zachmanmanmanman is done plateauing for a year starting now

[batmanman]

ok I've never really done one of these before, but I decided that I might as well anyway since I've been on this site for about 2.5 years...

ok I don't bulk, not that I don't want to I'm just too much of a pussy to bulk, I don't ever work shoulders directly, I work abs about once every two weeks, and I just started working tris and bis directly 2 months ago

stats right now:
180 pounds
8% bf
bench: 255
squat: 375
deadlift:440
arms: 14.5 inches
thighs: 24.5 inches

goals: 195 at 8%bf by september

by may
bench 285
squat 405
dead 480

goal overall: 215 pounds at 8%bf natural

mai routine looks like this:

monday: chest, tris, sometimes abs
flat barbell bench
incline dumbell bench
tricep push downs
flat bench dumbell flies
cable flies

Tuesday: LEGS
barbell squats
hack squats
straight legged deadlifts
hamstring curls
calf raises

Wednesday: Tris and Bis
weighted dips
preacher curls
ez bar skullcrushers
standing barbell curls
tricep push downs
machine bicep work random

Thursday: sit on my ass

Friday: Back
Deadlifts
BB rows
db shrugs
vertical standing rows
weighted wide grip pullups
close grip cable rows
dumbell bent over rows

never had an injury

I take creatine pre-workout and consume whey protein post workout
multivitamins of course... nothing else besides food

[samsuperjew5]

1st

gldm

[justin94]

2nd, gl

[Unst0pp4bl3]

innnnnnnn gl brah

[batmanman]

ok well I'm definitely done with my 6 month plateau...

I squatted 315 for 3x5 today
and benched 215 for 5x5 yesterday

I plan on making another 10 pound jump in my weight too... my bulks always come in like 3 week 10 pound jumps then I stay at that weight for a while...

[ShayThor1989]

100% sure you can bench more than 255 but gl bro

[batmanman]

nice little vid I made I think I should use this with ironowls challenge... its 365 btw

[batmanman]

Ok FACK the bull**** routine I made up before, I started on madcows tonight!

I went light because I'm just starting out on this program and it says to start out light then work up over a month to your current 5 rep max. I think I'll make 10-15 pound jumps on squat every week up to my 5 rep max, then slow down once I get there. If anyone has done this program and sees anything I'm doing wrong please tell me.

SQUATS
135x5
185x5
225x5
265x5
295x5 <-- all done as low as my ankles stopping my ass would let me to work on flexibility and form, no belt

BENCH
135x5
155x5
185x5
195x5
210x5<--- although way lighter than I usually go this felt exceptionally light

BARBELL ROWS
45x5
95x5
115x5
135x5
145x5<-- I suck at these and always have

2x8 hypers for hamstrings
4 sets of weighted crunches on this neat lil machine they got

This felt good, the ramping up of weight made the heavier weight feel better with no clicking or popping like I normally have when I don't warm up properly. My lower back isn't in pain like it usually is after a workout. Looking forward to Wednesday's workout.

[Unst0pp4bl3]

ur doing it wrong.




jk brah, IN

[batmanman]

ur doing it wrong.




jk brah, IN

ya i probly will screw it up... but im so fukkin sick of doin bbing routines... they do nothing for me... if this doesnt work for me any after 3 months then i'm gonna try the advanced version, and if that doesnt work im gonna try some ironaddicts routines... and if that doesnt work ill just start juicin... ok mayb not that, BUT I WILL GET FUCKIN stronger if it kills me... I DO NOT WANT TO BE SMALL ANYMORE OR WEAK

[young and strong]

Why do you suck at rows?? Good squats and bench.

[batmanman]

Why do you suck at rows?? Good squats and bench.

I dunno why my rows have always sucked... I dunno if I do them different or what... I do them slow with a straight back and no momentum

[pojo18]

strong squat in vid. great depth and form. props for heavy weight.

[illmatic13]

Nice squat video man. I get you with the rows, I ****in' hate those. I'ma be subbing to this.

