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Post by jerrytheoctopus on Sept 8, 2012 17:25:25 GMT -6
Squat-398 lbs Deadlift-280lbs (i have terrible grip strength) Bench-190 Clean-155lbs Those are my main four workouts since they hit all muscle groups. Anybody have tips for me to increase those numbers? It would be much appreciated
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Post by sin on Sept 9, 2012 8:46:46 GMT -6
You might check out some of Venger's blogs on our Social Network. He has quite a few about his fitness goals and lifting (to include videos/photos).
cultofcthulhu.wall.fm/
CS
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Post by jerrytheoctopus on Sept 9, 2012 8:50:13 GMT -6
Thanks for the link
Awake!
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Post by I AM the Way on Sept 9, 2012 10:40:54 GMT -6
Are those 1 rep maximums? How long have you been at that plateau? What's your training/nutrition regimen like?
Your squat and deadlift are both impressive, especially the former. There's always room for progress, but I wouldn't be disappointed with where you're at right now.
Awake!
VS
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Post by jerrytheoctopus on Sept 9, 2012 10:48:06 GMT -6
Yes those are my one rep maxes. And my nutrition is mostly wheats and protein. I need to eat more greens and veggies. And ive been around this plateau for about a year. Ive been mostly training cardio since its the area right now which needs more improvement. My training is a bfs workout (bigger faster stronger) it incorperates olympic and powerlifting workouts and is mostly meant for proffessional athletes. They have this program at my school and i have taken it for every year. So about 3 years goin onto four years. Thank you master satanis!
Awake!
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Post by I AM the Way on Sept 9, 2012 11:06:59 GMT -6
Here are a few thoughts. Obviously, without knowing extensive and specific details about your entire regimen, I can only make suggestions.
- Add a little more protein.
- Add a little more fat.
- Increase your complex carbs and try a few new sources like sweet potato (What are your cheat days like, if any?)
- As you mentioned, eat more vegetables (and fruits!) like broccoli and salads with a variety of veggies, etc.
- Take a little more time off between workouts.
- Vary your rep range, 3 - 5 is probably ideal for increasing strength.
- Switch it up - change a few of your lifts, or at least alter the way you do them (i.e. wide grip to narrow grip or barbell bench press to dumbbell bench press).
- Decrease your cardio.
- Forget about stronger and bigger for now and focus on a different goal for a few months, such as getting leaner.
Hope that helps you out.
wyahzu,
VS
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Post by Timotheus Prophet of Darkness on Sept 9, 2012 15:15:19 GMT -6
one thing I have found that'll help is take a lift that can be done as a partial rep and do partials witha heavier weight,and with each workout slowly lower the bar farther then it was lowered the workout before and after a couple of workouts you'll be doing full reps with the new weight.
Theres also been a few old timers that have done that as well which is where I got the idea at!
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Post by jerrytheoctopus on Sept 9, 2012 16:57:18 GMT -6
I will try that. Thank you for the tips master satanis. And ill be sure to try that method timotheus
Awake!
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Post by I AM the Way on Sept 10, 2012 11:06:59 GMT -6
Do you currently take any supplements? You might want to try Nitric Oxide, Creatine, or a protein powder that contains extra Branched-Chain Amino Acids.
Awake!
VS
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Post by jerrytheoctopus on Sept 10, 2012 14:49:30 GMT -6
Currently no. I dont use supplements. But i have used protein powder in the past
Awake!
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