I guess the only solution is for you to lose weight while you increase your weighted pull-up strength.
They’re looking good though! Pretty wide grip. I’d say once you master the 20kgs for 10 reps, switch up the grip for a week, and continue to alternate different grips each week until you have done it with all the variations. Then move it up to 25kgs.
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I don’t have much weight to lose mate haha. I’m 70-ish kgs. If anything, I should gain weight so there’s more to pull haha!
Haha just being sarcastic! Anyway, by the time you’re doing pull ups with 60 kgs strapped to you, hopefully you have your own power rack by that point.
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That’s a lot of rice…
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Little sister perhaps? Like that story where someone carries a goat or something up a hill everyday while it grows.
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Milo and the calf - an excellent idea!
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Fun Fact: Milo was devoured by hungry wolves!
Well… I do have a little brother now so that sounds great.
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##22/5/2017
##FOOD
11:30AM - 4 egg prata
7:15PM - rice and veg/meat
9:30PM - 2 maggi goreng
Just had to google maggi goreng. I’ve been following along. Keep grinding brother.
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##23/4/2017
##FOOD
12:30PM - rice and a veg with some corn meat dish thing
7:00PM - 2 x rice and a bunch of meat dishes and some veg/tofu on the side
##Training
entered gym at 1:40PM
##5/3/1 Twice A Week C3W1
Bench
20kgs x10
40kgs x5
45kgs x5
50kgs x21, 5+ set
60kgs x5, +20% joker set
70kgs x5, +40% joker set
Dumbbell Incline Bench
too many people sharing the bench, figured I’d do dumbbell work for FSL instead, pretty much the same thing anyways
20kgs x3x8, FSL and 7 pull ups after each set
Dips
10,15,11,11+3
Barbell Rows
50kgs x10
70kgs x5
100kgs x3x3, straps broke on the first set
Squat
warmed up with bar for a bit
60kgs x5
75kgs x5
87.5kgs x5
97.5kgs x5, 5+ set
uhhhh, feeling lazy so skipped FSL
Weighted Pull Ups
30kgs x2 very ugly reps
30kgs x1 neutral grip, very ugly
20kgs x3, felt hella hard
I’m 97% sure that it’s the pull ups grip that’s making that big of a difference, it’s just harder to grip compared to metal.
Speaking of which, I finally see the need of a 3/4 days 5/3/1 already. I’m getting hella exhausted by the time I reach my squats. That being said though, I could cut down on the upper body stuff(fluff) but I’m doing really good with them. Maybe I’ll just have a meal between my upper/lower body movements.
As for today’s squats, everything looks fast but something sure as hell feels off, right leg is lunging forward/caving in a lot. Apparently, that’s as a result of canoeing… Unilateral work? Add some in? I’ve no idea.
Oh and really liked swapping out the bench FSL for inclined dumbbell bench of the same weight, 40kgs bar for 20kgs dumbbells, maybe I’ll keep the change.
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Feel free to tell me to shut up mate but have you considered not doing jokers so much? You seem to do them basically every workout for your first lift and then often say you’re tired by the second one. I think how Jim meant them to be used was only on days where everything feels perfect and you’ve already smashed your top set.
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I was thinking the same too, Are you just doing them for the sake of doing them or are you actually doing them when it feels perfect?
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That’s the thing. I’m smashing my top set every single time and everything feels pretty much perfect 85% of the time I step into the gym. Well, until I reach my squats that is. In the past 19 workouts, I think I might’ve only skipped 1 day of joker sets for my upper body lifts. I’ve pretty much been routinely skipping my lower body joker sets, especially for my squats.
I was wondering if it’s possible I’m just not used to my new training routine, especially so for my squats since they’re the one hit the hardest, since there was a period of time I would squat heavy upwards of 4 times a week. That and factoring in the running/canoeing.
You started your TM quite low if I remember correctly, that’s why you keep feeling perfect when you go into the gym. That’s not a bad thing at all and is better than starting too high of a TM.
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Yup, that is correct.
I do genuinely feel like I’ve lost quite some degree of efficiency when it comes to my squats. Not that it’s killing me or anything. If anything, all my numbers are finally in check in the sense that the ratio between lifts is pretty much in line with the 2:3:4:5.
I think I’m in a similar position to you, on my bench + sets I’m getting 10-20 reps each time. The difference is you’re probably used to working up to a heavy set from before.
I don’t really know what to suggest, you’ll know better than me, I just thought it was worth pointing out. Maybe just don’t do jokers for like a cycle and see how the second halves of your workouts feel.
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Realized I’ve no idea what the average man looks like since my perception of normal is rather warped so I decided to google and damn… Normal normal does suck, a lot.
I’m using Japan as a reference since that’s pretty much the closest to my region.
you can read the article here…
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I wouldn’t sweat it. You’re riding a wave of progress for your pressing and benching, which is great. Your squat is kind of meh at the moment. It happens.
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