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  1. #1
    Registered User ivanhoek1's Avatar
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    Set some PR's today, hyped!

    This week is test week in my program, and first day went awesome.

    Set a new PR for Deadlift at 425lbs x3 reps, and a new PR for Strict OHP at 200lbs x3 reps.

    Left a little in the tank on DL, probably could've gotten 1-2 more reps, but the OHP PR was a legit 3rm , that 3rd rep took some work lol

    Looking forward to new Squat and Bench PR's on Friday, looking for 3 rep PR's as well.

    Not sure yet what weight I'll try, but did 380lbs 3x3 for Squat last week, and 285lbs 3x3 for bench last week as well.. Maybe try +10 on each for a 1x3.

    So nice when a plan goes well
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  2. #2
    Otter Club Jtbny's Avatar
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    Some stout numbers. Add vids on your upcoming lifts. Would be cool to see
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  3. #3
    Registered User kitpapa's Avatar
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    Awesome job!!
    Owner of So-B-Fit

    IG: stephaniesobien

    NPC National Qualified NATURAL FIGURE ATHLETE
    Chasin' that pro card!

    Journal: http://forum.bodybuilding.com/showthread.php?t=173540641&p=1484090561#post1484090561
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  4. #4
    Bored drudixon's Avatar
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    Awesome job. What are you running?
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  5. #5
    Registered User ivanhoek1's Avatar
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    Originally Posted by drudixon View Post
    Awesome job. What are you running?
    It's a custom program. I do a cycle of 6 weeks at 3x8, 4 weeks at 3x5, 2 weeks at 3x3 and then a test week of 1x3. After this test week, I'll start my next program cycle.

    I deadlift and press Mondays, have assistance work Wednesdays and Squat/bench Fridays.

    I know it seems low frequency, but it's helped with recovery at my O35 age.. I tried Texas Method before and it ran me to the ground
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  6. #6
    I'll Mod 'til I'm dead. ironwill2008's Avatar
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    INB4 'Imagination/No-Vid Goat.'
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

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  7. #7
    Registered User ivanhoek1's Avatar
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    Originally Posted by ironwill2008 View Post
    INB4 'Imagination/No-Vid Goat.'
    lol point taken.. I don't record myself, except for form checks. I'll keep that in mind for next time
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  8. #8
    Otter Club Jtbny's Avatar
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    Originally Posted by Jtbny View Post
    Some stout numbers. Add vids on your upcoming lifts. Would be cool to see
    ^^^

    Originally Posted by ironwill2008 View Post
    INB4 'Imagination/No-Vid Goat.'
    Too late but I was being nice about it
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  9. #9
    Registered User polishedball's Avatar
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    With that much shoulder strength surprised your bench is not a little higher. Do you use a narrow or wide grip when benching?
    My journal, not detailed, but heck I never keep track of much anyhow. http://forum.bodybuilding.com/showthread.php?t=121196291&p=863931421#post863931421

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  10. #10
    Registered User ivanhoek1's Avatar
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    Originally Posted by polishedball View Post
    With that much shoulder strength surprised your bench is not a little higher. Do you use a narrow or wide grip when benching?
    I do a thumb away from the smooth in the middle, so a narrower grip. I don't do touch and go reps, they are all paused.

    Yeah, I can probably do more.. I just never tested before. That's why this program now has a test week in the end to try a 3rm. I have never tried to max before now, and I don't have enough experience maxing out to really get a true max.

    I hope to get close to a true 3rm though, but I know for some exercises I won't this first program cycle. I'm pretty sure the 200x3 is a true OHP 3rm because that third rep slowed down , or felt pretty heavy.

    On bench I probably can do a bit more, but I'll be happy with a 5-10lbs+ on that 3 rep range for now. There's always the next program cycle , and I don't compete.. so I guess I can take it slower.
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  11. #11
    Registered User polishedball's Avatar
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    let me fix that

    Originally Posted by ivanhoek1 View Post
    , and I don't compete.. YET .
    Good to hear you use smooth controlled movement. Makes sense as a wide grip would recruit more of the shoulders.
    My journal, not detailed, but heck I never keep track of much anyhow. http://forum.bodybuilding.com/showthread.php?t=121196291&p=863931421#post863931421

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  12. #12
    Registered User ivanhoek1's Avatar
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    End of test week, and yes, got my Squat and Bench PR's as well!

