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Post by smokingsamuraj on Jan 31, 2018 20:48:39 GMT -5
Hello guys. I am 25 years old. I have been "powerlifting" for past half a year. I didn't follow any program, just lifting, few sets of this, few sets of that. I am 188cm/6'2, weighting 100kg/220lbs My latest numbers are
-squat 140kg/308lbs for easy 1RM two weeks ago and 110kg/242lbs for 5x5 two days ago
-overhand DL 160kg/352lbs for easy 1RM two weeks ago and 140kg/308lbs for easy 1x5 one week ago
-bench press for 115kg/253lbs 1RM two weeks ago and 85kg/187lbs for 5x5 two days ago
- standing OHP for 65kg/143lbs for 1RM two weeks ago and 50kg/110lbs for 5x5.
all lifts are without a belt, i will probably buy one soon.
especially in deadlift and squat i feel like weights are very light, they are going up very explosive, and i feel i could lift more weight easy, meanwhile bench feels a bit heavy and odd sometimes. Also, I am still learning how to row.
Tommorow I will start with Stronglifts 5x5. I will log my workouts here. I will also film myself lifting and post it.
I also have a question. Is here anyone working night shifts? How do you regenerate from those? I feel like Shoot after a week of night shift
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Post by Cormac on Feb 1, 2018 9:00:38 GMT -5
Welcome aboard, there are some really experienced lifters in this forum that can probably provide a better answer to your questions but here goes. 5 x 5 stronglifts is a fantastic program to start off with, however expect your bench to stall comparative to squat and deadlift. The reason for this in my experience is if you are not well built to bench like myself it takes years to develop the technique, muscle mass and correct programming for a big bench. That's not to say you wont make big improvements on your bench press with Stronglifts but most notice much larger gains in the other 2 lifts. Regarding night shifts and dealing with fatigue my best possible recommendation is that you get in the essential work and ditch everything else. For example if you're exhausted after a shift and you want to get in and out of the gym quickly your focus should be on hammering the main lifts and getting out, coffee or pre workout if your really tired may also help but I don't drink either so can't say for sure. Day 1 Squat -5 x 5 Bench x 5,5,as many reps as possible on your third and leave.
Day 2 Overhead press x 5,5, as many as possible deadlift - 1 x 5 (you can do an amrap here too but be careful not to let form breakdown and always leave 1 in the tank) Chin up - 3 x as many as possible
day 3 Squat - 5 x 5 Bench 2 x 5,1 x amrap.
Increasing the poundage on squat and deadlift 2.5-5lb per session and on overhead press and bench increasing the poundage by 1-2.5lb each session. This is just a rough example of a template you could follow, others may even have more refined approach. Notice I keep the volume on the deadlift low, when starting off I got great gains for what seemed like over a year just doing one top set of deads where i'd shoot for minimum five reps and often did 8-10. No need to blow the doors of regarding volume on deadlift when your a beginner, trust me there is plenty of time for that down the road. That's why I added in chin ups just so you can get more back work in without taxing your posterior chain more. Hope this answers some of your questions and I'm sure some of the more experienced members can add a lot more.
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Post by smokingsamuraj on Feb 1, 2018 17:17:03 GMT -5
Thanks for the reply Cormac. I don't drink coffee, nut i've tried preworkout C4 once and it works.
I do like 100-150 pullups every week at work so I think I will leave out chinups for now.
My training today was -HB squats: 10 sets building up to 150kg/330lbs for 1RM. I felt to tired for reps, on saturday i will go with 100kg/220lbs for 5x5.
-OHP: 6 sets building up to 70kg/154lbs and i failed. My first failed lift ever. Next time i will start with 35kg/77lbs for 5x5.
-hookgrip deadlift: 6 sets building up to 160kg/352lbs x1, 140kg/308lbs x6 and 100kg/220lbs x10. All sets were 2-3 repsshy of failure. It was my third time using hookgrip and i love it. I have very long, thin fingers so my thumb reaches pretty far. Also I can get very thight using overhandgrip/hookgrip, while I somehow can't feel that thightness on the undergrip side of overunder grip. So next time I will go for 145kg/320lbs x5 with hookgrip.
