IC Stop Making Excuses and Let's Get Healthy Thread

[BIGG WILL]

Havent been doing any deadlifts since hurting my back 8 months ago. Started back doing a session a week and hit 375 pretty easy on week 3. Lower back still be a little iffy some days, but I cant wait to dead 4+ plates again.

Question for yall more advanced lifters.

I repped 225 on the Bench 9 times yesterday. That puts my 1 rep max at 292. You guys think think I can hit 315 by the end of next month, or will my progress be a lot slower than Im hoping for?

I’m not advanced but that’s almost exactly where I was at at my peak, how much do you weigh? I think it’s doable if you up your calorie intake and rest properly, and you deadlift a lot more than I was when I was putting that up so you got more power than me but if I was trying to accomplish that and say you benched today that leaves about 5 more bench days before January 30th (if you rest every week in between), if you repped out 225 today next week the 26th I would go light and do about 5 sets of 5 working my way up to 195 and finish with a set of 20 (or at least 185), on the 2nd I’d go heavier on the incline and do dumbbell work on the bench, 9th I would go for 305, 16th rep out 225 which you should be at around 12-14 compared to 9 now, 23rd if you were able to get 195 20 Times move up to 200, if it was 185 and it felt easy move up to 195 but get that rep of 20 in, then go for 315 on the 30th

I'm at 225 now, down from 240ish 6-7 weeks ago. I don't do typical straights sets.

Like my last workout went something like this.

Bench Press x 5(5 reps at the lower weights, 3 reps at 225)

Single Arm Row X 5 (each arm)

Body weight Squats X 5

Crunches X 10

I basically did that until I didn't feel like doing in any more. At that point in my circuit I had did 225 x 3, 3 times between the rows and everything else, so as a finisher I just wanted to see how many reps I could get at 225.

Then I combined Bench Presses with some Push Ups, before doing another circuit working chest and back.

 

[Qiv_Owan]

I do mostly handstand pushups and high intensity strength workouts but I play with the weights every so often

I use the squat machine for my bench presses

Can got 325 with ease 10 times

385-415 is where I max out