Update On My Training

Training Bodybuilding
1

okay, I posted this for about 6 months ago, the real weights was -6 kg however, I just found out that the weights at hope was wrong.

anyway, I?ve done some decent progress.

I had golas of deadlift 120kg, 80kg bench to new year and 110 kg for the squat to new year.

For the moment my maxes is :

DL - 120kg
Bench - 70kg (abit old, might wanna try a new record atempt again)
squat - 100kg x5

It feels like I?m probably gonna hit all my goals so it feels fine.

at that time I probably weighnted 74kg, I then went down to 70 kg because of soccer, I?m now up to 75 kg and I?m almost as lean as I was at 70kg, (no I dont belive that I?ve gained 5kg muscles,).

I just wanted to say thanks to evryone on T-Nation that gave me ideas, inspired me and a big thanks to all the authors for all the fantastic information.

I’ll also post some new goals :

april first
DL - 150kg
Squat - 135kg
Bench - 95kg
pull ups x 20 (I?m at 12 now, climbing tho!)

2

[quote]Lindow wrote:

sorry for the inactivitness. I had overtrained for abit, well , I feelt like shit and my muscles feelt very weak atleast .o .

most days was a rest day but one day I was with 2 other guys and set a new school record on orinteering (running in the wood after a map) for 10kms, it took 1 hour and 14 minutes, most time spilled was because of map problems and because one of us had to take it easy because he shoud go to a soccer distric camp the day after.

did some bench for fun today.

30kg x7
40kg x5
55kg x1
59kg x1
enough

okay, I posted this for about 6 months ago, the real weights was -6 kg however, I just found out that the weights at hope was wrong.

anyway, I?ve done some decent progress.

I had golas of deadlift 120kg, 80kg bench to new year and 110 kg for the squat to new year.

For the moment my maxes is :

DL - 120kg
Bench - 70kg (abit old, might wanna try a new record atempt again)
squat - 100kg x5

It feels like I?m probably gonna hit all my goals so it feels fine.

at that time I probably weighnted 74kg, I then went down to 70 kg because of soccer, I?m now up to 75 kg and I?m almost as lean as I was at 70kg, (no I dont belive that I?ve gained 5kg muscles,).

I just wanted to say thanks to evryone on T-Nation that gave me ideas, inspired me and a big thanks to all the authors for all the fantastic information.

I’ll also post some new goals :

april first
DL - 150kg
Squat - 135kg
Bench - 95kg
pull ups x 20 (I?m at 12 now, climbing tho!)

[/quote]

Good stuff, lindow. I wish you the best with your training and goals.

One suggestion I may make is regardling pull-ups. You say your goal is 20. But if I were you, I would simply stay around the 8-10 rep range and continue to add weight in that manner.

You may find it easier to reach your goal faster in this indirect fashion, also, higher reps are generally better for muscular endurance, while lower reps (anywhere from 1-12) are generally better for hypertrophy and functional strength.

3

[quote]homer1 wrote:
Lindow wrote:

sorry for the inactivitness. I had overtrained for abit, well , I feelt like shit and my muscles feelt very weak atleast .o .

most days was a rest day but one day I was with 2 other guys and set a new school record on orinteering (running in the wood after a map) for 10kms, it took 1 hour and 14 minutes, most time spilled was because of map problems and because one of us had to take it easy because he shoud go to a soccer distric camp the day after.

did some bench for fun today.

30kg x7
40kg x5
55kg x1
59kg x1
enough

okay, I posted this for about 6 months ago, the real weights was -6 kg however, I just found out that the weights at hope was wrong.

anyway, I?ve done some decent progress.

I had golas of deadlift 120kg, 80kg bench to new year and 110 kg for the squat to new year.

For the moment my maxes is :

DL - 120kg
Bench - 70kg (abit old, might wanna try a new record atempt again)
squat - 100kg x5

It feels like I?m probably gonna hit all my goals so it feels fine.

at that time I probably weighnted 74kg, I then went down to 70 kg because of soccer, I?m now up to 75 kg and I?m almost as lean as I was at 70kg, (no I dont belive that I?ve gained 5kg muscles,).

I just wanted to say thanks to evryone on T-Nation that gave me ideas, inspired me and a big thanks to all the authors for all the fantastic information.

I’ll also post some new goals :

april first
DL - 150kg
Squat - 135kg
Bench - 95kg
pull ups x 20 (I?m at 12 now, climbing tho!)

