hitting my physical max

UL_heart_throb

Hi guys,

Been powerlifting and body building for about 2 years now, 4 days a week. 5'4" and 85kg, fairly ripped.

Problem is I think I've hit the peak of my natural performance. Squatting 110kg 5x5, Deadlifting 95kg (5x5) and benching 70kg. Can't seem to pull or push any higher than that.

Just wondering if it's time for me to invest in some big boy juice, don't worry i know a lot of the pros and cons as I am sports science student.

just wondering if any experts out there think i can make improvements with a new programme.

eat very clean and get plenty of rest. drink a lot of milk

TimeToShine

this will probably get closed but 85kg at 5'4 and "ripped" is bloody massive, do you just want to get stronger or what? your deadlift is very low for someone your height and weight, i'm 100% sure you could pull at least 140kg if you've been doing them for two years.

mloc

UL_heart_throb wrote: »

Hi guys,

Been powerlifting and body building for about 2 years now, 4 days a week. 5'4" and 85kg, fairly ripped.

Problem is I think I've hit the peak of my natural performance. Squatting 110kg 5x5, Deadlifting 95kg (5x5) and benching 70kg. Can't seem to pull or push any higher than that.

Just wondering if it's time for me to invest in some big boy juice, don't worry i know a lot of the pros and cons as I am sports science student.

just wondering if any experts out there think i can make improvements with a new programme.

eat very clean and get plenty of rest. drink a lot of milk

Those weights are very low for someone your size. Your BMI is about 32 or so and if you are low body fat like you claim, that's a pretty poor power to muscle mass ratio.

You should be able to improve quite a bit on those lifts with diet and training modifications. "Big boy juice" doesn't even come into it at that level.

UL_heart_throb

Sorry lads that was a typo. Still kinda stick to the imperial system for body weight, 11 stone so about 75/76 soaking wet.

Just wondering why I can't see any progress. I think it might be a grip thing on the deadlift, might get some straps, a belt and some shoes. If i'm going to go artificial may as well go all the way. will lay off the juice for a few months see if my numbers go up

UL_heart_throb

hi again,

on rereading all the posts i think i expressed myself badly and got taken up a bit wrongly.

about 2 years about i was about 66kg, very skinny, very small. used to play a lot of soccer but tore the acl and started doing a bit of rehab in the gym after a while and fell in love with it.

been working steadily ever since and have been on a upward trajectory with the exception for a few blips around exam time etc. I just feel with my small frame, small levels and basically lack of 'natural strength' i think i've progressed as far as possible without doing anything radical.

i think i need a new programme and need to start upping the calories maybe take some protein shakes.

i think i was just jealous of some of the lads in the gym who lift more, seem to work less and give me the impression they're jabbing needles in their arse. i think it's a bit unfair they're making progress while i've been left behind despite being so diligent with my work ethic.

TimeToShine

11 stone is under 70kg btw.

you should just do a strength program, SS or SL 5x5.

Hanley

I was about to call troll, and am still scooby-dubious, buuuut...

Your nutrition, training or recovery is crap, or all apply.

Hard to say without a fuller picture.

What's your current training?

Give a sample days diet.

How many hours a night do you sleep?

EDIT: haven't read past the first post

UL_heart_throb

alright james, nice to have you on board, love the blog btw. think i'll try the 3x3 programme you have.

breakfast is cereal and coffee.
lunch is a wispa, a bottle of lucozade or coke
dinner is tex-mex specaial - chilli con carne, rice, chips, chicken strips
supper would be some more chocolate and a fizzy drink, keep me going in the library
that is what i had today. wasn't in the gym today, tomorrow i'd eat two chicken breasts and veg split before and after workout.

generally sleep 8-9 hours.

don't really keep a food log or sleep diary.

mloc

UL_heart_throb wrote: »

eat very clean

...

UL_heart_throb wrote: »

breakfast is cereal and coffee.
lunch is a wispa, a bottle of lucozade or coke
dinner is tex-mex specaial - chilli con carne, rice, chips, chicken strips
supper would be some more chocolate and a fizzy drink, keep me going in the library
that is what i had today. wasn't in the gym today, tomorrow i'd eat two chicken breasts and veg split before and after workout.

That might be one of the worst diets I've ever seen.

crazy_kenny

sound like your diet is holding you back.