-after that i did 3 sets of hanging knee reises till failure.
Also, Cormac thanks for the programming advice but I have a plan already I will go with Stronglifts 5x5.
Also I did 100 reps of bent over rear delt flyes with 3kg/6lbs dumbbells five days a week for the past month. Maybe it's becouse of that my pushups went from 20-25 to 40.
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Post by Cormac on Feb 2, 2018 9:20:51 GMT -5
Also if you can post any lifting videos you'll have some really experienced eyes analyzing your form. They helped me fix me deadlift technique. These guys all have big totals and some with decades of experience so any footage you can share will help you refine set up.
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Post by smokingsamuraj on Feb 5, 2018 5:58:54 GMT -5
Todays workout: -HB Squats 6 warm up sets of 5 reps, then 80kg/176lbs for 5x5 superslow on the way down. -Bench press 6 warm up sets of 5 reps, then 80kg/176lbs for 5x5. My bench press today was very explosive, but I have a problem in 4th or 5th set I sometimes forget to pull the bar apart, but I still manage to do nice press. -Barbell row 3 warm up sets of 8-20 reps. Then 70kg/154lbs for 5x5. I think my rows got a bit better. I like to start from the ground, so I get "the deadlift tightness", if I start from the rack I don't feel that way. -Then I did 4 sets of dumbell curls top set was 16kg x 9 and 4 sets of triceps pushdowns.
Later in the day I will do 100 rear delt flys
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Post by smokingsamuraj on Feb 14, 2018 3:28:48 GMT -5
I haven't been writting anything lately, becouse we were moving thhe gym, so in the last 10 days I only did 2 workouts.
1. -Squat: 85kg/187lbs for 5x5 I was very tired from carrying stuff up the stairs, but on the other hand i was very warm and ready, so squats were great
-Incline bench: 60kg/132lbs 5x5. It was my second or third time I was doing Incline bench with a barbell, but it felt very easy
-Barbell row: 60kg/132lbs 5x5.
2. -Squat: 90kg/198lbs for 5x5. Nice and smooth on all sets... after squats i did 3 supersets of leg extensions and calf reises for 15-20reps each
-OHP: 50kg/110lbs for 4RM. 35kg/77lbs 5x5... after OHp I did 3 sets of triceps pressdown on the cable for 15 -20reps
-Deadlift under-over grip: top set was 130kg/286lbs for 5 reps... after deadlift I did 3 sets of DB curls for 15-20reps.
Q1: what do you think about doing a "secondary exercise" directly after SQ/BP/OHP/DL...? I think it saves some time. Also first I warm up for the squats 5x5, then I do some other leg exercise. After that I warm up my shoulders, do a bench press for 5x5, then a secondary push exercise etc.
Q2: what do you guys think about Texas training power belt 4x4?
