Superhuman98 - Getting Big and Strong
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Are you gonna upload progress photos?
Original post by Mixedraceguy
Are you gonna upload progress photos?
When I hit big PRs I’ll post a vid, probably won’t post shirtless pics.
Although I notice that my shoulders and chest are starting to look better. I am starting to see the beginning of a V Taper. Spent like 5mins in the mirror flexing yesterday
Original post by SuperHuman98
Spent like 5mins in the mirror flexing yesterday
I'm sure you'd fill out more if you ate more. You're quite light considering your lifts.
Original post by silent ninja
I'm sure you'd fill out more if you ate more. You're quite light considering your lifts.
I'm sure you'd fill out more if you ate more. You're quite light considering your lifts.
I’m getting there
Was 67kg Nov 4th and now I am around 70.5kg. Plan is to keep going up but not too quickly
GZCL W5D2
Squat day today. Pretty well. I am becoming a bit of a perfectionist but just tryna get my training to be as good as it can 💪. Squats being the first week I was confident so only rested exactly 3mins between sets. Rested 2mins on the T2 to get the most of it. Overall great session a bit brutal in terms of conditioning though my heart was racing after the deadlifts and split squats
Squats 87.5kg. 2x4,1x6
Deficit deadlift 2” 82.5kg 4x8
Bulgarian split squats 10kg 4x10
Single leg deadlifts
DB Rows 18kg 4x10
Ab Roll 4x8
Tendonitis was pretty good today
Squat day today. Pretty well. I am becoming a bit of a perfectionist but just tryna get my training to be as good as it can 💪. Squats being the first week I was confident so only rested exactly 3mins between sets. Rested 2mins on the T2 to get the most of it. Overall great session a bit brutal in terms of conditioning though my heart was racing after the deadlifts and split squats
Squats 87.5kg. 2x4,1x6
Deficit deadlift 2” 82.5kg 4x8
Bulgarian split squats 10kg 4x10
Single leg deadlifts
DB Rows 18kg 4x10
Ab Roll 4x8
Tendonitis was pretty good today
Nice actually getting stronger at OHP lol. Over summer at a heavier body weight my max was 7 reps for 37.5kg, but this was on 5/3/1 where there was less weight and less volume before the PR.
So today I got 37.5kg for 6 after doing 2 sets of 4 at 37.5kg. Looks like progress.
Overhead Press 37.5kg
2x4,1x6
Paused Bench 55kg
7x3
CGBP 47.5kg
2x10
Dumbell Bench Press 20kg dumbells
2x10
Cable Chest flies 14kg
2x10,1x8
Facepulls 15kg
2x13,2x12
Lateral raises 6kg
So today I got 37.5kg for 6 after doing 2 sets of 4 at 37.5kg. Looks like progress
.Overhead Press 37.5kg
2x4,1x6
Paused Bench 55kg
7x3
CGBP 47.5kg
2x10
Dumbell Bench Press 20kg dumbells
2x10
Cable Chest flies 14kg
2x10,1x8
Facepulls 15kg
2x13,2x12
Lateral raises 6kg
So sumo deadlift form is Okay ish. It’s good but not good enough to make the most of the movement. I couldn’t really implement the changes I wanted to today I think or maybe I’m just being harsh on myself. Anyways im gonna figure it out soon maybe all I need is a few more months.
I got a rep PR today on the sumos and I think my estimated 1rep max from the AMRAP is above my TM.
GZCL W5D4:
Sumo Deadlifts 120kg
2x4,1x7
Front Squats 45kg
4x8 (easy)
Machine Rows 36kg
3x10
Hamstring Curls 36kg
4x8
Leg Press 56kg, Leg extensions 36kg. Got some work done on these but due to tendonitis I was abit conservative.
Weighted plank 10kg 25secs
easy
I got a rep PR today on the sumos and I think my estimated 1rep max from the AMRAP is above my TM
.GZCL W5D4:
Sumo Deadlifts 120kg
2x4,1x7
Front Squats 45kg
4x8 (easy)
Machine Rows 36kg
3x10
Hamstring Curls 36kg
4x8
Leg Press 56kg, Leg extensions 36kg. Got some work done on these but due to tendonitis I was abit conservative.
