Ellingham - The skinny guy is on a one way road to mass - Page 11 - ABCbodybuilding

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  #101  
Old 12-19-2009, 02:52 PM
tmkeehn tmkeehn is offline
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Location: Malden, MO
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As long as everything is improving, you're good! And they are, so you're good!
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5'8, 180lbs- Back to the grind.
Bench: PR 295
Deadlift:PR 405
Squat: PR 375
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  #102  
Old 12-19-2009, 05:40 PM
Gregsimo Gregsimo is offline
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bench press and OH press are wierd ones. my bench press sucked until 6-8 weeks ago. one minor change in technique and boom, its going up at 5lbs per workout. I think the same will probably hold true for OH press once i start attempting it again. check your form is good. if you feel that something is missing then go on youtube and look up dave tate bench press. he has a tutorial video on correct form which is spot on.

Ive found the link

http://www.youtube.com/watch?v=Dh3t6...eature=related
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Last edited by Gregsimo; 12-19-2009 at 05:50 PM.
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  #103  
Old 12-19-2009, 05:59 PM
tmkeehn tmkeehn is offline
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I'll have to echo Greg's statements. Its all about form. Keeping the lower back arch helped me break through my plateu when trying to break 200
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5'8, 180lbs- Back to the grind.
Bench: PR 295
Deadlift:PR 405
Squat: PR 375
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  #104  
Old 12-19-2009, 06:03 PM
Gregsimo Gregsimo is offline
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dont forget this is a powerlifting style of lifting and for SS purposes it is spot on. Once you get past SS and start doing hypertrophy workouts to gain further size you'll bench differently, slightly more flat and isolating the pecs more.
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  #105  
Old 12-21-2009, 04:13 PM
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Ellingham Ellingham is offline
Ellingham is getting lean
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Today was a decent workout, i kept overhead press and rows the same as i wanted to work on my form with rows and feel i can only progress on the OH press if i keep the weight the same for two workouts in a row. Pushed the weight up on the squat, i will keep it the same next workout as it felt quite heavy then i can bump up the weights the workout after and set a PR before i leave.

Squat
99x2x5
121x1x5
143x1x3
165x1x2
176x3x5

Overhead press
60.5x2x5
71.5x1x5
82.5x1x3
88x1x2
93.5x3x5

Pendlay rows
105x2x5
115.5x1x5
121x1x3
126.5x1x2
132x3x5
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  #106  
Old 12-24-2009, 07:50 PM
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Ellingham Ellingham is offline
Ellingham is getting lean
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Todays workout was good apart from my bench is becoming an obstacle, I still haven't found a form that i'm comfertable with but i'll keep trying.

Squat
99x2x5
121x1x5
143x1x3
165x1x2
176x3x5

Bench
77x2x5
88x1x5
99x1x3
110x1x2
121x3x5

Dead
143x2x5
165x1x5
187x1x3
210x1x2
226x1x5
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  #107  
Old 12-24-2009, 10:49 PM
bigbear6708 bigbear6708 is offline
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how often do you progress ellingham? reason i ask is cuz last time you did bench it was 121 as well...if your stuck, u need to deload and work back up...all lifts besides squats are done once a week usually in the program..or every 3rd day..you should be progressing faster than this..dont get me wrong, any progress is better than none..maybe u should eat more? how long u been training since your last break? take it slow, but progress should be happening....
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  #108  
Old 12-26-2009, 09:21 AM
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Ellingham Ellingham is offline
Ellingham is getting lean
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Join Date: May 2009
Location: London
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Quote:
Originally Posted by bigbear6708 View Post
how often do you progress ellingham? reason i ask is cuz last time you did bench it was 121 as well...if your stuck, u need to deload and work back up...all lifts besides squats are done once a week usually in the program..or every 3rd day..you should be progressing faster than this..dont get me wrong, any progress is better than none..maybe u should eat more? how long u been training since your last break? take it slow, but progress should be happening....
see i feel everything else is progressing well apart from my bench press and standing overhead press, perhaps i'm just weak at pressing movements? I have never had a break as this is my first time lifting and i have been doing it for around six weeks, however i am taking a week off as i am going away tomorro. How much should i deload by?
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  #109  
Old 12-26-2009, 02:05 PM
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Ellingham Ellingham is offline
Ellingham is getting lean
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Today went well, form was a bit off on some of the reps but it didn't throw me off too much, all the weights went up and i worked up a good sweat by the end of it. Going to have a one week break now but will still be doing some body weight exercises.

Squat
105x2x5
127x1x5
149x1x3
171x1x2
182x3x5

Overhead pres

55x2x5
66x1x5
77x1x3
88x1x2
99x3x5

Pendlay row
88x2x5
99x1x5
110x1x3
121x1x2
138x3x5
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  #110  
Old 12-26-2009, 02:24 PM
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Ellingham Ellingham is offline
Ellingham is getting lean
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I thought i should add a comparison as i am taking a week off so when i come back it will be like a fresh start, so here is a comparison of all my lifts and measurements from about 2-3 weeks ago.

Lifts
Squat: 160x3x5 -> 182x3x5
Bench: 115x3x5 -> 121x3x5
Deadlift: 210x1x5 -> 226x1x5
Overhead press: 88x3x5 -> 99x3x5
Pendlay row: 126.5x3x5 -> 138x3x5

Measurements

Waist 31" -> 31.5"
Chest 33.5" -> 34"
Bicep 12.5" -> 13"
Forearms 10" -> 11"
Thighs 21.5" -> 22.5"
Calves 13" -> 13.5"
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