[Gallium]

Testing my maxes this week, just for the hell of it. i'm pretty busy at uni so gunna go in once or twice and test the main 4 lifts.

example of what i eat daily (changes a little)

Breakfast Calories Carbs Fat Protein Trn Fat Fiber
Milk - Semi Skimmed Milk, 300 ml 148 15 5 11 0 0
Myprotein - Impact Whey Protein (Unflavoured), 25 g 98 2 2 20 0 0
Quaker Oat So Simple - Original Porridge With 180ml 1% Milk, 1 sachet 183 25 5 9 0 3
Myprotein - Instant Oats, 70 g 272 49 6 6 0 6
Add Food Quick Tools 701 91 18 46 0 9

Lunch
Rice - White, long-grain, regular, cooked, 1 cup 205 45 0 4 0 1
Flora - Cusine, 15 ml (1 Tsp) 95 0 11 0 0 0
Generic - Cheddar Grated Cheese - 25g, 25 g 121 1 9 24 0 0
Egg - Egg, 3 Egg 240 0 15 21 0 0
Egg - White, Raw, Fresh, 2 egg white 30 0 0 6 0 0
Add Food Quick Tools 691 46 35 55 0 1

Dinner
Homemade - Chicken, Noodle & Vegetable Stirfry, 1/4 pan 381 35 6 41 0 0
Tesco - Wholemeal Pitta Bread, 2 pitta 320 55 3 13 0 8
Chicken - Breast, meat only, cooked, roasted, 0.35 breast, bone and skin removed 99 0 2 19 0 0
Veggie - Broccoli, 1 Cup 30 6 0 3 0 5
Add Food Quick Tools 830 96 11 76 0 13

Snacks
Nutella - Nutella, 1 Tbsp. 100 11 6 2 0 1
Usn Muscle Fuel Sts - Protein Shake, 55 g 204 25 4 22 0 0
New York Bagel Co. - Wholemeal Bagels, 2 bagel 446 75 4 21 0 14
Add Food Quick Tools 750 111 14 45 0 15

Meal5
Milk - Semi Skimmed Milk, 300 ml 148 15 5 11 0 0
Porridge Oats - Porridge Oats, 40 g 143 30 3 6 0 5
Add Food Quick Tools 291 45 8 17 0 5



Totals 3,263 389 86 239 0 43
Your Daily Goal 2,980 373 83 186 0 34
Remaining -283 -16 -3 -53 0 -9
Calories Carbs Fat Protein Trn Fat Fiber

[Gallium]

+1 week lifts

OHP: 60x3
deadlift: 155x3
squat: 110x5
bench: 65x6


5/3/1 R1M2W1 +5 WEEK

OHP:
20x5
30x5
42.5x5
47x5
55x7

dumbell presses (25kg): upped the weight this cycle as i was getting 15-20 reps with 20kg dumbells

15x10
20x5
25- 7,7,7 (pr i guess)

lat pulldowns: 13th stack

10,8,8

tricep dips:

15kg- 10,10
bodyweight....? just repped it out.

rear delt flies 6kg for 2 sets of 10

[Gallium]

back to 5x5 lool ( i swear i dont have ADD )

dropped the weight quite a bit

squat:
warm ups
90kg 5x5 (pretty straight forward, reps weren't super fast but not slow either, hip flexors tightend up a little)

bench:
warm ups

55kg 5x5 ( easy, focused on form and contracting lats flew up, hip flexors cramped a little )

t bar rows: 2 plates worked up to several sets of 6-8


curls+ dips super-setted

[u4m1r]

(Original post by Gallium)
back to 5x5 lool ( i swear i dont have ADD )

dropped the weight quite a bit

squat:
warm ups
90kg 5x5 (pretty straight forward, reps weren't super fast but not slow either, hip flexors tightend up a little)

bench:
warm ups

55kg 5x5 ( easy, focused on form and contracting lats flew up, hip flexors cramped a little )

t bar rows: 2 plates worked up to several sets of 6-8


curls+ dips super-setted

Brahh what happend to 5/3/1. I need someone to compare progress with lol!

