Ya u might be fat dawg. Hard to tell. Gonna need to see that belly button
How tall u iz
181cm. Definitely have a bit of body fat that needs to go. Will drop that after this cycle.
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FWIW i pulled 220kg x4 today. Equiv to roughly 225 x3. So only 15kg off my 3rm PR and im only half way through the program.
12 weeks ago when i first started back at the gym again, i could barely do 100kg x5.
Sitting at roughly 108.5kg bw.
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Pulled 255kg x4 today. Squat 200kg x5 last week. I have a 220kg x3 squat on Monday that im pretty confident ill get, aiming for 265kg x3 deadlift on the Friday that im iffy about.
After that ill deload a bit and drop all volume for a week and test singles the week after.
Currently about 112.7kg body weight.
@mnben87 Thought you might be interested in this.
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Them are starting to be pretty solid powerlifting numbers. I could not do 255kg for 4. I did just hit 260 kg (actually 575 lbs, as I was using lb plates) for a single. Missed 585 lbs, but almost got to lockout.
That squat is pretty solid too.
You contemplating doing a powerlifting meet? They are a lot of fun IMO. Many donāt want to do it unless they think they can win. Most of those people never compete.
Im tempted to just go all out this week of triples and do 505x3 on squat and 595x3 deadlift.
I have another triple in squat after that so hoping for somewhere between 505x3 and 530x3.
After i drop volume the week after and test 1rm the week after that im hoping to be able to get a 638 deadlift and a 572 squat. But i guess ill wait and see.
Yeah definitely considering it. I have had a few people now ask me if im interested in it. I just wanted to improve my bench press before jumping into it. Im hoping for a 1rm of between 308 and 330 when i test it. Ive been benching 3x a week and its improving fast.
Might add, up until this point its been more physique orientated as you can see from my program although now that the weights are coming up fast the idea of going to more of a strength focus is tempting. I still want to cut down to 14-15% bf after this blast though then maintain it from there. I dont just want to be strong, i want to be happy with the way i look too.
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Me too. Iāve kinda switched from pure strength, to combo strength and looks. I want the NFL running back look.
That bench is low compared to squat and deadlift, but you can probably get that up. I am going to max out tomorrow on bench (my state is closing gyms for 4 weeks at least). If all goes well, Iāll go for a 10-20 lb PR of 375-385, but Iāll be almost 20 lbs lighter than when I hit 365. You kill me on squat and dead though. My best for gym and meet lifts for those is 507 in wraps for squat, and 575 for the dead.
How lean are you at the moment? Does having a lower bf% make much of a difference in max lift numbers?
I would love to be able to bench this much now. For my rep work i did 3x10 @ 225 which is 22 up from the week before. With the third bench day ive been really practicing technique as believe it or not its the one lift ive taken longer with to get right.
My form and technique on squat and dead is pretty good. I will cut volume back during my cut and stick to compounds to maintain my lifts or possibly add a little to them over the 3-4 months im dropping the extra weight. Will probably transition to a low bar squat as well. Ive heard you can squat 5-10% more low bar vs high bar but i guess it depends on the person and body mechanics ect.
Ive been using wraps lately and they work great. Not tight enough to aid too much in the lift, just enough to stabilize the knees.
It is hard to say on leanness. I have some ab definition. I would guestimate 16% (average of caliper and electric scale measurement). Leaner will hurt squat and bench (especially the bench) much more than the deadlift. Some pull more when they lose weight, but it seems individual.
I think I have gotten stronger though, so we will see where the bench is at. I did 3X5 with 315, and that was pretty easy last bench workout.
I think the latter part is true. Some are stronger high bar IME. It could be that they just never tried much at low bar? I think most are better with low bar if lifting big weights is the goal. Some really have depth trouble low bar though.
They can hurt quite a lot if they are tight. I actually think the pain almost helps me lift. Seems weird, but having a bit of pain around the knees makes the bar not feel as heavy for some reason. This only happened when I got used to them though. I did not hit depth the first couple time I tried to really tighten them (I could have but stopped because it hurt so much).
Im somewhere around 20-22%. Im hoping dropping down around that 15% i wont lose too much off my lifts butni guess we will see.
I have only really done high bar. With the shoulder issues ive had it was always a challenge to get into a low bar set up. Ive been doing a lot of shoulder mobility work so i believe it will be a lot easier now. Smart idea will be to start low and get the feel for it. Depth with low bar might be an issue for me in the beginning. I cant warm up with less then 115 pounds or i cant sit back into the squat with high bar.
First time using them everything felt great. Well except the walk out, that was a bitch until i was used to it. As mentioned, with them firm but not tight they give me that knee stability more so in the bottom and helps me keep my knees pushed out, without helping too much with the squat. It feels awesome in the hole with stable knees and being able to bounce out so fast.
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My form with wraps is better than with sleeves. I think the biggest thing is the knees stay right where I want them.
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Same. I normally do my volume work without any knee support. Only did 10, 8, 8 @ 308. Any more and form really starts to fall apart, plus it feels like im dying. Might be time i did some cardio.
I got 375 on bench, was a grinder, and I got a back cramp, but it went up.
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Congrats dude, thats awesome. Whats your training plans from here for your bench?
With lockdown, Iāll be working from home. Not as much fancy stuff to play with. Iāll do some volume work, which works well for me. Iāll probably do some banded bench too, just got those.
Is the aim still 405 and what sort of time frame are you looking at?
I havent tried anything fancy yet. I just straight lift at the moment. When i cut, strength will be main focus and ill drop all volume i was doing when i was blasting. Stick with compounds and accessories that will assist them. If i can at least maintain lifts ill be happy, if i can increase my PRs a tad ill be stoked.
Well the aim is just to get better. If I get lighter, and stay the same for strength that is a win, or stay about the same weight but get stronger that is good too. The big goal though is 405 at 198. Might take awhile though. Not sure if that is in the cards this year? Iām stopping my blast now thatv quarantine is on. Iāll try to cut a bit more fat off as Iām still a little soft.
Sounds like a solid plan. Keen to hear your progress.
Whats your cruise dose? Have you had any luck putting weight on your lifts while cutting on a cruise? I plan to cruise on 200mg p/w for this cruise alone while i cut then blast again.
I do 200 mg/wk as well. Iām thinking if I go slow, I can get a bit stronger while cutting, but if a bit of strength is lost, it will come back when the calories are increased.
What is your idea of slow? Is a pound a week too fast?
That was my thought too. I guess its probably smarter to just focus on dropping the fat rather then being overly concerned with losing a bit off lifts.