Bodybuilding/Powerlifting

[Zoot]

need some advice guys

for the last 3 weeks i haven't progressed much in terms of pushing volume

my deit has been pretty good, odd bit of cake and pringles, nothing to punch me in the dick about but i cant work out why i cant go harder!

You probably need to mix up what you're doing a bit more. If you do the same workout time and time again you'll plateau eventually.

Our bodies are great at adapting to whatever you throw at them particularly if you do the same thing again and again. For maximum gains you really need to keep your muscles confused so they've no choice but to get bigger and stronger.

My answer to that for the last 6 months would be 6-8 weeks on one workout, a week off and the start a new workout again. For instance my workout consists mainly of isolation now (still do squats and deadlifts though), before Christmas it was all compounds.

 

[MrKambo]

i have a 5 day split routine at the moment, is it worth mixing the days up, or completely rewriting the routine

 

[Zoot]

i have a 5 day split routine at the moment, is it worth mixing the days up, or completely rewriting the routine

Changing the order would help, but rewriting the routine altogether would be better particularly if you been chugging away at the one routine for very long. How long actually have you been doing it?

Maybe try a 3-day routine or a workout based completely around compounds like Stronglifts 5x5 or Starting Strength or something else.

 

[MrKambo]

i was doing Stronglifts 5x5 when i first started out, this routine is one ive made up as ive gone along, works well first few weeks i saw massive improvements, i think this is the 4 month of this workout

might change to a 3 day routine, ill have a sit down and workout a plan

 

[Zoot]

I started on Stronglifts myself aswell, it's a great beginner program. The thing that killed me though was Squatting and Deadlifting on the same day particularly once I had packed on serious weight on both lifts.

 

[MrKambo]

i found the same, now i deadlift on back day, and straight leg dead lift on leg day, i can go on for 4 sets of each this way!

today is leg day my favourite day

 

[Zoot]

Well I can attest to the benefits of trying out a new program. My lats are bits after Thursday, and my Chest is still sore from Tuesday.

So yeah, switching it around is highly recommended!

 

[MrKambo]

im working on it now

 

[ahimoth]

New two year PB today on deadlift @ 170kg. I failed twice at 180. Been a hard two years maybe gone to the gym seven times total between then and now but now I'm back and having gone from failing to lift 130 to passing at 170 in this last few weeks I'm quite happy and optimistic that I'll be able to reach my goal of 200kg before my training partner a very expensive (and healthy...or not) meal rides on it

Even though I failed at my goal for today's session I still was able to bring out some positive results first being a two year pb since hitting 190 at the end of high school. Secondly I was able to identify some serious weaknesses, firstly my inconsistent set up 160 my set up was fine, 170 it got better and at 180 I psyched myself out and everything went to shit my second attempt was even worse. Thirdly I need to work on my drive, I'm not putting enough emphasis on getting my hips through and fourthly my leverage sucks sometimes and it showed on my second attempt at 180.

My wide grip press suffered from the maxing but I still managed to do 1x60 wide grip down from 3x3@60 on Monday, 2x60 close grip and then just dropped it down to 50 and finished on 3x2 widegrip and then 40 at 1x7. All in all I was just spent today, third time I've maxed going from 160,165 and now 170. My press is coming along nicely and I'm eager to measure my squat on Friday.

Before anyone asks, yes I do legs everyday, because everyday IS LEGS DAY. Although I won't be dead lifting everyday instead I'll be squatting heavy on Monday, light on Wednesday and dead lifting heavy on Friday. Come next month. Anyway below is a pic of my hands the price I pay for them gains!

 

[Zoot]

^^^ Nasty calluses! Mine were never quite that bad, they don't look the best after the day I work my back out thanks to all the rowing and my set of deadlifts, but I've never had the problem with them bleeding.

Good work on the Deadlift! Keep at it as it's truly one of the most effective lifts there is when it comes to raw strength.

I've managed 190kg in the past with it, I had that same goal of 200kg but I've kind of lost interest in doing one rep maxes since. The fact I'm repping over double my bodyweight at 162.5kg now has me happy.

