For the record:I'm only 177cm (5'9), and 75KG (165lbs).Yes, you're probably taller than me, cool.Yes, you probably weights more than me, cool.No, I don't have a diet. I eat basic normal stuff, but avoid junk food. I do not take any steroids.I do not take any HGH.I do not take any protein, pre-workout, Whey, whatever the fuck it's called.I have zero knowledge in advanced fitness/weightlifting and you probably know stuff better than me, cool.This is why I come here, in peace. Because I acknowledge you are better than me at weightlifting and know better than me on this topic, which is why I'm asking you your point of view/advices. I'm a casual, or DYEL if you prefer. I don't care honestly, I'm looking for improvements and surpassing myself organically and naturally in terms of strength and power. Now, for my stats.I currently, at home, without any spotters bench 80KG/180lbs 5x5 on the reg since 2 months, every mondays. 3 sets at ease, usually the two last ones with difficulty but still doing it without spotters. The max 1 rep I ever benched was 90KG/200lbs to test my limits. Without spotters.Am I getting closer to the 225/100 mark? How soon or long will it take?
just take roids, lift weights and eat soul food
>>76642195i won't. It's against my principles.When i started "lifting", i swore myself to never take any type of "enhancements" for growing muscles. i want to die it naturally. Eating fruits, salads, water, most of the shit i eat are usually pasta, rice, chicken, lamb, pork, spinach, potatoes, green beans, and usually have very basic, average breakfasts with tea and bread during the week, and milk, cereals, bread, eggs, ham, cheese, butter and orange juice on week-end.Also, the fact i play Football in an amateure club (soccer for American audience) makes it impossible for me to take roids or any doping drugs anyway. I want to follow the path of those who became swole without any performance drugs. Like you see those videos of buff construction workers in Russia, Africa, South-America etc... Those guys don't, and can't afford those drugs yet are still buff right? So you can in fact become stronger without roids, or any performance drugs. Just time, patience and will.
>>76642275play rugby instead
do 3x5 and keep adding 5lbs to the bar bench 2x a week
>>76642143Well why don't you just try?
If you benched 200lbs without a spotter, I am sure you could get 225lb with one. One thing that I noticed about benching is grip strength changes everything. If you haven't, buy some chalk and work on your grip strength and I'm sure you'll lift 225lb in about two months.
>180 for 5x5225 is there when you want it, just try not to die
>>76642143like 1 or 2 years away
>>76642143DYELI cut to 155 one time and was barely able to walk up the stairs but I could still bench 225
>>76642143Id just do 1 low rep day then as much nore hypertrophy for a shortened lifting week before rest. I do like doing back to back heavy days but shits tiring, youll get higher quality muscle spacing out power days less but reverse pyramid sets to really toast cns then say rest a day and finish heavy hyperteophy is my fav routine.
>>76642143I just want you to know that nothing will happen when you hit the 225 lbs bench, you won't notice that suddenly you have a crazy big chest. It's probably not very helpful to focus solely on numbers as you will start to forgo form in pursuit of bigger numbers, and when you hit the number you want and realize you still look weak, it may discourage you.In any case at 180 lbs 5x5 you should already be fairly close. You will likely hit it soon in a few months as long as you aren't dropping in weight. It's okay if you don't care about your macros but I would at least approximate how many calories you eat in a day to find your maintenance level
>>76642143You have to back
>>76642143I dont see the point to ever even doing below doubles/triples as a part of your program. You can get the same results with speed reps, mught be some extra benefit but not worth a potential career ending injury.If your 5rm for 1 set is 180lbs, you can probably 1rm 235+ with "form" however unproductive it might be to get the same form weight up.
>>76644697I do barbell rows and weighted chin-ups, isn't that enough?
>>76642143First things first:I height mog you by 1 cmI weight mog you by 11 lb (tho not sure about leanness)I bench mog you by about 5 kgas far as the answer to your question you're pretty close. I think I could do 225lb right now, I'm just choosing not to.
