you haven’t always been the most receptive trainee and I had my doubts as to whether you’d stick it out, but great job so far.
just be careful with that wrist eh[/quote]
Thanks man. Couldn’t have done it without learning from everyone on the forum here. Still if you ask me, I think fifty pounds in six month isn’t that much, especially since i’m still a beginner. But I guess whatever i’m doing now is working better than what I was doing. Long way from my goal of 225 bench but of course I’m going to stick it out, weightlifting takes up approximately 35% of my life realistically lol.
hey, keep things in respective. there are a lot of people here who have been members for five years STILL asking questions like “how can I add fifty pounds to my bench” or “how do I get bigger”.
being committed for the last six months builds a good foundation for training for the rest of your life.
yeah, 50 lbs off. Im hoping to hit it before gr. 11 starts in September, might be a little unrealistic but I think completely doable if I up my diet 500 calories/day more.
Body feeling like shit today. Worked at construction yesterday and had to carry big and heavy stuff for like 10 hours. Mainly stressing my lower back. Didn’t get enuf sleep at all this week and i think every little thing just culminated today.
Assistance Day:
Incline Smith JM Press: 95x5, 135x10, x8, x10, x7
Rest between 60-90sec. Wrist isn’t getting much better. First time doing this after almost a month, bound to feel off.
Lat Pulldown: 120x4x10
Easy enuf,60-90 sec rest between sets.
Tricep Kickback: 25x4x10
Begin to feel tired, 60-90 sec rest.
After this, it was wrist hurting, muscle soring and I just left. Planning to do 30-50 pullups sometime later today though. 10lbs increase for squat tomorrow might seem unrealistic, but hopefully i can hit that 275x5 before XArena comes back.
Wtf, I swear I logged in my workout yesterday. Ugh, again.
Anywayz, not completely recovered from the house renovation thing two days ago, nver doing that again. Squat suffered because of it especially, feeling slightly sore everywhere, just generally in a bad state.
Intensity Squat Day:
Squat: 135x5, 155x5, 185x5, 205x3, 225x1, 245x1, 275x2.5
Out of the hole and half way there on the 3rd rep for 275. I refuse to believe that my 10lbs weekly increases is done.
Dynamic Bench: 90x15x3
Lost count screw it.
Tricep Pulldown: 72.5x3x8
Easy, 1 minute rests
Pullups: BWx6, x8
Easy
Lats were especially sore. Hate myself for not recovering, I could have 275x5 in the bag. Going to incorporate core work for lower body. Met someone at the gym who’s fairly strong and he suggest that I drop DE bench and replace it with volume bench. I guess if I want to a big bench, i gotta bench big.
Lats were especially sore. Hate myself for not recovering, I could have 275x5 in the bag. Going to incorporate core work for lower body. Met someone at the gym who’s fairly strong and he suggest that I drop DE bench and replace it with volume bench. I guess if I want to a big bench, i gotta bench big.
*Sigh, disgusted with squat.[/quote]
im that dude lol, you got a cellphone btw? pm me ur number
Lats were especially sore. Hate myself for not recovering, I could have 275x5 in the bag. Going to incorporate core work for lower body. Met someone at the gym who’s fairly strong and he suggest that I drop DE bench and replace it with volume bench. I guess if I want to a big bench, i gotta bench big.
*Sigh, disgusted with squat.[/quote]
im that dude lol, you got a cellphone btw? pm me ur number [/quote]
naw man i dont have a cell. but add me on facebook actually, I will pm you. btw, I watched some Frank Yang videos, the man is one psychopath, awsome, muva fucker.
Thinking of adjusting my template a bit for bench:
Volume Squat Day:
Squat-5x5 @ 90% of 5RM
Recovery Bench Press- 3x5 @ 70-80% of 5RM
Recovery Squat Day:
Squat-3x5 @ 72% of 5RM
Intensity Bench Press (or some variation)- Work up to some kind of max, then a 8RM or 10RM
Bench Assistance (Bench variation)- Work up to the some kind of max
Deadlift- Work up to some kind of max
Assistance Day:
Random stuff,for pump and recovery, minimum rest between sets.
