Weightlifting/ Workout

[Superjay]

I'm back at the gym as of tomorrow morning...cortisone shot to the knee wednesday...I feel like a god right now...if that isn't a sign I'm not sure I'lll ever feel like hitting it again

[optical]

I'm back at the gym as of tomorrow morning...cortisone shot to the knee wednesday...I feel like a god right now...if that isn't a sign I'm not sure I'lll ever feel like hitting it again

I'm back at the gym as of tomorrow morning...cortisone shot to the knee wednesday...I feel like a god right now...if that isn't a sign I'm not sure I'lll ever feel like hitting it again

let her buck

[Dwn4BassAlan]

I finally got up to my target 250 bench. I had been doing it wrong I guess, I had just been pushing the most weight I could for like 2 or 3 reps max, but wasnt really going anywhere. I started to do burnouts and started at:

125x6

130x5

135x4

140x3

145x2

(Pull off the extras) back to 125x(as many as possible)

and everyweek I would start with the one I did 5 times as the first one I do 6 times, and so on and so on.

Then do pushups and chest flys until total muscle failure

Over the past month and a half I went from 150 max to 250 max with no supplements or protein of any kind. It slowed down now, so ill probably start taking them again and reach for 280. Anyone got a preferred protein powder or is just some whey protein good?

[OrionStang]

I finally got up to my target 250 bench. I had been doing it wrong I guess, I had just been pushing the most weight I could for like 2 or 3 reps max, but wasnt really going anywhere. I started to do burnouts and started at:

125x6

130x5

135x4

140x3

145x2

(Pull off the extras) back to 125x(as many as possible)

and everyweek I would start with the one I did 5 times as the first one I do 6 times, and so on and so on.

Then do pushups and chest flys until total muscle failure

Over the past month and a half I went from 150 max to 250 max with no supplements or protein of any kind. It slowed down now, so ill probably start taking them again and reach for 280. Anyone got a preferred protein powder or is just some whey protein good?

Those burnouts are after heavy bench press? Good idea. I got another version for you if you can give me your heavy working sets info: sets, reps, weight.

[Dwn4BassAlan]

I finally got up to my target 250 bench. I had been doing it wrong I guess, I had just been pushing the most weight I could for like 2 or 3 reps max, but wasnt really going anywhere. I started to do burnouts and started at:

125x6

130x5

135x4

140x3

145x2

(Pull off the extras) back to 125x(as many as possible)

and everyweek I would start with the one I did 5 times as the first one I do 6 times, and so on and so on.

Then do pushups and chest flys until total muscle failure

Over the past month and a half I went from 150 max to 250 max with no supplements or protein of any kind. It slowed down now, so ill probably start taking them again and reach for 280. Anyone got a preferred protein powder or is just some whey protein good?

Those burnouts are after heavy bench press? Good idea. I got another version for you if you can give me your heavy working sets info: sets, reps, weight.

I usually throw on 2 45's to each side and press it as much as I can, usually about 3 sets or 225x3-4 reps, then i hit the burnout at whatever weightset that seems achieveable.

Ive started around 150-160 recently so that I can complete the full set.

[OrionStang]

Okay, instead of doing the multiple sets of burnouts after your heavy sets, drop down to the weight you started at(150-160). Do as many as you possibly can, use a spotter if you have to, but don't let him help to much. The goal is twenty-one reps at this weight. If your spotter is starting to help to much, rack it, wait 10 seconds, then continue. When you can do 21 by yourself, change to a different finisher. You can always come back to this later.

On your heavy sets, don't go higher in weight than you can get 5 reps with. So it would probably be 215-220 for you depending on your day. At this stage, 2-4 reps isn't going to be as helpful as reps. Also big jumps from warmup to work sets, here's my jumps on heavy day in January when I was peaked.

Bench: 1x15@135

1x12@185

1x10@225

1x6-8@315

1x4-5@365

1x2-3@405

1x21@225

[Dwn4BassAlan]

Okay, instead of doing the multiple sets of burnouts after your heavy sets, drop down to the weight you started at(150-160). Do as many as you possibly can, use a spotter if you have to, but don't let him help to much. The goal is twenty-one reps at this weight. If your spotter is starting to help to much, rack it, wait 10 seconds, then continue. When you can do 21 by yourself, change to a different finisher. You can always come back to this later.

On your heavy sets, don't go higher in weight than you can get 5 reps with. So it would probably be 215-220 for you depending on your day. At this stage, 2-4 reps isn't going to be as helpful as reps. Also big jumps from warmup to work sets, here's my jumps on heavy day in January when I was peaked.

Bench: 1x15@135

1x12@185

1x10@225

1x6-8@315

1x4-5@365

1x2-3@405

1x21@225

Alright thanks man, i'll see what I can hit 21 with tomorrow. Haha just imagining that makes me wonder...21 is alot of reps, and the feeling of tired just like drops on me at a certain rep even if it didnt seem that bad haha. It'll probably be like 135-145 so that I can actually hit it with a nice struggle at the end, especially if it's after my heavy set

[optical]

damn 8 pages down this thread, Anyways i was wondering if my numbers seem pretty right in sync

Weight-135-140

Height- 5'7.5"

Bench-175x1

Squat-225x8

deadlift-315x4

[doodcody]

good stats.

[optical]

good stats.

thank you, but do my stats line up about where they should be or is one better or worse than it should be in relation with the other ones.