Superhuman98 - Getting Big and Strong

OP

Original post by silent ninja

Good job on the squats. That's 2 plates done! Every milestone counts.

Onwards and upwards

Yeah aha not sure what the next milestone is. Got a big juicy Christmas break from uni coming up. So I reckon I can reach 110kg squat, 95kg bench and 150kg deadlift by the time 2nd semester classes start in Feb

Nice got targets I can stick to now

Reply 43

With only 3 reps on the AMRAP on bench I'd probably only increase by 2.5kg. Unless you're confident you can double the new training max on any day, it's too high.

Reply 44

OP

Original post by illusionz

With only 3 reps on the AMRAP on bench I'd probably only increase by 2.5kg. Unless you're confident you can double the new training max on any day, it's too high.

So 4 weeks ago I set my 2RM as 82.5kg on benchpress.

Guy who is kinda coaching me says I should increase by 5kg because going from 2RM to being able to do 2 singles and then 3 is a huge improvement in 4 weeks.

If it was just 3 on an AMRAP then I would increase it by 2.5kg.

But since I got 5 in total with what’s supposed to be 100% of my TM with the singles it should be an increase of 5kg. (2-3) would be 2.5.

I’ll see how it goes

(edited 4 years ago)

Reply 45

Original post by SuperHuman98

So 4 weeks ago I set my 2RM as 82.5kg on benchpress.

Guy who is kinda coaching me says I should increase by 5kg because going from 2RM to being able to do 2 singles and then 3 is a huge improvement in 4 weeks.

If it was just 3 on an AMRAP then I would increase it by 2.5kg.

But since I got 5 in total with what’s supposed to be 100% of my TM with the singles it should be an increase of 5kg. (2-3) would be 2.5.

I’ll see how it goes

Up to you, I don't feel two singles induces significant fatigue so won't increase my TM by 5kg unless I'm on 4 or 5 reps. But if you feel singles tire you out a bit then your plan seems sensible!

I also look at the increased weight and think to myself whether I'd back myself to double it. If the answer is no then it's too high.

Reply 46

OP

W4D3: feeling shattered right now and still got dinner to cook.

OHP:
1x3 35kg
1x2 37.5kg
1x1,1x1,1x 3 or might have been 4 40kg

Pause Bench:
10x1 70kg

Machine chest flys
50kg 2x10,1x7

Tricep extensions
16.25kg

Lateral raises

Reply 47

OP

Technique stuff I’m going to focus on when it comes to my sumo deadlift tomorrow..

1.) Get my lats and upper back and hips really really tight before I lift

2.) Focus on pushing glutes forward when the bar passes knees

3.)Don’t worry about bar taking time to go up at the start

Reply 48

silent ninja

19

Original post by illusionz

Up to you, I don't feel two singles induces significant fatigue so won't increase my TM by 5kg unless I'm on 4 or 5 reps. But if you feel singles tire you out a bit then your plan seems sensible!

I also look at the increased weight and think to myself whether I'd back myself to double it. If the answer is no then it's too high.

Chiming in on this, 5kg is a pretty massive jump at your stage of lifting (ie you're not a newb). If you're feeling confident go for it, but erring on the side of caution and staving off a stall as long as possible are usually good principles in my opinion and pay off in the long term.

Either way keen to see your progress on this. I'm still doing linear progression and completed 80kg bench today, but I feel like I'm getting close to maxing out gains by adding weight every session- maybe a month away? Also conscious it induces too much fatigue eventually.

Reply 49

OP

10/12/19

Not a bad workout but just feeling a bit gutted because looking back I may have had more left in the tank on the AMRAP for deadlifts and so just underestimated myself as it goes up at a good speed on my vids. Anyways probably just down to a lack of practice with sumo.

Sumo Deadlifts:
1x3 120kg
1x2 127.5kg
1x1,1x1,1x3 135kg with more left in the tank.

Front squats:
3x5,1x6 60kg

Machine Rows:
67kg 3x10

Hamstring Curls 45kg
Ab Wheel Rolls

Reply 50

OP

So done with my first cycle of GZCL. Pretty good progress. Coach is adding more upper body volume and core work. T2s seem to be working in assisting my strength so they are staying the same. Eating well also, and with the christmas break I will experiment and see how I do increasing sleep/sleep quality.

I estimate that my squats gonna skyrocket, pretty impressed with how easy front squats were today

(edited 4 years ago)

Reply 51

Original post by SuperHuman98

So done with my first cycle of GZCL. Pretty good progress. Coach is adding more upper body volume and core work. T2s seem to be working in assisting my strength so they are staying the same. Eating well also, and with the christmas break I will experiment and see how I do increasing sleep/sleep quality.

I estimate that my squats gonna skyrocket, pretty impressed with how easy front squats were today

T2 is where much of the progress is really made.

I need to add more squat and deadlift focused T2 to mine in the new year - my current cycle ends next week.

Reply 52

OP

Original post by illusionz

T2 is where much of the progress is really made.

I need to add more squat and deadlift focused T2 to mine in the new year - my current cycle ends next week.

Do you agree that 13MM belts are worth the extra cost?

I’m thinking of buying this
https://www.strengthshop.co.uk/strengthshop-13mm-lever-belt-embossed-logo-black.html

Reply 53

Original post by SuperHuman98

Do you agree that 13MM belts are worth the extra cost?

I’m thinking of buying this
https://www.strengthshop.co.uk/strengthshop-13mm-lever-belt-embossed-logo-black.html

I bought that exact belt in 2015. Hated it and haven't used since. Personally don't recommend it but I know people have used it and like it.

I'm loving my Pioneer 10mm (buy from A7 if in UK as they are IPF approved). The leather is way nicer than strength shop one.

Having not tried Pioneer 13mm I can't comment.

Reply 54

OP

Original post by illusionz

I bought that exact belt in 2015. Hated it and haven't used since. Personally don't recommend it but I know people have used it and like it.

I'm loving my Pioneer 10mm (buy from A7 if in UK as they are IPF approved). The leather is way nicer than strength shop one.

Having not tried Pioneer 13mm I can't comment.

Might be a case of I should save up more so I can get the A7 Pioneer one or SBD belt. Probably worth it to invest as much as I can

Reply 55

Original post by SuperHuman98

Might be a case of I should save up more so I can get the A7 Pioneer one or SBD belt. Probably worth it to invest as much as I can

My gut feeling is buy cheap, buy twice applies here. But obviously you're a student so money is less freely available.

What belt do you have at the moment? The difference a 13mm one will make is probably minimal compared to the difference you'll get from diet and training.

Reply 56

OP

Original post by illusionz

My gut feeling is buy cheap, buy twice applies here. But obviously you're a student so money is less freely available.

What belt do you have at the moment? The difference a 13mm one will make is probably minimal compared to the difference you'll get from diet and training.

I don’t have any belt at the moment never trained with one before.

I’m confident that I am bracing right and have a good brace when it comes to squatting. Still new to sumodeadlift so haven’t found what works for me quiet yet.

I want to compete in 2020 there is word of a meet in Feb

Reply 57

My thought process was:

I got a cheap 13mm. Hated it, it bruised the **** out of me and I couldn't get comfortable in it.

Figured I'd get a good one but only 10mm so it's less painful while I get used to properly using a belt. Bought the Pioneer and think it's great. The half spacing holes are really useful.

I wouldn't hesitate to recommend the Pioneer 10mm as a first belt, based on my limited experience.

Youre not sufficiently big and strong that you will find a 10mm doesn't give enough support.

Interested to see what others think.

Reply 58

OP