how long to reach goals

[tay1506]

Well i was thinking about setting some goals, and i was wondering how long it would take to reach them?

Heres where im at right now:

B.P. 260
Squat 260
Deads 270

Heres where i want to be:
B.P. 400
Squat 600
Deads 650

As of right now i weigh 158 lbs. and im 5' 8" at 12% BF

I know it would be a long way before i reach those numbers and no im not thinking months im thinkin years! I also know it would be hard to say how long it would take to get there, but i know there are may on this form that have done it. So i wanted to know an estimate of how long it would take keeping a pretty good bulking diet along with hitting the weights hard every week. I would also like to know who has done something like this and how long it took them to get where they are at. Also keep in mind i never really worked legs so im thinkin ill go up really fast at first. On B.P. i went from 170 to 250 in 4 months and then plateaued at 260 and im just now getting out of it. I would like input from anyone that can give it. Thanks in advance!!!!

 

[asdfzxcv]

It is impossible to make estimates on goals like that as there are too many variables involved such as genetics/diet/commitment/training programs but I would think it would take several years at least to get close to those goals.The deadlift will probably be the hardest in my opinion as 650lb is a pretty serious pull and definatly is not a common occurance.At any rate only you can find out your potential by training to the best of your ability,eating lots and resting well,as long as you continue to improve thats all that matters.

Probably not the most insightful answer but I hope it helps.

 

[Numani]

just as asdfzxcv said! focus on short term goals. 3months /6months. etc

 

[tay1506]

I know it is impossible to tell me how long however i know some people on here have lifts like that and i just wanted to see how long it took them and mabye get an idea. I know alot of that can be achieved rather fast and yes im talking about years as fast. I know a few people at my school that squat 600 and they achieved that in about 2.5 - 3 years without a good diet or a good routine. I also have short term goals however thats where i want to get before i kinda lay off the weights and stop busting my ass that much almost everyday.

 

[coldblue1955]

i should reach my goals of shredding by end of march.

 

[markshark]

Well i was thinking about setting some goals, and i was wondering how long it would take to reach them?

Heres where im at right now:

B.P. 260
Squat 260
Deads 270

Heres where i want to be:
B.P. 400
Squat 600
Deads 650

As of right now i weigh 158 lbs. and im 5' 8" at 12% BF

I know it would be a long way before i reach those numbers and no im not thinking months im thinkin years! I also know it would be hard to say how long it would take to get there, but i know there are may on this form that have done it. So i wanted to know an estimate of how long it would take keeping a pretty good bulking diet along with hitting the weights hard every week. I would also like to know who has done something like this and how long it took them to get where they are at. Also keep in mind i never really worked legs so im thinkin ill go up really fast at first. On B.P. i went from 170 to 250 in 4 months and then plateaued at 260 and im just now getting out of it. I would like input from anyone that can give it. Thanks in advance!!!!

damn thats a big bench compared to ur numbers in other lifts. not flaming. good job for where ur at. id say keep lifting and trying different supplements and routines. change is always a good thing. and congrats on the weights ur doing in proportion to your body weight. thats not something many people can reach.

 

[thelion2005]

Well i was thinking about setting some goals, and i was wondering how long it would take to reach them?

Heres where im at right now:

B.P. 260
Squat 260
Deads 270

Heres where i want to be:
B.P. 400
Squat 600
Deads 650

As of right now i weigh 158 lbs. and im 5' 8" at 12% BF

I know it would be a long way before i reach those numbers and no im not thinking months im thinkin years! I also know it would be hard to say how long it would take to get there, but i know there are may on this form that have done it. So i wanted to know an estimate of how long it would take keeping a pretty good bulking diet along with hitting the weights hard every week. I would also like to know who has done something like this and how long it took them to get where they are at. Also keep in mind i never really worked legs so im thinkin ill go up really fast at first. On B.P. i went from 170 to 250 in 4 months and then plateaued at 260 and im just now getting out of it. I would like input from anyone that can give it. Thanks in advance!!!!

