So I'm a male 5'8", 162lbs and 17 percent bodyfat and can only bench 135 for 6. I've been lifting for a year using only machines and I've put on decent size but I just started benching two weeks ago and only hit 155 for 3. Why am I so weak? What should I do to improve? Thanks. It's embarrassing lol. I even failed on the 7th rep at 135 and had to do the roll of shame. I work out at like 5am when nobody is at the gym because it's just to freaking embarrassing.
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Thread: Can only press 135 at 160lbs?
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07-14-2014, 04:14 AM #1
Can only press 135 at 160lbs?
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07-14-2014, 04:28 AM #2
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07-14-2014, 04:39 AM #3
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07-14-2014, 04:50 AM #4
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07-14-2014, 04:59 AM #5
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07-14-2014, 05:31 AM #6
don't stress, all in good time.
I started in feb this year only being able to do 60kg for 5 reps (weak as ****), now I'm doing 100kg for 5 reps, you'll get there just stay consistant.
this is what I started doing when I got back into it.
DAY 1:
CHEST
Bench Press
Incline Bench Press
Chest Dips
TRICEPS
Tricep Cable Press Down
Narrow grip bench press
SHOULDERS
Military Press
lateral raise
Reverse fly on pec dec
ABDOMINALS
Twisting Crunch
Reverse Crunch
DAY 2:
LEGS
Squats
Lunges
Leg extension
Leg Curls
CALVES
Standing Calf Raise
DAY 3:
BACK
Wide Grip Chin Up
Close Grip Chin Up
Bent Over Row
T-Bar Row
Deadlift
TRAPEZIUS
Heavy dumbbell shrugs
BICEPS
Barbell Curl
Incline hammer Curl
FOREARMS
Wrist Curls
Reverse Wrist Curls
ABDOMINALS
Twisting Crunch
Reverse Crunch“The only thing standing between you & your goal is the bullsh*t story you keep telling yourself as to why you cant achieve it”
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07-14-2014, 06:55 AM #7
If you only started benching 2 weeks ago, that probably explains why you can't bench very much....
You could go to the gym for 10 years but if you only ever do cardio and non-strength focused lifting, you'll still only be benching low numbers.
Start benching from now on, get a proper routine and start tracking your progress from today. 135 will be your starting point.
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07-14-2014, 11:50 AM #8
I've heard some good stuff about it (I was actually thinking of trying it too).
I assume your current routine is a bodybuilding split where you train certain muscle groups every day. That type of routine isn't all that conducive to strength and size when starting out.
So yeah, what I mean to say is it's a good idea to switch over to his program.
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07-14-2014, 11:55 AM #9
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07-14-2014, 12:02 PM #10
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07-14-2014, 12:04 PM #11
- Join Date: May 2009
- Location: Chicago, Illinois, United States
- Age: 41
- Posts: 413
- Rep Power: 1078
Hey bud, yep you want to hit major muscles before the small ones. so if you're doing chest/tri , back/bicep splits get all your chest in before tricep and all your back work done before focusing on bicep.
if your triceps have already been hit, it will no doubt limit how much you can move on your chest exercises (presses, not really flyes)
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07-14-2014, 12:11 PM #12
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07-14-2014, 12:21 PM #13
This. See here: http://forum.bodybuilding.com/showth...hp?t=157107323
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07-14-2014, 12:23 PM #14
- Join Date: May 2009
- Location: Chicago, Illinois, United States
- Age: 41
- Posts: 413
- Rep Power: 1078
that's a shaking answer haha. on and off since high school, but my nutrition bad and drank like a fish in h.s. and college into a couple years after college. so although I've been a half-ass lifter since 18, I've had about 2-3 years of strict /dedicated lifting and calorie/macro counting. wish I would have known in h.s. what I know now!
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