I’ve been working on joining the 225 club for a little over a year. 50ish guy weighing 205 here. Got to 215 today doing 1rm, but my trainer didn’t want me to attempt it (215 was definitely a struggle). Will try again next month. Any tips on how to train for a bit of improvement?

likeuplifting
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Ladder reps helps me go up in weight but I'm a female! So not sure if it's different!

My max squat was 135 for like 7 years 😩 got to 215 this year laddering and going up each set!

2x10
3x7
3x3
3x1
Burn outs 🤷🏼‍♀️

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It's one workout 😳 my trainer is nuts!

I do 4 sets when I workout alone ☺️

Hey there!
Potentially look at your supporting muscles. For example if you're aiming for a 225 squat obviously your quads need to be strong but check if your glutes + hamstrings are strong. Also lower back.

Similarly for the bench and deadlift I found strengthening my back helped a lot!

Also consider running a strength program (powerlifting is my sport if choice) because they're generally blocked and I've seen massive strength gains.

I would also suggest filming yourself during your lift so you can check what's happening to your form. That's often a good cue for what you might need to focus on.

Last but not least make sure you've got a healthy diet. Trying to lift without sufficient good fuel is a recipe for disaster.

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Definitely doable! Personally I prefer evenings but there are ways you can tweak your diet so you get food in prior to the workout. Someone I know training for a triathlon wakes up at 4, eats brekkie and then back to bed hahah

I’m assuming you’re talking about bench because 225 squat and deadlift are pretty doable. I would recommend not trying anything less than a 6 rep max for a couple weeks. Do a workout or two in the 10-12 rep range not quite getting to max reps, whatever that weight is. Mix in some exercises at around the 6-8 rep range. Eat plenty - lots of protein. Creatine definitely helps too

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Yep, 225 on bench. Thanks for the suggestions!

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My max bench was probably 235 when I was lifting seriously. Hadn’t tried to bench heavy in a long time as most dumbbells when I travel stop at 50s. Randomly threw 185 up 12 times so I jumped to 225 and did it for 5.

I haven’t done much on the chest side of things heavy but I’ve done way more with my back and just being consistent in the gym.

I’m much heavier than you but just work on full body strength and all your numbers will creep up

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