Bodybuilding Question of the Month - Ironlife Magazine Issue #22

'Your Personal Best' responses were collected from Twenty-Nine people at the end of October and they appeared in Issue 16 of the Ironlife eZine.

Click here to read the original artcle. The unique thing about this particular question, everyone was asked to make a prediction as to where they would improve most in their training over six month's time. I contacted the same people again in April via PM's and allowed until the end of May for their replies..

Here are the updates I received:

The Original Question

Your Personal Bests
Age:
Height:
Weight:
Years Training:

What's your record lifts to date in any or all of the following?

Deadlift
Squat
Bench
Leg Press
Straight bar curl
Out of the five, which do you predict you'll see the most improvement within 6 months?

The Update Question

Kindly tell us how your training has been going over the past six months.
Did your prediction come true?

~*~

Quote:

PRAETORIAN
Original:
- Age: 36
- Height: 5'11
- Weight: 235-270 lbs. depends on season
- Years Training: 18

- Deadlift: 705 lbs.
- Squat: 750 lbs.
- Bench: 575 lbs.
- Leg Press: 17 plates per side for reps of 15-20
- Straight bar curl- have done decent cheat reps with 315 lbs., usually 2 plates per side sets of 10
I would expect to see most improvement in my squat...most likely because I am training it a little more intensely than usual.

Update:
I am in pre-contest diet mode now...my off season high this past winter was a leaner 252lbs and after 4 weeks I am down to about 240lbs I would say 5.5-6% at the moment. I did change my training slightly. more emphasis on upper chest so I cut out flat bench and concentrated on inclines...
I am close to getting 500lbs now on the free incline bench. Legs are going well I am doing sets of 10 with 500lbs and trying to keep to higher reps as opposed to strictly power.
I may compete this June so well have to wait and see how everything goes...I am lower carb now so training heavy is a chore but I still try to maintain decent poundage's...I go for more reps now. a more bodybuilding style as opposed to powerlifting. Some lifts include:
Front military press 315lbs @ 10
Free squat just belt-no wraps 500 @ 10
Incline bench 450 6-8, 500 soon
Barbel curls 225lbs @ 10
Deadlifts 500 @ 10, 600 @ 5-6
As I diet my overall weight drops but i usually get stronger so well see how things go closer to the show.

Quote:

KillswitchNgage
Original:
- Age: 18
- Height: 5'8"
- Weight: 163 lbs.
- Years Training: 2

- Deadlift: 430 lbs. x 1
- Squat: 315 lbs. x 1
- Bench: 300 lbs. x 1

I can see my deadlift going up a lot, it's kind of my specialty. However, I'd like my bench to go up too.

Update:
My training has been going awesome. I'm at a solid 165 and going up. My deadlift went up 40lbs. I attempted 500, however I couldn't get the lockout. My bench is up to 325 and I repped 340 for 3 on squat. I'm doing bodybuilding for 8 weeks and then doing an 8 week peak routine for my next powerlifting competition on July 9 (push/pull).

All in all everything went great and my predictions came around. My goals for my next meet are 350+ bench and a 500+ deadlift in the 181lb weight class, however I'll be weighing 170 or so.

Quote:

Rexer
Original:
- Age: 19
- Height: 5'10
- Weight: 185 lbs.

- Deadlift: 355 lbs.
- Bench: 235 lbs.
- Squat: 320 lbs. - Real men do not leg press or barbell curl. Actually I just have no idea what my stats are for these.

I hope I will see my squat growing and then my deadlift.

Update:
Wow, time flies indeed. Well, truth be told my training has not been that good. I raised my squat to 335 and am on my way (hopefully) to a 355 squat within the next month or so. The deadlift went to 365 but has not been a focus on my training. The biggest drawback is a shoulder injury, which prevents me from benching and gives me trouble with any movement.

Quote:

x_baller
Original:
- Age: 18
- Height: 6'4''
- Weight: 210
- Years Training: 2 years (1 bodybuilding, 1 powerlifting)

- Deadlift: 480 lbs.
- Squat: 270 lbs.
- Bench: 310 lbs.
- Straight bar curl: 165 lbs.

I can see my squat flying up, because I've finally learnt the proper technique. The 270 was all knees basically. ---

Update:
My squat went up like predicted.

Quote:

strength freak
Original:
- Age: 17
- Weight: 260 lbs.
- Squat: 585 lbs.
- Bench: 470 lbs. - Deadlift: 600 lbs.

God willing they will all improve.

