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lsu777
McNeese State Fan
westlake
Member since Jan 2004
9261 posts

re: Fitness goals
No typo, always been extremely weak at barbell bench. I can incline 110's for 8-10 reps but using the barbell kills me. Never been able to do more than 275.

Push-ups won't take long to get back up. 12 weeks and I should be able to get that goal pretty easy.

Now my squat is lower than it used to be as two years ago I had surgery on my balls and the had to cut hip flexor and groin muscles going in. But pretty close to back to where I was on that absolute strength wise and I am much higher rep wise with the lower weights than I was before the surgery.


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lsu777
McNeese State Fan
westlake
Member since Jan 2004
9261 posts

re: Fitness goals
I would love to hit the iron cross by the end of 2018 but I dunno if that's going to be possible. I am going to push my hardest for it though. Btw I added a bunch of gymnastic bodies programs on my google drive. I have all the foundation courses, handstand 1&2, stretch and rings 1. Plus all the gold medal body programs.


FootballNostradamus
Clemson Fan
Member since Nov 2009
19221 posts

re: Fitness goals
quote:

Standing press-225x5


Never seen anyone do anything remotely close to this in person if you're talking strict press. That would be outrageously impressive.


FootballNostradamus
Clemson Fan
Member since Nov 2009
19221 posts

re: Fitness goals
quote:

Btw I added a bunch of gymnastic bodies programs on my google drive. I have all the foundation courses, handstand 1&2, stretch and rings 1. Plus all the gold medal body programs.


Where is the link again? Appreciate it!


Salmon
USA Fan
On the trails
Member since Feb 2008
55612 posts
 Online 

re: Fitness goals
quote:

What's your fitness goals?


other than running the Hardrock 100 ultramarathon one day...

I just want to feel strong and have good enough cardio endurance to be able to not only run 5ks easily, but also do HIIT type workouts without dying

I honestly have zero desire to lift heavy things

if I can bench, deadlift, and squat all around the 225-250 range, I'm quite happy


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SabiDojo
South Alabama Fan
Open to any suggestions.
Member since Nov 2010
76415 posts

re: Fitness goals
Nice


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lsu777
McNeese State Fan
westlake
Member since Jan 2004
9261 posts

re: Fitness goals
quote:

Where is the link again? Appreciate it!

LINK


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lsu777
McNeese State Fan
westlake
Member since Jan 2004
9261 posts

re: Fitness goals
quote:

Never seen anyone do anything remotely close to this in person if you're talking strict press. That would be outrageously impressive.


I have seen it done quite a few times but from hardcore steroid users. I have read about quite a few people following greyskull or texas method getting to that online also. When I got down to 184 in July, I was really close to a BW strict press. Hopefully i can hit that before the new year.

One of my goals before summer is to be able to hit strict dips with bw +100 lbs as Bill Star talks about dips really really helping the strict press but it doesnt happen until you get to doing sets with BW + 100lbs.

I dunno if i will get 225x5 by then end of next year but if not I surely will before I turn 37 in september of 2019.

as far as those saying that eventually you get strong enough or have no desire to be crazy strong, I get that to an extent. To me it becomes a point and time where you should focus on higher rep ranges, but still continue to try and progress. I would say that is somewhere around 40 for most people, 35 at the earliest. The key is proper programming and not beating yourself up. You don't have to hurt yourself or go for a 800lbs squat. Its about very slow progression with most of the progress coming in the forms of extra reps.

I dont think the numbers I posted are crazy strong. That would put me working with squats prolly at a max of 315 and repping it out. Taking the 130s for a ride on incline, pressing 185 for reps and then only really doing heavy deads every other week. nothing crazy IMO.


Lester Earl
Chicago Cubs Fan
Process over Results
Member since Nov 2003
223681 posts

re: Fitness goals
quote:

dont think the numbers I posted are crazy strong


The squats & bench aren't but the rest would be

225 strict press x 1 is insane much less 5. It's just so hard to make big jumps in that lift

ETA: not being a hater. I'm into setting lofty goals
This post was edited on 9/29 at 1:38 pm


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9261 posts

re: Fitness goals
It's funny, for a long long time, the press was my worst lift by far but my favorite lift. Because it's my favorite I have been more consistent with it and now it's prolly my best lift. I figure I have 16 months to get to 225, hopefully I can average 5lbs a month, of so that will put me over the 225 mark.


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USA
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BigPerm30
Chicago Cubs Fan
Member since Aug 2011
8381 posts

re: Fitness goals
I just want to lift my own dick without assistance. Bitch is heavy.


Also, lose about ten lbs. I want to get better at pull ups, muscle ups, etc.


Earthmover
LSU Fan
Central
Member since Jan 2013
165 posts

re: Fitness goals
Have a dick reduction. 2 birds 1 stone.


Goals 2 3 4 5 plates
This post was edited on 9/29 at 5:37 pm


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MWP
Alabama Fan
Kingwood, TX via Monroe, LA
Member since Jul 2013
6463 posts

re: Fitness goals
600 dead and squat. I was damn close to pulling the 600 dead before Harvey flooded my house. Frick you Harvey.

I'm probably never gonna get it on squat. I did something to my knee doing BJJ and it hurts squatting past 405.

