"Suitable" bench press goals and strategy for someone in their 50s

[Oregongearhead]

That's the question - what's a reasonable goal to shoot for?

I don't have any major injuries - there's the shoulder inflexibility that I'm working on, and the largely healed forearm tendonitis (sometimes still shows itself if I do heavy hammer curls, or heavy pronated grip work).

I'm disproportionately weak in BP since I haven't done this exercise in decades - so maybe I'll even get some noob gains here as I improve the muscle-mind connection.

What Perrin suggested early on - the 275x8 - sounds like a good goal.

I think a person needs to know their limits first (one rep max) without this its hard to figure your training log ....you need your one rep max in order to set-up a workout routine .

 

[franchise24]

That's the question - what's a reasonable goal to shoot for?

I don't have any major injuries - there's the shoulder inflexibility that I'm working on, and the largely healed forearm tendonitis (sometimes still shows itself if I do heavy hammer curls, or heavy pronated grip work).

I'm disproportionately weak in BP since I haven't done this exercise in decades - so maybe I'll even get some noob gains here as I improve the muscle-mind connection.

What Perrin suggested early on - the 275x8 - sounds like a good goal.

For your shoulders I recommend getting a red resistance band. Do banded pull a parts banded Shoulder dislocations and internal external rotations.

Voodoo floss bands. I have the red ones from rogue fitness they are wider than black ones. You can cover more surface area with the red ones. Use this on your elbows shoulders hips knees ankles wrist.

http://www.roguefitness.com/voodoo-x-bands red floss bands.

elitefts™ Pro Ultra Compression Floss Band Blue. These are wider and longer. You can cut them in half of need be. But I didn't cut them. I use these before every squat session on my hips and knees. I'll use them for shoulders once a week.

 

[Perrin Aybara]

I think a person needs to know their limits first (one rep max) without this its hard to figure your training log ....you need your one rep max in order to set-up a workout routine .

You could base it on a 2RM or 3RM, too. A 5RM is pushing it as it wouldn't be as accurate. Anything higher isn't going to be accurate at all.

 

[tenpoundsleft]

For your shoulders I recommend getting a red resistance band. Do banded pull a parts banded Shoulder dislocations and internal external rotations.

Voodoo floss bands. I have the red ones from rogue fitness they are wider than black ones. You can cover more surface area with the red ones. Use this on your elbows shoulders hips knees ankles wrist.

http://www.roguefitness.com/voodoo-x-bands red floss bands.

elitefts™ Pro Ultra Compression Floss Band Blue. These are wider and longer. You can cut them in half of need be. But I didn't cut them. I use these before every squat session on my hips and knees. I'll use them for shoulders once a week.

I have the black ones - are you saying you work out with the bands on? I've never thought of that - I've only used them for the "flossing" exercises.

 

[franchise24]

When I was having issues with my elbows I'd use them for the first set of skull crusher's. Sometimes I'll use them for my first two warm-up sets when I squat. Majority of the time I use them prior to lifting. I'll wrap my knees and do body weight squats and goblet squats then I'll wrap my hips and but them through all the ranges of motion and I'll do the rocking frog stretch from limber 11. This opens my hips up like no other especially with the floss bands.