Check out the paleo diet

SteelyDanJalapeno

I cant take you serious with that username

Paudee

UL_heart_throb wrote: »

alright james, nice to have you on board, love the blog btw. think i'll try the 3x3 programme you have.

breakfast is cereal and coffee.
lunch is a wispa, a bottle of lucozade or coke
dinner is tex-mex specaial - chilli con carne, rice, chips, chicken strips
supper would be some more chocolate and a fizzy drink, keep me going in the library
that is what i had today. wasn't in the gym today, tomorrow i'd eat two chicken breasts and veg split before and after workout.

generally sleep 8-9 hours.

don't really keep a food log or sleep diary.

I burst out laughing in work and now people are staring at me.

queev1988

Doesn't say much for your sport science course. Go back to bed!

Hanley

UL_heart_throb wrote: »

alright james, nice to have you on board, love the blog btw. think i'll try the 3x3 programme you have.

breakfast is cereal and coffee.
lunch is a wispa, a bottle of lucozade or coke
dinner is tex-mex specaial - chilli con carne, rice, chips, chicken strips
supper would be some more chocolate and a fizzy drink, keep me going in the library
that is what i had today. wasn't in the gym today, tomorrow i'd eat two chicken breasts and veg split before and after workout.

generally sleep 8-9 hours.

don't really keep a food log or sleep diary.

I'm still sitting on the fence as to whether you're srs or not. Do you really believe that diet is anywhere close to "clean"?

Brian?

I'm not convinced this isn't a troll job, thread locked for now pending review.

Brian?

Right, I'm going to re open the thread for now.

UL_heart_throb

I guess when it was all down on paper it isn't too clean at all. I don't drink any alcohol though.

I'd say my diet and my sleeping may have a lot to play in this after all.

I had a 3 medium free range egg omelette with roast vegetables (peppers, red onion, carrot) and salami for breakfast.

going to have a chicken breast salad with kos lettuce, sweet corn, more roast vegetables and a bitta bread.

Was just doing some drop snatches in the gym there, at about 35kg i switched to snatch balances. You must be some beast hanley to squirt out 3x50 on your first attempt. just a coinkydink that happened to be looking these up on youtube today and your one popped up.

https://www.youtube.com/watch?v=PVYXbDFZHWg

Mellor

You are probably genuine, the initial posts just came off poorly.

UL_heart_throb wrote: »

Been powerlifting and body building for about 2 years now, 4 days a week. 5'4" and 85kg, fairly ripped.

UL_heart_throb wrote: »

Still kinda stick to the imperial system for body weight, 11 stone so about 75/76 soaking wet.

Step 1: Weigh yourself.
Don't estimate. Don't use the weight you "know" you are. Weigh yourself today. Writye it don't somewhere with todays date.
You never be able to track changes properly is you don't have a reference point. In those 2 posts above you quoted 3 different weights. 85kg, 76kg and 11 stone (70kg).

Step 2. Fix your diet. You know its awful. Nowhere near clean.
I drink at the weekends, and I'd say my diet including the drink is far better. I'd change every single meal you listed. Build you meals around a protein source, the only meal that looks half decent in terms of protein is dinner. And even then its prob not great if its not homemade.
Aim for 200g protein a day. The rest coming from decent carbs and fats to hit about 2500 calories.

Squatting 110kg 5x5, Deadlifting 95kg (5x5) and benching 70kg

Are they weights for reps or 1RM singles.
I don't think you've reached your max potential either way tbh. Its far more likely that your training has been lacking.
What's your training program like?
Step 3. Improve it. There is something you can do somewhere.

Take those 3 steps and I'd expect improvement over the 4 to 8 weeks.

UL_heart_throb

Ok. Weighed myself in the gym, 155lbs, no weight cut, frankie edgar would be proud.

I'm actually 5'7", i measured my length today as well.

ok going to try eat more home made stuff

started the day with my 3 egg omelette and had chicken and lamb stew post work out.

Will aim for 3 or more small meals today (18:00 now).

Those weights were kinda my personal bests, but for 5x5. Never tried a 1RM. today i Squatted 102.5 (5x5) dl 87.5. (5x5) Overhead press 42. (5x5)

I think my problem is i work out on my own and i made my own programme from starting strength. I don't really work out with anyone else or get any advice assistance until now. I don't use a spotter so I don't really get to push myself really under the bar.

I was talking with my friend who just finished a msc in sports psychology and she said i have a lot of traits associated with under performance. I'm afraid of attempting things I am not certain I can succeed at. E.g. I won't go to 110kg squat cos I know I can't do the full 5x5 so I don't push myself. Next, I hate failing when other people are watching, I'll never go into uncertain territory if there are any other people in the gym in case they see me drop the weight. She said I was too concerned with doing things correctly rather than being more bold. She said there are a lot of psychological reasons for my plateaus, but i guess she would cause that's what she does in college.

