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hi there guys, a little background.
Age:18
Country: mexico (i mention this just in case my english goes bad)
Weight: 125kg
Height: 1.80m
Years training:2
Current maxes
Deadlift:160 Kg
Squat: 140 Kg
Bent over BB row:110kg
Bench press: 95kg
Push press: 80kg
now my goal it’s to lose at least 40 punds of fat, (check latest posts), i’m on a low carb diet and doing a 5 day routine.
any help or tips are greatly welcome
Day 3
Deadlift
5x1x150kg
Bench press
5x1x90kg
Jump chin ups
5x1xbw
Deadlift
2x6x101.5kg
1x7x101.5kg
Incline bench press
2x6x64kg
1x7x64kg
I am also chasing a 400 deadlift. I might be there already, but I wont kno for another 2 1/2 weeks, good luck!
Day 5
Squat
6x1x131kg
Barbell row
6x1x115kg
Push press
6x1x78kg
Squat
1x6x88kg
2x7x88kg
Barbell row
1x6x88kg
2x7x88kg
Overhead press
1x6x49kg
2x7x49kg
And that was it, i feel this trainings are awesome, they’re a little bit long, but really nice.
As for the programs says, i have to work up to 8x1 in all my lifts (currently at 6x1), then the next work out go up with the weight 5-10lbs, ans that’s it, i think i love this program, 'cause i don´t miss reps, always lift heavy, and slowly but sure gaining strength and size.
Any help would be really apreciated
Where is your sticking point during your deadlift?
[quote]BlackLabel wrote:
I am also chasing a 400 deadlift. I might be there already, but I wont kno for another 2 1/2 weeks, good luck![/quote]
o thanks man, good luck for you too, i’m willing to hit my goal in 3 months, then go for 440lbs
[quote]sgraas89 wrote:
Where is your sticking point during your deadlift?[/quote]
my sticking point it’s when the bar just passed by my shins, also other thing has stopped my deadlift is grip, now i’m working hard on it, also training with Heavy hand grippers
[quote]tuchavito wrote:
my sticking point it’s when the bar just passed by my shins, also other thing has stopped my deadlift is grip, now i’m working hard on it, also training with Heavy hand grippers[/quote]
What worked for me was to start doing pin pulls in the squat rack. Just raise the bars up to where you want them and work from there to improve your strength for the lockout. As far as grip, your hand grippers are great but also try holding the edge of a 45 pound plate in each hand for 30 seconds, 15 rest, repeat.
Hope this helps.
today’s training
Deadlift
6x1x150kg (shit, last set felt heavy)
Bench press
6x1x90kg (really happy for this, in a month i’ll bench 100kg (220lb)
Chin ups
6x1
(on last training i was doing jump chin ups, but today i started from the hang, i stucked at mid point, with my elbows at 90°, so what i did was to set a bar across the pins, so i could help me a little with one leg and make it to the top portion, and then a slow negative)
Deadlift
1x6x101.5kg
2x7x101.5kg
Incline Bench press
1x6x64kg
2x7x64kg (last rep was really hard)
Jump chin ups,(from midpoint)
3x6xbw
guys, i feel i’m doing good with my training, i keep progresing and training hard, but i have a little problem, well a BIG one, i weight 115kg, a lot of fat, i have only been training for 2 years, but only 1 hard.
I really love lifting heavy, but i have troubles with my mmm non-diet, would you help me out? , and with this program i’m in, what kind of cardio should i do?
thnaks guys
well, sorry for the late post, i,ve only posted some workouts, but i’ve been training with heavylifts (above 90%) like for 7 weeks, and now i’m fried, so just to end this cycle i did the following 2 trainings
Sunday
Deadlift
1x1x154kg,20 sec pause,1x1x154kg,60 sec pause,1x1x154kg
1x5x121kg,20sec pause,1x3x121kg,20sec pause,1x2x121kg
Bench press
1x1x92.2kg,20secpause,1x1x92.2,60secpause,1x1x92.5
1x5x74kg,20secpasuse,1x3x74kg,20secpause,1x2x74kg
Chin ups(asisted)
1x1xbw,30secpause,1x1xbw,30secpause,1x1xbw,30secpause
Power shrugs (from knee level)
1x8x121kg,1x12x121kg,1x10x121kg
Incline db bench press
1x9x24kg(DB),1x8x24kg,1x8x24kg
Jump chin ups
3x6xbw
monday
Squat
1x1x135.5,15secpause,1x1x135.5,15secpause,1x1x135.5,15secpause
1x1x135.5,15secpause,1x1x135.5,15secpause,1x1x135.5,15secpause,
BB row
1x1x115,15secpause,1x1x115,15secpause,1x1x115,15secpause,
1x1x115,15secpause,1x1x115,15secpause,1x1x115,15secpause,
Push press
1x1x80kg,30secpause,1x1x80kg,30secpause,1x1x80kg,30secpause
1x1x80kg,30secpause,1x1x80kg,30secpause,1x1x80kg,30secpause
Then somehow i knew that if i had move on, i’d injury my self, so i stopped today and will take a week off, today i have a little almost non existing pain in my left elbow and knee.
so i’ll be back in a week or 10 days, meanwhile i will do some cardio and chek my diet, cause i don’t feel like deloading, i’m really taxed
hi guys, i’m back, i really neede than rest, today i had a really good workout, not too heavy, cause i went to my doctor, and told me the truth, i´m really fat, and obviouslly neen to lose fat.
