Bodybuilding/Powerlifting

[ShaunB-91]

Monday was bi's
Tuesday was tri's
Today I'm not sure yet, maybe back on its own, probably better than chest since my shoulders are still aching from Saturday, they are coming along really well. Tense them now and there are a few different shapes and sizes going on at the top, plus they are much thicker which is great because they were letting me down.

 

[Bozzy]

I had two weeks off .. come back and did squat 5x5 @ 60 kgs and 4 days on after leg day and i'm still suffering.

 

[ShaunB-91]

I had two weeks off .. come back and did squat 5x5 @ 60 kgs and 4 days on after leg day and i'm still suffering.

It's always the way when you take time off. ^_^

 

[Dicehunter]

Got talking to a friend I haven't been in contact with for a while today and he told me he went from 11 stone to 14.9 stone in less than 6 months and is now 7% body fat.
I tried telling him that putting 54 pounds of muscle on in 6 months is not humanly possible even with the aid of steroids.
Asked him to show me a pic but I got no reply lol
Some people make me giggle ^_^

 

[ShaunB-91]

Got talking to a friend I haven't been in contact with for a while today and he told me he went from 11 stone to 14.9 stone in less than 6 months and is now 7% body fat.
I tried telling him that putting 54 pounds of muscle on in 6 months is not humanly possible even with the aid of steroids.
Asked him to show me a pic but I got no reply lol
Some people make me giggle ^_^

He's bullshitting you, it's took me at nearly three years to go from 67 kg to 85kg. That's with more body fat, a year and a half ago I weighed 77kg when I nearly had abs, and was eating a tonage. Just the whole growing aspect has helped, I probably won't grow too much more now though because I'm 22, maybe one last growth spurt!?

Edit: Just say to him "You even lift bro?!"

 

[ahimoth]

Good job on getting back into it Boz. A lot can be accomplished in a short amount of time. Lift heavy, lift often 210kg deadlifts tomorrow 5kg to go until I'm at comp weight.

 

[ShaunB-91]

Also question and answer time - What diets do you all use, do you eat in bad habbits, do you eat 'normal' or do you stick to the right fitness/bodybuilding diets?

Personally I just eat normal but I'm looking to drastically change it possibly by next week, it'll certainly help me with gains, I've had huge gains recently which I'm super pleased with but Ive never really had a proper diet for this, the best I did was sort of starving and then eating chicken and salad every night after my long ass 8-10 shifts at the gym, I'm surprised I did so well strength wise on that diet, I certainly burnt a lot of cals doing it having nearly got lovely abs. Not the healthiest way though.

 

[maniac]

yeah food has been a big issue in my life for the past two years but the thing I found works best is to eat clean when I can and just enjoy life whenever I go out or the opportunity just presents itself.

Also most of my meals are prepared around protein sources as I usually have wholegrain bread for school and just random snacks which are enough for my carb intake.

Although to be fair I do plan to stay around 8-9% bf until march(ish) and then maybe do some quality cutting and get 6-7ish for summer probably I'll use a pre set meal plan (which I'll do myself) instead of calorie counting.

 

[MrKambo]

so this is my second week back in the gym and i feel BEAST!!

my diet is getting cleaner and i feel better in the mornings, but my playlist is out of date, everyone post your top ten workout tunes.
dont link me too any other sites etc ive seen them all :lol:

 

[ShaunB-91]

Tunes is difficult, I'll train to anything. But these days I don't bother because if the song is slow it wastes time waiting for the tune to pick up for that motivational kick.

I trained shoulders last night, I was so tired that I wasn't even going to bother but I did it anyway but couldn't be bothered resting so as soon as I finished a set, weight down and pick it straight back up.

Edit: When working in the gym I had this on the iPod non stop, used to pump me up, don't know if you'll like it though.

 

[ahimoth]

Strength progression. How is everyone progressing?

Recently I was lucky enough to be able to go watch Pro Raw V a power lifting meet here in Australia. This was hosted at PTC Frankston the gym where some of my vids are shot. What made my day was seeing Dan Green pulling 380kg. It was just amazing. I Have never seen such big legs in my life honestly he looks like a cartoon figure.

 

[maniac]

great, just great! Today was supposed to be shoulders and I decided to do 5 sets of shrugs first and then continue with shoulders and calves for last. on the last set of shrugs with the minimum weight on the bar at 52kg, I f'ed up something in my right shoulder blade and now I can't even walk properly. I had to ditch all the other sets and stop immediately, so thats basically no shoulders or calves this week. Next week I already planned to go to do a donation to the blood bank on wednesday so I have to skip leg day and chest day on thursday. Damn I hate cheating/skipping on workouts, I prefer cheating on food.

 

[ShaunB-91]

Strength progression. How is everyone progressing?

Recently I was lucky enough to be able to go watch Pro Raw V a power lifting meet here in Australia. This was hosted at PTC Frankston the gym where some of my vids are shot. What made my day was seeing Dan Green pulling 380kg. It was just amazing. I Have never seen such big legs in my life honestly he looks like a cartoon figure.

Big strong dude!

 

[Mr. Smith]

Times change... This is a thread I can get into!

Current Stats:
6ft 1"
90kg @ 13% BF


Squat - 180kg for two singles
Deadlift - 235kg (missed 240kg)
Bench - 140kg

Those lifts were achieved in summer at a higher BW of 96kg. I've been cutting/injured which is why I'm so light at the moment.

I like to train with the basics, I favour something like 5/3/1 with BBB assistance and lately I've been playing with waves.

Edit: suppose I should mention I started out at 76kg around 2009. It's been a long journey!)

 

[ahimoth]

Times change... This is a thread I can get into!

