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User avatar #126 - studbeefpile (01/15/2015) [-]
Been a while mayne. How's your lifting going?

I've been working a lot of high reps for the past 2 months. Got 335 for 20 today, gonna start peaking up to hopefully hit a 500lb DL pretty soon.
User avatar #127 to #126 - Fabianz (01/18/2015) [-]
******* hell that's great! Lifting has kind of become a thing to do next to my rugby now that I play rugby in a students team. I still lift 2/3 times a week but I'm not really looking to do any more meets or thing like that. Rugby is a ******* amazing sport and I love it.

Good to hear from you man, got any meets soon?
User avatar #128 to #127 - studbeefpile (01/18/2015) [-]
That's cool man! Rugby is a hell of a sport. If I ever went to school I would've definitely ended up playing football (I live in US).

Earliest meet would be in August, so I got some time. Since I turned 18, my numbers have to be much better to stay competitive, so I like having the time.
User avatar #129 to #128 - Fabianz (01/20/2015) [-]
What weight class will you be competing in?
I'm kinda bummed out I didn't do the Dutch raw championship in last december cuz I still can't squat without getting injured again. The requirements to go to World Championships was like 450kg while my max used to be 485... Aarrghh

And btw, 18 is still sub-junior here, isn't it the same in the US?
User avatar #130 to #129 - studbeefpile (01/20/2015) [-]
I've competed in the 198 class thus far, but I'm gonna be doing my first real cut either in february, or as soon as I hit a 500lb deadlift. I'm 210 right now, and the goal would be to get to 185-190ish. If I do that, then I'll do the water cut and compete at 181.

Wait, are you saying your total used to be 485kg?

Teen 16-17, and 18 are separate classes in the fed I compete in.
User avatar #131 to #130 - Fabianz (01/22/2015) [-]
Yeah my traning maxes were 205 DL, 175 SQ, and 102.5 bench. Raw
User avatar #132 to #131 - studbeefpile (01/22/2015) [-]
My current total is 1105lbs (501kg). Hoping to be getting 1200 well before the end of this year. We'll see.

Squat has always been the hardest ******* thing for me dude. I've hit 385 with wraps (wraps are considered Raw in the fed I compete in -separate category for Pure Raw), but hitting depth has always been super difficult. I'm 6' tall, and I have really long femurs, so I have to go soooo far down to get there, and the mobility is just an issue. My legs are strong, like I used to rep out 500 on box squats (I don't box squat at all anymore), but hitting depth is just so difficult for me.
User avatar #133 to #132 - Fabianz (01/26/2015) [-]
Stretching. Lots of it. I've trained some tall people (one guy is like 6'9" no joke) and they all have had trouble hitting depth. Stretching helped a lot in some if not all cases
User avatar #122 - studbeefpile (08/16/2014) [-]
Final meet before I turn 18 tomorrow....Suffered a severe leg injury 2 months ago that seriously put me back. Just looking to total over 1000lbs.

Looking to hit a 330lb squat, 265 bench, and a 440 deadlift. Wish me luck.
User avatar #123 to #122 - Fabianz (08/24/2014) [-]
Nice man, had a bad back lower back injury myself also about 2 motnhs ago, I know the feels. Don't know why but I just saw this, how did it go?
#124 to #123 - studbeefpile (08/24/2014) [-]
Ehh, could've been better. Only hit a 300 squat, had more in the tank, but I had depth issues for the second two attempts - the part of my quad that was injured was swelling up, so I couldn't quite get low enough. 255 bench, missed 260 -just didn't hit it, no excuses. 445 dead, so I totaled 1000lbs which was my only goal after getting injured. Not my best numbers, but I'm happy with it considering the injury.

Got 1st in my age and weight class, as well as the Outstanding Teen Lifter award.

(If you look at my left leg in the picture, you can see that it's still a bit ****** up.)
User avatar #125 to #124 - Fabianz (08/26/2014) [-]
Yeah I kinda see in the pic. What kind of meet was it? A championship or something? And did you have many competitors?

I think I'm gonna lay down a bit with powerlifitng and focus on rugby, going to start next week and I already love it
#107 - studbeefpile (05/27/2014) [-]
**** .
User avatar #108 to #107 - Fabianz (05/28/2014) [-]
man the **** up
User avatar #109 to #108 - studbeefpile (05/28/2014) [-]

It happened on the last rep of the last set I was doing. Rack pulls to a static hold for time at 455.

It felt absolutely nasty dude.
User avatar #110 to #109 - Fabianz (05/28/2014) [-]
Seems not too bad to be honest. Was probably mostly the scare of ripping your skin haha. I myself only have slight calluses nowadays but used to rip them all the time when I worked as a dishwasher aka wet hands for 7 hours which does not mix well with deadlifts and calluses.
User avatar #111 to #110 - studbeefpile (05/28/2014) [-]
Yeah it certainly could be worse.

