Thanks, I cant wait to max out I know Im good for a huge PR.
i always find stiff leg deadlifts really hammer my glutes
[quote]Clifford wrote:
i always find stiff leg deadlifts really hammer my glutes[/quote]
I would love to do these or at least another type of deadlift but my lower back pups up so quick its freakish. And Im afraid to do realy low reps with stiffleg deads, I feel like I will tear my hamstrings.
I need to start streching.
Benched today
130 5 x 15 like 30second breaks.
Im going to go get another workout now.
i just took some new measurements and i saw improvments in everything.
[quote]Clifford wrote:
i just took some new measurements and i saw improvments in everything. [/quote]
Just checked out your profile, damn man you realy are lower body dominant!
Your so damn lucky to have your calves as big as your arms, mine so small compared to how big I am.
Also you should put your before stats in there to so people can see how your progress is going.
How have your lifts been doing? Hiten any new personal records?
n3wb
Workout
Leg press in plates per side.
3 x 10
4 x 10
5 x 10
6 x 10
7 x 10
8 x 10
9 x 10
10 x 10
11+10lbs = 1000lbs x 10 PR
Insanity! hit a rep PR after 7 sets of 10. Last time I only warmed up and hit 1000 x 9…
Calf raises 45lb plater per side. leg press
5 x 20
5 x 20
5 x 20
5 x 20
4 x 20
4 x 20
Shrugs with wraps.
135 x 8
225 x 8
315 x 8
405 x 8
495 x 8 taken it easy.
405 x 30 PR
cheat hammer curls
20 x 6
50 x 6
70 x 5
100’s x 5 PR!
Reverse delt machine
4x10
WOW I am feeling like a freak in the gym.
The only problem is my ligaments cant take the abuse of the new strength my knee is starting to hurt and after curling I get a intense pain in my wrist.
tommorow I move up to 300lbs for my bench reps and start trying tog et more reps wih it instead of 275.
[quote]n3wb wrote:
Clifford wrote:
i just took some new measurements and i saw improvments in everything.
Just checked out your profile, damn man you realy are lower body dominant!
Your so damn lucky to have your calves as big as your arms, mine so small compared to how big I am.
Also you should put your before stats in there to so people can see how your progress is going.
How have your lifts been doing? Hiten any new personal records?
n3wb
[/quote]
im going to get some real pics up soon to, ones that show me now. i dont have any from when i started but im still really new so i would use these as my starting pics. im going to write my before stats if i can remember them. my lifts are low next to yours for sure. especially my bench. they are all raw no belt no wraps no nothing. ill add them to my profile now.
just took some pics i look like a giant spider i have a big wide body and long lanky arms. my back looks ok. and my thighs look…big i guess. after seeing what my lat spread looks like i decided not to post it cause i look like a retard. i need a beter camera this one is crap it’s zoom is broken.
[quote]Clifford wrote:
just took some pics i look like a giant spider i have a big wide body and long lanky arms. my back looks ok. and my thighs look…big i guess. after seeing what my lat spread looks like i decided not to post it cause i look like a retard. i need a beter camera this one is crap it’s zoom is broken.[/quote]
You should look into the blast your bench program it will thicken your triceps up and have you probably hitten a couple reps with 205.
I think to many people read to much into the perfect form and less weight logic and they end up with less than they should have.
Whats always worked for me is to always use more weight. If you have to cheat the curls up thats fine if you have to bounce the bar off your chest a little its ok if you have to do a good morning to get those last couple reps on squats the fact is your still pushing your self harder than last time. And thats very hard for most people to do when they have to hold back all the time because they are worrying about form.
[quote]n3wb wrote:
Clifford wrote:
just took some pics i look like a giant spider i have a big wide body and long lanky arms. my back looks ok. and my thighs look…big i guess. after seeing what my lat spread looks like i decided not to post it cause i look like a retard. i need a beter camera this one is crap it’s zoom is broken.
You should look into the blast your bench program it will thicken your triceps up and have you probably hitten a couple reps with 205.
I think to many people read to much into the perfect form and less weight logic and they end up with less than they should have.
Whats always worked for me is to always use more weight. If you have to cheat the curls up thats fine if you have to bounce the bar off your chest a little its ok if you have to do a good morning to get those last couple reps on squats the fact is your still pushing your self harder than last time. And thats very hard for most people to do when they have to hold back all the time because they are worrying about form.
