Hey guys. I’m new here on the forums though I have been frequenting the site for about a year. I have a question about my lifting. I’d like to think I know a bit about lifting, but I’m not really that strong. Anyway, I’ve been lifting throughout high school, and now that I’ve graduated, I’ve hit the weights again after a couple of weeks off. I’ve been doing the same routine for about 2 years, and I think that’s my problem.
A common upper day goes:
Dumbbell Press: 8-8-8
Military Press: 10-10-10
Tricep Pushdowns: 10-10-10
I’m planning on competing in college track and field as a decathlete, But I really want to get my bench up to about 350 to help my shot-put. My best ever was 275. My question is, how should I (if I need to) implement board bench, etc. into my workout. And if so, what other lifts should I do and what kind of 1rm percentages should I be using while doing these exercises. YOu seem to find plenty of info online about advanced things but nothing on basics like how much weight should I use.