This is actually the first time I've ever torn a callus, and I've rack pulled 480 before. I guess I'm just lucky, or have strong skin on my hands or something.

The worst ******* part was putting the alcohol up in that bitch to clean it. My brain refused to let me do it, I had to just WILL my arm and hand to move and do it.
User avatar #112 to #111 - Fabianz (05/28/2014) [-]
Haha tip for next time: Get drunk as **** . I fell riding my bike drunk and had a pretty nasty wound on my knee. I was so ******* drunk I didn't even feel it till I got home. Putting alcohol on it wasn't a problem though haha.
User avatar #113 to #112 - studbeefpile (05/28/2014) [-]
Damn dude hahah. Arent you like 17?

Anyway, I ******* hate alcohol, I've tried beer, wine, margaritas, etc. and it all tastes like flavored rubbing alcohol to me.

I certainly would've liked to have been drunk for that though.....
User avatar #114 to #113 - Fabianz (05/28/2014) [-]
just turned 18 but you used to be able to drink at age 16 here in the Netherlands. Was stupid though so they changed it to 18.
User avatar #115 to #114 - studbeefpile (05/28/2014) [-]
Oh, you just turned 18? You know what that means right? All your lifts just became slightly less impressive. jk

I guess that makes sense though. Being able to drink and drive at the same age could potentially cause problems.

I live over in the US, and you have to be 21 to drink. What the **** is up with that? 18 makes sense, and even 20 if you wanna give a little extra time, but why 21? Did they just pull a number out of their sober asses?
User avatar #116 to #115 - Fabianz (05/28/2014) [-]
Meh here the lowest age category is to and including age 18 so still got a year to break some records. Need to add 15 kgs to my squat raw or perform in a suited meet to get up the 190kg record. Might be easy now suited but I hate suited meets and might do RAW only from now on.

But here in Holland you can only drive at 18. The world is weird.
User avatar #117 to #116 - studbeefpile (05/28/2014) [-]
The world is weird.

Yeah, I was never really a fan of equipped lifting. Don't get me wrong, I respect the guys that do it, but for me personally, I wanna see how much I can lift on my own.

When do you compete next? I gotta meet in august, gonna try to hit a 480 DL, and a 275 bench. I don't care so much about my squat as long as it's over 350.
User avatar #118 to #117 - Fabianz (05/28/2014) [-]
Got a RAW dutch championship 15th of june. I won't be in a very good shape I'm guessing cuz I'm going on holiday for a week before to Spain with friends so lot of booze haha. Will try to git 175kg squat, 95kg BP, and 200kg DL. Damm your DL has improved by tons man, good job!
User avatar #120 to #118 - studbeefpile (05/28/2014) [-]
You totally got those numbers though. I guess the only thing you gotta worry about is having a hangover on meet day, huh?
User avatar #121 to #120 - Fabianz (05/28/2014) [-]
Not really a hangove rbut 2 weeks of rest. Rest is good but 2 weeks is too much probably
User avatar #119 to #118 - studbeefpile (05/28/2014) [-]
Well, I'm not at 480 yet, that's my goal. I most recently hit 440. I've got plenty of time though, and I'm growing like crazy on the Babyslayers program. My bench went up 10lbs within the first two weeks, my deadlift went up 20lbs in the first two weeks, and my 20 rep squat max went up 20lbs in two weeks.
User avatar #98 - studbeefpile (05/19/2014) [-]
Just hit up that 440 deadlift. #allkindzofgainzzzzzzz
User avatar #99 to #98 - Fabianz (05/19/2014) [-]
nice, just hit 175kg squat yesterday. tried 180kg but failed, moslty because the weight is getting heavy in comparison to my fairly low bodyweight. You know any fixes for that?
User avatar #100 to #99 - studbeefpile (05/19/2014) [-]
For sure man. You gotta train your nervous system to be able to handle that kind of weight, so you should start incorporating things like high box squats, rack pulls, and that kind of thing, so that way you can train using a weight that's higher than your regular 1RM.

Back when I was doing my overload phase I was hitting a 240kg high box squat, so I never have issues with weight feeling heavy, it's only down to whether or not I have the physical strength to move it.
User avatar #101 to #100 - Fabianz (05/19/2014) [-]
Ok good advice. Can't do heavy box squats in my gym sadly. But I might find something else. Thanks!
User avatar #102 to #101 - studbeefpile (05/19/2014) [-]
High rack pulls should do just as well.
User avatar #103 to #102 - Fabianz (05/19/2014) [-]
For my squat? I guess I can start them in June when my new gym finally gets the powercage
User avatar #104 to #103 - studbeefpile (05/19/2014) [-]
The point isn't so much training the legs, as it is training the nervous system to handle heavy weight.
User avatar #105 to #104 - Fabianz (05/19/2014) [-]
Will try. When i put the 180kg on my back I just started to bend over and it was really hard to stand straight. Might be a bit mental too cuz I didn't have the problem with 175 at all
User avatar #106 to #105 - studbeefpile (05/19/2014) [-]
That could be as well. The mental side is extremely important. You should check out some CT Fletcher stuff, and some George Leeman stuff about the mental side of lifting. 'stuff is crazy, yo.
User avatar #88 - studbeefpile (05/06/2014) [-]
260lb bench w/pause. Movin' on up.

