Son Goku
Great Sage Equalling Heaven
I'm also already at an ideal size.
5'10 215lbs is already big.
That's great.
It's also irrelevant. 
Being a member of #PowdaBoyz has nothing to do with your stats.
Essential Random Gym Thoughts Revisited...
- Thread starter -G$-
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That's great.
It's also irrelevant. Being a member of #PowdaBoyz has nothing to do with your stats.
I don't need powda.That's great.
Being a member of #PowdaBoyz has nothing to do with your stats.
Son Goku
Great Sage Equalling Heaven
#PowdaBoyz Assemble. Status check. All wings report in.
@The Butcher
@The ADD
@You know damn well
@Gully Bull
@portcityplaya
Got 4 more weeks of full-body training before testing my maxes the final week in December.
I just spit out my coffee at this shyt bruh
.- - -
With the last month in the year think ima hit all my goals
385 Dead
275 Squat
245 Bench
165 OHP
@ 8 months of training. 6’0
rounded up 
Was hoping for 185 but fukkkk that rn 
Squat I got in the bag, Bench I can do according to my 1RM. I’m shy on the deadlift but I know I’m leaving weight on the table due to grip
. OHP I haven’t worked up that high but I banged out a few sets of 135x3 after heaving benching. Ambitious but would like a 5/4/3 plate on the big three by YE 22’. At approximately same body weight
MVike28
right around the ACC
Ended my coaching. Still eating clean, but enjoying more of life.
Under 10% is fine for a short term (vacation, etc) but not sustainable. Eating a bit more and gaining size.
Simple theory once you get to a lean state is 80% adherence to diet, 20% have fun, keep training and decent cardio consistent, then make adjustments as you go depending on what you see.
No cravings at all, I just indulge in what I like but never overeat. Cardio is 20 mins since my bf is so low, its amazing once you hit that level how easy maintenance is.
We came a long way from the COVID lockdown days last year.
Under 10% is fine for a short term (vacation, etc) but not sustainable. Eating a bit more and gaining size.
Simple theory once you get to a lean state is 80% adherence to diet, 20% have fun, keep training and decent cardio consistent, then make adjustments as you go depending on what you see.
No cravings at all, I just indulge in what I like but never overeat. Cardio is 20 mins since my bf is so low, its amazing once you hit that level how easy maintenance is.
We came a long way from the COVID lockdown days last year.
Son Goku
Great Sage Equalling Heaven
I just spit out my coffee at this shyt bruh
- - -
With the last month in the year think ima hit all my goals
385 Dead
275 Squat
245 Bench
165 OHP
@ 8 months of training. 6’0& 195.rounded up.Was hoping for 185 but fukkkk that rn
Squat I got in the bag, Bench I can do according to my 1RM. I’m shy on the deadlift but I know I’m leaving weight on the table due to grip
Ambitious but would like a 5/4/3 plate on the big three by YE 22’. At approximately same body weight
Very ambitious but possibly doable, depending on how long you can constantly gain strength at a linear/intermediate rate. Be much easier if you went up 10-20 pounds but that's neither here nor there.
Just some notes:
- OHP: OHP will be the hardest to progress on; it just is.
- Deadlift: Gonna have to get your grip right. Figure it out. Might require using hook grip, chalk, adding grip-specific exercises to the end of your workouts 2-3x a week, etc. Grip issues will expose your pull more and more the heavier it gets. Going up over 100 pounds in a year will require programming attuned to specifically increasing your 1RM deadlift.
- Bench: Going up 30-40 pounds in a year is possible. Going up 70 is gonna be rough. Gonna have to dial in your frequency to find that perfect number (hint: it's probably 3 or 4 times per week) while managing fatigue. Don't forget to keep your upper back, rear delts, and lats as strong and thick as possible. The thicker your back, the more of a platform you have to press from and the shorter the distance the bar has to travel.
- Squat: Unlike deads which are more grip- and technique-intensive, the squat does benefit somewhat from an increase in body mass (like the bench). If you wanna squat over 2x your BW your form (either low- or high-bar) will absolutely need to be dialed in, as will your frequency to keep that neural efficiency intact. Fortunately, building up your squat should help your deadlift increase, especially if it's a low-bar squat. The downside is that both of these lifts are taxing and work almost the exact same muscle groups, so overdoing volume/frequency on one will affect your ability to increase volume/frequency of the other.
Taking your PLT up over 300 pounds in a year is doable (I've gone up over 120 pounds in 11 weeks), especially since your total is low (it gets harder to add to those numbers the stronger you are), but staying at the same weight will only make things tougher. Gonna need to really focus to make it happen on time.
Diet, training, and rest/recovery are gonna have to be A-1, especially recovery.
