BoxRec

Tomasino, that's a really good result, especially for your weight. How long have you been training?

punchoutsb wrote:Tomasino, that's a really good result, especially for your weight. How long have you been training?

I've been boxing training 9yr old till 15yrs old, had a break to be an idiot and do nothing training wise till 19 got into weights and managed 98kg at 58kg body weight but I injured my sternum doing dips at 22, took 4 years off, got into climbing as it didn't hurt the sternum and gradually built up till I started the weights again 29 months ago, during that time I've had 5 months off total due to niggling injuries in my neck and shoulder. I'm feeling good just now. P4P my buddy is a lot stronger but I'm getting there or trying hard anyway.

It's been easier since I made a gym in my garage

Nice set up

lillywhite14 wrote:Nice set up

Cheers it does the job

Classy little home gym there!!

Hit 375 today for a single. Pretty easy, but had no spotters so didn't push it. I was literally the only one in the gym.

Then dropped to 320 and hit 4x6.

Checked my weight hoping to be close to 220. Abs visibly leaner, though they still suck. Stepped on the scale and....

238

I've gained weight, though my abs are popping more. Looks like my body decided it likes to be heavier. I like the strength and the physique seems to be slowly coming along. I may throw some pics on in a couple weeks.

punchoutsb wrote:Classy little home gym there!!

Hit 375 today for a single. Pretty easy, but had no spotters so didn't push it. I was literally the only one in the gym.

Then dropped to 320 and hit 4x6.

Checked my weight hoping to be close to 220. Abs visibly leaner, though they still suck. Stepped on the scale and....

238

I've gained weight, though my abs are popping more. Looks like my body decided it likes to be heavier. I like the strength and the physique seems to be slowly coming along. I may throw some pics on in a couple weeks.

Those are huge weights. I'm at plateaux just now and actually getting sore elbows and knees trying to maintain my 1 and 2 rep max. I'm going to go light max 70% for a month or two and just add sets or super sets.

What supplements do you take if any for the elbows and tendons?

Tomasino wrote:

punchoutsb wrote:Classy little home gym there!!

Hit 375 today for a single. Pretty easy, but had no spotters so didn't push it. I was literally the only one in the gym.

Then dropped to 320 and hit 4x6.

Checked my weight hoping to be close to 220. Abs visibly leaner, though they still suck. Stepped on the scale and....

238

I've gained weight, though my abs are popping more. Looks like my body decided it likes to be heavier. I like the strength and the physique seems to be slowly coming along. I may throw some pics on in a couple weeks.

Those are huge weights. I'm at plateaux just now and actually getting sore elbows and knees trying to maintain my 1 and 2 rep max. I'm going to go light max 70% for a month or two and just add sets or super sets.

What supplements do you take if any for the elbows and tendons?

Thanks Tomasino!! I actually upped the weight by 5 on all lifts today and hit them again; 380 for my heaviest single of the day and then 325 for 4x6. I know I can hit 405 against under perfect conditions. My goal is to be able to hit 405 any day of the week at any time. I was there about 6 months ago before my job change set me back.

I've been there on the joint pain man. Specifically elbows in my case. The best single supplement I've ever taken is a product called "Animal Flex" by Universal. It's pretty cheap but it works like an absolute charm. I swear by it.

Also, if you don't already have some, look into getting knee and elbow sleeves. They make a huge difference. Fantastic for injury protection and prevention. Try and get a lifters sleeve rather than the ones you can buy a stores for the "general public" so to speak. My sleeves are from EliteFTS and again, I swear by them. They give you a *little* boost strength wise which is nice, but they really save the farm on the joints which is a huge concern of mine. All this lifting doesn't seem so awesome if I wind up with destroyed joints.

Keep up the work though! I'd definitely drop back from max work for a bit.