[Gallium]

(Original post by u4m1r)
Brahh what happend to 5/3/1. I need someone to compare progress with lol!

ughh 5/3/1, i got bigger and more aesthetic on 5/3/1 i gained 6lbs my assistance lifts went up but my main lifts never budged with the exception of bench.


doing 1 challenging set on the main lifts is simply not enough for me, i respond better to higher frequency/volume then 5/3/1 offer, usama if you stick with 5/3/1 after a few cycles switch to the powerlifting variation and do sets across instead of 1 all out set.... e.g if you have to do 100 for 5+ do like 100 for 4 sets of 5

[u4m1r]

(Original post by Gallium)
ughh 5/3/1, i got bigger and more aesthetic on 5/3/1 i gained 6lbs my assistance lifts went up but my main lifts never budged with the exception of bench.


doing 1 challenging set on the main lifts is simply not enough for me, i respond better to higher frequency/volume then 5/3/1 offer, usama if you stick with 5/3/1 after a few cycles switch to the powerlifting variation and do sets across instead of 1 all out set.... e.g if you have to do 100 for 5+ do like 100 for 4 sets of 5

I'm gonna try run it for 6 months before maxing.

[Gallium]

(Original post by u4m1r)
I'm gonna try run it for 6 months before maxing.

why are you kidding yourself? lool tops you'll last 3 cycles

[u4m1r]

(Original post by Gallium)
why are you kidding yourself? lool tops you'll last 3 cycles

Thanks for the motivation. Have to prove you wrong now

[sexbo]

Lolz I read the title as "Galliano's shot at joining the SS" initially.

[Gallium]

updating lgo just so i can keep track of things.


trained at a foreign gym toda...ughh

press:
20x10
30x5
40X5 (paused reps)
50x5 (paused reps
55x5 (paused reps)
60x3 (paused reps)
65x2 ( touch and go) was aiming to get 3 reps, guess i'm stalling on the press,m might delaod as i think my forms going a little ****e i'm "bopping" slightly with my knees!
70x3 (push press
75x1x3 ( 3 singles here, little leg drive so i can use my triceps to get it up)

Front squat:
barx10
40x5
60x3
70x3
80x1
85x 3,3,2 (meant to do 5 sets, on the 3rd set i messed up, i cba doing the other 2 sets)

deadlift:
60x10 (working on form)
100x5 (really trying to sit back)
120x5
130x3
140x1 (i maybe could have got like 5, but i'm deloading the deadlift)

good mornings

barx10
35x8x2 (doing these light increasing my work capacity slowly)

lat pull downs:

12th stack 3x8

dips:
bw: 15,12,10

[Gallium]

Todays training!

conditions@ no sleep in 48 hours, but had quite a bit of food/coffee in me.
also foam rolled before my workout! it helped a load, was able to push legs out when squatting with ease.

squats:
barxmany
60x5 (felt real quick)
80x3
100x1 (was quick!)
110x1
117.5x5x3 PR! (first 2 sets were piss, last set i grinded every rep pretty much)

was dizzy as fukk,felt sick so i went outside shoved 2 fingers down my throat and puked up! it was mostly water so i'm still counting the cals lol

bench:
20x5
40x5
50x3
60x1
65x1
72.5x5 3,3,3,2,3
75x3 (new pr)

paused closegrip bench:
60kg x 6,6,6

pendlay rows:
20x5
40x5
60x5
70x5
80x5
85x5
90x3 (brb not done deadlifts/any back work in 3 weeks and getting over a 5kg pb!)

Rear delt work

dips:
bwx15,12,10

[desijut]

Wait, when did you bench that much? I swear you were on 65kg approx a few weeks ago and struggling?

