So was that set of 50x4 squat a max effort set? Or do you deliberately leave a lot of reps in the tank so that you can do more sets?

Morning Workout Push
Tuesday, 20 December 2016 at 10:47

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Bench Press
Set 1: 20 kg × 18
Set 2: 30 kg × 10
Set 3: 40 kg × 5
Set 4: 50 kg × 5
Set 5: 60 kg × 5
Set 6: 60 kg × 5
Set 7: 60 kg × 5
Set 8: 60 kg × 5
Set 9: 50 kg × 5

Shoulder Press (Dumbbell)
Set 1: 6 kg × 15
Set 2: 6 kg × 15
Set 3: 6 kg × 15

Tricep Extension (Dumbbell)
Set 1: 16 kg × 15
Set 2: 18 kg × 15
Set 3: 18 kg × 15

Lateral Raise
Set 1: 4 kg × 15
Set 2: 4 kg × 15
Set 3: 4 kg × 15

Face Pull
Set 1: 12,5 kg × 10
Set 2: 12,5 kg × 10

Tri Pulldown
Set 1: 5 kg × 12
Set 2: 5 kg × 12
Set 3: 5 kg × 12

Flat Straight Leg Raise
Set 1: 15 reps
Set 2: 15 reps

https://strong.app.link/h1ebKS13fz

I lost back tension on the fourth thus didn't do the fifth.

Afternoon Workout Pull
Wednesday, 21 December 2016 at 14:05


Weight this morning is a beautiful 84.8kg. Just like Renton, I plateau'ed for 3 weeks and now I'm losing a lot. Feels good. I'm surprised I lost that much since I didn't log everyday this month and I didn't go to the gym at all the past week. Is losing muscle a thing in such a short time frame?

Deadlift
Set 1: 60 kg × 5
Set 2: 80 kg × 5
Set 3: 90 kg × 5
Set 4: 90 kg × 5
Set 5: 95 kg × 5

I tried going mixed grip and I like it but my cue to engage the lats was to pull the bar toward my shins which is not doable. Anyone has a cue for me please?

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Bent Over Row (Dumbbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 13

Bicep Curl
Set 1: 20 kg × 15 (10kg + whatever the ezbar is)
Set 2: 30 kg × 10 (20 + bar)
Set 3: 30 kg × 10
Set 4: 30 kg × 10

Cable Row
Set 1: 27,5 kg × 10
Set 2: 27,5 kg × 15
Set 3: 27,5 kg × 12

Bicep Curl
Set 1: 12,5 kg × 10
Set 2: 12,5 kg × 10
Set 3: 12,5 kg × 10

Or whatever weight this is. It's more than 12.5kg but I have no idea what those numbers mean, probably just a benchmark.



https://strong.app.link/KyhUn1LXhz

Some nudes because it's been a while

Nice progress. You seem leaner than me.

Put your shoulder blades in back pockets. Protect your armpits.

The cue is to pull the bar around your shins, not to your shins. There's the ol' "act like you have a tennis ball under each armpit that you're trying to crush" cue if that's an easier thing to get your head around. It ends up being a slight external rotation of your elbows to kind of lock things down/in, if that makes sense. Try it holding a bar and you'll see.

Holidays are over. I didn't go to the gym as much as I would have liked in December but still did a pretty good job considering exams and holidays.

I'm back on the grind in January. Gym is closed today, I'll be back there tomorrow for a glorious chest day. Happy new year to everyone

Afternoon Workout Push
Monday, 2 January 2017 at 14:06

Bench Press
Set 1: 20 kg × 12
Set 2: 30 kg × 10
Set 3: 40 kg × 5
Set 4: 50 kg × 5
Set 5: 45 kg × 8
Set 6: 45 kg × 8
Set 7: 45 kg × 8
Set 8: 45 kg × 8

Pull Up
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 5 reps

Tricep Extension (Dumbbell)
Set 1: 16 kg × 15
Set 2: 18 kg × 15
Set 3: 18 kg x 15

Tri Pulldown
Set 1: 12,5 kg × 10
Set 2: 12,5 kg × 10
Set 3: 10 kg × 10

Ab Roller
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

https://strong.app.link/7ZzrrYwTBz

I still can't do anything shoulder related. That sucks. On the bright side I met this girl on tinder who is an ostheopath and very much DTF. One bird, two stones.