I'll share something I tried that made a huge difference for me; A few years back I had a goal to hit 315 for 5 reps. I could barely eek out 1 at that time. I remembered how 20 rep squats used to kick my butt (and still do) so I thought I'd use something similar. I switched from doing 4-5 sets of 275-315 ish weights for 1-6 reps all the way back down to 155 for 20 reps. I decided to keep doing sets of 20 til I couldn't. I got 4 sets and called it there. So my plan was 4 sets of 20 reps. Next workout I used my fractional plates at hit 157 for 4x20. The weight felt really light and the first two sets felt easy, but I decided to stick to small jumps so I could bench more often (sometimes 3 times per week). What followed was a long, drawn out (but fun) multi week journey to 225. The day I hit 225 for 4x20, I was ecstatic. I decided to take three days completely off after that and then try 315 for 5...I got it for 10, and doubled my original goal.

The moral of the story is you don't need to constantly crush your joints with heavy weights to keep your max up. Sometimes playing around with super high reps and slowly building can push that max up more than you thought!

punchoutsb wrote:

Tomasino wrote:

punchoutsb wrote:Classy little home gym there!!

Hit 375 today for a single. Pretty easy, but had no spotters so didn't push it. I was literally the only one in the gym.

Then dropped to 320 and hit 4x6.

Checked my weight hoping to be close to 220. Abs visibly leaner, though they still suck. Stepped on the scale and....

238

I've gained weight, though my abs are popping more. Looks like my body decided it likes to be heavier. I like the strength and the physique seems to be slowly coming along. I may throw some pics on in a couple weeks.

Those are huge weights. I'm at plateaux just now and actually getting sore elbows and knees trying to maintain my 1 and 2 rep max. I'm going to go light max 70% for a month or two and just add sets or super sets.

What supplements do you take if any for the elbows and tendons?

Thanks Tomasino!! I actually upped the weight by 5 on all lifts today and hit them again; 380 for my heaviest single of the day and then 325 for 4x6. I know I can hit 405 against under perfect conditions. My goal is to be able to hit 405 any day of the week at any time. I was there about 6 months ago before my job change set me back.

I've been there on the joint pain man. Specifically elbows in my case. The best single supplement I've ever taken is a product called "Animal Flex" by Universal. It's pretty cheap but it works like an absolute charm. I swear by it.

Also, if you don't already have some, look into getting knee and elbow sleeves. They make a huge difference. Fantastic for injury protection and prevention. Try and get a lifters sleeve rather than the ones you can buy a stores for the "general public" so to speak. My sleeves are from EliteFTS and again, I swear by them. They give you a *little* boost strength wise which is nice, but they really save the farm on the joints which is a huge concern of mine. All this lifting doesn't seem so awesome if I wind up with destroyed joints.

Keep up the work though! I'd definitely drop back from max work for a bit.

I'll share something I tried that made a huge difference for me; A few years back I had a goal to hit 315 for 5 reps. I could barely eek out 1 at that time. I remembered how 20 rep squats used to kick my butt (and still do) so I thought I'd use something similar. I switched from doing 4-5 sets of 275-315 ish weights for 1-6 reps all the way back down to 155 for 20 reps. I decided to keep doing sets of 20 til I couldn't. I got 4 sets and called it there. So my plan was 4 sets of 20 reps. Next workout I used my fractional plates at hit 157 for 4x20. The weight felt really light and the first two sets felt easy, but I decided to stick to small jumps so I could bench more often (sometimes 3 times per week). What followed was a long, drawn out (but fun) multi week journey to 225. The day I hit 225 for 4x20, I was ecstatic. I decided to take three days completely off after that and then try 315 for 5...I got it for 10, and doubled my original goal.

The moral of the story is you don't need to constantly crush your joints with heavy weights to keep your max up. Sometimes playing around with super high reps and slowly building can push that max up more than you thought!

Thanks for replying. I'm glad you posted your experience this joint pain is recent and it can only be my 8 month odd beasting going for 1 rep max on squat bench and deadlifting twice per month.

I'm going to incorporate your advice into my training as it matches up with what a physical therapist and judo player told me to try recently. It's good to change it up.

I see you are upping your weights over the years that gives me hope, I'm 35 I want have my 1 rep max at 150kg by the time I'm 40. I I will check out the supplements.

Tomasino wrote:

CiganoBoxer wrote:hit 130kg today for 5 reps and then a one rep max PB for 145kg , my strength as gone through the roof since i packed the road running in ., will get back running early next year now .