Is your interest in pushing up the exercise pounds to increase the size of your body?

Or just for the satisfaction of hitting these numbers?

My first reaction is that your are lifting a good percentage over your body weight now and I'm not surprised you've leveled out. You are dam strong.

To hit these other marks, you'll have to increase your body weight with accompanying gains of strength. I'd estimate ... 225 minimum. You could be looking at a 3 year plan here.

If it is proportional body size you want ... that doesn't take monster feats of lifting.

 

[tay1506]

Man 225 would be a lot of weight! I wish i could see what i would look like thats a 70 lb. difference if not more because if i weighed myself in the morning i would probly weigh 150 if not less. A lot of it is food and i drink a gallon of water durring my workout and don't weigh myself tell afterwards so who knows.

My bench i think is pretty good for my weight however squats and deads arent too great! I just started doing legs a week ago. Usually I just ran about 9 miles a day and road the bike for about 1 or 2. If my leg strength goes up as fast as my bench i should be at about 350 in about 5 - 6 months. I'm hoping for my squats and deads to eventually be 2.5x - 3x more than my body weight and my B.P. to be 2x - 2.5x more, however i don't know if i can do this all natural.

 

[Illuminati]

what is your training style? if you use a typical bbing routine, then forget about it, it will probably take you 300 years at that body weight. i suggest using WSB, and trying to put on a lot more body weight, like say 40-50lbs. that will make it a little easier to attain your goals, then you can always lose weight. you wont' keep all of your strength, and you will still be close. also, learn to train with gear. no, i dont mean steroids. I am talking about a bench shirt, squat suit, deadlift suit, groove breifs, wrist and knee wraps...

Well i was thinking about setting some goals, and i was wondering how long it would take to reach them?

Heres where im at right now:

B.P. 260
Squat 260
Deads 270

Heres where i want to be:
B.P. 400
Squat 600
Deads 650

As of right now i weigh 158 lbs. and im 5' 8" at 12% BF

I know it would be a long way before i reach those numbers and no im not thinking months im thinkin years! I also know it would be hard to say how long it would take to get there, but i know there are may on this form that have done it. So i wanted to know an estimate of how long it would take keeping a pretty good bulking diet along with hitting the weights hard every week. I would also like to know who has done something like this and how long it took them to get where they are at. Also keep in mind i never really worked legs so im thinkin ill go up really fast at first. On B.P. i went from 170 to 250 in 4 months and then plateaued at 260 and im just now getting out of it. I would like input from anyone that can give it. Thanks in advance!!!!

 

[tay1506]

When i work out i pyarmid the weights, but i do it threw the week. I start out with 4 reps and 3 sets when i get that i move up to 6 reps then 8 reps. Then i move the weight up 10 lbs at the end of that and back it down to 4 reps again. This allows me to actually have one day of rest, but still hit it rather hard. This seems to work very well for me. Right now im going up about 10 lbs. a week and then ill hit another plateaue again, but for right now its great. When i plateaue ill move the weight down 20 lbs. and start all over again kinda like the 5x5.

Mon, wed, Fri:
Bench
Multi chest
curls w/bar
concentration curls
Skull Crushers
close grip B.P.
Rows
Shoulder press
B.P. w/dumbbells
Decline B.P.

