Quest for a bigger bench and OHP Watch

Illidan_Stormrage
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#1
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I am just finishing my first year doing biochemistry at Salford university. I have wasted a lot of time doing routines that were too advanced and not eating enough food.

My best lifts @85kg are:
Squat 3x5 155kg
Bench Press 3x3 100kg
OHP 3x5 62.5kg

I am using a variation of the stronglifts routine and training at the university gym. My squat strength was greatly weakened when there wasn't a rack for me to squat in for 4 months.
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KnockoffNeil
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id say your lifts are pretty ******* good. GL with improving em
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cowsforsale
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Have you got a journal on sugdenbarbell?
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Illidan_Stormrage
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I do have a log on there and thanks for the compliment.
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Illidan_Stormrage
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30/4/2011
OHP 3x5 60kg. Felt pretty easy tbh.
Squat 3x5 95kg
Chinups +10kg 3x5

I tend to hold my breath all the way through my sets on OHP. When do you guys do your breaths?
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Khanage
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Can you post your routine? Would be interested to see. Do you play any sport?
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Illidan_Stormrage
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As I said it's a slight alteration of the stronglifts routine. I work out 3 times a week alternating workouts A and B.

Workout A
Bench Press 3x5
Squat 3x5
Some kind of rowing
Some kind of curl

Workout B
OHP 3x5
Squat 3x5
Weighted Chinups 3x5

Deadlifts were taken out because they don't really transfer into a bigger BP or OHP. Squats are done after the pressing since they are now just an assistance exercise. I can remember doing SS and simply wanting to go home after I squatted. I still follow the principles of their ladder of strength regarding when to deload etc. Right now I am trying to find a rowing exercise that suits me. Whenever I barbell row the pressure always seems to be on my forearms and wrists rather than on my back.

I don't play any sport.
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Illidan_Stormrage
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3/4/2011
Bench Press 3x4-5 92.5kg
Squat 3x5 97.5kg

Felt weak and a bit sick as the workout went on. Probably just an off day.
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Illidan_Stormrage
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5/5/2011
OHP 3x5 62.5kg
Squat 3x5 100kg
Chinups +12.5kg 3x5
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Illidan_Stormrage
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7/5/2011
Bench Press 3x5 95kg
Squat 3x5 102.5kg
Curls
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Illidan_Stormrage
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10/5/2011
OHP 3x5 65kg PR finally
Squat 3x5 105kg

I had to starve on Saturday since Tesco's was closed. I wasn't sure that I would make that PR.
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Illidan_Stormrage
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14/5/2011
OHP 1x4 67.5kg
Squat 3x5 110kg

I was really stressed the day before. Really set me back today. Hopefully this will give me some kind of hypertrophy if any.
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Illidan_Stormrage
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18/5/2011
Bench Press 3x4 97.5kg
Squats 3x5 115kg.
Curls

Exam stress has really been messing me up. Lost some weight. It should all be back to normal soon though.
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Khanage
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(Original post by alex_tait)
30/4/2011
OHP 3x5 60kg. Felt pretty easy tbh.
Squat 3x5 95kg
Chinups +10kg 3x5

I tend to hold my breath all the way through my sets on OHP. When do you guys do your breaths?
Saw nobody answered this.. I tend to breathe out whilst pressing and at the top, and breathe in during the negative or at the bottom preparing for the next rep.
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Illidan_Stormrage
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20/5/2011
OHP 2x4 1x1 67.5kg
Squats 3x5 117.5kg
Chins

Last exam day. On the second set of press the bar ended up going behind my head. I have hurt my left shoulder slightly.
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cowsforsale
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Ouch dude. Nevertheless, strng pressing.
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Illidan_Stormrage
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Thanks. I felt the effects slightly on the pressing session I did this week too.

23/4/2011
Bench Press 3x5 90kg
Squat 3x5 120kg

25/4/2011
OHP 5/4/3 67.5kg
Squat 3x5 122.5kg
Chinups

27/4/2011
Incline Bench Press 3x5 80kg
Squat 3x5 125kg
Curls

I started incline benching because I was fed up of getting myself into a good position for flat benching only to lose it because of my body sliding up and down during the set.
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Illidan_Stormrage
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31/5/2011
Military Press 3x3 70kg
Squat 3x5 130kg
Chinups

I am gonna do 3x3 3x4 3x5 for the OHP progression now.
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u4m1r
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Strong pressing indeed.
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Illidan_Stormrage
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(Original post by u4m1r)
Strong pressing indeed.
Thanks. What part of London do you live in? I will be staying round my friend's place in Hertfordshire over the summer.

2/6/2011
Incline Bench Press 3x5 82.5kg Blasted up the first set. The other 2 were meh.
Squat 3x5 132.5kg
Curls

Just an average workout.
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