benched at home
95 x 4
95 x 3
95 x 3
130 x 3
130 x 5
200 x 1
200 x 1
220 x 1
220 x 1
240 x 1
240 x 1
270 x 1
300 x 1 spotter touched it at the top I was pissed, the rep was ugly as fuck tho.
275 x 5 PR
285 x 3 could had got 4 PR
300 x 1 nice
Good workout.
Any way the diet started this morning Il be getting 2500+ calories
I weigh 247.5
And I got before pictures so thats good.
Great attitude and training man.
I hope you make it big in the powerlifting world.
(when I was 16 I had a huge deadlift and a huge ass … and that was about it, so props)
As for trying what I which I knew back then …(pretty arrogant of me, but there you go)
Really, really try to get everything out of your legs that you can on the bench. Really shove them under you and blast through the heels on every rep. Usually the missing link between strong legs and a stronger bench.
Stupid, but here goes : don’t wear shoes while deadlifting.
Don’t fucking ever let anything hold you back. No injury, no girlfriend, no life. Deal with it, then move on.
Big issue when you’re aging. Never let up.
Thanks for the words of wisdom, I dont know if I will be big in the powerlifting world but that sure wont stop me from gettin strong as hell.
Benched again becaue Im an idiot.
From now on I only bench on fridays and shoulder and tricep work is only on sunday!
Any way
Pause benching
135 x 1
135 x 1
220 x 1
275 x 1 Pretty easy
300 NOPE not even close.
Normal benching
220 x 1
270 x 1 hard
300 x 1 decent
315 x 0 NOPE
275 x 3 hard!
Thats all for now.
Went to get a hard core workout at the YMCA…
Box squats at paralel or just a tin bit above. with a belt.
135 x 3
225 x 3
315 x 3
405 x 3
425 x 3 PR
450 x 2 PR
475 x 1 PR
deadlifts
225 x 1
315 x 1
405 x 1
455 x 1
550 x 1 PR belt + wraps
Hang cleans
135 x 3
135 x 3
155 x 3
185 x 3
205 x 2
225 x 2 PR
250 x 0 shit…
Lat pulldown
5 x 10 weighs moved up and down.
Dumbell shrugs
90 x 25
95 x 20
Im gettin strong as hell…
BTW I did all that with legs so sore I could barley get out of bed and I have to still get my self syked just to stand up off my couch.
i was just wondering if your goals for your 18th bitch are to be performed raw. cause if not you might wanna set higher goals you almost have a 600 deadlift with gear right now and your still 2 years off 18.
also do you have a set workout plan or do you just decided what you wanna do day by day. id love to see a template of your training.
[quote]Clifford wrote:
i was just wondering if your goals for your 18th bitch are to be performed raw. cause if not you might wanna set higher goals you almost have a 600 deadlift with gear right now and your still 2 years off 18.[/quote]
Yeah they wil be raw I dont think I will use knee wraps either I think it defeats the raw purpose.
With gear I could probably get all those numbers this year only my squat would probably be 650+.
[quote]Clifford wrote:
also do you have a set workout plan or do you just decided what you wanna do day by day. id love to see a template of your training.[/quote]
I just decide what I want to do day by day. It has worked decently so far, I would try alot of different programs but I dont like to waste time because as you know there are 1000’s of programs on the internet.
Shoulders Triceps and Back.
Im doing them today because tomorrow I leave for vacation for a couple days.
Shoulder Press seated no back to the seat. Taken to the chin not all reps locked out.
130 x 5
140 x 5
150 x 5
160 x 5 PR
170 x 3 PR
Close Grip Benchindex fingers starting on the gnarling so “Power Close grip” How I always do them.
135 x 5
200 x 5
225 x 5
250 x 4 missed 5 PR
Upright rows “slight cheat”
130 x 10 PR
130 x 10 PR
130 x 8 PR
Scull Crushers
95 x 19
95 x 10
95 x 7
Yates Rows
130 x 10
220 x 10
260 x 10
315 x 10 cheating my ass off but PR
225 x 15 last 2-3 didnt touch.
Shrugs
400 x 10 easy!
310 x 10 easy!!
220 x 20 EASSY!!!
This workout wore me out so bad I almost died my shirt was soaked with sweat I jumped right into a ice cold shower it felt so damn good…
All I had for carbs before that was a banana and some milk, and that was way earlier.
I got 330-350lbs of protein and only 40 of it was from whey. only about 2500 calories to.
I also just found out I grew a little over half a inch in the last couple days. Maybe a little extra growth hormone from squats and deads?
[quote]n3wb wrote:
benched at home
95 x 4
95 x 3
95 x 3
130 x 3
130 x 5
200 x 1
200 x 1
220 x 1
220 x 1
240 x 1
240 x 1
270 x 1
300 x 1 spotter touched it at the top I was pissed, the rep was ugly as fuck tho.
275 x 5 PR
285 x 3 could had got 4 PR
300 x 1 nice
Good workout.
