Brotherhood of Iron: Omega

Training Bodybuilding
61

[quote]austin_bicep wrote:
LiveFromThe781 wrote:
austin_bicep wrote:
I look at it this way, by the time I’m 21 I’ll be well on my way to benching 500 pounds (as long as I’m injury free of course) so I’ll just compete against the clock boys even though I cam definetly hold my own pretty well now :).

its a lot easier to gain 50 pounds to your lifts a year during the first few years, it gets harder to add that weight as you go on. unless you’re using copious steroids. just saying.

I wasn’t really looking for opinions maybe just to see how everyone else was progressing to guage my progress.

And I know I will crack 500 raw and drug free in the next few years. Just saying.[/quote]

I am loving my progression at the moment with DC training but it helps that I am not as advanced as you. Ask me in another year :stuck_out_tongue:

62

[quote]LiveFromThe781 wrote:
austin_bicep wrote:
Just looking for some insite and honesty here. When it comes to increasing certain lifts, it’d be impossible to go up 5 pounds for the same amount of reps every week. With that being said it can take mr a month to 6 weeks on certain exercises to bump up 5 pounds and keep the same reps, when it comes to me lifts. With that being the case the lift would increase 40-60 pounds per year and that seems pretty damn good.

The clearest example is my bench. I’ll start off with let’s say 340 pounds and keep nailing it for a double for as many weeks as it takes for me to hit a triple. Once the triple is completed I’ll bounce up to 345 and do the same. This can take some time.

I guess what trying to ask is about everyones progression. Obviously it’s not linear because there are times when my strength sky rockets and others when it stagnates but for the most part it’s pretty predictable.

Opinions, how are your gains?

what kind of opinions are you looking for? you said it, you can’t always add weight to the bar just because you want to, just because you did 4 reps last week doesn’t mean you’re going to do 5 this week.

there’s no magical way to go around this other than:

steroids
powerlifting suits
other lifting gear like straps, wraps and belts.

and even then those will only get you so far for so long before the same issue kicks in again.

if you’re really stagnating and making no real progress at all look at your exercise routines: see whats stale that you can swap out. sometimes a new movement can elicit new growth which creates carryover to other lifts

look at your schedule: how often are you eating, what are you eating and how much
when are you resting, when are you sleeping, how long, how’s the quality

look at your training itself: toggle with volume - sets/reps, toggle with weight, toggle with rest, toggle all this things independently toggle them in relationships

you should really know all this by now. [/quote]

Good post Live.

63

[quote]austin_bicep wrote:
Just looking for some insite and honesty here. When it comes to increasing certain lifts, it’d be impossible to go up 5 pounds for the same amount of reps every week. With that being said it can take mr a month to 6 weeks on certain exercises to bump up 5 pounds and keep the same reps, when it comes to me lifts. With that being the case the lift would increase 40-60 pounds per year and that seems pretty damn good.

The clearest example is my bench. I’ll start off with let’s say 340 pounds and keep nailing it for a double for as many weeks as it takes for me to hit a triple. Once the triple is completed I’ll bounce up to 345 and do the same. This can take some time.

I guess what trying to ask is about everyones progression. Obviously it’s not linear because there are times when my strength sky rockets and others when it stagnates but for the most part it’s pretty predictable.

Opinions, how are your gains?

[/quote]

Fuck it I’ll answer now.

I guess I like to work similarly as you. Recently, I’ll include two main worksets for exercises like flat and incline bench, one in the 8-12 rep range, and the other in the 4-6. For awhile, I’ll keep the first set 10-12, and the second closer to 6, where I’m pretty confident I’ll be hitting those lifts. Then, I’ll bump it 10lbs, and work my way back up, etc. Eventually, I’ll hit a plateau, or I’ll bump the weight and not be able to get past the 4-5 rep barrier (where I’m at with 335 right now), so I’m gonna deload, and when I start benching again, I’ll bump my worksets down to say, 245 for 12-15, and 315 for 6-8. Then, work my way back up to 335, and hopefully break through it and be hittin 345/355 for 4-6 in that “blast”.

And progression is definitely not linear. Just gotta keep hammering away until one day your bodyi s like BOOM GO TIME BABY +20LBS!

