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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Yev33 on December 31, 2012, 11:51:24 AM



Title: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on December 31, 2012, 11:51:24 AM
Here is a challenge that I am giving my self and anyone else who is interested.
5. Deadlift 5 plates
4. Squat 4 plates
3. Bench 3 plates
2. Clean and Press 2 plates
1. Chin ups/pull ups 12 reps with 1 plate of added weight

IMO anyone that can hit ALL of these numbers is a very strong individual all around and will have the muscle mass to show for it. Not today's IFBB or high level NPC big, but something along the lines of an NFL running back.

Now I know that these numbers are not astounding but for a natural they are pretty damn good.




Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Painlayer69 on December 31, 2012, 12:13:39 PM
i would LOVE to be that strong.....thats very good for a natti indeed


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on December 31, 2012, 03:01:42 PM
It would be great to see some people put up progress pics and/or videos at the end of the year. I am planning on doing it.

Just to add, all of the lifts are RAW, meaning no bench shirts, squat suits, deadlift suits. Just a belt.
Wrist wraps and wrist straps optional.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Henda on January 01, 2013, 06:25:06 AM
Those are great realistic strength goals for the long term.
Hitting those numbers would make for one seriously stong individual for a natural.
if all goes well im hoping to hit the deadlift,bench and clean and press goals for 1 rep but will take almost the whole year of solid training with no setbacks.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 01, 2013, 12:40:17 PM
Those are great realistic strength goals for the long term.
Hitting those numbers would make for one seriously stong individual for a natural.
if all goes well im hoping to hit the deadlift,bench and clean and press goals for 1 rep but will take almost the whole year of solid training with no setbacks.

Good luck, I hope you get there.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 01, 2013, 01:02:28 PM
I think that this can really be a great experience for people to really look at their training in a whole different manner. There is a set of simple, clearly defined goals that will take a long term plan to achieve.  

It's impossible to neglect any major muscle group to get there, as a result all major groups will have to be stimulated and worked. Bf has to be kept in check as well, due to the pull up/chin up portion.





Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Overload on January 02, 2013, 07:47:26 AM
Those are good numbers depending on how much you weigh.

I think the C&P would be hardest one for most guys under 200 pounds.

I hit all of those numbers when i was natural at around 190 pounds. Very good numbers for a natural any way you look at it.


8)


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Henda on January 02, 2013, 08:09:20 AM
Good luck, I hope you get there.


Thanks, I hope you get there too.

Great idea starting this thread, i had just planned on getting stronger, having a set goal makes it far more interesting.

Im keeping training simple.
Day 1
Squat 3x5 or 3x3
Bench 3x5 or 3x3
Deads 1x5 or 1x3
oh tri ext 2x8

Day 2
Chins 3x5 or 3x3
Oh press 3x5 or 3x3
Rows 3x5 or 3x3
Pulldowns 2x8
Hammer curl 2x8

training 3 days per week alternating workouts.
3 weeks of 3x5 then 3 weeks of 3x3 before cutting back and starting over with 3x5.

At least thats the plan, going well so far.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 02, 2013, 11:43:50 AM
That looks good man. How are you doing deadlifting every 4- 5 days?


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: dj181 on January 02, 2013, 12:27:15 PM
when you say say chin-ups with an added plate for 12 reps, i assume you mean a 45 pound plate right?

i'm really gonna focus on chin-ups now, so i'll see what i can do

i do my chins all the way up and pause at the top for a sec or 2 and then go all the way down, for a full-range of motion with very good form, so that makes it that much harder

on dips i can do 8 reps with 25 pounds added, and my goal is 8-10 reps with 100 pounds added

supposedly Casey Viator did 10 reps with 300 pounds added :o :o :o


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Henda on January 02, 2013, 01:19:53 PM
That looks good man. How are you doing deadlifting every 4- 5 days?


Its going fine so far, I think pairing it with the aquat helps, rather than doing them seperate days.aslo the drop in reps after 3 weeks and droping the weight back slightly rather than constantly adding weight really helps


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 02, 2013, 02:16:42 PM
Those are good numbers depending on how much you weigh.

I think the C&P would be hardest one for most guys under 200 pounds.

I hit all of those numbers when i was natural at around 190 pounds. Very good numbers for a natural any way you look at it.


8)

Yes, I think the clean and press might be the toughest one for me at least.
Props for hitting all of those at 190 and natural. I am 195 (5'9") right now and not too far off, I think to hit all of those I will end up around 203-205.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 02, 2013, 02:22:01 PM
when you say say chin-ups with an added plate for 12 reps, i assume you mean a 45 pound plate right?

i'm really gonna focus on chin-ups now, so i'll see what i can do

i do my chins all the way up and pause at the top for a sec or 2 and then go all the way down, for a full-range of motion with very good form, so that makes it that much harder

on dips i can do 8 reps with 25 pounds added, and my goal is 8-10 reps with 100 pounds added

supposedly Casey Viator did 10 reps with 300 pounds added :o :o :o

Yes that's correct 45lb plate.

10 reps with 300 additional pounds is something I would have to see to believe. That's an insane amount of weight. I did 2 45's for 4 in 2012 and that was heavy, I can't imagine what 300lbs would feel like.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 02, 2013, 02:26:44 PM
Its going fine so far, I think pairing it with the aquat helps, rather than doing them seperate days.aslo the drop in reps after 3 weeks and droping the weight back slightly rather than constantly adding weight really helps

Nice,
I end up deadlifting every 10-11 days. If I go even once a week it ends up catching up to me in 3-4 weeks and I gotta take 2 weeks off from deadlifts. 10-11 days seems to be just right for me. 


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Henda on January 02, 2013, 04:34:04 PM
Nice,
I end up deadlifting every 10-11 days. If I go even once a week it ends up catching up to me in 3-4 weeks and I gotta take 2 weeks off from deadlifts. 10-11 days seems to be just right for me. 

I used to use a similar approach when I used higher reps and was a lot stronger than I am at present time. I really think the higher reps need a lot more recovery.
im still quite a bit off previous best in the deadlift so for now the higher frequency works ok but wont hesitate to stretch it out.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 03, 2013, 06:13:06 AM
I used to use a similar approach when I used higher reps and was a lot stronger than I am at present time. I really think the higher reps need a lot more recovery.
im still quite a bit off previous best in the deadlift so for now the higher frequency works ok but wont hesitate to stretch it out.


I agree, no need to change things while there is still progress to be made.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Donny on January 03, 2013, 06:32:53 AM
Nice thread Guys.. ;)


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 04, 2013, 09:36:25 PM
Thanks Donny.

I think there is a lot of potential here.
 
Seeing what kind of training approaches people take with this. BW changes, muscle mass changes. And since this is primarily a BB board, what does someone who is natural look like after reaching these goals. 


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: dj181 on January 05, 2013, 04:27:47 AM
Yes that's correct 45lb plate.