Weighted plank 10kg 25secs
easy
Good to see you making progress on OHP. I would consider upping the reps/volume. 10+ reps seem to work well on shoulders rather than 5-8 (or getting a good total volume in).
I've always found ohp a struggle, probably because of mobility issues. This time I'm doing standing dumbell press as my core pressing movement. My shoulders are bigger than they ever were and it seems to be carrying over quite well to benching. Worth a try?
I've always found ohp a struggle, probably because of mobility issues. This time I'm doing standing dumbell press as my core pressing movement. My shoulders are bigger than they ever were and it seems to be carrying over quite well to benching. Worth a try?
Original post by silent ninja
Good to see you making progress on OHP. I would consider upping the reps/volume. 10+ reps seem to work well on shoulders rather than 5-8 (or getting a good total volume in).
I've always found ohp a struggle, probably because of mobility issues. This time I'm doing standing dumbell press as my core pressing movement. My shoulders are bigger than they ever were and it seems to be carrying over quite well to benching. Worth a try?
I've always found ohp a struggle, probably because of mobility issues. This time I'm doing standing dumbell press as my core pressing movement. My shoulders are bigger than they ever were and it seems to be carrying over quite well to benching. Worth a try?
I’ll see how my OHP goes on testing week, as I’ve already added extra (bench) pressing and triceps work volume for this cycle.
(edited 4 years ago)
GZCL W6D1:
Hmm weird today, on paper pretty good. But my overthinking self making things a bit complicated. Just not quite there yet with my bench technique, and tbh I think my arch isn't as big as it could be, and I have no leg drive... BUT I got a PR. It's progress because a few weeks ago I did 4x2,1x4 on 77.5kg and today I did 3x3,1x5 so +2 rep PR. I might have had 2 more in the tank on AMRAP (compared to the 1 I usualy want left) but a tiny part of my lower back always cramps when I bench heavy and it really messes with me mentally. I am gonna have to research this because I remember having this problem back in the day when 60kg was heavy for me.
Bench Press 77.5kg 3x3,1x5
Incline Bench Press 52.5kg 4x6
Lat Pulldowns 45kg 3x10
Tricep Extensions 12kg 3x8
Tricep Pushdowns 12kg 3x8
Facepulls 17kg
Bicep Curls 10kg 4x8
Looking forward to squats tomorrow
Hmm weird today, on paper pretty good. But my overthinking self making things a bit complicated. Just not quite there yet with my bench technique, and tbh I think my arch isn't as big as it could be, and I have no leg drive... BUT I got a PR. It's progress because a few weeks ago I did 4x2,1x4 on 77.5kg and today I did 3x3,1x5 so +2 rep PR. I might have had 2 more in the tank on AMRAP (compared to the 1 I usualy want left) but a tiny part of my lower back always cramps when I bench heavy and it really messes with me mentally. I am gonna have to research this because I remember having this problem back in the day when 60kg was heavy for me.
Bench Press 77.5kg 3x3,1x5
Incline Bench Press 52.5kg 4x6
Lat Pulldowns 45kg 3x10
Tricep Extensions 12kg 3x8
Tricep Pushdowns 12kg 3x8
Facepulls 17kg
Bicep Curls 10kg 4x8
Looking forward to squats tomorrow
GZCL W6D2:
Good day. Felt a bit hard compared to my 90kg. But might just be the crap commercial gym equip compared to the powerlifting gym where I did 90kg. Got a strange soreness at the bottom of my shins during deficit deadlifts (where the bar is in contact with the shins at the start) or I a somehow banging my shins against the bar. Idk probably just a weird occurrence
A7 Grip shirt is pretty good. It felt so good with squats today and makes me look pretty big
Squats 92.5kg 3x3,1x5
Deficit Deadlifts 90kg 4x6
Bulgarian Split Squats 12kg dumbbells 4x8
Single leg deadlifts (bodyweight)
Dumbbell rows 18kg 3x10 16kg 1x8
Ab Roll outs 4x6-8ish
