Bodybuilding/Powerlifting

[maniac]

my personal bests are

70kg squats- 5 reps
50kg benchpress- 12 reps
70kg deadlift-12 reps

Did some progress since I last posted my PB's

Current PB's are

80kg squats - 5 reps
70kg Bench (wide grip) -1 rep
80kg deadlift - 12 reps

Also this morning I weighed myself exactly after waking up and going to the bathroom, and before drinking or eating anything and I weighed in at 74kg :O
A couple of weeks ago I was at 71kg and I had slightly more fat back then. So that means that I gained atleast 3kg of muscle, HELL YEAH! The only thing is that I still look skinny with normal clothes, I must wear some tight(er) shirts to look a bit full. And I also look smaller than guys that lift half of what I do, I guess my muscles are just denser. Well, that's it for now.

 

[ahimoth]

Did some progress since I last posted my PB's

Current PB's are

80kg squats - 5 reps
70kg Bench (wide grip) -1 rep
80kg deadlift - 12 reps

Also this morning I weighed myself exactly after waking up and going to the bathroom, and before drinking or eating anything and I weighed in at 74kg :O
A couple of weeks ago I was at 71kg and I had slightly more fat back then. So that means that I gained atleast 3kg of muscle, HELL YEAH! The only thing is that I still look skinny with normal clothes, I must wear some tight(er) shirts to look a bit full. And I also look smaller than guys that lift half of what I do, I guess my muscles are just denser. Well, that's it for now.

Bubble burst. Majority of it is water. Good work none the less But if I recall correctly you're trying to cut yeah? Trying to get sub 10% body fat?

Have you tried 5x5 on squat and 5x1 on deadlift or even 5x5?

I started with stronglifts years ago for about a year, it's great to start but you eventually need to do other exercises. He says you don't need to train arms...you do. If your serious about training, you'd know not to use different muscle groups and focus on one at a time, your contracting a muscle and it's fast and slow twitch fibres so throwing a weight around is no good.

Stronglifts is for beginners don't take it to heart. "You don't need to train arms" because there are more important lifts for a noob just beginning. Instead of working on your curl how about you do come clean and jerks or snatches.

Isolation training is only viable when you are trying to strength that particular muscle. Example I injured my right shoulder 3 years ago, it's smaller and weaker than my left. Aiming at doing some dumb bell military press on that shoulder only for a few weeks will help balance our my shoulder strength to eliminate an imbalanced drive on the press.

your contracting a muscle and it's fast and slow twitch fibres so throwing a weight around is no good.

That made no sense what so ever. Well while I somewhat understand what you were trying to say, it still is just incorrect. Almost to the point where you are blatantly lying and just promoting more bodybuilder crap.

 

[maniac]

Have you tried 5x5 on squat and 5x1 on deadlift?

I don't understand this part, please explain

Yes I am cutting although I cheat, well, almost everyday I have some sort of treat. I know about water weight but I highly doubt it's 3 kg worth of water weight, maybe 1-2 kg, I don't intake too much sodium to avoid that. I am gaining weight, although I don't really care about that, what I care about is how I look, and I can say I am looking leaner every day so I am losing fat for sure, although I am running 5km twice a week and training for a triathlon next year on another two days of the week. Other than that it's just beast mode lifting like there's no tomorrow

 

[Zoot]

Stronglifts is for beginners don't take it to heart. "You don't need to train arms" because there are more important lifts for a noob just beginning. Instead of working on your curl how about you do come clean and jerks or snatches.

I'm always amused when I see guys who are obvious n00bs in the gym doing curls, using way too much weight, and swinging like a tree in the wind. I always want to tell them to ditch the curls for something far more worthwhile like Squats/Deadlifts or Chin-Ups if they want to hit their arms.

I started on Stronglifts myself too, I can attest to it being a great program for beginners. I made some serious progress on that in the first few months of it, far more than I made on any other program I tried previously. Its gets pretty damn hard though, particularly once you pile on the weight on the Squat and Deadlift, doing them both on the one day is a bit much.

 

[ahimoth]

I don't understand this part, please explain

Yes I am cutting although I cheat, well, almost everyday I have some sort of treat. I know about water weight but I highly doubt it's 3 kg worth of water weight, maybe 1-2 kg, I don't intake too much sodium to avoid that. I am gaining weight, although I don't really care about that, what I care about is how I look, and I can say I am looking leaner every day so I am losing fat for sure, although I am running 5km twice a week and training for a triathlon next year on another two days of the week. Other than that it's just beast mode lifting like there's no tomorrow

1) Good! Cheat! Don't take it too seriously man. One thing that shits me is people who micro manage their lives so fucking much. I just look at them and think bro, you're a) not lifting enough for all this shit to even be a factor. So I'm glad you're just chipping away at it and not letting it control you. GOOD MAN!