10 reps with 300 additional pounds is something I would have to see to believe. That's an insane amount of weight. I did 2 45's for 4 in 2012 and that was heavy, I can't imagine what 300lbs would feel like.

i actually had some phone consultations with Mentzer back in the day, and when i mentioned this to him about Casey V, he said that Casey was known to sometimes stretch the truth a bit ;D

i believe that Mentzer used a 180 pound bell on his dips


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 05, 2013, 10:55:01 PM
Mentzer doing dips with a 180lb DB, I don't see why not.

Viator doing chins with 300lbs strapped to him for 10 reps, I wonder if he was able to keep a straight face when he claimed this.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: dj181 on January 06, 2013, 02:01:15 AM
Mentzer doing dips with a 180lb DB, I don't see why not.

Viator doing chins with 300lbs strapped to him for 10 reps, I wonder if he was able to keep a straight face when he claimed this.


just out of curiousity, what's your PR is dips with added weight?

mine was 100 pounds added for 6 reps

right now, i'm only doing 25 pounds added for 8 reps, but the strange thing is... my pecs look even better now then they did then WTF ??? ??? ???


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 06, 2013, 01:28:53 PM
just out of curiousity, what's your PR is dips with added weight?

mine was 100 pounds added for 6 reps

right now, i'm only doing 25 pounds added for 8 reps, but the strange thing is... my pecs look even better now then they did then WTF ??? ??? ???

 The most weight I ever used on dips is 135lbs (3 45's) for 4-6 reps. My shoulders hated me for it. Now I am using 90-100 lbs but doing more sets and more reps, ( 3-4 sets of 8-12 reps with the same weight). I never put them at the beginning of the workout anymore either, this cuts down on the weight that I can use but I feel them work the muscle much better.

IMO, there are some excercises that are not meant do be done real heavy and instead work better with more of a  volume approach and less weight.



Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: lightweight83 on January 06, 2013, 01:38:40 PM
That's one hell of a challenge, and I'd be impressed by anyone (natty or juiced) that can do it. 

You figure the 12 pullups with 45lb weight is going to eliminate any fatty that can do the other lifts with ease cause they weigh 275+ lbs, and the 225lb clean and press is gonna make most nattys crumble at the knees!  LOL. 
I think I can come close on the dead and squat and can most likely already do the pullup one, but I can't bench 315 and I'll NEVER be able to clean and press 225! 


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 06, 2013, 03:32:40 PM
That's one hell of a challenge, and I'd be impressed by anyone (natty or juiced) that can do it.  

You figure the 12 pullups with 45lb weight is going to eliminate any fatty that can do the other lifts with ease cause they weigh 275+ lbs, and the 225lb clean and press is gonna make most nattys crumble at the knees!  LOL.  
I think I can come close on the dead and squat and can most likely already do the pullup one, but I can't bench 315 and I'll NEVER be able to clean and press 225!  


Don't sell yourself short man. To hit all of these numbers is tough but certaintly not  impossible for a natty. Everyone will have certain lift or lifts that they have a tougher time with.  As a matter of fact, this would be a perfect change of pace for your training ( I read the thread that you started here).


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Henda on January 06, 2013, 04:18:37 PM
Even if we dont quite get there it will be good working towards getting there by the end of year.

For me at least having this thread in mind will make for a far more productive years training than it would have been otherwise.

For me the hardes will deff be the chins and the squats.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 06, 2013, 05:37:05 PM
Even if we dont quite get there it will be good working towards getting there by the end of year.

For me at least having this thread in mind will make for a far more productive years training than it would have been otherwise.
For me the hardes will deff be the chins and the squats.

Exactly!



Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 06, 2013, 05:50:48 PM
If anyone is having trouble with chin up/pull ups, here is a program I set up for a friend of mine that has worked out well:

Do them twice a week at the beginning of the workout.
Workout A: do one set of max reps (must be at least 6 reps) either BW or with added weight
Workout B: add 50% to the total reps from your max set during workout A  and do three sets that will add up to that number .

For example, workout A your max set was 8 reps. 8 reps + 50% is 12 reps, so for workout B you would do 3 sets of 4 reps ( 3x4=12). This will be challenging but not hard enough that you will hit failure on any of the sets.

If you end up hitting an odd number like 9 for example, just round up. 9+50% is 13.5 so just round up to 14, and on workout B do 3 sets of 5,5,4.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Donny on January 09, 2013, 10:18:21 AM
Thanks, I hope you get there too.

Great idea starting this thread, i had just planned on getting stronger, having a set goal makes it far more interesting.

Im keeping training simple.
Day 1
Squat 3x5 or 3x3
Bench 3x5 or 3x3
Deads 1x5 or 1x3
oh tri ext 2x8

Day 2
Chins 3x5 or 3x3
Oh press 3x5 or 3x3
Rows 3x5 or 3x3
Pulldowns 2x8
Hammer curl 2x8

training 3 days per week alternating workouts.
3 weeks of 3x5 then 3 weeks of 3x3 before cutting back and starting over with 3x5.

At least thats the plan, going well so far.

nice simple workout looks great.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Henda on January 10, 2013, 11:53:38 AM
nice simple workout looks great.

I really like this routine, its just about the right frequeny for me and works surprisingly well for size gains as well as strength.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: dj181 on January 12, 2013, 04:27:25 PM
speaking of the chin-ups, this fella does 5 full range reps with 3 plates added :o :o :o

http://www.youtube.com/watch?v=7FiR9W_gVF0


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: haider on January 12, 2013, 06:54:23 PM
Here is a challenge that I am giving my self and anyone else who is interested.
5. Deadlift 5 plates
4. Squat 4 plates
3. Bench 3 plates
2. Clean and Press 2 plates
1. Chin ups/pull ups 12 reps with 1 plate of added weight

IMO anyone that can hit ALL of these numbers is a very strong individual all around and will have the muscle mass to show for it. Not today's IFBB or high level NPC big, but something along the lines of an NFL running back.

Now I know that these numbers are not astounding but for a natural they are pretty damn good.



No way I'm hitting that bench but great goals!

I've been on a workout layoff for a while, just started again. I have an injured back that doesn't always comply with squats/deads but I'd love to come back and get upto those numbers  8)


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 12, 2013, 07:02:17 PM
speaking of the chin-ups, this fella does 5 full range reps with 3 plates added :o :o :o

http://www.youtube.com/watch?v=7FiR9W_gVF0

That's very  impressive.
Great video, thanks for posting it.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 12, 2013, 07:08:20 PM
No way I'm hitting that bench but great goals!

I've been on a workout layoff for a while, just started again. I have an injured back that doesn't always comply with squats/deads but I'd love to come back and get upto those numbers  8)

A back injury is nothing to mess around with. Hope your recovery goes well for those squats and deads.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: tonymctones on January 13, 2013, 08:19:17 PM
Here is a challenge that I am giving my self and anyone else who is interested.
5. Deadlift 5 plates
4. Squat 4 plates
3. Bench 3 plates
2. Clean and Press 2 plates
1. Chin ups/pull ups 12 reps with 1 plate of added weight

IMO anyone that can hit ALL of these numbers is a very strong individual all around and will have the muscle mass to show for it. Not today's IFBB or high level NPC big, but something along the lines of an NFL running back.