Tue, Thu, Sat
squats
leg press
calf lifts
leg curl machine
leg curl machine
calf extension
Horizontal leg press

This workout takes about 2 hours for upper body and 1 - 1.5 for lower. I know im not focusing as much on core lifts and thats why i start out with bench and squat. I have no warm up for bench except just move my arms up and down like im lifting a bar about 100 times. I automatically lift as heavy as possible afterwards and after 3 times of your heaviest lifts u can make with 4 min rests its comparible to that of the 5x5 bench if not harder so i really do get in my core lifts. I also do everything in the order listed this way i can have about 30 min rest for each muscle group. I think this routine works best for me and have done a few others i actually found this on some website and decided to do it. I have not really done legs all that much do to the fact that the ymca just got the bars so i can actually do squats without possibly injuring myself very bad also sometimes i just dont have time so i will substitute the upper body for lower body days which i will do no longer. So i don't know how well it works for that, but for upper body this routine is great. I know the limits of my body and understand it very well so i know how to not over train like i did in the past because u might say thats alot. I do push myself very hard and my bpm probly goes up to about 150 and i find it very hard to drive home afterwards. As of right now i am eating 3700 calories a day with and intake of around 250grams of protein at 25% fat.

 

[nelmsjer]

When i work out i pyarmid the weights, but i do it threw the week. I start out with 4 reps and 3 sets when i get that i move up to 6 reps then 8 reps. Then i move the weight up 10 lbs at the end of that and back it down to 4 reps again. This allows me to actually have one day of rest, but still hit it rather hard. This seems to work very well for me. Right now im going up about 10 lbs. a week and then ill hit another plateaue again, but for right now its great. When i plateaue ill move the weight down 20 lbs. and start all over again kinda like the 5x5.

Mon, wed, Fri:
Bench
Multi chest
curls w/bar
concentration curls
Skull Crushers
close grip B.P.
Rows
Shoulder press
B.P. w/dumbbells
Decline B.P.

Tue, Thu, Sat
squats
leg press
calf lifts
leg curl machine
leg curl machine
calf extension
Horizontal leg press

This workout takes about 2 hours for upper body and 1 - 1.5 for lower. I know im not focusing as much on core lifts and thats why i start out with bench and squat. I have no warm up for bench except just move my arms up and down like im lifting a bar about 100 times. I automatically lift as heavy as possible afterwards and after 3 times of your heaviest lifts u can make with 4 min rests its comparible to that of the 5x5 bench if not harder so i really do get in my core lifts. I also do everything in the order listed this way i can have about 30 min rest for each muscle group. I think this routine works best for me and have done a few others i actually found this on some website and decided to do it. I have not really done legs all that much do to the fact that the ymca just got the bars so i can actually do squats without possibly injuring myself very bad also sometimes i just dont have time so i will substitute the upper body for lower body days which i will do no longer. So i don't know how well it works for that, but for upper body this routine is great. I know the limits of my body and understand it very well so i know how to not over train like i did in the past because u might say thats alot. I do push myself very hard and my bpm probly goes up to about 150 and i find it very hard to drive home afterwards. As of right now i am eating 3700 calories a day with and intake of around 250grams of protein at 25% fat.

Ok, there is a lot to cover here. Please consider this as intent to help out and constructive criticism.

First, your progression concept is not bad. However, there are issues with your exercise order and selection.

On your upper body day...
1. You have 4 exercises that work chest and only 1 for back.
2. You have 7 exercises that work both the anterior deltiods and triceps. However, you have only 1 exercise for posterior deltoids and 3 that work biceps.
3. IF I am reading your description correctly, you have a theoretical possibility of 240 reps in one workout. (3 sets of 8 reps with 10 exercises). This is both ungodly and unnecessary. Correct me if I have interpreted your description incorrectly.
4. Your bench press and your row are your biggest movements, with shoulder press coming in next. The problem is that you have multiple "filler" exercises in between them. Those 3 exercises should literally be the first 3 exercises done. All the rest is filler and, frankly, unnecessary 90% of the time.

On your lower body day...
1. There are no deadlifts or other posterior chain (spinal erectors, glutes, hamstrings) exercises at all. Other posterior chain exercises include Romanian deadlifts and Good Mornings.
2. There are too many filler exercises again.

