Ursus
Moderator
Getbig V
Posts: 11443
Getbig!
|
 |
« on: March 31, 2006, 08:12:42 AM » |
|
Ok well on the 26th of January i decided that it was time to get serious. I adopted a very simplistic routine consisting of the big basics. Bench squat deadlift chins and dips. The previous 6 months training had become abysmal due to serious illness and then lack of motivation. i decided I am never gonna have the opportunity to make these kind of gains again in my life so i embarked on a very simple routine where every week or 2 workouts I would increase the weight ever so slightly until i far surpassed what i was previously doing.
It entailed bench and deadlifting 3 times a week and squat about 2 though at the start i failed to take it seriously.
I started off at the following poundages, and the second group are what i guess was my max.
bench press 110kg 3x5
deadlift 145kg 3x6
squat 55kg 3x5
weighted dips 40kg 4x5
chins bw generally 5x5
bench press 116kgx5
deadlift 165kgx5
squat 65kgx5
weighted dips 55kgx5
chins 25kgx5
After some serious and fun training over the past 10weeks i have decided to start again in a similar routine though higher than i previously began at. The intention her is to surpass the weights i am at now in the bext 10 weeks. In the bench press and deadlift i have kinda plateaued the squat is going great. here is what i am at now and my predicted max's in kg's and also lbs for ya yanks.
exercise work sets in lbs predicted max
bench press 126.5kg 3x5 278.3lbs 150kg 330lbs
deadlift 200kg 1x6 440lbs 235kg 517lbs
squat 115kgx5 253lbs 136kg 297lbs
chins bw+25kgx5 55lbs+215-220lbsbw 144kg 317lb
dips 70kgx5 154lbs+215-220lbs bw 197kg 434lbs
(also never maxed on dips)
(not maxed out and i literally go ass to grass very low)
so ai am starting again and am going to disrregard the old training thread on this board and delete it and continue on this one. I intend to make some serious gains on this new routine which even contains calves, abs and biceps.
motivation today? I was doin calves and gym owner said "I never knew tweety pie worked out"
Will keep ya'll posted.
Goudy
|
|
|
|
|
|
The Luke
|
|
« Reply #1 on: March 31, 2006, 10:32:01 AM » |
|
John,
Bit of unsolicited advice:
I reckon the best way to format your training thread is the following....
Exercise 1
weight x reps, weight x reps, weight x reps
Exercise 2
weight x reps, weight x reps, weight x reps
for example:
Barbell squats
135 lb x 10, 225 lb x 5, 275 lb x 3
...this keeps the posts compact and avoids huge amounts of scrolling, but allows people to see the patterns of progression by having several posts onscreen together. Hence I believe minimising the number of lines in the post is more effective than bunching the data on the left side margin.
But it's your thread, just some constructive criticism. Please feel free to delete and/or ignore this post as you see fit.
The Luke
PS-great progress thus far, tough luck about the calves. I'll pm you when I do up that calf ratio post.
|
|
|
|
|
Ursus
Moderator
Getbig V
Posts: 11443
Getbig!
|
|
« Reply #2 on: March 31, 2006, 11:30:25 AM » |
|
No appreciate it, also makes sense too. good idea. calves still burning. Gym owner promised me that if i get up to 18.5" he will let me train free for a fortnight lol. I know its not much but this guy would not spend christmas!
|
|
|
|
|
|
haider
|
|
« Reply #3 on: April 02, 2006, 12:50:11 AM » |
|
I think u should seriously consider focusing on the Squat more than the deadlift. Your deads will go up with your Squats, damn it you really need to bring up your Squats bro!! If you're really serious about bringin your lifts up, and not just obsessin with deads, I think you should consider it. Just friendly suggestions..
|
follow the arrows
|
|
|
|
gcb
|
|
« Reply #4 on: April 02, 2006, 09:40:24 PM » |
|
I have to agree with haidar. Besides there is quite a bit of overlap between deads and squats. I find myself doing each once a week is enough for me.
|
|
|
|
|
Ursus
Moderator
Getbig V
Posts: 11443
Getbig!
|
|
« Reply #5 on: April 03, 2006, 01:03:22 PM » |
|
O i def agree with both of you and thus have siugnificantly upped my squat volume. Thanks for tips.