[batmanman]

Went uber light today, fixing form issues and its supposed to be a light day for squat anyway

SQUATS
135x5
185x5
225x5
225x5 felt awkward doing weight this light, but i guess bill starr knows what hes doing

BB MILITARY PRESS
25x5<--bar
75x5
95x5
115x5<--- wasn't sure about how much weight I should use, I haven't done these in like two years with a barbell, I was wobbling like crazy

DEADLIFTS
135x5
185x5
225x5
315x5<---trying to use perfect form and work up to where I can deadlift all the time with good form

3 sets of inclined situps

[xxxCS7xxx]

nice lifts man, especially with strict form

[batmanman]

nice lifts man, especially with strict form

ya i felt super weird using light weight, almost like it wasn't worth the walk to the gym, like the squats felt like i was squatting a plastic bar so I was trying to touch my butt to the ground, but then i figured out that is physically impossible unless i like cross my legs then pop back up, and that is dangerous because I know a girl who tore her acl in her leg doing that without any weight on her back

[erutter11]

Sub'd! Good stuff brah. Hope you find what works for you.

[batmanman]

MAI FRIDAY WORKOUT

madcows has high volume kinda on friday

still doing light weight for the next 3 weeks

SQUATS
135x5
185x5
225x5
275x5
305x3
275x8

BB ROWS
45x5
95x5
115x5
135x5
155x3
135x8

BENCH
135x5
155x5
185x5
195x5
220x3 had to restrain myself from putting heavy weight on
195x8

Weighted Dips
mai bodx8
70lbx8
100x8

EZ bar Curls
45x5
75x5
90x5

[batmanman]

some measurements

184.3 pounds last night
arms: 14.8 inches
legs: 23 inches
calves: 15.25
forearms: 12 inches
thighs: 23.5

[ShayThor1989]

Strong dips are strong

[batmanman]

2nd Week

angry about my weight, weighed in at 183.5, damnit everytime i start getting stronger I lose weight
SQUATS
135x5
185x5
225x5
275x5
305x5<---- still without belt

BARBELL ROWS
95x5
115x5
135x5
145x5
155x5<--- I think I'm getting better at these

BENCH
135x5
155x5
175x5
195x5
220x5<--- quick and painless

3x8 hypers with a 35
3x8 weighted crunches machine thingy

I can't wait until 2 weeks from now when I blast through my old 5 rep max PRs

[batmanman]

Second wednesday workout, lower back kinda stiff, weighed in at 184.1

SQUATS
135x5
185x5
225x5
225x5 knees are gettin a lil sore from squattin 3x a week olympic style

BB MILITARY PRESS
95x5
115x5
125x5
135x5<--- still very wobbly

DEADLIFTS
135x5
185x5
225x5
325x5<---

3 sets of inclined situps

about two more weeks and I can start doin some weight that challenges me a little

[HardWorkandRest]

Second wednesday workout, lower back kinda stiff, weighed in at 184.1

SQUATS
135x5
185x5
225x5
225x5 knees are gettin a lil sore from squattin 3x a week olympic style

BB MILITARY PRESS
95x5
115x5
125x5
135x5<--- still very wobbly

DEADLIFTS
135x5
185x5
225x5
325x5<---

3 sets of inclined situps

about two more weeks and I can start doin some weight that challenges me a little

Try knee wraps to take some pressure off of your knees. Workout seems kind of short. Do you feel like you worked out completely?

[batmanman]

Try knee wraps to take some pressure off of your knees. Workout seems kind of short. Do you feel like you worked out completely?

knee wraps sound like a good idea, but they sound like a quick fix sorta thing and they're a pain in the ass to put on

and thats the madcow routine, wednesday is really short when monday and friday are bigger workouts

[batmanman]

DA LONGASS FRIDAY WORKOUT

SQUATS
135x5
185x5
225x5
275x5
315x3 no belt and barefoot
275x8

BB ROWS
95x5
115x5
125x5
135x5
165x3
135x8

BENCH
135x5
155x5
175x5
195x5
225x3
195x8

Weighted Dips
mai bodx8
85lbx8
85x8

EZ bar Curls
75x5
85x5
95x5

[batmanman]

3rd Week


SQUATS
135x5
185x5
225x5
275x5
315x5<---- again without belt starting to feel like I wont ever need a belt again

BARBELL ROWS
95x5
115x5
135x5
150x5
165x5<--- feels more natural

BENCH
135x5
155x5
185x5
205x5
225x5<--- easyyyyyy

3x8 hypers with a 35
3x8 weighted crunches 100lbs

[TkOliTk]

Strong lifts man, mirin' that squat especially. Any recent pics?

[batmanman]

my avi is my most recent pic and I think the others in my bodyspace are pretty recent

[xxxCS7xxx]

strong squat and rows man!