    Was going to go for 390x3 squats, but decided at the last minute to just go for 405lbs x3 and got it! Actually felt easy... This time there's video, so you tell me lol

    For bench, I was more conservative and put up the planned 290lbs x3. Those went well, but definitely not easy. There's video of that as well.

    Next week is deload and then start over the next program cycle. Awesome day!

    Videos:

    Squat 405x3:



    Bench 290x3:

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  13. #13
    Registered User Plateauplower's Avatar
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    Vids! Nice job. Hate hitting those uprights. I have a similar rack in my home gym. Always bumping those things. Repped for vids. Nice lifts.
    A bigger back will make a bigger waist look a little smaller....

    http://forum.bodybuilding.com/showthread.php?t=161385603
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  14. #14
    Otter Club Jtbny's Avatar
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    Great job and squats looked on point. Bench looked doable, too.
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  15. #15
    Registered User ivanhoek1's Avatar
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    Originally Posted by Plateauplower View Post
    Vids! Nice job. Hate hitting those uprights. I have a similar rack in my home gym. Always bumping those things. Repped for vids. Nice lifts.
    Yep, it happens every once in a while.. I think I need a better bench so I can setup better. This is just a crappy bench from Amazon. I find it hard to set my feet properly. Maybe if I could setup better and move a bit farther away from the uprights, the problem would go away.
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  16. #16
    Otter Club Jtbny's Avatar
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    Originally Posted by ivanhoek1 View Post
    Yep, it happens every once in a while.. I think I need a better bench so I can setup better. This is just a crappy bench from Amazon. I find it hard to set my feet properly. Maybe if I could setup better and move a bit farther away from the uprights, the problem would go away.
    http://www.roguefitness.com/rogue-flat-utility-bench
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  17. #17
    Registered User ivanhoek1's Avatar
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    Thanks for the suggestion... This is the one I have:

    https://www.amazon.com/gp/product/B0...?ie=UTF8&psc=1

    Do you think that can take me where I need to go? I feel it kinda slides around a little, plus I find it difficult to set my feet.. maybe just my technique. Is this bench significantly worse than the Rogue one?

    Thanks
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  18. #18
    Otter Club Jtbny's Avatar
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    Originally Posted by ivanhoek1 View Post
    Thanks for the suggestion... This is the one I have:

    https://www.amazon.com/gp/product/B0...?ie=UTF8&psc=1

    Do you think that can take me where I need to go? I feel it kinda slides around a little, plus I find it difficult to set my feet.. maybe just my technique. Is this bench significantly worse than the Rogue one?

    Thanks
    I can't speak to that bench. Never used it. If it slides around that would be an issue for me. Setting feet? Is that because of the height of the bench? Too tall? If so you can place 2x4s on the ground and place your feet on those, or use 45lb plates. The Rogue bench is pretty good and for the price I think its hard to beat. No sliding around ever and its got a large pad so the shoulders arent hanging off the side. Plus- made in the USA which is a bonus.
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    Registered User ivanhoek1's Avatar
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    Originally Posted by Jtbny View Post
    I can't speak to that bench. Never used it. If it slides around that would be an issue for me. Setting feet? Is that because of the height of the bench? Too tall? If so you can place 2x4s on the ground and place your feet on those, or use 45lb plates. The Rogue bench is pretty good and for the price I think its hard to beat. No sliding around ever and its got a large pad so the shoulders arent hanging off the side. Plus- made in the USA which is a bonus.
    I just find the horizontal supports on the floor make my feet go too wide if I want to lay my feet on the floor. And yes, I do find the bench too tall.. but that may just be me, since it seems to be a standard bench height. It does slide around a little over sets, which is annoying. That Rogue bench looks to have rubber feet which should stop that. I'll take a better look the dimensions. Thanks!
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  20. #20
    Registered User polishedball's Avatar
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    looking strong, congrats on the pr's in vids
    My journal, not detailed, but heck I never keep track of much anyhow. http://forum.bodybuilding.com/showthread.php?t=121196291&p=863931421#post863931421

