For the gym rats

[Bakedgoods]

Be prepared to feel like this a lot! When you reach 100KG you'll think that's not heavy and then so on. I do it all the time. My max bench is somewhere between 136-140KGs as a 1 off (it was just over 300lbs). Last time I trained chest with BB bench, I finished my last set with 6 reps on 116KG. After the workout I began to think..."well that's not actually that good is it" and so I want to finish higher next time and so on. Thinking this way always motivates me to better myself.



You're training back with legs? I thought you were doing a 3 day split?

I am on a three day split, but I missed Wednesday (back, biceps) and today is legs but i'm going to add a tiny bit of arm/back work.

 

[Styles]

I'd definately make sure it was a tiny amount. If it was me, I'd just miss back and train it next week. Missing a single workout isn't going to knock you down. It all depends on the intensity and length of the leg workout you're doing tonight.

 

[Bakedgoods]

I'd definately make sure it was a tiny amount. If it was me, I'd just miss back and train it next week. Missing a single workout isn't going to knock you down. It all depends on the intensity and length of the leg workout you're doing tonight.

You're right I know, don't want to stress the body too much but I just hate missing anything. Maybe just some barbell curls at the end. I'll see how it goes

 

[Bakedgoods]

Just did some Bent over barbell rows and a few barbell curls so I felt like i'd done something

 

[megatron]

I achieved my goal to get back to a 140Kg squat, and actually surpassed my expectation because I’m doing 14 or 15 reps with this weight, and I do 2 more sets after that. My next goal is to squat slightly deeper since I’m probably about 5° off parallel.

A bit of background to that goal; I just started training 2 months ago after giving up for 3 years, prior to that I was training 8 years. I bulked up from 11.5 st sometimes at a certain time of day I’m 12.5 st. I started with 2.5plates aside now reached my goal of 3 plates a side.

I’m sure I could do more weight with the same form but I want to squat that tiny bit deeper. It’s a really elusive goal however. Maybe I need to get confident with a lighter weight although I always warm up with 1 plate then 2 plates a side.

Other than that, I can’t think of another goal other than making the harder final reps count on every exercise.

Actually Id like to improve the size of my biceps in proportion to my deltoids, but since I’m not on any kind of performance enhancer except eating a lot; I think it’s a fool's errand. I read that natural weightlifters get more mileage from doing non-isolation exercises; i.e. compound exercises, which work multiple muscles at once.

My routine atm:

Day1
Biceps:
4 exercises with bars, dumbbells and pulley machines.
Wrists (cause I think its important to help with biceps):
2 exercises

Day2
Legs:
Squats or leg machine if I cant get on the squat rack.
Calf raises
leg curls
leg extensions

day3
Bench with bar or dumbbell
Incline bench the same
Triceps:
3 or 4 exercises including skull crushers with dumbbell

day4
Back:
bodyweight wide grip pull-ups can do 7 reps on first set
back exercises pulling down and pulling back maybe belt over rows.
Also I do 1 exercise for the mid deltoids, raising dumbbells leaning over 45' incline.
Abs:
There is a torso-twisting machine that I like after seeing how Brock Lesner trains for mat speed (not that I’m a wrestling fan more of an MMA fan) on utube. I like the decline bench for sit-ups but it’s out of reach while they put in a new floor in gym. Sometimes leg-raises where I go for explosiveness after watching the knees in muay thai training.

Maybe my day 1 sucks, I may try adding in shoulder press type movements. I tried the (I think its called log press) where u lift a 80Kg (I think) cylinder with hammer type grips in it above your head. I couldn’t lift it passed my shoulders. Which makes sense cause I haven’t trained shoulder press forever, because of my aforementioned goal and that they get worked a lot indirectly in other exercises (just not the movement required for log press).

 

[Morba]

you are 5" above parallel? should really drop the weight so that you can manage a parallel squat. Even if it means dropping down to 60kg or something.

5" above is quite a lot really.

2 chest exercises but 4 tricep?
your triceps should be getting a good workout from the chest exercises, so if you are managing 4 proper exercises with tris, i would be tempted to say that you are not working your chest enough.

add another chest exercise, say dips or decline bench and drop 2 tricep exercises.

complete lack of shoulder exercises, then trying to do something that is well above what you are capable of..... asking for injuries.

tbh, i think you should step back from the weights a bit and think about what you are doing, drop the weights down a few pegs and start to look at form first of all, rather than weight lifted.

 

[Chong Warrior]

^^ I agree with everything just said. Good post

 

[megatron]

you are 5"

No 5° (as in 0° being standing straight and 90° being parallel to the floor), I really couldnt be precise about its an almost imperceptable amount. I was told by the gym owner and by a person Ive known for a long time that its an impressive lift considering some "big guys" cant even do that.

As I said I am doing 14 or 15 reps, I would have thought u would have seen that all I need to work on is my form.

Ive even heard comments of "look at the size of his legs", so Im must be doing something right.

