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Gym/Lifting/Workout

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hey-dude-its-me
Posts: 4238 - Karma: 412
The creator of 'The gym.. Getting big' asked for her thread to be deleted for some reason so I made this one
Mar 4 2014 12:46PM
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Chubz.
Posts: 13918 - Karma: 25,656
did biceps today, lifting 10 more lbs then i was when i started. Stoked!
Aug 19 2014 7:17PM
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Downtofilm
Posts: 6896 - Karma: 20,399
I havent posted on NS in awhile, but I decided to log on today and I saw this thread in my threads. Since I started my transformation in September of 2012 (290lbs) I have lost 90lbs and im sitting between 195 & 205, depending wether im taking creatine or not.

I have noticed a huge difference in just about everything, girls, trampoline (landed my first dub!), and overall life performance.

Ive been doing my own thing for the past couple of months now, I tried a few body building programs such as shortcut to shred and Get Swole. Im stoked to continue my transformation! Its been rad, and I gotta give a hand to you guys for inspiring me, I saw all these transformations in the last thread "getting big" and it really played a part in helping me keep focused!
Aug 19 2014 7:35PM
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ABalls
Posts: 2091 - Karma: 3,754
Love things like this ^... Hopefully rybak is keeping up with his fitness plan.
Aug 19 2014 8:00PM
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Sdot.
Posts: 4100 - Karma: 4,430
Ohhhh shit, everyone is swoonin' over Jay!
Aug 19 2014 10:10PM
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JayDope
Posts: 6842 - Karma: 408
ha there are really no secrets, im 24 years old been lifting for about 10 years, been going really hard for the past 4, and started REAAALLLLLY kicking it into gear about 2 years ago with my diet and all. Key things- #1 limit you drinking and i really mean that. #2 limit your fast food and by limit i mean like dont eat it at all. #3 prepare your meals ahead of time, it really makes it so much easier. #4 im so sick of seeing people shoveling donuts and ice cream into their mouths because it "fits their macros" and they had some fats to fill for the end of their day. Im sorry but youre not going to get a shredded physique by eating donuts and ice cream every night because your macros say you can. Eat well, limit your drinking, and when youre in the gym, actually BE THERE both mentally and physically, i go hard in the gym 6-7 days a week. My workouts are quick 45-hour and in the time frame i guarantee i go harder than everyone else in the gym. 90% of people i see just going through the motions taking super long breaks in between sets, thats not doing it right. If you want to see results all of these things have to be in order. Last but not least, patience this shit doesnt happen in a week or a month or a year, dont get discouraged, it takes a long time to get "ripped" and "shredded" and "vascular". So keep at it and you really do need to dedicate yourself.
Aug 19 2014 11:43PM
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louie.mirags
Posts: 6015 - Karma: 5,028
JayDopeha there are really no secrets, im 24 years old been lifting for about 10 years, been going really hard for the past 4, and started REAAALLLLLY kicking it into gear about 2 years ago with my diet and all. Key things- #1 limit you drinking and i really mean that. #2 limit your fast food and by limit i mean like dont eat it at all. #3 prepare your meals ahead of time, it really makes it so much easier. #4 im so sick of seeing people shoveling donuts and ice cream into their mouths because it "fits their macros" and they had some fats to fill for the end of their day. Im sorry but youre not going to get a shredded physique by eating donuts and ice cream every night because your macros say you can. Eat well, limit your drinking, and when youre in the gym, actually BE THERE both mentally and physically, i go hard in the gym 6-7 days a week. My workouts are quick 45-hour and in the time frame i guarantee i go harder than everyone else in the gym. 90% of people i see just going through the motions taking super long breaks in between sets, thats not doing it right. If you want to see results all of these things have to be in order. Last but not least, patience this shit doesnt happen in a week or a month or a year, dont get discouraged, it takes a long time to get "ripped" and "shredded" and "vascular". So keep at it and you really do need to dedicate yourself.


Thanks for the info man.. Do you do split workouts or a full body routine? And what do ou reccomend for warming up?
Aug 20 2014 9:05AM
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Charlie_Kelly
Posts: 11953 - Karma: 12,296
So I hit 165, 10 more lbs to gain in 2 weeks. Not gonna happen. Fell a little short of my goal of 175 but happy with my overall performance. Have put a lot of effort in over the summer and look forward to the gains this school year. 15lbs in a little over 3 months isn't too bad I think.
Aug 20 2014 10:13AM
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louie.mirags
Posts: 6015 - Karma: 5,028
Granite_StateSo I hit 165, 10 more lbs to gain in 2 weeks. Not gonna happen. Fell a little short of my goal of 175 but happy with my overall performance. Have put a lot of effort in over the summer and look forward to the gains this school year. 15lbs in a little over 3 months isn't too bad I think.


