[quote]LUEshi wrote:
I could, but Im not built to bodybuild, no calves and a big waist.
You realize you just described every Olympia winner of the past 15 years, right?[/quote]
lol
Well… I also have short muscle belly’s, and could never stand the bodybuilding diets.
Do you ever lift with suits? Bench shirts, etc?
[quote]Tmmmey wrote:
Do you ever lift with suits? Bench shirts, etc?[/quote]
no, all though I would like to get into a deadlift suit sometime.
Like 3 days ago I deadlifted at my gym, the plates are smaller in diameter and Im usually allot weaker in deadlift there…
135x5
225x3
315x3
405x3
495x2 lifting straps on
585x2
710x3 PR
thats 5lbs over the equipped world record for deadlift, for a set of 3 folks!
The world record for juniors?
[quote]Stronghold wrote:
The world record for juniors?[/quote]
16-17, 705 in the usapl the other records are in the low 600’s but they are raw.
Bench (bouncing)
135x5
225x5
315x4
385x10 PR definitley had 11 in me
Narrow grip
135x5
225x3
315x3
385x4 PR
Incline bench
135x5
225x5
315x2 pause reps
Damn I got weak shoulders! Once I bring those bad boys up I should see some more bench improvement.
[quote]Mega Newb wrote:
Bench (bouncing)
135x5
225x5
315x4
385x10 PR definitley had 11 in me
Narrow grip
135x5
225x3
315x3
385x4 PR
Incline bench
135x5
225x5
315x2 pause reps
Damn I got weak shoulders! Once I bring those bad boys up I should see some more bench improvement.[/quote]
As weird as it sounds, your training log is very inspirational- almost addictive, because you’re doing a lot of things right. Is a typical week for you now still as you described it earlier in the thread?
I plan to start a medium term bulk soon for 4-5 months. I will be using a similar protocol to you and aiming for around 15 pounds of muscle and 10 pounds of water/fat by the end to prepare me for university sports.
(though obviously in an ideal world there will be no fat, but I won’t freak over it as I can burn “bulk fat” pretty easily)
[quote]Nikiforos wrote:
Mega Newb wrote:
Bench (bouncing)
135x5
225x5
315x4
385x10 PR definitley had 11 in me
Narrow grip
135x5
225x3
315x3
385x4 PR
Incline bench
135x5
225x5
315x2 pause reps
Damn I got weak shoulders! Once I bring those bad boys up I should see some more bench improvement.
As weird as it sounds, your training log is very inspirational- almost addictive, because you’re doing a lot of things right. Is a typical week for you now still as you described it earlier in the thread?
I plan to start a medium term bulk soon for 4-5 months. I will be using a similar protocol to you and aiming for around 15 pounds of muscle and 10 pounds of water/fat by the end to prepare me for university sports.
(though obviously in an ideal world there will be no fat, but I won’t freak over it as I can burn “bulk fat” pretty easily)[/quote]
Typical week as in diet? I dont have a set diet, every time I try to have a set diet I fail. Being a fat teenager I trust my body to eat enough just by eating when I get hungry. However I eat lots of unclean food so its easy to get in the calories/protein etc.
If your gonna bulk my only advice is focus on strength, if the goal is muscle mass then focus on strength. Just work on your strength in higher reps, more exercises, more sets etc.
People have more of less the right idea of exercises that wil build muscle, and rep schemes that will build muscle. But without the strength gain they are really no different than the guys who go into the gym and do the same reps and the same weight for years on end with no progress.
Deadlift (still injured from pulled spinal erector)
135x10
225x4
315x3
405x3
495x1 the discomfort of the injury made this very slow
Il call this a light deadlift workout…
Barbell cheat curl
135x5
185x5
225x6 PR
Pulldown
Stackx32 PR
Cable row
Stackx20 PR but i never do these so its not really a PR
Side bend
100x20
rotator cuff stuff
3x10
Cable fly for prehab
??x50
[quote]Mega Newb wrote:
Typical week as in diet? I dont have a set diet, every time I try to have a set diet I fail. Being a fat teenager I trust my body to eat enough just by eating when I get hungry. However I eat lots of unclean food so its easy to get in the calories/protein etc.
