Bench Press question on PT tests...

[Ungo]

Well, today I went and picked up 2 applications for departments...The one has the physical agility test next week, and they listed what they want you to do for it.

Now, I can do the pushups, situps, Illinois Agility Run, and the 300m and 1.5 mile run...However, I am pretty weak when it comes to bench pressing...

IT's a 1 RM bench press, and you have to be able to do 78% of your weight..So for me, thats about 160. I JUST got a gym membership and tried to do my max, which sadly, was only 120...I know, don't laugh..:(

Anyway, I know this is a strech, but is there ANYWAY I can enforce some crazy crash program in the next 7 days to be able to lift that extra 40 pounds just once? Or am I just going to end up hurting myself?

I don't know, I think I'm SOL personally. 118 people have applied to this position, and they are taking the Top 5 out of them, and selecting from there. Should I Just save myself the 75 dollar filing fee, and focus getting ready for the other departments test (which is on June 10.)?

For the past couple months I was just getting myself into shape by running, and it never dawned on me that I should be lifting weights until I found this forum...I'm pretty discouraged. lol. Thanks for any help...

[lax854]

Well, today I went and picked up 2 applications for departments...The one has the physical agility test next week, and they listed what they want you to do for it.

Now, I can do the pushups, situps, Illinois Agility Run, and the 300m and 1.5 mile run...However, I am pretty weak when it comes to bench pressing...

IT's a 1 RM bench press, and you have to be able to do 78% of your weight..So for me, thats about 160. I JUST got a gym membership and tried to do my max, which sadly, was only 120...I know, don't laugh..:(

Anyway, I know this is a strech, but is there ANYWAY I can enforce some crazy crash program in the next 7 days to be able to lift that extra 40 pounds just once? Or am I just going to end up hurting myself?

I don't know, I think I'm SOL personally. 118 people have applied to this position, and they are taking the Top 5 out of them, and selecting from there. Should I Just save myself the 75 dollar filing fee, and focus getting ready for the other departments test (which is on June 10.)?

For the past couple months I was just getting myself into shape by running, and it never dawned on me that I should be lifting weights until I found this forum...I'm pretty discouraged. lol. Thanks for any help...

honestly man, im not going to lie to you, its next to impossible to lift that kind of weight in that short of a period. Ive been working out for 5 years and have been a trainer at several gyms while in college, and youd be putting your body under extreme stress if you tried to increase your bench by that much in a week. Heres your problem, your time and the fact your not used to working out. Both are against you. My advice is, try your best but while taking the test, if you feel any hint of strain on your body, just take the failure and try again another time. You got to live with the strain you put on your body, but there will always be another time to pass the agility tests! PM me if you need any advice on how to increase your bench and good luck!

[kihun_cha]

I am sorry but there are no way you can lift 40lb more pound in seven days. If i were you, I would def take a next test and start lifting from now on. Save that 75 dollar and join Bally's or NYSC and get some personal trainer and help your self for next exam. I still remember the days when i used to lift 110 when i weight 140, After the BCT and AIT i gained 20 pounds and now i lift 210lb and i only weight 167 now. Try to go to the gym 3 or 4 times a week, and good luck !

[Oscarsjava]

Not possible, man...you'll end up tearing something. They both have bench press requirements? Is there a test in a few months?

[nikon]

Just a question but did you use freeweights to do your max? From what I understand, many PT tests have you use a machine, which drastically reduces the actual weight lifting. I'd look into that and if you did the test on freeweights and not on a machine - try the machine. You may just be really close. If it's like 10 pounds off, go for the test and maybe the added adrenaline will kick you over.


On a side note - only 78% of your bodyweight? Damn dude - the ones I'm applying to is 99%.

[Ungo]

Yeah. The one department only posted the position in the paper 2 weeks before the physical test....

and yes, I used free weights...

on a side note, I wish I could see the officers around my town do any of the physical requirements..

[The13ig13adWolf]

you don't wanna tear your pec. just sayin'.

[jasondhsd]

hope i'm not too late but heres a technique for increasing ones bench press though muscle trickery http://www.mensfitness.com/fitness/93 while not quite 40lbs its quite a jump. Oh and try creatine, I felt like superman lifting the first week I took that stuff.

[troysig]

on a side note, I wish I could see the officers around my town do any of the physical requirements..

Oh really why's that? Is it that fact they already earned it and have a job.

[Neobamboom]

hope i'm not too late but heres a technique for increasing ones bench press though muscle trickery http://www.mensfitness.com/fitness/93 while not quite 40lbs its quite a jump. Oh and try creatine, I felt like superman lifting the first week I took that stuff.

That's an interesting link. Eric Cressey is a pretty reliable source. I'll have to try it when I hit the gym tonight. The only problem that I see with it in a similar case, is it sounds like you would have to do the static hold right before you attempt the new 1RM. So you would not be able to do it the night before. It didn't state how long it would "temporarily make you stronger" and I doubt if they would let you try that at the PAT.

[IamThelaw]

If you havent been lifting you will probably see pretty good gains early on when you start. The best gains I had were when i plateaued and my coach put me one this.... 75% 80,85,90,90 do each with 4-6 reps. Have a good spotter to make sure you work and finish each rep. Each lift should be the above percentage of your one rm. It put me over 300 for the first time. i went from 285 to 335 in a period of about a month and a half. I had been stuck below 300 for going on a year and when i switched to the heavy percentages it sky rocketed. Eat good too man, no mcdonalds...
I wish you the best of luck.
T

[Neobamboom]

Ungo, one other thing that I would recommend.

I have been finally going back to the gym since April of this year and started lifting weights. I have always had trouble with the bench press.

I am applying to Highway Patrol and a local PD. Here, Highway doesn't have you do a bench press. So I was training for the run, sit-ups, stretch, and push-ups. Not really focusing on my 1RM.

The local PD does the bench test and they want 75% of your bodyweight. For me that would be 150 lbs. I wasn't sure if I could do it, so I went to the gym and that was the first thing I tried...I couldn't do it. My problem was I didn't give my muscles a chance to warm up.

I went back the next day and did a light jog for about five minutes. Set the weights at 115 and did 5 reps. Then did 5 reps of 125 and then 135. I did 4 reps of 145 (intentionally only 4). When I tossed on 150, I did two reps, and probably could have done more.

Give your muscles a chance to warm up. Don't just try to toss up 160 right off the bat. Along the same lines as the tip from Eric Cressey, here are few more tips that might help, http://www.t-nation.com/findArticle....icle=243bench2.