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Getbig Bodybuilding Boards => Positive Bodybuilding Discussion & Talk => Natural Bodybuilding => Topic started by: william on March 07, 2007, 11:39:21 PM
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with really good genetics for strength what kinda numbers should i expect after 2 years of lifting. mind you i don't take any supplements just extra protien from time to time. I am 6' and 275.
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How old are you dude? Your a big fella so you should be pushing some big weights after 2 years.
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I am 23. I think I'm strong but i have no competition at my gym.
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Thats a good age to be ;)
Well you know, anything over 315 is a good bench for a nattie.
And reps with 405 on Squats is a good benchmark.
For a dude your size I'm guessing you may done those by now?
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my bench is about 415 I have always been a good bencher. my squat is pittiful at 485,495 i know it should be higher but i don't hit legs as good as i should. my DL is my pride I have hit 615 no straps and 685 with my trap bar.
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sounds pretty strong william.
whats your routine been like? reps etc
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monday: Chest
bench pec deck Incline dumbell cable flys
135/10 stack/15 100's for 15*3 as much weight
225/10 stack+25/12 as possible for 12/15
315/6 stack+50/10 5 sets
355/4 stack+75/7
375/3
385/2 close grib bench
225/18/20ish 225/8-10 4sets I am spent
at this point.
Tuesday: Back
wide grip pulldowns deadlifts reverse grib pulldowns bentrows
250/10*3"stack" 135/5 500/5 250/10*3"stack" 225/15
225/5 525/4 250/10
315/5 585/2 275/9
405/5 315/7
345/5
straight arm pushdowns one arm row
stack don't know how much stack is 100/15*4
stack 4/15
wednesday:legs
squat leg extentions front faceing hack squats sissy squats
135/5 stack/20 455/8 til colaps
225/5 stack+25/18 545/5
315/5 stack+50/15 635/5
385/5 stack+75/15
405/4
thursday: shoulders
side raises smith machine press bent rear delts front raises shruggs"shruggbar"
25/15 255/12 55/10*4 55/10 405/15
35/12 285/10 60/8 500/10
45/10 315/5 65/7 600/5
55/8 335/3 70/5 665/5
65/6 345/2 685/3
clean and press
225/5
255/3
275/2
Friday:arms
Alternating Bi's and Tri's
Standing Curls pushdowns one arm preacher curls skull crushers hammer curls
55/10 stack/18 55/10*3 95/15 65/10
60/9 stack+25/12 115/12 75/10
65/8 stack+50/10 135/8 85/8
70/6 stack+65/5 155/5 100/6
lying dumbell extentions concentrated curls close grib bench superset bench dips
55/15 55/10*4 225/10
65/10 245/8
70/8 265/5
55/15