As for my own progress… a few sample lifts (my diet kinda killed making big progress on my lifts and that was like a 4 month block of time), so I’ll start these lifts in April (so 4 months progress):

Incline - went from 225 x 8 to 275 x 6
Seated military - 175 x 5 to 205 x 6
Rack pulls - from 495 x 8 to 585 x 6

Other lifts I haven’t done for that time period. But yeah. My biggest suggest for you would be to maybe switch up the rep ranges every now and then 1) to stimulate more growth, potentially, and 2) to give your CNS a break from heavy doubles and triples week in/week out.

64

[quote]bugeishaAD wrote:
Ok. My best is 205 x 6.[/quote]

let the record show that is his seated MP

65

[quote]bugeishaAD wrote:
austin_bicep wrote:
Just looking for some insite and honesty here. When it comes to increasing certain lifts, it’d be impossible to go up 5 pounds for the same amount of reps every week. With that being said it can take mr a month to 6 weeks on certain exercises to bump up 5 pounds and keep the same reps, when it comes to me lifts. With that being the case the lift would increase 40-60 pounds per year and that seems pretty damn good.

The clearest example is my bench. I’ll start off with let’s say 340 pounds and keep nailing it for a double for as many weeks as it takes for me to hit a triple. Once the triple is completed I’ll bounce up to 345 and do the same. This can take some time.

I guess what trying to ask is about everyones progression. Obviously it’s not linear because there are times when my strength sky rockets and others when it stagnates but for the most part it’s pretty predictable.

Opinions, how are your gains?

Yeah. I don’t know what the point of my post was other to to maybe provoke discussion but what was really on my mind was when everyone decided to bumb up weight and I gave an example of when I bump up the weight. So with that being said I see how you do it and it mirrors my training pretty well. It alsomakes me come to the conclusion to that the people making the most gains tend to train the same if not very similarly.

Btw, fucking awesome progress bro. Pretty inspiring how much you increased certain lifts on such a short time frame.

Fuck it I’ll answer now.

I guess I like to work similarly as you. Recently, I’ll include two main worksets for exercises like flat and incline bench, one in the 8-12 rep range, and the other in the 4-6. For awhile, I’ll keep the first set 10-12, and the second closer to 6, where I’m pretty confident I’ll be hitting those lifts. Then, I’ll bump it 10lbs, and work my way back up, etc. Eventually, I’ll hit a plateau, or I’ll bump the weight and not be able to get past the 4-5 rep barrier (where I’m at with 335 right now), so I’m gonna deload, and when I start benching again, I’ll bump my worksets down to say, 245 for 12-15, and 315 for 6-8. Then, work my way back up to 335, and hopefully break through it and be hittin 345/355 for 4-6 in that “blast”.

And progression is definitely not linear. Just gotta keep hammering away until one day your bodyi s like BOOM GO TIME BABY +20LBS!

As for my own progress… a few sample lifts (my diet kinda killed making big progress on my lifts and that was like a 4 month block of time), so I’ll start these lifts in April (so 4 months progress):

Incline - went from 225 x 8 to 275 x 6
Seated military - 175 x 5 to 205 x 6
Rack pulls - from 495 x 8 to 585 x 6

Other lifts I haven’t done for that time period. But yeah. My biggest suggest for you would be to maybe switch up the rep ranges every now and then 1) to stimulate more growth, potentially, and 2) to give your CNS a break from heavy doubles and triples week in/week out.

[/quote]

66

Wow my iPhone quoted that last post weirdly. I’ll have to fix it when I get home. My response is below my original and above yours even though the whole thing is quoted.

67

[quote]austin_bicep wrote:
LiveFromThe781 wrote:
austin_bicep wrote:
I look at it this way, by the time I’m 21 I’ll be well on my way to benching 500 pounds (as long as I’m injury free of course) so I’ll just compete against the clock boys even though I cam definetly hold my own pretty well now :).

its a lot easier to gain 50 pounds to your lifts a year during the first few years, it gets harder to add that weight as you go on. unless you’re using copious steroids. just saying.

