tenxyearsxgone

Hey all,

I've been doing a basic four day routine of about six reps. I've made good gains. I am 5'10 1/2" 190lbs. I've been going up in everything except bench. I also recently went down in squats because i hurt my back doing dead lifts over a month ago, and just started squatting after a month rest on squats. Anyway, I just started a new routine last week doing 4-6 reps, sometimes higher because i use to light of weight. My new split is

Mon: Chest/Back
Wed: Legs
Friday: Shoulders/Bi's/Tri's

In November I was able to get up 275 on flat bench for four reps. Today I only did it for three reps, and barely did it. I did chest before back. I did two warm up sets with 135, 12 reps and then 5 reps. Then i went into 225 for 8 reps, 275 for three reps, then 245 for 6 reps. What concerns me is my plateau on bench, I should be doing 315 for a few low reps by now.

I do shoulder DB Press with 70's for 8-6-6 on reps, Side Laterals with 45 lb DB, Upright Row with 125 for about 6 reps for 3 sets. My triceps have gotten stronger, as I rep out 8-6-6 with 110 lbs on Skull Crushes. All of these weights are up from when i did 275 for four reps on bench a month ago. Also, today after i did flat I did incline DB Press without a spotter with 90lb DB's for three sets of 6 reps, which seems a lot more in comparison to what i did on flat. I have a pretty decent physique, I am somewhat of a hardgainer, I dont do any cardio because of it. My arms are 17 inches flexed and cold and also my chest is 41" which is not proportioned to my arms. My quads are about 24", and waist is 32". I eat a lot of vanilla yogurt for calories and protein, as well as some cottage cheese. I'm looking to get up to about 225 and then lean out with bigger measurements and a lower bf, which is about 16 percent now. My goal is 50" chest, and 20" arms.

I am curious to know all of your opinions of why I'm not proportioned.
I occasionally throw weeks of 8-10 reps in as suggested by GoPro. It is usually 6 reps though, and once in awhile i'll throw a week in with higher reps.

My Program is as follows:

Mon - chest/back

Flat Bench -- 225-275-245 (8-3-6)
Incline DB -- 90lbs for 3 sets of 6
Flat Flyes -- 50lbs for 3 sets of 6-8

B/O Barbell rows -- 135-175-175 (10-8-6)
PullDowns -- Machine 160lbs for 3 sets of 8
One Arm Machine Rows -- Seated one arm 3 plates and 25lb

Wed - Legs

Squats -- 135(W/U)-225-245-245-245(8-6-6-6)
Leg Ext -- Rack machine 3 sets of 8
Ham Curl -- 3 sets of 6-8
Calf Raises -- 4 sets of 12-15
Abs -- 2 sets of 25

Friday - Arms

DB Press -- 70-75-75 (8-6-6)
Upright Rows -- 125 (3 sets of 6)
Lateral Raises -- 45 (3 sets of 6-8)

Skulls -- 3 sets of 110 for 6-8 reps
Overhead Rope EXT -- machin 150lbs (6 reps)
Reverse Pull Downs -- machin 50lbs ( 6 reps)

Barbell Curl -- 130lbs 3 sets of 6
Alt DB Curl -- 50-55-60 (8-8-6)
Concentration Curl's -- standing preacher bench 3 sets of 6 (40bs)

odin52

I am almost the exact same height and weight stats and had the same problem for a long time. After trial and error and alot of questions I found out:

1. I wasn't eating the right foods before and after my workouts
2. I wasn't getting enough sleep
3. Take a week off every 2 months or so. This helped my body really recover, I noticed an increase in desire, recovery, explosiveness, and overal energy which got me past alot of the mental blocks that are present when maxing out.
4. Do high reps for more then just one week at a time, right now I do 10 reps on week 1 and 2 , then 8reps for 2 weeks then move down to 6 reps. This helps me mentally get the 6 easier and by the second week my max is usually a little higher.

I hope these ideas help a little man, most of the problem is probably in your head. Remember GO BIG OR GO HOME.

tenxyearsxgone

what are the "right" foods to east before an after my workouts?

I take a week off every 8-12 weeks or so

thanks

other advice is welcome

Squat: 5x5: 295lbs
Bench: 1x4: 275
Dead: 1x1: 475

tenxyearsxgone

GoPro? Would you have any advice about my particular situation? Thanks!

tenxyearsxgone

I'll post my workout here, and any advice is welcome , thanks!



Legs

Monday Weight Weight Weight Weight Weight
Squats
Set 1
Set 2
Set 3
Set 4
Leg Press
Set 1
Set 2
Set 3
Hamstring Curl
Set 1
Set 2
Set 3
Shoulders/Traps
Tuesday Weight Weight Weight Weight Weight
Barbell Military
Set 1
Set 2
Set 3
DB Press
Set 1
Set 2
DB Laterals
Set 1
Set 2
Shrugs
Set 1
Set 2
Upright Rows
Set 1
Set 2
Back/Triceps
Friday Weight Weight Weight Weight Weight
B/O Rows
Set 1
Set 2
Set 3
Cable Pull Down
Set 1
Set 2
Seated Rows
Set 1
Set 2
Dead Lifts
Set 1
Set 2
Set 3
Skull Crushes
Set 1
Set 2
Set 3
Tricep Push Down
Set 1
Set 2
Close Bench
Set 1
Set 2
Chest/Biceps


Thursday Weight Weight Weight Weight Weight
Barbell Bench
Set 1
Set 2
Set 3
DB Press
Set 1
Set 2
Set 3
Weighted Dips
Set 1
Set 2
Cables (Top)
Set 1
Set 2
Straight Bar Curls
Set 1
Set 2
Set 3
Alt DB Curls
Set 1
Set 2
CG EZ-Bar Curls
Set 1



This is my routine, Maybe not necessarily the order but it may be a Monday, tuesday, thursday, friday routine....As far as Rep ranges they are all inbetween 4-6 Reps...next to where it says "Set #" and the number i will write how many actual reps i completed and then write the weight in the first colume for the first week, second column for the second week etc etc

odin52

I wake up early (4am) to work out so I have a small amount of time to eat before. I was having a mrp before and after workouts and then waiting three hours before having my next meal. Now I have eggs and oat meal before, with a small amount of juice. This has helped my energy during my w/o's. Post meals usually consist of a mrp and 30 min later I have a real food meal usually consisting of lean steak baked potatos and some green beans. Then every 3 hrs I have another high protien meal gradually taking away the carbs throughout the day. This diet especially the increase in real foods and amount post w/o have helped more than I could have imagined. Good luck bro, if you are working on finding the problem it will show itself eventually just try a little bit of everything.