Good day. Felt a bit hard compared to my 90kg. But might just be the crap commercial gym equip compared to the powerlifting gym where I did 90kg. Got a strange soreness at the bottom of my shins during deficit deadlifts (where the bar is in contact with the shins at the start) or I a somehow banging my shins against the bar. Idk probably just a weird occurrence
A7 Grip shirt is pretty good. It felt so good with squats today and makes me look pretty big
Squats 92.5kg 3x3,1x5
Deficit Deadlifts 90kg 4x6
Bulgarian Split Squats 12kg dumbbells 4x8
Single leg deadlifts (bodyweight)
Dumbbell rows 18kg 3x10 16kg 1x8
Ab Roll outs 4x6-8ish
Today was good and bad. I felt pretty strong with 40kg yet only got 3 on the final AMRAP set. This is fine though. I’ll put it down to technique tbh on my first rep I pushed it up pretty hard but then I nearly fell backwards like my legs were pushed backwards. So I maybe need to be more consistent with my bracing. I’ll smash it next week
OHP 40kg
3x3,1x3
Pause Bench 62.5kg
5x3
CGBP 52.5kg
2x8
DB bench Press 22kg
2x10
Chest flies 10kg
2x10,1x9
Face Pulls 17kg
2x13,2x12
Lateral raises 4kg
4x12
OHP 40kg
3x3,1x3
Pause Bench 62.5kg
5x3
CGBP 52.5kg
2x8
DB bench Press 22kg
2x10
Chest flies 10kg
2x10,1x9
Face Pulls 17kg
2x13,2x12
Lateral raises 4kg
4x12
GZCL W6D4:
Sumo Deadlifts 125kg
3x3,1x5
Front Squats 52.5kg
4x6
Machine Rows 42kg
2x10,1x8
Leg Curls 32kg
3x12,1x8
Leg Press 66kg
3x10
Leg Extensions 35kg
4x12
Weighted Plank 15kg
2x30secs
Sumo Deadlifts 125kg
3x3,1x5
Front Squats 52.5kg
4x6
Machine Rows 42kg
2x10,1x8
Leg Curls 32kg
3x12,1x8
Leg Press 66kg
3x10
Leg Extensions 35kg
4x12
Weighted Plank 15kg
2x30secs
GZCL W7D1:
Bench Press 82.5kg
4x2,1x3
Incline Bench Press 5x5 55kg
Lat Pull Down 54kg 2x10,1x7
Tricep extensions 12.5kg 3x10
Tricep Pushdowns 10kg 2x10,1x8
Facepulls 17kg 2x12,2x13
Bicep curls 10kg dumbbells
Nice nice. So in 3 weeks my Bench has gone fro m 82.5kg for 2x1,1x3 to 4x2,1x3 with 1 in the tank and more confidence. Linear Progression fanboys would laugh at this but this is great progress for me as an intermediate. Now I will be venturing into unknown territory weight wise when it comes to my lifts
Bench Press 82.5kg
4x2,1x3
Incline Bench Press 5x5 55kg
Lat Pull Down 54kg 2x10,1x7
Tricep extensions 12.5kg 3x10
Tricep Pushdowns 10kg 2x10,1x8
Facepulls 17kg 2x12,2x13
Bicep curls 10kg dumbbells
Nice nice. So in 3 weeks my Bench has gone fro m 82.5kg for 2x1,1x3 to 4x2,1x3 with 1 in the tank and more confidence. Linear Progression fanboys would laugh at this but this is great progress for me as an intermediate. Now I will be venturing into unknown territory weight wise when it comes to my lifts
(edited 4 years ago)
Original post by SuperHuman98
GZCL W7D1:
Bench Press 82.5kg
4x2,1x3
Incline Bench Press 5x5 55kg
Lat Pull Down 54kg 2x10,1x7
Tricep extensions 12.5kg 3x10
Tricep Pushdowns 10kg 2x10,1x8
Facepulls 17kg 2x12,2x13
Bicep curls 10kg dumbbells
Nice nice. So in 3 weeks my Bench has gone fro m 82.5kg for 2x1,1x3 to 4x2,1x3 with 1 in the tank and more confidence. Linear Progression fanboys would laugh at this but this is great progress for me as an intermediate. Now I will be venturing into unknown territory weight wise when it comes to my lifts
Bench Press 82.5kg
4x2,1x3
Incline Bench Press 5x5 55kg
Lat Pull Down 54kg 2x10,1x7
Tricep extensions 12.5kg 3x10
Tricep Pushdowns 10kg 2x10,1x8
Facepulls 17kg 2x12,2x13
Bicep curls 10kg dumbbells
Nice nice. So in 3 weeks my Bench has gone fro m 82.5kg for 2x1,1x3 to 4x2,1x3 with 1 in the tank and more confidence. Linear Progression fanboys would laugh at this but this is great progress for me as an intermediate. Now I will be venturing into unknown territory weight wise when it comes to my lifts
Awesome progress on the bench in such a short time! 💪
GZCL W7D2: Peer pressured myself into rounding both 97.5kg up to 100kg . 2020 is the year where I will finally be squatting 3 digits consistently.
