gonzomedic
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Though I walk through the shadow of death,I will fear no evil for you are with me.
Posts: 160
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Post by gonzomedic on May 9, 2008 4:07:22 GMT -5
Should I be concerned,if my max on the bench press drops 30 lbs? I've been hovering around 330 for what seems like ages! I have increased strength in my shoulder's and back,legs and arms.Will there be a point when it all "comes together" and I'm able to blast 350?
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Post by Doug Parrish on May 9, 2008 7:46:25 GMT -5
I can't remember the last time I visited the training forum, so I have no idea how your routines look over the last several months. All I can do is share with you what I tried back in January. I took three weeks to train at the 60% range on everything, including accessory work. I look at it as active recovery. In the following four weeks, I tested myself once each week on the bench. On my "test" days I went 315 (previous paused PR), 320, 325, 325x0 (I'm guessing too many weeks in a row). On the squats it's a little different, I have a routine that takes me up to 95-97% each week for a single, and again, testing the waters, my heavy rep went 460, 465, 475. My deadlift routine is so strange it won't make sense to anyone but me and my training partner if I describe how that went, but let's just say the improvement was noticeable.... (insert smiley here)
I said all that to say this: what worked for me was take a preset period of light, active recovery then go back to it.
God Bless!
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Post by Christianiron.com on May 9, 2008 10:35:01 GMT -5
Concerned?
I would say yes, be concerned, but Doug is on the right track.
Overtraining or doing the same routine ad infitum causes plateaus... been there, done that.
I have recently started a 3 workout rotation in which the weight goes up for 3 workouts, but then the following cycle starts at the weight done on the 2nd week ( step back). I am not going 100percent all out until the 3rd workout. ( Bench only)
Seems to be helping so far. I am learning to listen to my body and not try to stick to some arbitrary program that doesn't gel with my needs. Like you mention about the deadlift. I could concur, my program is truly unique and would be thought strange by some, but it works for me. Take some lighter weight for a while as Doug suggests, then try something new.
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gonzomedic
Full Member
Though I walk through the shadow of death,I will fear no evil for you are with me.
Posts: 160
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Post by gonzomedic on May 10, 2008 3:31:32 GMT -5
Good ideas guy's! I am probably burnt out on my routine and need to back off for a few.Thanks guy's,GOD bless
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Post by pitbull on May 11, 2008 7:05:23 GMT -5
I am with Doug. Check to see if you are overtraining. Are you giving yourself enough time between workouts? Are your other workouts taking too much out of you? What is your diet like? Are you taking suppliments to help? Have you been getting plenty of sleep?
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gonzomedic
Full Member
Though I walk through the shadow of death,I will fear no evil for you are with me.
Posts: 160
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Post by gonzomedic on May 13, 2008 0:41:00 GMT -5
I may have been burning the candle at both ends. I do take multi vitamin's and other supplement's.I may add a protein supplement,I believe I get enough carb's.The past few day's I've been getting lot's of sleep,so that should help.
God bless
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Post by Doug Parrish on May 13, 2008 9:02:15 GMT -5
I may have been burning the candle at both ends. I do take multi vitamin's and other supplement's.I may add a protein supplement,I believe I get enough carb's.The past few day's I've been getting lot's of sleep,so that should help. God bless D) All of the above ;D ;D ;D Rest/sleep, plus adding in a little protein, can't hurt. I think I forgot to mention, but the bench routine I like the best is the Ohio State "Buckeye" bench routine. It's moved my bench forward where all other experiments have failed... but cycle it.... God Bless. |
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gonzomedic
Full Member
Though I walk through the shadow of death,I will fear no evil for you are with me.
Posts: 160
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Post by gonzomedic on May 13, 2008 23:20:46 GMT -5
Thanks Doug I'll give it a shot!
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Post by Tom Isbell on Jun 9, 2008 6:57:01 GMT -5
I recently added real heavy seated incline dumbells. I can go real heavy with them and it felt good. The problem was for the next two weeks i lost 30 lbs on my bench. It came back when I quit doing them.
I personally dont like the buckeye routine but I have seen positive results from others including doug. I am just kind of dumb and dont like to cycle routuines much.
