Hey, I am 25 years old guy and I have been lifting for about 3 years (sadly with frequent breaks due to corona virus and then gastritis). Due to gastritis my progress isn’t as fast as I want, however my bodyweight went from 60kg to 77.5 kg. I am 181 tall. My goal is to
bench 100 this year (I think currently I could bench 80). Now I am building strength base (3rd month), my workout today looked like this
Squat (with belt)
3*110kg
5 sets of one 110kg
Bench-speed
8 sets of 3*55kg
Superset
Romanian deadlift
3 sets of 11*80kg
Pushup
12
10
After gastritis being fine for month today i threw up again I will cut back down a bit on calories and hopefully will be ready for training tomorrow and in Friday.
Lowering calories is never a good idea if you want to increase your bench. You gotta try and figure that gastritis out dude. Maybe certain foods are causing it, or maybe your overall diet is not great. Find high calorie foods that sit on your digestive system nicely and eat a lot of it.
Are you on a program? I don’t think at your level you should be worrying about speed benching at all. Bench twice a week pushing hard and progress in reps, adding weight when you can. Or better yet jump on a program and progress everything as you should, the 100kg will come. Stay consistent and focus on nutrition.
Yes, I am on program, however focus there is to gain strength on basic three lifts (squat, bench, deadlift), done it twice and probably will really just repeat it as long numbers are going up.
I am lucky that stomach is much more under control that it used to be, however doctor said i need to be on a diet (not so strict anymore, thanks god) for all my life and yeah it is can be triggered by certain foods (long list LOL) as well as with just eating too much of food. I will try to eat same amount of calories (big surplas) as last month, however it doesn’t make sense if it will be refused.
To get from 80 kg Bp to 100,I would just focus heavily on triceps work, rows for upper back,lots of dips …all done in hypertrophy range of 8-12 reps.Also try to get some bodyweight gains,about 10-15 pounds.Good luck with your training!
Thank you. Firstly I will finish program I am on (two more weeks), just because I have already started it and would not like to leave it half finished. After that I will focus more on bench press alone so suggestions are welcome (I am thinking about Smolov jr, however unsure).
Tuesday-rest day-irritated my stomach so 3175kcal
Wednesday-rest day, recovering from irritated stomach so 2266 kcal
Thursday-swimming-3400kcal
Today: 3400kcal, good workout but impacted from irritated stomach, especially in the end. Also last workout in program that i did for three rounds, so now i will rest for few days than try program specially designed for bench press. Looking for recommendations, preferable length is 4 weeks (maybe up to 6 weeks), then test my one rep max.
Bench press
2*80 kg, 3rd rep real failure
5 sets of 77,5kg * 1
Deadlift-speed
8 sets of 100kg * 1
Supersets (here I started to feel more tired than usual)
A-squat
10 * 80kg
10 * 80kg
10 * 80kg
Saturday-rest, 3428kcal
Sunday rest and weighing: 79,9kg, 3240kcal
I have decided that I will do Smolov Jr with few exercises for other body parts in first 2 weeks
Today, planning to eat 3200kcal
Bench press
6 sets of 57,5 kg * 6 #was typo, 57,5kg is correct weight
Rest between sets 3-4 minutes
Low row matrix machine (1 min rest between sets)
27,3kg * 8
34,3kg * 8
39kg * 8
Lat pull down-narrow grip (1 min rest between sets)
39kg * 8
45kg * 8
45kg * 8
Yesterday: Active rest day. Threw up in the morning (I think lack of sleep was the reason along with gainer on empty stomach , together with stress and excitement from last few days), however was better in the afternoon so went for something between walk and hike. I did not count calories, however I think number in the end was not small at all.
Today: In the morning-walk (sprained my left, so far uninjured ankle, but thankfully very mild so swelling is already gone)
Afternoon:
Bench press
10 sets of 3X70kg
Rest between sets 3-4minutes
Matrix bicep machine (unilateral)
6X27kg
15X27kg
6X36kg
Rest between sets about 90 seconds
I will cut back down a bit on calories and hopefully will be ready for training tomorrow and in Friday.
, together with stress and excitement from last few days), however was better in the afternoon so went for something between walk and hike. I did not count calories, however I think number in the end was not small at all.