Merry Christmas Everyone,
Starting in the summer i had set myself a goal to bench my weight (then around 188) which i ended up passing... then my goal was to bench 200, which i ended up passing as well, so I sent my goal for the end of the year to bench 225 (2 plates a side). Right now I am benching 215/4 reps.
I was wondering if you could help me set up a routine for this last week in December to get me as close to my goal as possible... I dont have the week off of work, so I can dedicated myself to this.. I know it'll be tough, but I want to give it my best... Any suggestions?
Previously I was doing the 5x5 routine, so I am going to ship it slightly to focus on chest for this last week...
Perhaps something like this:
Dec 26: Flat BP: 5 x 5, Decline 5 x 5, Tri's (skull crushers), squats...
Dec 28: Flat BP: 5 x 5, Incline 5 x 5, Tri's (Overhead pully), deadlifts
Dec 30: Flat BP: 5 x 5, Declines........
Dec 31: Flat BP @ 225!
Inbetween it'll either be a rest day, or a core day... got my supps covered (EAA/BCAA's for recovery)... but any other advice would be greatly appreciated. Thanks!!!
Starting in the summer i had set myself a goal to bench my weight (then around 188) which i ended up passing... then my goal was to bench 200, which i ended up passing as well, so I sent my goal for the end of the year to bench 225 (2 plates a side). Right now I am benching 215/4 reps.
I was wondering if you could help me set up a routine for this last week in December to get me as close to my goal as possible... I dont have the week off of work, so I can dedicated myself to this.. I know it'll be tough, but I want to give it my best... Any suggestions?
Previously I was doing the 5x5 routine, so I am going to ship it slightly to focus on chest for this last week...
Perhaps something like this:
Dec 26: Flat BP: 5 x 5, Decline 5 x 5, Tri's (skull crushers), squats...
Dec 28: Flat BP: 5 x 5, Incline 5 x 5, Tri's (Overhead pully), deadlifts
Dec 30: Flat BP: 5 x 5, Declines........
Dec 31: Flat BP @ 225!
Inbetween it'll either be a rest day, or a core day... got my supps covered (EAA/BCAA's for recovery)... but any other advice would be greatly appreciated. Thanks!!!
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