5,4,3,2,1 a Getbig challenge for the new year

[Yev33]

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!

[Yev33]

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.

[Donny]

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.

[Henda]

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.

[dj181]

speaking of the chin-ups, this fella does 5 full range reps with 3 plates added

[haider]

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 

[Yev33]

speaking of the chin-ups, this fella does 5 full range reps with 3 plates added

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

[Yev33]

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 

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

[tonymctones]

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.

[Yev33]

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.

[anabolichalo]

225lbs overhead press is impossible for naturals

[Overload]

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.

[anabolichalo]

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.

do you mean a push press or an overhead press

push press is easy

[Overload]

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.

[anabolichalo]

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.

for joe average it would be very impossible

for gifted big lump it would be possible

[Donny]

I think yev33 has started a good thread. stick to it and be realistic.

[Yev33]

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.

[Yev33]

I think yev33 has started a good thread. stick to it and be realistic.

Thank you, Donny.

[Yev33]

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.

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.

[anabolichalo]

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

[Yev33]

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. 

[anabolichalo]

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

[Yev33]

fat, steroids, or genetics

133lbs @ 19 yrs old , world class genetics.

And yes, lifetime natty.

[Yev33]

I have not given up on this (but I severely underestimated the time frame)

[Henda]

I have not given up on this (but I severely underestimated the time frame)

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