Your PB is 20kg less than my training pal, but he can't rep the weights you can, nowhere close! He also said the same about running we do rowing for cardio the now.

You think rowing would be the best cardio to do not to lose strength ?
I used to a do lots of road work (running 20+ miles a week) but stopped it all together since i realised it was holding back like 15% of my strength gains .
I wanna get back an do some cardio but am scared of losing the strength gains i have made .

When I'm back off holiday I'm hitting that 20 rep bench example you laid out above punchout, looks like fun and could be exactly what I'm looking for.

Going to undertake a basic squat only 20 rep squat programme too and see how it goes. Have not trained properly for a few weeks now and the past two ive been on my back getting sun burn and drinking corona and sol all day long so looking forward to getting back in to it!

lillywhite14 wrote:When I'm back off holiday I'm hitting that 20 rep bench example you laid out above punchout, looks like fun and could be exactly what I'm looking for.

Going to undertake a basic squat only 20 rep squat programme too and see how it goes. Have not trained properly for a few weeks now and the past two ive been on my back getting sun burn and drinking corona and sol all day long so looking forward to getting back in to it!

Lillywhite, I'd love it if you would share your results on the program!!

I hit 385 yesterday, took about 10 sets to get there...I've been treating every set but my single as a warm up set and I must say that that mentality has made hitting heavier weights easier on me. After 385 for a single I dropped and hit 335 for 2x6 and then 315 for 12. The numbers look decent, but overall it wasn't the best day. 385 didn't feel too bad, but everything seemed just a little off.

I also had to cut the workout short because I had some business come up so I didn't get to do any triceps. Tomorrow is going to become an arm day for me, which I rarely do...but when I do they are extremely fun sessions!

CiganoBoxer wrote:

Tomasino wrote:

CiganoBoxer wrote:hit 130kg today for 5 reps and then a one rep max PB for 145kg , my strength as gone through the roof since i packed the road running in ., will get back running early next year now .

Your PB is 20kg less than my training pal, but he can't rep the weights you can, nowhere close! He also said the same about running we do rowing for cardio the now.

You think rowing would be the best cardio to do not to lose strength ?
I used to a do lots of road work (running 20+ miles a week) but stopped it all together since i realised it was holding back like 15% of my strength gains .
I wanna get back an do some cardio but am scared of losing the strength gains i have made .

I think your prob like my mate, he was a pro boxer, relied on power and strength but died going down to middle, he's 14st now and happy.

The running sapped his strength big time but with the rowing it's right up there, I hardly see anyone in gyms using the rower but we been doing it for three months and it's miles better than running. You can grit your teeth and go hard and really do yourself in on the 500m, with running I get sore knees after 4mile. The concept 2 rower you can check your ranking by time as well it's a good motivator.

I decided to try 405 today. I was hoping for one, *possibly* two with a little help...I got FIVE unassisted!!

Yet again, no video...hopefully my 455 I posted earlier shows you guys I'm not blowing smoke though

Felt good and my strength is back after the dip I went through.

Also got a puppy this weekend. A little boxer/pitbull cross. She's adorable! Named her Arya.

Keep lifting guys!! Merry Christmas!!

punchoutsb wrote:I decided to try 405 today. I was hoping for one, *possibly* two with a little help...I got FIVE unassisted!!

Yet again, no video...hopefully my 455 I posted earlier shows you guys I'm not blowing smoke though

Felt good and my strength is back after the dip I went through.

Also got a puppy this weekend. A little boxer/pitbull cross. She's adorable! Named her Arya.

Keep lifting guys!! Merry Christmas!!

Thanks for the advice, my elbows are feeling better already and I've still bit my 1 rep this month.

Merry Christmas guys aw the best!

Tomasino wrote:

punchoutsb wrote:I decided to try 405 today. I was hoping for one, *possibly* two with a little help...I got FIVE unassisted!!

Yet again, no video...hopefully my 455 I posted earlier shows you guys I'm not blowing smoke though

Felt good and my strength is back after the dip I went through.

Also got a puppy this weekend. A little boxer/pitbull cross. She's adorable! Named her Arya.

Keep lifting guys!! Merry Christmas!!