[/quote]
balst your bench is probably good for you cause your way stronger and have less weak points then i do. i think of my body as a chain. and i have weak links in it. i can deadlift over 300 but can’t do a good chin up. i can squat close to 300 but suck at single leg work. my right arm is way stronger then my left arm, which holds back my bench considerably. and i lack core strength. so i have decided to go back to basics. with west side for skinny bastards. even though 190 lbs at only 5 foot 7 is good i feel my strength and my weak points can really improve. what do you think?
[quote]Clifford wrote:
n3wb wrote:
Clifford wrote:
just took some pics i look like a giant spider i have a big wide body and long lanky arms. my back looks ok. and my thighs look…big i guess. after seeing what my lat spread looks like i decided not to post it cause i look like a retard. i need a beter camera this one is crap it’s zoom is broken.
You should look into the blast your bench program it will thicken your triceps up and have you probably hitten a couple reps with 205.
I think to many people read to much into the perfect form and less weight logic and they end up with less than they should have.
Whats always worked for me is to always use more weight. If you have to cheat the curls up thats fine if you have to bounce the bar off your chest a little its ok if you have to do a good morning to get those last couple reps on squats the fact is your still pushing your self harder than last time. And thats very hard for most people to do when they have to hold back all the time because they are worrying about form.
balst your bench is probably good for you cause your way stronger and have less weak points then i do. i think of my body as a chain. and i have weak links in it. i can deadlift over 300 but can’t do a good chin up. i can squat close to 300 but suck at single leg work. my right arm is way stronger then my left arm, which holds back my bench considerably. and i lack core strength. so i have decided to go back to basics. with west side for skinny bastards. even though 190 lbs at only 5 foot 7 is good i feel my strength and my weak points can really improve. what do you think?[/quote]
Everyone could improve thier weaknesses, your strong point would be lower body compound lifts, your weakpoint would be probably bench. Today your deadlfit and squat are good but in two months your bench might be better in comparison. So make strength gains as often as you can because you will regret it when you hit a major plateau in that lift.
BTW I also suck at pullups and one leg squats. I almost definatley have no core strength at all but Im still maken consistant gains.
n3wb
Benched belt + wrist wraps.
bar x 30
bar x 30
130 x 5
130 x 3
220 x 2
270 x 1
300 x 5 bounced PR
Didnt feel like going for 6 because the only spoter there was my mom and she couldnt help me much.
pause benching
245 x 8
245 x 6
245 x 4
245 x 2
Great workout I got a pic of me after benching 300 x 5 Il probably post later.
I weigh 259 and my waist is now only a little under 43.5 but strength is through the roof so its all good.
[quote]n3wb wrote:
Clifford wrote:
n3wb wrote:
Clifford wrote:
just took some pics i look like a giant spider i have a big wide body and long lanky arms. my back looks ok. and my thighs look…big i guess. after seeing what my lat spread looks like i decided not to post it cause i look like a retard. i need a beter camera this one is crap it’s zoom is broken.
You should look into the blast your bench program it will thicken your triceps up and have you probably hitten a couple reps with 205.
I think to many people read to much into the perfect form and less weight logic and they end up with less than they should have.
Whats always worked for me is to always use more weight. If you have to cheat the curls up thats fine if you have to bounce the bar off your chest a little its ok if you have to do a good morning to get those last couple reps on squats the fact is your still pushing your self harder than last time. And thats very hard for most people to do when they have to hold back all the time because they are worrying about form.
balst your bench is probably good for you cause your way stronger and have less weak points then i do. i think of my body as a chain. and i have weak links in it. i can deadlift over 300 but can’t do a good chin up. i can squat close to 300 but suck at single leg work. my right arm is way stronger then my left arm, which holds back my bench considerably. and i lack core strength. so i have decided to go back to basics. with west side for skinny bastards. even though 190 lbs at only 5 foot 7 is good i feel my strength and my weak points can really improve. what do you think?
Everyone could improve thier weaknesses, your strong point would be lower body compound lifts, your weakpoint would be probably bench. Today your deadlfit and squat are good but in two months your bench might be better in comparison. So make strength gains as often as you can because you will regret it when you hit a major plateau in that lift.
BTW I also suck at pullups and one leg squats. I almost definatley have no core strength at all but Im still maken consistant gains.
n3wb
[/quote]
a good test of core strength is if you can hold a plank for 2 min. side plank on each side for 90 seconds ech. and the upright position of a hyper for 2 min. if you can do all that your core strength is good.
