[Illidan_Stormrage]

Goal: Get squats stats back to where they were before weight loss and have a much better deadlift by the time I'm back to weighing 90kg+.

Weight loss stats:
bodyweight 94kg>85.7kg
squat 195x5 180kg 3x5> 170 3x3 (lol?)
deadlift 170kgx5> 180kgx5
ohp 77.5kg> 75kg

Along with getting my lifts back up I want to get more hypertrophy in my upper body specifically my chest:
Monday full body
5x5 squat
chest compound 3x8
back compound 3x8
tricep movement 3x8-10
bicep movement 3x8-10

Wednesday upper
2x5 squat 80% monday load
5/3/1 ohp will not use 90% of 1rm since I know full well what my 1rm is lol.
chest isolation 3x10
back compound 3x8
tricep movement 3x8-10
bicep movement 3x8-10
rear/side raises

Friday full body
1x5 squat
1x3-5 dl
chest compound 3x8
back compound 3x8
tricep movement 3x8-10
bicep movement 3x8-10

Weight gain will be 2-3 pounds per month to avoid zach evetts mode.

[Mdawg]

The point of starting with 90% is NOT just because people tend to overestimate their 1RM - it's to give you a reset and a chance to hit some higher volume before the weight gets too crushing. I started 5/3/1 having pressed 85 and I took 90% of that - still felt plenty heavy to me starting my 5+ on 67.5.

Jus' saiyan bro.

[Illidan_Stormrage]

(Original post by Mdawg)
The point of starting with 90% is NOT just because people tend to overestimate their 1RM - it's to give you a reset and a chance to hit some higher volume before the weight gets too crushing. I started 5/3/1 having pressed 85 and I took 90% of that - still felt plenty heavy to me starting my 5+ on 67.5.

Jus' saiyan bro.

You have persuaded me. The only other problem I see now is the top sets to failure and whether or not they will negatively impact my friday pressing sessions.

[Mdawg]

(Original post by alex_tait)
You have persuaded me. The only other problem I see now is the top sets to failure and whether or not they will negatively impact my friday pressing sessions.

Whatever fagg0t, learn to adapt.

[Illidan_Stormrage]

(Original post by Mdawg)
Whatever fagg0t, learn to adapt.

lol in b4 warning via private message

[Illidan_Stormrage]

Squat 140kg 5x5 The weight went up and down quite easily but the sets had me breathing hard.
Incline 70kg bp 3x6 felt harder than it should've. Probably cos of squatting beforehand. Left some reps in the tank.
Barbell Rows off pins 3x8 50kg
Rippletoad pressdowns 3x8 45kg
Cable Curls 3x8 25kg

[Illidan_Stormrage]

5/12/2012
Squat 112.5kg 2x5
Oly Press 45kgx5 52.5kgx5 60kgx7/8 I can't remember what I did. Things get hazy when you haven't gone above 5 reps for years in big movements. Didn't go till failure as watching my spine on those types of reps makes me cringe.
Seated Row 3x8 60kg
Rippletoad extensions 3x8 30kg
Incline Curls 3x8 10kg
DB side laterals 3x10 5kg dbs
Face Pulls 3x10 25kg
Hanging L tucks
http://www.dragondoor.com/articles/d...ging-leg-lift/

[Illidan_Stormrage]

7/12/2012
Squat 155kg 1x5
Deadlift 160x5. This felt hard. Forgotten what it's like to dl after squatting. Next time I'll do chest work before this to give my legs a break. Form really needs improving. Starting off too high and not bringing my hips through at the top. Will only increase by 2.5kg per week from now on.
Incline BP 5x5 60kg. Was gonna do db presses but I cba to spend ages searching around for dbs that I wanna use because morons can't put them back in the right place. Having someone take your bench while your searching for them isn't particularly nice either.
Triangle Bar Pulldowns 50kg 3x8
Barbell Curls 30kg 8 8 6
Close grip Decline BP 3x8 55kg These felt great ie no wrist pain.
Single Arm DB upright row 3x10 10kg

I've also noticed that my squats are a lot deeper which is why they feel harder despite the weight being so light.

