Pretty slow progress over the last year u should do a bodybuilding split xtreme attack 360 is pretty good

I've only been training since January. This was my second go at SS.

idk i cant think of anything clever

you wrote the wrong year

I did that on purpose because Soulman had done that quite a few times in his thread and I called him out on it.

Here: http://forumserver.twoplustwo.com/sh...postcount=1690

weird, i seldom make posts that end up making me look dumb.

Nobody's prefect.

Did my last workout on 2012 time, felt good.

4/15/12

I was exhausted before this workout started. Golf 18 holes yesterday took it out of me. I know, pathetic.

Question: I know the gslp program calls for 5 lb. jumps on squat. Would microloading the squat be acceptable?

Squat: 2x5x220 - 1x6x220 -- I've been working on really "attacking" the weight (especially on squat). Unfortunately, I think I used up all my mojo in the first 2 sets, leaving me spent for the rest of the workout.

Bench: 2x5x152.5 - 1x8x152.5 -- Failed the 9th rep. Had to do the shameful "take the bar down to the waist and sit up" routine.

Pull ups: 7/7/8

Abs: exercise ball pull ins: 3x10

Not much point to microloading the squat imo. You're better off resetting to a weight where you can do 10+ reps on the last set.

GSLP calls for the pressing stuff to be done first. I much prefer that myself - squat/DL affects the presses way more than the other way around. I'd try it and see.

I have found this to be true. I do this.

Reset now? gslp calls for resetting once you fall below 5 reps on any set iirc.

I'll give that a try.

Didn't mean that you should reset now, badly worded. Carry on with 5 lbs increases imo, just make sure the reset is big enough.

4/18/12

Press: 2x5x105 - 1x7x105

Squat: 2x5x225 - 1x6x225

Chins: 8/8/7

Abs: captains chair: 3x10

Interesting footnote: Some lady had a seizure on a treadmill and paramedics had to take her out in a stretcher.

wow, sounds like she kinda deserved it

4/20/12

Bench: 2x5x155 - 1x8x155

Rows: 2x8x120

DL: 1x9x240

Ab wheel: 2x10

4/22/12

Press: 2x5x107.5 - 1x7x107.5

Squat: 2x5x230 - 1x6x230

Pull ups: 8/8/7

Ab wheel: 2x8

4/25/12

Bench: 2x5x157.5 - 1x7x157.5 -- That extra 2.5 lbs. seemed way heavy.

Squat: 2x5x235 - 1x6x235 -- No big deal. Just thought I was gonna die after I grinded out #6.

Pendlay Rows: 2x8x120 -- Ok so I really don't like these. I'm not sure if my form sucks or what but they feel really awkward and I'm not even sure what I'm accomplishing. Maybe I'm doing too much weight?

I'd rather just do chins as my #3 lift for every workout. Good idea, or great idea?

Or maybe a different type of row?

Ab wheel: 2x10

Form check your Pendlay rows imo, or switch to kroc/DB rows.

I can't access my email for 2p2. FU hacker.

Here's all my training since 2p2 went down:

4/27

Press: 2x5x110 - 1x7x110
DL: 1x8x245
Chins: 3x8

4/30

Bench: 2x5x160 - 1x7x160
Squat: 3x5x240
Pull ups: 9/8/7

5/2

Press: 2x5x112.5 - 1x7x112.5
DL: 1x9x250
pull ups: 3x8

5/4

Bench: 2x5x162.5 - 1x7x162.5
Squat: 3x5x245
Chins: 10/8/8

5/8

Press: 2x5x115 - 1x6x115
Squat: 3x5x250

5/10

Bench: 2x5x165 - 1x7x165
Yates row: 2x8x125
DL: 1x8x255

5/12

Press: 2x5x117.5 - 1x6x117.5
Squat: 3x4x255


Ok, so: I need to reset the squat. I bought the GSLP 2nd ed. e-book (which I highly recommend over the SS book btw) and it says take 10% off the bar from where you stalled. If I do this it puts me at 225. (25.5 and round down according to the book. 255-30=225) Last time I grinded out 6 reps at 225. I would probably get 7-8 on the last set now. That doesn't seem like a big enough reset.

I would rather take 15% or even 20% off the bar and work at a higher rep range. So if I took off 15% that puts me at 215, where I could probably get 9-10 reps. Or 20% would put me at 205 where I for sure would get 10+. What do you guys think of this?

Also, I started doing frequency chins (6 days/week) like gslp recommends and I switched to Yates row, which I much prefer over Pendlay row. I'm going to rotate Yates row with weighted chins once I buy a chin up belt.

Oh and I used a belt for squats/press last workout after much deliberation. Results: I didn't notice any difference. Maybe it wasn't tight enough, idk.

Resetting to a weight where you'll get 10 reps on the last set seems fine to me.

http://forumserver.twoplustwo.com/55...ee-op-1198491/

to solve your problem

5/15

Bench: 2x5x167.5 - 1x6x167.5

Squat: 2x5x205 - 1x10x205

I just wrote a big long post flaming this routine for being too light. But then I saw that you are adding frequency chins to it. Yes!!!! Much better. And then maybe alternate it with frequency dips (weighted).

That would help this routine a bunch. Because it looked way too light on some days. I could probably crank this sucker out in 30 minutes 3 times a week and just go ahead and take everything to failure and I would still feel undertrained. But that changes big time with frequency chins.

Once I get my weighted chin belt my program will look like this:

A:

Press/Bench (alt.) 2x5, 1x5+
Squat: 2x5, 1x5+
Weighted chins/Yates Row (alt.) 2x8

B:

Press/Bench (alt.) 2x5, 1x5+
Deadlift: 1x5+
Weighted chins/Yates Row (alt.) 2x8

C:

Press/Bench (alt.) 2x5, 1x5+
Squat: 2x5, 1x5+
Weighted chins/Yates Row (alt.) 2x8


Also: frequency chins (5x5 right now) 6 days/week. And some light ab work (usually ab wheel) on my training days.

I may add frequency push ups/dips later on. And cardio much later on.

Nice. I will be traveling this next month. May try something similar. Not sure if I should get my old portable chinup bar out of the closet. I was always afraid I was going to break some bathroom door frame with that thing.