Weightlifting?

[ThaPerculator]

I don't know if that applies to your weight but benching 100% of your weight is a good start. Just for comparison - I've been working out over 4 years now and I bench around 150% of my body weight. I weigh 190 and I can do 8 reps of 260.

I dunno, i'd say you're not strong until you arent fat and you bench at least 125%. I mean, I'm <200 lbs., I've got 10-15 to lose, and I bench ~280. I'd just tell you to do a bulking phase to get big quick, then cut back down. My workout partner is about your height, and is like 140 lbs., benches ~190.

 

[CPA]

Bench, smench. What I'd like to know is what you pu$$y boys do on a real lift - squat.

 

[ThaPerculator]

Bench, smench. What I'd like to know is what you pu$$y boys do on a real lift - squat.

Word After liffting a while, I realized that bench doesn't mean that much. How much ya lat pulldown?

Can't squat the high #'s I used to, thx to a knee injury, but now I do low weight/high rep deep squats. Generally start with 200 and depending how my knee feels I'll bump it up from there.

Now deadlifts, That's a dif story Strapless, I do 5 x 5 ending with 325. I'm not really a firm believer in lifting straps... callus is much more fun Also, I do good mornings supersetted with this, so my low back gets destroyed lol.

 

[CPA]

Originally posted by: ThaPerculator

Bench, smench. What I'd like to know is what you pu$$y boys do on a real lift - squat.

Word After liffting a while, I realized that bench doesn't mean that much. How much ya lat pulldown?

Can't squat the high #'s I used to, thx to a knee injury, but now I do low weight/high rep deep squats. Generally start with 200 and depending how my knee feels I'll bump it up from there.

Now deadlifts, That's a dif story Strapless, I do 5 x 5 ending with 325. I'm not really a firm believer in lifting straps... callus is much more fun Also, I do good mornings supersetted with this, so my low back gets destroyed lol.

Low back problems are the reason I shy away from the deadlift. Just got me a good verticle leg press machine to switch it up after several weeks of squats. I will probably start deadlifting again in about 4 weeks, when my current leg cycle is complete. Will have to take it light though.

And everything I do, I do strapless. eerrrrrr, that sounds kinda funny....

 

[Warthog912]

Originally posted by: CPA
Bench, smench. What I'd like to know is what you pu$$y boys do on a real lift - squat.

Agreed.

5'11" 205 lbs-

Bench - 280 (on a good day)
Squat - 330 (parallel, also I'm currently visiting the Chiropractor for an unfortunate Jet Ski incident. So Squats = no go)

and the other exercises don't matter....

 

[SP33Demon]

Originally posted by: ThaPerculator

Bench, smench. What I'd like to know is what you pu$$y boys do on a real lift - squat.

Word After liffting a while, I realized that bench doesn't mean that much. How much ya lat pulldown?

Can't squat the high #'s I used to, thx to a knee injury, but now I do low weight/high rep deep squats. Generally start with 200 and depending how my knee feels I'll bump it up from there.

Now deadlifts, That's a dif story Strapless, I do 5 x 5 ending with 325. I'm not really a firm believer in lifting straps... callus is much more fun Also, I do good mornings supersetted with this, so my low back gets destroyed lol.

Benchpress is the single best indicator of upperbody strength. Deadlift is a great indicator of overall strength, Squats for legs etc.

I'm about on Perc's level for deadlifting, just started about 5 months ago and rep on 315 (sumo style on back day and Romanian on leg day). I could probably do alot more but do it twice a week since Romanian nails your hams, but isn't technically a real "deadlift" (since you don't go all the way down). It does enough to weaken my back for the real deadlift day, unfortunately.

Squats I just started 6 months ago, and rep on 295 deep ass squats.
EDIT: I do use straps for the last set of deadlift, and all sets of Rom deadlift b/c my grip is almost nonexistant and struggles at the end of the week if I don't. I have small wrists so I need all the support I can get, I even wear an elbow brace b/c I've had injuries to the left elbow joint while benching.