Afternoon Workout Pull
Tuesday, 3 January 2017 at 15:08

Deadlift
Set 1: 60 kg × 5
Set 2: 80 kg × 5
Set 3: 100 kg × 5 PR
Set 4: 100 kg × 5

Pull Up
Set 1: 4 reps

Lat Pulldown (3x wide, 3x close grip, 3x single handed)
Set 1: 42,5 kg × 12
Set 2: 42,5 kg × 12
Set 3: 42,5 kg × 12
Set 4: 42,5 kg × 12
Set 5: 42,5 kg × 12
Set 6: 42,5 kg × 12
Set 7: 15 kg × 10
Set 8: 15 kg × 10
Set 9: 15 kg × 10

Seated Row
Set 1: 40 kg × 15
Set 2: 40 kg × 15
Set 3: 50 kg × 12
Set 4: 50 kg × 12
Set 5: 55 kg × 10

Cable Row
Set 1: 35 kg × 10
Set 2: 30 kg × 12
Set 3: 35 kg × 10
Set 4: 35 kg × 10

T Bar Row
Set 1: 40 kg × 10
Set 2: 45 kg × 10
Set 3: 40 kg × 10

Bicep Curl
Set 1: 10 kg × 10
Set 2: 15 kg × 8
Set 3: 15 kg × 8
Set 4: 10 kg × 12
Set 5: 15 kg × 5

Bicep Curl (Dumbbell)
Set 1: 12 kg × 6
Set 2: 10 kg × 8
Set 3: 10 kg × 8

Ab Roller
Set 1: 10 reps
Set 2: 10 reps

https://strong.app.link/xqSKBThHDz

Holy volume. I followed a bro's program today. Nothing to note in particular.

Afternoon Workout Leg
Wednesday, 4 January 2017 at 17:05

Squat
Low bar
Set 1: 20 kg × 5
Set 2: 30 kg × 5
Set 3: 40 kg × 5
Set 4: 50 kg × 5
Failed 60kg

High bar
Set 5: 40 kg × 5
Set 6: 50 kg × 5
Set 7: 40 kg × 5

Leg Press
Set 1: 115 kg × 10
Set 2: 125 kg × 10
Set 3: 135 kg × 10
Set 4: 145 kg × 10

Lunge (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 8

https://strong.app.link/7zHDWrjoFz

Decent workout considering I had not done squat since mid december. I tried high bar for the first time and it felt more natural to me and easier to keep my back straight. When I do low bar, I have issues with my back inclining too much thus good morning it too much.

Weight this morning is a good 83.7kg. Surprise I'm not overweight anymore according to the BMI calculator. I'm at the upper range of normal weight. First actual victory of 2017!



Afternoon Workout Push
Thursday, 5 January 2017 at 16:30

Bench Press
Set 1: 20 kg × 25
Set 2: 30 kg × 15
Set 3: 40 kg × 10
Set 4: 45 kg × 10
Set 5: 45 kg × 10
Set 6: 45 kg × 10
Set 7: 45 kg × 10
Set 8: 50 kg × 5

Pull Up
Set 1: 5 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps

Shoulder Press (Dumbbell)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 8 kg × 12

Tricep Extension (Dumbbell)
Set 1: 18 kg × 15
Set 2: 18 kg × 13
Set 3: 16 kg × 15

Tri Pulldown
Set 1: 5 kg × 10
Set 2: 7,5 kg × 7

Crunch
Set 1: 40 reps
Set 2: 45 reps
Set 3: 45 reps

https://strong.app.link/uQDPniZZGz

First painless push session in a long time. I warmed up a lot, stretched, did some rotator exercises and also went light. Also I laid all the way to the end of the bench which made it easier for the wrist. Close grip seems to help too (pinky fingers on the rings instead of the middle finger).

Great workout overall.

Congrats on the progress!

Thank you Montecore

Congrats on not being obese!

You are next MLYLT!

