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#31
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good job man, you're a couple weeks ahead of me I hope to match your progress.
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#32
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Finished week 12 today. I'm getting to the point where I feel I need a slower progression and more recovery time, so I'll be switching to the "SF 5x5" next week: http://www.geocities.com/elitemadcow...Linear_5x5.htm
I didn't quite get my calories down to the 2800-3000 range, I averaged 3260 per day over the last 4 weeks, and lost about 2 lbs. I'm going to continue trying to push this lower. Current weight 227.8. Also front squats didn't work well for me so I switched to lighter back squats on Thursdays. Failed on a squat for the first time today, but the rack pins did their job and prevented me from having to drop the bar. Last two workouts: "A" - 6/28 5 Minutes recumbent bike warm-up Light Squats: 45 x 1 x 5 75 x 1 x 5 105 x 1 x 3 135 x 1 x 2 165 x 3 x 5 (work sets) Bench: 45 x 1 x 5 65 x 1 x 5 95 x 1 x 3 115 x 1 x 2 130 x 3 x 5 (work sets) Deads: 135 x 1 x 5 175 x 1 x 5 225 x 1 x 3 265 x 1 x 2 305 x 1 x 4 (work set - failed on 5th rep, got 305x1x3 on 6/21) 15 Minutes recumbent bike HIIT (30 secs "jog", 30 secs "sprint") "B" - 6/30 5 Minutes recumbent bike warm-up Squats: 45 x 1 x 5 95 x 1 x 5 135 x 1 x 2 195 x 1 x 2 225 x 1 x 1 235 x 1 x 2 (work sets - failed on 3rd rep) 225 x 2 x 5 Press: 45 x 1 x 5 55 x 1 x 5 65 x 1 x 3 75 x 1 x 2 85 x 3 x 5 (work sets) Pendlay Rows: 45 x 1 x 5 65 x 1 x 5 85 x 1 x 3 105 x 1 x 2 120 x 3 x 5 (work sets - still not always getting the full range on these) 15 Minutes recumbent bike HIIT (30 secs "jog", 30 secs "sprint") |
#33
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Just wondering, as I'm rather new to deadlifting and squatting, are those numbers the weight on each side or total for benching?
I max out at 180 on the bench (5 reps) and I can't dead more than like 170 without feeling my back about to burst. How is it possible for you to be benching 130 but deadlifting 300+? |
#34
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[ QUOTE ]
Just wondering, as I'm rather new to deadlifting and squatting, are those numbers the weight on each side or total for benching? I max out at 180 on the bench (5 reps) and I can't dead more than like 170 without feeling my back about to burst. How is it possible for you to be benching 130 but deadlifting 300+? [/ QUOTE ] Yes they are all total weight. I'm not happy with my upper body strength, I just have to keep working on it. What's your height and weight? I used to be 300 lbs., and at 230 I still have a 32% bodyfat so that probably contributed to the difference in upper and lower body strength. Also, are you using proper form for your deadlifts? See the links I posted here. If you are new to deadlifting you should be able to systematically add weight. Remember I started much lower and added 10-20 lbs each week. Doing the same with squats will also help your deadlifts too. |
#35
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[ QUOTE ]
Just wondering, as I'm rather new to deadlifting and squatting, are those numbers the weight on each side or total for benching? I max out at 180 on the bench (5 reps) and I can't dead more than like 170 without feeling my back about to burst. How is it possible for you to be benching 130 but deadlifting 300+? [/ QUOTE ] You'll be doing good in a few months. |
#36
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gog, you should be deadlifting a lot more than you bench. Check out a form and technique guide, and watch some videos. Legs + back > Chest + arms
tbk, check out this thread on active recovery. |
#37
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Thanks a lot for the links, I think I've been bending a bit too much and putting too much stress on my lower back rather than distributing it evenly.
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