six weeks

G

ghs09

0
i got six weeks till i get into weight training again and i want to be a little bit stronger once i get in there. I bench around 170 and want to increase it. I dont have any access to a press for 6 weeks. regualr pushups wont work because i can do around 60. I have 55lb worth of weights i can stick into a backpack and do 5 pushups with it held on my upper back. I have a full routine but wondering if i should do the weight pushups or possibly resistance pushups with someone adding pressure on the pushup. Or any other suggestions you may have.

Routine i made up yesterday:

Monday/Friday
Chest- Weighted Pushups-3 sets
Back/Biceps-Pullups-3 sets
Shoulders-Tiger Pushups-3 sets
Extra-Clap Pushups-2 sets
Pushup 1 set max

Wedensday
Triceps- Weighted Diamonds-3 sets
Legs- Weighted Calf Raises-3 sets
Biceps- DB Curls-3 sets
Extra- Clap pushps-2 sets
Pushup 1 set max
 
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I've always been a fan of using your own body weight...Try simply adjusting the intensity, focus more on the eccentric phase or vica versa and hold the contraction a bit longer. Or, go for a more powerful upward phase and add a clap...or you might even think about throwing your feet up against the wall at an incline or even all the way vertical to add a shoulder press. Or, keep one hand on the ground and one at a slightly increased height (like a medicine ball, or anything really). But yeah, i'd suggest exploring a few different modes and throw them in a set back to back.
 
It puts a different emphasis on the muscle...works it a different way. You ideally want to work your pectoralis muscles from different angles in order to promote growth and/or strength from the entire muscle and to prevent adaptation. Similiar to doing a decline bench followed by a wide chest, same overall muscle...different emphasis. Try it out, see if you like it...if it's not really your thing, there's plenty of other ways to switch it up a bit.
 
ok thx for the suggestion.

This is the routine i planned out the other day:

Monday/Friday
Chest- Weighted Pushups-3 sets
Back/Biceps-Pullups-3 sets
Shoulders-Tiger Pushups-3 sets
Extra-Clap Pushups-2 sets
Pushup 1 set max

Wedensday
Triceps- Weighted Diamonds-3 sets
Legs- Weighted Calf Raises-3 sets
Biceps- DB Curls-3 sets
Extra- Clap pushps-2 sets
Pushup 1 set max
 
You've got no legwork in there - where are the squats and deadlifts, bro? Here's something to start you off on a full-body workout:

  • Front Squats
  • Pullups or Rows
  • Bench Press
  • Conventional Deadlift
  • Shoulder or Military Press
  • Some core work

That would be just an example of a day of training, look into the book "New Rules of Lifting", good stuff.
 
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