Afternoon Workout Pull
Friday, 6 January 2017 at 14:55

Bent Over Row
Set 1: 20 kg × 15
Set 2: 40 kg × 10
Set 3: 60 kg × 5
Set 4: 70 kg × 5
Set 5: 65 kg × 5
Set 6: 65 kg × 5
Set 7: 70 kg × 5
Set 8: 75 kg × 5

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 3 reps

T Bar Row
Set 1: 40 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10
Set 5: 65 kg × 6

Lat Pulldown
Set 1: 50 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 45 kg × 10
Set 5: 45 kg × 11
Set 6: 45 kg × 11

Bicep Curl
Set 1: 10 kg × 10
Set 2: 15 kg × 10
Set 3: 15 kg × 12
Set 4: 15 kg × 10

Bent Over Row (Dumbbell)
Set 1: 22 kg × 9
Set 2: 18 kg × 10
Set 3: 18 kg × 10

https://strong.app.link/RWMxSCoMIz

I replaced DL by BB bent over row today because of DOMs and tight af hamstrings. Nothing to note in particular.

Decent week diet wise. I'm thinking of cutting until 78kg or so then eat at maintenance or slightly above because my lifts have been **** lately.

Calories seem low for someone your size. How much weight does that have you losing weekly?

My TDEE is somewhere around 2.3k. TDEE minus 500 is 1lb/week or 2kg a month.

I don't count ketchup which I eat every meals so I'm around 1700 cal a day. I have another 100 calories for small veggies that I don't weight/log.

Ok fair enough

1700 is prob a solid calorie number to shoot for. If it's too high, it won't be for long and you might as well lose weight faster until that point. Of course, providing you can adhere.

Your lifting progress (or lack) prob has more to do with your programming than your diet. In my (unqualified) opinion.

Do you have something to offer? Now I realize I can only go 5 times a week. I'm usually too dead on saturday to do the second leg day anyway.

I also realize I lack linear progressing. Maybe I could deload everything, go heavy on volume and decrease volume as I get closer to my current max (so let's say deload to 40kg on bench but increase to 15 reps, deload to 40 on squat / increase to 10 reps, deload to 70 on DL but increase to something ridiculous like 3x10x70kg).

Or maybe I can just scrap everything and start over on a completely new program and do something like PHAT but I have to take rest days on weekends, I can't during the week.

I think you prob should just be doing fewer sets in general with heavier weight and focus on quality over quantity. At least for the big four. Basically SS or GSLP + accessories as desired. But most importantly, some form of linear progression and really pushing it for at least one set.

Ok so, let's say I do 3x4 instead of 5x5 on the main lifts. Should I deload now? Do I increase volume to offset the loss in weight? Or do I straight up increase the weight and try progressing from here?

I assume "pushing it one set" means AMRAP for the last set?

Not necessarily AMRAP, but working at intensities where your last set(s) is a pretty hard set like between 0 and 2 reps from failure. It could be 5x5 or something similar where you are increasing the weight with each set until the set is an RPE 8 or 9 (explanation of RPE), then resting amply (3-6 minutes) and doing one or more sets at that weight. Then having a session-to-session goal to lift more weight for your top sets or more reps for that weight.

As for whether you should de-load or increase volume, I really can't say with any authority. IMO, de-loading is unnecessary unless you feel genuinely beat down and unrecovered. Re: volume, I'd start with a moderate amount and increase volume over time based on recovery. But it seems like intensity is what your program sorely lacks at present, so I'd focus on that first.

Morning Workout Push
Monday, 9 January 2017 at 10:41

Bench Press
Set 1: 20 kg × 20
Set 2: 30 kg × 15
Set 3: 40 kg × 12
Set 4: 50 kg × 8
Set 5: 60 kg × 5
Set 6: 65 kg × 3
Set 7: 65 kg × 2 (I had not rested enough, peer pressure etc..)
Set 8: 65 kg × 4
Set 9: 70 kg × 1 PR

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps

Shoulder Press
Set 1: 20 kg × 6
Set 2: 30 kg × 5 (shoulder pain)
Set 3: 30 kg × 6 (shoulder pain)
Set 4: 25 kg × 8

Lateral Raise
Set 1: 4 kg × 15
Set 2: 4 kg × 15
Set 3: 4 kg × 15

Tricep Extension (Dumbbell)
Set 1: 18 kg × 18
Set 2: 20 kg × 16
Set 3: 20 kg × 15

Tri Pulldown
Set 1: 5 kg × 8
Set 2: 5 kg × 8
Set 3: 5 kg × 6

https://strong.app.link/XcIZLylgNz

My BP is back Short term goal is 3x4 at 65 and 1x2 70. Next BP session on thursday. Thanks Renton