The number doesn’t really matter, just push as hard as you can. I’d suggest if you’re getting a crazy number of reps (over 20-ish) on the last set you need to push harder early on in the set.
I’m not quite sure what you mean by this. But warm ups should always be done, if that’s what you’re asking. Do whatever warm up you need.
Well that’s probably why press felt heavy. I should’ve warmed up
That would be it, yeah. Always assume there should be a warm up unless stated otherwise.
Squat
185x5 210x5 240x5
Bench
145x5 165x5 185x5
5x10 145
Rows: 5 x 10 50lb dumbbell
100 walking lunges, each leg
Just gonna do v ups tomorrow with cardio. Had to drive car back from the shop. Got the lunges in but I gotta eat and stuff.
Squat
200x5 225x5 250x5 200x20
Bruh this was hard (widowmaker).
Bench
155x5 175x5 195x5
100 pushups
100 chest supported machine rows
Deadlift
5x1 270lbs
Press
115x5 105x3 95x7 barxamrap
115x1 105x3 95x5 barxamrap
3x8 rdls 175 lbs
50 lat pulldowns
Anyone know how to prevent abdominal cramps I keep getting them doing v-ups they are extremely awful. I been avoiding them and that’s not good. I shall do em with cardio ig
Squat
200x5 225x5 250x5
Bench
155x5 175x5 195x5
1x10 1x8 1x9
with 155 lbs
5x10 rows with 55 lb dumbbells
125 lunges each leg at home
am lowering tm by 5 lbs next cycle. Highest bbb weight I’ll do would be 150 lbs. I got 145 5x10 this cycle so I guess it adds up.
Good work my man.
I weigh 201.6 lbs. I believe this is the heaviest I’ve been. I should weigh myself every Sunday.
I’m going to lift this week but with dumbbells. I’ll just add in assistance from dagill deadlift deluxe. Parents won’t let me and my brother go to the gym. I also have a mild cold (scratchy throat and nothing else so far) so I guess it’s for the best.
Tim’s dumbbell corona deluxe
(Yeah schools been closed for a week and I heard rumors its gonna get extended)
Tms
Goblet squat: its gonna stay 100 lbs lol
That’s the highest I got
Floor press dumbbell: 80
Deadlift: gonna stay 100 lbs in each hand
Press: 50 (i got it for 6 but last one was grindy
Goblet squat
Work up to 100 lbs x 11
Floor press
85 lb dumbbells x3
(skipped assistance had academic business to attend to)
Deadlift
Work up to 200 lb x 9 (100 lb dumbell each hand)
Standing dumbbell Press
Work up to 50 lbs x 6 (each hand)
Dumbell rows 5x10 60 lbs
Tuesday assistance: 100 pushups 5x10 rows
Thursday : 5x10 rows
Saturday: LUNGESSSSSSS, 5x10 rows
Basically 5/3/1 with plus sets and assistance inspired from dagill program. These sessions were half training half testing. Sure hope I get stronger with this.
I honestly have no clue what I’m doing. I’m taking out goblet squats cause they hurt my back. 
how would you suggest I train on this corona epidemic. School shutdown all gyms are closed in NJ. Whatever you tell me to do I will listen and do it.
I think its wise to figure out why goblet squats hurt.
Other than that, I have no real advice for you. None of us have trained through times like this before, sorry. This is where Bear Grylls thinking comes in. Adopt, improvise, overcome.
Front squat(dumbbells each hand)
Warmup to 60x10
40x20
Floor press(dumbbells each hand)
Warmup to 55x15
5x10 rows with 65 lb dumbbell
50 pushups
From my experience it’s easy to butcher and muscle fuck a goblet squat. It’s also a very core intensive exercise. Try dropping the weight, focus on bracing, and proper goblet squat technique and it could get better.
I remember slamming a set of 10 goblet squats with a 130 DB and bands pulling my knees forward to put more pressure on my quads vs grabbing a 70lb DB and doing precise and slow goblet squats for a few sets of 10 and my legs were cooooooked
I’ll just stick to front squatting. It’s easier the hold the dumbbells up. The adjustable dumbbell plates have a fairly big diameter. It’s hard to hold it.
Dumbbell deadlift (each hand)
Warmup to 100x11
Press
Warmup to 35x15 (each hand)
3 sets of amrap with 15 lbs
Romanian deads (each hand)
3x8 with 100 lbs
Rows
5x10 with 65 lbs
Yeah I have no idea on what to do for press so I just do 3 amrap sets. I’ll increase the sets up to 5 for each cycle I guess. It’s very difficult to find a training max with dumbbells. I just make sure the plus set is conservative then just add 5 lbs each week until I complete a cycle. That’s with every movement.
Good job keeping up with everything man.
Maybe for press work up to a heavy 5, then drop back and do one or two amrap sets? What db do you have?
Up to 100 lbs
Adjustable dumbbells
Your idea sounds better than mine so I’ll do that
Just a suggestion. I’d try it both ways and see what works best for you. Three amrap sets seems like a good chance of too much work, but I’m a bit older than you and recovery is tough. You might be able to get away with it.
Right now I’m doing a slightly butchered Paul Carters GMM program and you work up to 85% of your max for 1… something like 40x10, 50x5, 55x4, 65x3, 70x2,80x2 85x1, then drop back to 70% and hit an amrap (he recommends aiming for 12) then rest 60 seconds, and do another amrap. Once you hit 12 on both 70% sets, up the weight as far as I can tell. He doesn’t really give a progression in the article he wrote.
I’m only on my first week so I can’t give many suggestions, but the DOMS have been nuts since it’s a lot more high rep work than I’m used to compared to 531.
How has your diet been? Tough being stuck home?
Edit: just wrote in the PC thing so you can understand why I recommended what I did- not an original idea by me haha. Figured it might be a good change of pace, as I feel like it is for me.
Actually I’ve been at my highest.
203.7 lbs last time I checked. Though I’m starting to get lazy because I’m getting over a cold and have a headache rn. It’s not that bad being stuck at home I can take this time to do stuff and relax. I hate online schooling though.
Hey dude, nice job keeping at it despite life being upside down right now. @boilerman has the right idea for presses, one top set with a couple back off sets should work best. Delts ain’t big enough to recover for multiple heavy-ish AMRAPs.
Dumbbell front squat
60lbs x 12
Dumbbell floor press
60lbs x 16
40lbs 5 x 10
Well it was supposed to be 55 but due to laziness in adjusting dumbbells I used 60. I guess I can get away with continuing with this weight. I was originally supposed to use 70 based off what I tested but I was like “nah I need it conserve”.
5x10 rows 65 lbs
150 lunges each leg