NBAfan#21 training log

[NBAfan#21]

Hi guys. I decided to make this training log just to track my progression and get some advices from knowledgeable members. This will also help me stay motivated. I am following the Bill Starr's 5x5 routine and i am currently in my 2nd week with my last workout of the week coming up friday.

I'm 5'7", 149lbs, BF% under 10 (dont know the exact number).

5 rep maxes:

Squat: 220
Deadlift: 250
Bench: 150
Bent rows: 150
Overhead press: 85

Im not planning on following a diet right now. Just making sure to get between 2700-3000 calories a day.

 

[djeclipse]

subscribed.

 

[SaiBoT]

Me too!

 

[ExtraMile]

Me too, our lifts are around the same sorta weights!

 

[NBAfan#21]

Ok so here is my last friday workout. I started by playing about 20-30 minutes basketball as a warmup.

SQUATS:

warmup with bar x10
105lbs x 5
130lbs x 5
160lbs x 5
185lbs x 5 (felt a lil bit tired on those)
215lbs x 3 (was surprisingly easy)
160lbs x 8

BENCH PRESS:

warmup with bar x10
70lbs x 5
90lbs x 5
110lbs x 5
125lbs x 5
145lbs x 3 (funny thing is i did 145lbs x 5 last week. I was supposed to do 143 x 5 but i had to round up because the smallest plates are 2.5lbs. This week it was supposed to be 146x3)
110lbs x 8

All the sets felt light on this one

BENT ROWS (same weights i used on bench press since my 5 rep maxes are the same):

bar x 10
70lbs x 5
90lbs x 5
110lbs x 5
125lbs x 5
145lbs x 3
110lbs x 8

Assistance: 3x5 dips (while holding a 15lbs dumbell between my feet), 3 x 8 preacher curls (about 70-75lbs), triceps pushdown 3x8 with 60lbs.

That was an ok workout. Nothing seemed to hard but i felt tired that day. I was ready mentally though. I really need to cut down on my rest time because that took me about an hour and a half to complete

 

[NBAfan#21]

Week 3, Monday (1st workout of week)

SQUAT:

bar x 10
110lbs x 5
135lbs x 5
160lbs x 5
190lbs x 5
215lbs x 5 (that was a killer but i managed to go low and keep a good form)


BENCH PRESS:

bar x 10
75lbs x 5
90lbs x 5
110lbs x 5
130lbs x 5
145lbs x 5 (those were a bit hard because i unracked it akwardly and wasnt well setup. It should be better on the next bench press day)


BENT ROWS:

bar x 10
75lbs x 5
90lbs x 5
110lbs x 5
130lbs x 5
145lbs x 5 (finally felt it working. Usually i just go through this exercise without feeling much of a burn.)


Assistance work:

My gym was closing just as soon as i finished doing my final set of bent rows. I had to bike home to do my assistance work. I did 4 sets (10, 15, 15, 15) of crunches with a 25lbs plate behind the head. I skipped the hypers because i couldnt find a way to do it at home

It was a good workout overall. Everything went fine and it didnt feel too long. I managed to cut down on the rest time and it took me about an hour and 15 minutes.

 

[djeclipse]

I asked madcow a while back about rest time, his reply was "take as much rest to ensure you make all the reps. For the warm up sets that may simply be the time it takes you to load the bar, for the later sets and PR sets that may be a few minutes, but don't take longer then 5minutes" (not an exact quote).

I get all my work done in an hour (friday may take a little longer as you are doing one more set for each exercise). But for the first 2-3 sets of each exercise, I don't take very long between sets. As the weight's go up you may find you need to take longer, for deadlift PR's I take the full 5 minutes to get rested and mentally prepare.

 

[NBAfan#21]

Week 3, 2nd workout

SQUAT:

bar x 10
105lbs x 5
135lbs x 5
160lbs x 5
160lbs x 5 (everything was easy like it was supposed to be)


OVER HEAD PRESS:

bar x 10
50lbs x 5
60lbs x 5
75lbs x 5
85lbs x 5 (i was supposed to do 83lbs x 5 but i rounded it up. So i ended up doing the same weight that i will use next week which is my PR)

DEADLIFTS:

115 x 6 (warmup)
150lbs x 5 (working set)
185lbs x 5
215lbs x 5
245lbs x 5 (did it pretty easily but i need to work on pulling with my hips and legs because everytime i deadlift i feel it in my lower back mostly. My back wasnt rounded though and i had a good form)

Assistance: 3x15 crunches with a 25lbs plate behind my head.

