Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.
Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:
If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point. [Reply]
Originally Posted by luv:
Yikes. No thanks. I've had them get really white and I've been tempted to peel the dead skin, but then remember that I need that dead skin for a grip (and to not hurt).
I cut my callouses weekly to avoid them ripping. You just cut that layer off that you can't feel and make them flat. I pull mixed grip like you and have never had one rip off. [Reply]
I use straps for seated cable rows because that shit tears my hands up like no other. I don't need to use them for any other lift, but that one FUCKS my hands up. [Reply]
So i hit 315 on bench 4 times yesterday. Never in my life thought i would even hit that. But that was my mine weakness when i first started benching. [Reply]
Originally Posted by luv:
In order to help with my dead lifts, I've also been doing hip lifts (up to 135/6), deficits (usually do 135/10), and I think the single leg leg presses on leg day have helped.
I'm also working on pause squats. Still pretty light on those. I am currently doing 115/5 with 3 second pauses or 95/5 with 5 second pauses. My personal record for squats is 195/4.
And to round out the power lifting trio, I can flat bench 95/2 or 3. I've done 105/2, but I only go for PR's on bench when I'm with my trainer. I feel like I'd come across as a gym cougar if I asked some random guy to spot me. Anyway, gotta get that bench up.
Here my leg day when I go heavy.
Leg curls laying down 4 sets
Leg extension 4 sets
Leg press: 1 plate on each side 5 reps, add a plate 5 reps. Repeat till 10 plates each side. Then drop back down on plate at a time doing 5 reps each plate dropped. When you get down to 1 plate each side do 20 reps or till failure.
Squats: 1 set of 135, 3 sets of 225 (nice slow controlled reps with static holds for 2-4 secs)*Last set: drop set – 315 x 8-10, 225x 8-10, 135 x 10-12
One legged leg press machine 4 sets
Single leg leg extensions(low weight) with 2 sec static holds when extended.
Originally Posted by thabear04:
Here my leg day when I go heavy.
Leg curls laying down 4 sets
Leg extension 4 sets
Leg press: 1 plate on each side 5 reps, add a plate 5 reps. Repeat till 10 plates each side. Then drop back down on plate at a time doing 5 reps each plate dropped. When you get down to 1 plate each side do 20 reps or till failure.
Squats: 1 set of 135, 3 sets of 225 (nice slow controlled reps with static holds for 2-4 secs)*Last set: drop set – 315 x 8-10, 225x 8-10, 135 x 10-12
One legged leg press machine 4 sets
Single leg leg extensions(low weight) with 2 sec static holds when extended.
Walking lunges 3-4 sets
Why press and squat on same day? They are the same movement. [Reply]
Originally Posted by thabear04:
So i hit 315 on bench 4 times yesterday. Never in my life thought i would even hit that. But that was my mine weakness when i first started benching.
Very nice. What is your height and weight? [Reply]
Originally Posted by thabear04:
Here my leg day when I go heavy.
Leg curls laying down 4 sets
Leg extension 4 sets
Leg press: 1 plate on each side 5 reps, add a plate 5 reps. Repeat till 10 plates each side. Then drop back down on plate at a time doing 5 reps each plate dropped. When you get down to 1 plate each side do 20 reps or till failure.
Squats: 1 set of 135, 3 sets of 225 (nice slow controlled reps with static holds for 2-4 secs)*Last set: drop set – 315 x 8-10, 225x 8-10, 135 x 10-12
One legged leg press machine 4 sets
Single leg leg extensions(low weight) with 2 sec static holds when extended.
Walking lunges 3-4 sets
Seems like a insane amount of volume. What is a *static hold* on squats? A pause in the hole? You have 6x the amount of volume for quads than you do for hammy's... sup wit dat?? [Reply]
Originally Posted by Aspengc8:
Seems like a insane amount of volume. What is a *static hold* on squats? A pause in the hole? You have 6x the amount of volume for quads than you do for hammy's... sup wit dat??
Fuck your hamstrings and glutes. They are only the most powerful muscles in your body! [Reply]
Wow. Some guy died about a week after competing in that show I was shooting for in OP on 10/25. No cause announced yet, but I've heard Clen was something he was using. All just rumors and guesses at this point though. [Reply]