how do these Max's sound?

[weeman001]

hey guys, im kinda new here.. i 4got my old SN and password so i made up a new one. im only 5'5'' so i thought weeman would be funny anyway let me know what you think about these lifts..

5'5'' 145-148lbs 20-21yrs old

Deadlift: 345x2

Squat:285x2

Flat bench: 265x1

clean and press: 155x3

i konw there not very impressive but for my weight i think im doing pretty good, all natural btw.

thanks in advance

[chest6]

Good for your weight for sure.

I never really max..esp on bench. Just fvcked my chest again doing flat barbelll.I hate it.

While you're here...post your routine

[Geezy]

those weights arent bad at all...pretty good for your size IMO.

And like Chest said, put up your routine.

[kaberle_15]

Your lifts are very impressive for your height and weight, very impressive!

[Doc.Sust]

very very good.you can be stronger,keep pushing for more, you are doing great

[weeman001]

heres how the routine goes.. now i try to mix it up as much as often so i dont always do the same workouts, or in the same order. ex. my upper chest is lacking so im starting with incline now insted of flat bench. also i switch off between dumbells and barbells.. left side is barbell, right side is dumbell i alternate in dumnbells every so often.

Day1: CHEST

Flat bench: Dumbells:
135x10 60x10
155x10 70X10
185x7 80x8
225x4 90x6
135x6 100x4
(pause sets.. go down, tuch chest, 2 count then explode up)

Incline:
135x10 ?? i dont do it much b/c it hurts my shoulder
155x8
185x3
135x10

Cable fly's DB flys
25x10 25x10
30x9 30x10
35x8 35x8

Decline:
135x10
155x9
185x6
--------------------------------------------------------------------
DAY 2: Back/shoulders

Deadlifts:
135x10
185x10
225x8
275x6
315x4
335x2 no wraps or anything conventional stance

pull ups weighted: wide grip
25x9
25x8
10x10
0x10

shrugs BB:
135x10
185x8
225x6
275x6

db. press:
30x10
40x10
50x8
60x6

close grip pulls: DB bent over rows
110x10 55x10
130x8 65x8
140x6 75x7
90x failure

side raises/front raises. supersetted
10x10
15x10
20x8
----------------------------------------------------------------
DAY 3 ARMS arms.. actualy my bi's are the weakest part of my body i feel

DB curls seated
25x10
30x10
35x8
40x4

bent barbell curls (standing) assuming the bar is 10lbs (i think?)
50x10
70x8
90x4

dips: weighted
0x10
45x10
90x10
45x8
0xfailure

close grip bench:
135x10
155x8
185x5

curl machine thing,
45x10
70x10
80x8
90x6

standing barbell reverse curls: assuming the bar is 10lbs..
50x10
60x10
70x6

cable pulldowns i dont rmember the weights.. i switch between 1 and 2 handed.
-------------------------------------------------------------------
DAY4 LEGS

squats
135x10
175x10
225x8
275x3
285x2 (or failure)
285x2 (or failure)
225x failure on this set i squat down to the stops, hold for 1-2 secons and explode up.

calf raises.. i do various excersizes for them

barbell lunges
95x10
135x8
135x8

incline leg press 4plates= 4 plates on each side)
4plates x10
5plates x8
6plates x8

then i'll do 3 sets of leg curls, and leg extentions.

-----------------------------------------------------------------------

its hard for me to write my routine b/c i change it up so often, almost every week basicly. some weeks i will use dumbells insted of barbell for excersizes.. or a machine. also every time i try to get at least 6sets of ABS inbetween sets. also i'll do 2-3sets of pullups.

opinions/critiques are appriciated!

p.s. im thinking of using Oxordrol-12 soon, 2 of my friends have used it with great results! any opions on that (not to get off topic)

[number twelve]

p.s. im thinking of using Oxordrol-12 soon, 2 of my friends have used it with great results! any opions on that (not to get off topic)

^^^^hahah i was one of those friends

[cwhid]

I didnt read your entire post, but why would you do flat incline and decline in the same workout? You would see better results if you cut one out and alternated.

[Doc.Sust]

heres how the routine goes.. now i try to mix it up as much as often so i dont always do the same workouts, or in the same order. ex. my upper chest is lacking so im starting with incline now insted of flat bench. also i switch off between dumbells and barbells.. left side is barbell, right side is dumbell i alternate in dumnbells every so often.