Current Stats:
6ft 1"
90kg @ 13% BF


Squat - 180kg for two singles
Deadlift - 235kg (missed 240kg)
Bench - 140kg

Those lifts were achieved in summer at a higher BW of 96kg. I've been cutting/injured which is why I'm so light at the moment.

I like to train with the basics, I favour something like 5/3/1 with BBB assistance and lately I've been playing with waves.

Solid lifts. Hopefully I can break 230kg. I've gotten it raw in the rack but not off the floor. Post up some training vids some time!

 

[Mr. Smith]

Solid lifts. Hopefully I can break 230kg. I've gotten it raw in the rack but not off the floor. Post up some training vids some time!

Thanks

I assume you mean a rack pull? Mid shin? Anyway, I've found very little carry-over between rack pulls and deadlift (unless your lockout really sucks, even then I find other exercises better for that).

Not sure how you train (not wanting to tell you what to do either) but personally I found training deadlifts with sub-maximal weights and shooting for max reps in the final set (5/3/1 style) to really help (overall low volume). I also did tons on DB rows and once 5 x 10 @50kg became easy so did deadlifts!

I'm sure you'll break 230 in no time!

I have very few videos of training as I usually train alone in a commercial gym... I think I have a some on my old phone I could post up!

 

[ahimoth]

Thanks

I assume you mean a rack pull? Mid shin? Anyway, I've found very little carry-over between rack pulls and deadlift (unless your lockout really sucks, even then I find other exercises better for that).

Not sure how you train (not wanting to tell you what to do either) but personally I found training deadlifts with sub-maximal weights and shooting for max reps in the final set (5/3/1 style) to really help (overall low volume). I also did tons on DB rows and once 5 x 10 @50kg became easy so did deadlifts!

I'm sure you'll break 230 in no time!

I have very few videos of training as I usually train alone in a commercial gym... I think I have a some on my old phone I could post up!

http://www.youtube.com/watch?v=G8Icqt-wQ9U&feature=youtu.be

Mm rack deads are a staple for me. 2 by 2 at 20 kg above working weight after a heavy session. I'll be trying a few different things. Deadlift stance (narrow stance) squats either box squats or full depth squats both are fine, Romanian dead lifts basically mid shin to just below lock out and standing rows.

After my last comp on the 7th my weightlifting program will look like more like this.


Monday: Rest

Tuesday: Working weight squats ==> Single legged leg press

Wednesday: Close grip bench ==> Tricep work

Thursday: Rest

Friday: Narrow stance full depth squats (Or narrow stance box squats for off the floor power) ==> single legged leg press (work on muscular imbalance)

Saturday: Working weight bench press

Sunday:
Week 1: Heavy deadlifts ==> Rack deadlifts
Week 2: Stiif legged deadlifts ==> Deficit deadliftcs ==> Romanian deadlifts


I'll fit lat pull downs, rows and shoulder work somewhere in there... :S lol I want to be pressing 100kg for reps only that I haven't been able to go to a weightlifitng gym for a while. I train at a more PLing place and general strength gym so no bumpers =(

Also I watched your 80kg press attempt and then push presses. Looks like to me you're keeping a lot of the weight on your wrists and off your collar bone? Either inflexibility through the shoulders or you just prefer it that way and that's why you're wearing wrist wraps? haha.

 

[ygohome]

I recently overdid a bench set using my front deltoids too much (brought the bar down closer to my shoulders rather than over my chest). I had to take a week or so off from benching while my rotator cuff and delts healed.

Now I'm back and working my way back up to my previous max, except this time trying to use proper form. Here I am doing dumbbell butterfly presses as a warm up ... sped up 8x fast (experimenting with my camera settings).

 

[Mr. Smith]

Mm rack deads are a staple for me. 2 by 2 at 20 kg above working weight after a heavy session. I'll be trying a few different things. Deadlift stance (narrow stance) squats either box squats or full depth squats both are fine, Romanian dead lifts basically mid shin to just below lock out and standing rows.

After my last comp on the 7th my weightlifting program will look like more like this.


Monday: Rest

Tuesday: Working weight squats ==> Single legged leg press

Wednesday: Close grip bench ==> Tricep work

Thursday: Rest

Friday: Narrow stance full depth squats (Or narrow stance box squats for off the floor power) ==> single legged leg press (work on muscular imbalance)

Saturday: Working weight bench press

Sunday:
Week 1: Heavy deadlifts ==> Rack deadlifts
Week 2: Stiif legged deadlifts ==> Deficit deadliftcs ==> Romanian deadlifts


I'll fit lat pull downs, rows and shoulder work somewhere in there... :S lol I want to be pressing 100kg for reps only that I haven't been able to go to a weightlifitng gym for a while. I train at a more PLing place and general strength gym so no bumpers =(

Also I watched your 80kg press attempt and then push presses. Looks like to me you're keeping a lot of the weight on your wrists and off your collar bone? Either inflexibility through the shoulders or you just prefer it that way and that's why you're wearing wrist wraps? haha.

Nice routine. I love the simplicity. Re. the press, it was a crap day, I can push press 100 usually. I was trying thumbless and couldn't get the groove. I think I was starting high as I was feeling weak. I really want 100 strict for reps too!

 

[maniac]

I got a quick question for you lifting veterans, I've been at this almost two years and I still feel like a total newb

Last week was my first whole week of being off training, usually its one to two days max, so today I went back to the benchpress thinking I would be weak and that 80kg would be harder than usual, guess I was wrong, I benched 80 like it was 50, which is odd as I usually struggle a bit to do 8 reps. Then it was a whole other story for bicep curls, the dumbell felt like it was two times heavier than it usually is, not sure why this happens, anyone feels like shedding light on why this happens?