Quote:
Originally Posted by wwmnw
It will be hard for a while, but will get better, as you fill the space with other things and people.
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Quote:
Originally Posted by wwmnw
It will be hard for a while, but will get better, as you fill the space with other things and people.
Cheers mate, feeling a lot better this week still miss her but coming to realise she lied a lot about little things.Quote:
Originally Posted by Benn
Anyhoo been back in the gym, over done it on bench so nothing to report there but squatted 140 for reps yesterday, sore today so rested, deadlifted 170 for 1 but could have easily gone heavier just not rushing things at the moment with being lazy for a while lol doing more bicep and chest work than before too.
Sooooo been a while since anything was posted in here and I am glad I made the thread as I can see how far my lifts have come.
Current PB's
Bench press 120kg (1 rep)
Deadlift 200kg (2 reps)
SKWAAAAAAAAT... lets just not go there was repping 150 before I injured my back, tried 150 for 1 rep on thursday, unracked and thought 'fuck that' and re racked the bar :sadface:
200kg dead lift is very good.
Cheers man, I could have probably pushed for 205 possibly 210 but seeing as I hitched this lift and hitching can lead to injury if over done I left it there and will work on getting more up.Quote:
Originally Posted by Benn
https://youtu.be/RfV4nN8-Mz8
I'd like to try them.
Is that you?
Yes mate that's me.Quote:
Originally Posted by Benn
I know I'm going bald lol
Also, did some squats the other day and repped 130 for 5 then decided to do some 1 rep maxs, did 140 for one easily, tried 150 but had to drop the bar as its just not going up at the minute :(
Trying my hardest to keep going just now been going through phases.
Managing 170 dead for 1 can't get past it and 120 squat for 1 also. That's a struggle, feel like I'm leaning forward when at that weight 100 feels ok though.
Yeah I get like that sometimes too, seem to be putting weight on though no matter what I eat so now on my days off work I'm doing cardio am and weights pm see if that helps.
How are you doing you DL and squat? Going heavy all the time or working a % of your 1 rep max with reps, I.E 70% so 120 for 8 130 for 6 140 for 5 then drop it to maybe 100-110 and do as many reps as possible (AMRAP) I'll write a brief copy here of a program that was written for me that helped me acheive my 120 bench
I work my way up in the weights, always start low and with deadlift I get up to 140 with 8 reps. I've been pretty lazy with my workouts again recently though and not even benching as much as I was even 2 years ago. Hey ho. Manage 8 with 80-85 and 1 with 100. Kind of annoying, my mates I workout with are both benching 140-145 and one of them weighs the same as me, circa 85kg
I really wanna start properly squatting, but dont feel that confident in there s i'm just some fat guy. (and i men, my legs are strong enough but the squat racks in the bit of the gym where you just get proper fit strong/muscled guys.)
They only got strong by doing these things, EVERYONE starts somewhere also there's a good chance they're on steroids (not always a good idea to ask them though, even when they are most never admit it) when you do squat though start with an empty bar and have a gym PT watch you and correct your form as you can do a lot of damage when squatting heavy and you get it wrong.Quote:
Originally Posted by Benn
So as promised here's a couple weeks/days worth of the program I did to improve my bench.
Week 1
Day 1
Percentages are of my 1 rep max which at the time was 110kg
Bench 8x3 @ 77.2% (84.9kg so I rounded it up to 85kg)
Superset X3
Dumbbell incline-10 RPE 9 (10 reps at RPE 9)
Face pull-30 RPE 9
RPE stands for 'Rated Perceived Exertion' and this is the scale so you get the idea of it
Day 2Quote:
The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity.
0 – Nothing at all
0.5 – Just noticeable
1 – Very light
2 – Light
3 – Moderate
4 – Somewhat heavy
5 – Heavy
6
7 – Very heavy
8
9
10 – Very, very heavy
In most cases, you should exercise at a level that feels 3 (moderate) to 4 (somewhat heavy). When using this rating scale, remember to include feelings of shortness of breath, as well as how tired you feel in your legs and overall.
Bench 4x6-8 @65% (so this was 71.5kg)
Overhead press 3x5 @70% (obviously I'd already tried a 1 rep max of overhead press which was 75kg so for this exercise at 70% I was pressing 52.5kg)
Barbell rows 3x8-10 RPE 9
Week 2
Day 1
Bench 6x3 @ 80% (88kg)
Superset x3
Dumbbell incline-10 RPE 9
Facepulls-30 RPE 9
Day 2
Bench 3x5 @ 70% (77kg)
Overhead press-4x5 @ 70% (52.5kg)
Barbell rows 3x8-10 RPE 9
So you get the idea, every week day 1 the bench press was a higher % of KG on the bar and the rep/sets range was mixed up each week, the second day was slightly lighter but more reps. By week 6 (final week) bench was 1x2 @ 90% (99kg which I rounded up to 100kg) then 1x1 @ 95% (104.5kg) (still doing dbell incline and face pulls) and day two was 3x5 @60% (66kg) and still included rows 3x8.
After week 6 I had a deload week, reducing all the weight down to light weight high reps then the following week I went balls out and hit the 120kg 1RM I had been aiming for.