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Post by smokingsamuraj on Feb 15, 2018 2:28:45 GMT -5
14.2 workout 1. HB squat: 95kg/209lbs for 5x5. easy. After squats I did 3 supersets of leg extensions and sitting calf reise for 10-20 reps each 2. Incline bench press: after warm up sets i did 80kg/176lbs for 2RM. then I did 65kg/143lbs for 5x5. easy. After bench I did 3 sets of triceps pushdown for 20-25 reps 3. Bb row: 70kg/154lbs for 5x5. I'm starting to like rows I was lowering the weight very slowly and lifting explosive with a bit of pause at the top. I love the feeling in the back. After rows I did 3 supersets of doubleoverhand barbell curl and hyperextensions for 10-20 reps each. I am really looking forward for your thoughts about Texas training power belt 4x4
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Post by Cormac on Feb 15, 2018 14:06:14 GMT -5
I haven't been writting anything lately, becouse we were moving thhe gym, so in the last 10 days I only did 2 workouts. 1. -Squat: 85kg/187lbs for 5x5 I was very tired from carrying stuff up the stairs, but on the other hand i was very warm and ready, so squats were great -Incline bench: 60kg/132lbs 5x5. It was my second or third time I was doing Incline bench with a barbell, but it felt very easy -Barbell row: 60kg/132lbs 5x5. 2. -Squat: 90kg/198lbs for 5x5. Nice and smooth on all sets... after squats i did 3 supersets of leg extensions and calf reises for 15-20reps each -OHP: 50kg/110lbs for 4RM. 35kg/77lbs 5x5... after OHp I did 3 sets of triceps pressdown on the cable for 15 -20reps -Deadlift under-over grip: top set was 130kg/286lbs for 5 reps... after deadlift I did 3 sets of DB curls for 15-20reps. Q1: what do you think about doing a "secondary exercise" directly after SQ/BP/OHP/DL...? I think it saves some time. Also first I warm up for the squats 5x5, then I do some other leg exercise. After that I warm up my shoulders, do a bench press for 5x5, then a secondary push exercise etc. Q2: what do you guys think about Texas training power belt 4x4? Regarding secondary exercise are you talking about supersetting? 1a) Bench 1b) Band pull aparts I have often superset pressing with pulling exercises to save time. Essentially working the antagonist of the primary exercise. Bench press works your pecs, tris etc, and band pull apart your rear delts and mid back. What I would not do is superset Bench with an exercise that works the same muscle groups such as front raises or flies. I also wouldn't superset with a taxing exercise like barbell rows, I prefer lower stress exercises like Band pull aparts, chest supported rows, and rear delt flies for high reps. Shoulder press and incline also work well with these lower stress back exercises. Personally I wouldn't superset anything with squats or deadlifts. They are taxing enough as it is and if you're working hard on them provide more than enough muscular stimulation, so need to superset with a lesser exercise like leg press. Jim Wendler recommends getting in sets of sub max pull ups between working sets. Once again not for if i'm Squatting or deadlifting but fine for pressing movements. If building muscle is more important to you, you should look into Kelso's brutal 20 rep squat protocol. breakingmuscle.com/fitness/the-20-rep-squat-routine-old-school-strength-trainingLeg extension, calf raises etc are ok exercises but best to be performed in a circuit at the end of the workout.
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Post by smokingsamuraj on Feb 15, 2018 14:54:38 GMT -5
Thanks for the reply. No, I am not talking about superseting bench, squat or deadlift. After I do the last set of squat/bench... I do the secondary exercise (or even superset 2 exercises) with lightweight for 3 sets of 15-25 reps, then I move on to the next big exercise...
Thanks for the band pullapart. Never heard of that, will try tommorow after OHP.
Also thanks for the 20rep challenge.
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Post by Cormac on Feb 15, 2018 15:03:30 GMT -5
Thanks for the reply. No, I am not talking about superseting bench, squat or deadlift. After I do the last set of squat/bench... I do the secondary exercise (or even superset 2 exercises) with lightweight for 3 sets of 15-25 reps, then I move on to the next big exercise... Thanks for the band pullapart. Never heard of that, will try tommorow after OHP. Also thanks for the 20rep challenge. Superseting exercises like leg extensions, calf raise or db press and band pull apart with lighter weights and higher reps is a great way to get in accessory work really quickly. Easy to recover from also because the weights being used are relatively light. I really like high reps for certain exercises like pull parts, curls, extensions, side raises, lat pull down etc.
