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 JIB's journal, my quest for strength...:P

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TSJIB-89
post Apr 24 2008, 10:24 PM, updated 17y ago

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ive been reading up on a few of the journals here, seems lots of members here are nice and helpful so i decided to give it a shot

A little bit 'bout my background

grew up doing typical bodybuilding routines to gain mass, never bothered to get cut and was trying to increase strength using a BB routine so i lost a lot of time on that.... the gym i came from didnt have a squat or power rack, dumbells were only up to 24kg... so yeah, had problems then.. just recently trying out a powerlifting routine for about 2 weeks now

current 1-rep max:

Bench: 130kg
deadlift: 190kg
Squat: 150kg (160kg now)

weight around 90-ish kg so yes i have a long way to go(will probably plan on getting lean after i increase my strength).... so pls spare me the flaming and stupid comments

trying to get the hang of max effort and dynamic effort days

Any advice given is greatly appreciated.

will start posting my journal soon

This post has been edited by JIB-89: Oct 22 2009, 10:35 PM
kianweic
post Apr 24 2008, 10:28 PM

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Holy crap.

That's very good strength mate. 90kg pushing 130-190kg is very amazing.

Anyway welcome in creating your web journal here.

I am Ken a.k.a kianweic, nice to post here....hehe..

Cheers
TSJIB-89
post Apr 24 2008, 10:55 PM

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WEDNESDAY

D.E UPPER

Bench press: (70x3) x8

Dips: 6,6,5

Military Press: 50 x6
50 x6
50 x6

Cable rows: 50 x6
50 x6
50 x6

Dumbell extension: 75 x6 (lowered the weight, neck was aching from 1st set)
70 x6
70 x6

Still new to this, so im unsure of selection of exercise, i read up a little from articles from T-nation

On a side note, my abs cacat from an injury in 2005... i use to do decline situps/crunches then i got a cram in between the reps, tried again and again but i kept getting cramps, i tried other stuff, basic crunches and situps but seems after every rep i get dismotivated cos my stomache starts twitching... like its suddenly gonna cramp up again... anyone has/had this problem before?
shanecross
post Apr 25 2008, 12:43 AM

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Your bench is sick! Welcome big guy.
pizzaboy
post Apr 25 2008, 07:22 PM

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QUOTE(JIB-89 @ Apr 24 2008, 10:24 PM)
It's time to stop lurking....
It's time to come in from the cold.....

So here i am, ive been reading up on a few of the journals here, seems lots of members here are nice and helpful so i decided to give it a shot

A little bit 'bout my background

grew up doing typical bodybuilding routines to gain mass, never bothered to get cut and was trying to increase strength using a BB routine so i lost a lot of time on that.... the gym i came from didnt have a squat or power rack, dumbells were only up to 24kg... so yeah, had problems then.. just recently trying out a powerlifting routine for about 2 weeks now

current 1-rep max:

Bench: 130kg
deadlift: 190kg
Squat: 150kg

weight around 90-ish kg so yes i have a long way to go(will probably plan on getting lean after i increase my strength).... so pls spare me the flaming and stupid comments

trying to get the hang of max effort and dynamic effort days

Any advice given is greatly appreciated.

will start posting my journal soon
*
You and I. We gotta train together man. Nice. Who cares about cutting right? Ur strong stuff.
Where U at?

You on pure westside or beginner westside or on westside 4 skinny bastards ala de franco? Age?
TSJIB-89
post Apr 25 2008, 07:38 PM

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Damn never thought id meet someone who'd say that haha finally after all this time being discriminated for not wanting to be a BBer rclxm9.gif
Nice to know you all
Im 18 right now, currently in damansara utama
I havent read up on those yet, so far ive only read the basic stuff from west side's website and read through the journals on t-nation tongue.gif
This is not the first time im trying this routine, in the past i did TRY but because my gym lacks a lot of stuff, i usually end up quitting in the 2nd-3rd week
pizzaboy
post Apr 25 2008, 08:07 PM

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Get another gym. Okay, I'll contact you when I come up to KL. Then we can train together. I'm currently on a 20 rep squat routine to bring up some overall strength and a lot of high rep stuff. Got kicked arse at "Pushmore" that day, and I wanna address my incapability when it comes to higher repetition stuff.

Make no mistake though, I'm still all in for low rep, high weight babies. Bodybuilding isn't my game either, so don't worry. Darn! You really amaze me with your numbers in the deadlift. I assume you're pulling conventional stance?

Nice stuff....10KG's above my max from a kid younger than me. I'm humbled!!! biggrin.gif
TSJIB-89
post Apr 25 2008, 09:14 PM

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nah.... that wasnt a conventional deadlift, sumo actually, but i hear that in PL meets both are accepted, its just some are able to lift heavier with either method isnt it?
pizzaboy
post Apr 25 2008, 09:21 PM

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I've been pulling conventional up to now, and worked up to a respectable amount I feel for it. However, recently I had a few friends (Jones and SydG) making fun of my extremely long torso (Yes, it's really that long in case you're wondering) and I'm thinking, perhaps it's better to just use the sumo style too.

Learning stuff about sumo, this is just my second time sumo pulling and worked up to 150KG's for a double. It feels MUCH more comfortable for my back and I think I'll stick to sumo pulling. After all, who actually picks a rock or anything, conventional style....I'm all for functional strength and power and speed.

You need to teach me the sumo deadlift properly, I suck really badly at it. Hell, I'm so bad at it, last wednesday, I tot you had to grip it close together. Hand side by side.

No wonder the bar kept tilting left and right.
TSJIB-89
post Apr 25 2008, 09:34 PM

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im not quite sure 'bout the 'proper' way of sumo deadlifting but i do it using wide stance and overhand grip,
somehow i feel i can grip better that way
anyway...