Update:
Well, I went up to about 267lbs bodyweight shortly after that. I then leaned out to 249lbs and pulled 635lbs, benched 500, and squatted 600. My raw lifts have gone up a great amount also. I’m currently about 255lbs.

Quote:

pudge
Original:
- Age: 25
- Height: 5'8
- Weight: off season 240 lbs. pre-contest 192 lbs.
- Years Training: 4.5

- Deadlift: 585 lbs.
- Squat: 545 lbs.
- Bench: 405 lbs.
- Leg Press: 1170 lbs.
- Straight bar curl: 155 lbs.

Out of these five the one I know I can improve on is the squat...I will squat that 585, do or die.. hehe.

Update:
My training has been going good though I'm having problems with these sore joints... yea, I'm 25 but my joints feel like 45, lol....

My prediction did come true.. my best squat was 545 and I did a 585 3 weeks ago for 4 reps... I almost died, lol but I did it...

Quote:

goldenear
Original:
- Age: 33
- Height: 5'10"
- Weight: 250 lbs.
- Years Training: 9 3/4

Since my recent life revolved around the World Deadlift Challenge in Orlando, I'll include the exercises that I used to help prepare for that event. Obviously, the 814 pull is my current PR even though I missed it by <1/2" according to the judges. It would have been a good gym lift. As soon as I convert the video, we'll get it posted here at chemical fitness and everyone can take a look at that lift.

I dropped squats altogether for preparation for that meet and instead used front squats. I singled 405 easily about 2 weeks out from the meet. On the 45* leg press, it was (26) 45's for 2 sets of 10 and 11 reps respectively.

As far as improvements go, I think I'll see the biggest improvement in curls since I'm recovering from a partially ruptured distal biceps tendon. It doesn't take much to improve from *0* LOL. (I have made it up to the 40's on db curls, so things are progressing better than expected).

Update:
Since it appears that I am the only contributor who has been recovering from an injury during this 6-month period, my goals were quite a bit different from everyone else's. First and foremost, I just wanted to survive this period. The thought of re-injuring my left biceps tendon has always lingered in the back of my mind during biceps and back training sessions. And re-rupturing it would be about the worst thing I could have done.

Thankfully, that has not happened. Instead, I have made significant progress toward regaining my prior biceps training level. Right now, I'm curling the 60# db's for sets of 12. Six months ago, I was struggling with the 40's. More importantly than that, however, is the fact that I am nearly pain free during all biceps exercises and have comparable strength between my left and right arms. I couldn't ask for anything more than that just 10 months post surgery.

My back training has progressed even better. Tonight (April 8th), I pulled 675 for 5 reset reps raw. Over the past 6 months, I have been adding 10 pounds to the bar every deadlift session. I believe I started at 505x5 post surgery.

675x5 had been my best 5-rep set prior to my injury; however, I was fully geared when I did it the first time. The left arm has held up extremely well during all pulling and rowing exercises. So I am extremely thrilled with these results and have decided to set my immediate goal at 705 for 5, which I will hit after 2 more deadlift sessions (685x5 and 695x5).

Quote:

daddyzombie
Original:
- Age:43
- Height:5'10"
- Weight:195
- Years Training:2 1/2

- Deadlift: 365lbs. ..that's been a few weeks, 'bout time for a new PR here.
- Squat: 335 lbs.
- Bench:275 lbs.

I don't mess with leg presses, and rarely do straight bar curls. ---

Update:
Deadlift is up to 400 x1, Squat is up to 350, and bench is still stuck at 275. Quit pleased with the deadlift, that's the one I would have predicted the biggest gain in. Shoulders just wont cooperate, and still hurt when benching.

Quote:

BigWilly
Original:
- Age: 27
- Hight: 5'9"
- Weight: 249 lbs.
- Years Training: 5

- Dead: 550 lbs. x 3
- Squat: 500 lbs. x 6 - Incline Bench: 335 lbs. x 5
- Leg Press: 1000 lbs. x 10 - Curl: 135 lbs. x 10

I try to progress evenly among all. But I would guess for me deads, because I just started going heavy on them recently.

Update:
Actually I was pretty right on in my original answer! But a close second is in my incline bench press. On inclines, I went from 335 x 5 to 365 x 5. On deads I went from 550 x 3 to 585 x 3.

Nothing real dramatic, but I'm happy with my lifts right now.

Quote:

Luv2lft
Original:
- Age: 39
- Hight: 5'4”
- Weight: 144 lbs.
- Years Training: Several, on and off.