High reps, close grip, Spoto Press. All these are wonderful tools to mix **** up, and keep making gainz.

How you doing with lifting?
User avatar #89 to #88 - Fabianz (05/06/2014) [-]
Great, I hit 3 new PR's in the span of 2 weeks. 100kg bench (225lbs), 170kg squat and a 205kg deadlift.
What's the Spoto press though?
User avatar #90 to #89 - studbeefpile (05/06/2014) [-]
When you do a regular pause bench, you pause with the bar on your chest. When you bring the bar down, a lot of the momentum is killed by the bar hitting your chest. With the Spoto press, you pause just above your chest, so you have to manually kill the momentum.

Make sense? It was developed by Eric Spoto, who is a badass. It's a really freaking tough bench variant.
User avatar #91 to #90 - Fabianz (05/06/2014) [-]
Seems like a good idea, I'll try it tomorrow on my volume day for bench. How close to your chest should it be?
User avatar #93 to #91 - studbeefpile (05/06/2014) [-]
Also, I started getting online coaching from George Leeman.

Holy ******* **** dude.
User avatar #94 to #93 - Fabianz (05/06/2014) [-]
is that babythrasher? I'm jelly as ****
User avatar #95 to #94 - studbeefpile (05/06/2014) [-]
Babyslayer - close enough.

Yes, it's legit as **** dude. The program is sick. I actually need cardio to get through it all.
User avatar #96 to #95 - Fabianz (05/06/2014) [-]
yeah close enough haha. Good luck and have fun man
User avatar #97 to #96 - studbeefpile (05/06/2014) [-]
Oh I will.

Obviously I cant tell you the program because I paid for it, however, I will say that the deadlift sets are above 10 reps, and the **** works.
User avatar #92 to #91 - studbeefpile (05/06/2014) [-]
No higher than an inch. Like I said, the point of it is that you're not dumping the momentum on your chest, so the distance isn't that important as long as you're not half repping.
User avatar #80 - studbeefpile (03/26/2014) [-]
New comment because old thread reached reply limit.

I do them standing on a plate. How else are you supposed to do them?
User avatar #81 to #80 - Fabianz (03/26/2014) [-]
Some gyms have special platforms. I might try it although it seems hard as **** to do on a simple plate. How much of your regular deadlift fo you train with? Like 50% or more like 75%? I don't have any clue
User avatar #82 to #81 - studbeefpile (03/26/2014) [-]
It's really not that hard with plates, just try it, you'll see.

It depends. Sometimes I'll do something like 4x6 with a lighter weight, and other times I'll do some heavy singles with chains. The heaviest I ever went on a deficit pull was 360+40 in chains, so 400 at lockout. That was a while ago though, I don't do them too much anymore because I need to work on my lockout. My speed off the floor is great, but finishing after I get past my knees has become difficult, so now it's time to do a bunch of rack pulls.
User avatar #83 to #82 - Fabianz (03/26/2014) [-]
I don't have any problems with locking out, never had them. I think my lower back is probably one of the stronger parts of my body, but it might help. I just don't like doing too much volume with DL's because it puts so much stress on your CNS.
Might try some deficit pulls monday, I'll let you know how it went.
User avatar #84 to #83 - studbeefpile (03/26/2014) [-]
Cool man.

Yeah, I love overloading the CNS. My favorite movement for that is high box squats. I've hit up 530 on that movement, so my body is used to super heavy weight, that way stress is never an issue, it's only up to whether or not I have enough muscle to do it.
User avatar #85 to #84 - Fabianz (03/26/2014) [-]
Getting used to heavy weight is a great idea, I had a lot of issues when I first trained with a suit because I just coulnd't control it. But **** geared lifting anyways, I love me some RAW meets and thankfully there are like 2 a year now in Holland compared to 0 up until 2 years ago.
User avatar #86 to #85 - studbeefpile (03/26/2014) [-]
Yeah, I'm lucky enough to have meets in my area about twice a year as well.

I respect geared lifters, but it's not my thing personally. Raw 4 lyfe bruh.
User avatar #87 to #86 - Fabianz (03/26/2014) [-]
Same for me.
User avatar #59 - studbeefpile (03/25/2014) [-]
Just hit 250 w/pause on bench. All kindz of gainzzzzz.

