Nobody's high weight training~! (now with spectacular weekly updates!! =D )

tic said:
You GIMP, only 295x3? ssshhhh.... I think I will go to gym and do 300lbs, 1 time again and post it here. :boxing_smiley:
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295...Yeah I know I'm a puhssy.

Dude, man your diet is killing your power workout. That's it. Before you do the Max workout day, do 1 day of rest+carb loading phase. My guess is that you depleted your muscle glycogen and it influenced your workout.
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Alright I know a lot of stuff about the field, but it never hurts to get input and new knowledge. Since pretty much all my days before lifting day are cardio heavy, should I take in lots of carbs then, and then take it easy with food on the lifting day so its easier to work off the next cardio day? I thought carb loading would work against me in the fat cutting, but its really working against my lifting numbers.

Don't be too hard on yourself man. Even on a ****ty day, you kick ass. Hahaha, I admire how you keep yourself to a higher standard. Btw, I didn't know you are racing me to a 6-pack. Post some pictures so I know how much i have to push myself OR relax.
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Thanks for the encouragement. It really really helps. And yes I am racing you to it. Sadly I don't have a camera, maybe once I get this potential student job than I'll buy one and snap some shots. Get working! I'm 145 and bench 300, how far off can I be? =P


Hope that injury is minor and just your man-gina is hurting and not serious.
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Thanks, I've felt it before (had it before), its just when you lift weight the bone hurts, I'm sure you've had it before. Anyways, really hoping it heals by Monday for the bench day, or else we're looking at another really sh!tty week ahead.
 
Correction my friend, you are 145 who can bench 295x5 but not 300. Yesterday is history, tomorrow is a mystery, today is a gift; that is why it's call the present.

The whole Ultimate diet that I am doing tells me to do is this. Go depletion / fat burning 4 days, then 3 days for development. Day 1+2 is wts + cardio, Day 3 is cardio; Day 4 is moderate weight (70-80% of max) for 2-4 sets per bodypart at 6-12 rep per set. This supercomposition the body to absorb glycogen so that you can be extra strong for Day 6. At the end of day 4's weight rountine until the day 5's night, you have to consume 5.5-7 grams of carb per LBM. Day 6 is the heavy weight training day for developement. Day 7 is rest for body to grow.

That is the macro-view of the diet. To incorporate this into your routine, keep what you are doing but carb load up w/ rest the day before you go heavy. I have to eat 900g of carbs myself, that is like 20 bagels worth in 30 hours.

Does it hurt your diet to lose fat... Well yes and no. The carbs is going to be turn into glycogen to be stored in the liver and muscle to be used for your heavy workout day and develope. Basically, you are recharging yourself AND resetting your metabolism. If you keep dieting too long, the body will adjust to living with less calories. With that said, it's 20 bagels worth of calorie depletion that I have to burn through next week to get back into depleted. Well, not exactly 20 because the body does use calories from the bagels to survive.

Sorry to high-jack your journal there man. Oh, also eat a good carb meal 2-3 hours prior to that heavy day and something w/ 30g carbs + 15g protein before you hit the gym, ideally. Banana works great for me.
 
dude good work; dont think your legs are weak. just work on it and you will get stronger. play around with rep ranges. i made good gains alternating 4x9, 7x5, 5x7, and 10x3.
i was squatting 4 times a week back then, so i would do those rep ranges in order, m, w, f, sat.
gained me a quick 30 lb incrase in squat in 3 weeks

..yeah...and your bench is still killer xD
bravo~
 
Thanks a lot for the info on diet bud. I'll try to incorporate at into my diet. The funny thing is though, that the soccer/cardio days (T, TH) my classes are all crammed so its difficult to get a meal in. I'll try to figure something out.

tic said:
Sorry to high-jack your journal there man. Oh, also eat a good carb meal 2-3 hours prior to that heavy day and something w/ 30g carbs + 15g protein before you hit the gym, ideally. Banana works great for me.
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I usually eat 2 slices of whole grain bread with a bunch of honey on top. So that's like....40g~ of complex carbs with at least 15+g of simple carbs. I thought that this is a good pre-workout carb meal. Mind you, during the lifting I drink about 30g of carnberry/grape juice mixture.

Thanks for the support and info too ProteinBoy! =)
 
Partial Sleep Deprivation and Submaximal and Maximal Lifts

So I'm off to a great start this week. Only got about...3 or 4 hours of sleep this past night. Muscles feel fatigued, despite a day of rest. Found this article and was unfortunately surprised;



There was no significant effect of sleep loss on performance of maximal biceps curl (p > 0.05) but a significant effect was noted on maximal bench press, leg press, and dead lift (p < 0.001)
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Off to a great week.
 
OMG, your weight total are insane!! I can't believe your BP!

You're one strong mofo, dude. Big respect to you. Your workouts kick ass.
 
I soo hate you... even on a "off" week, you can bench TWICE your bodyweight for 3 reps.... Okay, I don't hate you just envious man. Well, not really envious, just in aww and admiration man.

Much R-E-S-P-E-C-T,
--Tic
 
Week 3

Iffy week.