What else...
1. Your workouts take entirely too long, simply because there are too many unnecessary exercises. Research has definitively shown that the best hormonal profiles are created with a lifting workout lasting 40-50 minutes. Beyond that, other hormones are secreted that have a negative impact on recovery.
2. I'm really glad you're starting legs. You will get great results from including them in your regimen.
3. A more effective warmup would actually help your recovery.
4. Running 9 miles per day will make it nearly impossible to reach your goals. I would like to say it could never happen, but I'm sure there is some genetic freak out there that can do it. Cut back drastically on your running IF you want to reach your goals.

That covers the big stuff, so let's stop there. Let me know your thoughts, concerns, rebuttals, etc.

 

[Illuminati]

in order to realize your goals of what you want to reach in your lifts, i would strongly reccommend that you look into a WSB routine. that is the best advise that i can give you. go over to elitefts.com and read as many of the articles as you can over there.

here is a quick sample of something that would work a lot better for you:

Mon. Speed bench day (dynamic effort)
Bench 9 sets of 3, with 50% of your 1RM
8 sets of 6-10 reps for your tri's
8 sets of 6-10 reps for your lats

Tuesday Speed squat/deadlift (dynamic effort)
Box Squat 9 sets of 3, with 50% of your 1RM
Speed Pulls 10 sets of 1rep with 50% of your 1RM
hamstrings 4 sets of 6-10
Bi's 6 sets of 6-10
AB work

Thursday Max Effort Bench
Pick one exercise for bench to max out on, do triples till it gets heavy, and
then start doing singles until you have reached a max.
ex. flat/incline bench (with wide, med. or close grip), floor presses,
board presses with 2,3,4 or 5 boards, rack lockouts...
8 sets of 6-10 for tri's
8 sets of 6-10 for lats

Friday Max Effort Squat/Deadlift
Same protocol as Thursday's first exercise
ex. of lifts, squat, box squat, standing or seated good mornings,
standing or seated Good Mornings, conventional or sumo deadlift,
rack pulls from varying heights...
4 sets of 6-10 for hams
6 sets of 6-10 for Bi's
AB work

exercises and reps for accessory work is up to you, higher reps = hypertrophy, lower reps = strength.

When i work out i pyarmid the weights, but i do it threw the week. I start out with 4 reps and 3 sets when i get that i move up to 6 reps then 8 reps. Then i move the weight up 10 lbs at the end of that and back it down to 4 reps again. This allows me to actually have one day of rest, but still hit it rather hard. This seems to work very well for me. Right now im going up about 10 lbs. a week and then ill hit another plateaue again, but for right now its great. When i plateaue ill move the weight down 20 lbs. and start all over again kinda like the 5x5.

Mon, wed, Fri:
Bench
Multi chest
curls w/bar
concentration curls
Skull Crushers
close grip B.P.
Rows
Shoulder press
B.P. w/dumbbells
Decline B.P.

Tue, Thu, Sat
squats
leg press
calf lifts
leg curl machine
leg curl machine
calf extension
Horizontal leg press

This workout takes about 2 hours for upper body and 1 - 1.5 for lower. I know im not focusing as much on core lifts and thats why i start out with bench and squat. I have no warm up for bench except just move my arms up and down like im lifting a bar about 100 times. I automatically lift as heavy as possible afterwards and after 3 times of your heaviest lifts u can make with 4 min rests its comparible to that of the 5x5 bench if not harder so i really do get in my core lifts. I also do everything in the order listed this way i can have about 30 min rest for each muscle group. I think this routine works best for me and have done a few others i actually found this on some website and decided to do it. I have not really done legs all that much do to the fact that the ymca just got the bars so i can actually do squats without possibly injuring myself very bad also sometimes i just dont have time so i will substitute the upper body for lower body days which i will do no longer. So i don't know how well it works for that, but for upper body this routine is great. I know the limits of my body and understand it very well so i know how to not over train like i did in the past because u might say thats alot. I do push myself very hard and my bpm probly goes up to about 150 and i find it very hard to drive home afterwards. As of right now i am eating 3700 calories a day with and intake of around 250grams of protein at 25% fat.

