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Lavender lifts some stuff up Watch

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    Okay so I've decided to start this blog due to recently having a 6 week hiatus from training due to working abroad. I'm not looking to loose weight, If anything I'd rather gain. Overall I want to regain strength and start a decent routine, particularly for my upper body. I also think it'll be useful for me to track my progress and might motivate me more.

    These are my current stats

    Height: 169cm /5ft6.5
    Weight :57kg /9 stone

    My 3rd proper gym session since I've been back these are what I managed (so depressing). All are 5x5 unless I say otherwise.

    Squat: 45kg
    SL deadlift: 40kg
    Bench : 20kg (3 sets of 5)
    Row : 20kg (3 sets of 5)
    DB curl: 6kg

    These are my previous PBs.. Not exact because I didn't use to keep track particularly

    Squat : 60kg
    Deadlift: 50-55kg
    Bench : 25kg
    Row: unchanged
    DB curl : 8-10kg

    My upper body strength hasn't changed much as I'd never properly trained it anyway. My squats are the biggest loss and I'd be most keen to get those back.

    I'll try and keep updating this as I go along so I can see the difference.
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    In.
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    In for gains.
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    in for big booty pics
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    Started at a new gym today, couldn't get on a lot of the equipment because I went at a stupid time when it was busy. Managed the following

    Squats 3x8 40kg
    3x5 45kg
    Deadlifts 3x8 35kg (little pre set bar, because there were no free Olympic bars)
    Leg press 3x8 80kg
    Lunges 3x10 20kg

    I also played around with some of the equipment, assisted pullups and seated row.

    I wasn't really putting my all into it, due to being in a new gym I was more like a kid in a candy store and got restless and wanted to play on everything!

    Going to start a proper routine this week
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    Today, quick session.

    Tricep cable pushdown 3x8 15kg
    Cable bicep curl 3x8 10kg
    DB Bench press 3x8 6kg
    DB Bent over row 3x8 6kg
    Lat pull down 3x8 18kg

    Bit depressing, but at least things can only improve... Right.
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    Legs

    Squat 42.5kg 5x5
    45kg 3x3

    (killed me, I can't seem to get my strength back on squats)

    Split squats 20kg 3x8
    Lunges 20kg 3x8
    Leg press 80kg 3x8
    Calf raises 45kg 3x8
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    (Original post by LavenderBlueSky88)
    Legs

    Squat 42.5kg 5x5
    45kg 3x3

    (killed me, I can't seem to get my strength back on squats)

    Split squats 20kg 3x8
    Lunges 20kg 3x8
    Leg press 80kg 3x8
    Calf raises 45kg 3x8
    Wouldn't you be better giving starting strength, strong lifts or ICF a go?
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    (Original post by Et Tu, Brute?)
    Wouldn't you be better giving starting strength, strong lifts or ICF a go?
    I did ICF for a few weeks but was finding that I was focusing less on areas I wanted to focus on (lower body and core) and a lot on upper body. I prefer just to do what I feel I need to each session (especially as my gym only has one olympic barbell) , I'll potentially go back into a regime when I know I can get to a gym regularly enough.
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    (Original post by LavenderBlueSky88)
    I did ICF for a few weeks but was finding that I was focusing less on areas I wanted to focus on (lower body and core) and a lot on upper body. I prefer just to do what I feel I need to each session (especially as my gym only has one olympic barbell) , I'll potentially go back into a regime when I know I can get to a gym regularly enough.
    Ok, but in that case wouldn't you still be better using the same progression idea for the beginner programmes for your squats?

    Starting low and working it up? Assuming you haven't done that already, its just you said you were struggling with the 45kg.
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    (Original post by Et Tu, Brute?)
    Ok, but in that case wouldn't you still be better using the same progression idea for the beginner programmes for your squats?

    Starting low and working it up? Assuming you haven't done that already, its just you said you were struggling with the 45kg.
    I guess that's what I'm doing, it's just taking longer than I want. Ideally I want to increase by 2.5kg each time but I'm not always able to get on the rack when I go to the gym so I have to substitute it with leg press or god forbid Smith machine. Having said that before though, I just downloaded the 5x5 stronglifts app and it's pretty cool, might give it a go.
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    (Original post by LavenderBlueSky88)
    Today, quick session.

    Tricep cable pushdown 3x8 15kg
    Cable bicep curl 3x8 10kg
    DB Bench press 3x8 6kg
    DB Bent over row 3x8 6kg
    Lat pull down 3x8 18kg

    Bit depressing, but at least things can only improve... Right.
    would it not make more sense to DB bench before you do triceps?
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    (Original post by AreebWithaHat)
    would it not make more sense to DB bench before you do triceps?
    It's not in order

    But out of interest, why?
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    (Original post by LavenderBlueSky88)
    It's not in order

    But out of interest, why?
    oh fair enough. you usually want your compound/heaviest movement at the start as you'll be less fatigued and you get more out of them. assistance work for smaller muscles is usually done at the end.
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    So started trying out strong lifts

    Squat 5x5 45kg
    Row 5x5 15kg
    Bench press 5x5 20kg

    Also did:
    Cable curl 5x5 10kg
    Tricep cable pushdown 5x5 12kg

    And I only managed one unassisted chin up. Shame.
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    Day 2 of Stronglifts

    Squat 5x5 50kg (finally!)
    OHP 5x5 15kg
    Deadlift 1x5 50kg
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    glad to see them squats coming up from 45. remember you can go up in 2.5 jumps as well!
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    (Original post by AreebWithaHat)
    glad to see them squats coming up from 45. remember you can go up in 2.5 jumps as well!
    There weren't any 2.5 plates free, so I jumped up a phase. Wasn't too bad.
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    Day 3 SL

    Squat 5x5 50kg
    Bench 5x5 22.5kg
    Row 5x5 20kg
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    Day 4 SL

    Squat 5x5 52.5kg
    OHP 5x5 15kg
    Deadlift 1x5 55kg

    Ive noticed I have a slightly lopsided posture during squats. One of my feet turns out more than the other and is placed slightly more forward than the other too. I try to rectify it but it feels most comfortable this way. I'm not sure if it's going to be a hindrance or whether it just because I have strange hips (had a lot of problems with them when I was younger due to my legs rotating outwards too much). I'm considering going to a lower weight and trying to stop this habit but I think it might do more harm than good.
 
 
 
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