making sloooow progress in goal to 1000lbs

[boathead]

i've been working hard for about a year in trying to get to 1000 in the squat, dead, and bench. presently at 960 total. 280 bench, 300 squat, and 380 deads.

i have a lousy memory, and i don't keep records, but i think about a year ago (when i got this brilliant idea) i was at maybe 225 bench, 225 squat, and 300 deads. i guess looking at the year, it was steady and appreciable progress, yet the progress now is truly in the 1 1/4 pound plates....so frustrating to go up in such small increments, when initially the progress was in leaps and bounds.

on top of this is the fact that i only max out maybe once a month.

i am starting to wonder if i can actually get there. not sure where i can squeeze out the last 40 lbs.

anyone been down a similar road with suggestions?

[dbx]

anyone been down a similar road with suggestions?

If numbers are that important to you, then start keeping track.

[boathead]

i always know where i'm at. just can't remember where i was when i started this. never tried something like this dbx?

[Nikonguy]

I don't know what program you are following boathead but at only 40 lbs. from your goal you may want to try Madcow's 5x5 Intermediate or Advanced.

Just a thought.

[plmb1]

i've been working hard for about a year in trying to get to 1000 in the squat, dead, and bench. presently at 960 total. 280 bench, 300 squat, and 380 deads.

i have a lousy memory, and i don't keep records, but i think about a year ago (when i got this brilliant idea) i was at maybe 225 bench, 225 squat, and 300 deads. i guess looking at the year, it was steady and appreciable progress, yet the progress now is truly in the 1 1/4 pound plates....so frustrating to go up in such small increments, when initially the progress was in leaps and bounds.

on top of this is the fact that i only max out maybe once a month.

i am starting to wonder if i can actually get there. not sure where i can squeeze out the last 40 lbs.

anyone been down a similar road with suggestions?

The only thing I can say is that bb.ing and pl.ing (IMO) do not mix very well....good luck!!

[plmb1]

by the way..........OP......your numbers are good (alot better than average) as is for your weight......just sayin.....

[crupiea]

Are you doing some sort of periodization?

If not you should be.

How about some basic Texas method or something along those lines?

[Bando]

progress now is truly in the 1 1/4 pound plates....so frustrating to go up in such small increments....not sure where i can squeeze out the last 40 lbs.

I don't see where the problem is, if you're progressing, you're progressing. To get to those #'s you must have hit a couple plateaus along the way.

[dbx]

...never tried something like this dbx?

Tried something like what?

Your plight doesn't speak to "trying" anything. It merely speaks of frustration of not reaching a self imposed, arbitrary number when combining a 1RM of three particular lifts together.

[...Kennedy]

I'm at 860 with my sights set on 900. I second the idea of tracking workouts, starting a journal has been one of the most valuable tools I've learned to use after hitting the free weights this second time around...

[Old-Time-Lifter]

i've been working hard for about a year in trying to get to 1000 in the squat, dead, and bench. presently at 960 total. 280 bench, 300 squat, and 380 deads.

i have a lousy memory, and i don't keep records, but i think about a year ago (when i got this brilliant idea) i was at maybe 225 bench, 225 squat, and 300 deads. i guess looking at the year, it was steady and appreciable progress, yet the progress now is truly in the 1 1/4 pound plates....so frustrating to go up in such small increments, when initially the progress was in leaps and bounds.

on top of this is the fact that i only max out maybe once a month.

i am starting to wonder if i can actually get there. not sure where i can squeeze out the last 40 lbs.

anyone been down a similar road with suggestions?

Personally, I wouldn't be trying to max out once a month.

You need to cycle into it, set up an 8 week cycle and don't even try for a max until you get to the end of the cycle.

Unless you're planning on competing why worry about max lifts? I don't even think about them anymore.....

[justin36253]

280 bench with a 300 squat.. there's ur problem. Work on your squat more, post a vid, tell us your routine. How much do you eat? 300==>340 for your 1000 total could be very very easy to reach.

[Nikonguy]

Tried something like what?