Day1: CHEST

Flat bench: Dumbells:
135x10 60x10
155x10 70X10
185x7 80x8
225x4 90x6
135x6 100x4
(pause sets.. go down, tuch chest, 2 count then explode up)

Incline:
135x10 ?? i dont do it much b/c it hurts my shoulder
155x8
185x3
135x10

Cable fly's DB flys
25x10 25x10
30x9 30x10
35x8 35x8

Decline:
135x10
155x9
185x6
--------------------------------------------------------------------
DAY 2: Back/shoulders

Deadlifts:
135x10
185x10
225x8
275x6
315x4
335x2 no wraps or anything conventional stance

pull ups weighted: wide grip
25x9
25x8
10x10
0x10

shrugs BB:
135x10
185x8
225x6
275x6

db. press:
30x10
40x10
50x8
60x6

close grip pulls: DB bent over rows
110x10 55x10
130x8 65x8
140x6 75x7
90x failure

side raises/front raises. supersetted
10x10
15x10
20x8
----------------------------------------------------------------
DAY 3 ARMS arms.. actualy my bi's are the weakest part of my body i feel

DB curls seated
25x10
30x10
35x8
40x4

bent barbell curls (standing) assuming the bar is 10lbs (i think?)
50x10
70x8
90x4

dips: weighted
0x10
45x10
90x10
45x8
0xfailure

close grip bench:
135x10
155x8
185x5

curl machine thing,
45x10
70x10
80x8
90x6

standing barbell reverse curls: assuming the bar is 10lbs..
50x10
60x10
70x6

cable pulldowns i dont rmember the weights.. i switch between 1 and 2 handed.
-------------------------------------------------------------------
DAY4 LEGS

squats
135x10
175x10
225x8
275x3
285x2 (or failure)
285x2 (or failure)
225x failure on this set i squat down to the stops, hold for 1-2 secons and explode up.

calf raises.. i do various excersizes for them

barbell lunges
95x10
135x8
135x8

incline leg press 4plates= 4 plates on each side)
4plates x10
5plates x8
6plates x8

then i'll do 3 sets of leg curls, and leg extentions.

-----------------------------------------------------------------------

its hard for me to write my routine b/c i change it up so often, almost every week basicly. some weeks i will use dumbells insted of barbell for excersizes.. or a machine. also every time i try to get at least 6sets of ABS inbetween sets. also i'll do 2-3sets of pullups.

opinions/critiques are appriciated!

p.s. im thinking of using Oxordrol-12 soon, 2 of my friends have used it with great results! any opions on that (not to get off topic)

if you are trying to put on size this program is fne, if yiu are trying to get strong, this program stinks. it is a BBing program not a strength program

[weeman001]

im trying to gain size, and strength. what would you reccomend to be changed to incude both strength and size training?

thanks

[Doc.Sust]

im trying to gain size, and strength. what would you reccomend to be changed to incude both strength and size training?

thanks

strength programs are all posted in the powerlifting section, if you want to raise your squat,bench press , and deadlift these are the only types of programs to use. take a look at a few of them, than lets talk.

[Doc.Sust]

take a look at this program johan, myself and a few others have been working on, it isnt completed, but it will give you an idea of how to train for the big 3 lifts

[daytrader]

Im following a modified westside style program and aboslutley LOVING IT.. ill never train the old, Bis one day, chest day two etc etc way of training... Because im going for the BBer look, instead of doing DE days, i do hypertrophy or highrep days, Im getting the best of both worlds

[weeman001]

i'll check out the programs posted up there..

btw i just got back from the gym with my buddy... i upped my squat to 335lb with a light spot.

[Thin Ice]

I didnt read your entire post, but why would you do flat incline and decline in the same workout? You would see better results if you cut one out and alternated.

If you alternated to where you were only working certain muscles every other week or so, wouldn't you start to lose some of your strength gains?

[mavsluva]

Impressive numbers. Any pics? Because you know the saying, "a picture is worth a thousand words."

[dhriscerr]

i'll check out the programs posted up there..

btw i just got back from the gym with my buddy... i upped my squat to 335lb with a light spot.

Ha ha you upped it by 50lbs. Id say that wasn't bad at all!!! Have you cycled ever?

[number twelve]

Ha ha you upped it by 50lbs. Id say that wasn't bad at all!!! Have you cycled ever?

i hope im not stepping out of line by answering for him, (i dont think i am, since i am the one who was spotting him) he has never cycled b4, but is considering supersrol. it is all in his head. he just needed someone to push him. i basically just stabilized him as he went up.

-12

[weeman001]

basicly with squatts i never have a spot, and when im working out with someone stronger then me i step it up a notch as well. thanks number12, thats exactly it. and 3 plates just looked scary to me for a while (mental crap) but now i know i can do it so its not as bad.

i'll post some pics in the members forum this week.

the other day i also did 100lb dbs on flat bench for 4 reps (and thats after 5 sets of incline bb)

thanks guys

[dhriscerr]

I know If i had a training partner I'd be able to take it up a notch, hell I dont even usually have someone in the gym to spot me

[weeman001]

first off, heres the pics:

http://forums.steroid.com/showthread.php?t=291129


secondly with the spotter, 99% of the time i work out alone..only on chest day will i go find someone in the gym to give me 1-2 spots when needed. i agree though, with a partner who likes to train hard as well, and a good spot can make you mentally be able to lift more.