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Post by smokingsamuraj on Feb 16, 2018 15:43:51 GMT -5
All day yesterday and ald day today I was hyped for todays workout. It is time to deadlift 16.2. first after warm up I did a few supersets of hyperextensions and leg reises. I really like the new "hyperextension machine", becouse your legs are horizontal and I'm not used to this angle Hb squat: after 4 warm up sets I did 100kg/220lbs for 5x5. It was easy amd smooth. I wanted to try one set with a belt. So, there we have a cheap belt, I put it on really tight, then I do the valsalva manuever and the belt couldn't hamdle it so it broke So I did all sets beltless. After the last set of squats I did 3 supersets of leg extensions and lying leg curl for 15-20 each. OHP: after 4 warm up sets I did 50kg/110lbs for 6RM and 37,5kg/83lbs for 5x5. Again easy and smooth After the last set of OHP I did 3 supersets of triceps pressdown and barbell curl for 15-20 each Deadlift: Today I did it with over under grip. After few reps with a bar I did 5 or 6 singles to warm up for 170kg/375lbs. I did 4 reps. On every rep I held the bar for 3 seconds, except the last rep, becouse my left hand was opening. After deadlifts I did 3 supersets of seated row and lat pulldowns for 15-20 reps each
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Post by smokingsamuraj on Feb 18, 2018 8:02:22 GMT -5
18.2 workout I did my workout early in the morning. Somewhere in the middle of it i realised my breakfast wasn't big enough, so that's a note for next morning workout Warmup with leg reises, hyperextensions, jump rope 1. HB squats. After 7 warm up sets I did 105kg/231lbs for 5x5. First two sets were a bit slow, then it was OK. I will post the video of fourth set. Rest between sets = 3 min After the last set I did 3 supersets of seated calf reises and standing leg curl for 15-20 reps each. 2. Incline bench. After 5 warm up sets I did 80kg/176lbs for 2 reps. They felt very heavy. Also on the previous workout I did it for 2 reps, so yeah, Shoot happens. After that I did 5x5 with 67,5kg/149lbs. Felt easy. After last set I did 3 supersets of face pulls and triceps pressdown for 20 reps each. 3. BB row... what can I say about barbell row... I hit my knees on almost every rep, so I did my 5x5 with 67,5kg/149lbs on Pendlay rows. Wow, what a difference. Never felt my back like this. But again, I'm new to rowing, so I guess I'll do some more rep work with light weight next time after 5x5 to learn the technique. After rows I did 4 supersets of ez bar curl and ab rollout. Top set of curl was 37,5kg/83lbs, and I can do 5 ab rollouts with knees on the floor.
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Post by smokingsamuraj on Feb 18, 2018 8:13:45 GMT -5
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Post by 3speed on Feb 18, 2018 16:14:23 GMT -5
I hear you on the breakfast not being big enough. The biggest reason I can't work out in the first part of the day is I just can't seem to get enough calories in for the day before I train.
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Post by smokingsamuraj on Feb 21, 2018 17:22:20 GMT -5
Workout 21.2.2018
On monday I was working for 20 hours straight, and then one more night shift, so I was a bit tired, but I ate A LOT so I knew I was strong enough for today. And I think I've found a recipe for night shift workout days. Eat A LOT. I ate 2 sausages, 0,5kg of bread, 150g of oatmeal, 0,5kg of cottage cheese, 1 fish and 2 protein shakes in 8 hours + about 3 litres of water.
1. Front squats today, to take a break from 5x5 back squat. I did 5 warm up sets then with 3 minutes inbetween 80kgx5, 90kgx5 and 100kg/220lbs x4. (i really wanted 5 reps, but I had a cramp in left bicep on rep 3) 110kgx1 and 120kg/264lbs x1. After squats i did 3 supersets of hyperextensions and seated calf reuse for 20 reps each.
2. Seated OHP for the first time. After 4 warm up sets I did 45kg/99lbs x5, 50kg/110lbs x5 60kg/135lbs x5 and 40kg/88lbs x12 After OHP I did upright row for 3 sets of 10-12 reps, 3 sets of triceps pressdown of 20-25reps and 2 sets of DB benchpress for 10-15 reps.
