Benching Twice My Body Weight
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Benching Twice My Body Weight - 6/4/2007 6:42:01 PM
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Wispy
Posts: 5
Joined: 6/4/2007
Status: offline
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My goal for this journal is to track my workouts and gains as I strive for the goal of benching double my body weight. I am seventeen years old and am 5'8". I currently weigh about 140 pounds. Time and time again I have become very close to reaching my goal, but I get thrown off of my routine from sickness or other priorities. Up to now, my biggest ORM has been 265 pounds but is probably now only 255 pounds because I didn't have time to lift in a strict routine for two weeks.
I am finding it very difficult to reach my goal. Missing one workout throws my whole routine off balance because my body is at such a fragile point. Packing so much muscle on my small frame is pushing my body to its limit, so that whenever my routine is not very strict I lose a ton of gains.
Today I was too tired to workout and have a few final projects due so tomorrow will be my first lift session of the week and the first day I document. The basis of my routine right now is doing exercises 4 sets, by 3 reps at high weight. This should force my muscles to adapt to high weights and low reps. I hope to reach my goal by August. I would appreciate any workout ideas or criticisms, along with any ideas as to any contests or competitions I could enter in.
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RE: Benching Twice My Body Weight - 6/5/2007 6:03:39 AM
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Obsession007
Posts: 6
Joined: 5/31/2007
Status: offline
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Just don't forgot that when you start lifting to start with smaller weights before working your way up. It trains your body to be ready to be pushing some serious weight.
Always remember the preworkout.
(in reply to Wispy)
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RE: Benching Twice My Body Weight - 6/5/2007 5:44:20 PM
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Wispy
Posts: 5
Joined: 6/4/2007
Status: offline
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First day of routine and documented lifting. Very disappointing, unfortunately. Worked on Chest/Shoulders today. Last summer I was able to go up to 225 successfully following my 4x3 pattern on the bench press. I have surpassed that a few times, but have atrophied behind that at this moment.
Barbell Bench:4x3 is my goal
205x3
210x3
215x2
220x1
Pec Deck: 4x3 is my goal
Did my 4x3 easily, so I will not record the weight until I find where I should be at.
Shoulder Press: 4x3 is my goal
Did my 4x3 easily, so I will not record the weight until I find where I should be at.
My strength workout is based on 4 sets by 3 reps each. I start at one weight and increase it by the minimal level for each consecutive set. Once I am successfully able to do my 4x3 and get the 3 reps on my fourth set, I increase the starting weight by the minimal level. This has worked very well for me, so I do not plan on changing it unless I hit a plateau which is unlikely since I did not hit one back at 270, just simply had other priorities.
To the previous post: I always do a light jog and stretching to prepare for my lifts and then work up to the heavier ones. Not mentioned in my log for the bench press is 135x5 and 185x3 because those were my adjustment weights up to my real sets.
(in reply to Obsession007)
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RE: Benching Twice My Body Weight - 6/7/2007 7:41:56 PM
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Wispy
Posts: 5
Joined: 6/4/2007
Status: offline
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Didn't have the chance to lift today because I was working all day. Yesterday I lifted and tried a new routine after a lot of thought. Here is my new routine philosophy:
Since I am focusing on my bench press, my routine should be based off it. So Day 1: Chest/Shoulders. Day 2 I usually did triceps and biceps but here is my new thinking. I want to hit legs as soon after chest as I can so that the hormones released from the leg workout will most benefit the day before's chest workout. Along with the legs I should do triceps because they are also vital to bench and should receive the leg hormonal release workout benefit. The day after legs I can then do biceps, back and abs. Those can all be sore and not impact my bench.
With that said my routine should look like this:
Day 1: Chest/Shoulders
Day 2: Triceps/Legs
Day 3: Abs/back/bicep
Day 4: Chest/shoulders
Day 5: Triceps/Legs
Day 6&7: Rest, too busy to lift all weekends.
Now back to yesterdays workout, was pressed for time:
Leg Press: 3x3
540x3
590x3
630x3
Calf Raises: 3x5
135 for all sets and reps.
Tricep Pulldowns:4x3
My fourth rep was at the machines max and I failed at 2 reps. Did the full 3 reps on all other sets.
One Hand Overhead Pulldown: 4x5
15x5
20x5
25x4
30x2
(in reply to Wispy)
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RE: Benching Twice My Body Weight - 6/10/2007 8:58:47 PM
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Wispy
Posts: 5
Joined: 6/4/2007
Status: offline
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Benched on friday: 4x3
205x3
210x3
215x3
220x2
Felt much stronger on these sets than last time. Continued with a universal machine and did some military press and decline bench.
(in reply to Wispy)
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