Now I know that these numbers are not astounding but for a natural they are pretty damn good.
have accomplished the deads, squats and bench...never really tried the clean and press but Ive shoulder pressed 225 before so I think with a little work i might be able to pull that off.

Ive never really been strong at pull ups I think ive gotten up to a 25lb plate for like 8 or so but that was overhand so maybe underhand would be easier.

I would add in weighted dips to that as well, I might even replace them with the bench. I think anybody that can do a set of 10 with 90lbs on them is pretty strong. I think the highest I ever got was 140 or so on me for 8-10 reps.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 17, 2013, 05:20:12 PM
have accomplished the deads, squats and bench...never really tried the clean and press but Ive shoulder pressed 225 before so I think with a little work i might be able to pull that off.

Ive never really been strong at pull ups I think ive gotten up to a 25lb plate for like 8 or so but that was overhand so maybe underhand would be easier.

I would add in weighted dips to that as well, I might even replace them with the bench. I think anybody that can do a set of 10 with 90lbs on them is pretty strong. I think the highest I ever got was 140 or so on me for 8-10 reps.

I love weighted dips and  include them in my training. I have been able to do 10 reps with 90lbs before I could bench 275 though.  That's why to me a 315 bench is more impressive. But I think  it's an awesome movement that will help the bench press.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: anabolichalo on January 22, 2013, 08:39:01 AM
225lbs overhead press is impossible for naturals


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Overload on January 22, 2013, 09:09:38 AM
225lbs overhead press is impossible for naturals

No it's not.

I'd say it's a reach for guys who weigh under 200 pounds, but a clean and press with 225 isn't too far out of reach with a little leg drive.


8)


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: anabolichalo on January 22, 2013, 09:12:20 AM
No it's not.

I'd say it's a reach for guys who weigh under 200 pounds, but a clean and press with 225 isn't too far out of reach with a little leg drive.


8)
do you mean a push press or an overhead press

push press is easy


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Overload on January 22, 2013, 11:03:20 AM
do you mean a push press or an overhead press

push press is easy

A traditional clean and press usually has some leg drive like a push press.  If it's a strict overhead press it would be more difficult, but not impossible IMO.


8)


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: anabolichalo on January 22, 2013, 11:45:45 AM
A traditional clean and press usually has some leg drive like a push press.  If it's a strict overhead press it would be more difficult, but not impossible IMO.


8)
for joe average it would be very impossible

for gifted big lump it would be possible


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Donny on January 22, 2013, 11:53:19 AM
I think yev33 has started a good thread. stick to it and be realistic.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 22, 2013, 12:36:53 PM

225lbs overhead press is impossible for naturals
for joe average it would be very impossible

for gifted big lump it would be possible

Now I know where the "naturals can't build shoulders" belief comes from.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 22, 2013, 12:37:42 PM
I think yev33 has started a good thread. stick to it and be realistic.
Thank you, Donny.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 22, 2013, 12:41:54 PM
A traditional clean and press usually has some leg drive like a push press.  If it's a strict overhead press it would be more difficult, but not impossible IMO.


8)

That is excatly what I meant for the clean and press.

Some leg drive, but not to the point where it becomes a clean and jerk.



Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: anabolichalo on January 22, 2013, 12:43:59 PM
Now I know where the "naturals can't build shoulders" belief comes from.
face facts or believe in fairy tales

i dont care what you do


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 22, 2013, 12:55:59 PM
face facts or believe in fairy tales

i dont care what you do

If I believed what people were telling me I would have never gone form 133-198lbs BW, never front squatted 315lbs, never benched more than 275, as well as going from 12 shaky pull ups @ bw 133lbs to being able to do them  with 2 45's strapped from a belt weighing almost 200lbs.

I don't care what you do, I am going to keep on doing what I have been. 


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: anabolichalo on January 22, 2013, 01:03:22 PM
If I believed what people were telling me I would have never gone form 133-198lbs BW, never front squatted 315lbs, never benched more than 275, as well as going from 12 shaky pull ups @ bw 133lbs to being able to do them  with 2 45's strapped from a belt weighing almost 200lbs.

I don't care what you do, I am going to keep on doing what I have been. 
fat, steroids, or genetics


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on January 22, 2013, 01:09:46 PM
fat, steroids, or genetics

http://www.youtube.com/watch?v=vHY0jX28vWU
http://www.youtube.com/watch?v=Acwn5Wr1q1k
http://www.youtube.com/watch?v=_UcatO2EHag

133lbs @ 19 yrs old , world class genetics.

And yes, lifetime natty.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on October 17, 2014, 08:00:30 PM
I have not given up on this (but I severely underestimated the time frame)

http://www.youtube.com/watch?v=jAwB4qXQwsQ


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Henda on October 17, 2014, 08:20:44 PM
I have not given up on this (but I severely underestimated the time frame)

http://www.youtube.com/watch?v=jAwB4qXQwsQ

Same here, epic dreaming thinking I'd be there by Christmas, progress soon slowed.
Recent personal bests

Bench 2.5 plates (120kg) for 3
Deadlift 4 plates (180kg) for 5
Squat 130kg for 5



Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on October 17, 2014, 08:42:32 PM
I was thinking the same thing.

Hit a wall early in 2013 and I could not make any progress, then I had a nagging knee and shoulder injury. On top of all this I turned 30 and it was really beginning to mess with my head thinking that my best training days are behind me.

I had to take a very critical look at what I was doing and completely overhauled my training.

Still have to work on the squat (385x1), deadlift(440x4), and clean and press (185x1).


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Donny on October 18, 2014, 01:35:40 AM
I was thinking the same thing.

Hit a wall early in 2013 and I could not make any progress, then I had a nagging knee and shoulder injury. On top of all this I turned 30 and it was really beginning to mess with my head thinking that my best training days are behind me.

I had to take a very critical look at what I was doing and completely overhauled my training.

Still have to work on the squat (385x1), deadlift(440x4), and clean and press (185x1).

30 ? you´re in your Prime !  ;D


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on October 18, 2014, 09:15:47 AM
30 ? you´re in your Prime !  ;D

I am 31 now  ;D


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Donny on October 18, 2014, 10:32:18 AM
I am 31 now  ;D
  ;D


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: WOOO on October 19, 2014, 04:46:23 PM
I was thinking the same thing.

Hit a wall early in 2013 and I could not make any progress, then I had a nagging knee and shoulder injury. On top of all this I turned 30 and it was really beginning to mess with my head thinking that my best training days are behind me.

I had to take a very critical look at what I was doing and completely overhauled my training.

Still have to work on the squat (385x1), deadlift(440x4), and clean and press (185x1).



what is you BW?... those are not big lifts


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on October 19, 2014, 05:06:44 PM

what is you BW?... those are not big lifts

195lbs.