 

[StageLeft]

I squat and deadlift. I do what I can for squats but my legs are pathetically weak. I don't go too heavy on my deadlifts (though it is my strongest lift), because I find form is difficult to maintain when you get near failure, and bad form on deadlifts can put you in traction

 

[SP33Demon]

Originally posted by: Skoorb
I squat and deadlift. I do what I can for squats but my legs are pathetically weak. I don't go too heavy on my deadlifts (though it is my strongest lift), because I find form is difficult to maintain when you get near failure, and bad form on deadlifts can put you in traction

Yup, I had bad form once on deadlifts and pulled a hip flexor and adjoining muscles in my lower back. It hurt just to walk down steps and knocked me out of the gym for a good month.

Yes, also when deadlifting and you lose control, have you ever had the bar tear up your shins? I used to walk around the gym with blood gushing from my shins until I switched over to sumo style (all people with shorter arms should do this).

 

[CPA]

Originally posted by: Warthog912

Originally posted by: CPA
Bench, smench. What I'd like to know is what you pu$$y boys do on a real lift - squat.

Agreed.

5'11" 205 lbs-

Bench - 280 (on a good day)
Squat - 330 (parallel, also I'm currently visiting the Chiropractor for an unfortunate Jet Ski incident. So Squats = no go)

and the other exercises don't matter....

That's about where I'm at (though, about 240 on the bench) @ 189 lbs.

My low back problems started 16 years ago mopping a floor. L5 subloxed mopping a floor at work. Never quite the same after that.

 

[ThaPerculator]

Yup, I had bad form once on deadlifts and pulled a hip flexor and adjoining muscles in my lower back. It hurt just to walk down steps and knocked me out of the gym for a good month.

Never had problems with that. I do have long arms tho, (i'm 6'2"). basically If I can't do it with good form, I won't do it. Had too many friends get torn up from bad form. Btw, I meant locked-leg deadlifts when I was throwing out #'s.

Wish I had a leg press, that would rock. Oh well, Money talks

 

[ThaPerculator]

Benchpress is the single best indicator of upperbody strength. Deadlift is a great indicator of overall strength, Squats for legs etc.

I dunno, I'd almost rather say incline press or military press would be, as it involves more shoulders/upper pec. Don't get me wrong, the bench rules, but I'd rather do dumbell work anyday of the week.

I really don't think there is a single indicator of upperbody strength, unless you were saying full-body strength and were talking about olympic lifts. A good indicator would be a combination of a pulldown and a press, but that's impossible I think?

 

[Spamela]

Originally posted by: CPA
Bench, smench. What I'd like to know is what you pu$$y boys do on a real lift - squat.

about a year ago i did over 405 consistently, but most of my squatting
is to improve my deadlift (the other true lift).

 

[CPA]

Originally posted by: ThaPerculator

Benchpress is the single best indicator of upperbody strength. Deadlift is a great indicator of overall strength, Squats for legs etc.

I dunno, I'd almost rather say incline press or military press would be, as it involves more shoulders/upper pec. Don't get me wrong, the bench rules, but I'd rather do dumbell work anyday of the week.

I really don't think there is a single indicator of upperbody strength, unless you were saying full-body strength and were talking about olympic lifts. A good indicator would be a combination of a pulldown and a press, but that's impossible I think?

Question: How do you guys perform your flat bench? do you bring the bar down just under the breast or close to the chin?

I bring it down to the breast, but I read an article that this one bodybuilder takes it down to his clavicle/couple inches under the chin. He explained that it utilizes the chest muscles more. I may give it a try, if nothing else, just to change things up.

 

[Spamela]

Originally posted by: CPA

Originally posted by: ThaPerculator

Benchpress is the single best indicator of upperbody strength. Deadlift is a great indicator of overall strength, Squats for legs etc.

I dunno, I'd almost rather say incline press or military press would be, as it involves more shoulders/upper pec. Don't get me wrong, the bench rules, but I'd rather do dumbell work anyday of the week.

I really don't think there is a single indicator of upperbody strength, unless you were saying full-body strength and were talking about olympic lifts. A good indicator would be a combination of a pulldown and a press, but that's impossible I think?

Question: How do you guys perform your flat bench? do you bring the bar down just under the breast or close to the chin?

I bring it down to the breast, but I read an article that this one bodybuilder takes it down to his clavicle/couple inches under the chin. He explained that it utilizes the chest muscles more. I may give it a try, if nothing else, just to change things up.

i was coached to lower it to nipple area or further south to minimize the risk of shoulder injuries.