===============================================

Weight = 142
Bench = --------> 325x0 (eccentric), 320x1
Dips = ----------> 0
ChinsUps= ------> +80x3 , +90x0 (half way up)
PullUps= --------> 0
Curls = ---------> 0
Squat = --------> 235x2 (1/4 squat?)
Leg Press=------> 365x2
Leg Extension---> 0
Leg Curl=-------> 0

===============================================

Bench Press: Good week. Very happy with the results. Although not back to 335x1, I’m happy because I was seriously beginning to doubt my ability after recent failures in lifting, sleeping, routine, etc. My left elbow kind of felt strange afterwards, light tingling sensation. Then I remembered how tic said that his buddy popped his elbow when he lift 350, then I got scared. And now my future benches may be even more intimidating than they should be. Weight went down by like….5 or 6 lbs after my lift, and I had just eaten, drank, and fully clothed, so I was surprised I put up 320 @ 140lbs. I’m still ugly skinny though….

I failed at 325 (which I did before 320). I got a big dude who can put up about 350 to watch my technique, and while I failed, he said my right arm broke parallel, so that probably contributed to my failure. Technique is so difficult to get down correctly on the first and only rep, and since I started benching not too long ago, I’m still not very good. Future improvement.


Dips: Couldn’t manage to put these in with the bench day because of time constraint of impeding class. I switched lifting on Monday with Tuesday, so schedule wasn’t ideal for it. On Wednesday, when I did chins, I wanted to throw them in there, but then realized how painful it was to do regular unweighted dips because my triceps were sore from the day before on the bench. So basically, dips and curls are out this week. Disappointing.

ChinUps: Good day for chins I guess. Managed to get some good gains. Closer to two plates then I thought. Two weeks max until I get +90. Feels good when everyone just stops working out to watch you do these baby’s. Feels like **** when everyone stops working out to watch you do these baby’s and you FAIL miserably…

PullUps: Didn’t really do pull ups. My bench days make my anterior deltoids sore so I can’t do pull ups as effective as I should. Really need to figure this out, finding more and more problems in my routine.

Curls: Really frustrating, yet again. Another week where I couldn’t do curls. Again, same problem. The bone in my left forearm is stressed and I can’t manage curls without feeling like the bone is about to break.

Squats: Alright, on the last set I’m pretty sure I didn’t quite make parallel. So still disappointing numbers. I’ve been using that word a lot lately. Need to find a synonym asap.

Leg Press: Good increase I guess. Don’t really put too much seriousness in these.

Leg Extension: Won’t be doing extensions or curls for maximal lifts. Just do a set or two of 10 reps to strengthen legs and get them used to being worked. I think that’s my biggest problem in relation to my leg numbers. I haven’t utilized my leg muscles in forever so I probably don’t know how to use them properly. I know. That sounded silly.

Leg Curls: Just realized that maximal lifts can have bad effects on my knee joints. So just doing a set or two or three of 10 reps to strengthen.

=======================================================

Alright. I got back up to 3 plates on bench press, which you'd think would be the biggest factor to put a grin on my face, but chin ups ultimately ended up taking the spotlight. I started running for 20 minutes after my lifting days, in supplement to the cardio days between lifting days. We'll see how it goes. I think I may be overtraining, but only time will tell. Maybe I'm being a baby.

Doing some ab exercises twice a week to get those abs out with the cardio. Hoping to go for a 20 minute run and put in a swim tomorrow morning for added cardio. Sunday is rest, then all over again.

In the injury department, my tibialis anterior muscles are really hurting from all the high impact running. This is only my first real week running, so I figure its something I need to get used to.

My left forearm is still hurting (the bone). It's strained and when I attempted to do curls this week, I felt like I was going to break my arm. Good stuff. Probably from my bench pressing, I figure anyways.
 
Nobody said:
Thanks a lot for the info on diet bud. I'll try to incorporate at into my diet. The funny thing is though, that the soccer/cardio days (T, TH) my classes are all crammed so its difficult to get a meal in. I'll try to figure something out.



I usually eat 2 slices of whole grain bread with a bunch of honey on top. So that's like....40g~ of complex carbs with at least 15+g of simple carbs. I thought that this is a good pre-workout carb meal. Mind you, during the lifting I drink about 30g of carnberry/grape juice mixture.

Thanks for the support and info too ProteinBoy! =)
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lol i eat like at least 60g carbs before workout haha
oatmeal, bread, fruit, milk
 
and WOW great lifts!
you beat my PR at chins! heck no!
il be working epicly hard to get stronger!

do you find incorporating pullups in place of chinups and alternating is an effective way to get stronger?

and you spoke of perfect form for the bench pressing...
please explain in detail =3

good work. and dont worry about overtraining. wer young and beastly. just eat enough, rest enough. thanks for that article.
 
Honestly, I'm a bit at a crossroads with the pullups and chinups. Before when I did them, I would do pull ups, then chin ups, and then rest. I don't have to tell you how different the two are. Now the reason why I'm at a crossroads is because both aren't totally different, so one will affect the other, and vice versa, especially if I'm doing maximal lifts. That being said, pull ups are much harder than chin ups. I'm really sorry I can't help you out with this one Pb, because honestly, I'm a newbie at this and I'm also a bit confused with how the two work in relation to each other and how they affect each other (or at least, to which degree).

