corbuk

Hello,

Im would like your veiws on how to IMPROVE dumbell press.
I would realy like to improve in strengh in this area, SO PLEASE help me !! .... I'm begging here.

My Db stats
I can 5x5 26kg Db each hand
1x4 28kg Db each hand

Also last Friday I did 65kg bench press -with spoter
But couldn't even hit 60kg on Monday ... Usauly do !
Just a bad day ?

HELP me with the DB press please !!!!!!

__________________

Use code MP65097
For
5% discount on myprotein.co.uk




------------ personal stats -----------
Age - 15
Hieght - 6ft 1
sex - male

--------------Stats ----------------
Db Bench- 60kg ( I want 100kg)
Deadlift- 110kg ( aiming for 140kg)
squat - 80kg ( 2 months till 100kg)
back row - 97.5kg ( just keep increasing 2.5% every week)
legs press - 220kg
-------------best 1.5 mile run-----------
10.20.0

Mrdaveyk

abit desperate? hehehe

sorry no-one can help you didnt say please

just up the weight lol

if you want to improve then maybe you are lifting comfortably, try upping it bk 2.5kg or something, always works for me to break into the new weight

as for the bench, do you often lift 65kg? if not then maybe could just be abit more time between lifting, i mean i bench press once a week, but heavy, giving me a week of good recovery while i work out elsewhere

or could just be a bad day, its like 90% mental, oorrr you got cocky and no real determination.... could be a few things lol, dont let one incident like this freak you out

__________________

corbuk

Anyone else ? ..

__________________

Use code MP65097
For
5% discount on myprotein.co.uk




------------ personal stats -----------
Age - 15
Hieght - 6ft 1
sex - male

--------------Stats ----------------
Db Bench- 60kg ( I want 100kg)
Deadlift- 110kg ( aiming for 140kg)
squat - 80kg ( 2 months till 100kg)
back row - 97.5kg ( just keep increasing 2.5% every week)
legs press - 220kg
-------------best 1.5 mile run-----------
10.20.0

Mrdaveyk

cheers

__________________

Big_Dan

alternate barbell and dumbell each week !!

__________________
I aim to be the definition of perfect ;)

diaita

nothing like a nice thankyou,a m8 :rolleye11

nathanlowe

Taken from TH&S compound workout thread.

Linear Progression

Aim to put at least 1kg onto each lift each week - you may need to invest in your own small plates (2x 0.5kg) for this - most gyms will only have 1.25kg as their smallest plates.

So assuming you could lift 100kgs on your Deadlift, a example 8 weeks would look like this:

Week 1: 5x5 @ 100kgs
Week 2: 5x5 @ 101kgs
Week 3: 5x5 @ 102.5kgs
Week 4: 5x5 @ 103.5kgs
Week 5(1): 5x5 @ 105kgs
Week 6(2): 5x5 @ 106kgs
Week 7(3): 5x5 @ 107.5kgs
Week 8(4): 5x5 @ 108.5kgs

N.B. At some point your linear progression will stop. At this point you may need to back down and 'take a run up' as per cyclic progression. By this stage however you should have gained enough knowledge to understand how your body is working and adjust appropriately.

Cyclic Progression

Working in 4 week cycles build up to hitting a PB in week 4, and then drop the weight back in week 1 of the next cycle by 10% - adding "5%" or 5kgs onto the bar each week.

So assuming you could lift 100kgs on your Deadlift, a example 8 weeks would look like this:

Week 1: 5x5 @ 90kgs
Week 2: 5x5 @ 95kgs
Week 3: 5x5 @ 100kgs
Week 4: 5x5 @ 105kgs (PB)
Week 5(1): 5x5 @ 95kgs
Week 6(2): 5x5 @ 100kgs
Week 7(3): 5x5 @ 105kgs
Week 8(4): 5x5 @ 110kgs

__________________
[quote=kelly.km;492954]NEMESIS do you realise your dog has its c0ck out? quote]

Please take a look at my training journal. It has pictures
To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

adzk469

Do you usually work at 65kg or was this an increase? If so 5kg is a lot from 60kg.
Is this your personal best on the lift?
The miss could be down to a number of factors such as diet, sleep, stress etc. Post your diet up for other members to have a look at.
Also you will have to accept that you cannot push pbs in the gym every week, there will be a sticking point! The post above is a good example of how to progress! Post your routine up too.

corbuk

ok thank you

__________________

Use code MP65097
For
5% discount on myprotein.co.uk




------------ personal stats -----------
Age - 15
Hieght - 6ft 1
sex - male

--------------Stats ----------------
Db Bench- 60kg ( I want 100kg)
Deadlift- 110kg ( aiming for 140kg)
squat - 80kg ( 2 months till 100kg)
back row - 97.5kg ( just keep increasing 2.5% every week)
legs press - 220kg
-------------best 1.5 mile run-----------
10.20.0

Ruse89

try incline and decline too helps me.

wogihao

I dont know dude 5x5 for a 15 year old thats kinda pushing the evelope. you sure you have the experence to benifit from that sort of a routine?

wouldnt a standard 3x10 routine serve you beter, you wouldnt be pushing your body so hard with heavy weights your body cant handle.

D8on

When i was your age mate i was in the same boat. I just kept upping the weight. I did 5 sets for dumbell bench and worked well for me. 17 now and am doing 50s. Just keep workin at it mate.

notorious1990

"Also last Friday I did 65kg bench press -with spoter
But couldn't even hit 60kg on Monday"

so does this mean you did bench press on friday.. and again monday? so 2 days apart?

probably down to lack of recovery.

Ben

invisiblekid

Very possible!

Can the OP post his whole routine?

__________________
Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

notorious1990

INVISIBLEKID: very possible but CORBUK seems disappointed by not being able to do 65KG again on monday.. so that is most probably down to recovery time

Ben