Gav, I'd appreciate your advice on how to win my bet.

Each new years eve a group of us get together and drink excessively and make stupid bets about what we are going to achieve by the next year. This year I blurted out "I'll be able to bench press my bodyweight" - since defined as 1x4 reps@ my bodyweight anytime before new year.

I weigh 75kg and can currently do 3x12 @ 55kg, how would you suggest I progress it over the next 10 weeks? I have a bar and bench at home plus access to a gym.

Tim,

Firstly is the bar included in any of the numbers above ?  Chances are it's either 7 or 8.5kg if a standard 5/6 ft iron one.  May mean you are actually doing 62KG instead of 55.

If you can do 3*12 @ 55, I imagine you'll have no problem with 4 * 75.

Drop the reps and increase the weight, say to  4*8 @ 60, then  5*5 @ 62.5/65. This will move you to a strength program which is ultimatly what you are looking for.

Build it up in 2.5/5 kg increments if possible, if that's too much, even a slight increment is going to increase over time. The link on the previous page to stronglifts covers a lot of bench technique / stalling points.

If you are failing at a certain weight constantly though, if could be down to the secondary muscles that are failing before your chest i.e. shoulders / triceps. You can address those if necessary or change your grip on the bar, to work those muscles less, look up close grip/wide grip bench press.

Really don't think you'll have any issues though.

Have been known to BHB. Then again, I've also been known to throw size-able amounts of quality malts down my Gregory as well.  Quite often on the same night.  I'm mass of contradictions me ...

Basically; if You are going to do something, do it properly i.e. to excess .

It spares you from the banality of mediocrity.

Cheers Gav, I'll give it a go (when my pecs stop hurting from all these friken press ups)

right then Gav - it ended up being 2 months off the weights in total

I got back into it on Sunday, did much heavier weights at 5*5 and now every muscle in my body aches like a fcuker. 

I guess I should have got back into it gently??

So... the question is, do I need to wait for the aching to stop entirely before doing them again or should I " burn through the paiiiiiin, GGGGrrr"  ???

ta

 Dan - Day 1    14st 6lbs

I'd give it a couple of days between workouts especially if you are doing compound moves, growth/repair is only done during rest.  Get a lot of meat/fish/eggs down you as well, as most folk don't consume enough protein. Sleep is also important, as you are putting your body under more stress, especially at this time of year with lergys everywhere.

Resulting sessions should be 'easier' in post workout ache terms.

Righty, cheers.

I'll get munching the eggs and get  back on to it tonight. .. ta

Gav - got any tips for lopsideyness?

Both mt right arm and my right leg are quite a bit bigger than my left

As such I think I put undue strain on other muscles when training as I try to compensate for my left side being rubbish...

Both mt right arm and my right leg are quite a bit bigger than my left

Could say something crude but will resist ..... with difficulty.

Maybe concentrate on just the left hand side with specific dumbell stuff ?

Owls -  I only use free weights as it is..

Gav - yeah I was waiting for the onlslaught of childish (yet justified) remarks!

I have been mostly using a barbell so I guess I could swap to dumbells to force my left side into not being such a lazy f00ker.,.

Also.. at what point are protein shakes worth it?  I have a colleague or three who are always slurping the stuff..

Also.. at what point are protein shakes worth it?  I have a colleague or three who are always slurping the stuff..

Overdone and not required by most folk I would say. Depends on the protein content of your diet, and what you desired gains are i.e. size/strength/endurance. Most people's breakfast though doesn't contain much protein sources however.

There are various forumula's thrown around from 1-2g per lb of BW for protein intake, but lots of contradictions.