In regards to the bench press, I'm talking about the form everyone knows. What I was just saying is that it is really difficult to nail that form because when doing a maximal lift, you don't really want to be balancing the bar for too long trying to get it right because this expends ridiculous amounts of energy. So sometimes you lift too far up from your chest (thereby not really utilizing the chest at all, which ultimately leads to failure), or too far down (thereby not utilizing shoulders and also leading to failure).

Another thing is that, its really sometimes difficult to feel your muscles working for a maximal lift because your body isn't warmed up (or at least in a cooler state than ideal), so for me it feels as if my muscle fibres aren't really being utilized to their full extent.

And Pb, I remembered you wanting to do a one arm chin up, and I tried it today. While I failed to do it because I was still sore (even though I probably couldn't do it atm), I felt as if the weighted training is making it seem like a distinct possibility. So maybe try to start doing maximal chins, because ultimately you'll want to start off with being able to do 1 one arm chin.
 
yeah lol ok well that explains a little. weighted chins are the bread and butter of my 1 arm chin training. the stronger i get at that, the closer i am to a 1 arm chin. however, i still incorporate uneven chins, towel chins, and finger chins into my training.
i just want something new and HARD that i can challenge myself with and make good progress with. i think il keep chinning 2 times a week.

im actually thinking about doing 1 pullup, 1 chinup workout each weak. il see how they assist eachother. on the other day, il be doing dynamic pulling(power cleans/high pulls) and rows.

oh and im thinking of starting to bench 2-3 times a week.
how frequently do you bench?
im thinking monday-heavy,high intensity, low volume, wed-power/speed day fri-higher volume/lower intensity

what do you think?

here's to our continued progress! cheers~
 
I only bench once a week. Personally, I wouldn't advise what you're planning to do. You'll be utilizing and training different muscle fibres in the same muscle for the same lift, so I think it should hinder your development, not to mention it won't work because you'll be seriously over exerting the muscle in a given week. Maximal lifts have a tendency to give back crazy amounts of lactic acid the next day, take it from me.
 
Don't worry too much about my "friend" breaking his elbow, it was a longgg time ago when we were all newbies. I was not there to witness and pretty sure his form was really bad. Dude, 320 lbs is amazing especially at 142 lbs. Once again, good job and the squat is going up I see. Nice.

Hey PB, I would do chest 2x a week at most. Personally, I went M and F for chest when I was focusing on chest with the Sat, Sun, and Wednesday (of Thur) as my rest days. Three times a week might be too much. Friday is a "focus" day for whichever muscle group that I want to spend extra time on.
 
The Diet

Here's the short story. Body's been in pain for a while now. Figured it was either other working or diet. I haven't been following a diet like I should, so I decided to outline what I generally eat in a day, and decided to make one. Here we go:
==========================================================

M, W, F
271.7 carbs
170 protein
42.76 fat
2,108.8 cals.

T,TH
256.7 carbs
178.5 protein
36.76 fat
2,235.6 calories.

==========================================================

I didn't want to type out every meal specifically because I know no one bothers to read it. I was surprised by the amount of carbs I was getting in a day, because I always blamed my lack of energy on what I perceived a carb deficiet. Besides not having optimal fat amount, I think the diet is pretty solid for maximal lifts, but unfortunately I think it'll be difficult to lose fat with all those carbs.

Thoughts?
 
Take some fish oil supplement, 1-3 x 1g pills. That should help you on the fat issue. Are you trying to lose weight or gain muslce? That diet looks really good for gaining muslce mass, especially if you up the calorie to 2,500. The calori intake seems to be maintaince level with you being 150 lbs and doing a lot of weight training.
 
That's my biggest problem right now tic.

While I look at myself in the mirror and see a twig of a man, I also utterly love doing maximal lift-oriented lifting. Body building and powerlifting are completely different, and I'm worried because switching over to bodybuilding will cause great declines in my lifting numbers, and the time it takes for me to get back up is nonsense (1-2 months).

But another thing I'm worried about is just how far can a 145lb body with very little muscle take me in terms of numbers? I don't believe that I've hit the top of the barrel yet, but the hard thing is not knowing whether or not you have.
 
2 things that might help you:

First this site is a cool way to keep track of your daily diet. It also keeps track of nutritional values and what not. Check it out.


Second, you dont have to completely abandon heavy lifting. Check out this program for an idea of what i mean. it has Max day(very heavy strength lifts) and rep(bodybuilding type training) day. So you get the best of both worlds. It only has one leg day, but you can add a second very easily. its a 3 day per week program, but can easily be done mon, tues, thurs, fri or every other day.


Hope that helps. :)
 
I hear you on that Nobody. Bodybuilding and powerlifting is two different animal. I guess you have chosen to powerlift with minimal bodybuilding mass. It sure is cool to see a sub 150 lber bench press over 6 plates man. Maybe look up what the max bench press is for a 150 lber in the olympic or lifting competition with a shirt.

If I get it clear, you do NOT want to gain muscle right?
 
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