robbo8

Ive just done my Push day from my new routine and managed the following:

(Dumbell weight = each hand)

D/B Flat Bench
warmup 1x10 15kg,
1x10 25kg,
1x8 28kg,
1x8 30kg,
1x6 35kg

D/B Incline Bench
1x10 22.5kg
1x8 25kg
1x8 28kg
1x6 30kg

D/B Seated Press
1x10 17.5kg
1x8 20kg
1x8 22.5kg
1x6 25kg

Dips
3x10 bodyweight (no dip belt available)

CGBP
1x10 35KG
1x10 40kg
1x10 40kg

Last coupe of reps on all excersies were a push but i managed to complete. Our Dumbells go from 30k to 35kg to 40kg and the barbell stops at 40kg. We dont have a bar and rack but do have a smith machine!!

My question is how shud i progress from this next week? Any advice would be greatful! Thanks

Lost Soul

Im assuming this is training for size

lose the last exercise and swap dips and shoulders round in position, then load the same reps with the next weight up....... or you could now move the reps up one, so what you did 8 reps for is now the weight you do 10 reps with and those you did 6 with become 8.
But lose the last exercise and put the intensity in the first 4.
Now look to weighted dips too, db in feet or buy a belt and take it to the gym

pop an o and an l in there for us

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robbo8

Yes this is for building size.

So with the limitations of gym dumbells what your saying is i could do eg. 12 10 10 8 from what i was doing 10 8 8 6?

Is this a form of progression for size?

Yeh sorry for the txt chat...i actually can't stand people who don't spell!! Shame on me!

Lost Soul

Its not the best one but yes it is

or you can do staggered
so you do 4 weeks at the same weight/same reps as now

then jump straight up to the next weight for 4 weeks and so on and so on

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robbo8

I would ideally love to progress increasing the weight from week to week depending on if i complete the sets/reps comfortably. Would it be bad to jump on the Smith Machine for flat bench so i can increase weight more there?

Lost Soul

what weights have you got for that? (increments)

Going back to what I said, here is something RE charles stanley

2) Stepped Method: Load are sharply increased, then held at that level for a period of time, before being sharply increased again. An example would be using the same weight, say 185 pounds for five sets of five reps, for a period of four weeks, and then increasing to 225 pounds for four weeks for the same sets and reps, and so on. This method, when used by advanced athletes, can result in fast, but temporary strength increases. Not effective for beginning or intermediate lifters of less than 4 years of continuous lifting experience.

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robbo8

The Smith Machine has increases of
2.5kg x6
5kg x6
10kg x6
20kg x6

So alot of weight there for me!

I read that alot of people dont like the Smith why is that?
and would u advice me to use it?
I must admit i do feel more comfortable with free weights!

Lost Soul

well start with smith, heavier weights lower reps
then db press, lower weights more reps
then A N OTHER exercise to finish

use the plan above for progression

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