Bodybuilding/Powerlifting

[MrKambo]

i assure you mate that's controlled, you'll find when you go down slowly it works your hamstrings, which some people prefer, but i straight leg dead lift after squatting so my hamies get ruined then, just a technique, when people go down quickly with weight you can tell as they cant maintain posture and form

ive tried feet together squatting felt horrible, not really tried anything else

 

[ShaunB-91]

I've done those front squats where the weight is on your arms crossed, kindof hurts lol.

Hmm I dunno then, I do it slow (by slow I just mean normal and controlled) but I work my quads, same as you though, straight let deadlifts afterwards.

I usually do go machines before squats, I don't like to start off squating 140-150, I need to get them warmed up and be in the mood first.

What days to people take as rest days? For me atm, weekend. Used to just be a Sunday, used to be no none. I just switch it up every now and then and try different things, seeing whats better for my body.

 

[MrKambo]

front squats are a whole different ball game, ive wanted to try them but never got round to it!

i used to squat first but found id burn out very quickly then i started

Warm up (bike 10 mins)
Leg extensions 1 warm up set then 4x8
Leg Curl 4x8
Abductor (fanny buster) 4x6
Leg Press 3x10
Calf Raise 3x20
Squat 5x5 or 3x8 depends on the weight tbh
Calf Raises 4x15
Straight Leg DeadLift 4x5 then 5th set till failure

Quite an easy routine nothing anal about it, works all the leg muscles, and doesnt leave me dying on the floor for days

 

[ShaunB-91]

I like seeing everyones training methods, if I train legs I just go for reps but heavy still. If it's a machine it's maxed and I aim for 20reps, my legs are easily my strongest point though, in the weight they can lift, their endurance and growth rate.

Second best is chest.

 

[MrKambo]

meh weight is nothing if the form isnt up to par, no one in my gym squats low as me, and tbh most people my size squat alot more and bench and lift more

but EVERYONE commends on me on my form, im not trying to out bench everyone, wanna build a decent body, if that means i only bench 75KG or curl 25KG then so be it

 

[ShaunB-91]

My form is good, I always keep it in mind, there has been times when I've lifted heavier but then think, it's not great form, and your using other muscles as well so I drop back.

I hate the "How much you bench?" question, in my old gym the only person who could lift more was some roided up lad. Cheat. Now I just say more than you if someone asks. Lol.

 

[ahimoth]

Kai!!! he is such a beast! wish i was as deep as him, his training methods are so unique!!

Right guys the moment you've all been waiting for, a video of me


http://www.youtube.com/watch?v=BKmahNhWmo8

This is my 3rd set, think that was 85KG, today i managed to get a 1RM of 110KG which im really happy about, i would have filmed that but i rather a spot than a video of me 1RM'in

your thoughts would be much appreciated

Enable comments allow me to like the video include a description and the weight in the title.

Loved the lift nothing wrong with it keep lifting bro.

Now to me

Sorry I haven't been active lads I've missed you all though. I have a coach and an experienced training partner/mentor who has taken me under their wings recently. Boy oh boy do I have some new numbers to post up for you guys. Still early days and 4 months out from my first comp but I'm looking strong and getting yoked. 113.7-9 on Sunday and 114.5 kg tonight so I'm about 114kg. Aim is to be 110kg at my first comp and 100kg next December.

Videos will be uploaded tonight when I get home (about 2 hours)

I'm home they've been uploaded. Here we go. I'll just show my first lift and last two (attempt 1 and 2) All lifts were PB's. The rest can be viewed on my channel. http://www.youtube.com/user/cannonbulk


Anyway skip to the bottom to see my final and highest lift.

First vid: http://www.youtube.com/watch?v=94dFdUAGG0Q

Second vid: http://www.youtube.com/watch?v=GtCX4Trgr68

When the bar rolled out of my hands it took with it all the calluses =(

Third vid: http://www.youtube.com/watch?v=bGjqZvV05vg

All in all probably would have not been given the okay on some of these lifts because I was hitching the bar up. But when it's your fourth training day in a row and you've done legs on 3/4 days in the gym it's hard not to be a bit rough. Bottom line, weight was on the ground and I lifted it out to a full lock and then didn't give a fuck

Keep lifting guys. Post your vids up!