Among "enhanced" people 5 plate deadlift, 4 plate squat, 3 plate bench, 2 plate clean and press, and 12 reps pull ups/chin ups with an additional 45lb plate is probably fairly common.  But for a natural I would say that is pretty good.

In 12 years of training in various gyms I can count the number of people I have seen do one of these lifts on one hand. Never seen a natural be able to do all five.

I have seen one person do all 5 and he was far from natural.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: WOOO on October 19, 2014, 05:08:24 PM
um ok


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on October 19, 2014, 05:19:07 PM
I am not saying this is impossible and has never been done. I am not saying that my expirience represents every single person who trains. This is why I figured it would be interesting to see how this fares among a wider range of people.

If you are natural and can do all 5 IMO that is very impressive. You would be the second person I heard of doing it..


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: oldtimer1 on October 19, 2014, 05:23:06 PM
Here is a challenge that I am giving my self and anyone else who is interested.
5. Deadlift 5 plates
4. Squat 4 plates
3. Bench 3 plates
2. Clean and Press 2 plates
1. Chin ups/pull ups 12 reps with 1 plate of added weight

IMO anyone that can hit ALL of these numbers is a very strong individual all around and will have the muscle mass to show for it. Not today's IFBB or high level NPC big, but something along the lines of an NFL running back.

Now I know that these numbers are not astounding but for a natural they are pretty damn good.




I have news for you. An NFL running back is stronger, faster and has more power than a professional bodybuilder.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on October 19, 2014, 05:25:20 PM
I have news for you. An NFL running back is stronger, faster and has more power than a professional bodybuilder.

Absolutely! Actually that is exactly the type of athlete I had in mind when I came up with this.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: oldtimer1 on October 19, 2014, 05:27:58 PM
When you achieve this have someone film it with a phone. It would be really impressive to see.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: WOOO on October 19, 2014, 05:31:06 PM
not trying to start a pissing contest and i don't want to be a dick... but here are my bests (approx)...

5. Deadlift 700sih (i pull today but do a max set of 4 plates for 8-10)
4. Squat 600ish (in the gym, wide stance but low)
3. Bench 440 for 2
2. Clean and Press 285
1. Chin ups/pull ups something like what you posted... but I weigh 230 at 6' and do these regularly for multiple sets


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: oldtimer1 on October 19, 2014, 05:33:45 PM
Wooo, that's insane strength. 


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on October 19, 2014, 05:34:10 PM
Absolutely, a video is worth a million internet claims.

I put up a video of the 315bench on page 2, I just hit that last week. I will get a video of the 12 rep pull ups/chinups with a 45 soon ( so far these two are the only ones I can do). I will keep updating this thread as I go along.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on October 19, 2014, 05:35:59 PM
not trying to start a pissing contest and i don't want to be a dick... but here are my bests (approx)...

5. Deadlift 700sih (i pull today but do a max set of 4 plates for 8-10)
4. Squat 600ish (in the gym, wide stance but low)
3. Bench 440 for 2
2. Clean and Press 285
1. Chin ups/pull ups something like what you posted... but I weigh 230 at 6' and do these regularly for multiple sets

That is beyond impressive. If you are natural that is truly mind blowing.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: WOOO on October 19, 2014, 05:36:01 PM
Absolutely, a video is worth a million internet claims.

I put up a video of the 315bench on page 2, I just hit that last week. I will get a video of the 12 rep pull ups/chinups with a 45 soon ( so far these two are the only ones I can do). I will keep updating this thread as I go along.

be as public as you want... as i stated before i'm not trying to compete with anyone... believe what you want


Wooo, that's insane strength.  

i've trained with many stronger men... but i should note thati have always been strong... most of my lifts are lower these days but i'm more of a runner now (for obstacle course training)


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on October 19, 2014, 07:01:27 PM
be as public as you want... as i stated before i'm not trying to compete with anyone... believe what you want


i've trained with many stronger men... but i should note thati have always been strong... most of my lifts are lower these days but i'm more of a runner now (for obstacle course training)

I was not trying to take a shot at you. There are members here that I respect and won't  question their claims, you are one of them. This is the main reason I posted this on the training board rather than the G&O.

Unlike you, I have not always been strong. I was 19 years old and 133lbs when I first started training. My max bench was 135lbs. squat was around the same. I was not a top high school or college athlete so I didn't get a chance to train around people who were genetically gifted. So my point of view is a bit different.


 


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: oldtimer1 on October 20, 2014, 06:15:57 AM
be as public as you want... as i stated before i'm not trying to compete with anyone... believe what you want


i've trained with many stronger men... but i should note thati have always been strong... most of my lifts are lower these days but i'm more of a runner now (for obstacle course training)

I have never been in a gym and seen anyone do a 700lb deadlift. I've seen it in powerlifting competitions. A conventional 700lbs deadlift is elite strength.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: jpm101 on October 20, 2014, 08:43:30 AM
WOOO seems like a cool guy...never got the impression he was prone to exaggeration, so going by the lifts he posted.. What would be the point anyway. Really very few others I can say that about on GB. Flights of delusion are extremely common on GB, based on false ego and/or wanting to be noticed. Lonely people come here daily (actually never seem to leave, but for a couple of hours). And other guy's just  angry most of the time.

700lb DL, not that uncommon, but still impressive. Depending on the ratio of bwt to the weight lifted, can be even more impressive. 400lb bench, getting fairly common, with the new watermark being 500 in most lifting circles. That's what is the new goal or standard of achievement. Of course these are instinctive strongmen, training with strongmen goals.  Who just have the passion for lifting very heavy weight.....some are juiced, some not. 100+ years ago  the old timers were lifting ungodly amounts of weight...no juice back then.  Maybe except for lots of meat and beer, it that could count as "juice".                    

Majority of heavy DL'ers break the lift into 3 phases  in training. Watched a few Olympic lifters, not actually
doing any DL'ing in training, DL 700 + fairly well. Those 400-500 rep cleans from the floor help quite a bit.  

Looks like Yez33 has a natural pull and a not so natural push...hence the lower bench press but the higher chinning strength. Which means a  goal of 400 can be that much more of a challenge.  The average experienced BB'er/trainee, after years in the gym, usually will max out around 320 to 350 in the bench. Which is very good actually.

Don't know what Yez33's workout protocols are, and he might have done this type of training before, but might suggest suggest partial rep lockouts and middle range. Along with working the weakest point of the bench, the starting point off the chest...also using partial reps.  Might also suggest to never go to a point of failure in any training session. Leave 1 or 2 reps short of failure. Yez33 can take all this for what's it's worth.

Good to set goals, but probably best for setting little progressive goals. If wanting to bench (for example) 300 and are currently doing 205, set your goal at 215 and work towards that end. When hitting 215, with 3 to 5 reps (and you will) set the next goal at 225, etc, etc, etc. Upward and onward..as it were.

