Ouch! I can't say I ever go heavy with no spotter if i do I use the smith. I stick to 110 as a max for no spotting it's just not worth the risk otherwise.
Poll: ***The all new gymrats thread***
- Thread starter Freefaller
- Start date
- Status
110 without spotting!
That just makes me feel so weak lol
Well it's relative isn't it... didn't mean it in a "show off" sort of way, as some people here have explained even 60~90kg can be an issue if your body isn't wanting to do the work!
It'll come. It took me 2-3 years to get from 60 to 140+, so don't give up!! 
BW benching is a fantastic achievement tbh. So keep at it... don't judge yourself by other people's abilities, compare them to your previous efforts. Then in a few years you'll look back and then realise what you've been able to do.
That's a 27% increase in weight, so not insignificant.... that's 27% more than you were lifting so you're going to need 127% more strength - since you can only give 100% you have a problem
I'd say 6months would be a fair target, but it could accelerate depending on your training. For me to increase my lift by 27% would mean over 175kg which I'm nowhere near lifting. I can DL it and squat it, but benching it - no way. That'll take a good year minimum to get close to that.
It's relative to your body weight too.
don't try and bite off more than you can chew, take it easy, small steps and try and increase the weight by 2.5kg every couple of weeks, even if just for a couple of reps.
Hmmm not really good food now is it
Good I'm glad you feel bad. You have to have self control, that's how it gets to run away with itself. Sure have a cheat meal from time to time, like a pizza, or a bag of crisps and a chocolate bar, it won't kill you, but making a habit of it ist nicht gute!
Taken a week off training this week to let the body recover. This weekend I'm doing saturday/sunday full body workout, 4x6 sets/reps for the following movements:
DL, PC, PP, Flat Bench, Squat, BORs
The same on both days but I'm aiming for total Tonnage moved to be minimum of 12 tonnes, and maximum to be 18 tonnes. So it's a nice range. And keep it to 45 mins. It'll be tough, but then as of monday back onto my 4/5 days split.
DL, PC, PP, Flat Bench, Squat, BORs
The same on both days but I'm aiming for total Tonnage moved to be minimum of 12 tonnes, and maximum to be 18 tonnes. So it's a nice range. And keep it to 45 mins. It'll be tough, but then as of monday back onto my 4/5 days split.
Harcore! I like! 
Though 80 sit ups in one go isn't impossible, 80 pushups aren't too out of reach either. Though 80 dips would be hard, I can do just over 20 (BW) in one go! Same as U_E that would have me spewing!
Great situps are the medicine ball throws - tough but fun!
Though 80 sit ups in one go isn't impossible, 80 pushups aren't too out of reach either. Though 80 dips would be hard, I can do just over 20 (BW) in one go! Same as U_E that would have me spewing!
Great situps are the medicine ball throws - tough but fun!
Nice DLs.... Best exercise ever! Getting close to that magic 200! I hate having an audience Especially when you're concentrating with 5 plates on each side, the last thing you want is onlookers imo.
Getting close to that magic 200! I hate having an audience Especially when you're concentrating with 5 plates on each side, the last thing you want is onlookers imo.
I tend to feel fat and weak
Not bad for 6ft, but waist is a bit big, arms are small for your size but chest and legs are good! What's your BF like? As my stats are very similar to you expect my waist (smaller) and legs (27") and only weigh in at 99kg
Is your strength up? Personally, I'd trim down, and take a hit on the strength a little. I'm till aiming for 16st at 13-14%... I'll probably get there by the end of the year, but putting on 1/2 a stone over a year sounds easy, but doing it lean is not so easy!!
Volume is always good for bulking and muscle development.
This is the program I follow:
1 week heavy high reps (8-10).
1 week medium/light high reps (12-15)
1 week v.heavy low reps (5-8)
1 week medium light high reps (12-15)
1 week 5x5
repeat.
Works well. Sometimes I throw in a full body workout circuit week.
As for arms, I seldom train them, I find they get hit hard doing back work and other big compound exercises. If you did want to isolate them more you'd have to do some high volume/drop set work on them. But remember arms are predominantly triceps, the bis are still significant but provide less of the size.
