Weight Lifting/Body Building/Strong Man/Training thread
- Thread starter Burn Down
- Start date
Im down almost 20lbs....and i feel like a weak little biatch. Not sure if losing fat is worth losing my strength yet lol
I'm up 5lbs...whopping 177 now and still a weakling. But I did squat 155 last Friday 4sx5r and then drop set down to 115 and went to failure. Nothing huge but it's a big improvement. This week I go back down in weight but back up to 15r per set. Going to try 125-135 and see.
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well I've been in and out of the gym like usual. I'm three weeks back in after being a lazy ass for about 15 weeks. basically I work five weeks on/off and rarely work out at home. last hitch on the ship I didn't workout. still weighing in right about normal at 170-175lbs.
been doing a lot of deads, usually straight leg on squat days and then heavy normal deads two days later. my squat is down a few lbs, pushed out a 330lb before I stopped, now I'm struggling with 300lb, but deads are back up above where they used to be. did 330lb 5rx2s deads the other day.
last workout was:
squats
265 4rx2s
275 3rx2s
255 5x1
225 10x1
deads straight leg
245 10rx5
schedule is squats/deads, bench/back/shoulders, deads/misc, off.
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been doing a lot of deads, usually straight leg on squat days and then heavy normal deads two days later. my squat is down a few lbs, pushed out a 330lb before I stopped, now I'm struggling with 300lb, but deads are back up above where they used to be. did 330lb 5rx2s deads the other day.
last workout was:
squats
265 4rx2s
275 3rx2s
255 5x1
225 10x1
deads straight leg
245 10rx5
schedule is squats/deads, bench/back/shoulders, deads/misc, off.
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I don't even like posting numbers with all you animals in here...i feel like a pu $$y
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hope you aren't referring to me, I am certainly no monster. lol just look like a lanky white guy.
what kills me is seeing the gains I could have made if I worked out 100% of the time.
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Don't worry Phil I'm only a few lbs heavier than you and white as snow lol. But I'm definitely the weakest person in here but all progress doesn't happen over night so I just keep grinding
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Lotsa squats today
Bar x 15
115 x 10
135x3sx6r
145x6
155x3sx6r
Goblets
40x10
40x10
45x8
Walking lunges 10 steps with 50lbsx2
I seriously almost fell down the steps when I left the gym.
How my form? And I know I forgot the clamp :roflmao:
http://youtu.be/6L4zgVqxNGs
Bar x 15
115 x 10
135x3sx6r
145x6
155x3sx6r
Goblets
40x10
40x10
45x8
Walking lunges 10 steps with 50lbsx2
I seriously almost fell down the steps when I left the gym.
How my form? And I know I forgot the clamp :roflmao:
http://youtu.be/6L4zgVqxNGs
Today was chest day.
Incline and flat bench
5 sets each
10, 8, 6, 4, 2 reps so 60 reps total
Started incline at 135 increasing by 10 lb up to 165
Started flat bench at 165 and increased 10 lb each set stopping at 205
Did 10 pull ups as I walked out
I'm no animal, but I can move a little weight and I'm always trying to move more. It's taken me over 7 years working out off and on and dealing with multiple injuries to get where I am now, which is 6'2" and 228 lbs wearing a size 36 carhartts pants. Two biggest things I've learned:
1. It doesn't come overnight.
2. Check your ego at the door as that can get you hurt quick.
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Incline and flat bench
5 sets each
10, 8, 6, 4, 2 reps so 60 reps total
Started incline at 135 increasing by 10 lb up to 165
Started flat bench at 165 and increased 10 lb each set stopping at 205
Did 10 pull ups as I walked out
I'm no animal, but I can move a little weight and I'm always trying to move more. It's taken me over 7 years working out off and on and dealing with multiple injuries to get where I am now, which is 6'2" and 228 lbs wearing a size 36 carhartts pants. Two biggest things I've learned:
1. It doesn't come overnight.
2. Check your ego at the door as that can get you hurt quick.
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I'm no experienced guy by any means so take this with a grain of salt. 2 things I see chris...1.) Id suggest maybe trying to drop your elbows down more 2.) It looks like can't tell really well but seems as if your almost doing a partial good morning
I know when I squat I get the bar and drop my elbows low and almost do a shrug to cram my traps into the bar...it forces me to to keep the weight midfoot-heel area...that being said I squat high bar and I know low bar squats cause you to have more upper body forward lean
That's all I saw though otherwise looks good
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I know when I squat I get the bar and drop my elbows low and almost do a shrug to cram my traps into the bar...it forces me to to keep the weight midfoot-heel area...that being said I squat high bar and I know low bar squats cause you to have more upper body forward lean
That's all I saw though otherwise looks good
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Ain't no such thing as a weak person. Only QUITTERS! No one got to where they are with out hard work and dedication, years of it... Keep working hard don't worry about what others are doing. I didn't start this thread as a bragging thread for myself, just a way to record my progress over time, up and down. And hopefully help motivate others to go to the gym or just live a healthier life:hug:
Now on to my bragging:rofl:
Squats, Death by 10's High Bar
barx2sx10r
95x10
135x10
185x10
205x10
225x10 Big fart in the hole, announced it to the whole gym as my head phones were in. #Noshameinmygame
250x10
Rack squats (set the catch bar really high, only doing a quarter squat. More of a way to get to use to heavy loading on your back)
rack catch bars set at 12 will drop to 11 next week and see how much I can handle. Candito is doing them at 2:15 in the video below, much deeper than I went, probably double. I will slowly work my way down.