Good luck



Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: local hero on October 20, 2014, 08:55:20 AM
500 x 3  on the deads clean

450x 5 squat juiced

300 x 4/5 inc bench juiced

215 x 3/5 stand press juiced

Bent row 360 x 5/8 juiced

Wide chins with 20kg x 5 clean


I hit my peak strength and physique wise at 25yr old, im now washed up at 33


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: jpm101 on October 20, 2014, 09:06:56 AM
Keep the faith.  Been shown that male lifters seem to get better with age. 34 to 36 can be peak years. Than the curve begins to go down.

Good Luck.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on October 20, 2014, 05:27:55 PM
500 x 3  on the deads clean

450x 5 squat juiced

300 x 4/5 inc bench juiced

215 x 3/5 stand press juiced

Bent row 360 x 5/8 juiced

Wide chins with 20kg x 5 clean


I hit my peak strength and physique wise at 25yr old, im now washed up at 33

Those numbers are pretty much in line with what I have seen through out the years among serious lifters.

Most impressive I have personally witnessed was a 5 plate raw bench and a 315 for 3 standing overhead press ( not by the same person)

Most impressive natural lift I have seen was a 5 plate per side legit squat. The guy was about 6'0" 215lbs. He couldn't pull 5 plates though or bench 3 plates (he was pretty close however).

 I have seen one legit natural 315 bench, big guy (not lean by any standard) was about 6'3" 275 lbs. Did not train any of the lower body lifts though.

I have seen several 185-205lb natural clean and presses. Excellent form, utilized the leg drive very well. Couldn't touch a 315 bench or a 405 squat.

Have seen several 5 plate natural deadlifts, once again could not touch a 3 plate bench or a 4 plate squat.

I would have to say that from what I have seen, a legit 4 plate squat and a legit 3 plate bench are the most rare.



Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: WOOO on October 21, 2014, 01:35:42 AM
Should point out that some of my lifts were at a much higher BW. I played college ball at 320 lbs. .. Guard.

Too short and at a 4.95 too slow to go beyond that... but I was a fucking plug pulling or kicking out...


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: WOOO on October 21, 2014, 01:37:53 AM
I have never been in a gym and seen anyone do a 700lb deadlift. I've seen it in powerlifting competitions. A conventional 700lbs deadlift is elite strength.


I remember getting kicked out the first day i hit it with my buddy. We both hit 685 and then 700 and slammed the weights... scarred the shit out of the old ladies on the treadmills


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: local hero on October 24, 2014, 04:20:19 AM
Those numbers are pretty much in line with what I have seen through out the years among serious lifters.

Most impressive I have personally witnessed was a 5 plate raw bench and a 315 for 3 standing overhead press ( not by the same person)

Most impressive natural lift I have seen was a 5 plate per side legit squat. The guy was about 6'0" 215lbs. He couldn't pull 5 plates though or bench 3 plates (he was pretty close however).

 I have seen one legit natural 315 bench, big guy (not lean by any standard) was about 6'3" 275 lbs. Did not train any of the lower body lifts though.

I have seen several 185-205lb natural clean and presses. Excellent form, utilized the leg drive very well. Couldn't touch a 315 bench or a 405 squat.

Have seen several 5 plate natural deadlifts, once again could not touch a 3 plate bench or a 4 plate squat.

I would have to say that from what I have seen, a legit 4 plate squat and a legit 3 plate bench are the most rare.




I've always lagged behind on chest movements, was ok on everything else, trying to push past those numbers left me with lots of injuries and torn muscles

Some of the most impressive feats I've seen are 7 plate deadlift and 5 plate bent row, same guy

5 plate raw bench, superset into 120lb db fls

Seen a realy skinny kid rep out 3 plates at ease on the bench, im talking 10 / 12 rep

these were all done in a tiny comunity centre gym too suprisingly


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: pestosterone on October 28, 2014, 07:16:11 AM
Here is a challenge that I am giving my self and anyone else who is interested.
5. Deadlift 5 plates
4. Squat 4 plates
3. Bench 3 plates
2. Clean and Press 2 plates
1. Chin ups/pull ups 12 reps with 1 plate of added weight

IMO anyone that can hit ALL of these numbers is a very strong individual all around and will have the muscle mass to show for it. Not today's IFBB or high level NPC big, but something along the lines of an NFL running back.

Now I know that these numbers are not astounding but for a natural they are pretty damn good.



I know loads of people on gear who can not achieve these lifts.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on October 28, 2014, 09:51:43 PM
I know loads of people on gear who can not achieve these lifts.

Sadly I have seen some cases of this as well. It's usually the ones who train naturally for a month, hop on a cycle and burn out in a year.

Then there are the serious ones. One guy who goes to my gym comes to mind. Was pretty impressive as a natural, very close to those numbers. After a few cycles watched him bench 405 for a single and 405 for 10+ reps  squats.He told me he pulled 6 plates (didn't see it but I believe him). Also seen him easily dunk a basketball at 5'11"-6'0" 230lbs.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: funk51 on October 29, 2014, 06:00:07 AM
Here is a challenge that I am giving my self and anyone else who is interested.
5. Deadlift 5 plates
4. Squat 4 plates
3. Bench 3 plates
2. Clean and Press 2 plates
1. Chin ups/pull ups 12 reps with 1 plate of added weight

IMO anyone that can hit ALL of these numbers is a very strong individual all around and will have the muscle mass to show for it. Not today's IFBB or high level NPC big, but something along the lines of an NFL running back.

Now I know that these numbers are not astounding but for a natural they are pretty damn good.



did them all but the bench press could never get pass 305 for whatever reason. and at 63 don't think i'll ever try to do them again.... good luck in your quest.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: chaos on October 29, 2014, 07:26:04 PM
#1 can't do. Lol


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Donny on October 30, 2014, 12:23:25 AM
#1 can't do. Lol
Well you are our big friendly Bear Chaos... i bet you lift plenty on Deads though..


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on February 01, 2015, 06:28:04 PM
Three out of five down. I thought I would get the 405 squat sometime in March but this training cycle has been going real well. Still have the 5 plate deadlift and 2 plate clean and press.
 
http://www.youtube.com/watch?v=jAwB4qXQwsQ

http://www.youtube.com/watch?v=6bHx1SV-fnM

http://www.youtube.com/watch?v=ajX4Al9aqSg


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: chaos on February 08, 2015, 03:26:31 PM
Three out of five down. I thought I would get the 405 squat sometime in March but this training cycle has been going real well. Still have the 5 plate deadlift and 2 plate clean and press.
 
http://www.youtube.com/watch?v=jAwB4qXQwsQ

http://www.youtube.com/watch?v=6bHx1SV-fnM

http://www.youtube.com/watch?v=ajX4Al9aqSg
Cool videos.
Something wrong with your left arm?


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on February 08, 2015, 05:49:26 PM
Cool videos.
Something wrong with your left arm?

Thank you.

