Gibz is a powerlifter???

[Rot-Iron66]

How big are you Gibs? Those are good numbers no matter what...

 

[Gibsonator]

I too, am considering ensuring Gibs doesn’t win at anything.

you know I'm always in for some friendly competition

 

[brock8282]

Good luck Gibz! I use to run powerlifting blocks for about 6-8 weeks once or twice a year, the big strength increase can really speed up hypertrophy when you switch back to a more conventional bodybuilding program. Something I got from Chris Aceto in his book Championship Bodybuilding.

 

[Gibsonator]

How big are you Gibs? Those are good numbers no matter what...

6'4/260lbs

 

[Jin]

6'4/260lbs

Wait, have you stopped growing taller?

 

[Gibsonator]

just finished the platform
View attachment 9996

 

[BrotherIron]

Someone's been bit by the iron bug.

 

[Bro Bundy]

gibs we fight but i never wanna a see anyone of us hurt..Please be careful think twice before every lift move u make.

 

[Bro Bundy]

and how the fuk are u gonna do this in a condo? u dont have people above and below u?

 

[German89]

and how the fuk are u gonna do this in a condo? u dont have people above and below u?

LMFAO

Gibz he does have a point. May want to consider a storage unit?

 

[Gibsonator]

skeeewatts
95x5
135x5
185x5
225x3
265x3
295x3
315x3
335x3
365x3
good mornings x 3
leg extension ss w/leg curls x 3
banded ab crunches 3 x 20
fukkin smoked.
heaviest and hardest I've worked my legs in 3 months, should feel great tomorrow lol.
weight moved good. 1st time squatting in the new rack too.
pretty badass blasting heavy metal in my garage and just focusing 110% on my lifting. fukk the commercial gyms.

 

[German89]

skeeewatts
95x5
135x5
185x5
225x3
265x3
295x3
315x3
335x3
365x3
good mornings x 3
leg extension ss w/leg curls x 3
banded ab crunches 3 x 20
fukkin smoked.
heaviest and hardest I've worked my legs in 3 months, should feel great tomorrow lol.
weight moved good. 1st time squatting in the new rack too.
pretty badass blasting heavy metal in my garage and just focusing 110% on my lifting. fukk the commercial gyms.

LMAO... Good, you're in a garage.

You're gonna be sore for like a week.

 

[Trump]

legs for me tomorrow and I gonna do the same +1lb on each set

skeeewatts
95x5
135x5
185x5
225x3
265x3
295x3
315x3
335x3
365x3
good mornings x 3
leg extension ss w/leg curls x 3
banded ab crunches 3 x 20
fukkin smoked.
heaviest and hardest I've worked my legs in 3 months, should feel great tomorrow lol.
weight moved good. 1st time squatting in the new rack too.
pretty badass blasting heavy metal in my garage and just focusing 110% on my lifting. fukk the commercial gyms.

 

[German89]

legs for me tomorrow and I gonna do the same +1lb on each set

Add some bands!!!

 

[Gibsonator]

and how the fuk are u gonna do this in a condo? u dont have people above and below u?

just saw this...
yes I live in a condo. mine sits directly above the garages on its own, dont share any walls.

 

[Boogieman]

just finished the platform
View attachment 9996

Looks fukkin awesome gibzzzz!!!!!

 

[SFGiants]

skeeewatts
95x5
135x5
185x5
225x3
265x3
295x3
315x3
335x3
365x3
good mornings x 3
leg extension ss w/leg curls x 3
banded ab crunches 3 x 20
fukkin smoked.
heaviest and hardest I've worked my legs in 3 months, should feel great tomorrow lol.
weight moved good. 1st time squatting in the new rack too.
pretty badass blasting heavy metal in my garage and just focusing 110% on my lifting. fukk the commercial gyms.

Nice work, now let us teach you how to warm and ramp up.


Barx5
135x5
225x3
275x3
305x3
325x3
335x3
355x3
365x3

Go

Bar
Plate
Plate
Quarter
Dimes Nickle
Dimes
Dimes
Nickle

Don't go by numbers but weight added

505lbs Example

Bar
135
225
315
365
405 80% Last Warm UP
Working sets with a rounded off %, last set should be 97% to 98% of max
455 90%
475 95%
495 98%
Not often only when testing your max
505 100%

It could be max of 1's, 2's 3's or 5's in reps

You wanna build strength up do a lot of 3's and 5's testing your 1's every 8 weeks

We can teach you how to test your max like if in a meet, you do less work getting there

Example for a planned 505

Barx5
135x5
225x3
315x1
365x1
415x1
465x1 1st attempt, you should be able to triple it
495x1 2nd attempt, you should be able to double it
505x1 3rd attempt, should suck lol and congrats if it's easy as your max is more then 505

 

[Metalhead1]

Nice work, now let us teach you how to warm and ramp up.


Barx5
135x5
225x3
275x3
305x3
325x3
335x3
355x3
365x3

Go

Bar
Plate
Plate
Quarter
Dimes Nickle
Dimes
Dimes
Nickle

Don't go by numbers but weight added

505lbs Example

Bar
135
225
315
365
405 80% Last Warm UP
Working sets with a rounded off %, last set should be 97% to 98% of max
455 90%
475 95%
495 98%
Not often only when testing your max
505 100%

It could be max of 1's, 2's 3's or 5's in reps

You wanna build strength up do a lot of 3's and 5's testing your 1's every 8 weeks

We can teach you how to test your max like if in a meet, you do less work getting there

Example for a planned 505

Barx5
135x5
225x3
315x1
365x1
415x1
465x1 1st attempt, you should be able to triple it
495x1 2nd attempt, you should be able to double it
505x1 3rd attempt, should suck lol and congrats if it's easy as your max is more then 505

I wrote it out for him that way, because he hasn't squatted with real weights in 2+ months. I wanted to make sure he was adequately warmed up, and had a good feel of the movement with volume created in the lighter weights.

When he gets more conditioned, we can take out some of the volume. Especially when he is ready to test is true max.

 

[PZT]

I bet you are

you are next

 

[DieYoungStrong]

Just my opinion but Bar, Plate, 1/4, plate, 1/4... works just fine for a warm up until you start getting close to a point where you're dialing in your attempts. And just squat whatever rep scheme you're working with that day. I usually go Bar x10, 135x5, and then from 185 up - whatever rep scheme I'm working with that day.

Keep things simple. Especially for a first meet.

Good luck.