Bench Press

[zx6rob]

every few months i'd warm up real good like then do 5 sets of 5,on the heaviest weight i could then do whatever other compound exercises then home.do this for 5 days in a row and you should get some good gains.dont worry about doms when doing this routine,if anyone tells you to..

good luck mate

[Mark Bolam]

Cheers Mr. Bell, thats the same as the rack we use at the moment!

 

Well impressed with the 104, thats about where I want to get, then pile on the fitness.

 

Cheers mate.

[Mark Bolam]

every few months i'd warm up real good like then do 5 sets of 5,on the heaviest weight i could then do whatever other compound exercises then home.do this for 5 days in a row and you should get some good gains.dont worry about doms when doing this routine,if anyone tells you to..

good luck mate

 

Sounds harsh! And what are 'doms'?

[White Noise]

Cheers Mr. Bell, thats the same as the rack we use at the moment!

 

Well impressed with the 104, thats about where I want to get, then pile on the fitness.

 

Cheers mate.

 

Please note I was a greedy pie muching chubby 14st 2lb then I,m now back down to doing 80kg for reps and its somtimes better I feel if 60kgs is used to failure . Trying more cardio now I,m down to 12st 4 lb . Take some fish oil for ya joints . Good luck . Once you get the 100kg then going on cardio if you drop ya carbs or calories you may well lose the 100kg

[Big J]

Be aware not to press too frequently or too heavy too frequently. Many people are inclined to focus on the bench and neglect some of the supporting lifts. You'll mainly feel it in your wrists and tendons in your rotator cuff if you are overdoing it. Wrists are a particular one for arb workers due to vibes from saws.

 

I'm back in the gym for the next few months whilst we get a fresh felling licence organised. Funnily enough, 3 months of no gym and just forestry and the only lift not to increase has been the bench!

[Big J]

DOMS - Delayed Onset Muscle Soreness

[Czlowiek Drzewo]

do the 5x5 program.

 

5 reps for 5 sets with 5 minutes rest between sets and 5 days of between training sessions. focus on doing slow reps.

[Czlowiek Drzewo]

oh yeah.. squat , squat, squat.

 

squats have a spiollover affect on to your other exercises. getting stronger at squats will make your bench press go up.

[zx6rob]

what big j said.

its not too harsh as long as your not over training prior and you warm up real nice like.

but the best thing to do is vary your routine every couple weeks and eat good stuff!

[Frankie Lawrence]

Drink some of them milkshake protein stuff my mate used to swear by it raw eggs and all that.

 

I havent got a clue if they make you stronger he was a vain man and used to look at himself geting bigger.

 

If not steroids?