I can't fully lock out my left elbow, it's been like that my whole life. Doesn't  hurt at all, just a little less ROM compared to my right arm.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: chaos on February 08, 2015, 07:49:05 PM
Thank you.

I can't fully lock out my left elbow, it's been like that my whole life. Doesn't  hurt at all, just a little less ROM compared to my right arm.
Saw that on your bench vid. What are your goals now?


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on February 08, 2015, 10:07:21 PM
I still have to pull 500 and clean and press 225. So in the short term those are my goals. But i am going to finish this current training cycle.  My goal was to hit a 405 squat and see how close I can get my strict military press to 225. I ended up reaching my squat goal a couple months early so I am going to see how much further I can take it. The strict military press is around  185lbs right now and I would like to get it to at least 205lbs.



Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: oldtimer1 on February 09, 2015, 06:01:10 AM
I could never clean and press 225lbs. I would have to jerk the weight over head. How many guys in a gym could clean 225lbs? I will answer my own question with very few.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on February 09, 2015, 09:24:17 AM
I think a lot of it comes down to form especially with the clean portion. Last time I tried a clean it was back in '09-'10 and with horrific reverse curl type form I manged to muscle up 185lbs.. From what I have seen in even casual Olympic lifting circles a 100kg (225lb) clean and press (not clean and jerk or squat jerk) is fairly common. And these are avergae joes, so I think the reason we don't see this done as much is because the majority of the gym going public has no idea how to do the lifts properly. I know that my form is awful and I am only doing probably half of the weight that I have the strength reserve for.

I think the key for me is going to be working on my form because I think the strength level is already there.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on February 09, 2015, 09:59:47 AM
I should also add that I realized how much more mobility I need in order to perform the oly lifts correctly. It's funny but since I started looking more and more into oly lifting I realized what a real strength athlete looks/moves like. Guys that are 230lbs with the flexibility level of a gymnast, incredible.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Option D on February 09, 2015, 10:01:39 AM
Here is a challenge that I am giving my self and anyone else who is interested.
5. Deadlift 5 plates
4. Squat 4 plates
3. Bench 3 plates
2. Clean and Press 2 plates
1. Chin ups/pull ups 12 reps with 1 plate of added weight

IMO anyone that can hit ALL of these numbers is a very strong individual all around and will have the muscle mass to show for it. Not today's IFBB or high level NPC big, but something along the lines of an NFL running back.

Now I know that these numbers are not astounding but for a natural they are pretty damn good.



I can do 5, 4 and 3 easily. Clean and press 2 plates...Maybe
Chins with plate...Not a chance


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Overload on February 17, 2015, 03:48:00 PM
I should also add that I realized how much more mobility I need in order to perform the oly lifts correctly. It's funny but since I started looking more and more into oly lifting I realized what a real strength athlete looks/moves like. Guys that are 230lbs with the flexibility level of a gymnast, incredible.

I think Olympic lifting is the most difficult to truly master.  I've competed in Oly and power lifting years ago, power lifting was more point A to B while adding in different speeds/loads.  While Olympic lifting literally took years to master a proper C&J or snatch.  There is a ridiculous amount of flexibility required to do these lifts properly.

I've seen guys who can C&J 350 pounds struggle to bench press 300 pounds.  It's all about technique and when i trained for Oly lifting we didn't even do bench press, everything was focused on overhead movements.

After training in a lot of typical gyms the past 5 years or so, I've yet to see anyone do a real squat with 400+ or deadlift over 550.  The highest I've seen someone clean with proper form is 185 and I've seen a guy who is into crossfit snatch 155 with perfect form.  Other than that, just your standard half reppers with 315 with 3 spotters on bench and 1/4 squats with 300+ to appear strong.

Like i said earlier when this thread started, I've achieved these 5 feats as a natural at ~190 pounds, but i had been an athlete my entire life.  A true strict 225 overhead press while standing is quite a feat for anyone IMO.

My favorite thing to do in commercial gyms these days is do 1 arm DB snatches with the heaviest DB's on the rack, which is usually around 125.  People think you have to be really strong to do it, but it's all about technique and really easy for me after years of Oly lifting.  Now, overhead pressing the 125 with strict form would be a task.

Props to Yev for hitting a good goal.  I like how you do your lifts without liftoff, i've always prefered to handle the weight from cradle to the grave.  Good job.


8)


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: pestosterone on February 17, 2015, 06:23:19 PM
Seeing people squat big weight at several gyms around me... I spotted a dude hit 500lbs ass to grass for 3 the other week there are atleast 6 others I know of there that can do this another dude hit over 700lbs last week I didn't witness it but a lot of people saw it and he told me himself what's weird is its not a hardcore gym has dance classes and Katy perry music while u train best I can do is 315 for 18 reps when I'm fresh and that's not ass to floor just parallel squats some monsters are out here


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on February 17, 2015, 06:25:17 PM
I think Olympic lifting is the most difficult to truly master.  I've competed in Oly and power lifting years ago, power lifting was more point A to B while adding in different speeds/loads.  While Olympic lifting literally took years to master a proper C&J or snatch.  There is a ridiculous amount of flexibility required to do these lifts properly.

I've seen guys who can C&J 350 pounds struggle to bench press 300 pounds.  It's all about technique and when i trained for Oly lifting we didn't even do bench press, everything was focused on overhead movements.

After training in a lot of typical gyms the past 5 years or so, I've yet to see anyone do a real squat with 400+ or deadlift over 550.  The highest I've seen someone clean with proper form is 185 and I've seen a guy who is into crossfit snatch 155 with perfect form.  Other than that, just your standard half reppers with 315 with 3 spotters on bench and 1/4 squats with 300+ to appear strong.

Like i said earlier when this thread started, I've achieved these 5 feats as a natural at ~190 pounds, but i had been an athlete my entire life.  A true strict 225 overhead press while standing is quite a feat for anyone IMO.

My favorite thing to do in commercial gyms these days is do 1 arm DB snatches with the heaviest DB's on the rack, which is usually around 125.  People think you have to be really strong to do it, but it's all about technique and really easy for me after years of Oly lifting.  Now, overhead pressing the 125 with strict form would be a task.

Props to Yev for hitting a good goal.  I like how you do your lifts without liftoff, i've always prefered to handle the weight from cradle to the grave.  Good job.


8)

Thank you. I remember when I started this thread a while back you responding to it. Hearing from someone that has done all 5 gives me that extra push mentally. I have been working on my mobilty for about a month now.

Right now I am trying to reach full ROM on an overhead squat. Working with either a broomstick or an empty bar. It's humbling but slowly I am making progress. I figure that before I fully try the Oly lifts I should at least have the full mobility to them properly.  


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: jpm101 on February 18, 2015, 10:08:26 AM
Becoming a good Olympic lifter is like becoming a good boxer, starting at a young age will give a greater advantage.  It's like your grow into the sport, with the body adapting to the time spent. Learning form, balance, timing all very import in either sport. Remembering also that  speed & quickness are two separate things.  Olympic lifting is one of the quickest sports there are. Starting out on Olympic lifting, a wooden dowel (about the same thickness as a bar and about as long) can be used for hundred of reps to get the form and timing down. Advancing to a empty bar. Putting this all together with near perfect technique is the ultimate goal. Also seen pvc and plumbers pipe used.....whatever.