My todays training looked like this:
DEadlift:
3x5x131kg
Bench press
3x5x82kg
Chin ups (assisted)
3x2xbw
Inclined DB bench press
1x8x24kgDB,1x7,1x7
Reverse grip lat pull down
3x5x74kg
today i had a conversation with my old foot ball coach, he told me that if i’m concerned about losing fat and strength, to drop some volume and add HIT.
todays training
Squat
3 warm up sets
3x5x113kg
BB row
3 warm up sets
3x5x99kg
Strict Military press
3 warm up sets
3x5x50kg
then grip work (hand grippers)
2x10x150lbs
3x5x200lbs
shit, i was out almost for a month, i got a minor injury in my lowerback, caused for falling form a motorcycle (nothing really bad, now i’m fine), and had to take 3 weeks off training, now i’m back and ready to hit my goal (400 DL), and i started a west side like routine.
Day 1
This was my first day training like this, and i gave all i had.
Deadlift
Started with a set of 10 reps with only 70kg, and made jumps of 20kg
i worked up to a max single, 1x1x165kg PR!!!
i tried 170kg and missed, but i’m sure that on my next ME day i’ll lift them.
Squat
two light warm up sets, then
3x7x100kg,
i felt that they were great, and hit point deadlift didn’t, but they were really hard, i hate doing squats, but i love the results, so i’ll keep 'em.
BB Good mornings
one warm up set
3x8x79kg
i’ve gone heavier on this ones, but because of my previous exercises i lowered the weight, also they are only an accesory movement.
Knee raises
5x10x only bw
i felt really tired after my training, but i felt really satisfacted, 'cause i hit a DL PR
Day 2
ME bench
i started with a light warm up set of 50kg, made 10 reps, then made jumps of 15kg and then just 5kg.
i worked up to a max single of 97kg,
i tried 101 but missed, i guess i tried to add too much, let’s see what i lift on next ME day.
Skull crusher
two light warm up sets with 15kg, then
4x8x25kg, i felt sad with this, i thought i could handle more weight.
DB row
Two warm up sets, then
3x8x40kg DB
Lat pull down
2x9x57kg
Military DB press
3x9x15kg DB, these were strict ones
Rear delt raises ( i don’t know the name of the exercise in english)
3x12x5kg, just to pump
Day 3
DE lower boddy
I had a talk with a strongman i met in facebook, and he gave me alot of advices, he told me to take my 5-6RM squat and make doubles for DE day, so what i did
Speed squats
8x2x101.5kg
Speed Pulls (60% 1RM)
5x2x102kg, these felt great.
Romain DL
1x10x106.5kg
2x8x106.5kg
my first set was really hard, and i think i hit muscle failure, so in my next 2 sets i did only 8 reps.
Good mornings
3x10x67kg
my lower back was really tired, and these ones were really light
DB curls
3x7x15kg
1x10x15kg
i felt like training biceps so i did some DB curls, they were really light, only for pump.
Knee raises
4x11
please post, any comments or help are welcome, i know my routine isn’t great ( my first time doing one like this), been researching, seeing some routines, and made one my self.
My current maxes
DL 165kg
Bench 97kg
Squat 140kg
My short term goals are:
DL 185kg
Bench 120kg
Squat 160kg
i know i can hit those like in 2-3 months, but my real goal is a 200kg DL (440lbs)
[quote]tuchavito wrote:
monday
Squat
1x1x135.5,15secpause,1x1x135.5,15secpause,1x1x135.5,15secpause
1x1x135.5,15secpause,1x1x135.5,15secpause,1x1x135.5,15secpause,
BB row
1x1x115,15secpause,1x1x115,15secpause,1x1x115,15secpause,
1x1x115,15secpause,1x1x115,15secpause,1x1x115,15secpause,
Push press
1x1x80kg,30secpause,1x1x80kg,30secpause,1x1x80kg,30secpause
1x1x80kg,30secpause,1x1x80kg,30secpause,1x1x80kg,30secpause
Then somehow i knew that if i had move on, i’d injury my self, so i stopped today and will take a week off, today i have a little almost non existing pain in my left elbow and knee.
so i’ll be back in a week or 10 days, meanwhile i will do some cardio and chek my diet, cause i don’t feel like deloading, i’m really taxed[/quote]
Long pauses on squat aren’t Necessary. 2 mississippi at the most.
Unless those are the rest count?
[quote]BlackLabel wrote:
tuchavito wrote:
monday
Squat
1x1x135.5,15secpause,1x1x135.5,15secpause,1x1x135.5,15secpause
1x1x135.5,15secpause,1x1x135.5,15secpause,1x1x135.5,15secpause,
BB row
1x1x115,15secpause,1x1x115,15secpause,1x1x115,15secpause,
1x1x115,15secpause,1x1x115,15secpause,1x1x115,15secpause,
Push press
1x1x80kg,30secpause,1x1x80kg,30secpause,1x1x80kg,30secpause
1x1x80kg,30secpause,1x1x80kg,30secpause,1x1x80kg,30secpause
Then somehow i knew that if i had move on, i’d injury my self, so i stopped today and will take a week off, today i have a little almost non existing pain in my left elbow and knee.
so i’ll be back in a week or 10 days, meanwhile i will do some cardio and chek my diet, cause i don’t feel like deloading, i’m really taxed
Long pauses on squat aren’t Necessary. 2 mississippi at the most.
Unless those are the rest count?[/quote]
yes, but those were in kg, and they were like 95% of my 1RM, they were rest paused.
what do you think about the new routine?