Feb 25 workout
Squats = 70 kilos x 6,5,5. Once again a regression of 5 lbs. Although I blame it on myself cause I pussied out after the 70 kilos felt heavy af.
Paused ohp = 77 lbs (pr of 2.5 lbs) x 6,5,5.
Deadlift = 95 kilos x 5. The first 3 reps were of good form the last two were utter and complete shit. So not a pr.
Close grip bench = 47 kilos 7,6,6. Good form on all 3 sets other than two on last. A pr of 2.5 to 3lbs
Weighted chinups = 6 kilos x 5,4,4 so both a 1 rep and 1 kilo pr. Good form on all except last rep of last set.
Weighted planks = 15 kilos x 45,30,30 seconds.
Edit: Left knee hurts like a motherfucker during squatting no right knee pain. Should i stop doing the squats for now or lower the weight?
Keep the weight at 70 kg for squat OR rather go back to 60 kg and do the three sets of 6 reps, the reps should be good and strong, before you go to 65 kg, keep the 65 kg until you kan get 3 x 6 reps of good and strong reps, before moving on.
You can even do as I do, increase by only 2,5 kg, so 60 kg 3x6 then 62,5 until 3x6, If you have faith, you’ll increase by maybe 5 kg every month, that’s 60 kg in a year. So Marts 1 next year you’ll be squatting 120+ kg.
Keep OHP until you get 3 x 6 good strong reps.
Keep CGBP until you reach 3 x 8 reps.
As I proposed the other day, alternate squat with one lighter day doing 5 sets and the one like you did today.
Do NOT chase the PR every time. The PR’s will come, if you chase them every workout you’ll stall and regress because you don’t let your body adapt to heavier weight.
Knee pain, I think your body is trying to tell you something.
I have put all my lifts back by 10 - 20 kg even more for DL. To give my body the time to adapt. I work in a higher rep range trying to put on some muscles.
It hurts my ego A LOT, but if it helps me get my goal I’ll do it.
Also, increasing the weight only by 2.5-5kgs at a time will keep you progressing.
If you jump 10kgs and are stuck there for six sessions you are just slowing yourself down when you could’ve progressed 15kgs in the same time by adding 2.5kgs per session
I am only increasing the weight by 2.5 kilos or less now. Im just confused because I expected a stall to come a lot later in my program. Im only squatting a little more than bodyweight rn. Oh well. I guess I will go back to 60 kilos and try again with focus on form this time.
Edit: I also could not push any harder on the number of reps.
I think that would be the right thing to do.
60 kg do 3 sets of 6 reps, you should be able to do that. If you on the last set feels you could do 2 or 3 more reps, then do 1 more. It should still be a good rep.
Then the next workout make it 55 kg and do 5 sets the first 4 sets you do 5 reps and the last you push for 10 or more.
Then its back to 62,5 kg and try to do 3 sets of 6.
Then 5 sets of 57,5 4 sets of 5 and push the last set to 10 or more.
Then you get one workout with more intensity and one with more volume.
But remember the double progression first all the reps before moving to a higher weight.
Feb 27 workout
Squats = 62 kgs(my ego got the best of me so instead of trying 60 kilos I did 62) x 6,6,6 had good form throughout. Forgot to record my sets
Paused bench = cut the weight down to 47 kilos so i could get my form perfect. 47 kgs x 7,6,6. Damn good form.
Pendlay row = 60 kgs x 6,6,6. Dont know if my form was good or not.
Overhead dumbbell press = 15 kilos x 6,3 10 kilos x 10,5
Preacher curl = 27 kilos x 10,8,5 good form. Cut my rest periods to 1.5 minutes for the first two sets and 1 minute 10 seconds on last set.
Sldl = 70 kilos x 8,6,7
Weighted plank = 17.5 x 45 seconds 45 seconds 30 seconds.
March 2 workout
Squats = 65 kgs x 6,6,5
Paused overhead press = 75 lbs x 6,6,6 with good form.
Deadlifts = 95 kilos x 5 with good form.
Close grip bench press = 47 kilos x 8,6,6 cut rest periods down to 1.5 minutes for each set with good form.
Weighted chinups = 7.5 kilos x 5,4,3 same reps as previous workout but a pr of 1.25 kilos.
Weighted planks = 17.5 kilos x 35 seconds, 38, 38. So a pr of 2.5 kilos.
Edit: Forgot to add this workout on 2nd of March . I typed it out that day but forgot to press the reply button.
Mar 5 workout
Squats = did not do them cause I wore jeans that day.
Paused bench = 53 kilos x 6,6,6(pr of 1.5 kilos)
Pendlay row = 60 kgs x 7,6,6
Dumbbell Tricep extensions = 15 kilos x 8,6,4
Preacher curl = 29 kilos x 8,6,5
Stiff legged deadlifts = 75 kilos x 6,6,6.
Mar 7
The gym finally got a chair that is around box height. So from now on I’m doing box squats.
Box squat = 80 kilos x 6,6,6
Weighted chinups = 7.5 kilos x 5,4,3
Paused overhead press = 35 kilos x 6,5,5 pr of 2 kilos.
Deadlift = 100 kilos x 5. Pr of 5 kilos
Close grip bench press = 47 kilos x 6,6,6 1.5 minute rest. Regression of a kilo
Weighted planks = 17.5 kilos x 45 seconds, 45 seconds x 30 seconds.
Edit: Prick in the blue tshirt at the gym fucked my deadlift set and my recording up.
Also feel free to give me form tIps on the deadlift
Edit 2: Fixed the angle of my deadlift video.
It would really help if you could get those videos to be the right way up. Too hard to see much but from what I saw you still take much too long with your set up. You
Don’t need to be bent over the bar for that long, just get your feet set, then take a big belly breath (hold it), bend over grip the bar like it owes you money, drop your hips, brace and pull. @MarkKO will probably be able to offer some better cues that me.
Bring your feet in closer, your buddy had the right idea. Squeeze an orange in your armpits once you’ve gripped the bar and push hard off the floor like you’re jumping up.
March 10 workout
Box squat = 90 kgs x 6, struggled really hard on the last rep so cut down the weight to 82 kilos x 5,5. Pr of 2 kilos.
Paused bench press = 52 kilos x 6,5,5. Regression of a kilo.
Pendlay row = 60 kilos x 6,6,6 regression of 5 kilos because I made it a little more strict (used less leg drive)
Dumbbell tricep extension = 15 kgs x 7,6,4. Reps fell by one but I decreased the rest intervals by 15 seconds on each set.
Preacher curl = 29 kilos x 7,6,5 1 minute 10 seconds rest between each set. Cut the rest down and my reps fell by 1. Which would mean maintenance I think.
Sldl = 70 kilos x 7,6,6. Regression of 5 kilos
Weighted planks = 20 kilos x 45,45 35 seconds. Pr of 5 seconds on last set.
March 12th workout
Box squat = 82 kilos x 6,6,5 pr of a single rep
Paused OHP = 35 kilos x 6,6,6, PR of 2 reps.
Close grip bench press = 50 kilos x 6,6,4 pr of 3 kilos and regression of 3 reps. So regression. 2 minutes rest for each set.
Deadlift = 100 kilos x 5. Maintenance.
Weighted chinups = 7.5 kilos x 5,5,4. PR of two reps.
Weighted planks = 22.5 40,35,30 seconds. PR of 2.5 kilos.
TLDR: Had a great workout, pr on four out of 6 exercises.