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    Great progress.
    As i get older I am realizing i have to get while the gettings good. I can put stats and PR's up here all day long. But, the main concepts with my workouts....
    1. GO BIG OR GO HOME.
    2. FORM IS EVERYTHING
    3. BREATHE.
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  22. #22
    940 mirroroferised's Avatar
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    JTBNY talked me into that rogue bench and it has helped my bench a ton. It's wide, sturdy and really does the trick. At least for me.


    Those were almost easy looking reps man! Well done. I can only hope to get that one day.
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  23. #23
    Gunslinger Leddyman's Avatar
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    Good job dude. It looked like you had a lot left in the tank on those squats.
    FWIW I thought you sounded legit before the vids. Dudes padding their stats usually sound like they are lying.
    There could be 5 or 6 ninjas in this room right now.

    I like fake boobs that look real and real boobs that look fake.
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  24. #24
    Registered User ivanhoek1's Avatar
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    Originally Posted by ivanhoek1 View Post
    This week is test week in my program, and first day went awesome.

    Set a new PR for Deadlift at 425lbs x3 reps, and a new PR for Strict OHP at 200lbs x3 reps.

    Left a little in the tank on DL, probably could've gotten 1-2 more reps, but the OHP PR was a legit 3rm , that 3rd rep took some work lol

    Looking forward to new Squat and Bench PR's on Friday, looking for 3 rep PR's as well.

    Not sure yet what weight I'll try, but did 380lbs 3x3 for Squat last week, and 285lbs 3x3 for bench last week as well.. Maybe try +10 on each for a 1x3.

    So nice when a plan goes well
    Slight PR this week. After going down for almost two weeks with the flu, and losing near 20lbs lol.. RIGHT as I was peaking, I did manage to squeeze this PR in - 455lbs Deadlift x1. Was supposed to go for x2, but meh.. I don't grind reps and felt the second might be a grind. Maybe next cycle.

    Video:

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  25. #25
    High Plains Lifter Mark1T's Avatar
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    Nice numbers and lifts, Ivan. What is your body weight and height?
    In life and in the gym we have to exceed our self-perceived abilities and take calculated risks, in order to succeed and to progress.
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  26. #26
    Registered User ivanhoek1's Avatar
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    Originally Posted by Mark1T View Post
    Nice numbers and lifts, Ivan. What is your body weight and height?
    I'm 6' and fluctuate right now between 240-250lbs. I'll drop to 225lbs or a bit lower soon, was at 205lbs about a year ago. One thing I can tell you.. being 250lbs sucks, don't recommend lol
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  27. #27
    Registered User MrNismo's Avatar
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    Impressive strength! Squats looked damn near perfect dude.
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  28. #28
    Registered User ivanhoek1's Avatar
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    Originally Posted by MrNismo View Post
    Impressive strength! Squats looked damn near perfect dude.
    Thanks! I'll try to see if I can improve on that for 2 reps this week.. maybe try the 425lbs?
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  29. #29
    Registered User Rocky3540's Avatar
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    Just watched bench again, looks like you let bar come down mid belly. Better angle to let it hit your nipples or even higher to mid chest. . I think you are loosing a lot of weight because of it. Just a couple of pennies for you. Either way, defininitly getting stronger.
    Last edited by Rocky3540; 07-03-2017 at 03:35 PM.
    As i get older I am realizing i have to get while the gettings good. I can put stats and PR's up here all day long. But, the main concepts with my workouts....
    1. GO BIG OR GO HOME.
    2. FORM IS EVERYTHING
    3. BREATHE.
    Reply With Quote

  30. #30
    Bored drudixon's Avatar
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    Great lifts. With that monster squat I'd expect a dead in the 5s. Thoughts?
    B: 285
    S: 375
    D: 525
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