I say fuck the numbers and go by how ya look and feel! If you feel good you did good
Aug 20 2014 10:32AM
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ManicMaverick
Posts: 68 - Karma: 66
This thread is pretty cool, I like seeing all of the transformations. I started lifting seriously about 4 years ago, and really hit it hard last year. I weighed 160 lbs in October of 2012, and by October of 2013 I weighed a solid 200. I've been holding pretty steady at 200, and I have switched up my workouts from 4 day body part splits, to 2 day a week full body routines (they take me about an hour and a half to two hours). I've done just about every online workout you could think of, and the one thing I've learned is that you have to make your own workouts, nobody can make one for you. You're the only one that knows what will work and what won't. Keep up the hard work guys!
Aug 20 2014 11:04AM
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Charlie_Kelly
Posts: 11953 - Karma: 12,296
louie.miragsI say fuck the numbers and go by how ya look and feel! If you feel good you did good


Tru, just set this goal for the summer and was trying to reach it.
Aug 20 2014 11:06AM
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louie.mirags
Posts: 6015 - Karma: 5,028
Granite_StateTru, just set this goal for the summer and was trying to reach it.


I feel ya for sure! The problem with the numbers game in weight is some people really let themselves down when they don't see the magic number they were hoping for. That is why I like promoting that if ya feel good and like how ya look then ya did good. TV commercials and magazine articles focus too much on numbers..
Aug 20 2014 11:15AM
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kvan
Posts: 3083 - Karma: 1,209
Currently I'm 5'11" and 150 lbs and want to work on defining my abs. Usually run 2-3 times per week and do ab exercises every other day. Can anyone give me any advice on what diet I should be on and effective workout routines? Would appreciate some tips/advice.
Aug 20 2014 8:05PM
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Crispy.
Posts: 6102 - Karma: 7,626
ec_jibberCurrently I'm 5'11" and 150 lbs and want to work on defining my abs. Usually run 2-3 times per week and do ab exercises every other day. Can anyone give me any advice on what diet I should be on and effective workout routines? Would appreciate some tips/advice.


First, you have to understand that ab definition correlates 100% with BF %. To lower the BF %, the most effective way is to change your diet. Don't go crazy on cardio, just eat better. Look into a nutrition plan, ketosis (low carbs) works really well for a lot of people for example. However, based on your height/weight you seem pretty skinny so diet may not be a big issue. Still, you can surely improve your food inatke. Along with improving your diet, I'd recommend doing some weighted ab exercises. They will build your abs bigger (like people do with every other muscle), and they should be very effective for someone skinny like you.
Aug 20 2014 9:56PM
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ABalls
Posts: 2091 - Karma: 3,754
So when I started this plan last Monday I weighed 193lbs dry, now I'm around 195lbs dry. I've basically just been eating chicken, brown rice, and kashi cereal. I did cheat a couple days ago with McDonald's but I did more cardio that day so i believe it leveled out. I'm not sure what that weight is whether it be fat, water, or muscle but I'll keep up with my diet and cardio and see how I am in a week or two.
Aug 21 2014 2:29PM
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louie.mirags
Posts: 6015 - Karma: 5,028
ABallsSo when I started this plan last Monday I weighed 193lbs dry, now I'm around 195lbs dry. I've basically just been eating chicken, brown rice, and kashi cereal. I did cheat a couple days ago with McDonald's but I did more cardio that day so i believe it leveled out. I'm not sure what that weight is whether it be fat, water, or muscle but I'll keep up with my diet and cardio and see how I am in a week or two.


You should have listed veggies and fruit in what you basically eat for the week... Weigh yourself a little less and go by what you look like. I keep saying that, but like ya said, that could just be water weight. Or if you haven't pooped that day it can vary by a pound or two.
Aug 21 2014 2:41PM
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little1337
Posts: 8159 - Karma: 45,773
first_rodeoforget lifting to failure in one set its bad technique and stupid. you have to decrease the weight and number of reps for each set--- example of pushing it to your limit when you're exhausted.....
You can gradually increase the weight while decreasing reps or do the opposite--
Set of 10 curls at 35 .. Set of 9 curls at 30 .. Set of 3 at 20
----------------------------------------------------------------------------------------------------------
part time apprentice / stepson of a world renowned IFBB judge


Thats if you're going for strength and not definition/ bulk which i'm guessing 98% of NS is going for
Aug 21 2014 3:11PM
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ABalls
Posts: 2091 - Karma: 3,754
louie.miragsYou should have listed veggies and fruit in what you basically eat for the week... Weigh yourself a little less and go by what you look like. I keep saying that, but like ya said, that could just be water weight. Or if you haven't pooped that day it can vary by a pound or two.