PL'ing requires a shorter distance for the bar to travel. It also is mainly a pushing effort. The DL is pushing, with the feet, off the floor. You only hold the bar in position.  Olympic lifting requires a more athletic approach and is a pushing/pulling effort. With a weight held overhead, a much greater distance is demanded. There  can be a greater level of  confidence developed when overhead lifting is involved.

I've attempted  both sports, and with no doubt in mind, Olympic lifting is the king...from my view point anyway. And the more athletic.  My view again, the best all around exercise, pretty much hitting the whole body is the squat clean & jerk. Can also do those with BB'ing reps for some surprising results in strength and increased muscle mass.

Wish more guys would post like Yez33 does. Setting within reach goals can help others set their own pattern for success.

Good luck


Side Bar:  seen quite a few women clean&jerk 220 plus without that much trouble.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: funk51 on February 18, 2015, 10:21:20 AM
Here is a challenge that I am giving my self and anyone else who is interested.
5. Deadlift 5 plates
4. Squat 4 plates
3. Bench 3 plates
2. Clean and Press 2 plates
1. Chin ups/pull ups 12 reps with 1 plate of added weight

IMO anyone that can hit ALL of these numbers is a very strong individual all around and will have the muscle mass to show for it. Not today's IFBB or high level NPC big, but something along the lines of an NFL running back.

Now I know that these numbers are not astounding but for a natural they are pretty damn good.



been there done all  that except for bench press , this becomes a lot easier the more you weigh....was a terrible bench presser 305 at 175 lbs bdwt.... pathetic...kid could do over 405 though, must have got it from his mom.... :'( :'( :'( :'( :'( :'( :'( :'(


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Overload on February 18, 2015, 10:50:42 AM
Seeing people squat big weight at several gyms around me... I spotted a dude hit 500lbs ass to grass for 3 the other week there are atleast 6 others I know of there that can do this another dude hit over 700lbs last week I didn't witness it but a lot of people saw it and he told me himself what's weird is its not a hardcore gym has dance classes and Katy perry music while u train best I can do is 315 for 18 reps when I'm fresh and that's not ass to floor just parallel squats some monsters are out here

For sure, I've trained with guys who could squat 600+ for reps.  It's just very rare.  There are hardcore gyms all over the nation that have some strong people in them, but in the average gym it's rare for me to find someone using really big weights, but i agree they are around.

Training at an Olympic gym was an eye opening experience, seeing 180 pound guys sling weights around that most people couldn't imagine.  Guys doing perfect ass to grass front squats with 400+ pounds for speed reps.  Nothing done for more than 2-3 reps, mainly singles.  It was different, repeat repeat repeat, until perfection.  The setting typically focused and don't act too aggressive.  It's almost like watching a gymnast prepare for an event.  Almost a thing of beauty to see someone snatch 300+ pounds overhead with perfect form and then do it again and again and again, trying to do it faster and better.

Training with world class power lifters was much for intense, they trained like animals, that's how i always trained too.  Snorting ammonia caps and smacking each other before lifts Ronnie Coleman style, screaming, deep intense focus but driven by rage.  Each lift is all or nothing, failure cannot be inside your mind.  Sure perfect form is preached and followed, but when max attempts are on the rack it's balls out, move it from A to B at any cost.  Lots of injuries, many pissed off men on high doses of AAS acting like every lift is their last.  Pretty crazy environment, death metal blaring, guys pacing back and forth like they are about to fight someone.  Seeing guys warm up with my max bench was humbling and i was a strong guy.  Guys using 100-pound plates like 45's on deadlifts; pulling 700+ for triples with perfect form, like a piston in an engine.

Today i train alone at a local commercial gym, i don't even want to train with people.  I just want to listen to music and get in a good workout.  Not much intensity anymore, my joints are fucked.  The flexibility is there and i still do cleans and snatches if there is open room to do them without some idiot standing next to me during the attempt.  I train more like a bodybuilder these days, my strength is nothing like it was, but i feel great and look good.  Most of all I'm healthy.  I know guys who lost a kidney from AAS abuse, I've seen guys break bones and tear ligaments/muscles many times over during lifts.  I'm lucky it wasn't me, i had a few partial tears, but mainly my joints are just worn out.

Yev, when people tell me they understand balance and flexibility, i always ask them to do an overhead squat with just the bar.  Nobody can do it their first try without falling over or dumping the bar, it's quite funny to watch.  But i was there once and started off with a stick for weeks until they let me use a bar.  I didn't do my first good form snatch for 6 months after that, but once i had it down i made improvements fast.  It's funny because i get more endorphin's off a nice snatch or C&J attempt than a heavy squat or deadlift.  I haven't tried a max attempt on anything in 3 years.

Almost 20 years of consistant training.  These days it's all about health and looking good.  most of the guys i competed with in years past don't touch weights and lost everything they had.  Only a few of my friends still lift, it's great to drink beer and talk about the good times in the past.  I'm far from being old, but my glory days are way past me now.

Good luck to everyone and their goals, take it slow and do it right.  Stay smart and injury free.  Most of all enjoy every minute of it.


8)


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on February 18, 2015, 11:04:53 PM
Becoming a good Olympic lifter is like becoming a good boxer, starting at a young age will give a greater advantage.  It's like your grow into the sport, with the body adapting to the time spent. Learning form, balance, timing all very import in either sport. Remembering also that  speed & quickness are two separate things.  Olympic lifting is one of the quickest sports there are. Starting out on Olympic lifting, a wooden dowel (about the same thickness as a bar and about as long) can be used for hundred of reps to get the form and timing down. Advancing to a empty bar. Putting this all together with near perfect technique is the ultimate goal. Also seen pvc and plumbers pipe used.....whatever.

PL'ing requires a shorter distance for the bar to travel. It also is mainly a pushing effort. The DL is pushing, with the feet, off the floor. You only hold the bar in position.  Olympic lifting requires a more athletic approach and is a pushing/pulling effort. With a weight held overhead, a much greater distance is demanded. There  can be a greater level of  confidence developed when overhead lifting is involved.

I've attempted  both sports, and with no doubt in mind, Olympic lifting is the king...from my view point anyway. And the more athletic.  My view again, the best all around exercise, pretty much hitting the whole body is the squat clean & jerk. Can also do those with BB'ing reps for some surprising results in strength and increased muscle mass.

Wish more guys would post like Yez33 does. Setting within reach goals can help others set their own pattern for success.

Good luck


Side Bar:  seen quite a few women clean&jerk 220 plus without that much trouble.

