Hey people thought I would post up what has been bugging me for a while now. Short background used to play tennis full time up and till 23 then called it quits had a bad knee and a few other reasons.... Anyway back then I used to do a little bit of lifting, was able to rep 220lbs for say 2-4 reps weighed about 176lbs.
Fast forward 10 years and I am pretty much lifting that weight now, although there there have been times where I would be able to rep 220lbs for 12 reps and my best ever bench 1 rep max has been 275lbs (pretty lousy)
I just can't figure out why my strength sucks so much on most lifts. To be honest I am not training to be a power lifter more bodybuilding training type. Size wise I have put on mass currently sitting on 202lbs with about 12% BF so pretty lean at 6ft.
I am not sure If I am doing something wrong or if maybe my body is just not made to be super strong. Honestly I am not that concerned with lifting huge numbers but I would have thought I would be at least a bit stronger by now.
If I take 2-3 weeks off gym my personal best lifts drop by about 20% add another 2-3 weeks off and easily I will drop 30-40% off my best lifts. To me this sounds like way too much!!
Tuesday - shoulders/Calves
Seated dumbbell presses 3 sets 8-12 reps
Seated military press 3 sets 8-12 reps
Lateral raises 3 sets - 8-12 reps superset with
Rear delts bent over standing 3 sets 8-12 reps
Shrugs 3 sets 12-15reps
calves - standing calf raises, seated calf raises
Thursday - Legs
Squats - 3 to 4 sets 6-12 reps
front squats - 3 sets 8-12 reps
stiff legged deadlifts to hit hammies - 3 sets 10-12 reps
Leg extensions 3 sets 12-15reps
Standing leg curls 3 sets 12-15reps
flat bench 3 sets 6-10 reps
incline dumbbells 3 sets 6-10 reps
flat dumbbell presses 3 sets 8-12 reps
flies 3 sets 12-15reps
single arm behind the next extension 3 sets 8-12 reps
skull crushers seated 3 sets 8-10 reps
tricep pushdowns 3 sets 8-10 reps
tricep pushdowns rope 3 sets 10-12 reps
every now and then also add in some close grip bench press
deadlifts 3 sets 6-10 reps
Chinups 3 sets 8-12 reps
barbell rows 3 sets 8-10 reps
lat pull down 3 sets 8-12 reps (sometimes leave out and just do chinups)
Hyper extensions 3 sets 12 to 15 reps
seated rows 3 sets 8-12 reps
barbell curls or ez-bar 3 sets 10-12 reps
dumbbell bicep curls either standing or seated 3 sets 10-12 reps
close grip bicep curls 3 sets 10-12 reps
All days training never really goes beyond 1hr, I go pretty intense.
I eat clean, don't drink never go out. I have tried for a few of weeks the 5x5 routine and did not notice any gains strength wise at all. No matter what I do how I train, I reach my plateau and that is it pretty much. I keep training hard just to keep the strength and size. Like I said take 2 weeks off and I go rapidly down hill. Dad does not understand it either. He used to lift 500lbs on bench and even now he will out lift me on bench very easily without training 15 years.
Is it really that hard to get to the 300lb mark on bench? I see all these kids on youtube put up 300lbs and I think damn wtf??...
Not sure if my lowish testosterone has anything to do with it or what.
I just find it pathetic that my mate who has the worse diet,hardly trains and only lifts 10-20lbs lighter than me (chest shoulders) legs he gets destroyed. I am consistent with everything yet it does not show in my numbers.
220lb bench 6-8 reps
310lbs squat for 8-10 reps below parallel
310lbs dead lift for 8-10 reps
80lbs dumbbells for shoulders 6-8 reps
300lb bench for reps
Shoulder press the 100lbs dumbbells
Now those numbers are not extraordinary and well and truly within limits for a person lifting a bodybuilding routine. I have gotten heaps bigger but strength really has stayed the same.
Should I train chest twice a week to strengthen it up, or change my routine having tried the 5x5 before never felt anything from it. I have days in between off to recover as when I train 3-4 days in a row I can feel that I am starting to over work and I go backwards.
Been tempted to jump on the gear but never gone through with it.