- Deadlift: 150 lbs.
- Squat: 185 lbs.
- Bench: 135 lbs.
- Leg Press: 360 + the wt. of the press, whatever that was, four reps.
- Straight bar curl: 85 (45#bar) lbs.

Hopefully, my DL and bar curl. Honestly, it's unfair to have to pick one that I want to improve the most because I want ALL of them to improve, of course. My weakest areas are my bench and curls. What's REALLY weird is, on the leg extension, I have to use no more than 30 lbs to get 15 2 sec contracted reps!

Go figure... I absolutely detest leg extensions!

I try not to focus overly on the amount of weight I'm lifting as opposed to the quality of the work I'm doing with each rep. I think a lot of people put too much emphasis on the # and not enough on form and quality. If a weight is to heavy to keep good form there's just no point imo, and you are only inviting a potential injury.

Update:
Well, what a great 6 months it has been. I did improve some of my lifts, deads went up to just shy of 200. Yeah!! However, strength did wain a little as I did my contest prep for the March National Qualifier, which was to be expected. Good news is, I won the middleweight class and brought home a nice, big trophy! I was very pleased, as this was my first time competing. I thoroughly enjoyed it! As for now, I am working on bringing up some parts that I feel could be improved upon and am looking forward to hitting the NPC National stage by next year. Thanks for checking back in. This was an awesome reminder of just what can occur in a short amount of time.

Quote:

bigpapapump
Original:
- Age: 27
- Height: 5'8"
- Weight: 220 lbs.
- Years Training: 11

- Deadlift:515 lbs.
- Squat: 455 lbs.
- Bench: 380 lbs.
- Straight bar curl: 155 lbs. x 4

Improve in deads. Was going for the bench but my shoulder is just not holding up for me, so deads.

Update:
Bench went up to 390, everything else is the same. Body weight went to 230..

Quote:

Big_Mike1979
Original:
- Age: 25
- Height: 5’11”
- Weight: 229 lbs.
- Years Training: 5

- Deadlift never done, I have done quarter deadlift 505 lbs. x 10
- Squat: 505 lbs. x 1
- Bench: 435 lbs. x 1
- Leg Press: 1215 lbs. x 6
- Straight bar curl: not sure but I have done 165 lbs. x 3

I would say bench and squats.

Update:
- Weight: 230lbs (wt a lower percentage of body fat)
- Years Training: 6

- Deadlift never done, I have done quarter deadlift 505 lbs. x 10
- Squat: I CHANGED MY ROUTINE, now i go all the way down(till almost my butt hits the floor) but i'am at 315 max 1 time veryyyyy deep.....
- Bench: 340 FOR 9
365 FOR 6
405 FOR 5
440 FOR 1
MAX AROUND 460-475 1 TIME
- Leg Press: 1215 lbs. x 6 ( 3 SETS OF THOSE)
- Straight bar curl: 135 FOR 10
155 FOR 8
165 FOR 5
185 FOR 2
I would say bench and my shoulders now ...front press at 335 1 time.....

Quote:

Rado
Original:
- Age: 29
- Height: 5'8"
- Weight: 190 lbs.
- Years Training:8

- Deadlift-415 lbs. (yesterday)
- Squat-440 lbs. box squat
- Bench-360 lbs. x 2
- Leg Press-9 45's on each side of the machine to the chest 6 times
- Straight bar curl-125 lbs. x 5

All of them More than likely my bench and squat, always tend to go up in strength and size, not bitching though.

Update:
- Age: (will be 30 on June 1st-2005)
- Weight: 190 lbs. (188lbs as of 5/15/05)
- Years Training:8 (9)

- Deadlift-415 lbs. (yesterday)-(same)
- Squat-440 lbs. box squat -(down to 415lbs)
- Bench-360 lbs. x 2 (355lbs once)
- Leg Press-9 45's on each side of the machine to the chest 6 times (same)
- Straight bar curl-125 lbs. x 5 (120lbs for 6)

~*~

Thank you to everyone who followed through and did the update! It's interesting to read what's happened over the past six months. Most of your replies mentioned {mixed in the casual chitty chat I edit out} how a reminder keeps you in check.

So to anyone new starting out or to anyone looking for ways to improve.. this just strengthens the importance of keeping a weight training journal. In all fairness, I would like to add that I did receive a couple responses back saying that life got in the way and unfortunately their training has taken a back seat for awhile.

Special thank you to Big_Mike1979 for allowing me to use his picture!

Til next month~