It started going up pretty quickly when I started doing more high-rep sets. Right now I'm doing 1 relatively heavy set going close to failure of 5-10 reps, then I'm doing 4-6 sets of 8-12, which is straight up Bodybuilding parameters, but with the first heavy set, it brings in the strength gains.
User avatar #60 to #59 - studbeefpile (03/25/2014) [-]
I went from doing 4 sets of 10 at 130, to 4 sets of 10 at 150 in just 2 or 3 weeks.
User avatar #61 to #60 - Fabianz (03/25/2014) [-]
How long have you been lifting for? It kind of sounds like you're still making early gains where your routine doesn't matter that much tbh.
Good job anyhow though. I'm damm jelly of your bench. Mine's still at like 215 and has been for 4 months or so. I ******* suck dick at benching
User avatar #62 to #61 - studbeefpile (03/25/2014) [-]
I've been lifting 3 or more times a week for about 3 years, but to be fair, I didn't know what the **** I was doing until about 8 months ago-ish.

Everyone can make decently fast gains if they know how to do it. I'm definitely no noobie as far as time under the bar goes, I'm just figuring out different ways to switch it up to keep improving. I was stuck at a 405 deadlift for about 4 months, then I started doing higher reps, etc, and it shot right up. You can't just do 5x5 or 5-3-1 forever and expect to keep making gains. Your body adjusts to what you're doing to it, and stops growing. I honestly think drastically switching up your routine every 4 or 5 months is crucial to keep improving.
User avatar #63 to #62 - Fabianz (03/25/2014) [-]
You know 5/3/1 isn't for beginners right? The idea behind it is that even with small progress like 5 lbs a month, if you do that for 5 years it'll be a 300 lbs improvement. I'm thinking about the longterm man, and if you wanna get serious with powerlifting, my coach always says it's an endurance sport, because to get to the top you need to sacrifice time, effort and blood to make small consistent gains.
But then again, switching up my routine is somethign I'm gonna try soon. I might do some Smolov Jr. for squats just for ***** and giggles.
User avatar #64 to #63 - studbeefpile (03/25/2014) [-]
I wasn't saying that it was, I was just saying you cant do the same thing forever.

George Leeman is putting ridiculous numbers on the people he's coaching's totals just because his training methods are so unorthodox. People with 450 deadlifts are making beginner-speed gains off of his training programs. When I realized it was possible to put 20lbs on my deadlift in a month, I started doing everything I could to get to that, and I did. You don't have to settle for 5lbs a month.
User avatar #65 to #64 - Fabianz (03/25/2014) [-]
Dude, I've been there done that. Now, your numbers might be a bit higher when you plateau than mine, but it will happen and on that day you'll be happy with 5lbs a month.
User avatar #66 to #65 - studbeefpile (03/25/2014) [-]
I was there too. I stayed at a 405 deadlift, and a 235 bench for 4 or 5 months. I know all about plateaus, but as soon as I started switching things up I started getting stronger immediately.

Besides, it's not like I'm just some random keyboard warrior, I'm pretty much on the same exact level as you in terms of lifting.
User avatar #67 to #66 - Fabianz (03/25/2014) [-]
I know man. To be honest I think I need to gain some weight before seeing any big gains soon. I'm at 75kg about 14%bf right now (guessing mostly, got visible abs/adonis belt but still a little layer of fat) at 5'11" but serious powerlifters would be in the 93kg class at my height. But **** getting fat, I like being ripped too (and so do the ladies haha).
User avatar #68 to #67 - studbeefpile (03/25/2014) [-]
Probably. I'm rocking hardcore bearmode right now at 94kg at 6'. All I care about is strength. I'm not morbidly obese, but I don't have visible abs.
User avatar #69 to #68 - Fabianz (03/25/2014) [-]
Damm brah time to cut for summer haah.
I think breaking your plateaus might have to do with this.
I honestly think routines don't matter as much as everyone likes to think as long as it's not retarded and you still challenge yourself every training.
User avatar #70 to #69 - studbeefpile (03/25/2014) [-]
Could be.

Also, you think it's bad now, I used to weigh 113kg back before I didn't even lift.