[Slick Fosbury]

If you want a big difference in chest mass I'd drop in some intensity techniques like partial reps, drop sets, spotted sets (bro style) etc. If you're coming off the back of loads of <5RM training it'll do wonders.

[Illidan_Stormrage]

(Original post by Slick Fosbury)
If you want a big difference in chest mass I'd drop in some intensity techniques like partial reps, drop sets, spotted sets (bro style) etc. If you're coming off the back of loads of <5RM training it'll do wonders.

Those techniques do nothing except increase soreness which does nothing for muscle growth. The only way to gain muscle is with gomad and sets of 5.

[Mdawg]

(Original post by alex_tait)
Those techniques do nothing except increase soreness which does nothing for muscle growth. The only way to gain muscle is with gomad and sets of 5.

So much truth in this; I did a set of 7 once and didn't recover properly for a week, totally screwed up my progression.

[Illidan_Stormrage]

(Original post by Mdawg)
So much truth in this; I did a set of 7 once and didn't recover properly for a week, totally screwed up my progression.

Your attitude is horrible, you think because you got into LSE and went to a comprehensive that you're ridiculously intelligent and have some right to be an arrogant dickwad to everyone you speak to. Honestly if you act IRL like you act on this forum and BB then you must be a horrible person. No wonder "your friends are so bad" and you have to come on an internet forum to complain about any tiny grievance to complete randomers like "oh some girl came back to my room and I couldn't get my dick up" or "my maths was really hard today, wah wah wah." You say you've had a tough life and have had to work hard to get where you are. Well your circumstances can't have been that tough or you wouldn't constantly complain about the tiniest things ALL THE TIME. People who do that have had no real adversity in their lives.

[Mdawg]

(Original post by alex_tait)
Your attitude is horrible, you think because you got into LSE and went to a comprehensive that you're ridiculously intelligent and have some right to be an arrogant dickwad to everyone you speak to. Honestly if you act IRL like you act on this forum and BB then you must be a horrible person. No wonder "your friends are so bad" and you have to come on an internet forum to complain about any tiny grievance to complete randomers like "oh some girl came back to my room and I couldn't get my dick up" or "my maths was really hard today, wah wah wah." You say you've had a tough life and have had to work hard to get where you are. Well your circumstances can't have been that tough or you wouldn't constantly complain about the tiniest things ALL THE TIME. People who do that have had no real adversity in their lives.

u cheeky kunt, seems like anything passes for copypasta material these days.

[Slick Fosbury]

(Original post by alex_tait)
Those techniques do nothing except increase soreness which does nothing for muscle growth. The only way to gain muscle is with gomad and sets of 5.

You can act all sarcastic if you want, but I've got a sick chest proportionally speaking, because I do things like that. You have a poor chest proportionally because you don't.

[Illidan_Stormrage]

(Original post by Slick Fosbury)
You can act all sarcastic if you want, but I've got a sick chest proportionally speaking, because I do things like that. You have a poor chest proportionally because you don't.

You either have a sick chest or you don't, there is no proportionately speaking. With the weights that you lift I highly doubt you have much chest development even if they were done with perfect technique. Muscles grow through progressive overload and intensity techniques whereby you take the muscles beyond failure does nothing except increase the time it takes for them to recover.

If you want to prove me wrong then post a pic of your supposedly sick chest "proportionately speaking". Until then I think it is perfectly logical to assume what you say is garbage for the reason I mentioned. You could even go beyond bro logic with the whole x person has a great chest therefore everything they do is correct and explain to me scientifically why doing these intensity techniques would result in any benefit.

[Slick Fosbury]

(Original post by alex_tait)
You either have a sick chest or you don't, there is no proportionately speaking. With the weights that you lift I highly doubt you have much chest development even if they were done with perfect technique. Muscles grow through progressive overload and intensity techniques whereby you take the muscles beyond failure does nothing except increase the time it takes for them to recover.

