[Gallium]

(Original post by Z_Ahmed)
Thats me lol, i only have 13.5inch arms flexed lol. Tbh i hate doing assistance work.....

had a skim through ppst, and ripptoe says for hypertrophy do back sets of 10-12 reps, might do that when i get back to decent numbers and see if it helps. i feel tiny atm lol

[Gallium]

Diets been good today ^^, picked up some decent garlic and sesame seed oil

Squats
Worked up to 70kg 3*5 (Although this is 70% of my previosu 5 rep max, i found the weight quite heavy and had to take a few seconds rest and deep breaths at the top of the rep, need to speed up on my squatting)

Press
worked up to 35 4*5 ( did a extra set for the sake of it, i find keeping my balance quite annoying sometimes my toes come of the ground lol)

Barbell rows:
Warm up sets
50x5 they just feel weird probably form issue, i prefer one arm db rows atm, might try krock rows

one arm db rows

20x5
25x5
30x5*3

Wide grip pull ups (10,6,4)

did 1 set of curls and got bored lol :/

slowly but surely getting back to old numbers.

Thinking of making a 5kg jump on bench, i'm an impatient ****

[ibysaiyan]

Go easy with your lifts (bench). I had to learn it the hard way.. all that time wasted =/ ,if you're trying to make some gains without any proper plan/routine ,don't expect any progress.I have started 5/3/1/ , it will take me ages to get back into my proper pb's... but it'll be worth it
Seems like you're going too forward on your presses,all the load shouldn't be put on the toes ,have your legs rigid, straight about shoulder length.
What's your routine like ?

[Mdawg]

If all the reps were fast then I'd say go ahead and make the 5kg jump.

[Gallium]

(Original post by ibysaiyan)
Go easy with your lifts (bench). I had to learn it the hard way.. all that time wasted =/ ,if you're trying to make some gains without any proper plan/routine ,don't expect any progress.I have started 5/3/1/ , it will take me ages to get back into my proper pb's... but it'll be worth it
Seems like you're going too forward on your presses,all the load shouldn't be put on the toes ,have your legs rigid, straight about shoulder length.
What's your routine like ?

starting strength with one or two mods like db rows instead of bb rows. I'm speeding things up a little because i'm only at 70% of my previous 5 rep maxes, i don't have the patience too wait 4 weeks to hit previous maxes 2 sounds better :P.

and you mean too backwards my toes were coming of the floor not me heels

[Mdawg]

If your weight is shifting backwards too much on the press, make sure you're getting your head through the bar as soon as it gets over your head. This should solve the balance issues.

[ibysaiyan]

(Original post by Gallium)
starting strength with one or two mods like db rows instead of bb rows. I'm speeding things up a little because i'm only at 70% of my previous 5 rep maxes, i don't have the patience too wait 4 weeks to hit previous maxes 2 sounds better :P.

and you mean too backwards my toes were coming of the floor not me heels

I see

[Gallium]

(Original post by Mdawg)
If your weight is shifting backwards too much on the press, make sure you're getting your head through the bar as soon as it gets over your head. This should solve the balance issues.

thanks was thinking that was the issue.

[Gallium]

urns out my lifts are 5kg higher then i thought, I've been using a squat bar(i usually hog it due to the etching and it gives me better grip for dls) only found out its 25kg today, makes sense as it's like a ft longer and a tad heavier.

Bench:
Bar x Many
30*5
35*4
40*3
50*2
55*5*4 ( did 4 sets as i got bored while waiting for the squat rack)

Squats:
Bar*many
40*5
50x4
60x3
70x2
77.5*5*3 (last rep was a tad difficult nothing major tho)

Deadlifts:
60* 5
80*4
80*3
100*2
120*5 (pretty easy,

[ibysaiyan]

Strong dl and squats. You're getting there

[Gallium]

(Original post by ibysaiyan)
Strong dl and squats. You're getting there

should get back to my previous squat of 100 and deadlfit of 140 for 5 reps pretty easily. I have no idea how bench is gonna go first time i'll try be consistent with it......hopefully i should be switching to Madcows in roughly 6-8 weeks depending on lifts

[ibysaiyan]

(Original post by Gallium)
should get back to my previous squat of 100 and deadlfit of 140 for 5 reps pretty easily. I have no idea how bench is gonna go first time i'll try be consistent with it......hopefully i should be switching to Madcows in roughly 6-8 weeks depending on lifts

Good :P
What pattern is madcows like ?

[Gallium]

http://stronglifts.com/madcow-5x5-training-programs/


One intensity day, one recovery day and 1 PR day

[Gallium]

erghhh put a ton of fat on in 2 weeks, now i'm just skinny fat :/.

gonna bastardise ss for upperbody, more pressing and i'll be adding 2 sets of incline pressing for 8-10 reps as well as some bro-cep and tricep work.

[fireph]

Do WS4Svikings. It's fun

[Gallium]

(Original post by fireph)
Do WS4Svikings. It's fun

it has to much components for my liking, i just like the simple **** on ss....il just bastardize it to get a decent upperbody

after 3x5 bench ill hit 2x8 on incline and then add bicep and tricep work and some rear deltoid flyes that should satisfy my vanity

[Gallium]

Went gym with a friend first time his ever been so it was a long 2 hour session showing him the ropes, he was squatting 70kg for 3 sets of 5 ATG and his bodyweight is 60kg

Overheadpress:
Warm ups
42.5kg 5,3,3 (baffled why i failed this my ohp was 47.5kg before my 5-6 week lay off)

Squat:
warm ups

80kg*3*5 (these felt way to heavy, really slow reps especially the last rep, once again i was squatting 100kg previously)

Seated row:
worked up to the 8th stack

skullcrushers: 22kg 2*8
pushdowns a few sets low weight higher reps of 12

My diets in check, have no idea why i'm finding squats heavy i started at a low weight too.

[Gallium]

Urghhhh first crap session back, hope it don't go downhill from here!

Bench:
warm ups

Mainset: 57,5kg 5,5,3/4 (this weight felt stupidly, dunno whether to repeat or mini-deload)

Squat:
warm ups
mainset: 82.5kg 5,3,3 (all the reps were real grinds :/, will repeat then deload if it's still stupidly hard)

Deadlift:
warm ups
120kg*5 (only lift that i found easy today)

Pull ups 9,6,5


I have no idea why i'm starting to fail at this point, my diets quite good around 500-1k over maintenance. I read that anterior pelvic tilt affects squatting. i seriously must get around to do the correctional stuff asap.

[Gallium]

Missed gym today closed early :/

chin ups:
bodyweight: 12,9,7
+10kg 10,8,6

Push ups
Bodyweight: 30,20,20
+20kg 15,10,10

Planks:
2m 10
1m 30
+20kg 1minute

Hours badminton

[Gallium]

Not updated in a while so here goes.

Bench:
Bar x Many
30*5
35*4
40*3
50*2
57.5*3*5 ( Last reps were a real grind!, hopefully ill get that 1 plate out :P)

Squats:
Bar*many
40*5
50x4
60x3
70x2
75X1
85 5x3

Deadlifts:
60* 5
80*4
80*3
100*2
115*1
135*5 (these were touch n go as i prefer it, but i'm thinking to switch to resetting each rep when i hit 3 plates)

Pull ups:
3 sets of hammer grip: 11,8,6
3 sets of chins: 8,6,5
3 sets wide grip: 7,5,4

Curls 10kg 3 sets of 8

Progress is quite good n steady, diets good but not optimum.... hope freshers don't **** me up.