I can definitely see how starting at a young age is a must for Olympic lifting. I am hoping that simply being able to do the lifts correctly will help me in my regular training. I also realized that my mobility for the Olympic lifts has gotten worse  since I began training with weights over ten years ago. I remember my shoulder, hip, and thoracic spine mobility being better. I didn't realize what these meant at the time but I do remember being able to get into certain positions much easier. I didn't miss it doing BB routines so I didn't notice it getting worse. So it really bugs me to lose what I once had because I felt like it wasn't necessary.


For sure, I've trained with guys who could squat 600+ for reps.  It's just very rare.  There are hardcore gyms all over the nation that have some strong people in them, but in the average gym it's rare for me to find someone using really big weights, but i agree they are around.

Training at an Olympic gym was an eye opening experience, seeing 180 pound guys sling weights around that most people couldn't imagine.  Guys doing perfect ass to grass front squats with 400+ pounds for speed reps.  Nothing done for more than 2-3 reps, mainly singles.  It was different, repeat repeat repeat, until perfection.  The setting typically focused and don't act too aggressive.  It's almost like watching a gymnast prepare for an event.  Almost a thing of beauty to see someone snatch 300+ pounds overhead with perfect form and then do it again and again and again, trying to do it faster and better.

Training with world class power lifters was much for intense, they trained like animals, that's how i always trained too.  Snorting ammonia caps and smacking each other before lifts Ronnie Coleman style, screaming, deep intense focus but driven by rage.  Each lift is all or nothing, failure cannot be inside your mind.  Sure perfect form is preached and followed, but when max attempts are on the rack it's balls out, move it from A to B at any cost.  Lots of injuries, many pissed off men on high doses of AAS acting like every lift is their last.  Pretty crazy environment, death metal blaring, guys pacing back and forth like they are about to fight someone.  Seeing guys warm up with my max bench was humbling and i was a strong guy.  Guys using 100-pound plates like 45's on deadlifts; pulling 700+ for triples with perfect form, like a piston in an engine.

Today i train alone at a local commercial gym, i don't even want to train with people.  I just want to listen to music and get in a good workout.  Not much intensity anymore, my joints are fucked.  The flexibility is there and i still do cleans and snatches if there is open room to do them without some idiot standing next to me during the attempt.  I train more like a bodybuilder these days, my strength is nothing like it was, but i feel great and look good.  Most of all I'm healthy.  I know guys who lost a kidney from AAS abuse, I've seen guys break bones and tear ligaments/muscles many times over during lifts.  I'm lucky it wasn't me, i had a few partial tears, but mainly my joints are just worn out.

Yev, when people tell me they understand balance and flexibility, i always ask them to do an overhead squat with just the bar.  Nobody can do it their first try without falling over or dumping the bar, it's quite funny to watch.  But i was there once and started off with a stick for weeks until they let me use a bar.  I didn't do my first good form snatch for 6 months after that, but once i had it down i made improvements fast.  It's funny because i get more endorphin's off a nice snatch or C&J attempt than a heavy squat or deadlift.  I haven't tried a max attempt on anything in 3 years.

Almost 20 years of consistant training.  These days it's all about health and looking good.  most of the guys i competed with in years past don't touch weights and lost everything they had.  Only a few of my friends still lift, it's great to drink beer and talk about the good times in the past.  I'm far from being old, but my glory days are way past me now.

Good luck to everyone and their goals, take it slow and do it right.  Stay smart and injury free.  Most of all enjoy every minute of it.


8)


Those are some great experiences (not the injuries) that you had a chance to go through and see. I have trained by myself the entire time in commercial gyms. Luckily the gym I am at now is technically a commercial gym but hardly anyone goes there. So I really don't have to be deal with too many people.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Overload on February 19, 2015, 07:18:33 AM
I wish i had a local gym that catered to lifters more than family environment.  Living in the middle of Houston has its downfalls, there are no empty gyms unless you train at really odd hours of the day.  I typically try to hit the gym on Sunday morning to do olympic style lifting, i just have to keep it light because they don't have bumper plates and don't like it when you drop weights.  The nearest hardcore gym is about 45 minutes away and they close at 8pm, so it's not optimal for me to travel.

However, my new neighbor just built a really nice gym setup in his garage and he's a crossfit guy, but has a great setup.  If he wasn't so annoying i'd train with him.  I'm trying to work out a deal to train when he's not home.   ;D


8)


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Donny on February 19, 2015, 07:43:00 AM
I wish i had a local gym that catered to lifters more than family environment.  Living in the middle of Houston has its downfalls, there are no empty gyms unless you train at really odd hours of the day.  I typically try to hit the gym on Sunday morning to do olympic style lifting, i just have to keep it light because they don't have bumper plates and don't like it when you drop weights.  The nearest hardcore gym is about 45 minutes away and they close at 8pm, so it's not optimal for me to travel.

However, my new neighbor just built a really nice gym setup in his garage and he's a crossfit guy, but has a great setup.  If he wasn't so annoying i'd train with him.  I'm trying to work out a deal to train when he's not home.   ;D


8)
why not invest in your own setup? save the Gym Payments. Power Rack good olympic Bar and weights. OK costs and maybe space is an issue.. still you can do your own thing and listen to your own music.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Overload on February 19, 2015, 12:33:42 PM
why not invest in your own setup? save the Gym Payments. Power Rack good olympic Bar and weights. OK costs and maybe space is an issue.. still you can do your own thing and listen to your own music.

I don't have the room for a real setup and have low ceilings in my spare bedroom, standard lifting would be OK though.  The other option is my garage and i have a car project in there.  I've considered adding onto the back of my garage and building something nice, just not sure how long i'll live in this house.


8)


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: pestosterone on February 22, 2015, 10:32:19 AM
I wish i had a local gym that catered to lifters more than family environment.  Living in the middle of Houston has its downfalls, there are no empty gyms unless you train at really odd hours of the day.  I typically try to hit the gym on Sunday morning to do olympic style lifting, i just have to keep it light because they don't have bumper plates and don't like it when you drop weights.  The nearest hardcore gym is about 45 minutes away and they close at 8pm, so it's not optimal for me to travel.

However, my new neighbor just built a really nice gym setup in his garage and he's a crossfit guy, but has a great setup.  If he wasn't so annoying i'd train with him.  I'm trying to work out a deal to train when he's not home.   ;D

I was surrounded by these no muscle having jaw yappng cross fitters last nights and refused to engage in any convo fitness related with them because my mass towered over them and they were curious and kept talking about squats  I did not oblige them.
8)


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on May 01, 2016, 03:19:15 PM
Was able to knock off another one. Pulled 500lbs. last night.

http://www.youtube.com/watch?v=lWTFvRK-tNo

Now onto the 225lb clean and press, the last remaining part of the challenge.


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: greg2112 on May 02, 2016, 04:52:22 AM
Congrats man!  You still training 3 days a week full body?


Title: Re: 5,4,3,2,1 a Getbig challenge for the new year
Post by: Yev33 on May 02, 2016, 05:11:17 AM
Thank you, yes I still train this way.