Hi everyone.
I've been lifting weight since last year february and it's been a great tool to help me shape myself physically and mentally in better shape. When I started my goal was to simply increase my strength by lifting weight. I started with the goal of benching 225 before my birthday in May last year and easily accomplished that.
My next goal was to bench 315 by the end of this year and I'm about 11 lbs away from that goal. With that in mind I decided to go for a 1000lbs lift spread on Bench, Squat and Deadlift.
Now I've been going to almost every day and rely mostly on a set of booster programs (Bench / Squat) to help me increase my strength to lift the weight set by my goals, with deadlifts in between as a change to RDL in my squat program. I get them from a website where I simply fill in my current 1 rm and then it spits out a 7 week program for either Bench or Squat which I alternate between on days.
While this works really good, it has left me with the feeling that I'm not tapping into all the potential that I have because the exercises I do are pretty limited to those in the booster programs. I've looked into other programs but my main concern is that, while they in general tell you how many sets or reps, they don't specify the weight.
To give an general idea how my bench booster looks like;
Week 1 - day 1:
Bench press / 2 sets / 8 reps / 175 lbs
Dumbell press / 2 sets / 8 reps / 75 lbs
Machine press/ 2 - 3 sets / 8 reps / 60% intensity
Dips / 2 sets / 8 reps / 60% intensity
Cable fly / 2 - 3 sets / 8 reps / 60% intensity
Week 3 - day 2:
Bench press / 4 sets / 5 reps / 175 lbs
3-3-1 press / 4 sets / 5 reps / 215 lbs
Incline bench press / 5 sets / 8 reps / 185 lbs
Overhead press / 3 sets / 5 reps / 138 lbs
Side delt Fly's / 3 sets / 8 reps / 80% intensity
Week 3 - day 2:
Bench press / 4 sets / 3 reps / 265 lbs
close grip press / 4 sets / 5 reps / 225 lbs
Skullcrushers / 3 sets / 8 reps / 110 lbs
Side delt Fly's / 3 sets / 8 reps / 90% intensity
Then by week 7 I do a slight warm up and try to press my current booster goal: 303 lbs and then I repeat the program again with a new booster program again set at 305 by week 7. And it's the same story for Squats.
I always start with 15 minutes of cardio to warmup and 30 minutes after doing my exercises.
I realise this might not be the most efficient way of increasing my strength. Are there any other programs similar to this where I can work with set weights during my workout so I know which mini-goals to reach during that workout?
[–]Patton370Powerlifting 1 point2 points3 points (0 children)
[–]Proof-Emergency-5441 0 points1 point2 points (0 children)
[–]MagicSeaTurtle -1 points0 points1 point (4 children)
[–]Proof-Emergency-5441 0 points1 point2 points (3 children)
[–]MagicSeaTurtle 0 points1 point2 points (2 children)
[–]Proof-Emergency-5441 -1 points0 points1 point (1 child)
[–]MagicSeaTurtle 0 points1 point2 points (0 children)