 

[tay1506]

First of all id like to say thanks for the help ive gotten so far!!!

WSB

????? I dont know what the hell kind of a routine it is. Call me stupid or whatever i mean i have probly read over it before i just don't remember.

Also i would like to work on legs a little before i get into a routine I am not familiar. I don't know how far to push myself to not over workout, but not workout enough. Maybe in a month or so. Last week i worked out legs and i think i pushed it way to hard i couldent sleep at night and it took a week to recover. I am also on my feet about 16 hours of the day so it takes more to recover than it does Upper body.

1. There are no deadlifts or other posterior chain (spinal erectors, glutes, hamstrings) exercises at all. Other posterior chain exercises include Romanian deadlifts and Good Mornings.

I know this and have put alot of thought into it and was definatly thinking about switching up my routine just a bit. I used to have it a little different with deads incorporated. However i just did not know how to set it up on a split how i have it now. What i used to do u would call me crazy because i worked out upper body 6 days a week and lower body 3 however i did not see any problem with it because it shot me from 170 on bench to 260 - 270 where im at now in less than 6 months. What i will probly do is take out leg curls and extensions.

On your upper body day...
1. You have 4 exercises that work chest and only 1 for back.
2. You have 7 exercises that work both the anterior deltiods and triceps. However, you have only 1 exercise for posterior deltoids and 3 that work biceps.
3. IF I am reading your description correctly, you have a theoretical possibility of 240 reps in one workout. (3 sets of 8 reps with 10 exercises). This is both ungodly and unnecessary. Correct me if I have interpreted your description incorrectly.
4. Your bench press and your row are your biggest movements, with shoulder press coming in next. The problem is that you have multiple "filler" exercises in between them. Those 3 exercises should literally be the first 3 exercises done. All the rest is filler and, frankly, unnecessary 90% of the time.

First of all i need a lesson on muscles i know most of the groups as a matter of a fact im looking at this huge ass book of all the groups right now however i don't know what % of each exercise works each muscle. I know that my pecs are very big compared to every other muscle on my body on the multi chest i do 150 lbs. which is the highest it will go so im going to have to take that out soon anyways. I know people that can't do 100 and can bench 350. As far as the 90% unnecessary part i don't agree with. I might to some extent, but not much. I do it in that order that way i can split the muscle groups up a little so they don't really hurt eachothers lifts. I also find that waiting about 30 min and hitting a muscle hard a second time helps my max go up.
As for back and the posterior deltoids i know i need a few exercises i can do for those i just dident really know which ones to use or really of any other ones at all. I will take some of the other ones out and throw in some back and posterior deltoid exercises now that someone has said something.

What else...
1. Your workouts take entirely too long, simply because there are too many unnecessary exercises. Research has definitively shown that the best hormonal profiles are created with a lifting workout lasting 40-50 minutes. Beyond that, other hormones are secreted that have a negative impact on recovery.
2. I'm really glad you're starting legs. You will get great results from including them in your regimen.
3. A more effective warmup would actually help your recovery.
4. Running 9 miles per day will make it nearly impossible to reach your goals. I would like to say it could never happen, but I'm sure there is some genetic freak out there that can do it. Cut back drastically on your running IF you want to reach your goals.

I do not think my workouts take to long as of right now i feel some muscle soreness from yesterdays workout, but not much. I know someone that works out somewhere around 3 hours a day and he is about to possibly start competing and for his size hes very strong. He benches 300lbs now and squats around 500, but the dude only ways 132 lbs. at 4% bf. There are many studys that say both and also humans adapt very easily so for someone that does not workout 2+ hours and starts would end up hurting there routine yes, however for someone that does i do not think it is a problem as much. I also take a protein shake with me while im working out and drink a gatorade. I used to workout 4 hours a day including running, but do not any longer because of time restraints. I also have not ran 9 miles or anything for that matter for a few weeks now because i know it hurts your gains or you will just have to eat 2 times as much which i can not afford. Another thing is i think my genetics are very good i recover from breaking bones very easily and seem to recover from lifting very fast also. I remember when i broke my groth plate on my ankle and 2 other bones, dont remember what they were and i recoverd in about 3 - 4 weeks and it shocked the doctor. They were telling me i would have to go to all kinds of strength classes and things for my foot and they told me it might not grow right.

