[The_Blade]

Dedication Discipline Determination


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Backround

-Been training for a year but only Iv been taken it seriously for the last month.

-Right now I don't have access to the gym and I workout at home.

-I lack equipment. I have gone up to a 90kgx5 squat using plastic,unstable boxes. I also use this boxes for benching which is much harder as the bar is in above me 90 degree elbow angle so I use a fair amount of energy bringing the bar up when doing my 1st rep. For Deadlift I have used all my plates and so I just have to increase reps for now or add more sets. Also I deadlift from 10kg plates right now and so I have more range of motion to do...

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Here are my current lifts so far for working sets [Excluding 6kg bar | KG]

Bench: 57
Squats: 90 (Stopped doing these due to very bowed legs)
Deadlift: 96
Pendlay Row: 69
Press: 42
Lying Leg Raises: 5
Barbell Curls: 30

Note: When I post my lifts here the 6kg bar is excluded because when I started I didn't consider the bar and now Im just used to it.

Weight: 145lb
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My Routine (Modified SS)

A

Bench Press 3x5 | 5mins rest
Rows 3x5 | 5mins rest
Weighted Lying Leg Raises (Decline) 3x8-12 | 3mins rest


B

Press 3x5 | 5mins rest
Deadlift 1x5
Weighted Clap Pushups 2x8 | 3mins rest
Barbell Curls 3x5 | 3mins rest


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''Today I will do what others won't so tommorow I can do what others can't.''

[The_Blade]

Reps X KG (LB)




Press
5 x 42 (92.4) +1rep
5 x 42 (92.4) +1rep
5 x 42 (92.4) +2reps

Went to chin level only. Massive improved though (for me). REDO



Deadlift
5 x 96 (211.2) +1kg
1 x 99 (217.8) +1kg -1rep

Thats it! used up everything! Iv already filled the bar so I had to use a bag and put weights in that. No more weights. Ill have to wait until August as thats when I find out my grades. If I get good grades Ill get 2 x 20kg plates! I have to increase reps from now.

Video.



Clap Pushups
8 x 8 (17.6) +1kg
8 x 8 (17.6) +1kg

These were hard for the first time.





Barbell Curls
8 x 30 (66) +0kg Form Quality Improved
8 x 30 (66) +0kg Form Quality Improved
8 x 30 (66) +0kg Form Quality Improved



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Notes

Deadlifts 1 x 99kg + 6kg (bar) :

[Aisha~~]

Thick. Solid. Tight.

Definitely hit those deadlifts hard as you can. What's your height?

[The_Blade]

(Original post by Aisha~~)
Thick. Solid. Tight.

Definitely hit those deadlifts hard as you can. What's your height?

5'8 brah!

[Gallium]

(Original post by The_Blade)
5'8 brah!

if your running out of weight for deadlfits, you could always try deficit deadlifts( stand on a small platform to increase range of motion, or you can do rdls for a while)

also give front squats a try if you can.

also watch mark ripptoe vidoes on deadlift, form needs alot of work

[The_Blade]

(Original post by Gallium)
if your running out of weight for deadlfits, you could always try deficit deadlifts( stand on a small platform to increase range of motion, or you can do rdls for a while)

also give front squats a try if you can.

also watch mark ripptoe vidoes on deadlift, form needs alot of work

Im getting 2 x 20kg plates soon (If I get good grades XD)

I can't squat due to my bowed legs


Alot more work? Really? I thought it wasn't that far off from perfect?

[Gallium]

(Original post by The_Blade)
Im getting 2 x 20kg plates soon (If I get good grades XD)

I can't squat due to my bowed legs


Alot more work? Really? I thought it wasn't that far off from perfect?

wouldn't that 6kg bar snap up if you put to mcuh weight on it lol?

but yhhh bring the bar closer to your shins, the bar is miles infront of you which isn't good.

[Smack]

Is that gloves you're wearing?

And add the weight of the bar to the total weight of plates to get the total weight you're lifting - it's neater that way.

[The_Blade]

(Original post by Smack)
Is that gloves you're wearing?

And add the weight of the bar to the total weight of plates to get the total weight you're lifting - it's neater that way.

It confuses me and it feels good when you failed an exercise you get pissed of and then think your were lifting +6kg. feelsgood.jpeg

Yeah they're gloves

[liftorrot]

Don't use gloves , they weaken grip.

[The_Blade]

(Original post by liftorrot)
Don't use gloves , they weaken grip.

But they hurt my hand leaving hard marks below the fingers?

[Smack]

Ditch the gloves this instant.

[sconter]

(Original post by The_Blade)
It confuses me and it feels good when you failed an exercise you get pissed of and then think your were lifting +6kg. feelsgood.jpeg

Yeah they're gloves

dont ever take pride in failure.

[redbuthotter]

(Original post by The_Blade)
But they hurt my hand leaving hard marks below the fingers?

Yeah as others have said ditch the gloves and get some chalk.... its normal for your hands to hurt... but they will toughen up. It's all part of the process.

Otherwise looks pretty good, I'd recommend getting down a gym sometime soon.... you will outgrow what you're using soon (like 120kg+ aint that nice to lift on a 6kg bar lol) and include the bar weight.

Last recommendation - for rows do something higher rep - make sure you can "feel" it in your lat... weight doesn't matter really.

Wish I started at 16 lol.

[tooosh]

(Original post by The_Blade)
I can't squat due to my bowed legs

How bowed are your legs exactly? If it doesn't hurt then you should be able to compensate.

[Gallium]

(Original post by redbuthotter)
Yeah as others have said ditch the gloves and get some chalk.... its normal for your hands to hurt... but they will toughen up. It's all part of the process.

Otherwise looks pretty good, I'd recommend getting down a gym sometime soon.... you will outgrow what you're using soon (like 120kg+ aint that nice to lift on a 6kg bar lol) and include the bar weight.

Last recommendation - for rows do something higher rep - make sure you can "feel" it in your lat... weight doesn't matter really.

Wish I started at 16 lol.

this kid resembles you too. LOL

[The_Blade]

(Original post by tooosh)
How bowed are your legs exactly? If it doesn't hurt then you should be able to compensate.

Every month I so I notice they become more bent meaning I probably wont grow any taller than 5'8 but get shorter. My Dad had bowed legs aswell due to malnourishment.

[The Blind Monk]

I've got bow legs and I squat fine. It obviously depends on how bowed your legs are but plenty of people can work around it by having good squat technique and having good hip/ankle mobility.

[The_Blade]

(Original post by The Blind Monk)
I've got bow legs and I squat fine. It obviously depends on how bowed your legs are but plenty of people can work around it by having good squat technique and having good hip/ankle mobility.

Ok thanks but even if I was willing to squat I cant because one of the boxes I use to squat has been used for recycling.

[The_Blade]

Reps X KG (LB)


Bench
Warmup: 8x34 (74.8) (2mins later) -- 5x43 (94.6) (4mins later)...

4 x 58 (127.6) +1kg-1rep
5 x 57 (125.4) +0kg
4 x 57 (125.4) +0kg

What the ****. Last bench session went like this with 57kg 5/5/4. I expected at least 5/5/ 3 with 58kg. Should I do 57 or 58kg next time?




Pendlay Rows
5 x 69 (151.8) +0kg Form Improved
5 x 69 (151.8) +0kg Form Improved
5 x 69 (151.8) +0kg Form Improved

70kg next time





Lying Leg Raises
6 x 5 (11) -4reps
4 x 5 (11) -6reps
-1set


Jesus. Today I couldn't get the plates held in between my legs. It just kept slipping! REDO



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Rows 5 x 69kg+6kg (bar):