Need help with a solid weight training routine!

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Dinoswim24

0
Hello,
New to the site, but have looked around and found some great advice. I was looking for a good weight training routine. I am an aspiring police officer, to pass the physical test you must complete 42 situps/min, 32 pushups/min, 110% bench your bodyweight, and of course 1.5 mile run in 11:25. A little about myself, I am 20 weight 170. I live a generally health lifestyle, eggs in the morning, then steak and rice during my two breaks at work, and then fish or steak for dinner. I have the push ups covered, and the run covered, but my bench strugles around 135, and situps though I pass the same standards in my current job, I barely make them, therefore I must impove. I am in the gym 4 days a week, with plans off the internet, and walk 4x week for 30 minutes. Just looking for any advice to increase my situps, and bench without compromising my run. Once I have a good plan I follow it by heart, anything or rountines anyone can offer would be great. Thanks in advance.
 
I think you should go for a full body workout, focusing on low reps heavy weight.

Some form of the rep scheme from the BFS program may help you.

I'd keep it simple if benchpress is the only exercise you must have 110% of your body weight on. I'm weigh the same as you do, and I could make those pushups and I bench about 185-190, so I'd guess that you will easily be able to do that within a few weeks time and the right program since we are about the same in terms of weight and pushups.

What I would do:
FBW Monday Wednsday Friday

Monday
Deadlift
superset:
Bench Press
Bent Over Row

Wednsday
Parallel Squat
superset
Shouldpress
Pullups

Friday
Bulgarian Split Squats
superset:
dips
Upright Row

You will switch off setxrep with 5x5 and 3x3 each week. 2 minute break between sets on 5x5 and 3 minute on 3x3. Even though you only need the bench up it is important to stay balanced. Shoulder press works similar muscles as bench (minus the chest) and so do dips, they should improve your bench press.
At the end of 4 weeks, I would do a maxout for your bench. Just do a light warmup. Bench the bar 10 times. Do about 5 reps with 70% of what you need to do, and then attempt the bench.

When are you taking the test? because that may change the workout.
 
I like Dave's reccomendations. Always do a good warmup for the bench, maybe put on the quarters and do 10 slow reps with a good stretch at the bottom. You have plenty of time, regardless of where you are right now. And it's very true about the dips! They will add greatly to your bench abilities.

Don't let up, and don't forget that the nutrition side of things is going to be very important in your progress.

Bulgarian squats...my whole body hurts just thinking about those!
 
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