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Old 11-30-2012, 03:28 PM   #122
M3Inline6
F82 ///M4 coming soon!
 
Join Date: Dec 1969
Location: In the cockpit of an M4!
Posts: 1,781
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Quote:
Originally Posted by Charlescrs6 View Post
Been lifting for about a year. I'm 6'2" 180lbs. 1RM is 205lbs.

Usually do..
135x8
155x6
165x5
175x5
180x3

Hurt my elbow though and have only been able to go to the gym twice a week for the past few weeks. No improvements.
If you're trying to build strength in your bench, cut out the 10 lb. increment sets. Do your 135 lbs., and jump straight to 175-80 lbs. You'll waste less energy and put up 180 lbs. for more reps. There is no point in piddlying around with the weight that doesn't differ much. You're not going to gain any ground if you're not pushing yourself.

Here's an example of my bench scheme from last week (..I increase my "heavy" set weight by 5 lbs. every week):
  • 135 lbs. (2 x 10 reps....warmup)
  • 225 lbs. (2 x 10...light/moderate work set)
  • 335 lbs. (2 x 5 reps....heavy)
  • 275 lbs. (2 x 10 reps....moderate)


My previous 1RM in '07 was 345 lbs. Today I can probably put up 360 lbs. for one rep. I'm shooting for a 405 1RM! I weigh 185 lbs.

Last edited by M3Inline6; 11-30-2012 at 03:36 PM.
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