3. Overunder grip deadlift. After 5 sets of 1 rep my top set was 170kg/375lbs x4. Again. I wanted 5, but again, grip strength in left hand was Shoot. After DL I did 3 sets of Vbar pulldown, 2 sets of seated wide grip cable row, 2 sets of DB row and 5 sets of double overhand BB curls
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Post by smokingsamuraj on Feb 24, 2018 1:50:10 GMT -5
23.2.2018
I was very short on time, so I did more of a strength testing then strength training :/
HB squats 6 warm up sets, 110kg/242lbs for 3x3 After squats I did 3 triple sets of seated calf reise and standing calf reise and 25sec plank. First time doing plank, will do it more.
Bench press. I did sets of 5 till i reached 100kg/220lbs for 2x2.
BB row. 6 warm up sets. 70kgx5 80kgx5 90kgx5 60kgx10
Also I did 3 supersets of triceps pressdown and bb curl. And 3 supersets of french press and double overhand bb curl for 15-20 reps each.
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Post by smokingsamuraj on Feb 26, 2018 0:54:36 GMT -5
25.2.2018
HB squats: After warm up sets I did 110kg/242lbs for 3 sets of 5. Feels quite OK, but I feel like my core is too weak. After squats I did 3 superstets of calf reises and hyperextensions.
Bench press: sets of 5, then 100kg/220lbs for 5 and 115kg/253lbs for 1. link (https://youtu.be/fVvAC4QkvF4) after bench I did 3 sets of db bench press for 15-20 reps
Underovergrip Deadlift: few warm up sets of 1 rep, building up to 170kg/375lbs for 5 reps. Felt quite easy. After DL I did a few triceps/biceps supersets for about 20 reps.
Q: when do you guys stretch? anyone got a good stretching routine?
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Post by smokingsamuraj on Feb 27, 2018 5:41:07 GMT -5
27.2.2018 This is my night shift week, so this week I'll try something different. Squats are a disaster on night shift week, my strenght is below 80%, so instead of rushing and doing ugly squats I'll switch it up. This week is RestPushPullLegsPushPullRest. Light weights, 60-90sec rest. Push1: Warm up: stairs, knee reises, hyperextensions, db rear delts, triceps pushdowns. Close grip BP: 40kgx15 50kgx12 60kgx10x10 70kgx5x5 65kgx6 60kgx7 40kgx12. DB incline BP: 12kgx13 15kgx12 18kgx10 20kgx10 23kgx7 25kgx6 OHP: 20kgx8 25kgx8 30kgx8 35kgx5 40kgx5 Upright row: 20kgx15 25kgx10 30kgx10x10x10 Triceps pressdown with a bar: 20kgx17x10x11 Triceps pressdown with a rope: 10kgx12x11x10 Ez bar skull crushers: 7 sets of 10-12 Ez bar curl: 3 sets of 7-15. I hold every rep for a second and lower it slowly. Having only 60-90 seconds took quite a few reps away but at least I am a little pumped Tommorow is rowing and curling in 8-20 rep range. And abs.
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Post by smokingsamuraj on Feb 28, 2018 18:58:43 GMT -5
28.2. I ate a ton of food. Felt a bit tired but strong. My triceps is quute sore today.
Today I did a pull workout, every rep was paused and lowered slowly. On Bb rows I had 2 minutes of rest between sets, on other exercises only 1. Warm up was the same as always, I only added one arm seated cable rows for 30 reps each side
-BB Row: 50kgx10 60kgx9 70kgx7 80kgx5 90kgx4 dropset 60kgx5. I want to be able to row 100kg/220lbs x5 soon.
-1arm db rows: 18kgx12 20kgx10 x10 I tried 1 arm rows for the first, maybe second time, 2arm db rows feel much better.
-Seated close grip row: 35kgx13 45kgx10 x10
-Wide grip pulldown: 40kgx10 x10 x10 -V grip pulldown: 40kgx 10 x10 x10 Yesterday I was watching a youtube video, where someone instructed this move turned away from the cable with an arch. Tried it today, really felt my back working.