If your gonna bulk my only advice is focus on strength, if the goal is muscle mass then focus on strength. Just work on your strength in higher reps, more exercises, more sets etc.
People have more of less the right idea of exercises that wil build muscle, and rep schemes that will build muscle. But without the strength gain they are really no different than the guys who go into the gym and do the same reps and the same weight for years on end with no progress.
[/quote]
Oh yeah, I’ve definitely gotten the message by following you and some other people’s progress. Eating progressively more and lifting progressively heavier seems to be what I need to focus on. I was asking with regards to your training. I am starting this bulk tomorrow, and I think my training will be like this…
Day 1: Chest/Triceps- Heavy benching and tris will be my focus here
Day 2:Legs/Core- Heavy squatting will be my focus here
Day 3:Rest
Day 4:Shoulders- Heavy military pressing and shrugs
Day 5:Rest/Boxing/MMA
Day 6:Pulling- Heavy deadlifts, pulling exercises and curling
Day 7:Rest/Cardio/Sports
Do you reckon this will be enough for the amount of food I will be eating? I have good recovery ability, and I think this will be just right.
[quote]Nikiforos wrote:
Mega Newb wrote:
Typical week as in diet? I dont have a set diet, every time I try to have a set diet I fail. Being a fat teenager I trust my body to eat enough just by eating when I get hungry. However I eat lots of unclean food so its easy to get in the calories/protein etc.
If your gonna bulk my only advice is focus on strength, if the goal is muscle mass then focus on strength. Just work on your strength in higher reps, more exercises, more sets etc.
People have more of less the right idea of exercises that wil build muscle, and rep schemes that will build muscle. But without the strength gain they are really no different than the guys who go into the gym and do the same reps and the same weight for years on end with no progress.
Oh yeah, I’ve definitely gotten the message by following you and some other people’s progress. Eating progressively more and lifting progressively heavier seems to be what I need to focus on. I was asking with regards to your training. I am starting this bulk tomorrow, and I think my training will be like this…
Day 1: Chest/Triceps- Heavy benching and tris will be my focus here
Day 2:Legs/Core- Heavy squatting will be my focus here
Day 3:Rest
Day 4:Shoulders- Heavy military pressing and shrugs
Day 5:Rest/Boxing/MMA
Day 6:Pulling- Heavy deadlifts, pulling exercises and curling
Day 7:Rest/Cardio/Sports
Do you reckon this will be enough for the amount of food I will be eating? I have good recovery ability, and I think this will be just right.
[/quote]
Well when your bulking, and arent looking to gain to much excess body fat working out more often is fine. Not that I know shit about bulking and staying lean tho lol.
You have chest/triceps, and then a shoulder day, but only 1 back day. I neglected my back to start with and now not only is it not as big as it could be but it holds me bak in my lifts to.
I personally would do something like
Day 1: Chest/shoulders (shoulders being side and rear delts only)
Day 2: Deadlifts/legs (main focus on quads) leg press etc
Day 3: Back/traps/biceps
Day 4: Shoulders/Triceps (shoulders being shoulder pressing + side and rear delts)
Day 5: Squats/legs (main focus on hamstrings) stiff leg deads etc
Day 6: Back/traps/biceps
Day 7: Boxing/mma/ what ever (or use this day for extra weak point work
I would train like this for 4ish weeks at a time followed by a deload week where I only lift 3 days a week (chest/shouders/ triceps) (Back/traps/biceps) (squats/deads/legs)
But thats just me, your program will work as long as the volume is decent, you have good exercises, and gain strength.
