Bodybuilding/Powerlifting
- Thread starter Zoot
- Start date
already strong dude.
:3 :3 :3 meow.
No no I don't mean "F you I'm already strong" :lol: I meant YOU are already strong.
Is this a two way miss understanding? You've missunderstood my comment and I've been using :3 incorrectly? Its a cat face yeah???? Like a smile but a cat... >.> damn my worlds over.
LOL yeah I didn't get that, I thought it was like a confused face and the meow was like "Oooo meow bitchy". :lol:
Bozzy
New member
Yeah i hear you... i started chasing max weight instead of gains .
Last night dropped the weight on my squat and oh my god was it a struggle.
1x5 60kgs
1x5 80kgs
5x5 90kgs
Legs feel more worked than just trying to crack max weight.
I think we can move this awkward situation behind us Shaun
our relationship will grow stronger because of it. Haha. /nohomoNice work. 95kg next week! Make sure you do your 20's and 40's as warm ups also. Stretch those hip flexors! Good luck with the heavy squats!
Nice work bro! On next week's flat bench do 4x4 on 75kg
So progression is something more like this (see below).
4x4 @ 75kg
5x5 @ 75kg
6x6 @ 75kg
5x5 @ 80kg
4x4 @ 85kg
3x3 @ 90kg
2x2 @ 95kg
Max ~ 110kg
Tweak it how ever you like but you sort of see the pattern. Each week you're building and building until you get to the top of the pyramid and then you begin adding on that weight. You'll also notice that the weeks get easier and easier passed 6x6.
On another note I'm liking those incline bench numbers! I just started integrating it myself into my routine fucking love it. Military pressing again also 80kg is my current max but I'll get it higher after states.
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Overheard this cute girl that she loves guys with huge arms and a wide back......guess who's working twice as hard on back and arms days?
Just make sure you keep working on your squats and deads all that hard work on the arms and back will be for nothing if you disappoint to *ahem clears throat* "pound that" if you get what I mean
In other news I have a sandy vajay-jay feel like growing a fringe and listening to screamo while wearing black skinny jeans and bring me the horizon t-shirt. This was my worst bench session of the year.
2x5 @ 20kg
1x5 @ 40kg
1x3 @ 50kg
1x3 @ 60kg
1x3 @ 70kg
1x3 @ 80kg
1x3 @ 90kg
1x1 @ 97.5kg
1x3 @ 102.5kg (1/3) needed assistance on my 2nd and 3rd
1x3 @ 100kg (1/3) needed assistance on my 2nd and 3rd
1x3 @ 100kg (1/3) failed on my second rep.
After about 10 minutes of beating my self up and feeling sorry for myself my TP decided I should just progress with the program and we cracked some weights in.
1x1 @ 110kg Crack
1x1 @ 115kg Crack
1x1 @ 120kg Crack
1x10 @ 80kg (8/10)
1x10 @ 60kg (10/10)
Basically I have a tear in my right shoulder which was due to me neglecting to do recovery and assistance work on the muscles. I actually sustained a pretty minor injury a few years ago when I played Rugby for State. My shoulder had never been the same since and considering I never benched until I started power lifting my interior delts have always been neglected opting to always work on OH-press, squats or deadlifts instead.
What happened on my second set was the bar began to turn. My right shoulder consistently gives out and my left compensates. Essentially I benched while twisting the bar toward my right and away from my left. The strength is there but I have no way to actually channel it. I fucking rep 95kgs on close grip and what fail at the same weight with flat bench.
Honestly I'm beside myself I feel as if I just wasted 7-8 weeks. My deadlift is probably going to only increase by 5kg at best my saving grace is that 240kg squat that I'm hoping to get but we'll see. I know I can get above 200kg on both deadlift and squats but to only total 500kg would seem like a failure to me.
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Zoot
Active member
I'm just not making the progress on Squats anymore, I guess I need to mix it up a bit, and maybe cut Squats out of the routine for a while. The best I've done recently is 125kg for a set of 3 well below parallel before Christmas.
Leg workouts without squats, now there's a thought! ^_^
Leg workouts without squats, now there's a thought! ^_^
I'm going to choke you if you stop squatting>.>
125kg for 3 is decent. Can you maintain it? Are you cutting? Are you recovering correctly? How often are you squatting? Can you do 100kg 5 x 5? Why are you not making progress on squats how much weight have you tried to add to your squat? Are you doing high or low volume sets? 1x3 @ 125 isn't as good as 5x5 @ 100 or 3x5 take the weight down and build up in 5kg increments with a light and a heavy day squat session.
80% of 125 is 100kg so you're around that ballpark. Are you dropping your chest out or into the hole? Are you squatting barefoot or in runners? Squatting in runners is terrible get squat shoes, squat barefoot or use old school shoes as the next best thing. What are you finding hard about the squat?
I'm more than happy to try and help you work through this and break your plateau.
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With deadlifts I usually stick with 3X3 or 3x5 maybe try upping the weight by 5 kilos. That rep range is absolutely perfect. Nice to see some progress! Keep it up mate! Really proud! Look forward to hearing from you again soon with more good news!
Zoot
Active member
Well with the kind of weights you're lifting, I don't think I want you choking me. Particularly since I'll actually be down under later this year for a while, although likely not in Melbourne. ^_^
At the minute I'd be cutting. Not too much of a cut, my caloric intake is just ever so slightly below my TDEE, I probably should re-adjust it again. I weigh about 79/80kg.
I squat once per week, and it's normally 3x5reps that I do. I took the last two weeks off just for a break, I got back to it today. I was doing 100kg for 3x5 before last week, but I did 95kg today since I took a small break, and it's 3x5 I normally do. I don't tend to shoot for maxes all too often, and the squats are part of a leg workout complete with lunges/step-ups, and I always squat in my socks.
I guess I need to be more aggressive with adding weight, and not be as afraid of failing since I do them in a rack with catches anyway.
Well with the kind of weights you're lifting, I don't think I want you choking me. Particularly since I'll actually be down under later this year for a while, although likely not in Melbourne. ^_^
At the minute I'd be cutting. Not too much of a cut, my caloric intake is just ever so slightly below my TDEE, I probably should re-adjust it again. I weigh about 79/80kg.
I squat once per week, and it's normally 3x5reps that I do. I took the last two weeks off just for a break, I got back to it today. I was doing 100kg for 3x5 before last week, but I did 95kg today since I took a small break, and it's 3x5 I normally do. I don't tend to shoot for maxes all too often, and the squats are part of a leg workout complete with lunges/step-ups, and I always squat in my socks.
I guess I need to be more aggressive with adding weight, and not be as afraid of failing since I do them in a rack with catches anyway.
That's the attitude attack the weight!
Zoot
Active member
On the bright side of things my legs are nice and sore today. ^_^
Feel great, seratus are sore now. Quite a hard place to train but doing bird dogs (Zuzka calls them that, there might be another name for them). But basically plank position/or starting press-up position, lift your left arm out infront of you and your right leg, then alternate, then jump as part of the workout, but afterwards you can feel it's really kicked into that area. Nice pain. Much better than doing the weighted pullovers and risk dropping a weight on your head!
Much better than doing the weighted pullovers and risk dropping a weight on your head!