It always amazes me how so many people think bench pressing is the be all and end all of the gym.
Massive chests,fat bellies and skinny legs
Usually young lads or people that are quite clueless about the gym in general, one thing that surprises me is the amount of people that wont deadlift of squat because 'its bad for your back'Quote:
Originally Posted by Andy
OK it is if you do it wrong but you'd have to do it very wrong.
Yeah exactly that mate,there was a young melt who spent the entire hour on the lat pulldown machine.
The fuck is that all about?
Must be going for that trianglular look lol
Is that the Jonny Bravo look? lolQuote:
Originally Posted by Andy
Yeah true, but still... Leg pressing 149kg makes me happy.Quote:
Originally Posted by wwmnw
Quote:
Originally Posted by Andy
Its all about the look.
I was in there sunday, guy spent over an hour and a half just doing bicep curls... But on for even him a really low weight. Doing 10 then stopping to look around and roll his already short sleeves up...
Restarted my 6 week bench program to try up my lift to 125-130, the gym now has a PB board and someone has 130 bench 180 deadlift (someone else has 150 squat but I'm not friends with squats at the minute, working on our friendship though) my bench is currently 120 and deadlift is 200.
I MUST OWN THE BOARD!*
Once I sort this poor squat out.
205 and 210kg deadlifts tonight (singles), almost didn't get the 210 and thought my spine was going to boing out of my back like a coiled spring. Video proof too which I will post if anyone is interested.
Worked up from 100x8 120x6 140x4 160x1 180x1 205x1 210x1
Very nice.
Post it or gtfo.Quote:
Originally Posted by wwmnw
hmmm. I'm still bumbling along but we have purchased new bits for the gym to launch a serious attack. Obviously I am not in it for the strength and just to loose some weight as my height and current weight don't tally lol.
but for reference I am doing the following to kick start the weight loss stuff
All GVT 10x10 with a 4-1 or 3-1 tempo
Bench 100kg - all 10 sets with zero fails (but damn close lol)
squat 120kg - all 10 sets with zero fails (ditto as above)
deadlift 110kg - all 10 sets with zero fails.
The list goes on, the weights aren't great but they are ok for 100 reps effectively. I haven't done any 1 rep max's for a longgggg time but they should still be ok lol but at 42 the proper heavy stuff I leave for the younger lads
10 sets of 10 reps at 100kg bench? Am I reading that right? If so thats pretty good!
meh its not bad, but I'm not big by any means, so its prob more to do with prior conditioning and just being pig ignorant when it comes to not knowing when to give up. generally try to keep and 3-1 tempo but obviously the last 2 sets probably speed up a bit.
Tonight the guys were in a bit of a hurry so we did chest, we just did 5 sets of 20 (70kg) on a 4-1 tempo supersetted with 5x20 tricep push down, then topped it off by taking 10kg of the bench and 5kg off the pushdowns to do one superset of 35reps on each.
I don't mind dropping the weight for an easy one every now and again as it keeps things alive and different. Also its better to do something than doing nothing lol
Don't think I'd manage 10x10 @100kg lol attempted a single at 110kg last night to see where I stood on my quest to 130kg, all was going well in the run up but my right elbow failed me twice at the 110 attempts. Current PB is 120 for 1 so I should have got it easy.
Have you not been Dan? he's a frigging beefcake.
He will moan and whinge that hes an unfit fatty now... Then go and belt out 100 reps of 100Kg lolQuote:
Originally Posted by Benn
Trying to build some sort of foundation to work with by doing shoulders and back, light weights of course because I'm a n0000bie. Seems to be going ok lol
Saw a pic a while ago when he was posing around some track with his top off lol deffo puts the effort in.Quote:
Originally Posted by Benn
Yep i took that.Quote:
Originally Posted by wwmnw
Great photo.Quote:
Originally Posted by Benn
Attempted 130kg bench - failed
Attemped 220 deadlift - failed.
I'm not really dissapointed tbh I think the fails are down to overtraining and attempting too heavy too often plus my body seems to be in hibernation mode right now which means shit diet and wanting to sleep all the time.
Thay're my excuses and I'm sticking to them lol watch out next year them targets will be hit.
Talking of hibernation, I haven't long woken up......... That picture is years old lol lol lol , you need to add about 2 1/12 stone on it. To be fair that was my 6 month answer to everyone that called me an arse for starting to do exercise and Bennnnnnnnn with his luck nailed it perfectly without me knowing until after lol . The crap diet I agree with but mine is lack of sleep prob due to stress's of work, the latter being a shocker for trying to find motivation or even controlling weight.
Anyone got a good bicep programme, need change mine up, been 4 months at it now.
Good bicep program? Why? Look up the push pull legs system, find a gym with sleds/prowlers and astroturf. I rarely work my biceps as I don't see the point, they have little use in everyday life, how often do you pull something heavy towards your face?
JUst some times for the look too tho.
I'm finally back and enjoying it after issues with my hand.
not has strong as i was with 2months off, but building back up.
Yeah I'm having the same issues, going through a cant be arsed phase and preferring a drink and chill after a long day at work and its showing, 106kg bench press 5 sets 3 reps (part of program) was a struggle, when I hit 125 for a single it went up easier than today lmfao.