 

[Bozzy]

nothing major from me and my quest to get back to form after 12 months out..

Bench 5x5 @ 40kg's
Bench 2x5 @ 45kg's

Deadlift is 5x5 @ 30kgs

Squat is at 5x5 @ 35kgs

It will be a bit of a cack handed way of doing this as the gym i'm at doesn't have 1.25 kg plates for my 5x5 routine.

Plus been skint so not had any supps.. ordering bulk powders all in one tomorrow and reflex performance matrix caffeine free.

 

[MrKambo]

i went gym monday and tuesday, but ill be missing the rest of the week my car broke and i cant get there and back in time for work so gutted!!

ahimoth! those are some awesome calluses!

Also, what do you guys listen to in the gym, i think i need a new playlist, Reggae doesn't cut it lol!

 

[ShaunB-91]

Good videos ahimoth! Thanks for sharing.

Playlist, erm...I personally will listen to anything, it doesn't have to be screaming in my ear Linkin Park or anything. But atm I'm training without music because I'm seeing if listening to the music at all distracts me.

 

[ahimoth]

nothing major from me and my quest to get back to form after 12 months out..

Bench 5x5 @ 40kg's
Bench 2x5 @ 45kg's

Deadlift is 5x5 @ 30kgs

Squat is at 5x5 @ 35kgs

It will be a bit of a cack handed way of doing this as the gym i'm at doesn't have 1.25 kg plates for my 5x5 routine.

Plus been skint so not had any supps.. ordering bulk powders all in one tomorrow and reflex performance matrix caffeine free.

Keep working hard mate. Every week try and overload on your squat. The biggest taxing exercise will be the dead lift as it has a tendency to fry your CNS.

Squat twice a week if you can fit it in. "Squat often and squat heavy" is my motto. Big breath in and lock that air in your chest, you should still be able to talk when you've locked it all in. If you need to widen your stance do so.

Good luck.

Good videos ahimoth! Thanks for sharing.

Thanks

i went gym monday and tuesday, but ill be missing the rest of the week my car broke and i cant get there and back in time for work so gutted!!

ahimoth! those are some awesome calluses!

Also, what do you guys listen to in the gym, i think i need a new playlist, Reggae doesn't cut it lol!

Shit about your car dude. I personally don't drive so I'm always having to just take trains everywhere. 5:17 AM train into the city to go to the gym in the mornings for example

I'm giving them a few days rest, the skin has begun to harden and new skin is already forming. It's no longer super sensitive to the touch.

I don't listen to music while I'm lifting on the way to the gym I have a big library of music that gets me in the zone, but when I'm in the gym setting up the bar I'm already in that mode. I usually train with a partner and their encouragement or banter is all I need to give me the edge.

 

[ahimoth]

I failed today on dead lifts. Went for 190kg by 3 failed on my second lift.

http://www.youtube.com/watch?v=_5Az9dkFrvc

I now have my goal 190kg 3x2. Coach thought it'd be good to have a little chuckle at my failure heh. Some consolation was received by the fact that my friend Brendan also couldn't get his third rep out. If only the fact that he wasn't over twice my age 15 kilos lighter and pulls 100kg more than me... lol. I have a lot to look up to and hopefully come December I can show you guys a 240kg+ deadlift in an official comp. Keep training hard guys.

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


To leave you with some motivation for the week here are two great videos. The first one talks on the mentality of power lifting. The second one is just a tribute to what it takes to be a great strength athlete.

http://www.youtube.com/watch?v=FK_LQtc0ALQ

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

 

[ShaunB-91]

I've just realised, we haven't discussed what exactly we want from our training and what we like,

ahimoth appears to be into heavy compound exercises, powerlifting? Me myself LOVE bodybuilding but have no interest in these worlds strongest man type of things, although obviously I use compound exercises. What about the rest of you?

 

[WillSK]

I've just realised, we haven't discussed what exactly we want from our training and what we like,

ahimoth appears to be into heavy compound exercises, powerlifting? Me myself LOVE bodybuilding but have no interest in these worlds strongest man type of things, although obviously I use compound exercises. What about the rest of you?

I am after the more bodybuilder physique too. As you say compound exercises are v important but I want an all round athletic look rather than all out brute strength. Due to start again today after a far too long break (graduation, job hunting etc.) need to get back on it so this thread will keep me motivated.


