I'm pretty new to the whole weightlifting thing, I think the first time I actually did a workout was last November. I used to be really sloppy with a workout plan and wasn't really paying attention to steadily increasing weight until this summer began. The plan I use currently is attached. This was made mostly by a friend of mine with a few edits based on some personal preferences.
So basically, each month the weight you used for your 3x8 on the FLAT BARBELL BENCH PRESS the previous month should be the weight you use for your 3x10 and etc. For me there's a 10lb difference for between my 3x10,8,5 and 3. I was just wondering if a 10lb increase each month is enough? Should I be pushing for more?
WARNING: Extremely weak lifts ahead.
I am on the 4th week of my 2nd month on this thing, and I began by doing around 105lbs for 3x3 before the summer and was able to do 125 for 3x3 this monday.
Any suggestions on the plan as a whole would be greatly appreciated.
PS. The cardio in the final weeks too much? I lost quit a bit of fat in the first 2 months (2 inches of my waist), but I'm thinking about lowering the cardio.
08-01-2008, 04:02 PM #1
How much should your bench increase in a month?
Last edited by babblingdairy; 08-01-2008 at 04:06 PM. Reason: Typo
08-01-2008, 04:04 PM #2
- Join Date: Jun 2008
- Location: Utah, United States
- Age: 24
- Posts: 4,320
- Rep Power: 459
08-01-2008, 04:05 PM #3
- Join Date: Jul 2007
- Location: Inverness, United Kingdom (Great Britain)
- Age: 24
- Posts: 3,260
- Rep Power: 0
08-01-2008, 04:05 PM #4
08-01-2008, 04:06 PM #5
08-01-2008, 04:08 PM #6
08-01-2008, 04:08 PM #7
08-01-2008, 04:09 PM #8
08-01-2008, 04:10 PM #9
08-01-2008, 04:12 PM #10
- Join Date: Jun 2008
- Location: Kentucky, United States
- Age: 26
- Posts: 8,538
- Rep Power: 1827
Ive raised mine about 10-20lbs a month for a constant rateThermoLife Representative
If you have any questions or concerns, do not hesitate to contact me
Follow my progress to getting my pro card:
Win a free ThermoLife stack, just join us on Facebook!
ΠI EΨIΛOY ΠI ~ ΜΟΛΩΝ ΛΑΒΕ
08-01-2008, 04:12 PM #11
08-01-2008, 04:17 PM #12
08-01-2008, 04:19 PM #13
08-01-2008, 04:21 PM #14
08-01-2008, 04:24 PM #15
08-01-2008, 04:25 PM #16
08-01-2008, 04:26 PM #17
08-01-2008, 04:37 PM #18
08-01-2008, 04:40 PM #19
well i have been benching 130x10 for the past 2months now... cutting atm.... when im back to bulking im going to increase it by 10lbs in august then 5lbs every month till december... by dec 155-160lbsx10reps what im looking to achieve.... for deadlifts its 10lbs a month for me... when i just started deads it was 20lbs a month
08-01-2008, 04:41 PM #20
08-01-2008, 04:41 PM #21
- Join Date: Jun 2007
- Location: United Kingdom (Great Britain)
- Posts: 3,409
- Rep Power: 14166
how many strings of spaghetti should there be in a bowl?
i'll neg anyone who says tree fiddy :/===Goal achieved. Now lean bulking for life===
Format: Start (Dec-11) ---- Goal achieved (Aug-12)
Squat: 50kg x 5 ---- 170kg x 1
Bench: 50kg x 5 ---- 100kg x 1
Deadlift: 85 kg x 5 ---- 200kg x 1
Total: 185 kg / 408 lbs --- 470 kg / 1036 lbs
*CEO 10k/day crew*
*99.9th percentile IQ crew*