For my 2022 new year’s resolution I decided on: 250 lb for 1 rep on the bench press. Almost 2 years later, I finally got it.
Milestones (PR & body weight)
- 12/30/21 - 212.5 @ ~163lb
- March ‘22, my friend Noel commented that if I want to hit my goal should be eating even if I have no appetite.
- 6/16/22 - 215 @ ~175lb
- 11/28/22 - 225 @ ~176lb
- 3/16/23 - 230 @ ~176lb
- 6/5/23 - 235 @ ~176lb
- 9/7/23 - 240 @ ~176lb
- 10/3/23 - 242.5 @ ~176lb
- 10/26/23 - 250 @ ~179lb
I tried to maintain a lean physique which slowed down gains
I have been doing 100+ pushups every day since last August. I think has kept me near my peak performance, so I hit PRs more often.
- Previously my PRs were 3-6 months apart because I would slack off for a bit after each milestone
Its super important to keep a log and a consistent routine
It’s less important to work near your max weight when not working towards a PR.
- Instead do 5 sets at 5 reps at 80% of max. Increase reps or weight slowly over a couple weeks.