How did you make this voting thing?
when your making a reply on the far right of the writing tab to youāll see a cog, and click that and it will give you some options and one is a poll builder.
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If youāre still 5ft 6 then I donāt see a reason why you should weigh anymore than 180lb at most.
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^^this. You really shouldnāt have any trouble actually putting in more strength as you lose weight if you do it correctly since youāre still fairly new to lifting. Itāll make your lifts more impressive as well so thereās really no downside to cutting down.
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Alright everyone thanks for voting. A unanimous decision for cutting down which is what I was wanting and planning on doing anyway. I think I will start my cut right away maybe max the main lifts out whilst at my heaviest. Planning on cutting down not by scale weight or bodyfat just by looks. Thinking will end up down around 90ish but could be within 10kg either way if I go by looks.
Will remain my log as well thinking āStrength Cutā or something (suggestions welcome).
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ALPHA LP - Week 11 Day 1
30/08/17
Felt really sick today throughout especialy in a belt
Deadlifts
My friend convinced me to go for 170 which is what I failed a while a go and I failed it again at knees
135 x 6 x 3 got 1 rep on 7th set and vomited a bit and collapsed forward so called it there
Giant Set 2
@ Knee Rack Pull no straps, no belt
Quads @ 100, 120, 145, 165
Hanging Leg Raises
4 x 10
Giant Set 3
Back Raises 3 x 20
Pendlay Row 60 x 3 x 8
All those hip thrusts didnāt help my lockout on deads and only gave me a fat ass. Swapped it to weak point work with the rack pulls from knees. Not happy about training as I felt so sick throughout.
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Props to you for going on after throwing up tho, I would have called it quits for sure.
Assuming lockout is your weak point, maybe throw in some RDLās?
Iāve bin doing RDLās for the past 2months, and its bin doing wonders. NO lockout issues.
I used to do a bunch of RDLās all rep ranges and it didnāt have to much of an effect on my lockout. Iāll try them again sometime as a variation for sure.
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ALPHA LP - Week 11 Day 2
31/08//17
Did a max out first which was still giant set style
Bentover Row tried 120 and failed but got 115 which is a PR
Bench Got 100 which is a PR yay no more poverty bench, went for a second rep as the spotter thought I could and failed halfway up but Iāll take it
Giant Set 1 cramped my right lat on the 100 bench so this giant set was extra hard
Bentover Rows 92 x 10 x 3, used straps,
Bench 83.5 x 10 x 3, very hard,
Giant Set 2
1 Arm Cable Rows 4 x 12
Band Floor Press red band around shoulder in palms, 60 x 4 then 45 x a bunch
DB Turkish Getups up to 20ās
Giant Set 3
BB Curls 3 x 12
BB Face Press thing 3 x 12
Facepulls 4 x 12
Videos
100kg bench. Failed the second but o well.
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That looked very easy, nice job. I would have liked to see the row PR.
Unfortunately I didnāt record any rows today as I think they are one of the most boring lifts to watch.
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Blasphemy!
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Good job mang! May of not got that second rep, but a little bit more weight might have been there.
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ALPHA LP - Week 11 Day 3
01/09//17
Squats Max out
120 x 1 quick
140 x 1 PR in three plate club now, moved fast
147.5 x 1 PR slow, done to set new gym record which was 145
150 x 1 PR very happy with this, recorded
110 x 3 very hard and wouldnāt do 9 more sets so left it
Giant Set 2
Jump as warmup
Front Squat up to 75 x 5 pawsed
Leg Raises 5 x 10
Giant Set 3
Power Clean practice up to 50 x 5, looks and feels better
Bw lunges 4 x 8 each leg
Back Raise 4 x 10
Videos
150kg squat very pleased with this, hips sort of shifted back a bit but this didnāt happen on the other reps
Edit: Re the hip shifting thing this is 140kg and it was fine so was just the maximal lift
4 Likes
Now the 180 deadlift, and youāve got 2/3/4!
Iām going to go for a new press max tomorrow shooting for 67.5+ then rest a day then go for a deadlift max on Monday. The under 18 dead record is 205 so I doubt Iāll beat that before my birthday in December.
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That actually looked really good for a max. You kept in position and ground nicely.
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Dude youāre strong as heck. congrats on the three plates pr
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ALPHA LP not really
04/09/17
Was up to 4am after that squat couldnāt find my melatonin pills lol, didnāt train weekend
Press
60 x 1 easy
67.5 x 0 misgroved walkout and left elbow was forward a bit
67.5 x 1 nailed it, videod PR
70 x a bunch of fails
Deadlifts everything had about a minute rest in between from now on
140 x 1
160 x 1
170 x 1 recording fucked up PR
180 x 1 phone full, proceeded to delete a app, 4 plates yayPR
185 x 0 phone paused mid way and there is a bit of me huffing around what
Sumo Deadlifts I used to have good technique
was mad about not recording so did some sumo to try to get a bit more
140 x 1
160 x 1
170 x fail
Log cleaned 1st rep then pressed rest
50 x 5
60 x 3
40 x 5
Farmer Walks
40kg db round gym
Power Clean
Bar Practice
Yep 4 plates and a press PR
Videos
67.5 overhead press was noice
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Fuck you are gonna hit two plates before me lol. Awesome strength man
1 Like