So I figured out I was programming the routine wrong. The first 3 weeks are really rather easy but I'm still trying to hammer the assistance work at the very least. I'm putting some PRs as goals though. 190kg squat and 205kg deadlift. The cut isn't anything drastic so we'll see if I can gain strength. At the very least it's not so far off that I'll fail completely even if I don't hit those numbers.
(Original post by RelentlessTraining)
So I noticed you are using a few different programs to bring up different lifts. Just wondering what has been the most effective for you so far? Or what have you been impressed with?
Well I've used others in the past.
Depends at what level I was at really. Starting Strength was my first one and I made massive gains there but obviously they come quickly as a total beginner. Things like 5x5 (Madcows or similar ones) are also very good.
In the end I change more because it gets a bit stale and all. Most things work if you put the work in.
DB Hammer Curls // Face Pull
15kg - 2x10 // 32kg - 2x15
Incline DB Curl // Face Pull
10kg - 1x6 // 32kg - 1x15
Bench felt pretty damn good today for no real reason. Back stayed tight, weight wasn't very easy but it was comfortable. My issue is upper back tightness and whilst it wasn't super tight it didn't flatten out completely like it tends to do. Very pleased but also annoyed - some days are great, others are terrible.
So as I mentioned today is now a shoulder assistance day. Might put a little more volume but today was busy later on so did a little less than I may usually do. Still, pretty pleased with everything.
So the deadlifting was rather light and easy. Didn't really do much squatting (even if I keep it light on this day) because my upper back was feeling sore like other times so I didn't want to screw with it. The rest was pretty good though. I tried out shrugs which I've never really done before but I'm not sure if I will keep them in. The idea was to do some heavy-ass shrugs but I went up to 120kg and I wasn't really feeling anything. I also managed some grip work which I will try to keep doing 2x/week and see how it improves.
Bodyweight down to 92.9kg so that means I lost 0.4kg this week which is a good amount. Diet going fine although I plan on going on holiday for a week or so in the next month which may **** with that and I'm rather annoyed in a sense.
Bench was awful. Once again, makes no sense. One day my form is very good, the next it's pathetic. The weight was also pretty tough. Soon will have to cut the volume maybe to 3x5 or something like that. The rest was pretty good though and I'm pleased about 5x7 on pull-ups (strict).
Training at different gym for a while. Unfortunately the benches kinda suck (quite narrow) and so benching just didn't feel very good. Plus, my right scapula region injury was acting up a lot and making it very hard to keep shoulders back and tight. I got it, but it was quite hard. Pretty pleased with OHP though, last reps for each set were long grinders but happy with progress on it.
Pretty easy day - as it should be. Tried push the back work though but I'm at a different gym so also didn't really bother with keeping count of weight used on machine exercises. Did some front squatting for practice but didn't really push it - nothing to write home about. Will try incorporate these more soon though and actually start doing them fairly heavy.
Short session because 130 x 15 just killed me. Felt like throwing up and passing out whilst my lower back was on fire and my mouth was dry as ****. Could have done more but with all those things I just called it quits at a good mark of 15 reps. Just did some hamstring work to do something but essentially a "squat and go home" session.
Injury was also acting up though and wanted more rest for it.
Not a lot of volume but session took quite a while because I was training with two other friends so was talking to them trying to help with their form etc. Benching at this gym is quite crappy because the equipment sucks. Decided to only do 3x5 because last rep was a big grinder and I was thinking of dropping down to 3x5 on this day and see how it goes. The rest was pretty good. Decided to add in some other type of pressing on this day. Push pressing might not be the solution but we'll see. I tried 75kg but couldn't get it up and previous set was 2 reps at 70kg so just stuck there.
DB Reverse Flyes // DB Hammer Curls
5kg - 3x12 // 15kg - 2x14
Decent session. 5th rep on OHP was an incredible grinder and so very pleased with that. I should have managed 5, 4, 4 but I rested less on the second set so only got 3 but I'm sure with more rest it was there.
Cut going fairly well. Weighed myself at 91.4kg today. Lost a bit more this past week than I want (goal is 0.5kg/week) but that shouldn't be too much of an issue. I'm going to experiment and increase calories to 2700. I've been actually doing some cardio now and I think that's why I'm losing weight quicker than I wanted. Initially went smoothly at 2600 but really no cardio. We'll see how that goes.
Pretty good session. 150x8 was pretty comfortable (as it should be). Front squats were pretty easy to be fair but still difficult in keeping arms up and back not rounding. Did some seated rows instead today. Although a smaller ROM I quite like them.
For squats and deadlifts that's only every 3 weeks.
Not a light day, just a normal day. Just how the blocks are done and all. I'll see how I progress then from there decide what to do. I may also just design my own training similar to this but maybe higher %s.