Also, Also, I am cutting right now (still getting stronger though), tryina get to about 84kg before may. I was 98kg in January.
User avatar #71 to #70 - Fabianz (03/25/2014) [-]
In that case, that's great. You just went from permabulking powerlifting fatass to on his way to ripped in my mind haha.
User avatar #72 to #71 - studbeefpile (03/25/2014) [-]
lol, yeah. I am working on it, it's just slow. My main focus above all is still getting stronger while cutting weight, so it makes it slow. If I wanted to Yolo cut, I could get down to 80kg in 4 weeks, but all my lifts would drop by like 20kg...already did that once....never again.
User avatar #73 to #72 - Fabianz (03/25/2014) [-]
Got any loose skin? I'm guessing not because it's in a good tempo, not too fast.
User avatar #74 to #73 - studbeefpile (03/25/2014) [-]
Nope. Everything is really slow and steady. I lose about 1lb per week, and that's good enough for me.
#76 to #75 - studbeefpile (03/25/2014) [-]
You got me beat because you weigh less than me. I'll be pushing advanced when I'm at 185lbs though.
User avatar #77 to #76 - Fabianz (03/26/2014) [-]
Suprised to see your OHP is so low in comparison to your bench. I guess it doens't matter anyways.
You'll be advanced when you drop weight soon yeah
User avatar #78 to #77 - studbeefpile (03/26/2014) [-]
That's because I don't train OHP.

I actually don't do a lot of accessory movements that aren't just variations of the big three; I do narrow grip bench, deficit DLs and rack pulls, and pause squats, but that's because they're just variations of the original movement. I actually don't even directly train biceps, although I do rows and occasionally pull ups, of which I can only do 5 in a set, but that's just because I weigh so much.
User avatar #79 to #78 - Fabianz (03/26/2014) [-]
Same thing for biceps, I only do like 1 exercise for biceps like every 2 weeks and I could still curl more than 90% of my gyms curlbros haha. I wish I could do deficit deadlifts, but I could only do them standing on a plate or something, how do you do them?
User avatar #55 - studbeefpile (03/17/2014) [-]
Just hit up a 420lb deadlift. High volume is working miracles, 20lbs up in just a few weeks ain't half bad imo.

Imma try to get a 500lb dead by august, so we'll see how that goes. 's a pretty steep goal, but better to try and fail, then not try at all.
User avatar #56 to #55 - Fabianz (03/18/2014) [-]
420 blaze it bro
500 lbs is an ambitious goal, I hope you make it!
But **** man you're getting closer and closer to my 440 DL haha
User avatar #57 to #56 - studbeefpile (03/18/2014) [-]
500 is ambitious as **** , but I'm sure as hell going to try.

I'm thinking about not ever going below 4 reps for working sets (save for max-out days, which will be few). I'm telling you though, doing sets of 6, and 8, and that kind of stuff has really made a huge difference.

P.S. I could've lifted 415, or 425, but instead, I got out the 2&1/2 plates, just to dead 420. #yoloswag #poptartintothesunset #hitlersbirthday #hashtag
User avatar #58 to #57 - Fabianz (03/18/2014) [-]
Maybe I'll try some 6-8 sets for DL when I'm done with 5/3/1
User avatar #53 - studbeefpile (03/04/2014) [-]
Volume out the ass. I pulled 325lbs for a set of 8, then a 5x5 at 300lbs.

Freaking miracles bro, I've been making ridiculous gains off of the change.

You have like a 440 dead right? Do you have any tips for that as far as volume/frequency go?
User avatar #54 to #53 - Fabianz (03/05/2014) [-]
From 140->200kg I've never deadlifted for more than 5 reps. Mostly did like 70% for 5 then 80 then 90 for whatever worked until I hopped on to 5/3/1.
User avatar #33 - studbeefpile (02/24/2014) [-]
Aight, so I recently made the switch to doing higher rep training on the Deadlift. About a month ago I would struggle to get 325 for 5, even though I maxed at 405, and just last night I pulled 350 for 5. I wrote my own program for deadlifting that is based off of a 3 day cycle. Tell me what you think. (by the way, the days aren't supposed to be consecutive days, I just didn't assign 'monday' 'wednesday' 'friday' to them.)

I'm gonna put the program in a reply to this comment because the comment function is being a jackass.
User avatar #34 to #33 - studbeefpile (02/24/2014) [-]

Day 1:
First Movement, standard DL: 1x8 @ 325 - 2x3 @ 325
Second Movement, Knee Lifts*: 3x4 @ 225
Third Movement, Bent over Rows: 3x8-12 @ 135
Fourth Movement, Power/Control Shrug alt**.: 3x3s3 @ 220 - MR @ 135

Day 2:
First Movement, Standard DL: 1x5 @ 350 - 2x6 @ 275
Second Movement, Speed Deficit DL: 3x6 @ 225
Third Movement, Pull Downs: 3x8-12 @ ~ 100
Fourth Movement, Power/Control Shrug alt.: 3x3s3 @ 225

Day 3:
First Movement, Standard DL: 1x3 @ 370 - 2x3 @ 315
Second Movement, Rack Pull: 3x3 @ 315
Third Movement, Power Bent Over Rows: 3x5 @ 185
Fourth Movement, Shrugs: 3x5 @ 275

How to Use:

Each cycle increase the weight on the 1st DL work set by 10lbs. On secondary movements, increase weight as necessary. On assistance/hypertrophy movements increase reps until 12, then add 10lbs and return to sets of 8.