Shit, I've been eating broccoli and asparagus but the only fruit has been blueberries to go along with the bland oats. My arms are getting bigger and more vascular though and I've noticed a significant lift in my chest, not in these past weeks but overall in the past months. My strength is also increasing. And ya I should probably chill with the constant weighing, it varies too much.
Aug 21 2014 4:27PM
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p.hawks
Posts: 2832 - Karma: 581
ABallsAnd ya I should probably chill with the constant weighing, it varies too much.


I usually weigh myself on Mondays to log/check progress, and then check body fat roughly once a month. I usually hop on the scale whenever I'm at the gym, but all this really tells me is that my weight fluctuates around 5lbs depending on food/water for the day.
Aug 21 2014 4:37PM
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louie.mirags
Posts: 6015 - Karma: 5,028
ABallsShit, I've been eating broccoli and asparagus but the only fruit has been blueberries to go along with the bland oats. My arms are getting bigger and more vascular though and I've noticed a significant lift in my chest, not in these past weeks but overall in the past months. My strength is also increasing. And ya I should probably chill with the constant weighing, it varies too much.


nice i figured you did eat some veggies you just left it out so I was making sure
Aug 21 2014 5:08PM
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VTbass802
Posts: 992 - Karma: 240
Does anybody have any good alternative protein powders/quick protein sources? I doubt there is even anything left but I have an extremely restricted diet due to allergies and food hangups and I can't use the following protein sources:

no soy/beans/other legumes (allergic)
no dairy/whey (allergic)
no red meat (not my bag)
no nuts (allergic)

so far I have been using rice protein powder, which I love but it gives me major gas (I'm probably not digesting it very well). I recently tried Nutiva Hemp protein powder, but it wasn't very good and has almost as much carb as protein, and not very high protein content (not as good as my rice protein)... any advice?
Aug 21 2014 5:42PM
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saskskier
Posts: 4772 - Karma: 9,984
VTbass802Does anybody have any good alternative protein powders/quick protein sources? I doubt there is even anything left but I have an extremely restricted diet due to allergies and food hangups and I can't use the following protein sources:

no soy/beans/other legumes (allergic)
no dairy/whey (allergic)
no red meat (not my bag)
no nuts (allergic)

so far I have been using rice protein powder, which I love but it gives me major gas (I'm probably not digesting it very well). I recently tried Nutiva Hemp protein powder, but it wasn't very good and has almost as much carb as protein, and not very high protein content (not as good as my rice protein)... any advice?


Try http://www.truenutrition.com/

I haven't used it myself, but have heard really good things about them. You can create your own custom protein mixes including type of protein, carbs/fats, supplements, flavours, etc.
Aug 21 2014 5:52PM
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VTbass802
Posts: 992 - Karma: 240
saskskierTry http://www.truenutrition.com/

I haven't used it myself, but have heard really good things about them. You can create your own custom protein mixes including type of protein, carbs/fats, supplements, flavours, etc.


Wow man thanks that is awesome! Having allergies can suck a lot when it comes to finding new food especially protein but this is a nice little surprise
Aug 21 2014 6:52PM
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p.hawks
Posts: 2832 - Karma: 581
VTbass802Does anybody have any good alternative protein powders/quick protein sources? I doubt there is even anything left but I have an extremely restricted diet due to allergies and food hangups and I can't use the following protein sources:

no soy/beans/other legumes (allergic)
no dairy/whey (allergic)
no red meat (not my bag)
no nuts (allergic)

so far I have been using rice protein powder, which I love but it gives me major gas (I'm probably not digesting it very well). I recently tried Nutiva Hemp protein powder, but it wasn't very good and has almost as much carb as protein, and not very high protein content (not as good as my rice protein)... any advice?