2) Over 50% of your weight is water, therefore any weight gained over half is water. That figure gets thrown around a lot I like to rule it off at 60% Lean muscle retains even more water. The bottom line is bro, lean muscle takes a long time to develop. You burn fat quicker than you gain muscle. From what you've told me so far, you're actually doing quite high volume exercises. I'm no expert but I'd say you're burning fat, drinking and eating plenty so you're well fueled. Any weight gain really is either going to be water/food or fat. Muscle makes up for a very small amount of out weight gains.

3) To explain this a little more. High volume training + cardio will do wonders for fat loss but very little for lean muscle development. You said it yourself you feel yourself getting leaner (less body fat) not larger!

4) 5x5 that's 5 reps by 5 sets for squats and 5x1 that's 5 reps by 1 set for deadlift. Try and get to a comfortable weight, I'm talking more in the low 100 range. I feel that you could be pushing yourself further with your squats and deadlifts. A good rule of thumb is to not combine them, or if you do only do one set of deadlifts. Deadlifts work more muscles than your other compound movements. This means it will tax your body more. Trust me bro, you're just going to tire yourself out. Being tired means you can't lift as much, if you can't lift as much it means you are not putting your muscles under the required trauma to properly develop.

Side note, it's great to hear that you are training for a triathlon!

A small suggestion for deadlifts would be something like this.

40 kilos for 5 reps
60 kilos for 5 reps
70 kilos for 5 reps
80 kilos for 3 reps
90 kilos for 3 reps
100 kilos for 3 reps
80 kilos to failure

Now this is just under 1.7 tonnes of total weight moved before you go crazy. You are getting the volume from the lighter weight but then are moving into triples at your current working weight and then overloading. After that drop down to 80 your current working weight and just destroy your legs. Go until you can't lift any more. Do this on like a Friday when you have the weekend to relax before starting again on Monday or when ever you can have the longest break. Give this a go for a few weeks

I haven't deadlifted since I failed twice on 180 two weeks ago, I've just been squatting. I have to thank stronglifts for getting me back into squats. I feel the best I've felt in these last two years. My legs feel fucking great.

 

[maniac]

1) Good! Cheat! Don't take it too seriously man. One thing that shits me is people who micro manage their lives so fucking much. I just look at them and think bro, you're a) not lifting enough for all this shit to even be a factor. So I'm glad you're just chipping away at it and not letting it control you. GOOD MAN!

2) Over 50% of your weight is water, therefore any weight gained over half is water. That figure gets thrown around a lot I like to rule it off at 60% Lean muscle retains even more water. The bottom line is bro, lean muscle takes a long time to develop. You burn fat quicker than you gain muscle. From what you've told me so far, you're actually doing quite high volume exercises. I'm no expert but I'd say you're burning fat, drinking and eating plenty so you're well fueled. Any weight gain really is either going to be water/food or fat. Muscle makes up for a very small amount of out weight gains.

3) To explain this a little more. High volume training + cardio will do wonders for fat loss but very little for lean muscle development. You said it yourself you feel yourself getting leaner (less body fat) not larger!

4) 5x5 that's 5 reps by 5 sets for squats and 5x1 that's 5 reps by 1 set for deadlift. Try and get to a comfortable weight, I'm talking more in the low 100 range. I feel that you could be pushing yourself further with your squats and deadlifts. A good rule of thumb is to not combine them, or if you do only do one set of deadlifts. Deadlifts work more muscles than your other compound movements. This means it will tax your body more. Trust me bro, you're just going to tire yourself out. Being tired means you can't lift as much, if you can't lift as much it means you are not putting your muscles under the required trauma to properly develop.

Side note, it's great to hear that you are training for a triathlon!

A small suggestion for deadlifts would be something like this.

40 kilos for 5 reps
60 kilos for 5 reps
70 kilos for 5 reps
80 kilos for 3 reps
90 kilos for 3 reps
100 kilos for 3 reps
80 kilos to failure

Now this is just under 1.7 tonnes of total weight moved before you go crazy. You are getting the volume from the lighter weight but then are moving into triples at your current working weight and then overloading. After that drop down to 80 your current working weight and just destroy your legs. Go until you can't lift any more. Do this on like a Friday when you have the weekend to relax before starting again on Monday or when ever you can have the longest break. Give this a go for a few weeks

I haven't deadlifted since I failed twice on 180 two weeks ago, I've just been squatting. I have to thank stronglifts for getting me back into squats. I feel the best I've felt in these last two years. My legs feel fucking great.

