The title is the goal. I’m 37 with history of using gyms mostly for cardio and a bit of machines for last 20 years. I’m 5 foot 10 and weigh a bit under 17 stone (235 pounds) I bought a Gorilla sports bench press set with barbell, ez curl bar, dumbbells and some vinyl weights 2 years ago and have been intermittently playing with bench press only since then. The last couple of months I’ve got more serious about this as well as adding some other exercises and am trying to follow a progressive overload programme targeting 5 sets of 5 and upping by 2.5kg/5pounds each time as 1.25kg are my smallest plates.
Current programme is
Day 1 Deadlift - sumo stance 102.5kg (225 pounds) 5x5
Day 2 Bent over row 52.5 (115 pounds) 5x5, bicep curls 20kg (44 pounds) 5x5
Day 3 Bench 82.5KG/181 pounds 5x5 (87.5kg/192pounds tested 1rm) Shoulder press 55kg/120 pounds 5x5
The deadlift I just did today and feel like I can keep upping this by 2.5kg a time for quite a while although grip is becoming an issue. I also have a problem that I’m running out of plates and can only fit another 2.5kg on my bar as it was a pretty budget set I bought.
The bent over row also feels like it has a fair bit more in it and very confident of getting the 52.5kg Tomorrow. I haven’t been progressively upping the curls just put them in as an accessory. Would like to do pull ups but don’t have a bar currently and wouldn’t be able to perform even one anyway.
On bench I’m less confident as feel a lot closer to my current max. Upped it from 60kg max to 87.5kg max in last 2 years. Did 5 sets of 5 at 80kg last session but it was really tough so will see if I can make it. With shoulder press I don’t have a squat rack so have to power clean it up before starting each shoulder press set. feel I have a bit more in me on this one so feel v confident at getting the 55kg, did 5 sets of 5 at 52.5kg last time.
I tend to do these 3 sessions 3 days in a row and then take either one or two days off depending how I fee then start again. I’m taking whey protein shakes before each session now and trying to maintain weight but turn some of my fat to muscle. Not counting calories but have been maintaining weight over last couple of months, I eat a lot of meat so with that and the shake I expect I’m getting sufficient protein.
Would appreciate advice on what I’m doing, should I add any extra exercises and or supplements? Would love to do squats but don’t have a rack. I’m doing sumos to try and get some legwork in as well as frankly being a bit scared of normal deadlifts effect on back.