If you want to prove me wrong then post a pic of your supposedly sick chest "proportionately speaking". Until then I think it is perfectly logical to assume what you say is garbage for the reason I mentioned.

Ok.

That's why you are sitting here professing your need for 'more hypertrophy.. specifically in my chest' while I know all I need is more time to grow and lean out.

I'm not overly fussed. You can train how you are and get strong, but you're taking a longer road to aesthetics.

[Zubes]

guys dont worry too much about the type of variation of lifting methods you use to be aesthetic, spend most of your time worrying about macros and nutrition instead. most of you lot most likely have poor diets and wont see that gains you want, muscles grow by stimulation, and most workout regimes are likely to achieve this anyways. If your wait isnt going up, or your chest isnt growing but your putting the work in the gym, the fault is mostly likely in the diet so increase your intake.

just lift and eat well, the genetics will determine your outcome.

[Illidan_Stormrage]

(Original post by Slick Fosbury)
Ok.

That's why you are sitting here professing your need for 'more hypertrophy.. specifically in my chest' while I know all I need is more time to grow and lean out.

I'm not overly fussed. You can train how you are and get strong, but you're taking a longer road to aesthetics.

"Today;
Bench
WU
2x100kg (First rep spotted, second ALL ME BABY)"

I have benched your max for 3x5 when I finished SS (this should give you an idea of how far ahead I am of you). I undoubtedly have a more developed chest than you. I'm just going light to ease my body into this much higher volume routine from my cut. Your brotard logic is no longer amusing so please just leave my log. You haven't explained scientifically why these intensity techniques would benefit me at all. You've just gone on to say how supposedly good your chest is with no evidence to your claim at all.

[Slick Fosbury]

(Original post by alex_tait)
"Today;
Bench
WU
2x100kg (First rep spotted, second ALL ME BABY)"

I have benched your max for 3x5 when I finished SS (this should give you an idea of how far ahead I am of you). I undoubtedly have a more developed chest than you. I'm just going light to ease my body into this much higher volume routine from my cut. Your brotard logic is no longer amusing so please just leave my log. You haven't explained scientifically why these intensity techniques would benefit me at all. You've just gone on to say how supposedly good your chest is with no evidence to your claim at all.

Proportions are a function of your routine, leanness and size a function of diet and time lifting. Both contribute to aesthetics.

I don't profess to have loads of size because I've only been lifting for a year, of which only about 6 months I knew what I was doing.

But proportionally I am perfect imo. I don't have any lagging body parts because I know when one starts to lag I just need to up the intensity with one of my numerous tricks. Progressive overload keeps my overall size going up, intensity techniques keep the proportions right.

Like I said though, you've admitted your proportions are off yet you still try and act like you know what you're doing

[Illidan_Stormrage]

(Original post by Slick Fosbury)
Proportions are a function of your routine, leanness and size a function of diet and time lifting. Both contribute to aesthetics.

I don't profess to have loads of size because I've only been lifting for a year, of which only about 6 months I knew what I was doing.

But proportionally I am perfect imo. I don't have any lagging body parts because I know when one starts to lag I just need to up the intensity with one of my numerous tricks. Progressive overload keeps my overall size going up, intensity techniques keep the proportions right.

Like I said though, you've admitted your proportions are off yet you still try and act like you know what you're doing

Again you are just claiming that intensity techniques do these things for you with no explanation of precisely how. By what scientifically proven mechanism would they help you out? When you are training for that long everything is a weakness. To say otherwise would imply that you actually have strong bodyparts which no one really has at that stage. You are good proportionately good because your bodyparts haven't gone through much development so you can't yet see which ones are developing more strongly than others.

By training my chest 3 times a week it will almost constantly be under protein synthesis elevation. Progressive overload potential will also be greater because of the increased training frequency. Greater progressive overload=greater gains. You don't have to have a great physique to know what you're doing anymore than you need to have cancer in order to diagnose it.