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  1. #1

    Weights are heavy

    Hello all,

    I started using jefit simply for a good tracking mechanism. I used to work out in a gym and they had paper charts you could use to track your fitness. I liked the idea but having it on my phone is so much easier. Seeing my progress keeps me motivated. I started working out again last March after a leg injury stopped me from running. Truthfully I just got tired of telling people I used to be in shape. I used to run a 6 min. mile; I used to bench 200lbs. I want to be in shape now because that's what matters. The past is irrelevant. My current goal is 4 reps @225lb on the flat bench. I'm getting there slowly. I can do 1 rep @215 right now.

  2. #2
    More Experienced than a Senior mrwright's Avatar
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    Quote Originally Posted by phparray View Post
    Hello all,

    I started using jefit simply for a good tracking mechanism. I used to work out in a gym and they had paper charts you could use to track your fitness. I liked the idea but having it on my phone is so much easier. Seeing my progress keeps me motivated. I started working out again last March after a leg injury stopped me from running. Truthfully I just got tired of telling people I used to be in shape. I used to run a 6 min. mile; I used to bench 200lbs. I want to be in shape now because that's what matters. The past is irrelevant. My current goal is 4 reps @225lb on the flat bench. I'm getting there slowly. I can do 1 rep @215 right now.
    got a similar goal myself, i think you'd be better off starting lower on a weight you can just about manage 8 reps and use that until you can get up to 10 reps, then add more weight on, repeat until you reach your goal you'll just end up killing yourself going straight for the heavy weight if you want you can add a 4th set and see how many you can push out on the heavier weight

  3. #3
    I Am JEFIT Legend Deviation's Avatar
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    Off to a good start. JEFIT is a great app to help you see your progress.
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  4. #4
    Quote Originally Posted by mrwright View Post
    got a similar goal myself, i think you'd be better off starting lower on a weight you can just about manage 8 reps and use that until you can get up to 10 reps, then add more weight on, repeat until you reach your goal you'll just end up killing yourself going straight for the heavy weight if you want you can add a 4th set and see how many you can push out on the heavier weight
    Thanks for the advice. I've been reading a lot of techniques for upping your bench press. I've basically be sticking to the pyramid concept. In the last week I've been doing 185x6,195x3,205x2,215x1,185x5. Using this structure I've increased quite a bit. Yesterday I did it backwards 185x4,215x1,205x2,195x3,185x4,165x10. Someone posted that on another forum under the title "increase your bench press to 300lbs in 12 weeks". Of course to do that he said you have to be at 225x4 already. But I figure the theory would apply at lower weight as well.

    I'm interested in hearing anyone's training tricks to increasing their bench. I've been practicing different breathing techniques and I've not found them to be useful. I do think keeping your butt down, feet flat, back arched and shoulder blades together works wonders.

  5. #5
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by phparray View Post
    I've been practicing different breathing techniques and I've not found them to be useful. I do think keeping your butt down, feet flat, back arched and shoulder blades together works wonders.
    That's the correct way.

    A simple strategy is to aim for 8 reps of a given weight then work your way up. My bench routine is something like this:
    Day 1
    Warm-up:
    1/4 weight, 8 reps
    1/2 weight, 8 reps
    Full weight:
    2 sets, 8 reps, full weight

    Day 3 (Full weight - 10%)
    *same as day 1 less 10%*

    Day 5 (Full weight - 20%)
    *same as day 1 less 20%*

    I do other exercises the same days. Don't get lost in just your bench press weight. Make sure you're getting all the groups around it.
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