Thanks GymRat, I've cut it down to like 3 hard days a week and at least maintaining or even stronger, so maybe I was overtraining in past.
Diet still a concern, at about 238, need to get to about 230 or 225...
Thanks GymRat, I've cut it down to like 3 hard days a week and at least maintaining or even stronger, so maybe I was overtraining in past.
Diet still a concern, at about 238, need to get to about 230 or 225...
Looks like you're on the right track. Heavy lifting, plenty of rest. However as Will Rogers said, "Even if you're on the right track, you'll get run over if you just sit there."
I know, lots of links, but working out, having the right intensity and having desire mean a lot, but it all really comes down to your diet and nutrition.
I have spent years and years toiling in the spot you are in now. DO NOT make the same mistakes I've made. Focus should be 95% on your diet. You must concentrate on what you eat and when you eat it. I know most people say they watch what they eat, but c'mon.... be honest do they really? I said the same thing up until about a year ago.
I'm following the advice in that first link and am really determined in my goals. I kid you not, I'm seeing improvements in my physic daily. It's amazing.
Good luck!
Here's a teaser from the article written by Dr. John Berardi in the 2nd link from above. Read it, learn it, live it.
Whether you want to gain muscle, lose fat, or just live healthy, the limiting factor is almost always nutrition.
Poor nutrition is what holds you back.
And good nutrition is what will move you forward. Good nutrition is what will feed muscle and shed fat. It’s what will improve nearly every health marker you can measure. It’s what will drastically improve recovery and mood, so you can work harder, longer. Good nutrition is what will get you the body you never thought you could have.
Change your nutrition, and you’ll change your body entirely. Change your nutrition, and you’ll quite literally change your life.
Just look at people who have made major changes to their body – and I mean major changes, the type of changes that make people take notice when you enter the room. The common denominator is that they all completely changed their nutrition.
“Well, great,” you say, “I understand the importance of nutrition to my body – and I do want to change – the question is how!”
GymRat, thanks buddy. I will read it to the end and after reading it, I'll let you know how I am doing, but thanks again. I can't thank you all enough. I know a lot of my problem may be depression, but I refuse to take medication, so maybe it is my diet that I can fix to move on.
Thanks guys.
GymRat, thanks buddy. I will read it to the end and after reading it, I'll let you know how I am doing, but thanks again. I can't thank you all enough. I know a lot of my problem may be depression, but I refuse to take medication, so maybe it is my diet that I can fix to move on.
Thanks guys.
Don't be too quick to dismiss medication for your depression. I know it's not for everyone, but seriously keep it in the back of your mind. If you read the off topic forum at all you'll see some of the shit I've been going through with my wife the last week, hell, last week? last year.
I'm not saying to jump on meds, but keep that option open. You may need it. In the meantime, great work and keep it up. Read those articles and really concentrate on getting the "diet"/eating habits in order. You CAN DO IT. I have faith in you.
Troy: Do you take fish oil? A healthy amount of EPA/DHA could alleviate some of the joint AND depression issues.
Other over-the-counter joint soothers (that don't cost an arm and a leg) that have worked for me: Curcumin (found in Turmeric, and Indian herb) and Bromelain (an enzyme found in the stem of pineapples). I can't link you to tons of scientific studies, becaue there haven't been that many. Just years and years of anectodal "evidence" , and my own experiences.
400 bench? Amazing. I just got 320 and I'm thrilled. I tried to max out on INCLINE too and pulled a neck muscle.. Damn ,Im getting old.hahahaa.
Thanks for info guys...
Troy, I'll echo the keep going heavy. I never thought I would get over 305lb bench b/c my hands and elbows kept hurting. I scaled back my barbell benching by using dumbbells, heavy dips, and keeping the reps low but heavy with the barbell. Also tons of rest. I'm having probably 3-4 days between each BP session b/c of school atm. At first I was concerned with not being able to workout as much, but all my big lifts have gone up with the extra rest I'm 'forced' to get
Pressed 315lbs with ease last week. This was after being stuck at 305 for probably 9 months...
