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Post by NorwegianDJ on Mar 21, 2012 6:29:43 GMT -5
Im currently doing a program with the goal to increase my bench by about 45kg in 6 months. Currently I've gone from 55x5 to 65x5, gained 3kgs. This has so far been over 6 weeks, but i stalled it by 2 weeks due to a stomach flu that caused me to lose 3 kgs.
So tuesday:
Bench Press, Power Grip: 65x5x2 (Was supposed to be one set).
Bench Press, Wide Grip: 60x7x2 (Failed to complete 8 reps, even with a safety spot).
Bench Press, Narrow Grip: 55x6x1 (should be 2 sets, failed to complete 8 reps).
Myotatic crunch: 2x12
Im around 65.4kgs.
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Post by Contempt on Mar 21, 2012 21:33:33 GMT -5
you may already be doing this but make sure you work back and other musle groups, not just your pecs. If you just work your pecs your shoulders get pulled in the front and you look smaller and have worse posture. And hell, if your in the gym you may as well get some sexy arms, shoulders n shit too, right? not just pecs. PS narrowgrip is great... throw some tri extensions in there and you'll have some sore arms the next day  |
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Post by NorwegianDJ on Mar 21, 2012 23:31:54 GMT -5
Definitely. However, I'll do that after the program, as I don't want to interfere with it.
I haven't isolated my back in about 1 and a half years because of some muscle injury in my rhomboids. So annoying, will have to find a physio for it soon, already have a bit bad posture.
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Post by NorwegianDJ on Mar 22, 2012 23:37:10 GMT -5
Squat: 3x5x85
Deadlift: 3x5x85
Will take these on separate days when i pass around 95 on my squat.
Cat-Vomit: 1x12
Weight: 66.6kg - I weigh in the mornings.
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Post by NorwegianDJ on Mar 23, 2012 8:28:06 GMT -5
Fitness test in PE today. I wanna ramble about it a bit and how to do well.
Start first and end last.
Shuttles, 15m over 5 minutes: 50 shuttles.
Push-ups: 71 in 1 minute. Focus on speed. The slower you do it, the more tired you get.
Sit-ups: 50 in 1 minute. Again, focus on speed and going down fast. Going down smoothly will kill your numbers.
Pull-ups: 15. Focus on rhythm and speed. Do not ever go into full extension, which I sadly did at 12 due to back pain.
100m sprint: 12.72sec. Rest first and force it out of you.
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