T Nation

3-4 Months Progress

[quote]jck524 wrote:
damn man you have a big chest for only being able to do 165x1 [/quote]

Yeah man I know I’m a bit week on some of those lifts. Max bench is something I’m working on ATM, I’m sure I’ll go up 5kg next time I test my max.

As for chest development i think its a bit of genetics. I have long arms so it takes more muscle to move the weight. I’ve also got good mind muscle connection with my chest, alot of people I see bench with alot of help from their delts and triceps.
Thanks though mate, I’ll take it as a compliment!

You definitely look wider and little more muscular in the “after” back pic. But you can’t really tell in the other 2 since they’re so different. Did you take before and after measurements? Before and after weight?

Yeah, you look like you should be able to bench more than 165 for a max but I got long arms too so I know what you’re talking about. I got mine up by increasing the bar speed on the way up.

Thanks mate, yeah I dont really have much clue with the posing. I think I’ll get my gf to take the next set of pics.

No before and after measurements, I will take some now for comparison down the track. wat mearsurments do u recomend? arms, chest, waist? wat is the best location to mearsure legs? is there a good way of measuring shoulder growth? I really want to improve my shoulders.

My weight was 77kg when i started up to 79 now.
Thanks for the tip on bar speed on the bench. It has helped me in the past, I might employ it again. 3-4 sets of 70% 1rm for 4-6 fast reps is wat i was doing last time and regular chest workout another day of the week.
Thanks again

[quote]Doyle wrote:
Thanks mate, yeah I dont really have much clue with the posing. I think I’ll get my gf to take the next set of pics.

No before and after measurements, I will take some now for comparison down the track. wat mearsurments do u recomend? arms, chest, waist? wat is the best location to mearsure legs? is there a good way of measuring shoulder growth? I really want to improve my shoulders.

My weight was 77kg when i started up to 79 now.
Thanks for the tip on bar speed on the bench. It has helped me in the past, I might employ it again. 3-4 sets of 70% 1rm for 4-6 fast reps is wat i was doing last time and regular chest workout another day of the week.
Thanks again[/quote]

Back in July I set on a goal to lose 25 lbs and only wanted to lose fat. So what I measured was biceps, chest, and waist. I wanted to make sure the only place I lost inches was the waist. To be honest, I’m not really sure how to measure shoulders or thighs. Maybe someone else can help us out because I’d like to get my shoulders up to par as well.

[quote]sam_sneed wrote:
Doyle wrote:
Thanks mate, yeah I dont really have much clue with the posing. I think I’ll get my gf to take the next set of pics.

No before and after measurements, I will take some now for comparison down the track. wat mearsurments do u recomend? arms, chest, waist? wat is the best location to mearsure legs? is there a good way of measuring shoulder growth? I really want to improve my shoulders.

My weight was 77kg when i started up to 79 now.
Thanks for the tip on bar speed on the bench. It has helped me in the past, I might employ it again. 3-4 sets of 70% 1rm for 4-6 fast reps is wat i was doing last time and regular chest workout another day of the week.
Thanks again

Back in July I set on a goal to lose 25 lbs and only wanted to lose fat. So what I measured was biceps, chest, and waist. I wanted to make sure the only place I lost inches was the waist. To be honest, I’m not really sure how to measure shoulders or thighs. Maybe someone else can help us out because I’d like to get my shoulders up to par as well.[/quote]

How did you go with the fat loss?
Yeah, just drop by and bump this thread every now and then, someone will find it and give us an answer sooner or later. Or you could google it.

I think there are just too many threads like this one for many people to bother commenting.

[quote]Doyle wrote:

How did you go with the fat loss?
Yeah, just drop by and bump this thread every now and then, someone will find it and give us an answer sooner or later. Or you could google it.

I think there are just too many threads like this one for many people to bother commenting.

[/quote]

It was a success. Bench went up from 205 to 245 and I lost almost only fat. I’m looking to add muscle now for the 1st months.

As you said, everyone has one of these threads. I am no exception LOL

Congrats man, I got to get my bench up, I’d love an extra 40 pounds. I’m pretty certain I’ll get 80kg next max session.
I think I need a bit more frequency for squats and bench to get the weight going up a bit faster. I only do them about once a week now.
Maybe one heavy day and one lighter day focusing on speed. wat do you think?