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"Only those who will risk going too far can possibly find out how far one can go." -- T.S. Eliot
"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit."-- Aristotle
Great work...same thing, taking more rest and got 320 may be highest..dont see getting much stronger..41, and 6'3 is taking it's toll.haha.
GOOD WORK ALL OF YOU.
I've been chasing 300 for years now still at 270/340/300. I think I can attain the bench and squat eventually. I can pull more than 300 but if I start going heavier I ended up getting hurt. I don't think I was born to reach 500. I predict I'll get to 300 when I get a little more of that "old man strength."
If I hit any of these I'd be posting like crazy. Congrats to others who have put in the work to get those numbers to motivate the rest of us.
Little update. So far bench/squat/dl I'm now at 315/340/445. I do true full squats so I could probably cut short right at parallel and possibly get a bit more. My DLs are moving again so maybe the 500lb is finally in sight The 300/400/500 has been a goal of mine ever since I started DLing. Not sure what I'll do once I hit it hehe
Oh, I weigh 196 atm, and do my best to stay at ~200.
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"Only those who will risk going too far can possibly find out how far one can go." -- T.S. Eliot
"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit."-- Aristotle
I put up 275 on the bench this week. A few of us on MH are shooting for the 300 mark. I hope to add my name to this list by summer. Starting NROL S1 on Monday.
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Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
A few months ago, I posted quite disappointingly that my bench press was at 200lbs. I am proud to say that yesterday I managed 1X 245 and felt I could actually complete another rep... okay maybe another half a rep. Before that, I've never hit 245 in my entire life so I could not have been more satisfied.
The bench press has always been my worse exercise if anyone noticed my earlier numbers. 2 months ago, I followed Chad's TSP program for a bigger bench, a program I am still on now. I'm guilty as charged for not following the program to a T but the ideas I got from the book was priceless. Instead of the 3 grip width test, I only did one which is my standard form.
I wanted to ditch the dips for fear that they may impinge my shoulders but the book's recommendation for a 1/4 range dip did not seem to cause any pain or harm. During the time, I did supramaximal holds, partials, strengthened my lats, external rotators and more importantly my shoulders and triceps with accessory exercises found in the book. I also went one up and did bench presses with chains. Because squats and deadlifts were not the focus of this current routine, I only did them once every 3 weeks and did not go beyond 90% of my PR of 330 and 500 respectively. At the same time, I also got a theracane and did trigger-point work. Foam rolling was as per normal, there was no significant change in my diet or supplementation although I loaded on creatine one week before I tested my max bench. I went from sprinting twice a week to once every 2 weeks albeit for a longer duration per session.
I will post my progress again if there is still more to come.
300/400/500 is my long term goal as well. I'm 250/300/350 at the moment, and I'm hoping as I increase my squat it will carryover to my deadlift. As soon as I hit 300lbs for 3x5 on my squats I'm gonna be doing deadlifts.
After being LAZY with a handful of workouts over the past two years, I've been lackadazically lifting more over the past few weeks as I get a rhythm back. Once I can hit all my workouts for about a month straight it should be off to the races again. My bench, full squat and deadlift (without straps or chalk) hover at around 275, 400 and 405 respectively (deadlift about 450 with straps but that doesn't count to me). That's my "untrained" state though so gains should come back fast (hopefully). Barring some unfortunate event, I will be on the 300/400/500 list by September 15th.
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"Is there no standard anymore?" - Walk, Pantera
Well due to my joints being beat to hell I don't go as heavy as I used to. But my best to date has been:
Bench: 545 for 2 reps
Squat: 605 to a bench, stopped to a full sit, then got back up.
Deads: never did them.
My goal is to join this club by the end of this year. My 1RM PRs are 250/300/365 (a little less now that I got back into working out after a long LONG break).
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