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

N

Nobody

0
Hey guys, going to keep it as short as possible.

All weight lifting I do now is pretty much powerlift-esque (but not really since I don't deadlift), and because I sometimes randomly do high rep after the main exercises listed below.

Without further adieu, stats. (to arrow weights are goals)
=======================================================

Height = 5'8"
Weight = 150lbs

Bench = 335x1 -----------> 450x1
Squat = 225x1 -----------> 315x1
Pull Ups = +25 (lbs)-----------> +90
Chin Ups = +25 ---------------> +90
Dips = +70 ---------------> +135
Curls= +0 ---------------> +90
Body Fat = ~10% -------------> ~6<%

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

Can't put much stats in signature, so I figured I'd start one of these. Post weekly stats. Wish me luck guys!
 
Last edited:
Say what? How can one bench more than he squat????

j.k. I am just hating because you are kicking my ass and I am trying to catch up to you. Let's do this!!! Those are some crazy goals to hit.... Wow, but I think you can manage to pull it off. Good luck and may you have a good year!!!
 
Thanks for the support guys.

I'll get that squat up, I promise. And I don't deadlift mainly because its just too straneous on me during and the day after (probably due to improper technique). When I do deadlift I'm pretty much out of commission for a few days.

That bench number seems really intimidating now that I think about it, especially still remaining at 150lbs (just going for the 3.0 coefficient really).
 
That is a crazy difference, get working those legs man!!!!!!! ;)

Bench max i definately admire though. Wish i could get over 300.

Good luck.
 
Stats Week 1

Weight = 143lbs
Bench Press---->285
Squat---------->225
Pull Ups--------> +25
Chin Ups-------> +55
Dips-----------> + 70
Curls----------> + 70

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

Weight: Losing weight...that's strange.

Bench Press: : I'm attributing my lower numbers to the 2.5 week off from the gym that the holiday brought. Hopefully get it back to 335 next lift session. Worst case scenario is in two sessions.

Squat: Just got back from doing these. Failed at 235. And by failed I mean...like....I dropped the weight, which was sorta embarassing. Keep in mind I haven't done legs in probably 2 months now, and that last session was crappy anyways. So yeah, I'm finding excuses trying desperately to save what ego I have left.

Pull Ups: I guess pull ups use a lot of anterior deltoids, because I was feeling them sore throughout this workout. They were worked from the previous benching session, so I attribute my weak +25 from that.

Chin Ups: GOD it feels good strapping on the 45lb plate and pulling off a few of these bad boys. Felt like I had the biggest **** in the room.

Dips: Did I say yet how much I love low-rep high weight training yet? Well, yeah I do. Next session with weighted dips I'll probably be able to strap on two 45's. God. I'm going to get seriously narassistic.

Curls: Okay don't really know how I pulled this one off, considering I thought I was going to have trouble with two 10's on either end. Might be closer to the 45's on each end sooner than I thought.

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

To sum up the week;

I was sleep deprived this entire week (hurray for wild sex going on the next wall over). Did a lot of cardio on Tuesday and Thursday from soccer. Diet went to hell on Thursday, starved the entire day. Going to be taking a break for the weekend because technically its my first week back to the gym, better safe than sorry.

Wish me luck next week guys!
 
cool log yay~ iv been waiting for u to make one :]

ever think about doing smolov for squats?

thats a beast bench dude. once again...bravo.
il be following ur log =3
 
Hey Proteinboy,

Thank you very much for your support. Could you maybe give me a little intro on the smolov thing you're taking about? I'm actually totally unfamiliar.

PS - Love the Rock Lee reference. =P
 
Good to see you back, Trevor/Nobody. On an unrelated note, my last name is Lee. My son will be named Brock, no questions asked.
 
the smolov squat cycle is really rigorous but it gives really great gains all over
it starts with a 2 week "intro" program, then a 3 week cycle where u squat 4 times a week(all back squats) with different set/rep protocals assigned to each day.
then 1 week of prikada(max out time)
then there is a 2 week speed training cycle
it finishes with another 4 week intense squatting cycle(only 3 times a week now)

here is the link


it was well worth it when i did it. i gained all over!
 