April 3rd
Bench press
85kg 1x5 115kg 3x5
squat
45kgx5 65kgx5 75kgx5 85kgx5 95kgx5 100kgx5 105kgx5 90kgx10 80kgx12 65x15 45x20
dips in kg
20x5 40x5 52.5x5 60x5 65x5 45x8 40x8 20x12 20x12
a few sets of abs thrown in also. great workout.
|
|
|
|
|
davie
Getbig IV
Gender: 
Posts: 1986
Getbig!
|
|
« Reply #6 on: April 04, 2006, 02:56:54 AM » |
|
Hey bro is what u posted for april 3rd workout all u did in that workout??
3 exercises seems like not alot but i suppose when u are doing that many sets and alot of intensity u dont need to do much more.
Looks good bro!!I replyd to ur PM aswell bro.
davie
|
It isn't the mountains ah
|
|
|
Ursus
Moderator
Getbig V
Posts: 11443
Getbig!
|
|
« Reply #7 on: April 04, 2006, 11:10:54 AM » |
|
yea all i did mate. ill write a reply to ur PM some time tonight i didnt forget ya lol.
4th April
started off a new back cycle. used the 50lb plates for first time doin back was tough. also in past month i have stopped training my deads with the thick smooth bar i use in my regualr gym and opted for olympic weights. my grip seemed a little weak so i am gonna revert back to this gym and contine using the thick smoth bar.
deadlifts in lbs
100x5 200x5 300x5 400 2x5
t bar rows in lbs (not including bar)
45x5 90x5 135x5 180 5x12
lying hamstring curls
5 sets of 12 reps very light maybe 70lbs
cable rows in lbs
100x12 120x12 140x12 160x12 180x10 140x20
also thre in calves also, awesome burn and feeling bigger lol. nothing to report and easy day to start off my new routine.
|
|
|
|
|
Ursus
Moderator
Getbig V
Posts: 11443
Getbig!
|
|
« Reply #8 on: April 05, 2006, 11:13:34 AM » |
|
Just a wee pic to show before and after for my calves. I will use this as a comparison pic in the next few months. I have now trained calves a total of twice and here they are cold and flexed. flame away.
|
|
|
|
|
|
War-Horse
|
|
« Reply #9 on: April 05, 2006, 12:09:55 PM » |
|
Nothing to be ashamed of there bro. Them calves are coming right along.
BTW That gym is crazy...is federov there hahaha. Were spoiled in the states huh.
|
|
|
|
|
Ursus
Moderator
Getbig V
Posts: 11443
Getbig!
|
|
« Reply #10 on: April 05, 2006, 01:08:25 PM » |
|
not federov John Grimek lol thats it looking clean ive pics of it looking terrible and rough.
|
|
|
|
|
davie
Getbig IV
Gender:
Posts: 1986
Getbig!
|
|
« Reply #11 on: April 06, 2006, 07:38:42 AM » |
|
Hey bro, thanks for the PM, i gave u reply aswell. What are you doing for calves mate. Theres lots of different ideas about training them, tho recurring idea i hear is about 10 of about 15 (choose couple exercises each workout) each workout, and about 3 times a week, not sure if thats true,but im gonna see.
I love the pics of that gym bro, do alot of folk use it? Looks old school, kinda gym wer it would heat up quickly and it wud just b guys there that love weights and wanna get big,awesome!!
I train at public sport centre gym, theres been good money spent on it, and has squat bar,bench couple flat benches (one that can do incline etc), lots dumbells etc and plenty machines and cardio equipment, but it is meant for fitness enthusiasts (which i am), not as much for guys wanting to get huge (which i also am).
davie
|
It isn't the mountains ah
|
|
|
Ursus
Moderator
Getbig V
Posts: 11443
Getbig!
|
|
« Reply #12 on: April 06, 2006, 12:19:50 PM » |
|
Tons of folks use it some beasts use it tho mainly ppl who wanna keep in shape. at nights you get the beasts lol. all equitment is handmade and the plates were made in the ship yard harland and wolff where the titanic was built. the equitment is 46years old.
the place is freezing in winter though like a sauna in the summer, a tin roof you see. old rusty and you can always get a good workout in it. here is a few more pics. the place and especially the owner have a million stories to tell.