*knee lifts consist of pulling the weight to lock out, then slowly dropping the bar below your knees, then quickly pulling back up to lock out. They're designed to work the top end of the movement, which I need to work on.
**power/control shrug alt. consists of doing 3 reps of powershrugs (using your legs a little bit) then three reps of strict form shrugs, in one set. Also designed to assist the lockout.
User avatar #35 to #34 - Fabianz (02/24/2014) [-]
Dude, the program looks good at first but tbh I don't think you should do your own programming yet. A 405 DL isn't that much unless you weigh like 135 lbs.
Also the DL volume would put too much stress on your CNS I'm guessing. I only deadlift once a week now and have been making great progress.
I'd suggest 5/3/1 with Dave Tate's added: www.strstd.com/
Stick to what's been proven to work if it comes to lifting, chances are there are a lot of people that know better than you though years of experience.
Good luck with your training!
P.S. I just hit 200kg DL myself at 75kg BW
User avatar #36 to #35 - studbeefpile (02/24/2014) [-]
I'm not doubting at all that there are people who are better than me. I honestly just kinda want to do things myself for the purpose of it being solely my own journey.

As far as the volume is concerned, like I said, the days aren't designed to be consecutive, the program can be used with 1 day per week. It's pretty much whenever I feel up to deadlifting again, sometimes that's twice a week, sometimes that's once a week.

Anyway, it's the first program I've ever written, I'll probably end up making some changes to as I progress through it. Do you have any thoughts concerning specific movements/set-rep things in the program?
User avatar #37 to #36 - Fabianz (02/25/2014) [-]
First Movement, standard DL: 1x8 @ 325 - 2x3 @ 325 Is strange to say the least, a decrease in reps but no increase in weight? All the deadlift sets just seem a bit random, with little to no thought behind it.
I take it these aren't your only exercises through the entire week right?
I get you want to figure things out yourself, but it might not work or even worse, you'll overtrain and get hurt. How long have you been training for?
User avatar #38 to #37 - studbeefpile (02/25/2014) [-]
I've been lifting seriously for about 2 years now. The first set is kinda going all out for me, I don't go quite to failure, but I get pretty close, that's why there's a decrease in reps. And of course, I'm doing 3 other movements during the workout, so I have to leave some gas in the tank. As far as over training goes, I'm 17, I've got all kinds of testosterone pumping through my veins, and I've never had an issue with over training before, so I'm not really worried about it. I naturally have a large work capacity.

As far as the other exercises go, I'm benching and squatting at least once per week in addition, however I'm not doing any assistance work for those movements, because my work load for the deadlift is so high.

Like I said, this program is subject to change, I'm just figuring everything out right now, which is why I asked for your opinion.
User avatar #39 to #38 - Fabianz (02/25/2014) [-]
I'm 17 too haha, been lifting for a little longer though, about 4.5 years now. If you're interested in doing competitions this is not a fitting program, but I don't know if you want to ever compete.
I'd push the 1x8 to the last set though, so you can go close to failure.
Let me know how it goes!
User avatar #40 to #39 - studbeefpile (02/25/2014) [-]
Aight. I do compete already, by the way. I had a meet last december, and my next one is in august. I got to a 4 plate deadlift in 2 years without programing or coaching, so I think I'll be okay. I just still have some stuff to figure out.

We'll see. Everyone is different, so it's possible that this program does really well for me....and it's also possible that it's complete **** . Only one way to find out!

But yeah, after the first cycle I'll probably end up changing it a bunch before doing it again.
User avatar #41 to #40 - Fabianz (02/25/2014) [-]
Yeah. my guess is it's not great for powerlifting because of the lack of squatting and bench press assistance, but good luck to you.
What weight class are you in?
User avatar #42 to #41 - studbeefpile (02/25/2014) [-]
It's specifically just a deadlift program, that's why there's nothing for squat and bench.

And last time I competed at 198lbs (I'm 6ft tall, and my bf% is a bit high), but I plan on competing at 181 in august.
User avatar #43 to #42 - Fabianz (02/25/2014) [-]
Damm you make me feel like a lightweight, 5'11 and 75 kg.
User avatar #44 to #43 - studbeefpile (02/25/2014) [-]
What are you lifting atm?
User avatar #45 to #44 - Fabianz (02/25/2014) [-]
200kg deadlift raw beltless
152.5 kg squat raw 175kg last time I squatted equiped
95 kg BP raw 105 last time equiped
My BP sucks donkey balls but I make up for it with my DL at least
User avatar #46 to #45 - studbeefpile (02/25/2014) [-]
That's pretty good.