Your plight doesn't speak to "trying" anything. It merely speaks of frustration of not reaching a self imposed, arbitrary number when combining a 1RM of three particular lifts together.

You astonish me sometimes. The combined total of these three particular lifts is hardly arbitrary. While it may not be a bodybuilding goal it is a reasonable strength goal to set.

[bustasinclair]

Try the Smolov Strength Training 13 week cycle. It can realistically add 50lbs to your squat if you follow the program as written...

http://stronglifts.com/how-to-add-10...-squat-smolov/

[trans4mation]

Your current 1RM's are impressive. I agree that you are going to need to eat and put on a couple of more pounds to reach your goal. I feel the best place to look is in your deadlift and squat. If you're like me I seem to be able to set PR's more often and easier on leg lifts. Say you put on 25 lbs on your dead, 10 on your squat you'd only need to add 5 to your bench.

[Stenn]

Here are your answers:

...you may want to try Madcow's 5x5 Intermediate or Advanced.

Are you doing some sort of periodization?

If not you should be.

How about some basic Texas method or something along those lines?

You need to cycle into it, set up an 8 week cycle and don't even try for a max until you get to the end of the cycle.

Try the Smolov Strength Training 13 week cycle. It can realistically add 50lbs to your squat if you follow the program as written...

The only thing I can think of to add is that you may need to add more calories to your diet to fuel your continued progress. Basically, if your strength gains have plateaued, the problem is either in your programming or your diet.

BTW, my best so far is:
Squat: 360
Dead: 400
Bench: 210
Total: 970

If only I could bench press!

[Ed_Nauseum]

How about struggling 2.5 years for a five pound increase in your deadlift. Kind of puts things into perspective...

[mikieson]

IS this "1000" thing something big in the lifting world? I really dont know but heck with benching, squating, and deads I can get that. So am I in some club kind of like when you finally bench 300lbs..

I want in the CLUB!!!...cue up 50CENT "in da club..!!"..

[Old-Time-Lifter]

IS this "1000" thing something big in the lifting world? I really dont know but heck with benching, squating, and deads I can get that. So am I in some club kind of like when you finally bench 300lbs..

I want in the CLUB!!!...cue up 50CENT "in da club..!!"..

I wouldn't belong to any club that would have me.............. wat wut........

[Old_swole]

If only I could bench press! [/QUOTE]Hey sytennison I'm serious when I say that i really brought up my barbell bench press numbers by benching with only heavy dumb bell presses (flat bench) for a couple of months. you have to go as heavy as you can handle though. work on those tri's with close grip benches(flat) and scull crushers ( decline and flat). and I would be willing to bet that you will reach your goal in 2-3 months. Good Luck

[mikieson]

I wouldn't belong to any club that would have me.............. wat wut........

lol...yea i would think there would be a catch..hahaha..."kidding of course"..

[Stenn]

If only I could bench press!

Hey sytennison I'm serious when I say that i really brought up my barbell bench press numbers by benching with only heavy dumb bell presses (flat bench) for a couple of months. you have to go as heavy as you can handle though. work on those tri's with close grip benches(flat) and scull crushers ( decline and flat). and I would be willing to bet that you will reach your goal in 2-3 months. Good Luck

Thanks for the encouragement. My bench pressing has been limited by my shoulders and elbows. Every time I work up to heavy, my joints give way and I have to go back to light weights again. I've made progress, but it has been very slow. Fortunately, I just made the acquaintance of a chiropractor who is also a competitive weight lifter and coach. I'm hoping that with her help I can finally fix whatever is wrong and start making progress on bench and barbell press again.

[*STEVE*]

On my last bulk I broke 1000 @ 188.5 lbs bodyweight , its a great feeling but didnt do anything for my bb body , more of an ego thing for me .... and its all thanks to my deadlift and squat cause my BB bench aint nothing to brag about !!!

