Hewhos PB thread

Discussion in 'Weight Training' started by hewho, Sep 7, 2017.

  1. hewho

    hewho Valued Member

    So, while training for my first physique competition this October, I've been setting myself some new PB's, with some lofty goals for the end of the year!
    Bodyweight 65kgish, height 5'7.
    Deadlift: PB 120kg for 2 reps, but shoddy form, 100kg for 8 keeping decent form. Goal is 130kg (roughly 2xBodyweight) Will retest 120kg this month

    Bench press: Hit a new PB today! :) 65kg for one rep, very slow, with more speed in one arm than the other. Low, and not massively impressive, but it's bodyweight, and I'm happy. Goal for the end of the year is 100kg, depending on competition schedule.

    Squat. PB currently 75kgx3. Goal is 100kg for the end of the year, and I want to get double bodyweight in 2018! Hopefully videos to follow!
     
  2. hewho

    hewho Valued Member

    Bodyweight has now gone up to 66kg, This means I have to increase my bench press to bodyweight again! Tried for 65kg push press, failed awfully, but getting 60kg for 3.
     
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  3. hewho

    hewho Valued Member

    Bench press 67.5kg for two, going to get a video next time!
     
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  4. hewho

    hewho Valued Member

    Competed in my first physique competition, didn't manage to qualify for the British finals, but it was a fun experience. I was probably more nervous than I have been for the few occasions I've fought. Off season now, so the plan is to follow 5x5, get some more mass on me, and try again next year :)
     
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  5. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    5x5's not gonna be optimal for putting on mass, tho. Total workload (hypertrophy is driven by training volume) is going to be very low until you're near stalling since the sets and reps are fixed. If you do 5x5 I'd suggest at least spreading out the main lifts over several days and doing extra volume with accessory lifts for the main lift afterwards
     
    hewho likes this.
  6. hewho

    hewho Valued Member

    Cheers :) I'll be doing accessory lifts alongside, but since I want strength as well as hypertrophy I'm starting with 5x5. Being quite lazy I'm following an app for it, and looking at it the main lifts are spread out.
     
  7. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    That works, then! :D
     
  8. hewho

    hewho Valued Member

    Squats 70kg x5 set number 2


    Just got 72.5kg 5x5, but no footage :( might not get the 100kg this year, but hoping for 80 by Christmas.
     
  9. hewho

    hewho Valued Member

    Hit a plateau squatting 77.5kg, dropped it back down to 70kg now, working back up. May do a light week in December if I dive back in and compete at the no gi in Birmingham. Bench has gone steady, hit 70kg for 2 a week or so ago. Doing lots of higher rep work on arms, building 8-12 rep weight up.
     
  10. hewho

    hewho Valued Member

    Changed gyms due to various issues that would breach ToS to talk about, so been without heavy weights for a while. Changed my focus from 5x5 to a programme I'm writing and trialling on myself, focusing on the 8-10 rep range, slightly more accessory work. Using my works gym, which has plenty of Dumbells for my pressing needs, but no squat rack, so I'm on to light barbell jumping squats. (Although I have purchased some stands, just need to build them!) Current PBs:
    Bench Press is 30kg Dumbbells for 3.
    Barbell Jump Squats 45kg for 6, 25 for 10

    I have some running events coming up, so I'm also doing some work on my cardio, including trying to improve my swimming.
    Swimming PB 3 lengths breaststroke without stopping, the most I've managed since GCSE PE 6 or so years ago!
     
    axelb likes this.
  11. hewho

    hewho Valued Member

    New work, new gym, new barbell and power cage! :D
    Squat 80kg.
    Bench 72.5kg
    BO Row 65kg
    Deadlift still at 120kg, but that's going to be my focus, will update in a few weeks, possibly some videos in the meantime! Here is the bench press. (Did try to upload the file but it's too large, I make no money from this youtube account, but if it does break ToS let me know!)


    Bodyweight
    Wide grip overhand pullups 12
    Dips 14
     
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  12. Mushroom

    Mushroom De-powered to come back better than before.

    Great stuff!
     
    hewho likes this.
  13. axelb

    axelb Master of Office Chair Fu

    got to love a work gym setup :D

    A powercage aswell; brilliant! all my previous work gyms have been a bunch of dumbells and a treadmill.
     
  14. hewho

    hewho Valued Member

    Thanks @Mushroom !
    @axelb yeah, I work for two leisure centres which don't have an oly bar, squat rack, or a proper bench setup between them, so I was thrilled when my third place of work got this setup xD
     
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  15. hewho

    hewho Valued Member

    got a squat in between cleaning, yesterdays PB at 80kg
     
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  16. axelb

    axelb Master of Office Chair Fu

    good stuff! it didn't look like you struggle to push the pb out, so more PB's to come I think :D
     
  17. hewho

    hewho Valued Member

    I'll go for another one when I'm comfortably getting a few sets of 6 from it, slow and steady etc. But yeah, it felt fairly strong
     
    axelb likes this.
  18. axelb

    axelb Master of Office Chair Fu

    best way to do it I feel, keep building on successful lifts. I believe it helps with the confidence on lifting :)
     
    hewho likes this.
  19. hewho

    hewho Valued Member

    Spent a month working on volume, building up to squatting 65kg for 20 reps.
    Started focusing on strength range now, PB tested today, hit 90kg for 2. Not perfect but here it is:
     
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  20. hewho

    hewho Valued Member

    GOT THE 100KG! :D There was some wobble, and some struggle, so won't be hitting it again for a little while, work on building the reps between 80 and 95 kg
     
    axelb likes this.

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