Quick question guys. I've got some tempo training notes on one of the plans i'm gonna follow. If it says (4/2/1/2) what exactly does that mean in an 8-10 rep set

 

[ShaunB-91]

Regarding your question, I'm not exactly sure, must be something I've never tried. Did a quick measurment of my arms the other day, grown a little bit since I last did it.

I'm going to pick this up serious again, train very hard, measuring, eating etc. but finding it a bit harder atm, nowhere near what I was like when I worked in the gym.

I passed my driving test yesterday so once my boss has sorted me a car, I'm going to look at joining a different gym, there should be loads in Liverpool, I've tried them all in Southport and they aren't what I'm looking for anymore.

 

[maniac]

Personally I do it to look good and to feel good, as a former chubby guy that was always the fattest among my friends my first goal was to be thin, and after 6 months into the transformation I found myself addicted to lifting, so then I decided that I wanted to look like a fitness model, lean and decently big, healthy and strong. Currently I gained some decent mass, now I am working towards gaining muscle and getting leaner as slowly as possible, my goals have an indefinite amount of time so that I can achieve my goals without putting to much burden on myself.

 

[ahimoth]

Personally my goal is to become a better version of my self. Period that's it. This means I have the discipline to wake up regardless of lack of sleep and go exercise, this means I have the discipline to go on severe cuts for competitions and physically put my body through hell to reach and surpass my best all the time. This isn't just about strength, this is about commitment to a goal and as I continue to improve one aspect of myself so too will the other almost unrelated aspects of my life improve right along with it.

I will be able to study longer and be more attentive during my long study sessions because I am physically in a better shape. My body is working better, so I am just happier and healthier. The beneficial overflow from having a "healthy" and "strong" body is really amazing.

As for my lifting: I work around five lifts, three basic and two technical.

Basic: Squat, Deadlift and Bench
Technical: Snatch, Clean and Jerk

Along with them there are all the supporting lifts, presses, rows... etc.

As for the topic on a physique, as shown above by Brendan who is a 44 year old 90kg amateur powerlifter possess a pretty powerful and strong looking body. One that is not earned out of deliberate "sculpting" but lifting iron up and down over and over for the sake of being stronger!

No matter what your goals are, if you're weak you will look it. You will pale up against strong individuals, if superficially appearing to be strong is all you care about. Implants and synthol is perfect.

There are models and there are athletes. I've already decided who I want to follow after.

http://www.youtube.com/watch?v=BXhPf1Q_XWQ

Another power lifter who also doubles up as a Mix Martial Arts fighter.

http://www.youtube.com/watch?v=B506tDvF3qI

I challenge you guys to tell Pete that he doesn't have a "good physique".

Just get strong lads and the body will come. As long as you aren't stupid lazy shits and get the correct nutrition ie your macro-nutrients and micro-nutrients while being at a caloric deficit you will shed the fat and make the gains you want. Goes for me too, working out a new eating plan that will allow me to train five days a week, squat three, dl once and bench twice (with supportive exercises and recovery).

 

[maniac]

great wording ahimoth. personally I'm quite the opposite of lazy, I wake up at 5am every day regardless if it's summer/winter/weekend/holidays. If I have no plans until 8am I usually go for a 5km run. when I'm working I still go to the gym after work and even if I go to the beach or something usually I still go to the gym afterwords even if it's after 9pm.

No matter what your goals are, if you're weak you will look it. You will pale up against strong individuals, if superficially appearing to be strong is all you care about. Implants and synthol is perfect.

not sure if you meant about me as I talked about looking like a fitness model but I can assure you I'm quite the opposite, I want to look strong and actually be strong, I can currently deadlift 80kg easily so I am hoping I'll be able to atleast deadlift and squat 100kg by the end of this year (although I'm pretty sure it will be more)

As for physique I quite look forward to The one and only.....Lazar Angelov aka mr aesthetic as fuck.

Gregg Plitt is also one badass looking mofo.