Intensity Squat Day:
Squat- Work up to some kind of max
OHP (If not, CGBP)- Work up to some kind of max, then a 8RM or 10RM
Bench Assistance (Bench variation)- Work up to some kind of max
You might argue that I’ve got too much volume and I will be overtraining but in my defence, I space out my two intense bench sessions with a recovery in between. Also, I’m planning to up my diet by a lot and reorganize my sleep pattern, I never ever wanna experience that shitty feeling of not recovered again.
Lats were especially sore. Hate myself for not recovering, I could have 275x5 in the bag. Going to incorporate core work for lower body. Met someone at the gym who’s fairly strong and he suggest that I drop DE bench and replace it with volume bench. I guess if I want to a big bench, i gotta bench big.
*Sigh, disgusted with squat.[/quote]
im that dude lol, you got a cellphone btw? pm me ur number [/quote]
come train with me and macmade, i saw yer youtube vids aha, ill pm you my number
wtf, not recovered, most tiring session I’ve done in quite a while :S
Volume Squat Day:
Squat: 135x5, 235x5x5
This felt super heavy o.O definitely have been overworking myself, not gonna stop though, just gonna eat more. Alert Alert
Pendlay Row: 135x5, 155x3, 175x1
Horrible form and didn’t know wth I was doing. Im guessing my legitmate 1RM is 155-165.
Pullups: BW 45x5, x4, x1, x1, BWx5, x8
Tried to get 15 but I guess not.
Overall tiring day, need to recover, fast. Gonna inject myself 4 tsp of peanut butter every half an hour tonight.
[quote]Macmade wrote:
wtf, not recovered, most tiring session I’ve done in quite a while :S
Volume Squat Day:
Squat: 135x5, 235x5x5
This felt super heavy o.O definitely have been overworking myself, not gonna stop though, just gonna eat more. Alert Alert
Pendlay Row: 135x5, 155x3, 175x1
Horrible form and didn’t know wth I was doing. Im guessing my legitmate 1RM is 155-165.
Pullups: BW 45x5, x4, x1, x1, BWx5, x8
Tried to get 15 but I guess not.
Overall tiring day, need to recover, fast. Gonna inject myself 4 tsp of peanut butter every half an hour tonight. [/quote]
Sunday, I’ll teach you Pendlay rows, I do them but I just call em BB rows… back parallel to floor, bar rests on the floor between every rep, etc. eat more!!! raghh!
LOL @ the injecting
Okay so, I have not been lacking food since the start of the week but yet squat still feels heavy, probalby lack of sleep. averaging around 7 hours.
Recovery Squat Day:
Squat: 185x3x5
Wayy harder than the last recovery day.
Bench Press: 75x5, 95x5, 115x5, 135x3, 155x1, 175x2, 150x9
The spotter said I was bouncing the weight off my chest? idk, havent videotaped myself in ages but he might be mistaking my push with my hips as moving my entire upper body. Besides, my descent is always fast but controlled so he might have thought i was using momentum. Anywayz, next time Imma definitely videotape my bench.
Pin Press: 135x5, 155x5, 175x1, 135x10
First time doing this. Planned floor press first but I didn’t like the exercise. Pin set ~3 inches above chest, elbows just slightly below parrallel at pin. Experimenting still.
Deadlift: 225x3, 295x3.5
Back was rounding definitely. The fourth rep got past my knee. Still I think I have 315 pull in my backpack now
Pullups: BWx3x10
Minimum rest.
More food, more sleep, must recover for sunday Squat!
Funny thing today. Went to this debate thing and I decided to troll the debate cuz the resolution was shit. So during my rebuttal, I started off by laughing and calling out their fallacy then called them retarded. The judge gave me an 8/10 for delivery then scratch, a 6, then scratch again, a 4. lololol Meanwhile, 3 pieces of salmon, 5 pieces of chicken breast plus alot of other shit. Gonna take a hugggge nap.
