help urgently needed please re weights.

[ThatVikRinA22]

please can anyone help me - im a bit desperate!

Today i did a practice push/pull test, ive got a fitness test i HAVE to pass next week. it entails a the bleep test, and a push/pull test.

todays practice was slightly disheartening, (although it was just me on my own with the machine in a cupboard!)

i have to be able to push 34kg and pull 35kg

i could do the pull part. i did 36kg.

the push part of the test i could only do 29kg. its a strange machine that measures what you can push, no weights on it.

i got home and immediately went to the gym where i managed to push 35kg on the chest press machine. im terrified im going to fail my test next week and everything hinges on it - my new job, my new life is dependent on passing it.

what can i do in the space of 7 days to help ensure i pass this thing? im planning on going to the gym daily, using the bench press first (lifting about 22kg in free weights on a bench bar) then using the chest press machine, and going straight for 35kg.

does anyone have any tips? does anyone body build or have a partner who does?

to say im panic stricken at this point would be an understatement and i could really really use some advice please!

sob

no one?

no idea - but am curious what job you are applying for

good luck

police officer! ive passed everything bar the fitness - ive even got my start date and trust me to bugger it up.

Rest! You've only got 7 days - working out to try & increase strength in this time period is only going to tire your muscles & you won't be able perform at your best.

I'm not familiar with this machine - is there anyone you can ask that might be able to help you with technique to give you your best advantage?

Good luck!

You MUST leave 48 hours in between weight sessions to allow your muscles to rebuild, this is how they get stronger. Working the same muscle groups intensely everyday without a rest will have the opposite effect to what you want. Make sure you are eating enough protein to enable your muscles to recover and rebuild, have you tried having a protein shake immediately after your weights workout?

Like jellybeang said though, now is the time to rest rather than trying desperate measures and risk injuring yourself. You should be able to fit in another 2 workouts this week but make sure you rest for 48 hours before the test.

Has your strength improved since you started your training?

definitely improved, but im so scared im going to fail the test next week. when i started 6 weeks ago i couldnt push 28kg, now i can easily do 12 or more in one go as a warm up. i just find it incredibly hard to get to 35kg, but i managed a set of 5 yesterday.

ive not gone and done weights today as my arms ached too much - ive done press ups instead and practised the bleep test.

i hardly got any sleep last night and i am so nervous im off my food.

ill go again tomorrow and do the weights again, then ill do the bleep test.

i do get 3 attempts at the fitness test but then that would be it - my application would cease at that point. its taken my over a year and ive passed everything else so this is just devastating that i cant do the push bit

Make sure you don't do anything the day before your test so that you muscles are properly recovered and will then be at their strongest. How many reps are you doing in each set? If you are trying to lift as heavy as possible then try doing 3-4 sets of 6 reps.

You MUST eat even though you are so nervous as this will also impact your strength. Really hope it goes well, best of luck, let us know how you get on.

thanks so much.

i went to gym today and the lad who works there got me going on the bench press again then on free weights before going for burnout on the chest press. by the time i got to the chest press my arms were so tired i only managed 2 reps at 35kg, but i am encouraged by the fact that i CAN push 35kg. i wish i had a more positive disposition right at this moment. everyone is telling me i CAN do it. i wish i believed them.

to say my arms are now killing me is an understatement.

he told me no weights at all the day before and only gentle stretching on Sunday.

im going to go again tomorrow and see what i can do, he said it wouldnt hurt to train daily and i am taking it steady.

thanks so much for the advice, ill keep you posted. If i do fail ive just got to remember its not hte end of thw world - ive got another 2 goes at it. the second test wouldnt be for at least 6 weeks, which means id get lots more training in.

You will be fine.
The adrenaline will drag those weights with no problem.
Try not to over do it or you will pull a muscle and then not be able to do the test at all.

Listen to the gym bunny. He knows what he is talking about.

Good luck with your new job

what can i do in the space of 7 days to help ensure i pass this thing? im planning on going to the gym daily, using the bench press first (lifting about 22kg in free weights on a bench bar) then using the chest press machine, and going straight for 35kg.

leave at least 24 hours between weight as your muscles need to repair and then be broken again.

So you should be able to go one morning and then the next eve - then leave a day and the next morning and the following eve

Push to fail, so put the weight as high as you can left for 10 reps - then stop and rest and put the weight higher and if you can still do 10 reps it isn't heavy enough so load on some more until you can't do more than 6/7 reps and then leave that

really though you shoudln't be doing more than two sets to fail.

then go onto the next weight exesrise, you need to do arms legs and back for pushing

are you doing free weights or machines?

i had just been doing machines, but in panic on Monday i went and sought the advice of a fitness trainer who teaches weights - he put me on a free weights programme and "spotted" for me. its difficult as i go to the gym alone so free weights is hard without a spotter.

today when i went the bench press was in almost constant use by fellas, so when i did eventually get a go on it i was too knackered and had to be rescued from under the bar when i realised i couldnt push it up again

the plan is now to do free weights, then finish off on the chest press machine. (burn out on it)
i didnt get much done today because of that. i did seated rows, and chest press using the machines as they were free - i did manage to push 35kg for 3 reps.

im going to go again tomorrow and time it for when the fitness instructor is there and hope he will spot for me again. i did way more with someone to help me.