Good to see the calves are in proportion though.
For me I'm standing at 6'1" (ish, just under), @ 99kg, BF 13.5%
Chest: 47"
Waist: 35"
Neck: 18"
Leg: 27"
Arms: 17.5"
Calves: 16.5"
That was last weekend. Pretty happy with that, still would like better arms and better calves but I'm not training them that hard it must be said. Wouldn;t mind losing an inch off the waist and 1% BF but keep the weight.... hard work... might give it a go if I can stop myself wanting to lift more weight! lol!
This is the program I follow:
1 week heavy high reps (8-10).
1 week medium/light high reps (12-15)
1 week v.heavy low reps (5-8)
1 week medium light high reps (12-15)
1 week 5x5
repeat.
Works well. Sometimes I throw in a full body workout circuit week.
As for arms, I seldom train them, I find they get hit hard doing back work and other big compound exercises. If you did want to isolate them more you'd have to do some high volume/drop set work on them. But remember arms are predominantly triceps, the bis are still significant but provide less of the size.
Good to see the calves are in proportion though.
For me I'm standing at 6'1" (ish, just under), @ 99kg, BF 13.5%
Chest: 47"
Waist: 35"
Neck: 18"
Leg: 27"
Arms: 17.5"
Calves: 16.5"
That was last weekend. Pretty happy with that, still would like better arms and better calves but I'm not training them that hard it must be said. Wouldn;t mind losing an inch off the waist and 1% BF but keep the weight.... hard work... might give it a go if I can stop myself wanting to lift more weight! lol!
Muscletalk - it's a bodybuilding forum.
I vary the exercises all the time and always make sure I hit my minimum reps. If I don't, then I drop the weight to ensure I do. yes I up the weight after the 5 weeks. Sometimes by only a little. But over the past 2-3 years I've managed to increase the weight by well over 100%. I.e. Max bench has gone from 60 to 150... DLs have gone from 110 to 220... Squats from 80 to 180... etc... The numbers speak for themselves really.
I vary the volume, on the strength days I do lots of sets. On heavy I do about 4 sets, on light I do about 6 sets, and then I have my 5x5 week which is self explanatory.
I vary the volume, on the strength days I do lots of sets. On heavy I do about 4 sets, on light I do about 6 sets, and then I have my 5x5 week which is self explanatory.
Catch up time.
I hadn't trained for 2 weeks until last Sunday - been taking some time off to recover from injuries and so on. So I'm back to doing light weights for the time being and just building myself back up. I'm still holding steady at around 220lbs but my composition has softened a little bit unfortunately.
Sunday:
Powercleans
6x60kg
6x80kg
6x90kg
6x90kg
Front squats
6x60kg
6x70kg
6x80kg
6x80kg
BORs (suppinated grip)
6x60kg
6x60kg
6x80kg
6x80kg
Bench
6x80kg
6x100kg
6x100kg
6x100kg
15 mins jog/warm down.
Tuesday:
Flat DB Bench:
6x40kg
6x40kg
8x40kg
8x40kg
6x40kg
Incline DB:
8x30kg
8x32.5kg
8x35kg
6x35kg
6x35kg
Supersetted with incline flies:
8x15kg
8x15kg
8x15kg
8x15kg
10x15kg
Cable cross over:
10x20kg
10x25kg
8x30kg
8x35kg
6x40kg
DB Pull over:
6x40kg
5x40kg
8x35kg
8x35kg
7x35kg
Deadlifts (I know it's a bit odd doing them there, but I fancied them!)
5x140
5x170
5x190
5x200
3x220
15 min jog/warm down
Thursday:
Tbars:
8x40kg+bar
8x80kg+bar
8x100kg+bar
6x115kg+bar
6x115kg+bar
Wide grip chins:
6x6xBW
BORs (suppinated):
10x60
8x80
8x90
8x90
6x110
6x110
Pull down:
10x60kg
8x80kg
8x90kg
8x90kg
V-Grip Pull down:
8x90kg
6x90kg
6x90kg
Seated trciep extension (ez bar):
8x27.5kg
8x37.5kg
8x37.5kg
10x27.5kg
12x27.5kg
Cable tricep pull downs (single arm):
10x20kg (each arm)
8x25
6x30
6x30
12x20
15 min jog/warm down.