Hanley

Hmmmm sounds like this is the sort of motivational stuff you need;

https://www.youtube.com/watch?v=unkIVvjZc9Y

Squatz

I'm not sure whether this is a wind up or not, but I'll give you the benefit of the doubt. I'll be brutally honest and sorry if you don't like it.
You are 155lbs at 5ft7(skinny as fcuk) nowhere near natural potential
You are fairly weak(95kg dead) nowhere near natural potential
Your diet is atrocious(sports science student would know this)
Big boy juice??? What do you think will happen with that pi$$ poor diet? F all thats what.

You need to sort your diet out, start training harder, forget about juice(you are not a big boy) and you might get somewhere.

Still think this might be trolling though

Dermighty

You're talking about reaching your maximum potential but you're also lifting 5x5 on everything. What you can do 5 reps of isn't necessarily anywhere near what you can do for 1 rep with max effort.

Regards your diet, it looks pretty bad. whether you eat healthy food or not if you you're not getting what your body needs (before and after training in particular) then it makes no difference how good your diet is.

Hanley

Squatz wrote: »

I'm not sure whether this is a wind up or not, but I'll give you the benefit of the doubt. I'll be brutally honest and sorry if you don't like it.
You are 155lbs at 5ft7(skinny as fcuk) nowhere near natural potential
You are fairly weak(95kg dead) nowhere near natural potential
Your diet is atrocious(sports science student would know this)
Big boy juice??? What do you think will happen with that pi$$ poor diet? F all thats what.

You need to sort your diet out, start training harder, forget about juice(you are not a big boy) and you might get somewhere.

Still think this might be trolling though

Agreed on all points. But he called me awesome. So benefit of the doubt granted.

UL_heart_throb

Hanley wrote: »

Hmmmm sounds like this is the sort of motivational stuff you need;

https://www.youtube.com/watch?v=unkIVvjZc9Y

Mock all you like. If you would have told the average Limerick man 40 years ago there will be 'fitness clubs' on every corner and people paying a significant chunk of their weekly wage to be a member of one they would have laughed in your face. If you would have told the average limerick man 20 years ago that people would be paying 150 euro to do crossfit with a glorified PT they'd laugh in your face. Now, if you told the average limerick fella not only will people be investing in big gyms, with personal trainers, they'll be also getting sports psychologists, they'll laugh in their face. I'll be the one laughing in faces in 20 years time though. Trust me, the writing is in the wall. Every gym will have a sports psychologist

Squatz wrote: »

I'm not sure whether this is a wind up or not, but I'll give you the benefit of the doubt. I'll be brutally honest and sorry if you don't like it.
You are 155lbs at 5ft7(skinny as fcuk) nowhere near natural potential
You are fairly weak(95kg dead) nowhere near natural potential
Your diet is atrocious(sports science student would know this)
Big boy juice??? What do you think will happen with that pi$$ poor diet? F all thats what.

You need to sort your diet out, start training harder, forget about juice(you are not a big boy) and you might get somewhere.

Still think this might be trolling though

Well no offence mate, but I've seen your type around the gym a lot. I don't want to be a huge fat fella heaving 150kg weights, I want to get strong and stay lean.

Dermighty wrote: »

You're talking about reaching your maximum potential but you're also lifting 5x5 on everything. What you can do 5 reps of isn't necessarily anywhere near what you can do for 1 rep with max effort.

Regards your diet, it looks pretty bad. whether you eat healthy food or not if you you're not getting what your body needs (before and after training in particular) then it makes no difference how good your diet is.

I'm talking about my natural potential for having good control over the weights. Not interested in what I can rep once. What good is that to anyone, except in the case where i have to bench a fallen tree off my chest to escape a car crash or something. I've been steadily going up for 1.25 or 2.5 kg on lots of stuff and always revert back a step if i can't bang out 5x5s on them. That's how I want to progress.

All this talk of food has been obsessed tbh. I've had a whole chicken breast ceasar salad, 2 apples, toast and crackers since my post work out meal. Will be weighting 100kg nevermind benching 100kg before long.