Good luck, vicar! Reading your thread and keeping fingers crossed you manage it.

The push pull machine thing confuses me too. I can leg lift over 140kg but could not manage more then 35kg on the machine. I just could not get my head around it. Try and find someone to show you exactly how to do it. It may be that you are doing it incorrectly and that you can really lift that weight properly after all.

im praying that is the case louis. Everyone i know who has passed it keeps telling me its easy, and im feeling silly about finding it so tough.

ive got the number of a hypnotist - seriously if i fail it next week im gonna get hypnotised before i do it again!

off to gym again today.

Is it tomorrow? Just wanted to wish you luck, hope it goes well and all your hard work pays off.

its Tuesday LG....

i did bleep test today in the park! got a few funny looks but at least i know i can do that bit.

i am feeling sick with worry about it. ive even resorted to getting DH to stand with a broom handle while i sit on a dressing table stool and push him! he says i am doing way better than at the start of the week.

yesterday i pushed 42kg at the gym. (only once but i did it!) so gym bunny says 34kg should be a doddle....

my fingers, toes, and anything crossable are crossed, please wish me luck for Tuesday! ill let you know how it goes.

Sounds like you've made huge improvements since you started out a few weeks ago. Best of luck tomorrow, make sure you REST today! No pushing at all

thanks lostgirl - ive not even done a single press up today! ive had a lie in - a bit of house work, i intend to take it easy today and most of tomorrow.

ill let you know how it goes.

i failed the pull part. cannot flipping believe it. after all that i passed the push and failed the pull.

so ladies - what can i do to help my pulling power.

i will continue with the press ups and the free weights etc, but what can i do to improve my pulling strength? you cannot lean back on this machine - youve got to use your arms to pull.

i get another shot at it. dunno when yet though.

i was fine with the shuttle run - got into level 6. only just scraped the push (so a bit worrying that i have to do it again) and failed the pull by 1kg. gutted doesnt cover it.

Hi Vicar sorry about the test yesterday. I'm an ex-rower so spent plenty time in the gym.....I'd suggest you do an exercise where you lie faced down on a bench & pull up the bar, if you have access to multigym machines do the seated row without using any body swing so arms only. Finally an aerobic session on an ergometer might help you loosen up on your non-weight training days, you can adjust the resistance so keep it light & go for 20 mins, good for your whole body & you'll feel strong ;)

Well firstly, congratulations on passing the push test, that's brilliant considering one week ago you didn't think you were anywhere close to achieving that.

Agree with webchick re the seated row, also the bent over barbell row is good. I assume you have six weeks now until your retest so plenty of time for training, you only failed by 1kg. Concentrate on lifting heavy three times a week and then light aerobic stuff on your 'rest' days in between and one day where you do absolutely nothing, and you should see significant increases in strength.

Just to add if you have a seated row weights machine, get someone (gym bloke?) to stand with his leg up your spine (his knee at the top of your shoulders) as this will stop you from swinging back and encourages to just use your arms and you will keep a strong back.

Good luck, hope you get it next time !

hi all
thanks for the tips - they wanted me to go and try it again next friday - i really feel i need longer than that to train, so ive asked them to put my start date back by a month.

so now ive got a few weeks to train.

went to the gym today -got advice (again!) from the fitness trainers so ive now got a punishing weights routine that takes about one and a half hours to complete so im going to do weights one day and cardio the next, with weekends off. also doing a 'bodypump' class on a monday which uses weights.
so new regime looks like this:
monday - body pump
tuesday - running and rowing machine
wedsnesday - weights
thursday - running and rowing machine
friday - weights

by hook or by crook i will pass this flaming test. ive got to do the whole thing again, but i think with a few more weeks of training under my belt ill be ok. (i hope)
im also going to have 2 sessions of hypnotherapy to try and push away the doubts - im scaring myself because you only get 3 goes at fitness then its all over.

wish me luck - ill keep you all posted.

body pump is fab - really fab

what are you having after training? I have been reading up this week on after training fluid rather than food and it seems drinking carbs and protien is better and taking it to the gym so you have in the car after you have finished (unless you cycle to the gym then have it when you get home) and drinking the stuff before you get home.

thus the protien and carb driks help restore yout muscles and thus they will get stronger rather than trying to repair and nothing to help.

i am trying to build muscle for hill climbs - so have known about goldne hour for food but didn't realise you could do better by drinkining the stuff.

what sort of drinks are they rucky?

ive changed my routine slightly on the advice of a body builder - who was worried i wasnt giving myself enough of a break between weights sessions
so now im going to do body pump on a wednesday instead. first session is booked for this weds coming.

today(monday)i did weights
tomorrow i'll run 5k
weds will be body pump
thurs a run again
then friday more weights training

im hoping this and the hypnotherapy will do it for me next time