PDA

View Full Version : Three is the magic number...



SuperFlex
11-26-2003, 10:47 AM
New journal. New goals.
Powerlifting based. I still care about getting bigger, but i think i will be fine if i keep my diet in order.

Timespan - 3 years. 6 months (nearer 162 weeks).
Goals
Squat 400 lbs. That's an increase of 279 lbs.
Deadlift 400 lbs. That's an increase of 246 lbs.
Bench press 300 lbs. That's an increase of 190 lbs.
Weight 200 lbs. That's an increase of 50 lbs.


Possible in 3.5 years? You tell me, i think it is.


I will be working out 4 times per week. 3 times for my strength, and 1 workout will be for assistance exercises and for aesthetical reasons.

Sunday
Squats - [4 sets] - [3 reps] - 90 %
Bench Press - [4 sets] - [3 reps] - 90 %
Deadlifts - [4 sets] - [4 reps] - 70 %
Leg press - [4 sets] - [3 reps] - 80 %
Tuesday
Squats - [3 sets] - [5 reps] - 70 %
Bench Press - [4 sets] - [5 reps] - 75 %
Deadlifts - [4 sets] - [4 reps] - 80 %
Friday
Squats - [3 sets] - [5 reps] - 70 %
Bench Press - [4 sets] - [3 reps] - 90 %
Deadlifts - [3 sets] - [3 reps] - 90 %

Wednesday is the assistance [or vanity. Whatever.] day.

Wednesday
Pullups - [3 sets] - [6 reps]
Pulldowns - [3 sets] - [6 reps]
Dumbell curls - [3 sets] - [6 reps]
Dumbell press - [3 sets] - [6 reps]
Close grip bench press - [3 sets] - [6 reps]
Pec deck - [3 sets] - [6 reps]
Shrugs - [3 sets] - [6 reps]
Straight leg deadlifts - [3 sets] - [6 reps]
Calf raises - [3 sets] - [6 reps]

Maxes
Bench Press - 50 kg - [110 lbs.]
Deadlifts - 70 kg [154 lbs.]
Squat - 55 kg [121 lbs.]
Leg press - 80 kg [176 lbs.]
Yes i am very weak now. You may be wondering why my goals aren't really very high for 42 months training, but it's because i'm very weak and my strength goes up slowly.

SuperFlex
11-26-2003, 10:50 AM
Tuesday 25th November

Squats - [4 sets] - [4 reps] - 50 kg

Deadlifts - [4 sets] - [4 reps] - 60 kg

Bench press - [4 sets] - [6 reps] - 40 kg



Yes. My weights, amounts of sets and reps were off today, becuase i couldn't remember what i had wrote down.

SuperFlex
11-26-2003, 10:50 AM
Wednesday 26th November

Pullups - [3 sets] - [6 reps]. [got only 4 reps of last set]. Bodyweight.

Pulldowns - [4 sets] - [6 reps].
Set 1 - 56 kg.
Set 2 - 63 kg.
Set 3 - 63 kg.
Set 4 - 63 kg.

Dumbell curls - [3 sets] - [6 reps] - 12 kg.

Dumbell press [shoulders] - [3 sets] - [8 reps] - 12 kg.

Pec deck - [3 sets] - [6 reps] - 35 kg.

Close grip bench press - [3 sets] - [6 reps] - 20 kg [ 1 warmup set].

Straight leg deadlifts - [3 sets] - [6 reps] - 50 kg.

Calf raise [standing] - [3 sets] - [6 reps] - 79 kg.




The dumbell press felt really good. And i got the straight legs dead on. I think i'll move up in weight on these next wednesday.

Stephen Riddington
11-26-2003, 12:55 PM
Good luck man. If you reach your goals, you'll be big!!!!

cphafner
11-26-2003, 01:33 PM
good luck with your goals, however I think you should make some short-term goals. Long-term goals are fine, but it is difficult to gauge your progress. I would start with maybe 6 month or one year goals, which can be a subset of your long-term goals. If your sterngth is going up slowly, and you are a relative newbie, you might want to reevaluate your lifting plans. These should be the times when your strength will make the most gains. You are way overworking yourself(imo). You don't need to work each lift three times in order to get stronger at them. There is no need to do each lift more than once. Your growth occurs out of the gym, not in the gym. You need lots of rest time. And there is little mention of nutrition, which is the most important factor in this. Good luck.

