg jump feels huge at the moment.




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ITSMILNER wrote:Done chest today, this is what I manage to hit (these are all done on the bench press racks with the Olympic bar)

Flat bench - 87.5kg 1 x 5 reps | 85kg 4 x 5
Incline bench - 77.5kg 1 x 5 | 75kg 4 x 5
Decline bench - same as incline
Finish with 4 lots of push ups to failure

Quite happy with this at the moment, need to focus on pushing through and hitting 90kg on flat but that 2.5kg jump feels huge at the moment.




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If I were you I'd lower the weight for everything other than flat bench, it's a bit much to expect to hit the same muscle group with 4 heavy sets per exercise.

If you want to improve your flat bench treat that as your main lift use your accessory lifts to complement it or just do a straight up strength programme.

ITSMILNER wrote:Done chest today, this is what I manage to hit (these are all done on the bench press racks with the Olympic bar)

Flat bench - 87.5kg 1 x 5 reps | 85kg 4 x 5
Incline bench - 77.5kg 1 x 5 | 75kg 4 x 5
Decline bench - same as incline
Finish with 4 lots of push ups to failure

Quite happy with this at the moment, need to focus on pushing through and hitting 90kg on flat but that 2.5kg jump feels huge at the moment.




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Nice numbers, you got a full program on the go?

My lower back keeps tweaking out is very annoying, having to skip squats/deads for the week.

Rocsteady wrote:

ITSMILNER wrote:Done chest today, this is what I manage to hit (these are all done on the bench press racks with the Olympic bar)

Flat bench - 87.5kg 1 x 5 reps | 85kg 4 x 5
Incline bench - 77.5kg 1 x 5 | 75kg 4 x 5
Decline bench - same as incline
Finish with 4 lots of push ups to failure

Quite happy with this at the moment, need to focus on pushing through and hitting 90kg on flat but that 2.5kg jump feels huge at the moment.




Sent from my iPhone using Tapatalk

Nice numbers, you got a full program on the go?[quote]

I am isolating so will do Chest one day and Back another.... trying to keep increasing as much as i can. Few guys in the gym are helping round out my plan as well.

If you can smash through that 90kg barrier, you're a stronger man than I!

Godspeed.

Oblomov Boblomov wrote:If you can smash through that 90kg barrier, you're a stronger man than I!

Godspeed.

I’m hoping to push through it but damn that extra 2.5kg seems so god damn heavy right now

Back wise, my current set up is

Deadlifts - 110kg 5x5 reps (I know I can get higher on this but I’m increasing gradually every week)
Dumbbell shrugs - 35kg 5x5
Dumbell rows - 35kg 5x5
Pull-ups - 5 sets to failure

What exercises do you guys do for biceps/triceps? I try to throw a few in at the end of a chest or back workout, mostly dips/ close grip press or chin ups/bicep curls

You're at basically 90kg bench with no plan? How long have you been lifting for?

Rocsteady wrote:You're at basically 90kg bench with no plan? How long have you been lifting for?

Been lifting since last year but I was doing 4 sets of 8 reps and was hitting a ceiling at around 75kg in flat bench. Now I’ve switched to a 5x5 and have been able to increase that weight.

Nice, good on. Working my way back up, hit 80kg 3x8 earlier. Trying to be sensible with my back so taking it all slowly, got some meetings in London at the end of Feb by which time I'm wanting to be 3x10 on a 90kg bench.

3x10 at 90kg

How long you been lifting Roc?

I've been pretty consistent for about 10/11 years now. Realistically I should be strawberry floating miles ahead of where I am life gets in the way, I'm far from where I was in my prime but lifting no longer defines a huge chunk of my life which is much healthier.

Some of the guys in the gym I go to are proper dedicated, live for the gym which is crazy! I’m happy training in the morning before work and that’s that

Just got back from the gym and failed at the fourth set of 85kg bench for 5 reps.

I'm blaming my blocked ear it's strawberry floating me up!

I'm able to put in good distance on the treadmill at 15kmph again now though, which I'm happy with. Never used to put much stock in running years ago but I can't deny the benefits these days.

Easy enough 6x5 at 90kg bench press. Life got in the way in November and December gym sessions so unfortunately had to drop the weight as I've missed too many sessions.

My knees are killing me from running. I did 4km on Saturday and 5km on Sunday (both on a treadmill) and even now they don't feel fully recovered. Not even sure how to describe the feeling, hopefully will be fine for Saturday otherwise I'll have to switch to the cycling machine for low impact cardio.

Probably ought to get new running trainers too. Mine are from 2008!

Anyone had any experience in HIIT/Crossfit/F45??

HIIT is a cardio work out where essentially you alternate going quick then slow. It can be used in pretty much any discipline, running / cycling / swimming etc.

CrossFit is brand that runs it's own gyms that specialise in circuit training type routines, where you have half a dozen or so varying workouts, and you'll loop though them about 3-5 times in a group - to give you a full body workout. It can involve body weight exercises, weights and cardio. They tend to lean more towards things like kettle bells and heavy ropes, rather than Olympic lifts. They also have completions to help spread the brand. They get a bad rep because as an organisation they can be very culty, but the basics of their workouts aren't a bad idea.

I've never heard of F45.

I really need to get back into exercising. finding it a bit difficult as I am travelling more than 50% of each month, and tend to pack ultra light because of it.

Definitely has a big impact for me too. The more I travel the more difficult it is to stay in shape. Particularly if you've got long meetings and no, or a gooseberry fool, hotel gym.