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Journey to heavy-ass lifts!

Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
Tomorrow's lunch and mid afternoon/preworkout food will both be 2 chicken breast and a shit ton of broccoli
I echo what everyone else is saying ~ keep the greens/veges/fruits etc on the high side and look at upping your carbs as well as making sure you are consuming varied sources of healthy fats & EFA's.
 
Solodshot

Solodshot

Member
Apr 28, 2014
35
0
I completely agree with MJR. If you want to bend bars and set PR's you NEED carbs.... and lots of them. You also need lots of greens.

I echo what everyone else is saying ~ keep the greens/veges/fruits etc on the high side and look at upping your carbs as well as making sure you are consuming varied sources of healthy fats & EFA's.

I've done a bit of research, talking to others and a lot of thinking. I really want to give power building a go, NOT because I want to be that "ripped guy that can kinda lift heavy" but because I genuinely wish to compete in both sports!
I'm not as naive to honestly believe that I can be BB physique and PL strength 365 days a year. But I'd very much like to keep my body fat percentage below 15%, even more so around the 10-12% mark.
I'm not afraid of cardio and a bit of HIIT, I enjoy the sport of weight lifting and I'm sure as sh!t not afraid of moving up to a 5/a week program. I just want to train to/for my goals achieve them and carry on. I'm not asking for an easy way around it, just some advice on the way.
 
Solodshot

Solodshot

Member
Apr 28, 2014
35
0
Pull day
I knew today was going to take it out on me so I loaded up on them so often recommended carbs that everyone is on about lol but even then it felt a bit heavy, pushed through it though.

Deadlift

60kgs - 2 x 5
100kgs x 5
162.5- 3 x 5

Rows
80kgs - 2 x 5
60kgs x 8

Curls
10kgs - 3 x 10

SGDL
100kgs - 3 x 10

Chins
3 x 5


Obviously my chin ups F##king suck!!! Is there anything that can be done? Or is it something that I jus have to stick at until it gets better?

My last set of Deadlifts were reallllllyyy slow!
 
Solodshot

Solodshot

Member
Apr 28, 2014
35
0
So it's all a bit mate but I'll update anyways, I started a new job this Monday and get even less time to get any sort of food in, but on top of that there's a hell of a ton of walking, atleast 3 mile a day.
Friday I skipped leg day cos i was really run down so had an early night.
Monday was push day -
Bench
Bar x 20-30
40kgs x 10
60kgs x 5
90Kgs x 3x5

Press
3x5 - 60kgs

Dips
3x failure

Bench
5x10 - 60kgs - paused reps

DB Bench
3x5 - 30kgs

The dips were usually weighted, but this week I decided I'd stick with just bodyweight, and didn't go any lower then 15 reps in all three sets.
My paused bench is starting to get better, I don't struggle so early on in my sets/reps. I don't personally think that I'm ready to increase the weight why but I'm no expert.

Tuesday - usually a day off but decided to do leg day as a friend was doing it and I missed it Friday so here goes.

Squat
Bar x 50
60kgs x 10
80kgs x 10
100kgs x 5x20

Leg curl
Jus the leg bar x20
35kgs x 3x15

Leg extension

45kgs x 5x20


Good god this sucked! Literally covered head to toe in sweat and tears! Was in the gym reception for about half an hour before I thought I'd be okay to walk down the stairs to the car!
The squats alone messed me up, pushed through them and had a good 5 minute rest between sets but even that wasn't enough. quite enjoyed this workout though, may have to do it again....soon!

Any help appreciated!
 
Solodshot

Solodshot

Member
Apr 28, 2014
35
0
So here's my weird Saturday! Got up as usual did my thing, got ready for gym around 3-4pm. Spent jus over an hour there doing back. Came home to find spag Bol being prepped. I eat a sh!t load of it and chill. Come 7-8 pm I got reallllly bored n decided to go back to the gym and do a lil cardio. Hopped on the treadmill and after about five minutes a friend comes in, and asks I'll i fancy training chest with him. He says it'll only be a light session cos he's just got back from a three week holiday which sounded more like a three week piss up. So we started with bench (naturally) warmed up, and then some how it changed from a light session. I needed up PR'ing on my bench at 110kgs! I tried a 115kg bench but he had to help with the lockout a lil so I'm really not even counting that as a lift. So there it is, I PR'd on bench.....
 
ChrisLindsay9

ChrisLindsay9

MuscleHead
Jun 17, 2013
2,773
1,144
haha, congrats on the PR. probably one of the most unlikely ways I'll ever read someone getting a PR on bench ... guess you just need a really big warmup session for your back , heh!
 
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