Omg thats a lot of info but I highly appreciate the time you took to write that. I'm going for a 20km bike and a 5km run now haha. +1

edit: Yes I know about the cheating and I am really enjoying this, I cheat but try to limit myself, maybe not more than 300 cal worth of crap food. I learned it the hard way as from july to novemeber last year I went for about 82kg and 25% bf to 56kg and 7% bf and I didn't cheat on more of a couple of days for 5 months until I couldn't take it anymore and I ended up gaining 14kg worth of fat ( and muscle as I continued lifting) during Winter. I feel like I have failed myself cause I literally lost the body I had worked on for the first 5 months, True I was light but damn I was shredded as fuark back then.

 

[ahimoth]

Mate you never fail yourself if you keep going and keep learning. I've been there 90kg 15% bf as a rugby prop fit as fuck and strong as fuck. 190kg dead at 17-18 then I hit 120 kilos fat as fuck and weak as fuck. I felt depressed but now today bro 2 months back! 152.5 kilos for 3 fucking reps all because I dared to challenge myself because I want to get stronger not to look good but to be strong healthy. I barely have one drink a week and I've been smoke free for months. Get healthy bro and the body you seek will follow. Chin up. Vid to come when I get home. Btw I broke 3 pb's one for max weight most reps, then heavier weight equal reps and again heavier weight equal reps.

Here you go lads my 152.5 kg for 3 most I've ever lifted

http://www.youtube.com/watch?v=QeunNoPEgtQ

150 kg for 3 was also a pb
http://www.youtube.com/watch?v=wWcq6WiRzmY&feature=youtu.be

140kg for 3 at filming was a pb
http://www.youtube.com/watch?v=JGRuAEnCj9Q&feature=youtu.be

 

[maniac]

Just came back from triathlon training this morning. I did 5km run first and completed it after about 28 minutes and then grabbed the bike and went for a 20km cycle. After the first 10km with the bike I was dead tired and was about to head home until I realised that I was not about to go on oc3d and tell them that I failed to do the 20km, so I sucked it up and went for another 10km and finished at home after 1:09:44. oc3d gives you motivation lol

 

[ahimoth]

Really glad for you bro! Keep us posted! I'm eager to see your improvements. How are you on the swimming?

 

[maniac]

Really glad for you bro! Keep us posted! I'm eager to see your improvements. How are you on the swimming?

lets just say I can swim, but I don't really know how hard is 750m as I never did it. when I go to the beach with my friends we just jump off the rock and do flips into the sea with minimal ammount of swimming, but I'm trying to work on doing atleast 20-30 mins swimming whenever I have the chance.

On a side note, someone just posted this video on facebook.

https://www.facebook.com/photo.php?v=133237963549718&set=vb.172598879460281&type=2&theater

 

[ahimoth]

I'd smash women with asses of that caliber lol... it's sexy xD Too much man to be honest. It's not even motivating just off putting. Watch some Klokov for lifting motivation.

 

[maniac]

I'd smash women with asses of that caliber lol... it's sexy xD Too much man to be honest. It's not even motivating just off putting. Watch some Klokov for lifting motivation.

I do like girls that keep fit and maybe do bodyweight and light training, but I'm not really into women that can benchpress me lol
Anyway I'd take a fit women anyday, unless Lazar is around, this is gonna sound so gay, but he's like a god to me, his level of aesthetics is too damn high.


Update : just for a laugh, its even funnier cause we all know its true https://www.facebook.com/photo.php?v=10151724788652089&set=vb.237352582604&type=2&theater

 

[ShaunB-91]

I got sloppy a couple of years ago training back doing bent over rows, so if I lift more than around 50kg on a shoulder press type exercises my left delt really hurts, I just try to train heavy every other week or so with shoulders now and just do lateral movements. If that shoulder gets that annoying niggle again, it affects alot of other exercises.

I also have another injury which I'll share since I might get some help because it's pretty worrying.

So for years, every now and then when I go for a wee, around my belly button is agony, like the best way to describe it is imagine a rope stuck to your belly button and someone is yanking it (yeah disgusting). I've not had it for a loooong time now, since I haven't trained much or as hard as I used to since I stopped working in a gym. I recently started heavy deadlifts again and as soon as I started that, the pain came back. It can be painful, but can lead me to being bent over 90 degrees just so it doesn't hurt.