You could try an egg based protein. I saw one that was basically powdered egg whites. You could mix it with water and then drink it or cook it which was kind of neat. Also, make sure you buy a high quality one to avoid gas. I was using musclepharm combat powder, terrible gas/destroyed the toilet. Switched to dymatize iso 100, back to normal. Its more expensive, but for me it was worth it.
Aug 21 2014 8:20PM
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californiagrown
Posts: 9794 - Karma: 2,014
1337Thats if you're going for strength and not definition/ bulk which i'm guessing 98% of NS is going for


You are wrong. Stop telling untruths.
Aug 22 2014 12:29AM
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Chubz.
Posts: 13918 - Karma: 25,656
put up 600 on the leg press today, 450 on calf raises. 600 was hard but definitely not my max.
IM SEEING VISUAL RESULTS. FUCKKK YEAAAAAH
Aug 22 2014 12:49AM
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ABalls
Posts: 2091 - Karma: 3,754
Chubz.put up 600 on the leg press today, 450 on calf raises. 600 was hard but definitely not my max.
IM SEEING VISUAL RESULTS. FUCKKK YEAAAAAH


You got some strong legs homie, if I eat well for the day and get carbs in before my workout I'm putting up maybe 500.
Anyways, @phawk I'm just realizing that now, I was 197 yesterday and 193 today.
Aug 22 2014 1:18PM
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louie.mirags
Posts: 6015 - Karma: 5,028
Chubz.put up 600 on the leg press today, 450 on calf raises. 600 was hard but definitely not my max.
IM SEEING VISUAL RESULTS. FUCKKK YEAAAAAH


Are you doing a one time max to just see what you could do? Have you been on a workout routine?

I did 450 today 3 sets of 5 i was stoked on that
Aug 22 2014 1:37PM
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TheHamburglar
Posts: 3895 - Karma: 3,314
Chubz.put up 600 on the leg press today, 450 on calf raises. 600 was hard but definitely not my max.
IM SEEING VISUAL RESULTS. FUCKKK YEAAAAAH


what do you squat?
Aug 22 2014 2:08PM
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Chubz.
Posts: 13918 - Karma: 25,656
louie.miragsAre you doing a one time max to just see what you could do? Have you been on a workout routine?

I did 450 today 3 sets of 5 i was stoked on that


I'm about 3-4 weeks into my plan. And no yesterday i did 8-10 reps with 600 on.

I want to say my one time max would be around 700, maybe more.. I dont know how my legs are so strong.
Aug 22 2014 2:17PM
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louie.mirags
Posts: 6015 - Karma: 5,028
Chubz.I'm about 3-4 weeks into my plan. And no yesterday i did 8-10 reps with 600 on.

I want to say my one time max would be around 700, maybe more.. I dont know how my legs are so strong.


damn dude nice
Aug 22 2014 2:22PM
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*N_Wist*
Posts: 422 - Karma: 78
Chubz.I'm about 3-4 weeks into my plan. And no yesterday i did 8-10 reps with 600 on.

I want to say my one time max would be around 700, maybe more.. I dont know how my legs are so strong.

It's nice to see visual results isn't it?

Started actually doing legs about 2 weeks ago from nothing, now squatting 185, although next leg day I will hit 205. Leg pressing 450 3x7


In other news, anybody have good excercises for gaining definition in my back? Currently doing rows, lat pull downs, straight armed lat pull downs (if you know what I mean)
Aug 22 2014 3:16PM
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louie.mirags
Posts: 6015 - Karma: 5,028
*N_Wist*It's nice to see visual results isn't it?

Started actually doing legs about 2 weeks ago from nothing, now squatting 185, although next leg day I will hit 205. Leg pressing 450 3x7


In other news, anybody have good excercises for gaining definition in my back? Currently doing rows, lat pull downs, straight armed lat pull downs (if you know what I mean)


wide grip pull ups
Aug 22 2014 3:18PM
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*N_Wist*
Posts: 422 - Karma: 78
louie.miragswide grip pull ups


I feel like starting out with these is going to be rough because I'm going to be able to do like maybe 10 total
Aug 22 2014 3:22PM
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louie.mirags
Posts: 6015 - Karma: 5,028
*N_Wist*I feel like starting out with these is going to be rough because I'm going to be able to do like maybe 10 total


Do a few sets of as many as you can and every week it will get better. Even if it is only a few. Does your gym have the assisted pull up machine?
Aug 22 2014 3:23PM
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*N_Wist*
Posts: 422 - Karma: 78
louie.miragsDo a few sets of as many as you can and every week it will get better. Even if it is only a few. Does your gym have the assisted pull up machine?


