Posts Tagged ‘bench’

This winter I set 4 strength goals:

  • 315 lb Bench (Achieved)
  • 500 lb Deadlift (Achieved)
  • 315 Squat (Almost, looks good)
  • 100 lb shoulder dumbbell (Going to attempt soon)

So far, I have reached 2 of my 4 goals and the best part is, I still have 9 weeks to go!

This has been one of my greatest off-season’s in a long time.

So, what have I done differently?

A) I cut down on the sets.  I am just focusing on heavy powerlifting.  Lots of singles, doubles and triples.

B) I gained close to 30 lbs.  If you want to get strong, you need to eat, there is no way around it.  This year I have “allowed” myself to get a little bit fat, but it is paying off in the gym in a big way.

I am still doing very light cardio twice a week, but not enough that it is slowing my strength down.

After New Years, I am going to follow a hardcore powerlifting routine and I might try to put on another 10 lbs of body weight.

Since I have another 8-9 weeks left, I am going to have to increase some of my winter strength goals.  I am going to increase the following:

  • 355 lb bench (My all-time record)
  • 525 Deadlift (Should be pretty easy, 545 may also be achievable)

Although, I am really enjoying being big and powerful, all good things will have to come to an end.  It’s not healthy to be overweight for an extended time period and I am not getting any younger.

Valentines day will be my final powerlifting week and then I will start cutting up for summer.  I plan on using the same methodology for my bodybuilding.  I am going to set solid running and lifting goals, and I won’t stop until I reach them.

Hope everyone is having a good year.  Some big updates coming in 2018!

-John

Check out my books on amazon.com!

!Lift Heavy/Fun Fast on Amazon.com! 

 

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I am two weeks into my winter bulk up and I am already starting to go heavy.

I have already benched 275 lbs and today I deadlifted 405 for 2.

Screenshot_20171010-190334

Of course I plan on lifting much heavier, but it’s still a pretty good start for me.

I’ve noticed that in the last several years, I have been taking my time working up to the heavy weights.  I will start light in the Fall and then slowly progress to heavy weights in the Winter and Spring.

This year I have decided to jump right in.

Considering that I have over 20 years of lifting experience, I trust that my body can make the quick adjustment to heavy power lifting.  To be honest, I need to stop babying myself.

Being comfortable or going with the flow, doesn’t work for me.

If I stick with a job, relationship or work out routine that isn’t showing results; I need to make a quick change immediately.

Several years ago, I stayed in a job for way too long.  I was underpaid, under worked, and underappreciated. When I finally got the nerve to leave, I ended up jumping 2 jobs in 3 years and I increased my salary by almost 50%.

As I look back on the several years that I wasn’t really pushing myself, I realized that it’s a waste of time.

And I don’t have years to waste.

Whether its having children, deadlifting 600 or starting a business.

If you are going to do it, then do it.

You might not realize it, but if you are doing any type of “maintenance’ you are actually slowly going backwards.

Take the words maintenance out of your mouth, that is for losers.

It is time to turn up the heat and I am feeling motivated.

-John

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!

 

I have been training really good recently.  I finally have a new training partner to spot me in bench press (It’s been 2 years) and I am hitting some strong summer numbers.

I lost almost 25 lbs this year since the winter and this “should” be the time of the year that I am weakest.  Surprisingly, I have had a strength surge recently.

The only idea I can think of that led to my recent strength surge, is that I cut down on any long-distance running.  I was feeling burnt out again, so I decided to switch to sprinting and basketball only.

Just to give you an example, I almost benched 295 at 152lbs of bodyweight today.  I am really close to doubling my body weight in bench press.

Since I have been lifting so good, I am actually considering competing in powerlifting again.

Powerlifting is the best type of training.  Even if you aren’t going to compete, the powerlifting lifts are the best way to maintain strength.

Bodybuilding is an obscure sport.  The majority of people going to the gym are never going to be bodybuilders nor will they ever have a 6-pack.  Those people should be training for strength only, along with a little bit of cardio.

Being strong has a practical purpose.  Whether it’s picking up your child, carrying groceries or climbing stairs when you are 60.  Staying strong is very important and the best way to stay strong, is to incorporate power training.

Do you need bodybuilding in your life? Not really.

The dieting and training is healthy, but it’s not a very practical lifestyle.

Marathon running is even worse, it not, the worst.

Try incorporating some power training into your routine.  It is the best way to build any mass and the training is the most practical when it comes to using weights.

Hope everyone is enjoying the end of the summer.  Please check out my new book on amazon.com!

Lift Heavy/Fun Fast on Amazon.com!