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Author Topic: what should i expect  (Read 1131 times)
william
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« on: March 08, 2007, 12:39:21 AM »

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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nzmusclemonster
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« Reply #1 on: March 12, 2007, 03:32:12 PM »

How old are you dude?  Your a big fella so you should be pushing some big weights after 2 years.
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william
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« Reply #2 on: March 12, 2007, 03:39:51 PM »

I am 23.  I think I'm strong but i have no competition at my gym.
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nzmusclemonster
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« Reply #3 on: March 12, 2007, 03:44:35 PM »

Thats a good age to be   Wink
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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william
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« Reply #4 on: March 12, 2007, 04:16:02 PM »

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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romeo
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« Reply #5 on: March 13, 2007, 12:13:58 PM »

sounds pretty strong william.

whats your routine been like? reps etc
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william
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« Reply #6 on: March 13, 2007, 02:50:07 PM »

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
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