dudes, i tried to bench 195 today, and i couldn't get the bar up off my chest. i needed help from a bigger dude to lift it off me! i was so f'ing ashamed of myself! i'm so f'ing weak! i could only bang out 1 rep of 175 or so. i'm 185lbs! it's so sad! i am so ready to juice and get stronger! i need something!
Try this basic three week layout:
Week 1Workout 1
Light (65% of your 1RM)
4-5sets*5reps
Workout 2
Close grip benchpress 3*5
Weighted dips 3*5
Week 2Workout1
Medium (approx 75-80%)
3-5sets*5reps
Workout 2
Close grip benchpress 3*5
Weighted dips 3*5
Week 3Workout 1
Heavy (go as heavy as possible, try set a new 5RM)
3-5sets*5reps
Workout 2
Close grip benchpress 3*5
Weighted dips 3*5
Then repeat.
Notes: Use the same weight for workout 1 in week 1 and 2, but progressively try to bring it up on the week 3.
Shoulder training could be done on the same day as the workout 1, but should be kept fairly light.
No additional triceps and chest training is to be done at all.