Shane
11-26-2003, 01:57 PM
:withstupi

Definitely make some shorter term goals that lead up to the long term goals. But I think your goals can easily be reached within 3 years.

Scott S
11-26-2003, 08:42 PM
You should really be doing some kind of rowing motion to balance out the benching/pullups too.

Good luck on your goals!

fen2zla
11-26-2003, 08:52 PM
Originally posted by cphafner
good luck with your goals, however I think you should make some short-term goals.

I agree.

And :spam:

SuperFlex
11-28-2003, 06:06 AM
Thanks for replying you guys. I got my routine from fortifiediron.net. I think i will be okay with it, as i don't over train easily. :) Okay i'll try and think of some short term goals, i'll post them later on today if i think of them.

Friday 28th November

Flat bench press - [4 sets] - [3 reps] - 47.5 kg.

Deadlifts - [3 sets] - [3 reps] - 65 kg.

Squats - [3 sets] - [5 reps] - 45 kg.



The flat bench was easier than i thought it would be for 90%. Hopefully my max will be higher next month. The deadlifts felt awesome, definately one of my favourite exercises now.

Squats were okay, but whenever i go to standup with the weight on my shoulder my right leg twitches a bit, this causes the knee to face inwards instead of outwards. Maybe it's my body putting my leg where it thinks it will be strongest from.

pruneman
11-28-2003, 06:31 AM
Good luck with the goals. You'll get plenty of support here.
I think cphafner hit the nail on the head.


now lets see the diet :burger:

SuperFlex
11-30-2003, 12:42 PM
Sunday 30th November

[Training]
(Weights in KG)

Squats
30 x 3
32.5 x 3
35 x 3
35 x 3

Flat Bench
27.5 x 3
27.5 x 3
27.5 x 3
27.5 x 3

Leg Press
70 x 3
70 x 3
70 x 3
70 x 3

Deadlifts
35 x 3
35 x 3
35 x 3
35 x 3

SuperFlex
11-30-2003, 12:44 PM
Since you guys asked i'll post what i've ate today.

[Nutrition]
Meal 1 - Bacon Sandwich
Meal 2 - 2 large glasses of milk + piece of cheese + banana
Meal 3 - Chicken burger
Meal 4 - Chicken breast sandwich + 1 large glass of milk + piece of cheese + banana
Meal 5 - Roast beef + roast potatoes + peas + sweetcorn + yorkshire pudding

[Cals - 2749] - [Protein - 186] - [Carbs - 292] - [Fat - 94]

SuperFlex
11-30-2003, 12:44 PM
Well that's so far today, i'll probably have some more milk and cheese and another banana later before i go to sleep.

SuperFlex
12-06-2003, 03:07 AM
Tuesday 2nd December

[Training]
(weights in KG)
Squats
45 x 5
45 x 5
45 x 5

Flat Bench
42.5 x 5
42.5 x 5
42.5 x 5
42.5 x 5

Deadlifts
60 x 4
60 x 4
60 x 4
60 x 4

SuperFlex
12-06-2003, 03:08 AM
Wednesday 3rd December

[Training]

Pullups

Palms facing away, shoudler width grip.
BW x 4
BW x 3
Palms facing body, shoulder width grip.
BW x 4
BW x 4

Pulldowns

Ultra wide grip.
49 x 6
49 x 6 (this set behind the neck)
49 x 6
Palms facing away, shoulder width grip
63 x 5
63 x 4.5

Dumbell curls

12 x 6
12 x 6
12 x 6
12 x 6

Dumbell press (shoulder)

12 x 6
12 x 6
12 x 6
12 x 6

Close grip bench press

30 x 6
30 x 6
30 x 6
30 x 6

Pec deck

35 x 6
35 x 6
35 x 6

Standing calf raise

79 x 6
79 x 6
79 x 6

Straight leg deadlift

50 x 6
50 x 6
50 x 6

Shrugs

22 x 6
22 x 6
22 x 6
(with dumbells)

Barbell curl
22 x 6

SuperFlex
12-06-2003, 03:08 AM
Friday 5th December

Squats

45 x 5
45 x 5
45 x 5

Deadlifts

65 x 3
65 x 3
65 x 3

Flat Bench

47.5 x 3
47.5 x 3
47.5 x 3
47.5 x 3

rookiebldr
12-06-2003, 07:13 AM
Good luck superflex. Adding 50lbs will be great to see as well as watching you progress on the lifts.