I squatted every week for 8 years previously. Im totally capable of 3 plates a side the gym owner suggested I should up the weight, but I said Id like to concentrate on form. I'd rather take my advice from someone who spotted me rather than someone who cant read what I wrote correctly. No offence.

complete lack of shoulder exercises, then trying to do something that is well above what you are capable of..... asking for injuries.
.

What has shoulder exercises got to do with squating technique? As I already said Ive done 8 years worth of squats its the backbone of my training and Ive never deviated from it, and Ive had only 2 pulled muslces in all that time. I honestly wouldnt be surprised if Ive performed squats more than u unless you are either a lot older than me or you started doing squat at 10 years old.

 

[oddjob62]

I squatted every week for 8 years previously. Im totally capable of 3 plates a side the gym owner suggested I should up the weight, but I said Id like to concentrate on form. I'd rather take my advice from someone who spotted me rather than someone who cant read what I wrote correctly. No offence.

In all fairness to Morba, you said you were 5' above parallel. Now in my book, that means "5feet". I'm sure Morba assumed that you meant to say 5inches (a fair assumption), which i think you would agree is "squatting high".

 

[megatron]

Ok there isnt any proper degree symbol on my keyboard.

 

[MTA99]

Ok there isnt any proper degree symbol on my keyboard.

Hold Alt then type '0176' on the keypad

°_° <--See

Maybe my day 1 sucks, I may try adding in shoulder press type movements. I tried the (I think its called log press) where u lift a 80Kg (I think) cylinder with hammer type grips in it above your head. I couldnt lift it passed my shoulders. WHich makes sence cause I havent trained should press forever, for one reason or another.

complete lack of shoulder exercises, then trying to do something that is well above what you are capable of..... asking for injuries.

What has shoulder exercises got to do with squating technique? As I already said Ive done 8 years worth of squats its the backbone of my training and Ive never deviated from it, and Ive had only 2 pulled muslces in all that time. I honestly wouldnt be surprised if Ive performed squats more than u unless you are either a lot older than me or you started doing squat at 10 years old.

By your own admission you don't do any shoulder exercises, I think what Morba was trying to point out is that you train legs, back and chest but are neglecting shoulders.

 

[Chong Warrior]

Hold Alt then type '0176' on the keypad

°_° <--See

Well I never knew that!

 

[MTA99]

Well I never knew that!

Everyday's a school day!

If you look on character map it shows you the codes for all the characters at the bottom.

 

[megatron]

By your own admission you don't do any shoulder exercises, I think what Morba was trying to point out is that you train legs, back and chest but are neglecting shoulders.

I once overtrained shoulders. I started doing a program which was given to me in the college gym. It trained shoulders on one day with a three day split. I wanted to train more often so I did some days twice.

I got to the point where my shoulders would ache when I was doing bicepts, chest and even when I went for a run.

Now with that in mind, I stated one of my goals was to increase the size of my bicepts in releation to my shoulders.

Now when I said that I know shoulders are getting worked out in most other exercises (from my own experience), why would someone suggest I should do more shoulder exercises?

Its counter productive to my goal!

Ive had a thick neck, prominant front deltoids and traps, been there, done that and got the t-shirt.

 

[Morba]

I'd rather take my advice from someone who spotted me rather than someone who cant read what I wrote correctly. No offence.

no problem, i wont reply with any advice to any more of your posts :]

What has shoulder exercises got to do with squating technique? As I already said Ive done 8 years worth of squats its the backbone of my training and Ive never deviated from it, and Ive had only 2 pulled muslces in all that time. I honestly wouldnt be surprised if Ive performed squats more than u unless you are either a lot older than me or you started doing squat at 10 years old.

so tempted to reply.... but will resist considering my comment above.

 

[Styles]

Morba, I'm glad you didn't reply. Some people are just not worth wasting your breath on. 99% of the posters in the SA respect your advice and value your opinion on matters. It's always better to stick to helping people that will allow themselves to be helped, and pull their heads out their arses and realise that their knowledge is (Extremely) limited.

 

[Chong Warrior]

so tempted to reply....

Sometimes just better to bite your lip....

 

[Morba]

Sometimes just better to bite your lip....

is that as bad as biting your tongue? i hate it when i do that :/

 

[oddjob62]

Ok guys i think this was just a bit of a misunderstanding.

megatron: unfortunately just skimming through your post it can give the impression that you are a bit of a n00b (even if you are not). Stating that you don't do any shoulder work, saying you squat to 5' above parallel (yes i know what you mean now), and a certain recurring spelling mistake , are probably what made Morba think that you are less experienced than you are.

Morba: I think megatron just got annoyed that you put down a lift he feels he is very good at (and if he's doing 14reps with 140kg at 12.5stone he IS pretty good) and got defensive.

I'm sure if we read though the previous posts we will see what happened and we can all hug and make up.

Or at least i hope so.

 

[Chong Warrior]

Good post mate with some good points

I'm sure if we read though the previous posts we will see what happened and we can all hug and make up.

Or at least i hope so.

oddjob62 for mod!