For the gym rats

Styles · 12 Mar 2007 at 21:56

Hamish said:
Current 5RMs

Bench - 70
Squat - 105
Dynamic Row - 80
Deadlift - 110

On a side note - how long did it take you all to get where you are? esp people who are benching 100+

Took me about 8 months training from when I first started to reach:

Bench - 110
Squat - 150
Deadlift - 150

Iirc that was at 72KG bodyweight. Depends entirely on your training/diet/genetics. I have it written down in my journal I have kept over time, love this thing!

Morba · 12 Mar 2007 at 22:14

update on my injuries:

back still feels poo, will take some time for sure.
triceps - seem fine! was chest and bis tonight, was happily repping 90kg 4x6 without a twinge from my tri's, this is very good news

in other injury news - im sure ive done something to my left big toe, sometimes its not good to walk on, tho im thinking this is my boots causing this.
- slammed my car door on my index finger last night, will be interesting to see how my grips holds on back day

Chong Warrior · 12 Mar 2007 at 22:33

lol Morba... when it rains it pours eh?

Seriously though sounds like you're on the right track and recovering

THE DOC · 12 Mar 2007 at 22:34

S7yl3s said:
Took me about 8 months training from when I first started to reach:

Bench - 110
Squat - 150
Deadlift - 150

Iirc that was at 72KG bodyweight. Depends entirely on your training/diet/genetics. I have it written down in my journal I have kept over time, love this thing!

wow thats impressive for only 72kgs

Chong Warrior · 12 Mar 2007 at 22:36

S7yl3s said:
Took me about 8 months training from when I first started to reach:

Bench - 110
Squat - 150
Deadlift - 150

Iirc that was at 72KG bodyweight. Depends entirely on your training/diet/genetics. I have it written down in my journal I have kept over time, love this thing!

Impressive weights there mate, especially considering your bodyweight

Are those your 1 rep max's? I've never ever tried to go for my max single lift in anything, too scared of an injury... I'm sooo sick of injuries setting me back, I'm mentally scarred I think lol

THE DOC · 12 Mar 2007 at 22:38

i never tried one rep max either and im getting on prob hurt myself ,but the only thing i get a decent weight at is deads 155 kgs and im 88kgs too

oddjob62 · 12 Mar 2007 at 22:46

Chong Warrior said:
Are those your 1 rep max's? I've never ever tried to go for my max single lift in anything, too scared of an injury... I'm sooo sick of injuries setting me back, I'm mentally scarred I think lol

I've never acutally injured myself on a 1rm, it's usually on higher reps that i injure myself. Maybe i just don't concentrate with higher reps like i do with a 1rm.

Morba · 12 Mar 2007 at 22:46

Chong Warrior said:
lol Morba... when it rains it pours eh?

Seriously though sounds like you're on the right track and recovering

so true, im being punished for something im sure!

Chong Warrior said:
Are those your 1 rep max's? I've never ever tried to go for my max single lift in anything, too scared of an injury... I'm sooo sick of injuries setting me back, I'm mentally scarred I think lol

same with me, never done 1RM, seems to be too much stress on the body comsidering my current goals.
no doubt at some point im going to do a few, just to see!

Chong Warrior · 12 Mar 2007 at 22:51

oddjob62 said:
I've never acutally injured myself on a 1rm, it's usually on higher reps that i injure myself. Maybe i just don't concentrate with higher reps like i do with a 1rm.

Funny you should say that. I watched a video once on youtube, I think it was some guy who holds the world record for bench-press. Anyway he's talking to a group of people teaching them how to set themselves up for benching and he says to keep concentration at all times "but especially on the light warmups". He said all of his injuries had come from him using poor form with light weights and not paying them enough repsect!

Styles · 12 Mar 2007 at 23:42

Chong Warrior said:
Impressive weights there mate, especially considering your bodyweight

Are those your 1 rep max's? I've never ever tried to go for my max single lift in anything, too scared of an injury... I'm sooo sick of injuries setting me back, I'm mentally scarred I think lol

Postive comments appreciated!

That was a while ago now though, I haven't tried maxes / almost maxes lol at all for a long time, I would love to, but as you've said about yourself with injuries, I'm the same. I worry about doing myself some serious harm so nowadays keep away from maxing, but saying this I'll probably reach a testosterone/rage filled moment and try one day.

They deadlift was a 1rm, Squats was about 5, Bench press was about 3 according to what I've got written here, sounds just right.

