Lifting for 4 years. 100kg bench? Not even once

As much as doing 3s for curls and 5s for bigger compounds is questionable logic I don't why everyone is going crazy over his claims of a 50kg*3 barbell curl, its not that strong- I reckon I could get close for 3 strict reps (although its a dumb movement to be trying to do really low reps for...).

He seems determined not to take advice. He has been lifting for years, is only 60kg, squats something like 80kg~, benches 75kg at a push and deadlifts a touch over 100kg~. Seems determined to continue as things are, I kind of admire his persistence.

Hey i've read most of your thread and there are 2 main reasons your lifts aren't improving (meaning you won't bench 100kg).


1.
You do not eat anywhere near enough, so many people have said it but your diet still consists of 3 meals that have about half the amount of food of most people regularly exercising let alone trying to gain weight. You need to eat 5/6 times a day and get in way more kcals.

What is your routine like time-wise? This could be a big reason why.

Timings/food for me:
0630 - up breakfast
0900 - snack at work
1130 - lunch
1400 - snack
1700 - evening meal
2000 - snack
2200 - sleep

2.
Lifting priority. Your lifts tend to focus on OHP/Curls..they are your strongest, you seem to enjoy doing them.

Your priority to needs to be Squat/Dead/Bench. You should do these first, lift as heavy as you can, you should be dying afterwards. Then you can crack on with pullups, press, curls, row etc.



The good news is you are very strong in certain areas for your bodyweight. The bad news is you won't bench much more than 70kg without food/squat/dead!

I've read the advice but some advice I cannot mend unfortunately. You know why my deads and Squat is at that weight yet you try to make everyone think I'm not prioritising them without a good reason. Good man. Good people lift each other up. Not to put them down. You've been negative to me for a long time now. I expect better from someone like you

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About food, I don't have all the money in the world as a student but I do have all the typical bulk foods and I go shopping on Saturday and Sunday and it I have to make sure it's evenly eaten thought out the week
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You've been told by lots of people you need to eat more if you want to make any gains, yet you seem to ignore it. You're even de-loading in the hope that will improve your lifts, rather than just eating enough to perform, recover and grow.


Havnt ignored it. just cant do much about it. ive got to try progress with what ive got. im aware gaining weight will definitely reach my goal. if somepne can provide a visual representation of what they eat with where they buy their foods (under £30 and at least 2.5kcals) that would be very helpful

As for your legs, you may well have problems with them that limit you, lots of people do, it's a case of finding solutions to your problems.You can obviously squat/deadlift at least somewhat, which is a start, therefore you can easily improve on technique and find variants that limit discomfort and allow you to improve as much as possible.

i dont believe so. anything that involves a squatting movement will have an effect on my shins. as for deads i do sumo so my feet stance is wide. yet i felt some pain on the shins day after

Experiment with high/low bar, foot angle/position, width of your stance. Try box squats or hip belt squats. Experiment with conventional and sumo deadlifting. If volume is a problem just do 3X3 or a heavy working single/double and make up some volume with other low impact exercises. Leg press, extensions/curls, lunges etc.

box squats is very bad for the knees as youre going parallel? i plan to do leg extensions soon

I'm pretty sure there are some people on TSR with similar problems who manage to train? You had a thread on bowed legs and squats and the only thing you seemed worried about was squats making you shorter...
i doubt they will have severely bowed legs. i got mine from dad

I'm skint until I get paid, £15 a week does me 3000kcal. Bread, oats, soy milk, baked beans, peanut butter, margarine, rice, curry (curry powder, chickpeas, veg, coconut milk) and stuff for meatless load. Most of it from aldi, only pre-existing thing I had was some flour.

i need to see these meals! i dont kn0w h0w u can get 3k with this. i have most of the things u mentioned

You've been told by lots of people you need to eat more if you want to make any gains, yet you seem to ignore it. You're even de-loading in the hope that will improve your lifts, rather than just eating enough to perform, recover and grow.

As for your legs, you may well have problems with them that limit you, lots of people do, it's a case of finding solutions to your problems.You can obviously squat/deadlift at least somewhat, which is a start, therefore you can easily improve on technique and find variants that limit discomfort and allow you to improve as much as possible.

Experiment with high/low bar, foot angle/position, width of your stance. Try box squats or hip belt squats. Experiment with conventional and sumo deadlifting. If volume is a problem just do 3X3 or a heavy working single/double and make up some volume with other low impact exercises. Leg press, extensions/curls, lunges etc.

I'm pretty sure there are some people on TSR with similar problems who manage to train? You had a thread on bowed legs and squats and the only thing you seemed worried about was squats making you shorter...

1kg of frozen tesco value sausage rolls cost 90p for 5000 calories.


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Dem arteries doe

Why has your squat not progressed much? Any particular reason?

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