Any way the diet started this morning Il be getting 2500+ calories
I weigh 247.5
And I got before pictures so thats good.[/quote]
fuckin’ A. good job on the deadlift too. You’ll get that 500 lb squat too. 2500 cals? are you trying to lose weight? I would recommend 3000 to start and taper down if needed. Better yet go on the anabolic diet.
I think you would do well on it as you really don’t count calories so much as don’t eat carbs except on the weekend. Come on dude, fried chicken, fried steak, fried cheese, fried eggs, cheeseburgers with fried bacon but no fries or bun, lol. Good luck
[quote]coloradosteve wrote:
n3wb wrote:
benched at home
95 x 4
95 x 3
95 x 3
130 x 3
130 x 5
200 x 1
200 x 1
220 x 1
220 x 1
240 x 1
240 x 1
270 x 1
300 x 1 spotter touched it at the top I was pissed, the rep was ugly as fuck tho.
275 x 5 PR
285 x 3 could had got 4 PR
300 x 1 nice
Good workout.
Any way the diet started this morning Il be getting 2500+ calories
I weigh 247.5
And I got before pictures so thats good.
fuckin’ A. good job on the deadlift too. You’ll get that 500 lb squat too. 2500 cals? are you trying to lose weight? I would recommend 3000 to start and taper down if needed. Better yet go on the anabolic diet.
I think you would do well on it as you really don’t count calories so much as don’t eat carbs except on the weekend. Come on dude, fried chicken, fried steak, fried cheese, fried eggs, cheeseburgers with fried bacon but no fries or bun, lol. Good luck[/quote]
I usualy have horible energy without carbs but Im going on vacation today so Il have a couple days off Il try the AD for the next couple of days If my strength energy stay about the same and I lose some weight Il keep at it.
Back
Pulldowns close grip
3 x 10
chest suported dumbell rows
50’s x 15
50’s x 11
50’s x 11
Bench press machine rows
3 x 15
Dumbell curls standing
20 x 10
40 x 10
concentration curls
20 x 10
30 x 6
I have no stamina… Good workout tho.
[quote]n3wb wrote:
I usualy have horible energy without carbs but Im going on vacation today so Il have a couple days off Il try the AD for the next couple of days If my strength energy stay about the same and I lose some weight Il keep at it.
[/quote]
yep, I just started the AD myself lastweek, and I didn’t have enough energy to workout last week. My energy is returning though, and I should be good this week.
[quote]coloradosteve wrote:
yep, I just started the AD myself lastweek, and I didn’t have enough energy to workout last week. My energy is returning though, and I should be good this week.
[/quote]
I remember when I first started lifting this time about two years ago, I was eating very low carb because I wanetd to lose weight. Basicaly in 10 weeks of hard lifting I took my bench from 105 to 120-125… I actualy sort of doing the AD now that I think of it.
I dont think Il do this diet based on todays workout. If my workout is bad then my day is bad. The main reason I train is for strength.
Thanks for the advice tho its definatley a way to lose weight especialy for some one like me who loves fried food.
[quote]n3wb wrote:
coloradosteve wrote:
yep, I just started the AD myself lastweek, and I didn’t have enough energy to workout last week. My energy is returning though, and I should be good this week.
I remember when I first started lifting this time about two years ago, I was eating very low carb because I wanetd to lose weight. Basicaly in 10 weeks of hard lifting I took my bench from 105 to 120-125… I actualy sort of doing the AD now that I think of it.
I dont think Il do this diet based on todays workout. If my workout is bad then my day is bad. The main reason I train is for strength.
Thanks for the advice tho its definatley a way to lose weight especialy for some one like me who loves fried food.
[/quote]
yeah, I though you were trying to lose weight, with the 2500 cal crap. Have you been making all your gains on just 2500 cal? That has to some sort of record, lol.
As far as the AD goes, I believe it takes a certain amount of tweeking, like instead of carb ups on weekends, I think I will try wed and sat for carb up days. Even though I am losing weight, maybe too much, I still want to get my deadlift to 500 lbs, and I am at 425 now. That I need to get my bench back up to 325 and hopefully higher.
I’ve been doing a lot of lactate training with my chest, and need to refocus on mass and strength in that area. My old ass should look into steroids too, but I’m just too lazy (I’m 34). I need every advantage I can get to defeat Phil Heath as mega super champ of colorado bodybuilding;). To bad he weights 210, and I weigh 187 on a good day.
Anyway, keep playing with the diet, track your calories, and weigh your food, blah blah, and you’ll keep making strength gains. Keep playing with the carbs, but keep everything else constant.
I actualy just started the diet like two days ago so I havent realy made any strength gains. But at least I will have enough energy to enjoy my workouts.
Your progress is fantastic but I bet with the strength you’ve got now you could be hitting some higher numbers for cleans if you ever rested for a day or two or just tested cleans at the beginning of your workout.
[quote]FightingScott wrote:
Your progress is fantastic but I bet with the strength you’ve got now you could be hitting some higher numbers for cleans if you ever rested for a day or two or just tested cleans at the beginning of your workout. [/quote]
Thanks.
I should do that.