I have an upcoming fitness test with the police force and I haven’t been very active since highschool so I was hoping some of you experienced guys could help me.
I know that this forum is usually borderline hostile to beginners and I have in fact read several of the stickies in the beginners forum but I am not sure if they are quite what I am looking for.
I am 25, 6’3 and have a BW of 225. I haven’t had much exercise since 2002 when I played football and rugby, except I have started BJJ awhile back and am a blue belt now so my endurance for grappling is much better than it was. I work at a investment firm, the most work I do is lifting my briefcase. My shoulders have always been big and disproportionately strong but my chest is pathetic.
For my police exam I they want me to be able to do:
and have a 1 rep max bench of 150% of my body weight! ( I can pass with 100% though)
I am fairly thin with a bit of a soft stomach but I can do the running requirements, however I can currently do about 25 pushups with strict form without stopping, I can’t do a single pull up, and I can bench 135 in sets of 6.
I just went to the gym for the first time yesterday and I am weaker than when I weighed 175 in Gr. 12. I couldn’t do any pullups so I just hung on the bar grunting about 50% of the way up. I concentrated intensely but could not get all the way up.
I need to be strong not big, I am just doing more pushups and believe I can make that goal but how do you start with pullups?
Also I have always had a terrible bench and hope to drop to about 205 pounds but how can I really maximize my strength? I have just under a year to do this.
I know this is more of a hypertrophy forum but I need some strength advice,