Squats 100kg 5x2
Deficit Deadlifts 100kg 5x5
Bulgarian Split Squats 10kg dumbells 4x12
Single leg dead lift
Dumbell Rows 20kg 4x7
Ab roller 4x6
. 2020 is the year where I will finally be squatting 3 digits consistently. Squats 100kg 5x2
Deficit Deadlifts 100kg 5x5
Bulgarian Split Squats 10kg dumbells 4x12
Single leg dead lift
Dumbell Rows 20kg 4x7
Ab roller 4x6
OHP was surprisingly easy today, so looks like my upper body is getting stronger thanks to the programme and volume. I even had to clean it off the floor today as the power rack was taken.
GZCL W7D3:
OHP 42.5kg 4x2,1x4
Pause Bench 65kg 5x2
Close Grip Bench Press 55kg 2x6
Dumbell Bench Press 24kg 2x10 (PR)
Cable Flies 14kg 3x10
Face pulls 19kg 3x10 17kg 1x10
Lateral raises 4kg 4x10
GZCL W7D3:
OHP 42.5kg 4x2,1x4
Pause Bench 65kg 5x2
Close Grip Bench Press 55kg 2x6
Dumbell Bench Press 24kg 2x10 (PR)
Cable Flies 14kg 3x10
Face pulls 19kg 3x10 17kg 1x10
Lateral raises 4kg 4x10
i some how managed to fall backwards and then down at the top of a deadlift. Which really threw me off mentally for the rest of my sets. Probably because of my form or trying to go wider/toes more out.
Got the work done to end 2019 on a positive.
GZCL W7D4
Sumo Deadlifts 132.5kg 4x2,1x4
Front squats 57.5kg 5x5 felt harder without sleeves).
Machine Rows 32kg 3x10
Hamstring curls 39kg 4x8
Leg Press 76kg 3x10
Leg extensions 39kg 3x10
Weighted plank 15kg 2x40secs
Got the work done to end 2019 on a positive.
GZCL W7D4
Sumo Deadlifts 132.5kg 4x2,1x4
Front squats 57.5kg 5x5 felt harder without sleeves).
Machine Rows 32kg 3x10
Hamstring curls 39kg 4x8
Leg Press 76kg 3x10
Leg extensions 39kg 3x10
Weighted plank 15kg 2x40secs
Lifting/fitness lessons learned 2019:
1.) I should have cut my calories slowly when cutting, and not have such a bad relationship with diet in first year of uni.
2.) I reached a certain point in my cuts where i hit road blocks due to a lack of muscle. Didn’t realise how light 70kg is my height. Should have listened to those who said I should just increase muscle mass and bf % would go down/ not matter. Goal now is get strong first cut later. Or might not even need to cut who knows.
3.) I now know what good programming is, and i am staying away from peaking programmes unless it’s close to competition.
Goals for 2020:
60kg OHP, 140kg Squat, 180kg Deadlift and 100kg bench. By June.
Slow cut over summer. Hopefully get stronger during the cut but maintaining strength would still be a win.
Add lots of muscle mass to my frame
Get out of bed first thing instead of snoozing
1.) I should have cut my calories slowly when cutting, and not have such a bad relationship with diet in first year of uni.
2.) I reached a certain point in my cuts where i hit road blocks due to a lack of muscle. Didn’t realise how light 70kg is my height. Should have listened to those who said I should just increase muscle mass and bf % would go down/ not matter. Goal now is get strong first cut later. Or might not even need to cut who knows.
3.) I now know what good programming is, and i am staying away from peaking programmes unless it’s close to competition.
Goals for 2020:
60kg OHP, 140kg Squat, 180kg Deadlift and 100kg bench. By June.
Slow cut over summer. Hopefully get stronger during the cut but maintaining strength would still be a win.
Add lots of muscle mass to my frame
Get out of bed first thing instead of snoozing
(edited 4 years ago)
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