Anyways this is how i feel about everything you have told me so feel free to say whatever you want back and i know many would disagree with me, but this is how i feel and who knows later on i may come to find out im wrong. As of right now my routine is going great and 10+ lbs. a week is an amazing jump in strength and as long as im doing that i just want to tweek my routine not recreate it.

 

[Illuminati]

WSB = WestSide Barbell. they have one of the most well known powerlifting routines that is out there. if you are looking to gain strength, this is the way to go, at least in my opinion. if you would like to find some more info on it to see if it is good for you, go over to elitefts.com go to their articles section, and read as much as you can. also, do a google search on Louie Simmons, or Dave Tate. this should help to get you started in finding out about more on building strength.

as far as your concern about working your legs...you just have to trust the system that they have. i was skeptical when i made the switch a couple years ago. if you want to gain strength in the squat or deadlift, you need to strengthen you Hamstrings, glutes and lower back. this is where the majority of your strength will come from.

just from my own personal training experience.... 2 years ago i would have thought that squatting 405, and benching 315 was a lot of weight. i never did deadlifts, or good mornings. i was not happy with the routine that i had because it wasn't geared towards gaining strength, but more towards bodybuilding. i did a lot of reading, and research because i saw a guy using bands one day in the gym, and asked him about them. this is how i came across WSB. WSB has completely changed the my way of thinking when it comes to lifting, and getting stronger.
minus one little set back (march of last year, i found out that i had a bulging L5-S1, and had to take 3 months off from the gym) i have made tremendous strength gains. i have gone from a sub 300 bench to hitting 440 (before i messed my back up), a sub 405 squat to squatting 565 two weeks ago (keep in mind my back problems from early last year) and from never deadlifting to hitting 525, and a near miss at 550. i have rack pulled 600 from mid shin, 3 board pressed 475, floor pressed 365, rack lock out 405 from 4 inches off my chest, standing good mornings with 425 with no belt, seated good mornings with 405 for 3... i could go on.
please dont think that i am being cocky or arrogant here, as i am far from that. i am merely just trying to show you the strength gains that i have made over the past 2 years using a routine that is very similiar to what i outlined above. sometimes i do more, sometimes i do less, it all depends on how i feel that day.
you say you are on your feet for 16 hours a day? what do you do for work? i worked building houses for a 5 month period, got up every morning at 4am to work, got home at 5pm, changed, and went to they gym and still trained using WSB, and the usually got to bed around 10pm b/c my girl would keep me up.

 

[tay1506]

I will read all about the routine and now i know what ur talking about. Ive heard good stuff about it, but never read anything on it. I will do my routine until i drop down to going up less than 10 lbs. a week on bench and squats. I work about 10 hours a day and then the rest im just up walking around and i usually only get about 5 hours of sleep do to somethings wrong with me and i can lay down for hours. As soon as i start sleeping more i will probly have even more energy.

 

[Illuminati]

try red bull, it gives you wings! well not really, i think it is over rated. try some ephedrine

I will read all about the routine and now i know what ur talking about. Ive heard good stuff about it, but never read anything on it. I will do my routine until i drop down to going up less than 10 lbs. a week on bench and squats. I work about 10 hours a day and then the rest im just up walking around and i usually only get about 5 hours of sleep do to somethings wrong with me and i can lay down for hours. As soon as i start sleeping more i will probly have even more energy.

 

[tay1506]

I heard it wasent that great for u and i need to go to sleep not stay up even though i really need both i am tired all day but cant sleep. Sleeping would probaly fix that though.

