How Much Can You Lift(Wimp)?

[goryo13]

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anyone here interested in powerlifting? ni open lang ko kay nag hisgot na man gud mo ug max weight nga ma alsa.

anyway, mao ni akoa :

full squat : 506 lbs. (230 kgs.)
bench press (paused sa chest): 286 lbs. (130 kgs.)
deadlift : 272.5 kgs. (600 lbs.)

6 ft, 310 pounds ko. ga train sa baseline. squats ug bench press southern phil. record. deadlift, national record. the reason ni post ko kay kung naay gusto mu train powerlifting ganahan ko mu tudlo para daghan na ta.

wow! interesting, bro. i'd like to learn powerlifting techniques gyud. lemme know sa imo schedule didto para maka bisita ko nimu.. kaila diay mo nilang sir Eddie Torres and the rest of his crew sa Zest Gym? "idol" sad na nako tawhana...

akong squat (raw) is still peg at 260lbs mga four reps.. last nakong 1RM ani 270.. mao ni ako sigeg practice karon. i squat twice a week (tue & fri) so i can up my numbers although my deadlifts are getting stronger.. been doing 3-4 reps @290lbs i can probably surpass my last 1RM of 300lbs next week.. hopefully

my new side laterals.. 45 lbs 6 reps.. X_X murag mao rman gihapon.. kay gi kuha-an lang ug reps.. hehehe

last nako ani 35lbs ra gyud and at this time my right wrist starts to pain a lot.. i know i can do more pero kinahanglan pud lagi e wrap og maayo ako wrist para maka alsa kog mas bug-at

usually, i make up for it by "cleaning" the barbells from the floor when i do standing military press but since this takes a lot more energy than doing it from a power/squat rack, 130lbs/8 reps ra so far ako mahimo ani... hopefully, i can do 200 lbs by time this year's over

[krusade]

Cool.. strong military press there bro..

i'll try to gain little by little... reach the same goal as you have..

[marduk]

@ goryo.

yes, kaila ko ni eddie. nang invite para sa p'lifting event karon july sa bacolod man tingali. wa pay definite place. kusgan ni siya. ga powerlift for 20 years now. gasugod ko pag 2003 pa lang. last ko ni compete pag 2005 pa. 2006 injured, 2007 nilarga ko gawas sa pinas. MWF ko ngadto. 530 up.

wa na sad ko'y klaro kaapil this year kay tungod sa beaurucracy sa gov't. taas na storya. pero train lang gyapon ingkaso.

[Onins]

wohooo squat 200 lbs 8 reps! bug.ata na oi mura layo paman tong ako goal na kang krusade 221 lbs hahaha

[shimiyu]

ako maximum nga na lift:

bench press - 350lbs with spoter
squat - 480lbs
bent over barbel row - 260lbs
one arm row - 160lbs
dumbel shoulder press -100lbs each dumbel
barbel shrug - 350lbs
leg press - 1000lbs up
dumbel chest press - 120lbs per dumbel

gi-ahak, power kaayo..

5'7" sad biya ko. they say ang ideal weight for 5'7"s kay 144-154 lbs. thanks to gym sessions (and a gargantuan appetite) ni 150 na ko..

[shimiyu]

thanks onins.. hehehe.. yeah lifting at home ko..
sakit lateral oi.. ang nka apan lang mo guba na au akoa nawng nig human sa lateral.. hehehe
pero wla nako ka increase kay ripped pko ron.. then hinay2x lang akoa gaining.. kay lisud au ma ripped balik kung endomorph gud.. hehehe
my top shape was around 6-8%
then dli na madala.. kapoy na..
i'm around at 12%-15% body fat ron..
I'm still trying my best to reach 200lbs in my bench press.. and as well as sa lat pull downs..

part, how do you calculate body fat ratio..?

[krusade]

wohooo squat 200 lbs 8 reps! bug.ata na oi mura layo paman tong ako goal na kang krusade 221 lbs hahaha

gamay nlang kulang.. hehehe apsan nko.. kay nag maintain nko.. kapoyan ko ug pa cut gud.. hehehe

akoang kuya moy kusgan au ug paa sauna..
sa family genetics nani amoang paa ahehehe

pero i'll still try to gain little by little para maka alsa ko ug mas bug-at..
wla pko progress ron.. hehehe i guess i need a few months to do that.. hehehe


through pinch testing.. sa Iliac crest dapit.. top of right hip bone... then measure using tape measure.. in milimeters depending on age pud na.. search lang ug chart.. ana..

[Forkboy]

i lift heavy weights with good form.. its not good to show up in the gym like your trying to lift very very very heavy like your trying to impress a chick at the gym. good form is important. intense training. and proper rest muscles will grow and develop.

[Forkboy]

i lift heavy weights with good form.. its not good to show up in the gym like your trying to lift very very very heavy like your trying to impress a chick at the gym. good form is important. intense training. and proper rest muscles will grow and develop.

[goryo13]

^agree, bro.

proper form is far more important than lifting the heaviest weight around.

anyway, concentrate on contracting your muscles and pause for a second before lowering the weights... ayaw pag dali-dali og execute sa exercise.

@marduk: will try to drop by your place para finally, maka kita kos training anang powerlifting.. i really like to start my workout using powerlifting movements before getting down to the "detailing" exercises to fire up my CNU (central nervous system)

close grip bench press @170lbs na... weeeee!!!!