Right now I have a 184kg raw deadlift w/belt, a 154kg raw squat w/belt, and a 108kg pure raw bench press w/pause. Your deadlift is certainly your money maker, what programs have you used for it? I've heard good things about the Coan program.
User avatar #47 to #46 - Fabianz (02/25/2014) [-]
Started powerlifting training with a push/pull split and now I'm doing 5/3/1.
Tbh though you shouldn't worry about programming too much. It's important nevertheless but if you lift heavy and take enough time to rest you will make progress. Imo heavy training>diet>program>supplements in order of importance.
User avatar #48 to #47 - studbeefpile (02/25/2014) [-]
I agree with that. I actually take no supplements whatsoever at the moment, save for the occasional protein shake. I just eat a ******* of meat, and drink raw, unprocessed milk, and that tends to get the job done.

Really I've never been too worried about programing, I just need to up my volume, and a set program makes that easier for me. For a long time I only ever did a bunch of singles and occasionally triples on the deadlift, and now I'm not really making gains off of that, so I have to start doing a bunch of rep sets just to switch things up.
User avatar #49 to #48 - Fabianz (02/25/2014) [-]
Ok you're my internet powerlifting bro now, check back with me in august to tell me how it went or when you reach a big new PR!
#50 to #49 - studbeefpile (02/25/2014) [-]
Cool beans man, you do the same.

There just aren't that many people into powerlifting, so it's nice to have someone else to discuss it with.

This is what I look like, by the way. All my friends say I look like Omar Isuf, but It's probably just because of the pony tail.
User avatar #51 to #50 - Fabianz (02/25/2014) [-]
Yeah I saw your vlog, Omar Isuf when he was 17 maybe haha
User avatar #52 to #51 - studbeefpile (02/25/2014) [-]
Something like that, hahah.
User avatar #29 - studbeefpile (02/04/2014) [-]
First Powerlifting Meet

Sup bro, I just remembered that you're a Powerlifter, so I guess I'll share this with you.

I competed for the first time last month, it was pretty cool, I ended up hitting a 400lb deadlift, and a 235 bench (it was only Push Pull, so I didn't get to squat). I ended up placing first in my age and weight class, and I was one of only a couple people to complete all their lifts in the meet.
User avatar #30 to #29 - Fabianz (02/04/2014) [-]
Good job man! It's fun competing isn't it?
Nice BP although on the deadlift you should try to use your legs more and you'll throw on another 60 pounds extra with that alone, I know it's hard to do at first. I had the same issue in the beginning but after I fixed it my deadlift went up about 70 lbs. Do you have a coach of some sort to help you with your techinque?
User avatar #31 to #30 - studbeefpile (02/04/2014) [-]
I've never had a coach, and I've never used programing. I'd probably be a bit further along if I did, but I think it's kinda cool to be doing it all myself.

As far as the leg drive goes, I thought I did pretty good, but I'm more than open to criticism. Are you suggesting a wider stance? Or just that I sit back more in the starting position?
User avatar #32 to #31 - Fabianz (02/04/2014) [-]
Now I'm watching it again it looks better yeah, you could try to use sumo stance but it will probably take a while to get used to. If you want more information on powerlifting technique I suggest downloading Startign Strenght by Mark Rippetoe, it's a great book. Good luck with your powerlifting adventure and if you ever have any questions feel free to ask me. Even though I'm not a pro in any way I still know quite a bit.
User avatar #24 - skittlesareepic (11/18/2013) [-]
Was my image really bannable?
Could I have some clarification on what I was banned for exactly?

here's the image if you can't remember it

User avatar #25 to #24 - Fabianz (11/18/2013) [-]
Focus on cleavage is bannable. This was a borderline case though, I agree with you and doubted whether I should flag it or not. Flagging is not just to ban you, but also to clean up the site and give FJ better Google ratings when it's not considered a porn site anymore.

Thank you for your mature attitude though
Hope this clears things up a bit
User avatar #26 to #25 - skittlesareepic (11/18/2013) [-]
Even though it is borderline if I were to post it again then would it more likely be banned than not?

Or would I escape any possibility of a ban if I cropped the image like so? puu.sh/5mluJ.jpg

No problem
This definitely helped
User avatar #27 to #26 - Fabianz (11/18/2013) [-]
Definitely no ban for that pic
User avatar #28 to #27 - skittlesareepic (11/18/2013) [-]
Good good

