Dragon-Ball-Z-inspired training regimen...
I recently hit 300 on the flat bench. A goal I've had for quite a while. I actually got close a year or so back, but I pushed my self too hard doing too heavy of a weight for reps and hurt something in my shoulder.
My method at that time was to do 5脳5s (5 reps and 5 sets) of the heaviest weight I can and going up steadily from there. I got all the way up to 265 before that incident occured.
It was pretty bad, i had to go light for a while and basically rehabilitate my shoulder while it healed. Lots of google-doctoring.
Once I was healed I sought to go about it again but in a more sustainable way, and I was watching the cell saga of Dragon Ball Z abridged on youtube (highly recommend) when Goku and Gohan's method of surpassing super saiyan in the hyperbolic time chamber gave me the idea.
Vegeta and Trunks tried to get over that wall with brute force; they just kept training themselves to exhaustion in the form and pushing their bodies to evolve further thereby. Goku, on the other hand, decided to focus on making super saiyan form his new base form; he and gohan became so comfortable with the super saiyan form that they could maintain it indefinitely with no stamina loss.
This primed them to surpass the form.
So, with that in mind, instead of trying to push my 5脳5 higher and higher, I chose 225 as my new "base weight". I went up in reps rather than up in weight.
I kept training with it until i could do 5 sets of 10 clean reps with 225 with no spotter. I became so comfortable with 225 that I can move it when im hungry (during a cut), when im tired, when Im sore, etc. 225 is nothing to me now.
This method is what got me to my current ability. I think now i will do the same thing but with 250lbs.
My method at that time was to do 5脳5s (5 reps and 5 sets) of the heaviest weight I can and going up steadily from there. I got all the way up to 265 before that incident occured.
It was pretty bad, i had to go light for a while and basically rehabilitate my shoulder while it healed. Lots of google-doctoring.
Once I was healed I sought to go about it again but in a more sustainable way, and I was watching the cell saga of Dragon Ball Z abridged on youtube (highly recommend) when Goku and Gohan's method of surpassing super saiyan in the hyperbolic time chamber gave me the idea.
Vegeta and Trunks tried to get over that wall with brute force; they just kept training themselves to exhaustion in the form and pushing their bodies to evolve further thereby. Goku, on the other hand, decided to focus on making super saiyan form his new base form; he and gohan became so comfortable with the super saiyan form that they could maintain it indefinitely with no stamina loss.
This primed them to surpass the form.
So, with that in mind, instead of trying to push my 5脳5 higher and higher, I chose 225 as my new "base weight". I went up in reps rather than up in weight.
I kept training with it until i could do 5 sets of 10 clean reps with 225 with no spotter. I became so comfortable with 225 that I can move it when im hungry (during a cut), when im tired, when Im sore, etc. 225 is nothing to me now.
This method is what got me to my current ability. I think now i will do the same thing but with 250lbs.
