I am going to list my progression week by week on all exercises and I WILL PROGRESS.
I have just started a ruotine Chris designed for me so here it is..
Each training session I will post my poundages and reps.
Squats : 2 light warm ups followed by 1 x 20 rep (very hard breathing set)
Leg press: 1 x 10 to failure
Leg Extensions: 1 x 10 to failure
Leg Curls: 1 x 10 to failure
Standing Calve Raises: 2 x 20 to failure
Bench Press: 2 x light warm ups
1 x 4/6 to failure plus 2 forced reps.
1 x 10 to failure
Dips 2 x 10 to failure
French press 2 x 8 to failure
Thursday : PULL
Chins : 2 sets to failure.
T Bar Rows: 2 warm up sets
1 x 6 plus one forced rep
1 x 8/10 to failure
pulldowns to the chest with v shaped grip: 1 x 10 to failure
Standing straight bar curls: 2 warmups
1 x 6 plus two forced reps
1 x 10 to failure
Standing hammer curls: 1 x 8 to failure
bench press : 181 x 5 (1 rep up)
bench press : 154 x 10 (1 rep up)
Dips 13 reps (3 up), and 11 reps (2 up)
(might add a small weight on dips next time as I am shooting for 8-10)
French press : 82.5 lb's x 10 (up 7lb's and 2 reps)
French press : 82.5 lb's x 8 (up 7 lb's and 2 reps)
Thas me done..
Thursday 19th July
Chins: 10 reps (+ 1 rep), 8 reps (+ 2 reps)
T Bar Rows
102 lb's x 4 reps (+3 lb's for same reps)
80 lb's x 10 (+3 lb's for same reps)
V Grip Pull Down 132 lb's x 10 (+ 2 reps)
Straight Bar curls: 77 lb's x 7 (+ 12 lb, 4 reps down) If I shoot for 11 reps next week it will be a 12lb increase in 2 weeks
66 lb's x 9 (+ 2 reps)
Hammer Curls 27.5 k dumbells x 8 reps (+ 2 reps)
Not too good only very small increases today but next week they will be better
Sunday 22nd July
Before you read squats results I trained at a diff time of the day and was generally feeling like a pu$$y, tired etc... Bad squat results
Squats 220 x 8 (-5 reps )
I was noly supposed to do 1 set but I got so pissed off I did 220 gain x 10 reps...
Next week 220 will be pushed at LEAST 15 reps...
Leg Press (Cause Iw as pissed about squats I went a bit mad on here lol)
550 x 10 (+ 22 lb's for same reps)
Leg Extensions 125 lb's x 11 (+ 17 lb's for same reps)
Leg Curls: 126 lb's x 8 (same as last week)
Standing Calve raises : 115 x 18 (+ 17 lb's, -1 rep)
115 x 14 (+ 17 lb's, -1 rep)
All in all a good gay bar squats.. Squats will show a considerable improvement next week..
Tuesday 24th July
bench press : 187 x 4 (+ 6lb's -1 rep)
bench press : 160 x 9 (+ 6lb's -1 rep)
Dips 9 reps (+ 12lb's -4 reps), and 6 reps (+ 12lb's -5 reps),
French press : 88 lb's x 8 (+ 6 lb's -2 reps)
French press : 88 lb's x 5 (+ 6 lb's -3 reps)
Well no rep increase this week, but I upped the weight on everything and reps were only slight down.. Hopefully next week I will do more than what I did 2 weeks ago with these weight increases...
ok havenlt updated this properly..
Recently hada wisdom tooth uot and they had to cut the gum and stuff to get it out so I took a week of training and dieting
Anyway started back today...
From Monday I will start a 12 week cutting cycle so I will be documenting my diet and lifts..
Tuesday 7th Aug
bench press : 187 x 3 (-1 rep)
bench press : 160 x 9 (same)
Weighted Dips (+12 lb's) 11 reps (+ 2 reps)
9 reps (+ 3 reps)
French press : 88 lb's x 8 (same)
I dropped the weight on the 2nd set this time to 76 lb's as I wanted to work in the 10 rep range..
So 76 lb's x 12 (Next week I will prob just carry on working on 88 for the 2nd set and shoot for 8 reps with it..
Session felt really good... Only progressed on dipts and stayed mostly the same on the others.. Hopefully this is due to me eating like a panzy .. From Monday its the start of becoming lean and I hope I can still progress We'll see.. I will post my cutting diet soon...
Chins: 10 reps (same), 8 reps (same)
T Bar Rows
102 lb's x 10 reps (+6 reps)
88 lb's x 8 (+8 lb's, -3 reps)
V Grip Pull Down 149 lb's x 7 (+ 17 lb's -3 reps)
Straight Bar curls: 88 lb's x 3.5 reps (+1.5 forced) (+ 12 lb, -5 reps down)
77 lb's x 9 (+ 12 lb's -2 reps)
Hammer Curls 33 lb dumbells x 7 reps (each dumbell + 6 lb's and - 1 rep)
Some low reps there, but mainly cause I dded some good weight this week.. Next week gonna aim for all the same wieghts but MORE reps..
T-Bar will up the weight so I fail at 6 reps not 10...
Overall not too bad..
have you tried benching twice a week? Maybe twice one week, 3 times the next. I bench once a week (twice occasionally) but I dont think I would have ever got over 200 doing it once a week. At your strength level you need more practise of the skill, plus your muscles will recover quite fast. Simply my opinion.