[quote]Tmmmey wrote:
Do you ever lift with suits? Bench shirts, etc?[/quote]
no
(convict elbow sleeves on)
Bench 405x7
Close/narrow grip 405x2
Seated shoulder press 225x15
Deadlift (lifting straps)
135x5
225x3
315x3
405x2
495x2
585x10 PR
Cheat curl
135x5
185x4
225x7 PR
Pulldown
Stackx33 PR
Cable row
Stackx23 PR
rotator cuff/cable flys
bench
135x5
225x5
315x4
365x1
405x1
425x3 PR I might have had 4 but the spotter grabed it at the top
close grip
135x5
225x3
315x3
365x1
415x0 missed it at the very top
seated shoulder press
135x5
225x4
275x6 PR
Pretty weak workout… However, Im 100% sure that I will hit another PR next time I train, I have a solid 430x3, maybe even 435x3.
On a side note tho, Im now weak as hell at lockout. So Im gonna start chain benching instead of normal benching, throw in 2-3 board and more tricep work.
So much for your lagging bench, huh?
How long do you think it will take you to be cracking a 500 bench?
[quote]Stronghold wrote:
So much for your lagging bench, huh?
How long do you think it will take you to be cracking a 500 bench?[/quote]
Well, I think I got a pretty solid 460 right now, so Im gonna say 15-20 weeks until 500. This is guessing optimistically tho.
in one of your posts in your old log as uber newb wasnt there talk of a 1800lb total at 18. now by my maths you have beaten that at 17 so whats the goal now before your 18? anythoughs of a comp?
[quote]HitEmHard wrote:
in one of your posts in your old log as uber newb wasnt there talk of a 1800lb total at 18. now by my maths you have beaten that at 17 so whats the goal now before your 18? anythoughs of a comp?[/quote]
I want to gym total 2000 while Im 17, 500 bench 800 dead and 800lb box squat (lets just say thats 700 without the box for shits and giggels). The squat would be well over the world record, the deadlift would be close to 100lbs over the equipped world record. And I think the youngest person ever to bench 500 was 18, I could be wrong about that tho.
In competition I would like to total 1735 in 100% raw powerlifting just to total elite. And break all the raw world records for my age group.
I dont want to set really high goals for competition because I dont want to set my self up for failure… I cant expect to have my best gym lift in competition. If you know what I mean.
Anyway, once I ordered a texas deadlift bar, and a texas power bar, and built my self a deadlift platform and got a extra set of saftey pins so I can use a monolift at home. Once I get some more 45’s for my home gym I will start to seriously work toward my goals. As I have been slacking off on the squat and deadlift a little bit latley.
i really hope you succeed. i havent followed your previous logs but you obviously have been doing things right, slapped being fat in the face, which most teenagers your age couldnt do, much less do it for years.
you will set some major records when you go to the meet. i wouldnt be surprised if eventually you set some world records(not just for under 18)
[quote]Mega Newb wrote:
HitEmHard wrote:
in one of your posts in your old log as uber newb wasnt there talk of a 1800lb total at 18. now by my maths you have beaten that at 17 so whats the goal now before your 18? anythoughs of a comp?
I want to gym total 2000 while Im 17, 500 bench 800 dead and 800lb box squat (lets just say thats 700 without the box for shits and giggels). The squat would be well over the world record, the deadlift would be close to 100lbs over the equipped world record. And I think the youngest person ever to bench 500 was 18, I could be wrong about that tho.
In competition I would like to total 1735 in 100% raw powerlifting just to total elite. And break all the raw world records for my age group.
I dont want to set really high goals for competition because I dont want to set my self up for failure… I cant expect to have my best gym lift in competition. If you know what I mean.
Anyway, once I ordered a texas deadlift bar, and a texas power bar, and built my self a deadlift platform and got a extra set of saftey pins so I can use a monolift at home. Once I get some more 45’s for my home gym I will start to seriously work toward my goals. As I have been slacking off on the squat and deadlift a little bit latley.
[/quote]
i have no doubt that you will achieve this. Your strong as hell and only seem to get stronger. Now with a 2000lb total in sights theres no room to be slacking! come on man its pointless being that big if your slacking! now crush some huge weight!