Two weeks ago I could just only bench 175 for 2 reps. I just started up on a variant of a 5x5 routine last chest day, and today, after a day off from the gym, my sets went like this:
Flat bench BB
135x10
155x5
165x5
175x5
185x2 (My all-time max!! **** yeah!)
Decline BB
135x10
145x5
155x5
165x5
175x5
Incline BB
135x5
145x5
155x5
165x3
165x3
I guess I got fatigued by the final 2 sets on incline, hence the drop in reps and being static on the weight. Then later on I proceeded to do 95 lbs CGBP at 10x3 and then weighted dips with a 25lb plate at 8x3 (until failure). Does it look like I'm on a good road to bench 225 any time soon?
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Results 1 to 6 of 6
Thread: Is this a good progession?
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08-15-2008, 03:59 PM #1Registered User
- Join Date: Aug 2008
- Age: 39
- Posts: 91
- Rep Power: 196
Is this a good progession?
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08-15-2008, 04:03 PM #2Registered User
- Join Date: Aug 2008
- Age: 39
- Posts: 91
- Rep Power: 196
BTW, I weigh 180 lbs.
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08-15-2008, 04:39 PM #3The BACKMAN
- Join Date: Aug 2005
- Location: District Of Columbia, United States
- Posts: 26,327
- Rep Power: 35173
Very possible.
Just don't overdo it. Try plenty of accessory movements.Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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08-15-2008, 04:44 PM #4Registered User
- Join Date: Aug 2007
- Age: 40
- Posts: 418
- Rep Power: 218
throw in some dumbbell work every now and then and some dips and you might just be on to something. also try different rep ranges at least after the first 2 exercises
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08-15-2008, 05:44 PM #5Registered User
- Join Date: Mar 2008
- Age: 39
- Posts: 276
- Rep Power: 205
5 lbs a week is good, unless you're a n00b.
How long have you been lifting?"Starting Weight" 3/21/08: 161 lbs
Weight as of 8/21/08: 173
Bench: 255 x 1
Squat: 205 x 5 x 5 :( Moving up though
Dead: 315 x 1 :)
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08-15-2008, 06:27 PM #6Registered User
- Join Date: Aug 2008
- Age: 39
- Posts: 91
- Rep Power: 196
Thanks for the responses...
I've been lifting pretty seriously for the past 2 years, and this is by far the fastest progression I've seen yet (I think it's due to the low rep count per set).
And I do other exercises as well, I was just illustrating my over all strength by posting numbers of the all-mighty bench and other strength exercises. There's tons of DB flies, cable flies, skull-crushers, DB presses, cable pull-downs, etc all incorporated throughout the workout, depending on the day.
To wlb06: do you mean increasing or decreasing rep ranges?
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