Burkatron

UL_heart_throb wrote: »

Mock all you like. If you would have told the average Limerick man 40 years ago there will be 'fitness clubs' on every corner and people paying a significant chunk of their weekly wage to be a member of one they would have laughed in your face. If you would have told the average limerick man 20 years ago that people would be paying 150 euro to do crossfit with a glorified PT they'd laugh in your face. Now, if you told the average limerick fella not only will people be investing in big gyms, with personal trainers, they'll be also getting sports psychologists, they'll laugh in their face. I'll be the one laughing in faces in 20 years time though. Trust me, the writing is in the wall. Every gym will have a sports psychologist

He's mocking you because it's hilarious you're making up every excuse under the sun not to progress! No one is laughing at using sport's psychologists. Why would you have the last laugh, you're not a sport's psychologist? HTFU

Well no offence mate, but I've seen your type around the gym a lot. I don't want to be a huge fat fella heaving 150kg weights, I want to get strong and stay lean.

I'm your size (5'6) 70kg & I deadlift 140kg, I'll be the same size by the end of the year & will hopefully be hitting 175kg!

I'm talking about my natural potential for having good control over the weights. Not interested in what I can rep once. What good is that to anyone, except in the case where i have to bench a fallen tree off my chest to escape a car crash or something. I've been steadily going up for 1.25 or 2.5 kg on lots of stuff and always revert back a step if i can't bang out 5x5s on them. That's how I want to progress.

All this talk of food has been obsessed tbh. I've had a whole chicken breast ceasar salad, 2 apples, toast and crackers since my post work out meal. Will be weighting 100kg nevermind benching 100kg before long.

You should get your sports psychologist friend to diagnose why you're now obsessed with food! You're either a troll or you're really **** at your course as you don't have a clue what you're talking about

Hanley

Yeah I'm out of this thread becuase it's either a troll job or Lillis the OP just wants to hear what they should do and isn't bothered actually making the change. So it's a complete waste either way.

UL_heart_throb

Burkatron wrote: »

I'm your size (5'6) 70kg & I deadlift 140kg, I'll be the same size by the end of the year & will hopefully be hitting 175kg!

wow, you're obviously bit of a genetic freak and all fast twitch type 2 muscle fibres. What do you squat? Snatch?

I don't know what Hanley is talking about, I've already consented to the diet transformation. All I'm saying is i'm not eating any cottage cheese, i seen enough of that one night after coppers in dublin.

Burkatron

UL_heart_throb wrote: »

wow, you're obviously bit of a genetic freak and all fast twitch type 2 muscle fibres. What do you squat? Snatch?

I can taste the sarcasm off this post! I'm done!

UL_heart_throb

jesus some very sensitive people on this forum these days. Probably all that heavy lifting is causing spikes in your testosterone, which maybe causing stimulation of your estrogen levels. Looks like every heavy lifter in ireland is on his male period this evening.

Nervous Wreck

Ah lads, come back. This is gettin good.

JJayoo

All I'm saying is i'm not eating any cottage cheese, i seen enough of that one night after coppers in dublin

What happened?

UL_heart_throb

let's try and stick to the weight lifting lads i don't want to go into my conquest stories. apparently girls powerlift in these parts too so wouldn't want to offend anyone.

SteelyDanJalapeno

So what's the actual question again?

UL_heart_throb

right, thinking of switching my bench to the thick bar? What say ye? will i make much gains. I'd love to have big juicy farmer forearms, is the fat bar the way to go? We have one in the gym, didn't really know what it was for until i googled it.

SteelyDanJalapeno

Your gonna switch the bench press bars or your gonna use the thick bar as a bench?

UL_heart_throb

going to do bench press with the thick bar. 25kg 2 and 3/4er inch of pure solid steel. i can feel the grip going up just thinking about it.

johnners2981

I'm actually disappointed you're not 5'4" and 85kg, you'd look like a beast

Mellor

UL_heart_throb wrote: »

Those weights were kinda my personal bests, but for 5x5. Never tried a 1RM. today i Squatted 102.5 (5x5) dl 87.5. (5x5) Overhead press 42. (5x5)

I think my problem is i work out on my own and i made my own programme from starting strength. I don't really work out with anyone else or get any advice assistance until now. I don't use a spotter so I don't really get to push myself really under the bar.

I was talking with my friend who just finished a msc in sports psychology and she said i have a lot of traits associated with under performance. I'm afraid of attempting things I am not certain I can succeed at. E.g. I won't go to 110kg squat cos I know I can't do the full 5x5 so I don't push myself.