Not sure yet, actually moving away to University in about 4 days. I haven't been able to go check out the gym yet to see what equipment is available. I try to do as much unassisted weights as possible. I guess I'll just have to suffer for a few weeks.
Aug 22 2014 3:27PM
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louie.mirags
Posts: 6015 - Karma: 5,028
*N_Wist*Not sure yet, actually moving away to University in about 4 days. I haven't been able to go check out the gym yet to see what equipment is available. I try to do as much unassisted weights as possible. I guess I'll just have to suffer for a few weeks.


Yeah go unassisted even if you can only do a few. It is an option for people who can't do any for sure
Aug 22 2014 3:38PM
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J_BISCHOF
Posts: 2082 - Karma: 1,449
Does anybody follow StrongFirst and Pavel Tsatsouline and Dan John?
Aug 22 2014 4:14PM
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.MASSHOLE.
Posts: 7408 - Karma: 11,040
louie.miragsDo a few sets of as many as you can and every week it will get better. Even if it is only a few. Does your gym have the assisted pull up machine?


I would be shocked if they didn't. Every single gym I have ever been in that carries machines (so not a crossfit gym) has one. If they do not, you can take one of those flexibility/resistance bands and use that.

Here is a really long video of it. https://www.youtube.com/watch?v=P8Hg-rCJwDY

Eventually you will work up to weighted pull ups. If you have a rock climbing gym, that will greatly improve your pull up as well.
Aug 22 2014 4:22PM
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I_liketobutter
Posts: 2664 - Karma: 997
VTbass802Does anybody have any good alternative protein powders/quick protein sources? I doubt there is even anything left but I have an extremely restricted diet due to allergies and food hangups and I can't use the following protein sources:

no soy/beans/other legumes (allergic)
no dairy/whey (allergic)
no red meat (not my bag)
no nuts (allergic)

so far I have been using rice protein powder, which I love but it gives me major gas (I'm probably not digesting it very well). I recently tried Nutiva Hemp protein powder, but it wasn't very good and has almost as much carb as protein, and not very high protein content (not as good as my rice protein)... any advice?


I have some food allergies as well. Even though it's expensive, I'm a big fan of Vega.
Aug 22 2014 4:45PM
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louie.mirags
Posts: 6015 - Karma: 5,028
The gym blows at 6pm.. Way too packed. It's so heavenly at 6am
Aug 26 2014 6:36AM
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90053
Posts: 2565 - Karma: 3,728
mono is killer, i haven't weighed myself but i think im back to square 1, super depressed about it, can't even resume training for another month either
Aug 26 2014 7:32AM
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VTbass802
Posts: 992 - Karma: 240
tusken_assraidermono is killer, i haven't weighed myself but i think im back to square 1, super depressed about it, can't even resume training for another month either


This might sound stupid but at least you didn't have it during school (unless you are in school somehow right now)... I went to class for mono for 3 weeks... I thought I was going to fall asleep in every class (I did sometimes) and my entire body felt like it was falling apart... Good luck getting through it but keep eating well and you will get back to where you want to be within a couple of weeks after
Aug 26 2014 8:32AM
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90053
Posts: 2565 - Karma: 3,728
VTbass802This might sound stupid but at least you didn't have it during school (unless you are in school somehow right now)... I went to class for mono for 3 weeks... I thought I was going to fall asleep in every class (I did sometimes) and my entire body felt like it was falling apart... Good luck getting through it but keep eating well and you will get back to where you want to be within a couple of weeks after


i guess but the timing couldnt have been worse this year, i had just finished rehabbing my acl and was trying to put on lean mass for rugby was about three weeks away when i got sick, and its like a 2-3 month set back, at least i'll be skiing this season
Aug 26 2014 9:44AM
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juicedrummer11
Posts: 1960 - Karma: 1,331
Ok so I am curious if anyone else on here has had this problem as we all ski and I'm sure everyone has hit their fair share of jumps on here so I'm assuming everyone's knees are under similar stresses...

Anyway last weeks leg day I was doing leg press, warmed up and slowly increased the weight a plate each side at a time because I wanted to do 5x5s to build some mass right? Well it was heavy for me but not close to max weight but after like 2 or 3 reps in my left knee started hurting with a sharp pain right at the to of my kneecap only when it was stressed and fully loaded. It's like someone was hitting it with a hammer as I tried to get the weight up. I rested it a lil then tried a couple more reps and same thing. Tried some body weight squats to stretch a bit and if I held the squat the pain was present. I stopped there for the day to rest it up then went back today for legs starting on squats with only 135 to warm u and about 8 reps in same thing.