[quote]Doyle wrote:
Congrats man, I got to get my bench up, I’d love an extra 40 pounds. I’m pretty certain I’ll get 80kg next max session.
I think I need a bit more frequency for squats and bench to get the weight going up a bit faster. I only do them about once a week now.
Maybe one heavy day and one lighter day focusing on speed. wat do you think? [/quote]

I’ve never tried alternating between heavy and light. But what I have been doing is if I have energy after hitting a 1RM or 3RM on a workout, I drop the weight down to 135 and do as many fast reps as I can. I think it’s helped.

[quote]sam_sneed wrote:

I’ve never tried alternating between heavy and light. But what I have been doing is if I have energy after hitting a 1RM or 3RM on a workout, I drop the weight down to 135 and do as many fast reps as I can. I think it’s helped.[/quote]

I often do a lighter set with a bit faster tempo after my heavy sets. I am not particularly focusing on speed at that point thought but fatiguing the mucles and icreasing blood flow.
I think to really improve my power/lift speed I need to train for it while fresh.
I’ll let you know how it goes.

I took measurements on monday.
All of them where taken relaxed and cold.

Chest 99cm-39 inch

waist 82.5cm-32.5 inch

Arm R 33cm-13 inch
L 32cm-12.6 inch

Leg: Just above knee 41.5cm-16.3 inch
Thigh 56.5-22.2 inch
(both legs the same)

Neck 40cm-15.7 inch

Hips 105.5cm-41.5 inch

Calf R 38.5cm-15.2
L 38cm-15

I got restless and tested my max on the bench today, got 80kg (176) which I’m happy about, good to get up to 2 plates a side.

I know this is still pretty weak (if you add the bar its 212) but I’m happy to be progressing. Next target 100kg.

Good job man. Just keep adding those plates on.

Thanks man

[quote]Doyle wrote:
I got restless and tested my max on the bench today, got 80kg (176) which I’m happy about, good to get up to 2 plates a side.

I know this is still pretty weak (if you add the bar its 212) but I’m happy to be progressing. Next target 100kg.[/quote]

Why do you leave the bar out of the weight?

Because the bar i use is not the standard weight (16kg instead of 20kg).
Also i just noticed that alot of lifters just state the weight on the bar. I guess its simple.

im 6’ 5’’ and put up 290 at 17, height is no excuse :slight_smile: except on sqauts… XD

[quote]bignate wrote:
im 6’ 5’’ and put up 290 at 17, height is no excuse :slight_smile: except on sqauts… XD[/quote]

Good job man, You are going to be a big bastard.
I didn’t make any excuses and didn’t even mention height.
I did mention that I have relatively long arms, but I didnt mean to use that as an excuse, just an explanation as to why I don’t bench as much as i look like i could.
I also think my triceps need to be stronger though, because the top portion of my bench is where I am have trouble.

Just took my measurements again, its been a month since the first set.

Chest: 102.5cm (40.4 inch) >3.5cm

Waist: 84cm (33.1) >1.5cm

Arm: R 34cm (13.4) >2cm
L 33cm (13) -

Thigh: R 59.5 (23.4) >3cm
L 59 (23.2) >2.5cm

Knee: R 46cm (18.1) >4.5cm
L 46.5 (18.3) >5cm

Neck: 40cm (15.7) -

Hips: 107cm (42.1) >1.5cm

Calf: R 38.5 (51.2) -
L Same >0.5cm

I was pretty stoked with the improvements, especially the increase in my leg measurements. My waist hadn’t gone up as much as i expected.
I’ll be going for a new bench 1RM next week.

[quote]Doyle wrote:
bignate wrote:
im 6’ 5’’ and put up 290 at 17, height is no excuse :slight_smile: except on sqauts… XD

Good job man, You are going to be a big bastard.
I didn’t make any excuses and didn’t even mention height.
I did mention that I have relatively long arms, but I didnt mean to use that as an excuse, just an explanation as to why I don’t bench as much as i look like i could.
I also think my triceps need to be stronger though, because the top portion of my bench is where I am have trouble.[/quote]

You could look into rack lockouts and floor presses to improve the top of your bench.