Thanks for the advice, my elbows are feeling better already and I've still bit my 1 rep this month.

Merry Christmas guys aw the best!

Glad to hear that buddy! Here's hoping 2015 see's those elbows completely pain free!!

Here's a little motivation for us all. Finnish Strongman legend Riku Kiri benching 200 KG FOURTEEN REPS!!!

https://www.youtube.com/watch?v=9yH-tPc1O-0

punchoutsb wrote:

Tomasino wrote:

punchoutsb wrote:I decided to try 405 today. I was hoping for one, *possibly* two with a little help...I got FIVE unassisted!!

Yet again, no video...hopefully my 455 I posted earlier shows you guys I'm not blowing smoke though

Felt good and my strength is back after the dip I went through.

Also got a puppy this weekend. A little boxer/pitbull cross. She's adorable! Named her Arya.

Keep lifting guys!! Merry Christmas!!

Thanks for the advice, my elbows are feeling better already and I've still bit my 1 rep this month.

Merry Christmas guys aw the best!

Glad to hear that buddy! Here's hoping 2015 see's those elbows completely pain free!!

Here's a little motivation for us all. Finnish Strongman legend Riku Kiri benching 200 KG FOURTEEN REPS!!!

https://www.youtube.com/watch?v=9yH-tPc1O-0

Makes me sick that hahahaha what a beast!

My new year is starting off very well. I have been named fitness director of the facility I was personal training at. I am hiring some trainers now to work under me, so that I can build my brand and expand.

Also, I am gathering references from former professors and employers because...I am applying to a doctoral program. It's another big step, but I am of the opinion that you can never do or learn too much.

I am in the process of starting a fitness clothing brand. I will unveil it this summer when I promote my first strongman contest...I'm bummed I can't compete til this fall, but it will be an amazing experience promoting one.

And my new years resolution this year is...

500 pound bench press!

I would love to do it raw, but I don't care if its shirted either. I've only worn my shirt twice, and this summer my training partner (a 650 bencher) said I could hit 500 after about 5 weeks in the shirt. So either way, I wanna for up and down with it.

https://www.youtube.com/watch?v=ptB6SyXFO_4

Some more inspiration. Reg Park, the legend, benching 500 pounds. The second man to ever bench press that much weight, and the first bodybuilder to.

hit a 150kg today on bench just three days after getting a 235kg on deadlifts ,110kg bodyweight ...just would like to share that with everyone

CiganoBoxer wrote:hit a 150kg today on bench just three days after getting a 235kg on deadlifts ,110kg bodyweight ...just would like to share that with everyone

You're less than 200 pounds away from 1,000 pound total in just two of the three powerlifts! That's great man! What's your squat looking like?

I worked up to 405 today but something was a little wonky with my shoulder. I dropped down and repped out at 225...got 40!

punchoutsb wrote:

CiganoBoxer wrote:hit a 150kg today on bench just three days after getting a 235kg on deadlifts ,110kg bodyweight ...just would like to share that with everyone

You're less than 200 pounds away from 1,000 pound total in just two of the three powerlifts! That's great man! What's your squat looking like?

I worked up to 405 today but something was a little wonky with my shoulder. I dropped down and repped out at 225...got 40!

My squats ent so good , When do do squats 140kg for 5 maybe ?
I am gonna sound boring now but i am scared of my legs getting any bigger , my legs naturally are like tree trunks from running an MTbing etc ..but i guess if i did legs more i know i could get stronger .


Now tell garry he should be doing them

Your deadlift would go sky high if you squatted regular, you probably bench what u squat and you don't like bench either mad! I'm squatting 185kg @ 78kg body weight

Well done on bench PB watched your video.

Tomasino wrote:Your deadlift would go sky high if you squatted regular, you probably bench what u squat and you don't like bench either mad! I'm squatting 185kg @ 78kg body weight

Well done on bench PB watched your video.

Your probably right mate , congrats on that type of squat ratio , fornicating really good mate
In the next few months I feel like getting back to something more cardio based ? mis me sparring an running , i feel like a big ole shire horse at the mo
I tried running the other day an my back an hams pumped up before i hit a mile even