Do these maxes make sense together? What's weak?

Discussion in 'Fitness & Nutrition' started by GuOD, Apr 5, 2007.

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  1. GuOD

    GuOD mcflurry diet

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    Trying to figure out what muscle group I need to work harder or if I should just keep up what I've been doing.

    flat bench: 225x1 max
    squat: 235x1 max or 225x3
    deadlift: 345x1 or 295x5
    shoulder db press: 65x3 or 60x8 (is this too weak?)
    decline cg bench: 245x2

    I know I'm weak - and I'm fat so #s aren't impressive at all but I want to improve.
     
  2. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    legs
     
  3. GuOD

    GuOD mcflurry diet

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    I've been seriously slacking going to the gym recently but I always do legs first when I get back into it.

    My leg workout is usually like this:

    squats
    lunges or SLD
    leg press
    lunges (if did SLD) or some random thing like leg curls which I know aren't very useful

    Should I change something?
     
  4. ChaCha

    ChaCha Active Member

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    your squat should be much higher than your bench. For a beginner (someone who isn't competing), its normal for a deadlift to be higher than your squat.
     
  5. apman0000

    apman0000 OT Supporter

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    your squat and bench are about the same, your squat should be way higher than your bench so I'd say it's time to add more to your leg days for starters
     
  6. GuOD

    GuOD mcflurry diet

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    Could I temporarily switch to a routine that would make my legs stronger?

    Ceaze - what routine would you recommend where I can do legs 4-5x a week? I'll forget about the other stuff temporarily until my legs catch up.

    I really think my legs hold me back overall and for deadlifting.
     
  7. tkluu

    tkluu New Member

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    modified bill star did wonders for my squat
     
  8. nwmrkt

    nwmrkt New Member

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    yeah, try it out.
     
  9. K20Z3

    K20Z3 New Member

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  10. ralyks

    ralyks New Member

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    Screw temporarily, stay on it until your legs stop getting stronger.
     
  11. GuOD

    GuOD mcflurry diet

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    As far as I know there are no gyms in my area that I can afford that have a squat rack and stuff. I'm going to miss university :wtc:

    I'm going to try the 5x5 madcow routine. I'm just curious about a few things.

    When I workout now - I usually start my strongest weight and then do less and less. I pyramid up for some exercises, but generally if I pyramid up I get weaker. Will it just take time for my body to adjust to increasing like this or is it just not going to work for me?

    What if my body can't handle all this stuff? I seriously doubt I could do 3 full compound exercises like that if I'm working up to my 5RM for each. I'm also cutting so I doubt this helps :noes:
     
  12. ralyks

    ralyks New Member

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    You're pyramiding up to a 5RM on that routine, your body will adjust fast. It took me about 3 weeks to get used to mondays, and although it destroyed me I got through it with no problem. Just make sure you're really pushing yourself and you'll get stronger.

    You might want to start off your days with squats, concentrate on the area that is lacking first then go though with the rest of the routine.
     
  13. Ghost of Swayze

    Ghost of Swayze Ofcourse you mad

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    Legs

    How the hell is your squat the same as your bench?
     
  14. GuOD

    GuOD mcflurry diet

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    I dunno :wiggle:

    I played soccer for 10 years. It's just the squatting motion is very awkward for my body/legs. I am not flexible enough to do a squat without the weight pushing me down. I've tried working on this but other stuff in life keeps me away from the gym and I keep losing any flexibility.

    I started doing legs intensely as soon as I found OT F&N but I haven't been working out consistently at all throughout uni. The thing is I've been getting fatter - for some reason my bench goes up easily but my deadlift hasn't moved in 2 years and my squat is stronger but still weak overall. I can deadlift more reps but I haven't lifted more than 345.


    Also - I just wanted to say that I do get stronger almost every time I go to the gym. Probably a combination of getting fatter and working out with intensity. I never workout half assed - just my legs are weak to start
     
  15. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Have you watched the Dan John seminar video?

    Here's a link to it: http://video.google.com/videoplay?docid=-6529481301858251744
     
  16. GuOD

    GuOD mcflurry diet

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  17. GuOD

    GuOD mcflurry diet

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    Watched the first bit and I can't even do the first part.

    The only way I can get down to parallel/past is to round my lower back. Even then, it's hard to balance and it kills my quads/hamstrings like they're being stretched to far.

    Could you PM your email and I send you a video? I might be doing it wrong :sadwavey:

    Edit: I also fall back at the bottom. Need to hold onto something.
     
    Last edited: Apr 7, 2007
  18. K20Z3

    K20Z3 New Member

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    You wont have to really worry about it being to serious on your body because the routine is meant for intermediate/beginner and jsut like ralyk said that your body will adjust to the three compound lifts in one workout day.
     
  19. GuOD

    GuOD mcflurry diet

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    Tried it out today and tested my squatting. I definitely get below parallel when I have weight on my back.

    Probably going to start a log now too.

    Squat:
    135x5
    155x5
    175x5
    185x5
    205x3

    Bench
    135x5
    155x5
    175x5
    185x5
    195x5
    200x4

    BB row:
    115x5
    135x5
    145x5
    155x5
    165x5


    I know we're not supposed to change the routine at all but can I replace bb exercises with db?

    Can I do DB incline instead of BB? What about 1arm row instead of BB row?
     
  20. K20Z3

    K20Z3 New Member

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    Why do you want to change the DB for BB? I personally wouldnt especially since it absolutely says not to fuck with the routine.
     
  21. BrownWalrus

    BrownWalrus New Member

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    yea your squat seems really low compared to your bench, definitely work legs more
     
  22. Pride43

    Pride43 New Member

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  23. GTLifter

    GTLifter Banned

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  24. tkluu

    tkluu New Member

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    video was really informal
     
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