[boathead]

thanks for the input. i don't think it's arbitrary at all. i have a goal, plain and simple, rule number one in training. rule number 2, a reasonable plan on how to achieve it...well i guess that is where i always run aground.

i made great gains on madcow during the year, but then my schedule changed, and my heart, and i abandoned it for a while. might have to get back on it. i did love that routine, and i made wonderful progress on it.

as far as eating enough, that has always been my bane. yet, i've gone from 125 to present weight of 170, not bad; and for me, lifting for weight HAS had real bodybuilding result.

later today i'll study the responses a bit more closely, and craft a plan. maybe you guys can help me tweak it. thanks again.

[boathead]

I don't know what program you are following boathead but at only 40 lbs. from your goal you may want to try Madcow's 5x5 Intermediate or Advanced.

Just a thought.

i think i will in fact get back on a madcow cycle. excellent program, and one on which i made very nice gains.

The only thing I can say is that bb.ing and pl.ing (IMO) do not mix very well....good luck!!

well, i've seen decent results in my "hybrid" training. you see, i want strength, and i want the bb part as well. i am anything but a fat lard....even if i wanted to put on the lbs simply to effect a powerlifting gain, i wouldn't.

Are you doing some sort of periodization?

If not you should be.

How about some basic Texas method or something along those lines?

an ill-defined periodization, for sure. i went from a madcow cycle, to a 20 rep squat emphasis program. time to go back, me thinks.

I don't see where the problem is, if you're progressing, you're progressing. To get to those #'s you must have hit a couple plateaus along the way.

qft. yet my ocd and lack of patience will not permit me to wait to the year 2018.

I'm at 860 with my sights set on 900. I second the idea of tracking workouts, starting a journal has been one of the most valuable tools I've learned to use after hitting the free weights this second time around...

i always keep track. i just lose the records after awhile. but i know to the rep exactly where i am supposed to be, progress wise.

Personally, I wouldn't be trying to max out once a month.

You need to cycle into it, set up an 8 week cycle and don't even try for a max until you get to the end of the cycle.

Unless you're planning on competing why worry about max lifts? I don't even think about them anymore.....

i've tried an 8 week max out cycle, and through trial and error, i've noticed that my cns can handle a bit more often. but i think i will get on an 8 week madcow cycle and see where it goes. and worrying about max lifts? i wouldn't call it worry. i think it's fun, and so i've set my goals. and competing IS something i've pondered.

280 bench with a 300 squat.. there's ur problem. Work on your squat more, post a vid, tell us your routine. How much do you eat? 300==>340 for your 1000 total could be very very easy to reach.

squat and dl i suppose are the most likely suspects for appreciable gains. i think on squats i probably have 10 lbs in the tank right now. on dl, my grip is what is getting me right now. and i KNOW my form is off...it's just that i've NEVER seen anyone do dl's in person. a sad state of affairs. noone to ask. i try to mimic what i see on video, but it's hard to know for sure. i'd post a vid, but no vid cameral. but yes, i know my dl form is off.

looking at your charts I'd say you're either doing too much cardio, or you're simply not eating enough...

if you think you're gonna make noticable strength gains and keep the same body weight you're gonna be spinning your wheels...

don't know what your rep ranges are. but by looking at your charts also I'm gonna guess that the numbers you've arrived at for 1 reps are based on higher reps....

i do zero cardio, outside of sets of hang cleans and 20 rep squats, which is highly cardiac.
i'm trying to gain weight, but easier said than done. that being said, i think there ARE strength gains to be had at my present weight. if only i can figure out how.
and not sure what you mean by the "numbers you've arrived at for 1 reps are based on higher reps..." did i estimate from a calculator? no. these are my actually done 1rms.

You astonish me sometimes. The combined total of these three particular lifts is hardly arbitrary. While it may not be a bodybuilding goal it is a reasonable strength goal to set.

thanks for the back up. i've always tried to be respectful. not sure where the ascerbicity comes from, but i guess i got on his nerves somehow. oh well. not my problem.

Try the Smolov Strength Training 13 week cycle. It can realistically add 50lbs to your squat if you follow the program as written...

http://stronglifts.com/how-to-add-10...-squat-smolov/

not familiar with smolov...i WILL check it out.