|
|
|
|
|
Ursus
Moderator
Getbig V
Posts: 11443
Getbig!
|
|
« Reply #13 on: April 06, 2006, 12:23:34 PM » |
|
6th april
bench press in kg
45x12 85x5 116 3x5 90x16
squats in kg
45x5 70x5 85x5 100 3x5 85x10 45x10
dips in kg
20x5 40x5 60x5 65 2x5 60x5 40 2x10 20 2x15
squats felt v easy. i hurt my shoulder bone which i could feel tho it didnt detract from my workout. dips also felt easy and was extremely pumped.
|
|
|
|
|
|
sarcasm
|
|
« Reply #14 on: April 06, 2006, 12:38:18 PM » |
|
every time i see you i masterbate my dick off.
|
Jaejonna rows 125!!
|
|
|
Ursus
Moderator
Getbig V
Posts: 11443
Getbig!
|
|
« Reply #15 on: April 06, 2006, 12:42:46 PM » |
|
every time i see you i masterbate my dick off.
very disturbing...ill take it as a compliment |
|
|
|
|
|
sarcasm
|
|
« Reply #16 on: April 06, 2006, 12:50:38 PM » |
|
hahahaha, classic symptom of a weak mind, can't answer the original post so i'll change it, hahaha, i own you.
|
Jaejonna rows 125!!
|
|
|
Ursus
Moderator
Getbig V
Posts: 11443
Getbig!
|
|
« Reply #17 on: April 06, 2006, 12:57:39 PM » |
|
my squat is very poor. i have been training it maybe 9 weeks. fair enough i am repping easily with 225lbs. did u start off 10 weeks in squattin ass to grass 300+ lbs
|
|
|
|
|
|
mesmorph78
|
|
« Reply #18 on: April 06, 2006, 05:27:32 PM » |
|
goudy...
regarding squats.....
if u aint goin down till ur hams are practically touching your ankles...
you arent suatting... forget that paralell foolishness...
anybody can put 405 on a barand do half reps.. i used to in the beginning...
but i didnt get great results till i dropped the weight and went deeeeep deeep down..
thats when my quads started to grow properly
|
choice is an illusion
|
|
|
|
haider
|
|
« Reply #19 on: April 06, 2006, 05:35:22 PM » |
|
3x a week Squatting, instead of 3x a week deads then, right?  You're gonna put on atleast 30 pounds on your squat in this cycle.. |
follow the arrows
|
|
|
|
alexxx
|
|
« Reply #20 on: April 06, 2006, 06:54:43 PM » |
|
If you squat ass to the grass your ass will grow big and your knees will crack. Believe you me. Keep up the good work Goudy you are looking big!
|
just push some weight!
|
|
|
|
SLYY
|
|
« Reply #21 on: April 06, 2006, 07:05:03 PM » |
|
goudy...
regarding squats.....
if u aint goin down till ur hams are practically touching your ankles...
you arent suatting... forget that paralell foolishness...
anybody can put 405 on a barand do half reps.. i used to in the beginning...
but i didnt get great results till i dropped the weight and went deeeeep deeep down..
thats when my quads started to grow properly
When going below parellel you hit your glutes more than going parellel. Both work the quads the same amount. There have been studies done on this, check them out.... |
|
|
|
|
|
haider
|
|
« Reply #22 on: April 06, 2006, 07:50:54 PM » |
|
Alex, youre wrong, ATG sqts are easier on the knees, studies do back this up and and I'll link u if u want.
Full Squat or Bust, bitches!!!
|
follow the arrows
|
|
|
|
alexxx
|
|
« Reply #23 on: April 06, 2006, 08:07:26 PM » |
|
Alex, youre wrong, ATG sqts are easier on the knees, studies do back this up and and I'll link u if u want.
Full Squat or Bust, bitches!!!
I speak from experience. Bottom line if you want huge quads like mine go to parallel and just control the weight. 20 reppers/setters baby! |
just push some weight!
|
|
|
|
haider
|
|
« Reply #24 on: April 06, 2006, 09:10:01 PM » |
|
go to sleep ya troll.
|
follow the arrows
|
|
|
|
