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Health & Fitness
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Old 11-30-2012, 03:10 PM   #121
Charlescrs6
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Been lifting for about a year. I'm 6'2" 180lbs. 1RM is 205lbs.

Usually do..
135x8
155x6
165x5
175x5
180x3

Hurt my elbow though and have only been able to go to the gym twice a week for the past few weeks. No improvements.
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Old 11-30-2012, 03:28 PM   #122
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Quote:
Originally Posted by Charlescrs6 View Post
Been lifting for about a year. I'm 6'2" 180lbs. 1RM is 205lbs.

Usually do..
135x8
155x6
165x5
175x5
180x3

Hurt my elbow though and have only been able to go to the gym twice a week for the past few weeks. No improvements.
If you're trying to build strength in your bench, cut out the 10 lb. increment sets. Do your 135 lbs., and jump straight to 175-80 lbs. You'll waste less energy and put up 180 lbs. for more reps. There is no point in piddlying around with the weight that doesn't differ much. You're not going to gain any ground if you're not pushing yourself.

Here's an example of my bench scheme from last week (..I increase my "heavy" set weight by 5 lbs. every week):
  • 135 lbs. (2 x 10 reps....warmup)
  • 225 lbs. (2 x 10...light/moderate work set)
  • 335 lbs. (2 x 5 reps....heavy)
  • 275 lbs. (2 x 10 reps....moderate)


My previous 1RM in '07 was 345 lbs. Today I can probably put up 360 lbs. for one rep. I'm shooting for a 405 1RM! I weigh 185 lbs.

Last edited by M3Inline6; 11-30-2012 at 03:36 PM.
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Old 11-30-2012, 03:41 PM   #123
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I'm around 6-7%. My lower body isn't anything insane though. I'm probably squatting between 285-315 max. Ran a mile the other day in 6 minutes 36 seconds though.

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that's all pretty damn good at your weight dude. I'm hoping for 1 rep at 300 by sept 27th next year lol. My max now is probably 260 or so
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Old 11-30-2012, 03:45 PM   #124
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that's all pretty damn good at your weight dude. I'm hoping for 1 rep at 300 by sept 27th next year lol. My max now is probably 260 or so
Yeah thats really impressive. I've been getting 5 x 225, but my form is starting to really need focus... shaky legs and all. Can't go up in weight yet... Don't think some stabilizers are quite where the old quads are at the moment
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Old 11-30-2012, 03:57 PM   #125
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One of my main problems with squatting high weight when i was younger was that when i would start to struggle, my reflex was to also use my arms to help, which is extremely counter productive, lol. I don't know if anybody else does this but it's something to watch for

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Old 11-30-2012, 04:04 PM   #126
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275 was the old max.

Slacked big time. Working around 200 now.
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he's just the resident off-topic ball breaker. Dont take it personally.
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Old 11-30-2012, 04:25 PM   #127
Charlescrs6
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Quote:
Originally Posted by M3Inline6 View Post
If you're trying to build strength in your bench, cut out the 10 lb. increment sets. Do your 135 lbs., and jump straight to 175-80 lbs. You'll waste less energy and put up 180 lbs. for more reps. There is no point in piddlying around with the weight that doesn't differ much. You're not going to gain any ground if you're not pushing yourself.

Here's an example of my bench scheme from last week (..I increase my "heavy" set weight by 5 lbs. every week):
  • 135 lbs. (2 x 10 reps....warmup)
  • 225 lbs. (2 x 10...light/moderate work set)
  • 335 lbs. (2 x 5 reps....heavy)
  • 275 lbs. (2 x 10 reps....moderate)


My previous 1RM in '07 was 345 lbs. Today I can probably put up 360 lbs. for one rep. I'm shooting for a 405 1RM! I weigh 185 lbs.
Ill try this. Should I do this on squat too?

Usually do:
135x8
185x8
205x5
225x5
245x3
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Old 11-30-2012, 04:34 PM   #128
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Ill try this. Should I do this on squat too?

Usually do:
135x8
185x8
205x5
225x5
245x3
I would!
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Old 11-30-2012, 04:35 PM   #129
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Quote:
Originally Posted by Trashcan View Post
One of my main problems with squatting high weight when i was younger was that when i would start to struggle, my reflex was to also use my arms to help, which is extremely counter productive, lol. I don't know if anybody else does this but it's something to watch for

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You should have your lats engaged during a squat, which means that you squeeze the bar while simultaneously pushing on the bar. It helps brace the weight.

Last edited by M3Inline6; 11-30-2012 at 05:26 PM.
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Old 11-30-2012, 05:30 PM   #130
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You should have your lats engaged during a squat, which means that you squeeze the bar while simultaneously pushing on the bar. It helps brace the weight.
I flex the sh1t out of my traps too. It gives me a mental edge thinking it's lifting a little bit lol
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Old 11-30-2012, 05:38 PM   #131
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I flex the sh1t out of my traps too. It gives me a mental edge thinking it's lifting a little bit lol
Gotta love these goddamn compound lifts. They work everything!
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Old 11-30-2012, 05:45 PM   #132
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Yeah I definitely engage my entire upper back and focus on "pushing the bar into my traps" if that makes any sense... hard to explain. Helps the weight feel lighter
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Old 11-30-2012, 06:28 PM   #133
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Gotta love these goddamn compound lifts. They work everything!
I'm squatting at 8am tomorrow because I'm still sore today from Tuesday lol

Do you back squat or just front squat? I actually watched that video you posted a while back about front squats being better for athletes. That guy has some good videos

Last edited by DylloS; 11-30-2012 at 06:29 PM.
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Old 11-30-2012, 06:30 PM   #134
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I'm squatting at 8am tomorrow because I'm still sore today from Tuesday lol

Do you back squat or just front squat? I actually watched that video you posted a while back about front squats being better for athletes. That guy has some good videos
BOTH! I back-squatted Wednesday and I'm still sore, but I did front squats today. I haven't consumed much food today, so I felt a bit weak. I didn't FS more than 260 lbs. today. I just didn't have the energy. It pisses me off a bit because I kept telling myself to eat but work got in the way. I'll go for 275 lbs. next week. I'm gunning for the big 315 on the FS! Only then will I feel satisfied. I would like to have my FS within 100 lbs. of my back squat.

P.S. Just because I'm low on calories, I'm eating the XL pizza AND a burger. Take THAT body!

Last edited by M3Inline6; 11-30-2012 at 06:56 PM.
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Old 11-30-2012, 06:41 PM   #135
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Just got 235 up and felt like i could have definitely got another 2.5 on each side, possibly a 5! So pumped!

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Old 11-30-2012, 06:55 PM   #136
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Just got 235 up and felt like i could have definitely got another 2.5 on each side, possibly a 5! So pumped!

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Good job man! Keep at it and post your results.
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Old 11-30-2012, 07:18 PM   #137
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I would!
Thanks for the help. I've been on a plateau for a while now, hopefully I can get my 1RM to 225 before the new year. That would be awesome.
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Old 11-30-2012, 07:26 PM   #138
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Thanks for the help. I've been on a plateau for a while now, hopefully I can get my 1RM to 225 before the new year. That would be awesome.
Bring on the gains. I'm rooting for you (..and I'm sure everybody else is as well)!
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Old 12-02-2012, 05:28 PM   #139
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My weight is around 145ibs and i can hit 225 twice no spot
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Old 12-02-2012, 07:18 PM   #140
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My weight is around 145ibs and i can hit 225 twice no spot
keep it up.

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