[quote]Clifford wrote:
n3wb wrote:
Clifford wrote:
n3wb wrote:
Clifford wrote:
just took some pics i look like a giant spider i have a big wide body and long lanky arms. my back looks ok. and my thighs look…big i guess. after seeing what my lat spread looks like i decided not to post it cause i look like a retard. i need a beter camera this one is crap it’s zoom is broken.
You should look into the blast your bench program it will thicken your triceps up and have you probably hitten a couple reps with 205.
I think to many people read to much into the perfect form and less weight logic and they end up with less than they should have.
Whats always worked for me is to always use more weight. If you have to cheat the curls up thats fine if you have to bounce the bar off your chest a little its ok if you have to do a good morning to get those last couple reps on squats the fact is your still pushing your self harder than last time. And thats very hard for most people to do when they have to hold back all the time because they are worrying about form.
balst your bench is probably good for you cause your way stronger and have less weak points then i do. i think of my body as a chain. and i have weak links in it. i can deadlift over 300 but can’t do a good chin up. i can squat close to 300 but suck at single leg work. my right arm is way stronger then my left arm, which holds back my bench considerably. and i lack core strength. so i have decided to go back to basics. with west side for skinny bastards. even though 190 lbs at only 5 foot 7 is good i feel my strength and my weak points can really improve. what do you think?
Everyone could improve thier weaknesses, your strong point would be lower body compound lifts, your weakpoint would be probably bench. Today your deadlfit and squat are good but in two months your bench might be better in comparison. So make strength gains as often as you can because you will regret it when you hit a major plateau in that lift.
BTW I also suck at pullups and one leg squats. I almost definatley have no core strength at all but Im still maken consistant gains.
n3wb
a good test of core strength is if you can hold a plank for 2 min. side plank on each side for 90 seconds ech. and the upright position of a hyper for 2 min. if you can do all that your core strength is good.[/quote]
I can probably do a plank for 2 minutes I tryed it and stoped at one because it was hard… Then again Im a fat bastard.
cheat curls
90 x 3
110 x 2
130 x 1
160 x 1
185 x 4 PR
205 x 0 I would be able to if I didnt mess with 185.
EDIT:!
^ LOL my brother got on my computer before I hit post and wrote that. Id delete it but its pretty damn funny.
He is two years older than me we bench the same I squat about 160lbs more and deadlift about 25-50lbs more I bother him about this
So thats why he wrote that…
great benching man. youll hit 350 in no time
how many calories you packing away latetly man?
I wouldnt worry too much about doing “core” exercises. The amount of squatting and dl’ing your doing ought to strengthen your core a great deal. Do some crunches or side bends or something after you workouts. Youll be alright without all of that fancy bosu ball shit.
As far as one legged squats go, doing them will help even out any imbalances you have between your legs, which should bring your squat numbers up some.
And for chins, you fucking weigh 255 lbs. No one is going to criticize you for not being able to do a chin at that weight unless its one of those crossfit guys who doesnt realize that being able to do 40 chin ups doesnt mean as much to a powerlifter as it does to them.
[quote]redsox348984 wrote:
how many calories you packing away latetly man?[/quote]
Around 5000+or- I always get 300 grams protein. I get alot of carbs 3-400 a day. But I went from dieting to a full 5000 so that had a pretty large effect on my weight gain.
[quote]fightingtiger wrote:
I wouldnt worry too much about doing “core” exercises. The amount of squatting and dl’ing your doing ought to strengthen your core a great deal. Do some crunches or side bends or something after you workouts. Youll be alright without all of that fancy bosu ball shit.[/core]
I actualy got called on core strength today my bro saying that I should be able to hold a plank for longer than him because I weigh more so I should have a stronger core.
[quote]As far as one legged squats go, doing them will help even out any imbalances you have between your legs, which should bring your squat numbers up some.
And for chins, you fucking weigh 255 lbs. No one is going to criticize you for not being able to do a chin at that weight unless its one of those crossfit guys who doesnt realize that being able to do 40 chin ups doesnt mean as much to a powerlifter as it does to them.[/quote]
True. I hate when people say they are stronger than me because they weigh less and do alot of body weight excercises.
I imagine in the fairly near future I will start working on my running and body weight excercises just to keep things compedative between me and my brother.
[quote]redsox348984 wrote:
great benching man. youll hit 350 in no time[/quote]
Thanks. Im feeling good for 300 x 7 next time I bench, as for right now
I get a nice two days off all working out.
Probably max out on deadlift or squat on sunday.
585 for deadlift
or 545 on box squat.