For an advanced #BenchPress exercise, try a pyramid. Each set you drop the amount of reps while increasing the amount of weight determined by a certain percentage of your max playing weight.
Example created by @rbacarella20
HOW ARE YOU TRACKING WITH YOUR GOALS?! Is it time to reset? Rethink? Re-create a new training & nutrition regime? 💛💥✨ So here’s a little update of my training & nutrition🍉🍇🍓 🔸 I have upped my calories to approx 1800 cal/per/day, with a high protein, high carb, low fat ratio of macros. 🔸 training consists of 5-6x weights session per/week & 3-4x cardio sessions per/week. 🔸 my current focus is to maintain body fat percentage as well as building a greater amount of lean muscle mass. 🔸I also aim to maintain a high level of aerobic fitness
This morning I tried my best to work on technique and adding more power to my bench press.
I failed to go any further than 1 rep of 27.5kg (which you can see here 😅). Can’t tell if I’m fighting a cold or too tired, but I have been feeling weaker this week.
Next week the plan is to attempt my weight training in the evening because maybe I’m weaker in the morning 🤷♀️
AYOOO biar makin kompak, bikin kaos ini pakai nama gym kamu. Mulai 50 ribuan sudah dapat kaos dan sablon kustom loh YUK SEBELUM PROMO NYA HABIS Kami adain GIVEAWAL BULANAN nih
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I did a thing todayyyy😬
Hit my 3rd attempt from my last meet for a paused double! Building momentum as well get closer to the Anaheim Fit Expo!! Thanks to my micro mini coach @joe_manno_802 I've reached numbers I wouldn't have thought possible this year!! 🙌
A whole week of PRs! Squat 110kg / bench 70kg / deadlift 142.5kg... I can't take all the credit though; 'Weirdest Coach Of The Year' award goes to that drama queen behind me 🏆🙄😄 .
Please note that the deadline for inappropriate and uneducated advice from white men has passed and submissions will no longer be accepted.
5/3/1 Week 1, Cycle 2 ✅
Holy volume, dead 💀 ——
Top Set AMRAP
Deadlift 245x14, shining star - imo I can grind out deadlift reps better than any other lift -
Squat 225x9, reps 2-9 shown, clip was too long.
Sob story, I wasn’t super confident about hitting all my reps, but somehow I managed to do it even if my soul left my body 😱
Bench 125x14, slowly gaining confidence in my bench 💪🏻
OHP 85x11, only lift that I didn’t hit my reps - goal was 12 so not too far off. I’m certain I would have had it if I hadn’t just done bench right before. Oh well. 🤷♂️
Depending when my little man comes and if/when I can make it back to the gym, I’m going to retest maxes after this cycle. Gonna push for PRs on everything! 🙏🏻
The gyms and post codes may change. But these commercial bars all start bending the same.
Beltless 280kg deadlift for my final warm up.
Rocking the @bodydynamix_timmy shirt today. It's my favorite "large" shirt because it fits like medium 😂
Как вам такой жим ? 😃
Нам очень нравится 💪
One Arm Bench
• • • • •
Специально для конкурса WPUF. 55кг*5 стыдно было выкладывать, так что пришлось выдумывать новое упражнение - жим штанги одной рукой))) жалось, на самом деле, сложнее, чем 150 на этой же тренировке. @wpuf_odessa #WPUFBenchPress#benchpress#MOTIVATION
It has been a long while since I posted!
Just having some fun doing #heavy#lifting today!
245# #Deadlift , 145# #benchpress x4, and 165# #backsquat x2.
I'd like to point out the #deadlift video. I've had problems with hurting my back during pulls before and for me to #PR another 10 pounds was scary. You can even see I stopped my first pull because I psyched myself out. But then I threw those negative thoughts out the window and went for it!
Just a reminder that if your are struggling with bad thoughts, emotions, or hard decisions; just #breathe and #focus .
The reality of getting your workout in with your toddler joining in/being your shadow 🙄🤣 It's not all 'involve your baby pretty videos'...it's literally bribing them with food, chucking ABC kids on the TV and stopping 20 million times to watch them jump over a pebble lol 😂 Then try and not feel guilty for putting your needs first for a couple of hours so you can have your much needed 'me time' aka #workout
Today's extra work:
Seated Row 3 x 12
Single leg #glutebridges 3 x 10
Plank arm March 3 x 10
3 count paused #benchpress 4 X 6 aka nemesis
3 sec tempo #highbacksquat
100kg x 5 reps x 3 sets (set 3 shown). This felt great. There are so many little things that @australianstrengthcoach taught me when I was at his strength system seminar that has taken all of my lifts to another level and made them feel a million times more comfortable. My bench press has always been a frustration lift for me but even though this is only 100kg, with implementing what he’s drilled into my head, the last set felt the best out of all 3 sets 🤷🏻♂️. Watch my story for all my power fancy stuff so my hands don’t get too slow when I go back to boxing training tonight....#PTA#PlatinumTrainingAcademy#training#trainhard#striveforgreatness#benchpress#strengthtraining#power @alexkassis_pta @katmessinis_pta @stathism9 @spartan2732
Deload shenanigans continues did some benching managed to work up to a easy 235 did 2x2 on that peep at that #belly tho lol After went ahead to do some pauses at 365 3x3 after finished up with a bunch of accessories.Definitely gonna miss this cool gym and full of cool people such as @way_protein and @cprice1213 Looking forward lift with you guys when I get back!🤙🏼🏋🏻♂️
Improvise, adapt, overcome - found a literal jungle gym at the top of a woodland trail after finding out the local gym was closed - no idea of weight, but also hit some Romanian deads after aswell as some overhead press @axelmorgan__ @nicola_b_personal_trainer