 

[ahimoth]

Two years of heavy gaming and coding for an IT degree does nothing for your hands haha. All in all the bars at the gym have crazy grip I'll be using chalk and athletic tape because now that they are opened up if I lift on them again its gg for my hands. Ever had blistered inside of blisters. Worst part is the set up where you role your hand across the bar.

I look forwarded to posting some more pics/vids.

EDIT:

Great leg session today. 90x5, 100x5, 110x5, 120x5 and finished at 125x5 new pb

 

[MrKambo]

its happened!!!

i think i lost 'IT'

just cant perform anymore

 

[Zoot]

How so?

 

[remember300]

I know this sounds odd, do you guys ever put up posters of target goals or are you just after muscle?

 

[maniac]

I do not really set target goals, I just have one ultimate goal that I want and will eventually achieve. Lazar Angelov's body :O

 

[MrKambo]

How so?

i can only seem to push 3/4 of the weight i normally do, and im started to get exhausted earlier during my workouts im not sure why!! i tried changing up the routine as you suggested, it worked for a bit then bang then it stopped being effective

 

[remember300]

I do not really set target goals, I just have one ultimate goal that I want and will eventually achieve. Lazar Angelov's body :O

ah ha thats kinda what i ment. jesus his a tad trimed lol

 

[ahimoth]

New PB today 140kg squat for a double Worked all the way up with tipples after about 100kg. The first rep was fine but the second one man that was a grind and a half lol, knees wobbled slightly buckled a bit but I just drove through it, still racked the weight and got to sit down without passing out but I was very very happy for training fasted

I know this sounds odd, do you guys ever put up posters of target goals or are you just after muscle?

I don't put up posters, but I have set myself goals, 200kg deadlift, 150-160 kg squat and 100-120 kg bench. I also have a bet on with my training partner first to 200kg deadlift wins with my proxy being I have to be under 110 kg.

Side note, toward the end of the year I'll be getting an online nutrition coach and a lifting coach from these two websites.

http://rippedbody.jp/

and

http://www.reactivetrainingsystems.com/

The first one is a very good nutrition coach who'll design eating plans as well as give you micros and macros when it comes to food. The second link is similar but with specific training/advice on your lifts. If you're serious about gains looking into the above two solutions is highly recommended personally I think I'm doing fine on my own but who knows in a few months when I get closer to my above goals I'll fork out the money to get a solid regime.

its happened!!!

i think i lost 'IT'

just cant perform anymore

I know how you feel, start of the week on Monday I was just wrecked. I struggled for 120 by 5 despite hitting 5x5 at 125 pretty comfortably last week. Then today I rock in and smash out 140 for a double after doing triples all the way up to 140. It happens but all I was lacking was INSPIRATION!

So let this inspire you!

http://www.youtube.com/watch?feature=player_embedded&v=wa_edowfYzs

Milko doesn't fuck around, he wants those lifts! You have to want it, so here use this as an example of how much you gotta push to get it.

http://www.youtube.com/watch?feature=player_embedded&v=aYScDcm9qBI

 

[MrKambo]

i think you might be right, motivation is what i seem to be lacking!

i did leg day yesterday and randomly a guy i work with wanted to train with me, as we train at the same gym, and yeah he done leg day with me, and he didnt use nearly as much weight as me, but he made sure i didnt miss a rep or skip a set, spotted me when i needed, and screamed at me to no end!!

And i wont lie, thats the best leg day ive had in a long while, haven't squatted more than 80KG in weeks!

 

[Zoot]

<3 Ass to Grass Squats. Managed 100kg today.

i can only seem to push 3/4 of the weight i normally do, and im started to get exhausted earlier during my workouts im not sure why!! i tried changing up the routine as you suggested, it worked for a bit then bang then it stopped being effective

You're probably trying to lift too much too soon, if you're doing something entirely new, knock the weight way down and focus on form, then focus on bringing up the weight.

To give you an example, when I switched to the Dumbbell Press from the Bench Press earlier in the year, I halved the weight.