Thanks for your help
User avatar #18 - phanact (10/30/2013) [-]
Stop unflagging things that were flagged, mainly by me
User avatar #19 to #18 - Fabianz (10/30/2013) [-]
Sure, any examples?
User avatar #20 to #19 - phanact (10/30/2013) [-]
I dunno I just saw some stuff you unflagged
User avatar #21 to #20 - Fabianz (10/30/2013) [-]
Ok I guess but could you fresh up my mind a bit maybe?
#16 - hellscythe (10/28/2013) [-]
User avatar #17 to #16 - Fabianz (10/30/2013) [-]
#6 - weenieandthebutt (07/20/2013) [-]
I see you've created the fitness channel on FJ. I applaud you good sir but my question to you is, do you even lift just out of curiosity and not that of criticism?
I see you've created the fitness channel on FJ. I applaud you good sir but my question to you is, do you even lift just out of curiosity and not that of criticism?
User avatar #7 to #6 - Fabianz (07/22/2013) [-]
Yeah I actually do haha. I'm a 17 year old powerlifter and my current competetion maxes are Squat 170 kg, benchpress 100kg, deadlift 185kg. Competing in the <74kg class.
How about you?
User avatar #8 to #7 - weenieandthebutt (07/22/2013) [-]
God dammit, I hate envy you. I'd first started working out when I was 20 but for various reasons, I'd been on and off. Now that I've finished uni, I've decided to research to follow a concise programme where I can track my progress and remain consistent with the programme (which I'd been doing for almost 5 months now). Compared to you, I have nothing to brag about but prior to weightlifting, I used to do a lot of cardio where I'd do 5 mile 10 mile runs (depending on my fitness phase) and 15 miles as my personal record (though I was as skinny as **** back then though not an ectomorphic bodytype). Decided to cut down on cardio though I do two sessions of HIIT per week on the treadmill where I've recently progressed to 30 mins sprint, 15 mins rest for 10-12 bursts. Soon, I'll progress to incline. As for weights, my current maxes are Squat 60kg, Benchpress 52.5kg, Deadlift 85kg but I haven't been able to progress as fluently with my maxes since I'm also trying to concentrate on the 12-15 rep range (hypertrophy).

These are various pictures which I have taken of myself from a month ago and further. Right now, I'm on a bulking phase so I've sadly accumulated a bit of body fat despite my healthy eating:





I'm still a novice so please don't grill me lol.
User avatar #9 to #8 - Fabianz (07/22/2013) [-]
Looking pretty good man, might wanna train chest a bit more though, it's kind of lacking in comparison to your shoulders and tri's which are great!
User avatar #10 to #9 - weenieandthebutt (07/22/2013) [-]
Thanks a lot man. I've recently switched to a split body programme so now, I've been working on my chest a lot more (especially the bottom portion which is really lacking) which is now growing a bit bigger. Wish I had started earlier like at around your age. When I first started as a 20 year old, I had so much drive and determination but the only problem was that I lacked bodybuilding knowledge and I'd been surrounded by those who had stigmatised me on my diet and wanting to look good.

What made you get into bodybuilding in the first place and how long have you been doing it for?

User avatar #11 to #10 - Fabianz (07/22/2013) [-]
Well I started when I was about 13 and I just wanted to get big and strong haha. Been training for powerlifitng seriously for about 1 year now and I absolutely love it. How about you?
User avatar #12 to #11 - weenieandthebutt (07/22/2013) [-]
I've been on and off at age 20 but I've never really been consistent nor did I track my progress. At 24, I'd decided to get really serious with it since someone had introduced me to the 4Chan /fit/ thread where I could follow the sticky precisely.
Unlike avid bodybuilders, I'm doing it mainly for the aesthetics to be honest where my main incentive to attract women. In regards to that, it's why I first got into working out at 20 since I felt very insecure, I felt wimpy and women wouldn't acknowledge me back then. It often starts with a heartbreak or self hatred of somesort but afterwards, I'd learned to love it and now I'm doing it more for myself rather than the girls. At the beginning, I was doing more strength-orientated workouts but now I've turned my attention to more hypertrophic-orientated workouts at the expense of not being able to progress as much strength-wise. Eventhough I'm 24 and you're 17, I seriously have deep, profound respect for ya!
User avatar #13 to #12 - Fabianz (07/22/2013) [-]
Thanks a lot, you genuinely seem like a nice intelligent person which is great to see. I am also a /fit/izen although I mainly use it for lulz now. There is a lot of trolling and broscience there. I whish you a lot of luck with your yourney towards aesthetics! I'm already mirin'.
User avatar #14 to #13 - Izen (07/22/2013) [-]
someone say izen
User avatar #15 to #14 - Fabianz (07/22/2013) [-]
Well ****
User avatar #1 - victoryismine (08/06/2012) [-]
Screw. You.
User avatar #2 to #1 - Fabianz (06/15/2013) [-]
Sup fatty
User avatar #3 to #2 - victoryismine (06/16/2013) [-]
Do I know you?
User avatar #4 to #3 - Fabianz (06/17/2013) [-]
I remember you are a fatty mcfatfat
User avatar #5 to #4 - victoryismine (06/17/2013) [-]
Ok then. Whatever you say.
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