Good stuff, lindow. I wish you the best with your training and goals.

One suggestion I may make is regardling pull-ups. You say your goal is 20. But if I were you, I would simply stay around the 8-10 rep range and continue to add weight in that manner.

You may find it easier to reach your goal faster in this indirect fashion, also, higher reps are generally better for muscular endurance, while lower reps (anywhere from 1-12) are generally better for hypertrophy and functional strength.[/quote]

yeah, I?ve understood that, I just thought that it woud look abit silly for me to write my true goal now which is the one armed pull up, which I still only dream on, I?m currently playing around with frenchies and towel pull ups. gonna take a small brake tho and do hss-100 back specialisation. read through it again yesterday abit and came to the conclusion that if I woud build up all the muscles on my back then my training woud come to the better, so 4 weeks of intense pull up training.

thank you homer, I?ll do my best :slight_smile:

4

27th january update :

Deadlift 130kg
squat 110kg x2 (80& sure I can break it but I?m currently working on flexibility / atg)
bench 80kg .

let?s see if I can add 5kg for each lift /month, if I do that then I?ll hit my goals, time to go again ! : )

5

bench up to 82.5 , just missed 85.

deadlift - changed from sumo to “continental?” hit an easy 120 kg sumo style and 100 x 5 easy with continental, yeah, the name is probably wrong so correct me :stuck_out_tongue: .
going for 87.5 x1 in februrary and 120kg x 5 for the deadlift . just started doing fron squats, got 60kg x5 easy and gonna progress to 70kg x5 next time I think .

Edit : bodyweight : 69.9 kg

6

updates :slight_smile:

bench - 85kg x1, just missed 87.5, might hit 90kg in februrary with some noob gains :slight_smile:

squat - did 100kg 3x3 easy, 105 kg 3x3 next time

deadlift - 115 kg x3 feelt heavy but it was easy and it went up fast :slight_smile:

Let?s see when I will hit my goals :slight_smile:

7

update:
deadlift :140kg x1 (easy ,no belt)
squat : 110kg x2 still, feeling verry easy tho, gonna go for a pr soon
bench : 85 kg still, elbows fucking with me for doing armwrestling.

chins : 15kg x2 .

deadliftet today,130kg x2x3 :

comments ? I know my technique is far from good :slight_smile:

8

deadlift : 145kg x3 , pretty easy.
squat : 120kg x1, failed at 130kg because my core coudnt suport the weight
bench : 87.5 kg x1 , I have to increase this soon, tomorrow I am starting a upper lover split.

here is the goals again before 4th july :
deadlift 170kg x1
squat 130-140kg x1
bench 100kg x1

shoudnt be any problem,

mon - upper
thuseday - lower squat
wendesay - rest (armwrestling = forearms)
thursday - upper
friday - lower deadlift
saturday - rest ( armwrestling = forearms)
sunday - american football .

I coud need some more time to rest, I also have soccer 2 or 3 days each week and 2 times sports in school + being ovverly active, I just started takeing creatine.

weight : 76.9 kg, alot leaner then before , also more “muscular”, time to rock ! : )

9

hum… time to post some more progress I guese.
age : 16
Bench : 100kg
squat : 150kg at parallel
deadlift : still at 160kg since my finger is’nt healed yet.
power clean : 85kg
Bodyweight : 83.5kg pretty lean still
chins : deadstop with pause 1-2 sek 8 reps for the moment, increased bodyweight and a finger injury has been keeping me back alot, started doing them after newyear again with 3 reps.

Goals for summer:
bench 120kg
squat : 180-200kg
deadlift 200-220kg
bodyweight 80kg
chins 25-30kg x3reps

notes :
bought my gym card in may 2007 so that means that I´ve been going to the gym on and off for about 7-8 months.

For the moment I am training westside.
:
monday - me squat / deadlift + weightned chins with 3 second pause at the bottom 3x3
thuseday - me bench + 5x5 chins with 3 second pause at the bottom
thursdag - de squat + pylos + weightned chins with 3 second pause at the bottom 3x3
friday de bench + biceps + chins with 3 second pause at the bottom 5x5

I’ll do this routine for 2 months, after that I will change to a bodybuildng split, and after that I’ll do sheiko.

I’ll update the thread again in 2 months.

no I am not bragging, because these numbers is pathetic.