 

[ahimoth]

not sure if you meant about me as I talked about looking like a fitness model but I can assure you I'm quite the opposite, I want to look strong and actually be strong, I can currently deadlift 80kg easily so I am hoping I'll be able to atleast deadlift and squat 100kg by the end of this year (although I'm pretty sure it will be more)

I speak is a more broad sense. Unless I quote a passage I don't really address specific people. As this is an open discussion about well physiques and we either fit into two camps, athletics or aesthetics. I'm pretty much set on the first. I'd like to return to rugby faster, stronger and bigger than when I last played a bit over a year ago ~!18 months.

http://forum.bodybuilding.com/showthread.php?t=144168181&page=1

Google search brought this up as his work out. It's tough.

Pretty much the same, from a more reputable source.

http://www.maniacfitness.com/interviews/lazar-angelov-interview/

1st Day: Chest

Flat Bench 4×8I do this Core exercise
Incline Bench 4×8 I do this Support exercise
Decline Bench 4×8 I don't do this
Pullover 4×12 I don't do this
Hammer Press 3×12 I don't do this
Dips 3×12 I do this Support exercise

2nd Day: Back/Traps

Bent Over Row 4×8 I do this
Deadlift 4×8 I do this Core exercise
Pulldowns 4×12 I do this Support exercise
Pull Ups 4×12 I don't do this
Cable Row 4×12 I don't do this
Shrugs 6×10 I don't do this

3rd Day: Delts/Abs

Military Press Behind The Neck 3×8 I do this
Machine Press 4×8 Nope
Lateral Raises 4 x 10 Nope
Weight Plate Front Raises 4×10 Nope
Front Raise 4×10 Nope
Reverse Pec Deck 4×10 Nope
Reverse Fly’s (on incline bench) 4×12 I do this Support exercise
Weighted Sit Up 4x failure nope
Hanging Leg Raise- 4x failure I do this Support exercise
Side Bends 4x failure nope
Side Crunches 4x failure noper

4th Day: Triceps/Biceps

Close Grip Bench Press 4×8 I do this
Pushdown 4×8 nope
EZ Bar Skullcrusher 4×10 nope
Cable Kickback 4×12 nope
EZ Bar Curl 4×8 nope
Wide Grip Curl 4×8 nope
Hammer Curl 4×8 (each hand) nope
Concentration Curl 4×12 nope

5th Day: Legs/Abs

Squats 4×12
Squat (to bench) 4×12 I do this Core exercise
Bulgarian Squat 4×12 I do this Support exercise
Quad Extensions 4×16
Stiff Leg Deadlift 4×12 I do this Support exercise
Leg Curls 4×16 nope
Glute Kickbacks 4×20 nope
Calf Machine Raises 4×20 I do this I only do this to stretch my calves
Seated Calf Raises 4×20 nope
Leg Press Calf Raises 4×20 nope
Weighted Sit up 4x failure nope
Air bike 4x failure nope
Side Bends 4x failure nope
Barbell Twists 4x failure nope

About half the exercises the article stated was his routine back in 2012. My point? Where one person will be judged on only how they look the other will be judge on how they perform. You seem passionate about where you want to go, so fucking go for it full steam ahead. I'd just like you to unleash that fucking alpha male mentality that we all have in us so you can lift heavy and get strong!

Anyway guys, it's 5:42 am time to get that tea in me, some caffeine and off to the gym.

Edit:

10:13 am and I'm back. One of the best squatting sessions I've ever had. I really pushed myself today. Have to owe it all to the motivation of this thread.

170kg squat new pb
http://www.youtube.com/watch?v=gGjL_MOHjg4&feature=youtu.be

175kg squat new pb
http://www.youtube.com/watch?v=884LkY3ljQQ

180kg squat new pb - can I just say, shitty audio. I sound way manlier than that.
http://www.youtube.com/watch?v=FJU-hQY8PMw&feature=youtu.be

 

[Zoot]

Some serious squats there ahimoth, well done! Although it looked like your back was beginning to round on the last one.

As for me, I failed on the Squats last week for 115kg for 3x5, I managed the 1st two sets okay, but I just couldn't come up after going below parallel on the 3rd rep of the 3rd set.

For the Deadlift, I couldn't quite make 165kg for a set of 5 the other day, failed on the last rep.

Anyway, I'm beginning to lose interest in moving a huge weight for very limited reps. I'd much rather rep a large amount. Plus I've been kind of taking a more bodybuilding approach since the start of the year, seems it's working too. I've put on about 2-3kg of muscle since which is nice.