[Gallium]

(Original post by desijut)
Wait, when did you bench that much? I swear you were on 65kg approx a few weeks ago and struggling?

i stopped doing rippletoes for bench and it shot up lol.... hopefully i can get to 80s for 5's in the next month or so

[desijut]

i see, your OHP shot up when you did triples too. I may do them. Ive stalled on OHP three times, twice at 45kg and once at 47.5kg, although it did slowly increase, that's **** progress for a beginner if i deload and improve like that. Even on bench i stalled on 65kg and it looks like im going to stall on 67.5kg (I got 5,4,2 yday).

So you do 5sets of 3 reps on it and continue LP right? or do you improvise them? lol

[Gallium]

(Original post by desijut)
i see, your OHP shot up when you did triples too. I may do them. Ive stalled on OHP three times, twice at 45kg and once at 47.5kg, although it did slowly increase, that's **** progress for a beginner if i deload and improve like that. Even on bench i stalled on 65kg and it looks like im going to stall on 47.5kg (I got 5,4,2 yday).

So you do 5sets of 3 reps on it and continue LP right? or do you improvise them? lol

ughh yeah i stalled same numbers as you, i switched to 5/6 sets of 3 across, i make sure i never fail reps.
my ohp then stalled at 57.5 this is where i switched to 3-5 ramping sets (e.g 40kg 45kg 50kg 55kg 60kg) if i do 5 ramping sets i leave it at that.... some days i do like 3-4 ramping sets then 2 sets of push presses for 1-3 reps

also i found dips to help quite a bit. my pressing is starting to slow down lately so nowq longer adding 2.5kg each session but every other session so i get 65kgx3 one session then 65kgx5 the nxt.

usually if i hit a pr i do a little extra work if i don't i do more extra work..... also i took like 2 weeks off pressing completely when i stalled and backed up like 2-3 sessions seemed to help

[desijut]

(Original post by Gallium)
i make sure i never fail reps.

What do you mean? And yeah, i will try it on OHP next time, for 45kg first then move it up progressively. Bench i will wait until i stall next and reset using 5x3 and see what happens. How much break do you take between sets?

[Gallium]

(Original post by desijut)
What do you mean? And yeah, i will try it on OHP next time, for 45kg first then move it up progressively. Bench i will wait until i stall next and reset using 5x3 and see what happens. How much break do you take between sets?

what it says i never go to complete failure, not good missing reps every week, once in a while is fine.

my rest times are long 8-10 for squats 3-5 for bench/press

[desijut]

(Original post by Gallium)
what it says i never go to complete failure, not good missing reps every week, once in a while is fine.

my rest times are long 8-10 for squats 3-5 for bench/press

woah 8-10 on squats. Mine's all 3-5 minutes. And yeah fair enough

[Motorbiker]

(Original post by Gallium)
what it says i never go to complete failure, not good missing reps every week, once in a while is fine.

my rest times are long 8-10 for squats 3-5 for bench/press

WTF

I've worked out how you make your workouts last so frigging long. You used to complain it takes you a long time to get there but holy crap...

Most of my breask are between 2 and 5 mins probs. I never time them i just do a set and if i struggle i take a bit longer break but never that long...

My plan next monday is to do a few heavy triples of press at like 55kg since i got 5,5,4 at 52.5 last week. Grinded out 60kg*1 today and it was a right struggle but it's alright. Only 12.5kg off a BW strict press now.

[Gallium]

(Original post by Motorbiker)
WTF

I've worked out how you make your workouts last so frigging long. You used to complain it takes you a long time to get there but holy crap...

Most of my breask are between 2 and 5 mins probs. I never time them i just do a set and if i struggle i take a bit longer break but never that long...

My plan next monday is to do a few heavy triples of press at like 55kg since i got 5,5,4 at 52.5 last week. Grinded out 60kg*1 today and it was a right struggle but it's alright. Only 12.5kg off a BW strict press now.

well warm up takes me 10 mins foam rolling/leg extensions

3 sets of squats takes me 30 mins, bench i'm pretty quick at like 20 mins and rows take me 15 mins so it's not long at all

i've got 65x2...so no idea how far i am probs like 5 kilos at most.