What are your training goals for 2013?
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[quote name='mariner4life' timestamp='1360303254' post='342441']New goal. i want to look like SBW. Forget the wife's lady-boner, i would get one every time i took off my shirt if i looked like that.[/quote]<br />
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Notice he's the face of channel nine's NRL preseason?<br />
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S B W<br />
<br />
O M G<br />
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All I have to say is <br />
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F F S -
[quote name='NTA' timestamp='1360314635' post='342487']<br />
Notice he's the face of channel nine's NRL preseason?<br />
<br />
S B W<br />
<br />
O M G<br />
<br />
All I have to say is<br />
<br />
F F S<br />
[/quote]<br />
no, i try to avoid Ch9. jesus, they're taking a gamble there, it's not like he's widely liked amongst the league crowd -
Want to hit the 1000 pound club for dead/squat/bench. Current pbs add up to about 440kg so not too far off. Also want to enter a BJJ tournament. Was aiming for march but injured at the moment so don't know if I can get the training miles in . Next comp in July.
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[quote name='V-Diddy' timestamp='1360449474' post='342962']<br />
Want to hit the 1000 pound club for dead/squat/bench. Current pbs add up to about 440kg so not too far off. Also want to enter a BJJ tournament. Was aiming for march but injured at the moment so don't know if I can get the training miles in . Next comp in July.<br />
[/quote]<br />
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You're only 14kg off the 1000lb mark bro! Nice one. That's a great level of strength to attain. -
Cheers RB.<br />
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You would imagine adding 5kg to each lift is reasonably attainable (105 bench, 150 squat, 185 dead as at septemberish last year) but we all know how hard it is to reach PB levels so going beyond even by a little will be a fair amount of work.<br />
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Havent trained alot lately as i hurt my shoulder a couple of months ago and its still not right. Have a specialist appointment in a couple of weeks and may require surgery. Suspected SLAP lesion if anyone wants to know. Haven't been able to do anything that involves bending arms unfortunately ie no bench, o/h press, pullups, curls etc. Makes it hard to get motivated to do anything when im so limited but i have been getting back into squats and deads slowly.<br />
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Question, from some of the numbers i see here it looks like im well behind on bench press compared to people who have comparible squat/deadlift. Makes me wonder if im doing somethig wrong? To be honest i probably havent increased my benchpress max for over a year, sort of hovers between 102 and 107. What 1RMs are people pushing compared to bodyweight? Im around 85kg so ive always been reasonably happy with anything over 100 but im starting to think i need more work here. Generally doing classic 5x5, 3 x 5 or 5/3/1 type workouts, any tips on changing things up to raise my bench? -
[quote name='V-Diddy' timestamp='1360465059' post='343003']<br />
Cheers RB.<br />
<br />
You would imagine adding 5kg to each lift is reasonably attainable (105 bench, 150 squat, 185 dead as at septemberish last year) but we all know how hard it is to reach PB levels so going beyond even by a little will be a fair amount of work.<br />
<br />
Havent trained alot lately as i hurt my shoulder a couple of months ago and its still not right. Have a specialist appointment in a couple of weeks and may require surgery. Suspected SLAP lesion if anyone wants to know. Haven't been able to do anything that involves bending arms unfortunately ie no bench, o/h press, pullups, curls etc. Makes it hard to get motivated to do anything when im so limited but i have been getting back into squats and deads slowly.<br />
<br />
Question, from some of the numbers i see here it looks like im well behind on bench press compared to people who have comparible squat/deadlift. Makes me wonder if im doing somethig wrong? To be honest i probably havent increased my benchpress max for over a year, sort of hovers between 102 and 107. What 1RMs are people pushing compared to bodyweight? Im around 85kg so ive always been reasonably happy with anything over 100 but im starting to think i need more work here. Generally doing classic 5x5, 3 x 5 or 5/3/1 type workouts, any tips on changing things up to raise my bench?<br />
[/quote]<br />
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I don't bench as much as I used to to but <br />
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I found benching twice a week in that 5/5, 6/4/3/2 rep range worked for me. I would do heavy bench on Monday and then either close grip or DB flat on Friday 5/5 or 4/6. Wednesday was a cleans and overhead pressing day. Improving your squat and Deadlift will also do wonders for your bench.<br />
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There are quite a few little technical things you can do to instantly lift heavier on bench. Such as feet placement, tension in lower back, use of lats (pull ups good for first part of press). An old guy once got me to grab the bar really aggressively and drive it off the pins explosively for your first rep. Don't let the spotter do it, just have them there for support. As you are bringing the bar down to your chest, focus on grip strength, imagine you are bending the bar in half.<br />
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The powerlifting style of lifting is much different to the way I train now. -
[quote name='V-Diddy' timestamp='1360465059' post='343003']<br />
Cheers RB.<br />
<br />
You would imagine adding 5kg to each lift is reasonably attainable (105 bench, 150 squat, 185 dead as at septemberish last year) but we all know how hard it is to reach PB levels so going beyond even by a little will be a fair amount of work.<br />
<br />
Havent trained alot lately as i hurt my shoulder a couple of months ago and its still not right. Have a specialist appointment in a couple of weeks and may require surgery. Suspected SLAP lesion if anyone wants to know. Haven't been able to do anything that involves bending arms unfortunately ie no bench, o/h press, pullups, curls etc. Makes it hard to get motivated to do anything when im so limited but i have been getting back into squats and deads slowly.<br />
<br />
Question, from some of the numbers i see here it looks like im well behind on bench press compared to people who have comparible squat/deadlift. Makes me wonder if im doing somethig wrong? To be honest i probably havent increased my benchpress max for over a year, sort of hovers between 102 and 107. What 1RMs are people pushing compared to bodyweight? Im around 85kg so ive always been reasonably happy with anything over 100 but im starting to think i need more work here. Generally doing classic 5x5, 3 x 5 or 5/3/1 type workouts, any tips on changing things up to raise my bench?<br />
[/quote]<br />
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My numbers are kinda outta whack @105kg I'm currently at 125kg bench, 200kg squat and 175kg DL. But I've been avoiding DL's as I keep twinging upper glute. My bench 1RM has been pretty static for a while, have crept up to 125 and on a good day I might manage 130kg. Previously I've managed higher reps on bench (at uni I was hitting mulitple sets of 100kg10+ reps). Not anymore! Even back then I think 140kg was my best lift. I've never been a bench monster.<br />
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I'm doing a lot more work on my back which my trainer has said will dramatically improve my bench. You can do heaps with tweaking technique too - but you're doing well for your body weight atm. It's weird how you can just improve heaps on some exercises whereas others stay pretty similar no matter how much work you do.<br />
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My advice would be more back (seated and bent over rows) and tricep work (esp close grip bench, heavy as you can manage), reviewing your technique and picking a particular training approach (55 etc) for a 6 week period. Smash that out and see how things go. Good luck with recovery too! -
For 2013, I will be 46 years old.<br />
Maintain a healthy lifestyle (whatever that means)<br />
Weight sub 95kg (current 97kg)<br />
Bench 100kg (current 65kg 5 rep max, haven't tested 1rm)<br />
Squat 160kg (current 110kg 5rm)<br />
DL 160kg (same as Squat)