Damn good stuff spec

quick question

so I don't have a bar for bench press, I use 55lb dumbbells on the bench and do 3 sets of 12.

there is a sitting bench press cable pulley machine, I am not a fan but for the heavier weight it is all I got. I was able to do 215 on it 5 times. What is the actual weight I am pushing, since with pulleys I know I am not pushing all 215?

It's arbitrary. All you can do is increase from there. There's no way of knowing and it's irrelevant honestly.

I don't care about the nominal figure too much, should there be enough weight on there to make 8-10 reps a struggle?

Depends on the purpose. But yes probably 8-12 with a weight that's moderate.

for now, toning and muscular endurance.

Awesome job spec, what weight do you compete at?

Thanks.

Normally I compete at 198 however I decided not to cut weight for this meet so I just walked in at my natural bodyweight of 214.

Well spec that's an awesome coefficient! What was your total? Was it a full power meet?

My total was 1565 which is lower than I've totaled before. However I lost 50-75 on my squat as I got a highly questionable call on my 3rd squat attempt of 600.8. The judging at this meet was very inconsistent to say the least. Never seen so many bad calls.

Also made an aggressive jump to a 650 dl on my third to try and save a 1600 total, which I missed at my knees. Probably had 640 in me. So I lost 30lb or so on my dl as well.

I'd ideally like to go 1650-1700 at my next meet which I was fully capable of this time Imo.

Holy shit that's a hell of a lift. I think you're already extremely strong power to weight. Funny though nothing is ever good enough. I would really like to set state dead lift record in the raw federation this next year but I've hit somewhat of a plateau. I think it's time for a rest week.

Nationals in a nutshell

looking good man

I have leveled off at 160lbs now, gonna up my protein and keep at the lifting and see what happens next!

Did a quick form check a few days ago warming up on the bench. Tossed up 285 here. I'm gonna go back next week and see about hitting 350-ish. Most I've ever tried solo was 305, and that went up pretty easy as well. Never bothered pushing past that, but I think it's time.

Try and get tighter. Can see your legs are pretty loose. Looked really easy for sure.

Just make sure you creep up on 350, and don't just go 315 to 350 for example. Even 10lb jumps are big on bench once you are getting over 90%, and when trying to find a true one rep max, or attempt a weight you have never done, you want to step up to it slowly. Might be a good idea to have a spotter.

Might look something like:
275 x 1
300 x 1
325 x 1
340 x 1 if this goes and is still fast/strong go 350, if it was slow/hard, you might want to go 345.
350 x 1 if this still felt decent, can go up 360 or so.

Cool Spec, thanks! For now I just leave the clips off and I have enough confidence in myself to at least stabilize the bar to dump it if need be.

And I definitely agree with your advice. This session I went up to 305 and it still felt "easy" with this form. I'll stay in this range for now and work on tightening up like you said. I normally go up 10lbs. per 1 rep set when advancing, and I keep myself in check. Numbers don't mean shit if I end up hurting myself lol

Eventually I'd love to hit that 400 mark.

So I have definitely leveled off at 160, so the major fat loss is complete, now to start building the muscle or continue reducing body fat % ??

which would be a better plan?

Are you content with where you are in terms of body fat currently? If so I'd focus on adding some muscle.

Are you still using your apartment's gym?

I still have a little bit around the mid section, I am thinking I need to just throw in another cardio day in the mix.

Still using my gym, found a few more creative ways to get different workouts in and I can get my major muscle groups pretty well beat. I also have my medicine ball and ab roller at home.

The way it feels now:

Leg day is definitely covered
Push Day could maybe use a couple extra things
Pull day is Covered pretty well.

What does a typical pull day, and leg day look like?

I would say continue to diet to where you are happy/content, and then you can focus on adding muscle, while trying to maintain your condition.

Leg day:

3 Sets Leg extension + 1 Burnout set
3 sets Hamstring Curl + 1 burnout set
3 Sets 30-45sec wall sit + 1 burnout set
3 sets 50 calf raises + 1 burnout set
3 sets squats + 1 burnout set
3 sets weighted lunges + 1 burnout set
3 Mile run with dog

Pull day:
3 sets pullups + 1 burnout set
3 sets lat pulldown + 1 burnout set
3 sets tricep pull + 1 burnout set
3 sets inverted row + 1 burnout set
3 sets standing row + 1 burnout set
3 sets lawnmower + 1 burnout set
3 sets deadlift + 1 burnout
3 sets shrugs + 1 burnout

lookit sean gettin dat hourglass ;)

Yeah I know who it is lol
He's a monster. I'm just saying I'd be content with his "early" look. Got a lot of fucking work ahead though lolol

Yea, he had probably been lifting for 10+ years at that point.

Should be doable with some solid nutrition and training.

Honestly there's no reason you can't be 220 or so by Halloween.

Yeah I'm gonna try and push for that man.

I am not so much worried about mass yet, I want to strengthen what I already have and lose a little more body fat. My legs are already the size I would like, I just want them to be more toned and stronger, any more bulk and I won't have a comfortable walk lol

same for my back, I am already a wide frame, so I need to focus more on what I have before adding more>?