I wasn’t really looking for opinions maybe just to see how everyone else was progressing to guage my progress.

And I know I will crack 500 raw and drug free in the next few years. Just saying.[/quote]

I can’t really comment on my progression in relation to yours…your pressing is better than mine, and I never do reps that low really. I prefer 6-10, which makes things way different. Most lifts I work it until I hit 10 reps or so then add 10 lbs or more depending how it felt and work that new weight till I’m hitting 10+ again then repeat.

68

Today’s Legs 2

Seated Calf Press : 5plates x 10

Plate Loaded Single Leg Curl : 1pps+25s x 11 per leg

Narrow Stance Leg Press : 9pps x 8, 6pps+25s x 20

Still making stupid progress on the quad stuff, not complaining. That was another 40 lbs jump on the heavy set and still hit the same 8 reps…guess its 9pps+25s next session.

69

[quote]austin_bicep wrote:
Wow my iPhone quoted that last post weirdly. I’ll have to fix it when I get home. My response is below my original and above yours even though the whole thing is quoted. [/quote]

It didn’t quote it weird, you just didn’t scroll to the bottom before typing your shit. Mine always puts the cursor start in the middle when its a long quote. You gotta hold on the screen like you’re selecting a word in the middle to fix spelling or something and then scroll down with that bubble that pops up.

70

[quote]josh86 wrote:
austin_bicep wrote:
Wow my iPhone quoted that last post weirdly. I’ll have to fix it when I get home. My response is below my original and above yours even though the whole thing is quoted.

It didn’t quote it weird, you just didn’t scroll to the bottom before typing your shit. Mine always puts the cursor start in the middle when its a long quote. You gotta hold on the screen like you’re selecting a word in the middle to fix spelling or something and then scroll down with that bubble that pops up.[/quote]

Ahh got ya. I’m still figuring this thing out. I had the blackberry bold and got the new iPhone 3
gs today. The great thing about it was that although I got my bold 6 months ago, they let me exchange it for the iPhone today because
i work at best buy so I didn’t have to pay anything. I love this thing already.

71

[quote]josh86 wrote:
Today’s Legs 2

Seated Calf Press : 5plates x 10

Plate Loaded Single Leg Curl : 1pps+25s x 11 per leg

Narrow Stance Leg Press : 9pps x 8, 6pps+25s x 20

Still making stupid progress on the quad stuff, not complaining. That was another 40 lbs jump on the heavy set and still hit the same 8 reps…guess its 9pps+25s next session.

[/quote]

there was a point in time where for two months straight my hack squat went up 20 pounds per week for the same amount of reps each week. I attribute it to not training legs in forever but it was still great. My leg press has been jumping up like yours too. Probably because I have underestimated what I am capable of. Nice work man.

72

Lat spread just so I can fit in with all the other lat spreads…lol

73

[quote]austin_bicep wrote:
josh86 wrote:
Today’s Legs 2

Seated Calf Press : 5plates x 10

Plate Loaded Single Leg Curl : 1pps+25s x 11 per leg

Narrow Stance Leg Press : 9pps x 8, 6pps+25s x 20

Still making stupid progress on the quad stuff, not complaining. That was another 40 lbs jump on the heavy set and still hit the same 8 reps…guess its 9pps+25s next session.

there was a point in time where for two months straight my hack squat went up 20 pounds per week for the same amount of reps each week. I attribute it to not training legs in forever but it was still great. My leg press has been jumping up like yours too. Probably because I have underestimated what I am capable of. Nice work man.
[/quote]

My hack squat went up 30 lbs and 1 rep last week…friggin crazy.

74

[quote]austin_bicep wrote:

I guess what trying to ask is about everyones progression. Obviously it’s not linear because there are times when my strength sky rockets and others when it stagnates but for the most part it’s pretty predictable.

Opinions, how are your gains?

[/quote]

I’m a newb so most of my gains are newbie gains, but whatever.