Good luck reaching your goals in this new year and of course, if you have questions, ask.
Son Goku
Great Sage Equalling Heaven
These dudes that have never been that lean just don't know. It looks like fun til you realize:
- your lifts are down
- you're constantly hungry
- you're immune system is hit
- you get colder easier
- some of your clothes don't fit right
- some hoes will think you look gross
It has it's pros and cons.
MVike28
right around the ACC
Exactly breh.
These dudes that have never been that lean just don't know. It looks like fun til you realize:
- your lifts are down
- you're constantly hungry
- you're immune system is hit
- you get colder easier
- some of your clothes don't fit right
- some hoes will think you look gross
It has it's pros and cons.
I want to look healthy in my clothes. When you're shredded your neck is smaller, arms are smaller, face got that death face.
My sweet spot will be 192 lbs, I'm 6'. I'm at 187 now and climbing. And you know when you get too fluffy and you make small adjustments to tighten up but nothing too drastic.
Very ambitious but possibly doable, depending on how long you can constantly gain strength at a linear/intermediate rate. Be much easier if you went up 10-20 pounds but that's neither here nor there.
Just some notes:
- OHP: OHP will be the hardest to progress on; it just is.
- Deadlift: Gonna have to get your grip right. Figure it out. Might require using hook grip, chalk, adding grip-specific exercises to the end of your workouts 2-3x a week, etc. Grip issues will expose your pull more and more the heavier it gets. Going up over 100 pounds in a year will require programming attuned to specifically increasing your 1RM deadlift.
- Bench: Going up 30-40 pounds in a year is possible. Going up 70 is gonna be rough. Gonna have to dial in your frequency to find that perfect number (hint: it's probably 3 or 4 times per week) while managing fatigue. Don't forget to keep your upper back, rear delts, and lats as strong and thick as possible. The thicker your back, the more of a platform you have to press from and the shorter the distance the bar has to travel.
Taking your PLT up over 300 pounds in a year is doable (I've gone up over 120 pounds in 11 weeks), especially since your total is low (it gets harder to add to those numbers the stronger you are), but staying at the same weight will only make things tougher. Gonna need to really focus to make it happen on time.
- Squat: Unlike deads which are more grip- and technique-intensive, the squat does benefit somewhat from an increase in body mass (like the bench). If you wanna squat over 2x your BW your form (either low- or high-bar) will absolutely need to be dialed in, as will your frequency to keep that neural efficiency intact. Fortunately, building up your squat should help your deadlift increase, especially if it's a low-bar squat. The downside is that both of these lifts are taxing and work almost the exact same muscle groups, so overdoing volume/frequency on one will affect your ability to increase volume/frequency of the other.
Diet, training, and rest/recovery are gonna have to be A-1, especially recovery.
Good luck reaching your goals in this new year and of course, if you have questions, ask.
As always breh appreciate the input. Realistically, the 5/4/3 is a general rule of thumb. I think it was Wendler who said novices have the fortune on not planning so far out in advanced.
Finally getting me a belt, straps, and some chalk…Going to see any marginal changes with those.
Hopefully I can continue to linerally progress under nSuns(besides a few weak days haven't missed a top set really) with plans on adding the 5th day end of January. Tentatively plan on running that till April which will be my one year mark. At that point I’ll reassess my year end goals & create plans then.
Son Goku
Great Sage Equalling Heaven
Well 3/4/5 is a 1215 pound total. Most folks aren't seeing that, especially in a non-powerlifting gym, so saying it's a general rule of thumb is somewhat inaccurate.
(The benchmark to say yes, you even lift is SBD 315/225/405.)
Also, instead of getting straps I'd get wrist wraps. Straps will only kind of mask your lacking grip strength IMO. I'd also get knee sleeves if you haven't already.
trap101-ETHout-Allegri-In
All Star
I'm seening my veins again. Oh it's getting good.
Gully Bull
Love Sponge
Would y’all consider starting a newbie on a push pull legs routine if it’s just to get their form down on all major lifts and show them a variety of exercises that they can use?
Someone asked me to help em get started at work. I don’t mind helping but I prefer working out alone so in my mind, getting him a solid foundation should be enough for him to navigate successfully (if he even adheres to working out consistently)
Someone asked me to help em get started at work. I don’t mind helping but I prefer working out alone so in my mind, getting him a solid foundation should be enough for him to navigate successfully (if he even adheres to working out consistently)
Son Goku
Great Sage Equalling Heaven
Son Goku
Great Sage Equalling Heaven
No. Too many different lifts to worry about you teaching and then learning.
Them doing a PPL split successfully is also contingent on them eating properly, sleeping, recovering sufficiently, *and* showing up 5 (minimum) to six times a week.