- 3 supersets of hyperextensions and knee reises
-DB curl 8kgx12 10kgx12 12kgx8 -DB hammer curl w/fatgrip: 10kgx10 x10 x8 -BB double overhand curl w/fatgrip 20kgx9 x8 x7
Tommorow will be rest day, only had 10 hours of sleep over the past 2 days. Day after tommorow is high rep leg day.
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Post by smokingsamuraj on Mar 2, 2018 19:06:52 GMT -5
2.3.18 Did an upper body push pull today. Squat rack was taken. 1. Incline bench press w/fatgrip: after 7 warm up sets 80kg/176lbs x5. 11 days ago I did it for 2 reps without fatgrips 2. V grip pulldown: 40kgx10 50kgx10 60kgx10 70kgx8 80kgx8 3. Bench press w/fatgrip: after 5 warm up sets 80kgx5 90kgx5 100kg/220lbsx4 (wanted 5) 4. Barbell row: after 4 warm up sets 60kgx13 70kgx8 80kgx8 rows were heavy, my bavk is still sore from 2 days ago. 5. 3 sets of bench dips till failure 6. 3 supersets of triceps pressdowns and barbell curl
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Post by smokingsamuraj on Mar 5, 2018 9:48:42 GMT -5
New week, new gains.
I was playing football on saturday, first time in a year. there were a lot of sprints. My quads were so red and hot, I am still sore today.
Today I did upper body push pull superset workout with 90 seconds between sets.
1. Bench press superseted with 12 reps of face pulls after every set. 6 sets starting with 40kgx20 reps, building up in weight, top set was 80kgx8.
2. Incline BP superseted with wide grip pulldowns. Same sets and reps as #1
3. OHP superseted with DB row, same as above
4. 3 supersets of DB flys and DB pullover till failure.
5. 5 supersets of triceps pressdowns and DB curls.
Again, no heavy weights, most of reps were above 10. I really felt the burn today. Not powerlifting really, but I really need bigger upper body to bench more weight.
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Post by nachtegaal45 on Mar 6, 2018 0:46:24 GMT -5
there are those that say the forearms of great benchers were always well-developed but there have actually been some legends with stringy,unremarkable upper bodies benching large numbers.
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Post by smokingsamuraj on Mar 7, 2018 15:33:03 GMT -5
I have a lot of veins visible on my forearms, hands and calves. So does my father, 49yo. He is a non-sport guy, truck driver with a belly, no biceps, no triceps..., but his forearms and calves are bigger and harder then any guy I know.
Yesterday I did front squats, top set was 100kg 2 sets for 2 reps and some hamstring curls... Nothing special, I was in a hurry.
Can't wait for tommorows pull push superseted workout. Nothing to do with strength or power, this time I will do pull exercise first, then push, so I can concentrate on rowing, I will go for 5 rep max on barbell row, close grip bench press, incline, I will also include fatgrips.
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Post by smokingsamuraj on Mar 9, 2018 10:23:09 GMT -5
8.3.2018
no barbell rowing... after I wrote my last post I was reading about Buckeye routine for bench press, so I did it with a CG and fatgrips for 110kg/242lbs, and after every set I did 18kg db rows for 12 reps. I had 2,5 minute of rest between sets.
Afterward I did 5 sets of 5 reps of OHP with 40kg with fatgrips superseted with 12 hammer grip pulldowns.
And a few sets of incline pressing
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Post by Cormac on Mar 15, 2018 8:32:11 GMT -5
8.3.2018 no barbell rowing... after I wrote my last post I was reading about Buckeye routine for bench press, so I did it with a CG and fatgrips for 110kg/242lbs, and after every set I did 18kg db rows for 12 reps. I had 2,5 minute of rest between sets. Afterward I did 5 sets of 5 reps of OHP with 40kg with fatgrips superseted with 12 hammer grip pulldowns. And a few sets of incline pressing You're working hard getting in good quality work, this volume and focus on strength and muscle building is laying a great foundation for future strength gains when SBD become your primary concern.
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