today I benched at my gym. I had a smart person who knows how to give lift off’s, the bench has the pins higher so I dont have to how the bar that far to un rack it. And it has a nice firm pad unlike the one at school where you sink in. Also the one at school
is crooked so it sucks to bench at school.
Point is its easier to bench at my gym than at school where I hit 365x5
bench
135x5
225x5
315x3
385x5 I bounced… but its gym bench so I dont care PR!
Bottom up bench with like 50lbs chains
235x2x10 like 285 at the top paused on the bottom
dumbell incline
50x10
75x10
100’sx12 PR
cable flys
3x10-20
OH extensions with dumbell
80x10
80x20
dumbell curls
25x10
50x10
70x10 cheating
close grip bench
135x50 not good form
185x16
cheat curl
135x5
155x5
185x5
side lateral
20x10
25x10
30x10
35x10
shoulder press
135x3x10
pushdown
3-4x10-20
decline bench machine
225x15
315x15
machine curls
3x10-20
I was there for 3 hours and got bored…
2 days off and Il go for 2-3 reps bounceing with 405, Il get it on video if you guys promise not to roast me alive for bounceing as much as I am…
[quote]Mega Newb wrote:
Lindow wrote:
oh god, I don’t even want to look here anymore, your progress is so much greater then mine…
Steps to making good progress strength wise.
bulk for years at a time gaining at least 1lb a week
learn everything you can about lifting
push your self as hard as you can every time you lift
As you can see almost no one does any of these things, much less all three at the same time consistantly.
I dont make better progress than anyone here, I just do things differently. If you did what I did you would be makeing progress at least as fast as I am.
[/quote]
This is the truth. You’re young etc, blah blah, yet everything I have experienced leads me to believe that this is the truth.
[quote]Nikiforos wrote:
Mega Newb wrote:
Lindow wrote:
oh god, I don’t even want to look here anymore, your progress is so much greater then mine…
Steps to making good progress strength wise.
bulk for years at a time gaining at least 1lb a week
learn everything you can about lifting
push your self as hard as you can every time you lift
As you can see almost no one does any of these things, much less all three at the same time consistantly.
I dont make better progress than anyone here, I just do things differently. If you did what I did you would be makeing progress at least as fast as I am.
This is the truth. You’re young etc, blah blah, yet everything I have experienced leads me to believe that this is the truth.
[/quote]
Yeah basically, genetics dont play as much of a role as persistence and knowledge.
Today, benched again, I couldnt help my self I wanted to get 405 before I turned 17.
I benched at school so it sucked, I can never bench anything on those shity benches…
135x5
225x3
315x1
365x1
385x1
405x1 missed 2, next time Il get 2 or 3 reps at the gym.
I turn 17 tommorow so I wanted to get 675 dead today… Im tired and knew I wouldnt be at my strongest. That and Im training at the gym where the plates are slightly smaller so I have to move the bar a little tiny bit further
135x3
225x3
315x2
405x1
495x1
585x1 slow
675x0 fast off the floor hit a wall right bellow my knee’s
rack pull 3" bellow knee’s to work sticking point
135x5
315x3
405x3
495x3
495x10 585 was to heavy for these…
SSB low box squat
135x3
225x2
315x2
405x1
475x1
515x2 PR! this is my max with knee wraps and no box, now done without knee wraps off a low box, paused… yeah Im getting stronger
Im gonna take a few days off deadlifting now, then work on my rack pull sticking point and continue to upp my box squat until I get 600lbs for a few reps off the box with a straight bar.
[quote]Mega Newb wrote:
Lindow wrote:
oh god, I don’t even want to look here anymore, your progress is so much greater then mine…
Steps to making good progress strength wise.
bulk for years at a time gaining at least 1lb a week
learn everything you can about lifting
push your self as hard as you can every time you lift
As you can see almost no one does any of these things, much less all three at the same time consistantly.
I dont make better progress than anyone here, I just do things differently. If you did what I did you would be makeing progress at least as fast as I am.
[/quote]
you’d da man, and humble as fuck, this is good advice and I know I have to follow it more, especially step 1, my gains are coming just not as fast as yours. best of luck.
I bounced the reps but Im still happy with it! The funny thing is I kept going off balance and I had to breath before my first rep and replace my feet 2 times. Without all the bullshit Im probably good for 4 reps maybe.
Incline dumbell, I did these slow because I got hurt on dumbells before.
50x10
75x10
100x5
120’sx6 PR
Medium grip bottum up bench in the power rack, 50lbs chains
285x3x5 paused at the bottom, 335 at the top.
Seated barbell shoulder press to chin
135x5
155x5
185x5
225x10
cheat dumbell curls
20’sx10
50’sx10
80’sx10 bad cheat on these
Squats, with olympic lifting belt = no support = less weight.
Straight bar no box
135x3
225x3
315x3
405x3
495x1
550x6 I had 7, 8 if I had my belt. I didnt go for 7 because the bar had slid down to far on my back and I was woried.
Oh, by the way, when I turned 16 I made my goals a 700lb squat, 700 dead and 425 bench, well I missed them but not by much at all. So Im pretty happy about that.
Im probably something like
squat 700
bench 430
dead 685 (with lifting straps of course)
Considering I thought my goals were really high at the time I cant complain.
Anyway, new goals.
Bench 500 bounce/touch and go
Squat 750-800 knee wraps, belt, monolift
Dead 750 + or - lifting straps, belt
I would also like to bulk to a weight where I could lean down and be 300lbs with a 40" waist. Where right now Im 324 morning weight with a 50.5" waist. So another 30lbs of lean mass be it from muscle, water, height, creatine, what ever.
Bench
135x5
225x5
315x4
365x3
410x3, PR! bounced, easier than 405x3, if I didnt miss groove on the third rep I might have had 4. Next time 405x4 or 415x3
Incline dumbell
60x10
90x10
130’sx5 PR
bottum up close grip bench in the power rack
135x5
225x4
315x3 50lbs chains 365 at the top
315x3 50lbs chains etc
seated shoulder press to chin
135x5
225x5
275x3 not a PR but if fresh Id probably hit 6 which would be a PR
dumbell skull’s
20’sx3x20
barbell curl
135x10 cheat
155x10 cheat
dumbell preacher
30’sx2x20
then I pretty much screwed around with light barbell shoulder press and light close grip bench, both lifts with 135 not going near failure.
I started creatine and Im gonna up my eating to try and keep my gains coming.
squats, just a belt, not feeling to strong…
135x3
225x3
315x3
405x2
495x1
545x1
605x2 PR form felt off, they were probably high, all though they would have passed in some federations. But on a better day I could get 3 to solid depth.
Im not saying they were high, but they could have easily been lower.
Rack pull, same height as last time when I hit 585x6
315x3
405x3
495x2
558x1 straps
635x5 PR! straps
Pulldown
stackx4x10
abb 5x5 1x10
leg curl
6x10
I think I should have a deload workout judgeing by how hard I have been training, so next squat etc workout will be light and high rep. But after that its all heavy shit.
Good workout, unfortunatley I didnt have a spotter so I couldnt push my self, but Im glad I went light for a workout and did some high rep shit.
Next few workouts will be with 425 on bench, then I should have 405x6-7 at that point I will just work on my reps with 405 until I have 10 and then go on a long peaking program until I can bench 500.
deadlifts, belt and lifting straps, touch and go
135x3
225x3
315x3
405x3
495x2
585x2
675x5 holy crap! PR!
I must have really hit the name on the head with those low rack pulls and deficit deadlifts, once I went back to the floor and took 5 days off deadlifting my deadlift shot up like 30-40lbs
