Hey, question about using a structured program like Starting Fitness or Bigger, Leaner, Stronger. I've been working out for just under 6 months now and have a pretty standard routine (I'll post it below for feedback), but I'm looking at all these programs and the upper routines always center around bench presses.
My problem is that I don't feel like I can do a bench press routine. Last time I tried (mid-February), I was able to do 2 sets of 10 @ 90, and only got to around 4 reps on the third set before failure.
Looking at the programs, and the progression plan for each of them, I don't see how any kind of progression like what is described there is viable for me. Should I just start doing one anyway, or should I at least try to do a full 3x10 @ 90 before starting?
I mentioned I would post what my current routine is, so here it is. All exercises are 3 sets of 10, with 1-2 minute rest between sets and 3-4 minutes rest between exercises. No warmups. Progression is a 4th set until failure, and once I can do 4 sets of 10 for two weeks, I up the weights one step (5lbs for free weights, the machines go up in either 5, 10, or 15lb increments)
Day 1 (Upper):
Incline Dumbell Bench Press @ 50 (25lb each arm)
Seated Cable Row @ 60
Chest Fly @ 75
Lat Pulldown @ 80
Concentration Curls @ 20 per arm
Tricep extension @ 40
Day 2 (Lower):
Leg Curl @ 50
Leg Extensions @ 50
Leg Press @ 240
Squats @ 115
2 days cardio, usually 30-60 minutes running or cycling outdoors (weather permitting) or using treadmill/stationary bike using HR targets on my watch. Sundays I hike 1-5 miles depending on where I decide to go that week.
The best thing you could do is to lower the weight. Aim for the desired rep ranges with good full range of motion, slower on the way down and faster on the way up. You'll hit that 90 for reps sooner than you think. If you really want to stick with 90, try adding a extra minute or two or rest before the third set.
Id strongly encourage you to do a quick warm up. Spike your heart rate just a little and do a few quick light sets of which ever movement you're starting with, building up the weight with each warm up set. This can be super important for avoiding all sorts of injuries, especially as the weights increase.