When I was doing that 3 way split and hitting everything 2x a week my strength went through the roof. I also gained 20lbs or so and ate a bunch. Most of it was stuff that probably wasn’t all that good for me but it worked. I trained this way for most of summer so about 8 total weeks. Looking back on my log book I’ll list a few lifts that went up quite a bit.

incline bench 155 x 5 went to 205 for 4-5
decline bench 155 x 9 went to 225 for 3
front squat 165 x 3 went to 225 for 2 and 250 for 1

There would be days where I would get stuck with the same number of reps for the same week as the last week, whatever I just kept eating and kept pushing for more weight on the bar and reps. Eventually my joints and shit started feeling bad so I backed everything off and am on 5/3/1 now. MODOK suggests using those micro plates when you start getting into the upper ranges of your strength levels. Those might be something you could look into since you are doing a shit ton of weight as it is.

75

[quote]josh86 wrote:
Lat spread just so I can fit in with all the other lat spreads…lol[/quote]

could ya not?

kthnx

your back looks sick man.

i think you have some of the best potential out of this group. once you bounce back from that injury you’ll be a problem.

76

[quote]LiveFromThe781 wrote:
josh86 wrote:
Lat spread just so I can fit in with all the other lat spreads…lol

could ya not?

kthnx

your back looks sick man.

i think you have some of the best potential out of this group. once you bounce back from that injury you’ll be a problem.[/quote]

Thanks man, as far as potential to do damage on a stage I think not - due to symmetry for the broken collar bone…but as far as just looking like a huge mofo I’d say yeah I definitely think I have a lot of potential.

77

[quote]josh86 wrote:
LiveFromThe781 wrote:
josh86 wrote:
Lat spread just so I can fit in with all the other lat spreads…lol

could ya not?

kthnx

your back looks sick man.

i think you have some of the best potential out of this group. once you bounce back from that injury you’ll be a problem.

Thanks man, as far as potential to do damage on a stage I think not - due to symmetry for the broken collar bone…but as far as just looking like a huge mofo I’d say yeah I definitely think I have a lot of potential.[/quote]

its way too early to tell dude. look how many injuries Branch Warren has had. you notice now because its fresh and it was a long time away from weights, but dude once you balance that out i think youll be a beast.

i dont think Josh is the ONLY guy with potential either, dont want to make anyone feel left out =)

78

[quote]LiveFromThe781 wrote:
josh86 wrote:
LiveFromThe781 wrote:
josh86 wrote:
Lat spread just so I can fit in with all the other lat spreads…lol

could ya not?

kthnx

your back looks sick man.

i think you have some of the best potential out of this group. once you bounce back from that injury you’ll be a problem.

Thanks man, as far as potential to do damage on a stage I think not - due to symmetry for the broken collar bone…but as far as just looking like a huge mofo I’d say yeah I definitely think I have a lot of potential.

its way too early to tell dude. look how many injuries Branch Warren has had. you notice now because its fresh and it was a long time away from weights, but dude once you balance that out i think youll be a beast.

i dont think Josh is the ONLY guy with potential either, dont want to make anyone feel left out =)[/quote]

Yeah will just have to see how things go, I freakin lost 2 more lbs even though I started eating more (down to 203 damnit)…so I am going to be increasing a bit more until the scale starts to gradually go the other way again.

I didn’t really ever plan to compete anyway, I just want to be a huge, strong mofo…and that I think I can definitely do. =)

79

[quote]austin_bicep wrote:
I look at it this way, by the time I’m 21 I’ll be well on my way to benching 500 pounds (as long as I’m injury free of course) so I’ll just compete against the clock boys even though I cam definetly hold my own pretty well now :).[/quote]

try 5/3/1 live already pointed out some problems to you.

80

I swear I made this post already but it’s been like 45 minutes and it hasn’t shown up so here’s hoping no double post inc. Anyhow, I took a couple pics, but I put them in my hub(which is private) because… I dunno that’s just the type of person I am.

I think I invited everyone that posts here often to friends so you can all see them though. It’s a front double bi, and 2 lat spreads(1 from today that is probably a better representation of my actual posing/look, and one from sometime last week that was like the only time I’ve ever been able to hit the pose properly for the camera).

The front double was taken maybe 5 minutes after I put down a meal, so that’s about as fat as I get, which may be about the only enviable trait I have because at 5’10 204 I look and lift like a person much lighter than that =/.