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Getbig Main Boards => Gossip & Opinions => Topic started by: droog on December 08, 2006, 12:14:12 AM
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Returning to training after a 5 year break I was shocked to find my bench had dwindled to the point where I couldn't press 8 reps at 135. Now after 6 months I've increased to 5 clean reps at 225 and would like to be at 315 for reps at 12 months. What rate of progress have others achieved and what is the feeling about this type of goal-setting as a motivational aid to increasing workout intensity?
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With a bit of tren and deca you could do it quite easily. But I'm not sure if you want to go down that route.
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I pretty much did just that, at about the same pace after a long time of not working out. It's possible if you're fairly experienced.
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Droog, can you tell me how you trained (i.e. exercises, frequency, and amount of weight added to each training session) to progress to where you did? I'm at 155 for 10, 8, and 6 reps with that weight (yeah, yeah I'm a wimp)? Thanks.
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No doubt that can be done. 1 year is an incredibly long time and you can totally transform your body in that amount of time easy.
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Droog, can you tell me how you trained (i.e. exercises, frequency, and amount of weight added to each training session) to progress to where you did?
I Train 4 days per week, each body part once per week. For chest I typically do 16 sets across 4 exercises. On bench I do 4 x 5 to failure on the last set. When I can make 6 reps on my last set for two consecutive workouts I add 10lbs. However lately my progress has been slowing.
Regarding bench lifts, I saw a poll on another forum where ~ 60% of trainers have a 1 rep bp max less than 250 lbs and ~ 25% less than 200.
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with perfect form and injury free yes def. most ppl train incorrectly.
also i thought about this today and lets for example say you had a previous bench of 400lbs before your lay off. you can probaly get 80% back of you previous strength in a year or so after a while off.
5year break is a little optimistic tho never say never.
just my opinion
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Returning to training after a 5 year break I was shocked to find my bench had dwindled to the point where I couldn't press 8 reps at 135. Now after 6 months I've increased to 5 clean reps at 225 and would like to be at 315 for reps at 12 months. What rate of progress have others achieved and what is the feeling about this type of goal-setting as a motivational aid to increasing workout intensity?
Baby droogs....
It all depends on how tight your form is...
What you consider "clean reps" would probably not pass my criteria.
Watch a powerlifting meet and look at those lifts and see how tight, clean they are.
Those are reps.
Due to muscle memory, you will gain alot of your strength back rapidly, assuming your diet is sufficient.
315lbs is possible, but not probably in 12 months, especially if we're talking clean reps after a five year layoff.
....unless you're prepared to turn to the DarkSide of the force.
A fresh batch of Tren has worked wonders for kids in your predicament.
Do your research before you cross-over. ;)
DIV
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what powerlifting meets have you been watching?
that's far from clean reps they're doing.
maybe on paper, but come on.
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ill tell ya what the reps at the wpf worlds were textbook. giving nothing away.
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Baby droogs....
It all depends on how tight your form is...
What you consider "clean reps" would probably not pass my criteria.
Watch a powerlifting meet and look at those lifts and see how tight, clean they are.
Those are reps.
Due to muscle memory, you will gain alot of your strength back rapidly, assuming your diet is sufficient.
315lbs is possible, but not probably in 12 months, especially if we're talking clean reps after a five year layoff.
....unless you're prepared to turn to the DarkSide of the force.
A fresh batch of Tren has worked wonders for kids in your predicament.
Do your research before you cross-over. ;)
DIV
I agree.
With "DIV"
You must have.
A good diet.
And use.
Clean reps.
Use drugs.
If you must.
But stay clean if you can.
Happy lifting.
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Did you bench 315 x 12 before your 5 year layoff? If you did, you'll easily do it in a year. If you didn't, little tougher to say...