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Author Topic: 5,4,3,2,1 a Getbig challenge for the new year  (Read 6356 times)
Yev33
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« on: December 31, 2012, 12:51:24 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.


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Painlayer69
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« Reply #1 on: December 31, 2012, 01:13:39 PM »

i would LOVE to be that strong.....thats very good for a natti indeed
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Yev33
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« Reply #2 on: December 31, 2012, 04:01:42 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.
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« Reply #3 on: January 01, 2013, 07:25:06 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.
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Yev33
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« Reply #4 on: January 01, 2013, 01:40:17 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.
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Yev33
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« Reply #5 on: January 01, 2013, 02:02:28 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.



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« Reply #6 on: January 02, 2013, 08:47:26 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.


Cool
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« Reply #7 on: January 02, 2013, 09:09:20 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.
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Yev33
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« Reply #8 on: January 02, 2013, 12:43:50 PM »

That looks good man. How are you doing deadlifting every 4- 5 days?
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« Reply #9 on: January 02, 2013, 01:27:15 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 Shocked Shocked Shocked
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« Reply #10 on: January 02, 2013, 02:19:53 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
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Yev33
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« Reply #11 on: January 02, 2013, 03:16:42 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.


Cool

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.
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Yev33
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« Reply #12 on: January 02, 2013, 03:22:01 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 Shocked Shocked Shocked

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.
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Yev33
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« Reply #13 on: January 02, 2013, 03:26:44 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. 
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« Reply #14 on: January 02, 2013, 05:34:04 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.
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Yev33
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« Reply #15 on: January 03, 2013, 07:13:06 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.
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« Reply #16 on: January 03, 2013, 07:32:53 AM »

Nice thread Guys.. Wink
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Yev33
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« Reply #17 on: January 04, 2013, 10:36:25 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. 
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dj181
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« Reply #18 on: January 05, 2013, 05:27:47 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 Grin

i believe that Mentzer used a 180 pound bell on his dips
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Yev33
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« Reply #19 on: January 05, 2013, 11:55:01 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.
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dj181
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« Reply #20 on: January 06, 2013, 03:01:15 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 Huh Huh Huh
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Yev33
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« Reply #21 on: January 06, 2013, 02:28:53 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 Huh Huh Huh

 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.

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« Reply #22 on: January 06, 2013, 02:38:40 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! 
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Yev33
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« Reply #23 on: January 06, 2013, 04:32:40 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).
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« Reply #24 on: January 06, 2013, 05:18:37 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.
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