Wtf? Anyone have a similar experience and overcome it? It's not like it hurts any other time until I get a solid squat position with any weight. It's pissing me off too because I want my legs stronger for skiing this year obviously
Aug 26 2014 11:02AM
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louie.mirags
Posts: 6015 - Karma: 5,028
juicedrummer11Ok so I am curious if anyone else on here has had this problem as we all ski and I'm sure everyone has hit their fair share of jumps on here so I'm assuming everyone's knees are under similar stresses...

Anyway last weeks leg day I was doing leg press, warmed up and slowly increased the weight a plate each side at a time because I wanted to do 5x5s to build some mass right? Well it was heavy for me but not close to max weight but after like 2 or 3 reps in my left knee started hurting with a sharp pain right at the to of my kneecap only when it was stressed and fully loaded. It's like someone was hitting it with a hammer as I tried to get the weight up. I rested it a lil then tried a couple more reps and same thing. Tried some body weight squats to stretch a bit and if I held the squat the pain was present. I stopped there for the day to rest it up then went back today for legs starting on squats with only 135 to warm u and about 8 reps in same thing.

Wtf? Anyone have a similar experience and overcome it? It's not like it hurts any other time until I get a solid squat position with any weight. It's pissing me off too because I want my legs stronger for skiing this year obviously


Make sure your form is perfect.. A lot of little details go into a great squat
Aug 26 2014 11:54AM
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Crispy.
Posts: 6102 - Karma: 7,626
louie.miragsMake sure your form is perfect.. A lot of little details go into a great squat


He wasn't talking about squatting...
Aug 26 2014 1:02PM
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90053
Posts: 2565 - Karma: 3,728
juicedrummer11Ok so I am curious if anyone else on here has had this problem as we all ski and I'm sure everyone has hit their fair share of jumps on here so I'm assuming everyone's knees are under similar stresses...

Anyway last weeks leg day I was doing leg press, warmed up and slowly increased the weight a plate each side at a time because I wanted to do 5x5s to build some mass right? Well it was heavy for me but not close to max weight but after like 2 or 3 reps in my left knee started hurting with a sharp pain right at the to of my kneecap only when it was stressed and fully loaded. It's like someone was hitting it with a hammer as I tried to get the weight up. I rested it a lil then tried a couple more reps and same thing. Tried some body weight squats to stretch a bit and if I held the squat the pain was present. I stopped there for the day to rest it up then went back today for legs starting on squats with only 135 to warm u and about 8 reps in same thing.

Wtf? Anyone have a similar experience and overcome it? It's not like it hurts any other time until I get a solid squat position with any weight. It's pissing me off too because I want my legs stronger for skiing this year obviously


make sure all your joints are lined up properly and you are driving through your heels, people tend to forget form a bit leg pressing as it doesn't have such immediate consequences as with a squat. is it happening every time you leg press or is it just this session? occasionally i get a bit of joint pain but nothing serious
Aug 26 2014 1:07PM
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louie.mirags
Posts: 6015 - Karma: 5,028
Crispy.He wasn't talking about squatting...


He said he had the pain squatting as well man. Either way the point was to check form...
Aug 26 2014 2:17PM
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urbanjib
Posts: 1801 - Karma: 255
To poster that was talking about the knee problem, check your form. You may need to lower the weight down in able to correctly press that. If not your form, then maybe more warm up.

So just a progress check in. Had to take a 5 month break due to a shoulder problem, along with vacation (out of country, no gyms, etc).

Finally got back in the gym today to get some numbers.

Overhead Press - 135 Deadlift - 365 Squat - 315 Benchpress - 225
Goal Numbers: Deadlift - 400 Squat - 350 Bench - 250 Easily achievable in 4 months, so def expecting to exceed these numbers.

Cant say im happy at all, but just going to push for a 1,000 total in December of the 3 main lifts (bench, squat, dead) Plus, I cant complain since I touched my first barbell last year, and struggled to bench 75lbs.

Doing Wendlers 5/3/1 for Powerlifting, and love it.

If anyone is interested in powerlifting, or wants to chat, feel free to message me. I also have copies of - The Lilliebridge Method, The Cube Method, Juggernaut 2.0, Beyond 5/3/1, and 5/3/1 for Powerlifting if anyone wants to check them out.
Aug 26 2014 2:28PM
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ABalls
Posts: 2091 - Karma: 3,754
I've always been weary about the big compound exercises. I tend to stay away from anything back loaded due to fear of injury. Like louie said, if you dont have perfect form while squatting there is a chance you will experience a problem.
Aug 26 2014 2:29PM
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