You might consider cutting down your tricep work on the heavy bench days.
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gonzomedic
Full Member
Though I walk through the shadow of death,I will fear no evil for you are with me.
Posts: 160
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Post by gonzomedic on Jun 10, 2008 2:00:27 GMT -5
Thanks Tom I'll give that a try! I backed way off from the gym,took a few weeks and now I'm getting to the gym once a week.I've been busy with family and my duties with the American Legion and VFW.I think I will also go with incline bench press for some time as well.I think I'm in pretty good shape for an old fat man! God bless!
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gonzomedic
Full Member
Though I walk through the shadow of death,I will fear no evil for you are with me.
Posts: 160
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Post by gonzomedic on Jun 24, 2008 2:43:24 GMT -5
Well you guy's were right! I started doing chin-ups 30 count total,I go until I hit 30,takes abit of time.My strength in the bench is coming back,and in the over-head press.Thanks again!God bless
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gonzomedic
Full Member
Though I walk through the shadow of death,I will fear no evil for you are with me.
Posts: 160
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Post by gonzomedic on Jul 1, 2008 2:29:56 GMT -5
Yesterday:Squat;warm-up 135x8 185x6 225x3 275x3 315x3 345x2 355x1 Bench press;warm-up 135x8 185x6 225x6 255x6 Chins;31 total,3 grips,over,under,wide.Seated Military press,(machine)warm-up 110x8 160x8 210x6 230x8 bike to and from gym 4miles total.I currently hit the gym once a week,my number's are going back up!! I guess because of age I need more recovery time.Felt great!! GOD bless
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gonzomedic
Full Member
Though I walk through the shadow of death,I will fear no evil for you are with me.
Posts: 160
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Post by gonzomedic on Jan 15, 2009 3:45:49 GMT -5
Update on training;I've changed my routine to Bench press 2x5 (after warm up) work loads 250 yesterday I put 305 up,felt great! although this is still 30lbs off my pb,I'm still happy! military press 2x5 155 the most I've gotten here is 175,trying to get this much higher.squat 2x5 305 pb is 355 db pullover 2x15 75 bent over rows 2x5 185 (underhand grip) I'm finding to listen to my body has been a great help. Also keeping God in my life as my cornerstone! I may not be the best all of the time,I keep trying though! I have a lot of maturing to do still at 44! I need to keep humble and reminding myself of the fact that Jesus is my saviour.I'm not trying to sound "holy" just opening up a bit. God bless and thank you to a FANTASTIC WEB SITE!!!
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Post by Doug Parrish on Jan 16, 2009 7:55:44 GMT -5
Update on training;I've changed my routine to Bench press 2x5 (after warm up) work loads 250 yesterday I put 305 up,felt great! although this is still 30lbs off my pb,I'm still happy! military press 2x5 155 the most I've gotten here is 175,trying to get this much higher.squat 2x5 305 pb is 355 db pullover 2x15 75 bent over rows 2x5 185 (underhand grip) I'm finding to listen to my body has been a great help. Also keeping God in my life as my cornerstone! I may not be the best all of the time,I keep trying though! I have a lot of maturing to do still at 44! I need to keep humble and reminding myself of the fact that Jesus is my saviour.I'm not trying to sound "holy" just opening up a bit. God bless and thank you to a FANTASTIC WEB SITE!!! AWESOME!!! That's as good a testimony as it is a praise report or a workout update! That is good to hear! And a big "AMEN" on what a great website, it's mighty nice to have a place like this on the web! (powerlifting AND Christian!) God Bless! |
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gonzomedic
Full Member
Though I walk through the shadow of death,I will fear no evil for you are with me.
Posts: 160
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Post by gonzomedic on Feb 6, 2009 1:13:12 GMT -5
Thanks Doug! God bless!
Current workout consists of Day 1.Bench press 2x8 230 close grip bench 2x10 190 incline bench 2x8 190 Day 2.Squats 2x8 250 weighted crunches 4x10-15 130 weighted side bends 2x10 65 goodmornings 2x10 135 bench press 2x10 195 tricep pushdowns 2-3x8-10 130 weighted dips 2x10 90 db flyes 2x10 40 this set up seems to be working well so far.
God bless
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