Thanks for the info. I don't think I'll be doing it, simply because I can't scheduel it in. The way I'm working now is..

Monday - Bench and Dips
Wednesday - Pull/Chin Ups and Curls
Friday - Squat

In the grand scheme of things it feels really silly being in the gym for nearly one and a half hours and only doing two exercises. Lol.

But honeslty, I've just looked at myself in the mirror, and I think I have my passion back. We'll see how it goes. I'm excited.

Also, good to see you again Lei. And LAF at the Brock Lee thing. Poor kid. =P
 
No-body, why don't you do switch the wednesday and Friday's around? Wouldn't your leg be really sore and tired for the weekend?
 
Well, I've considered it. I thought that if I put the back and biceps on Friday, that my upper body would by sore for Monday which is bench day, and then my bench would be hindered. So give the max amount of healing time between.

But this week I couldn't do pull ups effectively because of sore anterior deltoids from the bench day. So I'm at a loss of what to do really. Leg soreness doesn't really affect my lifting. It only affects soccer, which I usually do Tuesday and Thursday, so if I do it Friday then hey, even more time for leg healing.

The dillemma's of my life. I feel blessed. =P
 
Without sounding like a jerk, I find it very odd that you're so sore 2 days after a push workout that you cant do pullups. I used to do push monday and pull on tuesday with no issues.

Is this soreness because you recently changed your routine or is it an ongoing issue???

Sorry if i missed something. :)
 
If you play soccer Tu/Thu, then Friday's leg day is perfect. I thought you had games on weekend or something, my bad.

Seems like Chest is still your main focus, that explains it being on Monday. I completely understand what you mean if you workout backs / bi on Friday and feeling some residual until Monday. You would probably be at 90% recovered but still weaker if you had it schedule on Wednesday like you do.
 
wesrman said:
Without sounding like a jerk, I find it very odd that you're so sore 2 days after a push workout that you cant do pullups. I used to do push monday and pull on tuesday with no issues.
Click to expand...

No please you're just asking.

I've noticed it too. I've really been doing the bench press thing every Monday for a good 2 and a half months now, and only this week incorporated the others, and it's still soreness.

Really, I'm not too worried about the soreness. The lactic acid build up is simply extraordinary, something that I love because I very rarely get it from body building anymore. I literally get it every single time, and from each day. My chest is about 90% good now, but my back is about 40% and I can barely walk on my legs this morning from yesterday.

Seems like Chest is still your main focus, that explains it being on Monday. I completely understand what you mean if you workout backs / bi on Friday and feeling some residual until Monday. You would probably be at 90% recovered but still weaker if you had it schedule on Wednesday like you do.
Click to expand...

Well, honeslty, my main focus has really shifting to all aspects of what I do now. I simply enjoy doing each lifting day. The main thing is though that I figure pull ups and chin ups can be somewhat interchanged, so I can do bench without affecting my chin ups, but somehow I'd feel like I can't do pullups and chinups and then go in sore and do bench.
 
so you wanna share some tips on sets/reps, technique, or frequency training taht you think would help ppl with human bench presses get their bench like yours?

how did you train your way all the way up there?
i bet you can do 1 arm pushups like a beast ;D
 
There really is no secret to it. This is pretty much how it goes.

First set is a warm up. Do light weight, just to get the motion down, and to acknowledge where your elbows hit parallel.

Second set is also a warm up, but with more weight. It shouldn't be deadly easy like the first set, but not relatively hard either. Pump up maybe 5 or 6 reps.

Third set is a heavy set. Not max, but about 75-85%. Pump out about 2-3 reps.