I went to the docs ages ago, they did some tests and shit and their answer was "We may never get to the bottom of it." LOL, so I figured it comes from exercise, deadlifts. What the hell is going on?! Should I go back to the doctors and tell them I found whats causing it, now you find whats going on inside me?

Just read the other comments too, and the fast and slow twitch fibres, you should research it. There is more going on than lifting a weight, eating and sleeping. Once you've got the hang of that it's worth diving deeper into actual muscle knowledge. If you buy Arnold Schwarzeneggers book, it explains it all in there. Don't tell me Arnold knows shit either. :') To really know anything, you need to research, I've got my personal training and gym instructing certificate and it means fuck all, it's mostly health and safety, they don't teach you nothing.

Here is a small bit of info on fibres:
http://www.bbc.co.uk/science/humanbody/body/factfiles/fastandslowtwitch/soleus.shtml

Maybe I didn't make sense of my comment, but don't tell me I'm lying just to promote bodybuilder crap.

 

[maniac]

I got sloppy a couple of years ago training back doing bent over rows, so if I lift more than around 50kg on a shoulder press type exercises my left delt really hurts, I just try to train heavy every other week or so with shoulders now and just do lateral movements. If that shoulder gets that annoying niggle again, it affects alot of other exercises.

I also have another injury which I'll share since I might get some help because it's pretty worrying.

So for years, every now and then when I go for a wee, around my belly button is agony, like the best way to describe it is imagine a rope stuck to your belly button and someone is yanking it (yeah disgusting). I've not had it for a loooong time now, since I haven't trained much or as hard as I used to since I stopped working in a gym. I recently started heavy deadlifts again and as soon as I started that, the pain came back. It can be painful, but can lead me to being bent over 90 degrees just so it doesn't hurt.

I went to the docs ages ago, they did some tests and shit and their answer was "We may never get to the bottom of it." LOL, so I figured it comes from exercise, deadlifts. What the hell is going on?! Should I go back to the doctors and tell them I found whats causing it, now you find whats going on inside me?

Just read the other comments too, and the fast and slow twitch fibres, you should research it. There is more going on than lifting a weight, eating and sleeping. Once you've got the hang of that it's worth diving deeper into actual muscle knowledge. If you buy Arnold Schwarzeneggers book, it explains it all in there. Don't tell me Arnold knows shit either. :') To really know anything, you need to research, I've got my personal training and gym instructing certificate and it means fuck all, it's mostly health and safety, they don't teach you nothing.

One of the things that annoys me is that sometimes I get pain in lower abs and mostly the right oblique, I went to a doctor too and it was diagnosed that it was the intestine that was hurting not the muscle, but I'm pretty sure it is the muscle as I had told them. It usually hurts in the first few minutes of jogging and then fades away. I'm still not sure whats causing it. And sometimes my hip bone also hurts, and yet again I'm not sure why as everything I do I try to keep a good form, even in things that are not gym related.

 

[ShaunB-91]

I'm just a bit worried, to get pain after urinating is scary. General Practice Doctors don't know anything apart from what a cough and cold is.

I was thinking of going to a chiropractor for my shoulder and and other aches and pains. Maybe it would be worth you seeing one? There is a professional wrestler who went to one in Texas, she was getting pains because acid was leaking from one part of her body to another part just from a bone being slightly out of place over the years. The body is to confusing! I think a chiropractor might be worth seeing, not sure how much they generally cost though.

 

[maniac]

It has been some time since it happened but if it happens again I'll make sure to seek some advice for someone more specialized than the general doctor.

 

[ShaunB-91]

Good idea, they know nothing. My Mum had cancer and our doctors told her to use some eczyma cream.

 

[MrKambo]

I managed to squat 95Kg today!!! Woooo only managed 4 reps but it was my fifth set, I'm actually really happy about that, it's a new personal bet for me

 

[ShaunB-91]

Well done. 95kg is a good weight, always feels good to have a new personal best, and I can't remember if you posted how heavy you are but I'm guessing you don't weigh 95kg so your still lifting more than you weigh which is good.

 

[MrKambo]

Well done. 95kg is a good weight, always feels good to have a new personal best, and I can't remember if you posted how heavy you are but I'm guessing you don't weigh 95kg so your still lifting more than you weigh which is good.

Last time I checked I was 74KG, so I'm lifting more than I weigh