Your current 1RM's are impressive. I agree that you are going to need to eat and put on a couple of more pounds to reach your goal. I feel the best place to look is in your deadlift and squat. If you're like me I seem to be able to set PR's more often and easier on leg lifts. Say you put on 25 lbs on your dead, 10 on your squat you'd only need to add 5 to your bench.

i'm trying.

Here are your answers:









The only thing I can think of to add is that you may need to add more calories to your diet to fuel your continued progress. Basically, if your strength gains have plateaued, the problem is either in your programming or your diet.

BTW, my best so far is:
Squat: 360
Dead: 400
Bench: 210
Total: 970

If only I could bench press!

where'd you go for awhile sytennison? you and brother wolf have long inspired me!

How about struggling 2.5 years for a five pound increase in your deadlift. Kind of puts things into perspective...

fight the good fight. i'll do the same.

IS this "1000" thing something big in the lifting world? I really dont know but heck with benching, squating, and deads I can get that. So am I in some club kind of like when you finally bench 300lbs..

I want in the CLUB!!!...cue up 50CENT "in da club..!!"..

despite the comment that it was an arbitrary number, isn't any goal essentially arbitrary? nonetheless, i think it's a common goal. i mean, i didn't just pick the number out of a hat. i suppose i could have picked 923.5, but where's the fun in that?

On my last bulk I broke 1000 @ 188.5 lbs bodyweight , its a great feeling but didnt do anything for my bb body , more of an ego thing for me .... and its all thanks to my deadlift and squat cause my BB bench aint nothing to brag about !!!

nice. and nice to know it can be done by "our" crowd.

so, thanks everybody. i'm gonna map out a madcow program, look into the smolov, and give it a go. peace.

[slainethewarped]

my 10 cents on this would be get in the cage and start breaking your lifts down and overload

[ZBlacktt]

Wow, I've never really looked at this number goal you have for myself. Interesting really. I know you can do it. I mean, the legs and back can become very strong. So picking up more than 380lbs should come for sure. That and squat more than 300.

[Stenn]

where'd you go for awhile sytennison? you and brother wolf have long inspired me!

Work kept me out of the gym and mostly off bb.com for 2.5 months. I'm back now, but managed to screw up my lower back by ramping back up too quickly. I'm feeling much better now, though.

From what I recall, BrotherWolf got a new catering job and had to scale back his lifting a bit.

I've always made my best strength gains by following a written program and was doing the Bill Starr - Glenn Pendlay 5x5 program for advanced lifters when I boinked my back doing, of all things, one of the assistance exercises. Oops! Once I'm all healed up, I'll resume this program.

The trick to succeeding on these cookbook programs is to set them up with reasonable numbers initially, and then to stick with 'em like a monk in a monastery. Also, I've found that eating (enough) isn't a problem when I'm on one of these programs because they tend to rev up my metabolism as the program becomes more demanding.

Good luck BoatHead! When you've chosen your program, give us a link to your journal so we can all cheer you on.

[Ed_Nauseum]

The_cannibal from the PL/SM section posted a excellent summary of various strength programs here. You might take look....good luck.

[induced_drag]

Boathead,

I am all for strength goals!!! They keep me very motivated....probably more then size alone. After all.....there is nothing subjective about lifting a certain amount of weight. You either can or can not. There is something wonderfully simplistic about it.

I have only been back working out 4 months and my strength is progressing back well. If I run the numbers I guess I am about 1150. (but I weigh a good buch more then you) I dont max out much either.......but I do go down to triples every so often. I just recently got 1.5 times my bw on bench for a tripple...it was a good day. I also like strength to weight exercises like wide grip chins. My goal was to be able to break 20 again (had not done so since my 20's) and recently I just got 24. A pulled muscle has sidetracked my squatting and deadlifting for about a month.....but I want to deadlift over 500 again. I know a lot of guys that think over 35 is time to go light.....but I am not one.

One thing that I think works well is periodization. One of the posters suggested it earlier and I feel it makes a big difference in increasing strength. Personally, I change up my rep ranges every few weeks, starting with 10 and going down to 5 over a period of 6 weeks.