I would consider myself to have had a decent physique when starting, I remember weighing 65KG's and having 15" bi's, and a decent chest and all that, so I think I was lucky in that sense. I have always had, and still have to this day, smaller calfs than I would ideally like, that's my weakest point.

Deadlifts also, are not my most impressive lift, I'd like to breach 500lbs in the near future. I set at roughly 300lbs for now (just got back into my deads after a few weeks off due to slight injury) without straps chalk etc, and I'm taking it slow with them to put them back up as I'm wary of feeling the pain again :O lol.

A good question in fact, what would you all consider your weakest point?

MTA99 · 13 Mar 2007 at 12:24

S7yl3s said:
A good question in fact, what would you all consider your weakest point?

Grip without a doubt. I use chalk as much as possible but as soon as i get the straps out and take the strain off my grip i can get extra reps and extra sets out

Styles · 13 Mar 2007 at 13:02

MTA99 said:
Grip without a doubt. I use chalk as much as possible but as soon as i get the straps out and take the strain off my grip i can get extra reps and extra sets out

I always used to have problems with my grip, until I put that chalk and those straps away and MADE myself use my own grip. It was painful at first, blisters, blood but well worth it.

For the people on here who train hard, have you found your calfs respond best to high weight low rep, or vice versa.

I know how I plan to start training them different from next week, but if there is an overwhelming response on here I may change up and try other methods.

THE DOC · 13 Mar 2007 at 13:10

high reps low weights here mate ,but i also played a lot of footie and freestyle at one time and that helped

Chong Warrior · 13 Mar 2007 at 13:56

S7yl3s said:
For the people on here who train hard, have you found your calfs respond best to high weight low rep, or vice versa.

I know how I plan to start training them different from next week, but if there is an overwhelming response on here I may change up and try other methods.

Both. I think I found the secret to getting stubborn calfs to respond. Volume!

Hit them every 48 hours, or at the end of every training session. The calfs are so strong as they have to be, they hold your weight all day, eveyday. Hitting them once a week just isn't going to work. I think you can overload this muscle more than any other and they respond better for it.

I've been hitting them every 48 hours on my HST routine and they've grown a touch over a quarter of an inch since christmas! I've hit them with 15 reps, 12 reps, 8 reps and even as low as 5 reps with weight so heavy the machine couldn't hold anymore so had to switch to single leg calf raises.

I haven't trained for almost a week now as I'm having a break and my calfs are still sore!

alexakasloth · 13 Mar 2007 at 14:03

I do 10-12, 8 ,6 for my calves.

A good question in fact, what would you all consider your weakest point?

My chest at the moment, I don't think i've paid enough attention as I have to my back and legs.

Styles · 13 Mar 2007 at 15:05

$loth said:
My chest at the moment, I don't think i've paid enough attention as I have to my back and legs.

How are your lifts coming along?

Styles · 13 Mar 2007 at 15:06

Chong Warrior said:
Both. I think I found the secret to getting stubborn calfs to respond. Volume!

Hit them every 48 hours, or at the end of every training session. The calfs are so strong as they have to be, they hold your weight all day, eveyday. Hitting them once a week just isn't going to work. I think you can overload this muscle more than any other and they respond better for it.

I've been hitting them every 48 hours on my HST routine and they've grown a touch over a quarter of an inch since christmas! I've hit them with 15 reps, 12 reps, 8 reps and even as low as 5 reps with weight so heavy the machine couldn't hold anymore so had to switch to single leg calf raises.

I haven't trained for almost a week now as I'm having a break and my calfs are still sore!

Sounds like a wise plan, I shall mix it up a little, see what happens, I look forward to hopefully seeing some decent growth

alexakasloth · 13 Mar 2007 at 15:13

S7yl3s said:
How are your lifts coming along?

About the same for the chest, i've got my chest day tommorow so i'll try and put a bit more into it. I'll warm up on the rowing machine as I think that might help warming up the chest.

Styles · 13 Mar 2007 at 16:46

How about deads and squats, progress being made?

alexakasloth · 13 Mar 2007 at 17:08

S7yl3s said:
How about deads and squats, progress being made?

Dead's are still at 130kg for 4 reps max, squats are coming along, yesturday I did 70kgx6, 70kgx6, 75kgx6, 80kgx5.

Can't wait for the cut though, even though the weights haven't gone up much on my bench my chest has still noticably developed Need to shift the small layer of fat though on my ab's, there's not much but it's covered them up :mad:

[edit] Pics - beggining of last october , and this was taken yesturday .