After 2 years of hard work

[Gladitat0r]

Hello, My name is bas.

Here is my progress over the last years, I started working out on demember 2011.

Now currentely following a bulking schedule, Surplus around 500kcal, Around 3200

My training programma: push pull and leg

My planning is to keep bulking till i reach 80kg, then cut down to 8/9%


Points need to be working on:

-Chest - is so small compared to the rest, Bad genetics i guess so....-

-triceps

-hamstrings



Current stats:

1,69m
76kg
bf 11/12%
20 years old


Max on big 3

bench press 3x90kg 1x100kg
deadlift 1x180kg ( no belt)
squat 3x130kg


Here some picture's

( got almost none pics of the start only of this year

[addi2]

looks good my friend!
addressing your chest problem, i think there is a pretty obvious correlation between that and then ur max on chest: 100kg 1x on bench is not very much compared to your other lifts i'd say. so in my humble opinion i'd say you should focus on increasing the strength of your chest.
cheers

[Giovanni1992]

wow compliments

[Gladitat0r]

looks good my friend!
addressing your chest problem, i think there is a pretty obvious correlation between that and then ur max on chest: 100kg 1x on bench is not very much compared to your other lifts i'd say. so in my humble opinion i'd say you should focus on increasing the strength of your chest.
cheers

Thx! yes true, i am now doining 3x5 and 3x3 to get my bench up

[TheRealJora]

Thx! yes true, i am now doining 3x5 and 3x3 to get my bench up

I'm nowhere near a big as you but my chest has a gap in between as well and I started doing a lot of clsoe grip bench and flyes. Not sure if it'll help but I weigh 148ish and only max about 170-175 on bench. Should i do something about that or is that an ok max?

[Lyo22]

good

[Gladitat0r]

edit

[Gladitat0r]

I'm nowhere near a big as you but my chest has a gap in between as well and I started doing a lot of clsoe grip bench and flyes. Not sure if it'll help but I weigh 148ish and only max about 170-175 on bench. Should i do something about that or is that an ok max?

If i am correct u weight around (69 kg) with a one max rep of (80k?) The problem most people make is increasing the weight to mutch over a short periode of time, with the end result getting stuck.
My advice would be; Take 80% of your 1rm ( 1 rep max) that's around 65kg.

Do 3x5 reps with 65kg, if u can do all these reps solid, go on 3x3 90% of 1mr 3x3x72kg. if u can lift this without anyfailure go on 85% of ur 1mr ( 68kg)

3x5x68kg And repeat, take every 6 weeks a deload or 1 week rest.


Close bench press works mainly your triceps ( triceps brachii) This can help to strenghtend your triceps what would result in a stronger bench press. If that's the weak point in your lift.

The gap inbetween your chest can't be trained becuase you can't focus on the inside or the outside of your chest. Only your,mid upper and lower chest can be stimulate.

So only thing you can do to make it look smaller, is to gain more weight (mass) becuase muscle tendons are genetically determined