 

[Illuminati]

if you need to go to sleep, then why are you still up???

I heard it wasent that great for u and i need to go to sleep not stay up even though i really need both i am tired all day but cant sleep. Sleeping would probaly fix that though.

 

[tay1506]

Wow I just looked at some of those pics of those dudes and they do not look like they can lift that much. I mean they look strong, but not a 900 lb. squat and 600 bench strong. I will definatly read every article i can find havent really had time yet.

 

[tay1506]

illuminati ive read all the WSB articles i can find if u have any links to anymore i would like to have them and i have tookin your advice and im going to try and set up a WSB routine. Well actually im gona kinda set one up i was going to use the 5x5 style and incorporate some of the WSB stuff like speed work. Also after reading those articles i realize what they mean by switching your dynamic work to strengthin your weaknesses and thats what im gona do. I figure i could bring up my BP and well squat alot because because like on BP my chest is very strong but my delts are horrible. Also my shoulders are very week which is why i think i messed up my rotary cuff.

 

[Illuminati]

illuminati ive read all the WSB articles i can find if u have any links to anymore i would like to have them and i have tookin your advice and im going to try and set up a WSB routine. Well actually im gona kinda set one up i was going to use the 5x5 style and incorporate some of the WSB stuff like speed work. Also after reading those articles i realize what they mean by switching your dynamic work to strengthin your weaknesses and thats what im gona do. I figure i could bring up my BP and well squat alot because because like on BP my chest is very strong but my delts are horrible. Also my shoulders are very week which is why i think i messed up my rotary cuff.

did you read any of these:

http://www.westside-barbell.com/articles.htm

or any of these:

http://elitefts.com/articles/Current-Articles/default.asp

or any of the links that go to more articles on the above link? you will find hundreds in the second link.

i think you either misunderstood or mis-typed something. its no the dynamic effort exercises that you change to strengthen your lifts, its the max effort exercise that you change.

let me know if you need help setting something up

 

[tay1506]

First of all thanks for the other link and also i dident mean dynamic effort i meant supplemental work. I don't really understand the whole max effort thing?

I went to the gym today and decided i might want to actually find out my 1RM and i realized it was lower than i thought, but not because im not as strong as i thought i think its because dave is right! Im not used to maxing so held back alot and i especially realized this on squat. I tried doing 265 and busted my ass half way back up, so i took off 20lbs. and did 6 real quick squats and i probly could have gottne 10 but decided to rack it and save some strength for tomorrow. On bench pretty much the same thing happend, but alot of it was because the benches suck and have 3 plastic things to rack it on sticking out and i always hit them and it screws me over. As for deadlifts i did more than i thought i started with 225 and then kept going up from there and i got it up to 290 and im pretty sure i could have gotten about 40 - 70 lbs. more. However i decided to stop do to bad form the last time going down which hurt my back.

Well i learned two things today Dave Tate is 100% right and that i definatly hold back. Oh yeah i also found out i definatly need to get a home gym 6 people trying to share the rack which i decided to do my BP on isent going to work. Also im going to figure out my actual strength for about 1 - 2 weeks and then im going to set up a routine which i would like help on if u could provide it, but like i said 1 - 2 weeks im not in any rush.

 

[tay1506]

As of right now i am doing the 5x5 trying to get heaver however i got sick for almost 3 weeks and my stomach still hurts some and my weight went down to 148 i think i ruined the 5x5 not really sure yet i got 2 more weeks tell i hit my pr. I'm pretty sure all i lost was fat everyone that sees me says i look like im anerexic. I read alot about WSB and i could set up a routine right now however i don't know about bands at the YMCA. I also know that with WSB u don't gain a whole lot of weight because of speed work and all that so i was wondering how to set up a WSB type routine that is focused on building mass like a bodybuilding routine? or if this is the way to go?

I would really appreciate the help thanks alot in advance! Oh and 40lbs. is probly efficient enough for now!?!?