OFFICIAL WORKOUT/TRAINING THREAD v2.0

[XplicitLuder]

I spy mikegh dude you're hugeeee hehe
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[Matlock]

Trying smolov jr for first time. Fun first week

[Recon604]

my stack that ive been always using

[Matlock]

^I too use wooden air planes and red markers.

[PK6o4*]

new pr on deads 325x8 easy

gonna start smolov jr for bench tomorro, 2nd time doing it first time 1rm went from 185-205 this time hoping to go from 215-225 in 3 weeks (shit bench)

anyone do deads while on the 3 week program?

[red_sir]

Yup, still deadlifting, still squatting, and still doing upper back on smolov jr. Pretty much doing anything and everything that doesn't interfere with pressing.

And grats on the pr!

[instantneedles]

Originally Posted by PK6o4*

new pr on deads 325x8 easy

gonna start smolov jr for bench tomorro, 2nd time doing it first time 1rm went from 185-205 this time hoping to go from 215-225 in 3 weeks (shit bench)

anyone do deads while on the 3 week program?

No man, that's a pretty good bench already a 20 lb jump takes alot of willpower. mad props to you!

[truth]

4 days out with the stomach flu, haven't been able to eat anything, lost so much weight. can't wait to eat and lift again

[J.C]

me and my buddy had it last week feels bad

[chin3se604]

November 27 2011, while doing the 5x5 @ 180lbs, heaviest weights I've lifted

Bench 225
Squat 305
Deadlift 300

I'm amazed that i was able to lift that amount of weight back then. I'm currently struggling with these @ 170lb, and think ill be stuck here for a while

Bench 160
Squat 245
Deadlift 245

[broken_arrow]

Originally Posted by chin3se604

November 27 2011, while doing the 5x5 @ 180lbs, heaviest weights I've lifted

Bench 225
Squat 305
Deadlift 300

I'm amazed that i was able to lift that amount of weight back then. I'm currently struggling with these @ 170lb, and think ill be stuck here for a while

Bench 160
Squat 245
Deadlift 245

6 weeks of hard work and you will be back to normal! Keep your head up man!

[Fcukedd]

What program or training style would you guys recommend for increasing deadlift? I've asked this question multiple times, but nothing seems to be doing the trick.

I'm on my own program for bench, and 5/3/1 for squats; both working very well.

Deadlifts...I'm not sure what I should do for it

[pinn3r]

this is probably a dumb rookie question.. but i was wondering, does one get stronger naturally with age?

sitting at around 125-126lbs rn with a max of 70-75lbs for dumbell chest press. ive been working out for like almost 2 years so that's pretty pathetic. also still have a few years left to grow so i'm hoping i don't get stuck at a plateau and become discouraged

TIA

[instantneedles]

Originally Posted by Fcukedd

What program or training style would you guys recommend for increasing deadlift? I've asked this question multiple times, but nothing seems to be doing the trick.

I'm on my own program for bench, and 5/3/1 for squats; both working very well.

Deadlifts...I'm not sure what I should do for it

I'm definetly going to be making a sticky for workout programs haha..

Maybe try ed coan's deadlift program?

[Phozy]

Originally Posted by pinn3r

this is probably a dumb rookie question.. but i was wondering, does one get stronger naturally with age?

sitting at around 125-126lbs rn with a max of 70-75lbs for dumbell chest press. ive been working out for like almost 2 years so that's pretty pathetic. also still have a few years left to grow so i'm hoping i don't get stuck at a plateau and become discouraged

TIA

How's your diet? Do you consume around 3k calories daily?

Honestly, these 2 weeks have been great. Started to precook meals and count my calories again, and I'm getting anywhere from 2900-3400 a day. Making good gains size and strength wise. I look at some of my friends and they're bigger than I am even though they started late, simply because their diet was consistent for 6 months.Maybe it's your diet?

Also been stuck at 75's for reps for a while, hoping to break 80 monday though.
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[red_sir]

Originally Posted by Fcukedd

What program or training style would you guys recommend for increasing deadlift? I've asked this question multiple times, but nothing seems to be doing the trick.

I'm on my own program for bench, and 5/3/1 for squats; both working very well.

Deadlifts...I'm not sure what I should do for it

Hmm that's a hard question to answer man. It seems there are many different ways to get better at pulling. Some people deadlift very frequently. Some people almost never deadlift in training, they train it indirectly via squats and accessory work, and only pull when it's competition time.

Edit, hit enter accidentally too soon. Here's the rest of my post:

1. Get your squat up. IMO, improving your squat can do nothing except benefit your deadlift in the long run. If your deadlift is stuck, and your squat is improving, then don't worry you ARE getting stronger. It's just a matter of transfering that strength to deadlifting.
2. Depending on where you fail in the lift, pick accessories to help with that part of the lift. Eg. having troubles locking out? Try rack pulls. Slow off the floor? Try deficit pulls and front squats.
3. Figure out if you're a sumo or conventional puller. Some people just don't have good leverage for conventional pulling.
4. Never stop working on your technique. Small changes can make big differences. Even if you think your technique is good record yourself and watch it over and over.
5. Try incorporating speed pulls. 10 sets of 2-3, with 50-70% of your 1rm. Concentrate on technique, technique, technique, and explosiveness.

[PK6o4*]

Originally Posted by Fcukedd

What program or training style would you guys recommend for increasing deadlift? I've asked this question multiple times, but nothing seems to be doing the trick.

I'm on my own program for bench, and 5/3/1 for squats; both working very well.