*note at this point you shouldn't be tired. You should still be feeling relatively good with lots of energy. The first few sets really serve as a warm up and to get you in the mindset of lifting*

Then from there 95-100% of max. Always have a spotter, always, and tell him how much you're going to do. I always go for the big guys as spots. Now I know size does not equal strength, but I need a tall guy to give me a good lift-off.

Lift-off is CRUCIAL! Most spotters think that nudging the bar a bit is a liftoff, but that's wrong. Get their ass working and get them to lift most of the weight off the bar for you. You'd be surprised how much more weight you can pull off.

If you were to do the liftoff yourself, I'd say a good 60% of your energy for that set is gone already. Get a good liftoff.

And lastly, just PUSH yourself. Don't be afraid if you think you're going to break under the weight, you have a spotter. PUSH. Rep wise the serious sets are in the 1-2 rep range, maybe 3 but then you know you can add a bit more weight to get a 1 rep max. I usually go for 2 reps because I always feel that I screw up the first rep.
 
Last edited:
Week 2

****ty week.

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

Weight = 145
Bench = --------> 295x3 , 300x0 (eccentric phase)
Dips = ----------> +90x1
ChinsUps= ------> +65x2
PullUps= --------> +25x3
Curls = ---------> 0
Squat = --------> 225x1
Leg Press=------> 250x3
Leg Extension---> 70x3
Leg Curl=-------> 90x2

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

Bench Press: Really dissapointing. I figured I'd get up to 315x1 this week, but I was unfortunately surprised. I failed at 300. How I only increased 10lbs from the week before is saddening. I'm starting to doubt myself.

Dips: Not as disapointing as the bench press. Managed to pull off two plates for one. Increase is an increase, hopefully do better next time. Meanwhile the weight strap is really taking a toll on my hips.

ChinUps: This was sort of disapointing too. Hoped to get a bit higher weight increase, but just couldn't do it.

PullUps: Really disapointing. I injured (or strained) the bone in my left forearm (possibly from bench pressing, which is a first), so I couldn't manage much with pull ups. Did I say how great this week is going?

Curls: Did +50x6 and then when I put the weight down my bone in the left forearm again just started to hurt like a bitch. So I gave up for the sake of safety. Terrible.

Squats: These are really intimidating. They defeat me mentally before I even start, probably from my failure last week in the last set. No increase in weight. Really frustrating. Starting to wonder if my legs are just weak.

Leg Press: Because I was dissapointed with squating, I wanted to try to train my legs with a bit more exercises hoping to strengthen them. I tried these. See everyone doing them. Don't really fancy this exercise, but I'll do pretty much anything to get that squat up.

Leg Extension: I was surprised that I actually liked doing these. I really feel it even right after I do it. Will keep doing these little guys.

Leg Curls: Like the extensions, surprisingly nice. Will keep them in.

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

I'm suspecting my overall weakness and lack of development is from a somewhat not-great diet this week, and the fact that I've been running a lot hoping to lose fat and get that 6-pack that I'm racing tic for. Also I've for whatever reason started waking up early and only getting about 7-8 hours of sleep, as opposed to my usual 10. Muscles probably aren't healing correctly. w00t. Go me.

I've also decided to start doing a 20 minute run about 6 times a week. M,W,F after my lifting. T,TH before my soccer exercise (which in itself is a cardio workout). Saturday morning, hoping to do the 20 minute run along with a swim.

I've also began doing a variety of ab exercises twice a week. My primary concern is whether I'm doing too much exercising in the week (which...I'm pretty sure I know I am now). Now the difficulty will be adjusting the amount of food I eat in a day to accomodate appropriately.

Overall, ****ty week. Supremely ****ty.
 
You GIMP, only 295x3? ssshhhh.... I think I will go to gym and do 300lbs, 1 time again and post it here. :boxing_smiley:

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.

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.

Hope that injury is minor and just your man-gina is hurting and not serious.
 
You must log in or register to reply here.
Back
Top