FRIDAY

D.E LOWER

Squats: (70x3) x8

Chinups: BW+15x6
BW+20X6
BW+20X4

D.B Shrugs: 45x10
45x9
45x6

D.B calf raise: 27x8
27x8
27x8

Front squats: 70x5
70x6
Couldnt/didnt go for a 3rd set, exhausted plus my shoulder hurt like nuts after the barbell rolled off from 1st set



This post has been edited by JIB-89: Apr 28 2008, 11:19 PM
TSJIB-89
post Apr 28 2008, 11:20 PM

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M.E Bench press

MONDAY

Incline Bench press: 60 x8
80x5
90x2
100x1
100x1

Cable rows: 60x6
60x6
60x6

Tricep pressdown: 25x15
25x15
25x15

Front delt raise: 20(yes, 20 pounds....)x10
20x10
20x10

Felt like crap, shoulder feels funny because i just realised i was holding the barbell wrongly the last session that i did my front squats.
To make it worse, i think my B.P pr is invalid...... i think my spotter did assist when he say he didnt... #!@% !!
pizzaboy
post Apr 29 2008, 10:36 AM

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Your incline bench, is it 45 degrees? Or is it about 70 degrees tilt on the bench? My gym comes with an adjustable bench, most guys tilt it 70 degrees and consider it an incline. Sorta stupid if you ask me.

30KG off your flat bench numbers in the incline, really big difference right? Weak shoulders?
TSJIB-89
post Apr 29 2008, 11:17 AM

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not sure, but main thing is i feel very awkward when i do Incline B.P here(fitness first) my previous gym used cybex stuff, maybe the bar here is heavier or length of bar might be diff, i feel awkward when lifting even 60, its easy weight just kinda feels like form is off, btw ive heard u guys mention 'pushmore'. is that a gym? i pass by the place every morning, sort of...

As for shoulders, well back then i did seated M.P using a smith machine, now got squat rack so its a new thing for me
pizzaboy
post Apr 29 2008, 11:24 AM

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I might have a free pass to FF for 3 months from June to August. Maybe we can train up together.

Pushmore is a gym. IT consists of kettlebells, dumbbells, chin-up bars, rings, medicine balls, sandbags and a "slosh" pipe. The place is sorta like a conditioning training place. You know about crossfit? They train based on those principles.

A circuit kinda system. You'll just die, smashed and tired if your fitness level isn't high enough. Try that place, 1st time free entry.
TSJIB-89
post Apr 29 2008, 11:29 AM

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nahhhh doesnt sound like my kind of thing and i probably wont last cause ive never done any training like that, irony is that i come from a family of runners tongue.gif how do you balance that with your workout? lifting heavy is already physically taxing, and what kind of program you on?
pizzaboy
post Apr 29 2008, 04:48 PM

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http://forum.lowyat.net/index.php?showtopi...00&p=17052694&#
That's what I'm on. Somewhat like a westside for skinny bastards program.

I don't actually feel that tired. it's actually pretty okay. I can even go swimming at night sometimes when I feel like it.
Then i usually leave Saturday to do this Crossfit thing. I'll do the circuit and then do a bit of strongman thing like car pushing, tire flipping and hammer work and boxing.

This post has been edited by pizzaboy: Apr 29 2008, 04:49 PM
TSJIB-89
post Apr 30 2008, 07:37 PM

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WEDNESDAY

M.E SQUAT

80 x7
100x5
120x3
130x1
140x1
150x1
160x1 P.R
170 (didnt quite get it, went down for a slight pause, and lifted it up, while pushing it up i dont know if i lost my balance or if i just wasnt ready for that weight, kinda titled forward and ended up raising my toes, then immediately racked it... oh well wasnt a complete bomb i'll get it next time biggrin.gif )

45 degree back raises: 15, 15, 15 (no weights)

medicine ball situps: 15,15,15

i know it doesnt look like much, couldnt do glute ham raises, didnt have anyone around to assist, as for the situpts well ive mention before ive got a problem with my gut, in fact it twitches now and then after todays workout, especially after i just ate... feels funny
TSJIB-89
post May 1 2008, 12:42 AM

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i wanna drop my weight soon, or perhaps now, just wondering if a caloric deficit will effect strength levels? will implementing cardio after my program effect recovery/strength? btw ive tried completely removing starch from my diet before, works fast but it usually wrecks my immune system... get sick fast and hard to recover... can anyone advice me on this??
TSJIB-89
post May 6 2008, 07:27 PM

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FRIDAY

D.E BENCH

Bench: (70x3) x10

dips: 25 x6
25x6
25x5

Military press: 50x6
50x6
50x6

Lat pulldown: 60x6
60x6
60x6

MONDAY

D.E SQUAT

SQUAT: (70X3) X8

Gluteham raise: 8, 8, 8

Goodmornings: 80 x6
80 x6
80 x6

Side bends: 40(lbs) x10
40 x10
40 x10

Calf raise: 65(lbs) x 6
65 x6
65 x6
pizzaboy
post May 6 2008, 08:14 PM

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Hey, can you post a vid of you on the DE squat?
i'd like to see how fast you are on a DE.
On a DE box squat, or a pause squat, I'm slow off parallel no matter what! Even without weights

However, below parallel I'm super fast. I can actually push 165KG'S in the hole, quite easily, but I just cannot get it out of parallel. And at the strongest point which is a 1/3 top part of the squat, I can push 200KG's off the pin. I'm going to address my parallel with more parallel box squats. Hmph!!



This post has been edited by pizzaboy: May 6 2008, 08:17 PM
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