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PostPosted: Mon Jul 13, 2015 7:21 am 
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Joined: Sat Apr 10, 2010 5:51 pm
Posts: 1599
Location: Laniakea Supercluster
Bench Sun-12-7-2015
142 kg / 312 lbs (Smith machine, safe lift)

Found this max chart.

Quote:
The bench press max chart is the old school method
of approximating your 1 REP MAX bench press.
Use these charts as a guide to what you can bench
for a maximum of one rep.

https://www.muscleandstrength.com/tools ... -max-chart

Edit; I vomited doing pistol squats :lol:

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PostPosted: Wed Aug 26, 2015 1:56 am 
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Location: Laniakea Supercluster
Learn how to do a one hand chin up

https://www.youtube.com/watch?v=Nj1NvN7Te_s

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PostPosted: Wed Aug 26, 2015 7:14 pm 
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Jared wrote:
Learn how to do a one hand chin up

https://www.youtube.com/watch?v=Nj1NvN7Te_s


That is geniues. Alltough I am just moving to step 2, this will be helpful down the line :P


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PostPosted: Sat Aug 29, 2015 7:52 pm 
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Location: Canada
I like that video. I'm using a towel and just moving my grip further down as time goes on.

Make sure not to spend too much time working on Step 2. I've heard of a lot of people spending months and months on it.

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PostPosted: Thu Sep 03, 2015 10:41 pm 
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Altair wrote:
Make sure not to spend too much time working on Step 2. I've heard of a lot of people spending months and months on it.


Yeah, Step 2 looks easy, compared to step 1. Did you have to insert pauses to get from step 1? I might have to, espesially for Leg Raises, the others are okay.

But I gotta say, this program is the bomb, based on the gains I've gotten just from step 1!


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PostPosted: Sun Sep 06, 2015 5:52 pm 
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I only really pause for bridges at the top for a second. And for squats to make sure that I'm not bouncing on my knee joint.

Pullups are actually quite frustrating because your reps vary greatly on your energy. Sometimes I can get 8-9 reps sometimes I struggle to get 6.

I'm on Step 9 for Bridges now though.

I'm a big fan of this program.

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PostPosted: Tue Sep 15, 2015 7:34 pm 
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Did CC since 2012 until early 2015. Did anyone experience mass gains while doing it?


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PostPosted: Fri Oct 02, 2015 3:00 pm 
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Freeletics seems pretty impressive as well. https://www.youtube.com/watch?v=vGnAQqlrKoE
Like CC, it's body weight only, but the programs are usually 4-7 days pr week and much more explosive training.

I've added some explosive training to my workouts (the author talks about this) and it seems to have made a difference.


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PostPosted: Mon Oct 12, 2015 6:10 am 
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The GK2 wrote:
Altair wrote:
Make sure not to spend too much time working on Step 2. I've heard of a lot of people spending months and months on it.


Yeah, Step 2 looks easy, compared to step 1. Did you have to insert pauses to get from step 1? I might have to, espesially for Leg Raises, the others are okay.

But I gotta say, this program is the bomb, based on the gains I've gotten just from step 1!


I started on full chinups. I never did the earlier steps. Patience has never been my strong suit :lol:

Coconut wrote:
Did CC since 2012 until early 2015. Did anyone experience mass gains while doing it?


Meh, I'm about 15 pounds heavier. I'm content with my weight so I haven't really tried to bulk more. Just building strength.

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PostPosted: Fri Oct 16, 2015 11:19 am 
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Location: Laniakea Supercluster
I do heavy weights and cc.

Quote:
Your Predicted Maximum Natural Bodyweights (184cm) (72.44 inches)

LBM (0% bodyfat) 88.9 kgs 195.0 lbs

Max scale weight at 5% bodyfat 93.5 kgs/ 205.8 lbs
Max scale weight at 10% bodyfat 98.7 kgs/ 217.2 lbs
Max scale weight at 15% bodyfat 104.5 kgs/ 230.0 lbs
Max scale weight at 20% bodyfat 111.1 kgs/ 244.3 lbs


My current numbers; 10% body fat/ 90 kg/ 198.4 lbs

http://scoobysworkshop.com/muscle-gain-calculator/

(edit;) That is, in the morning, empty stomach, after toilet.
I shit steel, I have to shoot myself in da ass w/ a shotgun before anything
comes out. :lol:

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PostPosted: Fri Oct 16, 2015 6:05 pm 
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Jared wrote:
I do heavy weights and cc.

Quote:
Your Predicted Maximum Natural Bodyweights (184cm) (72.44 inches)

LBM (0% bodyfat) 88.9 kgs 195.0 lbs

Max scale weight at 5% bodyfat 93.5 kgs/ 205.8 lbs
Max scale weight at 10% bodyfat 98.7 kgs/ 217.2 lbs
Max scale weight at 15% bodyfat 104.5 kgs/ 230.0 lbs
Max scale weight at 20% bodyfat 111.1 kgs/ 244.3 lbs


My current numbers; 10% body fat/ 90 kg/ 198.4 lbs

http://scoobysworkshop.com/muscle-gain-calculator/

(edit;) That is, in the morning, empty stomach, after toilet.
I shit steel, I have to shoot myself in da ass w/ a shotgun before anything
comes out. :lol:


I switched from CC to other bodyweight exercises, made myself a custom routine. In my opinion, CC is good to build a base upon, but then you have to upgrade to something better. Already starting to see muscle gains, but I eat like a muthafucka, protein especially.

Quote:
I shit steel, I have to shoot myself in da ass w/ a shotgun before anything
comes out. :lol:

Heard that happens after too much protein. lol


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PostPosted: Tue Oct 20, 2015 5:33 pm 
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Location: Laniakea Supercluster
I think CC is crazy good. I am going to CC all I can, for as long as I can.
It's not that heavy weights are 'better', I think that muscles need to be
conditioned in many ways.

It's good to use those CC STEP 1-5 exercises too, they eliminate weaknesses
in those blind spots I cannot hit with heavy weights, machines, or with STEP 6-10.

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