And that's 3 sessions so far to get back into it - going again tonight and rugby on Saturday - it's been hard not being at the gym, but owing to my injuries I just wanted some time to get back into it. So just a relatively average low weight low intensity work out but I'll get my mojo back soon - once I've rid myself of these injuries once and for all! Rugby season is nearly over so I'll be able to cane myself on Saturdays again! Going to increase the intensity once that's over to get ready for the summer - not bothering with cutting, just getting bigger and stronger - but will start putting a bit more effort into it. I'd like to sit comfortably at 16st by the end of the year at 13%. We'll see!
I hadn't trained for 2 weeks until last Sunday - been taking some time off to recover from injuries and so on. So I'm back to doing light weights for the time being and just building myself back up. I'm still holding steady at around 220lbs but my composition has softened a little bit unfortunately.
Sunday:
Powercleans
6x60kg
6x80kg
6x90kg
6x90kg
Front squats
6x60kg
6x70kg
6x80kg
6x80kg
BORs (suppinated grip)
6x60kg
6x60kg
6x80kg
6x80kg
Bench
6x80kg
6x100kg
6x100kg
6x100kg
15 mins jog/warm down.
Tuesday:
Flat DB Bench:
6x40kg
6x40kg
8x40kg
8x40kg
6x40kg
Incline DB:
8x30kg
8x32.5kg
8x35kg
6x35kg
6x35kg
Supersetted with incline flies:
8x15kg
8x15kg
8x15kg
8x15kg
10x15kg
Cable cross over:
10x20kg
10x25kg
8x30kg
8x35kg
6x40kg
DB Pull over:
6x40kg
5x40kg
8x35kg
8x35kg
7x35kg
Deadlifts (I know it's a bit odd doing them there, but I fancied them!
)5x140
5x170
5x190
5x200
3x220
15 min jog/warm down
Thursday:
Tbars:
8x40kg+bar
8x80kg+bar
8x100kg+bar
6x115kg+bar
6x115kg+bar
Wide grip chins:
6x6xBW
BORs (suppinated):
10x60
8x80
8x90
8x90
6x110
6x110
Pull down:
10x60kg
8x80kg
8x90kg
8x90kg
V-Grip Pull down:
8x90kg
6x90kg
6x90kg
Seated trciep extension (ez bar):
8x27.5kg
8x37.5kg
8x37.5kg
10x27.5kg
12x27.5kg
Cable tricep pull downs (single arm):
10x20kg (each arm)
8x25
6x30
6x30
12x20
15 min jog/warm down.
And that's 3 sessions so far to get back into it - going again tonight and rugby on Saturday - it's been hard not being at the gym, but owing to my injuries I just wanted some time to get back into it. So just a relatively average low weight low intensity work out but I'll get my mojo back soon - once I've rid myself of these injuries once and for all! Rugby season is nearly over so I'll be able to cane myself on Saturdays again! Going to increase the intensity once that's over to get ready for the summer - not bothering with cutting, just getting bigger and stronger - but will start putting a bit more effort into it. I'd like to sit comfortably at 16st by the end of the year at 13%. We'll see!
How wide is your stance?
It sounds like a flexibility problem, I used to get them too. But I have a rather well developed posterior chain which recruited a lot of pressure from the HF muscle group. Do your heels come off the ground? If so you've got to drop the weight and concentrate on pushing through with your heels.
Try going ATG with some light weights for high reps, this should stretch and loosen up the HF muscle group.
Try going ATG with some light weights for high reps, this should stretch and loosen up the HF muscle group.
Form is paramount... but that goes without saying IMO.
Nairns Oatcakes! I eat a dozen or so a day - yum yum yum!
But porridge is the best bet tbh... or you can grind them and use them in yoghurt, or other things... be creative! put them to make a sauce, or in with some cereal etc... be inventive!
But porridge is the best bet tbh... or you can grind them and use them in yoghurt, or other things... be creative! put them to make a sauce, or in with some cereal etc... be inventive!
- Status