There's your problem. There is nothing wrogn with failing a 5 rep set. Yopu'll make better progress aiming higher. so you might only get 4 reps, or even 3 reps.
Next week, you'll be better able to push it and youll get 5.

UL_heart_throb wrote: »

Well no offence mate, but I've seen your type around the gym a lot. I don't want to be a huge fat fella heaving 150kg weights, I want to get strong and stay lean.

You could probably deadlift 150kg at your current weight and body fat levels.

I'm talking about my natural potential for having good control over the weights. Not interested in what I can rep once.

1 rep is a measure of amximum ability. Don't train with singles, but every now and again test your self.

mobile w

troll

meijin

UL_heart_throb wrote: »

going to do bench press with the thick bar. 25kg 2 and 3/4er inch of pure solid steel. i can feel the grip going up just thinking about it.

:rolleyes::D:rolleyes::D:rolleyes:

UL_heart_throb

mobile w wrote: »

troll

Who you callin' troll?

what's your bench? squat? deadlift? what's your numbers for the smug lifts?

only seasoned powerlifters and veteran weightlifters are allowed post in this thread. only exception made is for hanley who couldnt hack either so went down the pyjama wrestling route.

Hanley

UL_heart_throb wrote: »

Who you callin' troll?

what's your bench? squat? deadlift? what's your numbers for the smug lifts?

only seasoned powerlifters and veteran weightlifters are allowed post in this thread. only exception made is for hanley who couldnt hack either so went down the pyjama wrestling route.

You're actually a really good troll. This is brilliant. Please keep going!!!

Brian?

mobile w wrote: »

troll

Hanley wrote: »

You're actually a really good troll. This is brilliant. Please keep going!!!

If you think he's a troll then report the post, eh?

I happen to like him though and truly believe he's not trolling.

Brian?

UL_heart_throb wrote: »

Who you callin' troll?

what's your bench? squat? deadlift? what's your numbers for the smug lifts?

only seasoned powerlifters and veteran weightlifters are allowed post in this thread. only exception made is for hanley who couldnt hack either so went down the pyjama wrestling route.

Warned for personal insults, there is no need to go insulting other members.

GASMANN

UL_heart_throb wrote: »

Who you callin' troll?

what's your bench? squat? deadlift? what's your numbers for the smug lifts?

only seasoned powerlifters and veteran weightlifters are allowed post in this thread. only exception made is for hanley who couldnt hack either so went down the pyjama wrestling route.

you better stop posting so....

UL_heart_throb

sorry guys really must apologise for insulting Hanley and implying he cannot hack the real strength sports and had to seek solace in mongrelised crossfit and martial arts classes. It's not as if I said he was the personification of the cliché "Those Who Can't Do, Teach".

anyway, just about to hit the gym, thought i'd make a quick post about my fuel intake today

breakfast - 3 medium free range (superquinn) egg omelett with mushrooms (superquinn), 5 spears of asparagus (superquinn), 6 florets of brocolli (superquinn), half a roasted chicken breast with kos leaves (superquinn) and a drizzle of caesar salad dressing (superquinn). 2 sausages (superquinn) and a bread roll (aldi)

Lunch - wispa, diet coke (watching the weight, spar)

Dinner - homemade chicken and lamb korma with uncle bens instant mexican rice (dunnes) (korma - coconut milk, tomato passata (dunnes), authentic korma spices (mohinder singh), onion, garlic, ginger (mixture of dunnes and superquinn).

snacks - crackers, a small tub of greek yogurt with museli and a spoon of honey (aldi).

I think I'm forgetting a meal here.

right going to the gym now for some heavy (for me) deadlifts. feeling really strong,

I can make this lift, I will make this lift, I am so strong, I am so strong. I can lift all the weights.

peace out brothers, stay strong

UL_heart_throb

GASMANN wrote: »

you better stop posting so....

post your stats man, post your stats.

peace out, stay strong.

GASMANN

more or less the same as yours multiplied by 2 ye boyo

UL_heart_throb

what's your body weight kid? and what's your waist size? If you can fit into size 30 waist levi's i'll buy you a pint

GASMANN

29.5" 501's brother, buy 30's and have them altered, 79kg in me socks ye legend. Heineken.

arse..biscuits

UL_heart_throb wrote: »

right, thinking of switching my bench to the thick bar? What say ye? will i make much gains. I'd love to have big juicy farmer forearms, is the fat bar the way to go? We have one in the gym, didn't really know what it was for until i googled it.

If you want farmer arms, why not try out farming?