Frick bench. Barbell bench weight is for youngsters and powerlifters. Sadly I'm out of that game now.


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olemissfan26
Ole Miss Fan
Oxford, MS
Member since Apr 2012
2450 posts

re: Fitness goals
My Goals:
Bench: 315
Squat: 405
Deadlift: 405

Current:
Bench: 265
Squat: 350
Deadlift: 335 (I know don't laugh)

Really need to focus on improving my deadlift. Don't know if it's a mental block or what but I seem to struggle no matter what I do.

Current bodyweight is around 180 because I'm trying to add size. I'm usually in the 165-170 range.


Volt
Houston Astros Fan
deep in the woods near Kentwood
Member since Nov 2009
1937 posts

re: Fitness goals
I'll be 45 in less than 3 weeks and I'd like to be able to do what I did in my early 30s.

Bench 320x2
Squat 455x4
Never did DLs back then

Now
Bench 315
Squat 385 (with a much better deep squat than I used to)
DL 405 (but stopped there due to low back)

It's hell getting old. Every time I start back doing DLs, I'll progress good, and then without fail, I'll wreck the hell out of my lower back and have to stop them for months.

Probably the main reason I won't have that much strength again is because for about 5 years now I constantly change my workouts from week to week, day to day. Half the time I don't know what I'm going to do until I walk in the gym. Even when I get started, I often change. Also, I've been doing a lot of Crossfit WODs that I find online.


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FootballNostradamus
Clemson Fan
Member since Nov 2009
19221 posts

re: Fitness goals
quote:

It's funny, for a long long time, the press was my worst lift by far but my favorite lift. Because it's my favorite I have been more consistent with it and now it's prolly my best lift. I figure I have 16 months to get to 225, hopefully I can average 5lbs a month, of so that will put me over the 225 mark.


Got any secrets/advice for continuing to gain on OH Press? At my absolute peak I got 175 while weighing 165, and I felt like the biggest swinging dick in the gym.

I've never been able to break that ceiling though. I've tried the 531 with dropping down and restarting and now I'm doing Greyskull's restart philosophy, but I just can't seem to continue on that lift.


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9261 posts

re: Fitness goals
quote:

Got any secrets/advice for continuing to gain on OH Press? At my absolute peak I got 175 while weighing 165, and I felt like the biggest swinging dick in the gym.

I've never been able to break that ceiling though. I've tried the 531 with dropping down and restarting and now I'm doing Greyskull's restart philosophy, but I just can't seem to continue on that lift.


Yea patients. It's slow going.

Greyskull got me a long ways and it's the program I go back to when I stall out.

Honestly though using the rest pause method made the biggest difference in strength. Combining 3 sets rest pause with slow slow negative on the last set last rep then waiting a second and doing a static hold with a weight I can not press even once and just holding it there.

Also I noticed strengthening my core and rear delta helped.

A lot of people on wendlers forum say the best program they have ever used for shoulder has been the boring but strong template, specifically the challenge or using a timer and finishing all work in a certain time frame. I haven't used it but it's raved about over there, most say it kind of sucks for all other lifts but by far the best they used on shoulders. I plan to run it next year for sure.


FootballNostradamus
Clemson Fan
Member since Nov 2009
19221 posts

re: Fitness goals
quote:

Honestly though using the rest pause method made the biggest difference in strength. Combining 3 sets rest pause with slow slow negative on the last set last rep


Just googled this. Interesting. I see there are two methods associated with rest-pause. One where you do a normal set of X reps, rest for 30 seconds, then rep to failure, rest for 30 seconds, rep to failure, etc. The second is where you take 85-90% of the weight, do a rep, rest 30 seconds, do a rep, rest, etc. Which do you do? Second method sounds best to me for OH Press.

quote:

then waiting a second and doing a static hold with a weight I can not press even once and just holding it there.


You hold it in the rack position or you jerk it overhead and then hold it locked out?


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9261 posts

re: Fitness goals
Doggcrapp training style, 3 sets. First set shoot for 8-12 reps, go to positive failure but no grinding. Rack the bar take 15-20 deep breaths, should be about 20-25 seconds. Second set shoot for 4-6 reps, 20-25 deep breathes about 30-35 seconds, third set to complete failure, push press up and do a very slow negative for 2 reps. Rack, Catch my breath and add weight to the bar, then push or jerk the weight up and hold it in place as long as possible in the static position then fight it down as slow as possible once I fail in the static position.


FootballNostradamus
Clemson Fan
Member since Nov 2009
19221 posts

re: Fitness goals
quote:

Doggcrapp training style, 3 sets. First set shoot for 8-12 reps, go to positive failure but no grinding. Rack the bar take 15-20 deep breaths, should be about 20-25 seconds. Second set shoot for 4-6 reps, 20-25 deep breathes about 30-35 seconds, third set to complete failure, push press up and do a very slow negative for 2 reps. Rack, Catch my breath and add weight to the bar, then push or jerk the weight up and hold it in place as long as possible in the static position then fight it down as slow as possible once I fail in the static position.


Interesting. I love static holds and negatives. I will definitely add that in.

So do you do the rest-pause 3 sets in addition to the standard Greyskull 3 sets or as opposed to those sets? Is it like Bring Sally Up where you replace the last set of your standard 3 sets for Greyskull with this rest-pause set cycle?


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