 

[CPA]

Originally posted by: Spamela

Originally posted by: CPA
Bench, smench. What I'd like to know is what you pu$$y boys do on a real lift - squat.

about a year ago i did over 405 consistently, but most of my squatting
is to improve my deadlift (the other true lift).

what was your usual squat/leg routing when you were hitting 405?

 

[SP33Demon]

Originally posted by: CPA

Originally posted by: ThaPerculator

Benchpress is the single best indicator of upperbody strength. Deadlift is a great indicator of overall strength, Squats for legs etc.

I dunno, I'd almost rather say incline press or military press would be, as it involves more shoulders/upper pec. Don't get me wrong, the bench rules, but I'd rather do dumbell work anyday of the week.

I really don't think there is a single indicator of upperbody strength, unless you were saying full-body strength and were talking about olympic lifts. A good indicator would be a combination of a pulldown and a press, but that's impossible I think?

Question: How do you guys perform your flat bench? do you bring the bar down just under the breast or close to the chin?

I bring it down to the breast, but I read an article that this one bodybuilder takes it down to his clavicle/couple inches under the chin. He explained that it utilizes the chest muscles more. I may give it a try, if nothing else, just to change things up.

Never heard of that, sounds interesting. I bring it down to my chest (about an inch above). I have heard of people changing to a closer grip to promote more chest muscle mass. The theory is that the wider the grip, the wider the mass, and many lifters want their chests to protrude out with the most mass possible. Never tried it, but something I heard.

 

[SP33Demon]

Originally posted by: ThaPerculator

Yup, I had bad form once on deadlifts and pulled a hip flexor and adjoining muscles in my lower back. It hurt just to walk down steps and knocked me out of the gym for a good month.

Never had problems with that. I do have long arms tho, (i'm 6'2"). basically If I can't do it with good form, I won't do it. Had too many friends get torn up from bad form. Btw, I meant locked-leg deadlifts when I was throwing out #'s.

Wish I had a leg press, that would rock. Oh well, Money talks

Yah, legpress does rock. I am repping on 900lbs right now, anytime you get squats and legpress in the same workout you know you haven't missed a muscle

 

[ThaPerculator]

Out of curiosity, what's your guys' workout split? you don't have to go super elaborate, cuz it will get redundant. Also, what supplements do you use, etc.? just curious.

Also, anybody have anything they like to do to change it up/keep it interesting, or to get out of a plateau etc.? should probably be a new thread, but who cares.

Recently, to break out of a plateau on bench, I read about doing 10 sets of 3 with really heavy weight, and little time between sets. Worked like crazy, but I only do it now when I get bored with my routine. Read about it somewhere online, and they had like all this math and stuff to show how it works... I dunno, maybe it was the placebo effect. I should try to find the link. Think it was either on davedraper.com or drsquat.com, both halfway decent sites.

EDIT: Damn I spell like $hit when I type fast. Damn laptop keyboard.

 

[Spamela]

Originally posted by: CPA

Originally posted by: Spamela

Originally posted by: CPA
Bench, smench. What I'd like to know is what you pu$$y boys do on a real lift - squat.

about a year ago i did over 405 consistently, but most of my squatting
is to improve my deadlift (the other true lift).

what was your usual squat/leg routing when you were hitting 405?

from my workout log:

11/30: 275x3, 315x3, 335x3x2, 355x3, 365, 385, 315x6
(sick the next week)
12/15: 275x5, 315x5, 335x2, 355x2, 365x2, 335x3, 225x8
12/21: 275x3, 315x5, 335x2, 355x2, 365x1, 385x1x3, 315x4
12/24: 225x3x10 (squat down to a milk crate)
12/28: 275x3, 315x2, 365x1, 385x1, 405x1, 425x1, 405x1x3, 365x6

etc.

the most i've done this year is 385 for 3 reps (heavy squats
have lead to injuries in the past).

 

[CPA]

I hit:

Monday - bi & tris
Tuesday - Shoulders
Wed - Legs (quads and calves)
Thur - Back
Friday - Chest & hams
Saturday - cardio, not too light, not to heavy
Sunday - off


I'm eating about 3k calories, measured this morning at 189 at about 8% body fat.

