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    (Original post by TSA)

    Was a very warm they today so sweat a lot so probably a little dehydrated.
    If your are thirsty your dehydrated
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    (Original post by ronmack)
    If your are thirsty your dehydrated
    I know.
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    Just finished creating a spreadsheet on workouts for the next 6 months on 5/3/1. Will be heading to the gym tomorrow to get 1rep maxes.
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    (Original post by TSA)
    Just finished creating a spreadsheet on workouts for the next 6 months on 5/3/1. Will be heading to the gym tomorrow to get 1rep maxes.
    I have a spreadsheet (taken from Brandon Campbell) for 531, I'll try and dig it out and link you with Dropbox

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    (Original post by Squirb)
    I have a spreadsheet (taken from Brandon Campbell) for 531, I'll try and dig it out and link you with Dropbox

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    I've done it now, only productive thing I've done all summer. Thanks for the offer though.
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    Went to the gym today to see if I can check my 1RM but it was closed, no warning or anything just a note on the door saying "Sorry lads, closed for the day, open usual hours tomorrow" So going to have to go in next week. Will be doing a reload week at 70% of my usual weight, but will also be working to find out my 1RM
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    (Original post by TSA)
    Went to the gym today to see if I can check my 1RM but it was closed, no warning or anything just a note on the door saying "Sorry lads, closed for the day, open usual hours tomorrow" So going to have to go in next week. Will be doing a reload week at 70% of my usual weight, but will also be working to find out my 1RM

    Maybe this was the universe telling you to stick with a beginner routine.
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    (Original post by Appeal to reason)
    Maybe this was the universe telling you to stick with a beginner routine.
    Or it could have just been closed because the owner was busy.
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    (Original post by TSA)
    Or it could have just been closed because the owner was busy.
    That too.
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    (Original post by Appeal to reason)
    Maybe this was the universe telling you to stick with a beginner routine.
    Das it mane

    This guy knows





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    (Original post by Angry cucumber)
    Das it mane

    This guy knows





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    I've been making no progress on SS for a while now, I'd rather make extremely so progress even if it's 2.5kg a month over no progress.

    Anyway just got back from the gym and worked out my training maxes for 5/3/1 for the squat and OHP and did DL @ 60%. Going to work out TM for Bench and DL on Wednesday and do squat @60%. And Friday do everything at 60%.

    And hopefully the final day of Ramadan is on Sunday so I can start my new workout on Monday.
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    So I followed the book to work out my training maxes.

    Calculated my 1RM

    Took 80% of that weight and did as many reps as I could with the new calculated weight.

    Put the figures into this equation

    Weight x Reps x .0333 + Weight = Estimated 1RM

    Squat 102.5kg for 7 reps = Estimated 1RM is 124kg so training max is 90% of that which is 111kg so will round down and use my training max as 110kg.

    OHP 35kg for 8 reps = Estimated 1 RM is 43kg so training max is 90% of that which is 38kg so will round down and use 37.5kg as my training max.

    Squat training max = 110kg

    OHP training max = 37.5kg
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    I hit my personal records 4 days ago, Bare in mind, I'm cutting at the minute so lost some strength but... my 1 rep max stats are,

    Bench press max - 130kg,
    Deadlift max - 180kg,
    Squat max - 160kg
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    If you're bored of SS, I'd say move on if you want tbh. No point in doing it if it's stopping you from enjoying lifting - that's what made me finally switch to OL training.

    If you're just frustrated with lack of progress, try adding in an active recovery day for your squat? So light 2x5 squats on your middle day, or 3x3 front squats. Might be that you've gotten to the point where you're exceeding your capacity for recovery at 3x5 3x/wk

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    (Original post by Hype en Ecosse)
    If you're bored of SS, I'd say move on if you want tbh. No point in doing it if it's stopping you from enjoying lifting - that's what made me finally switch to OL training.

    If you're just frustrated with lack of progress, try adding in an active recovery day for your squat? So light 2x5 squats on your middle day, or 3x3 front squats. Might be that you've gotten to the point where you're exceeding your capacity for recovery at 3x5 3x/wk

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    I think it was both, I am pretty bored of starting strength and frustrated with the lack of progress. Maybe this mentality results in me not being able to give a 100%.
    Reading up on 5 3 1 makes me feel genuinely a little excited to start the programme and hope it will translate into me being able to give more mentally and therefore physically, helping me with my ultimate goal to become stronger.
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    (Original post by TSA)
    I think it was both, I am pretty bored of starting strength and frustrated with the lack of progress. Maybe this mentality results in me not being able to give a 100%.
    Reading up on 5 3 1 makes me feel genuinely a little excited to start the programme and hope it will translate into me being able to give more mentally and therefore physically, helping me with my ultimate goal to become stronger.
    Go ahead then, man. If you don't enjoy lifting when you're strength training, then there's no point in it! 5/3/1 is a bit advanced for you ATM like others have said - but if you're excited then I say go for it. Maybe try a weekly progression like TM, the SS modification I put above, or even a modified 5x5 if you're frustrated by the slow gains/lack of gains.

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    Just got back from the gym.

    Squat @ 60%

    Benched for 50 x 10

    DL 110 x 8

    Need to put those numbers into the calc to find my 1RM and then used 90% of that as TM.
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    (Original post by TSA)
    So I followed the book to work out my training maxes.

    Calculated my 1RM

    Took 80% of that weight and did as many reps as I could with the new calculated weight.

    Put the figures into this equation

    Weight x Reps x .0333 + Weight = Estimated 1RM

    Squat 102.5kg for 7 reps = Estimated 1RM is 124kg so training max is 90% of that which is 111kg so will round down and use my training max as 110kg.

    OHP 35kg for 8 reps = Estimated 1 RM is 43kg so training max is 90% of that which is 38kg so will round down and use 37.5kg as my training max.

    Squat training max = 110kg

    OHP training max = 37.5kg
    you're doing 5/3/1 now? nice
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    (Original post by AreebWithaHat)
    you're doing 5/3/1 now? nice
    Well starting Monday, I've worked out my training maxes (90% of 1RM), which I've completely forgot to update so will do now, and Friday will just be a de-load workout, and then hit Monday with 5/3/1.
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    So training maxes and 1RM are as follows

    Squat TM 110kg (1RM = 124kg)

    OHP TM 38kg (1RM = 43kg)

    Bench TM 65kg (1RM = 73kg)

    DL TM 122.5kg (1RM = 137kg)
 
 
 
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