OcUK Powerlifting Totals

I agree DBs are better for size, but I think personally for strength building a bar is probably better?

Problem is our DBs only go up to 40kg and I'm already doing 3x10 on those and decline just not on incline - yet!

100kg I'm good for 3x 10-ish - I heard/read somewhere that if you can push 10 of a certain weight you should be able to do 1 with an extra plate on (each side obv) - so theoretically I should be able to push 140 - but I'll stick to 130 for the moment!
 
Wardie said:
Dude, i'll be happy when I get to 100!

To be fair though, even in the 67.5KG powerlifting competitions, putting up 100KG around my age is still an okay unequipped lift.

I'll get there!

To be fair though, dumbbells are probably better if you're after size.
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yeah the DB's hit my chest better but i can deffo lift more on the bar, my biggest improvments to my chest have been made by nailing dip sets and getting my form right on flyes. Coupla months back i decided to scrap my flye numbers as my arms were creeping in ever more. So i knocked the weight WAY down (started on 10kgs lol) and made sure to keep my arms as straight as the tension allowed, which isnt totally straight but straighter than most people. I used slow controlled reps and worked my way up to 22.5kgs for 4. Which by the way nearly rips you in half lol done wonders for my pecs though even if they are diminishing a little on this uber cut atm
 
cheers all :D
its the first time ive touched a BB for bench in a good few weeks, was just happy with my dipping last night (all xBW : 10:8:9:8:7 - BW last night was 129kg clothed) so thought I would give some BB work a quick go.

Wardie - your strength is more than impressive mate, keep it up once the back recovers :]
 
Jeffstar said:
You're doing well Freefaller. Just out of interest, how long have you been lifting?
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I started doing proper training about a year ago now. In which time I've put on a good 12lbs (more if you include water retention, and a bit of fat, I'm just hovering around 95kg now, I was about 86/86kg before) of mass, and doubled my strength in all aspects of my exercises. I was always quite strong and relatively in good shape but I've just added mass and strength - I had been going to the gym for a couple of years but just doing maintenance stuff, using machines rather than free weights etc...
 
Freefaller said:
I started doing proper training about a year ago now. In which time I've put on a good 12lbs of mass, and doubled my strength in all aspects of my exercises. I was always quite strong and relatively in good shape but I've just added mass and strength - I had been going to the gym for a couple of years but just doing maintenance stuff, using machines rather than free weights etc...
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Then i'm even more impressed, you are obviously doing it the right way mate. Keep it up :cool:

I too spent my first year messing about with maintenance type training, it was only by joining a gym, getting a decent training partner and learning from the experienced guys down there that i really started seeing the results.
 
Hol was fantastic thanks Wardie. As soon as i got back i got straight on the net and booked the next one for September! Important for me that the hotel has a gym though :)

Hope you get a speedy recovery with the back, that must be really frustrating. Try not to aggravate it and let time/nature do its healing powers :)
 
Nice, where did you go?

Yeah i'm just taking it easy and avoiding anything that makes it flare up.

My physio went on holiday straight after my first session but she's back and i'll be in there next week and hopefully start getting more frequent treatment.

I've basically just been stretching every day and following a leg program that just consists of...

Split squts (basically static lunges)
Seated Good Mornings
Leg Curls
Crunches

The split squats are knackering and don't trouble the back at all. The seated good mornings aren't troubling the back and i'm keeping the weight pretty light.

I attempted some light deadlifts and squats and it aggrevated the back so obviously it wasn't ready yet. Back to what I said above for a good while I think and see what my physio says :)
 
Went to Kuta in Bali. Loads of Australian chicks there, my god, very friendly they are too if you know what i mean ;) :D

Very wise taking it easy with the back, you could easily make a short term injury turn into a long term one by diving into deads/squats etc. Its just not worth it mate.
 
Good stuff Wardie, sounds like you're well on the mend and wont be out long.

Last week or so i've completely lost any drive for anything and certainly a passion for the gym. Confused my brain with loads of nutrition info and exams/revision are taking their toll. Should do a workout today but since im not on a proper program i feel kind of lost, just ticking over in the gym really and not pushing myself as much, still getting badass DOMS though lol. Feel so knackered, hopefully will perk up soon!
 
Jeffstar said:
Then i'm even more impressed, you are obviously doing it the right way mate. Keep it up :cool:

I too spent my first year messing about with maintenance type training, it was only by joining a gym, getting a decent training partner and learning from the experienced guys down there that i really started seeing the results.
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Thanks buddy :) I have worked very hard to get to the physique I've achieved so far and it has been noted not only by people here but by friends and family - which obviously helps me more. I do feel more and more tank like which is awesome. I've managed to keep my body from injury and from putting on body fat - which for my nearly 6'1", 15st+ frame I am very pleased about.

Wardie said:
Aye credit to Freefaller, I also think he's got a great attitude to training :)

How was the holiday Jeff?
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Thanks matey means a lot :)
 
140kg bench yesterday! My spotter assures me it was "all me" and only had his hands near the bar. It didn't go up beautifully, the first part of the rep was fine, got to my "middle block" somehow, slowly slowly slowly pushed past it, the last 3-4 inches of the rep were easy. I'm not convinced how good a rep it was and whether or not I'm pleased with it or feel able to count it as such... my training buddy assures me it was all my effort.... hmmm
 
Good work regardless. Its when you start playing with 3 plates each side that you really feel the squeeze on the bench under you. Ive found myself with 2 verticle lines at the end of a heavy session running down my back!
 
Yeah I was pushing back against the bench as hard as I could. 3 plates is nothing when it comes to squatting or deadlifting, but benching - ouch! I'm not sure if I should award myself that lift.... I'll have to give it another go and see if I can re-create that effort.

Oh I just realised that if I do you and I would be level Morba!! :cool: Furthermore I'm in the top 10 of strongest guys in this thread/forum! :eek:

We have some REALLY strong chaps in this forum - I iz impressed.
 
170kg front squats would be pretty insane - I do it cross armed too. I want to bring my squats up to 200, and bench to over 150. DLs I can now work on increasing - but one thing at a time! If I rep 140kg bench as many times as I can rep 120 I'll be happy! :D
 
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