Supplements:

Orange Speedball (quick pick me up I drink right before 5:30am workout)
Creatine/Glutamine/Taurine mix
8-10 grams fish oil
BCAAs
Glucosime
Protein powder and MRPs
UTurn Bars

 

[CPA]

Originally posted by: Spamela

Originally posted by: CPA

Originally posted by: Spamela

Originally posted by: CPA
Bench, smench. What I'd like to know is what you pu$$y boys do on a real lift - squat.

about a year ago i did over 405 consistently, but most of my squatting
is to improve my deadlift (the other true lift).

what was your usual squat/leg routing when you were hitting 405?

from my workout log:

11/30: 275x3, 315x3, 335x3x2, 355x3, 365, 385, 315x6
(sick the next week)
12/15: 275x5, 315x5, 335x2, 355x2, 365x2, 335x3, 225x8
12/21: 275x3, 315x5, 335x2, 355x2, 365x1, 385x1x3, 315x4
12/24: 225x3x10 (squat down to a milk crate)
12/28: 275x3, 315x2, 365x1, 385x1, 405x1, 425x1, 405x1x3, 365x6

etc.

the most i've done this year is 385 for 3 reps (heavy squats
have lead to injuries in the past).

A milk crate, eh? Sounds interesting.

 

[SP33Demon]

Originally posted by: ThaPerculator
Out of curiosity, what's your guys' workout split? you don't have to go super elaborate, cuz it will get redundant. Also, what supplement you use, etc.? just curious.

Also, anybody have anything they like to do to change it up/keep it interesteing, or to get out of a plateau etc.? should probly be a new thread, but who cares.

Recently, to break out of a plateau on bench, I read about doing 10 sets of 3 with really heavy weight, and little time between sets. Worked like crazy, but I only do it now when I get bored with my routine. Read about it somewhere online, and they had like all this math and stuff to show how it works... i should try to find the link. Think it was either on davedraper.com or drsquat.com, both halfway decent sites.

Monday - legs, Tuesday - Chest/Abs, Wednesday - Back, Thursday - Shoulders, Tri's, Friday - Bi's/Abs. I take Creatine HSC (Made by AST), ProFlex 750(AST), Glutamine(AST), 4XProtein Shakes(EAS)/day (2 water before and after workouts, 2 milk for morning and night), aspirin.

To bust out of a plateau in anything, add the 2.5lb weight to each side, it will give you a huge mental boost. In benchpress, get a spot. Put on 10-20 lbs more than you can do normally (plateau weight you rep on), and bench press it once, and put the bar back on the rack. Count to 3, pull it back off, bench it again, put it back. Count to 3. You should be able to get more reps out and blast through that plateau now!

 

[CPA]

Originally posted by: ThaPerculator
Out of curiosity, what's your guys' workout split? you don't have to go super elaborate, cuz it will get redundant. Also, what supplements do you use, etc.? just curious.

Also, anybody have anything they like to do to change it up/keep it interesting, or to get out of a plateau etc.? should probably be a new thread, but who cares.

Recently, to break out of a plateau on bench, I read about doing 10 sets of 3 with really heavy weight, and little time between sets. Worked like crazy, but I only do it now when I get bored with my routine. Read about it somewhere online, and they had like all this math and stuff to show how it works... I dunno, maybe it was the placebo effect. I should try to find the link. Think it was either on davedraper.com or drsquat.com, both halfway decent sites.

EDIT: Damn I spell like $hit when I type fast. Damn laptop keyboard.

davedraper.com is a good site. I belong to a club that had him as a guest speaker a couple of month's ago on a teleconference. Pretty good stuff. He also has a good yahoo group with some pretty insightful people there. The group name is IronOnline.

 

[SP33Demon]

Hehe, we should start a weight lifting AT Club. Maybe a place where we can post before and after pics, only members can get the password to view

 

[CPA]

Originally posted by: SP33Demon
Hehe, we should start a weight lifting AT Club. Maybe a place where we can post before and after pics, only members can get the password to view

I think an ATOT member started a site called geekfitness.com. Not sure what the content of the site is though/who it's geared towards.