Deadlifts...I'm not sure what I should do for it

what's been working for me is doing only 1 heavy working set, i noticed a lot of guys do stuff like 3 plates 5x5, etc (no hate), but i'd personally feel exhausted after 1 heavy set of deads,

whats been working for me is first doing a session where i max out for 1 rep ex-
135x5, 225x5, 295x5, 345x1, 365x1

then the next week with the confidence of 365 in my mind, i do something like
135x5, 225 x 5, 275x5, 315x8 (1 heavy set aiming for over 6-8 reps)

next week i try to increase from the last pr, by 5-10lbs, and but less reps,
ex- 315x8 > 325x6

basically i try to increase every week until my rep range gets really low (4 reps or less) on my main heavy set, then i dont do deads the following week and attempt a new 1RM next session (2 weeks after the 3-4rm)

so since i did 325x8 today, next week i'm gonna go for 335x6-8, when 2-3 weeks ago i could only do 335x4, and continue the weeks til i hit something like 350x4 and then attempt a new 1rm of 385 or so

i made it up but it works for me

Originally Posted by pinn3r

this is probably a dumb rookie question.. but i was wondering, does one get stronger naturally with age?

sitting at around 125-126lbs rn with a max of 70-75lbs for dumbell chest press. ive been working out for like almost 2 years so that's pretty pathetic. also still have a few years left to grow so i'm hoping i don't get stuck at a plateau and become discouraged

TIA

10 months ago in april of 2012 when i was 16 i maxed out at 315x5 deadlift, then stopped doing deadlifts all together til about january of this year, within 3 sessions i hit a pr of 320x5 and i told my friend "i guess i just got stronger as i aged lol"

[Fcukedd]

Originally Posted by instantneedles

I'm definetly going to be making a sticky for workout programs haha..

Maybe try ed coan's deadlift program?

Will definitely look into that! Thanks for the suggestion

Originally Posted by pinn3r

this is probably a dumb rookie question.. but i was wondering, does one get stronger naturally with age?

sitting at around 125-126lbs rn with a max of 70-75lbs for dumbell chest press. ive been working out for like almost 2 years so that's pretty pathetic. also still have a few years left to grow so i'm hoping i don't get stuck at a plateau and become discouraged

TIA

I can't stress enough how well medium-weight and frequency for pushing movements will bring up your bench. Leave the ego at the door, and work with weights that you can push 8-10 reps with.

Two push days with a set of exercises that differ on each day has worked well for me (arnold press, flat barbell/dumbbell, incline barbell/dumbbell, close-grip decline/flat, etc).

PR'd on dumbbell shoulder press with 81x7 today, and haven't done them for a good month and a half. I think I'll stick with Arnold presses if I'm going to use dumbbells for shoulders...never really felt them but wanted to give it a try today.

[instantneedles]

Originally Posted by pinn3r

this is probably a dumb rookie question.. but i was wondering, does one get stronger naturally with age?

sitting at around 125-126lbs rn with a max of 70-75lbs for dumbell chest press. ive been working out for like almost 2 years so that's pretty pathetic. also still have a few years left to grow so i'm hoping i don't get stuck at a plateau and become discouraged

TIA

70-75lb dumbbell is pretty strong for your weight already. If your goal is to hit the 100's at 125-126, that would be insane... Keep going hard at it. The average male don't hit their maximal strength capacity until their late 20's and theoretically, with improved form and technique, you don't hit your strength peak until your 30's. Plenty of time to grow and get stronger, no excuses

[jack3d]

regarding putting on weight its simple, more calories. if you dont eat enough, you are really throwing your mass gains out the window

[jimzilla]

Originally Posted by instantneedles

I'll be competing

how do you think u'll stand against dat dere michael cho

Me and Mike train together at sfu when I used to train there. Ever since I moved to England my lifts have been steady and not increasing but I'm more leaner. Plus I hurt my knee and that put me out for half year. You're quite the beast needles

[RRxtar]

Originally Posted by instantneedles

The average male don't hit their maximal strength capacity until their late 20's and theoretically, with improved form and technique, you don't hit your strength peak until your 30's.

You just made my morning.

[Sid Vicious]

Originally Posted by Fcukedd

Will definitely look into that! Thanks for the suggestion



I can't stress enough how well medium-weight and frequency for pushing movements will bring up your bench. Leave the ego at the door, and work with weights that you can push 8-10 reps with.


Two push days with a set of exercises that differ on each day has worked well for me (arnold press, flat barbell/dumbbell, incline barbell/dumbbell, close-grip decline/flat, etc).

PR'd on dumbbell shoulder press with 81x7 today, and haven't done them for a good month and a half. I think I'll stick with Arnold presses if I'm going to use dumbbells for shoulders...never really felt them but wanted to give it a try today.

Idk, my bench progressed doing no more than 5 reps. I generally do max effort sets (3rm and singles), 3x5 or 5x5, and dynamic effor sets (8x3) using weights of about 60 to 70% of my 1rm. Assistance included dips or close grip bench, pullups, db rows (chinese style), incline db press. Also work on ur ohp.

to increase dl there are many ways as red_sir said, but accessory exercises are key, I recommend rdl, good mornings, barbell rows, db rows and chinups.

One of the most important things about working out that is often overlooked is that speed kills.if you focus on moving the weight quickly and utilizing the stretch reflex, youll find yourself becoming much stronger!
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[is350]

Hi guys, first post on this thread. Don't know if I have a somewhat solid base to cut cuz summer is coming soon, was hoping you guys could help out. Been lifting seriously for almost 6 months. 5 foot 6 inches tall, 145 pounds.

Thanks in advance!

[hal0g0dv2]

Originally Posted by bmwx1

Hi guys, first post on this thread. Don't know if I have a somewhat solid base to cut cuz summer is coming soon, was hoping you guys could help out. Been lifting seriously for almost 6 months. 5 foot 6 inches tall, 145 pounds.

Thanks in advance!

No way at all near a cut yeah sounds a bit harsh but u need to work out allot more and fill that frame out
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