[YOUTUBE]_MgbN_mf0B8[/YOUTUBE]
315x10
355x10
405x10
455x5
495x5
550x3
585x3
605x3
605x4
Super set standing barbell lunge and leg press
Lunges
barx10
95x3sx10r
barx10
Leg press (I just count the plates I have no idea what the sled weighs)
90x20
200x20
290x2sx10r
Hobbled over to the stretch area and got my stretch on. We will see how my back liked 605 being on it.
Weighed 209 all hot a sweaty in gym clothes. Slowly dropping down in weight . Birthday squats are on May 11th I would prefer to be sub 205. Gotta push myself away from the trough:thumb:
Now on to my bragging:rofl:
Squats, Death by 10's High Bar
barx2sx10r
95x10
135x10
185x10
205x10
225x10 Big fart in the hole, announced it to the whole gym as my head phones were in. #Noshameinmygame
250x10
Rack squats (set the catch bar really high, only doing a quarter squat. More of a way to get to use to heavy loading on your back)
rack catch bars set at 12 will drop to 11 next week and see how much I can handle. Candito is doing them at 2:15 in the video below, much deeper than I went, probably double. I will slowly work my way down.
[YOUTUBE]_MgbN_mf0B8[/YOUTUBE]
315x10
355x10
405x10
455x5
495x5
550x3
585x3
605x3
605x4
Super set standing barbell lunge and leg press
Lunges
barx10
95x3sx10r
barx10
Leg press (I just count the plates I have no idea what the sled weighs)
90x20
200x20
290x2sx10r
Hobbled over to the stretch area and got my stretch on. We will see how my back liked 605 being on it.
Weighed 209 all hot a sweaty in gym clothes. Slowly dropping down in weight . Birthday squats are on May 11th I would prefer to be sub 205. Gotta push myself away from the trough:thumb:
Albert check out chris' squat video...you being nore experienced will give better advice than I did I'm sure
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Thanks.
Yeah i noticed my elbows shoot out pretty far. Gotta keep those in. Ive played around for a few weeks to find where Im comfy. It seems to be low bar, and to get my hips back far enough, I do lean over a little bit. I dont have enough meat on my neck to high bar. It freakin hurts and makes me feel like Im gonna fall forward. Lol
Not to bad, your last rep was your best one. As Brock mentioned, point the elbows down a bit more. I try to bend the barbell over my back, that way I can keep as much tension as possible in my upper back/trap area. I have recently switched up my squatting style a bit to help stay more vertical, less good morning. Candito has some great Squat technique drills and videos.
[YOUTUBE]2PlKlGx_8vo[/YOUTUBE]
[YOUTUBE]ka7Dstckhjg[/YOUTUBE]
Brett Gibbs:thumb:
[YOUTUBE]ygj6XjDHX9s[/YOUTUBE]
Layne Norton has a good morning type squat because of long femur's.
[YOUTUBE]t2b8UdqmlFs[/YOUTUBE]
This Max and how I have been trying to squat more vertical and more froward knee travel.
[YOUTUBE]DrwiddA_8CQ[/YOUTUBE]
That camera angle might make the lean and bar travel look worse. I have another from directly on the side.
Thanks for the videos Albert. I thought I did alot of squats today. You're over 100 in one session! Gives me something to shoot for.
Thanks for the videos Albert. I thought I did alot of squats today. You're over 100 in one session! Gives me something to shoot for.
I agree with some of the stuff Layne Norton says but not all of it. I watch his how to bench, squat, dead alot. Along with Max Sita and Nick Candito...it's helped alot.
Got a compliment today by a mid 40s guy at my gym who used to compete. He said my high bar and front squat form was "Great". He then proceeded to tell me how disturbing it is for him to see all the regulars in the gym that never train legs but never ever miss a chest, bicep, tricep workout. I just laughed as unfortunately we all see it happen alot.
Chris if it hurts to squat high bar you can do Shrugs to help build your traps up. Mine have blown up in the last 6 weeks and it's taken alot of "sting" off my back where the bar used to rub a vertebrae...I'm constantly working in stretching my quads, hamms, gluten and hip flexors. My stretching has paid off alot as well as now I can stand flat footed no shoes and squat down and sit there. My big help was also this Rouge stick deal. Looks like a 1" black PVC about 6ft long. I did body weight squats in the mirror one day for probably 30-45 min to nail my unracking, walk out and the squat itself. It definitely paid off
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Got a compliment today by a mid 40s guy at my gym who used to compete. He said my high bar and front squat form was "Great". He then proceeded to tell me how disturbing it is for him to see all the regulars in the gym that never train legs but never ever miss a chest, bicep, tricep workout. I just laughed as unfortunately we all see it happen alot.
Chris if it hurts to squat high bar you can do Shrugs to help build your traps up. Mine have blown up in the last 6 weeks and it's taken alot of "sting" off my back where the bar used to rub a vertebrae...I'm constantly working in stretching my quads, hamms, gluten and hip flexors. My stretching has paid off alot as well as now I can stand flat footed no shoes and squat down and sit there. My big help was also this Rouge stick deal. Looks like a 1" black PVC about 6ft long. I did body weight squats in the mirror one day for probably 30-45 min to nail my unracking, walk out and the squat itself. It definitely paid off
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Still at it, down to 234 yesterday, today I had pizza and was 236 lbs. Weights haven't suffered to bad from cutting back. Definitely gonna get grips soon, my hand just cannot hang on to a dead lift bar long enough.
I did 7 sets of 6 at 315 lbs lol, if i can't hang on I'll just do more sets lol.
I did 7 sets of 6 at 315 lbs lol, if i can't hang on I'll just do more sets lol.
Let me see the side angle view.
While I'm rehabbing my back, i'm killing the volume game:rofl: I'm a sh*ty 1 rep max guy but can do some pretty cool volume workouts. Makes me think I should have been a Crossfitter instead of a poopy powerlifter