So yeah overall it was a good workout. Im glad to see i didnt struggle much on over head press and deadlifts even though i am getting close to making PRs. Any advice on deadlifts though? Is it really bad if i feel it in my lower back?

 

[NBAfan#21]

Week 3, Friday (last workout of week)

SQUAT:

bar x 10
105lbs x 5
135lbs x 5
160lbs x 5
190lbs x 5
220lbs x 3 (wasn't easy but it wasn't that hard either)
160lbs x 8

BENCH PRESS:

bar x 10
75lbs x 5
90lbs x 5
110lbs x 5
130lbs x 5
150lbs x 3 (handled it easily)
110lbs x 8

BENT ROWS:

bar x 10
75lbs x 5
90lbs x 5
110lbs x 5
130lbs x 5
150lbs x 3 (struggled alot with those. I might have had a bad technique when i checked my 5 rep max for this exercise)
110lbs x 8

Assistance work: 3x8 dips (with a 20lbs dumbell between my feet) , 3x8 alternate hammer curl with 40lbs dumbells , 3x8 60lbs triceps pulldown with a rope

Good workout overall. I cant wait to be in week 5 and try to set PRs.

 

[NBAfan#21]

Week 4, Monday (1st workout of week)

SQUAT:

bar x 10
110lbs x 5
140lbs x 5
165lbs x 5
195lbs x 5
220lbs x 5 (wow this was extremly hard for some reason. I felt light headed after those. lol)


BENCH PRESS:

bar x 10
75lbs x 5
95lbs x 5
115lbs x 5
130lbs x 5
150lbs x 5 (those were OK. Not too hard. I managed to do the negatives slowly and keep a good pace until my last rep when my wrist bent backwards a lil bit.)


BENT ROWS:

bar x 10
75lbs x 5
95lbs x 5
115lbs x 5
130lbs x 5
150lbs x 5 (that was easy compared to what i excpected. I thought i would maybe stall because i struggled to do 150lbs x 3 last workout but it was actually not too hard)

Assistance Work: 4x15 crunches with 25lbs plate behind my head and 2x12 hypers bodyweight + 25lbs. I felt a crazy pump in my lower back after those.

 

[the.gladiator1987]

No problem feeling it in your lower back on deadlifts bro. I sometimes get too much of a pump and have to stop. Its just your lower back catching up to your mid/upper back strength. Its a touch fuckin exercise! Make sure you have your head forward and dont ever arch/bend your back and youre good to go.

IM interested in trying a 5x5 after my cycle, never done one before. Looks good for strength increases. Also as the abs get easier, get higher weight. Dont do 15 reps easy, make the last rep hard. Add more weight or do them on a decline. DO some hanging leg raises as well.

 

[NBAfan#21]

No problem feeling it in your lower back on deadlifts bro. I sometimes get too much of a pump and have to stop. Its just your lower back catching up to your mid/upper back strength. Its a touch fuckin exercise! Make sure you have your head forward and dont ever arch/bend your back and youre good to go.

IM interested in trying a 5x5 after my cycle, never done one before. Looks good for strength increases. Also as the abs get easier, get higher weight. Dont do 15 reps easy, make the last rep hard. Add more weight or do them on a decline. DO some hanging leg raises as well.

Thanks for the advice man but my problem with deadlift is that i only feel it in my lower back. I dont feel it working my glutes, hams or quads. Is that normal? I also asked people to check if my back is straight and they said it was (i also checked in the mirror to make sure).

As for the abs i will try to add more weight next time. I could have even done more weights today but it felt akward to hold 2 different plates behind my head.

 

[the.gladiator1987]

Thanks for the advice man but my problem with deadlift is that i only feel it in my lower back. I dont feel it working my glutes, hams or quads. Is that normal? I also asked people to check if my back is straight and they said it was (i also checked in the mirror to make sure).

As for the abs i will try to add more weight next time. I could have even done more weights today but it felt akward to hold 2 different plates behind my head.

LOL yea dont ever hold 2 plates. youll end up dropping them. Just do the decline. I got good abs and a 15lb db on a way declined situp bench for 8-10 reps does me good. I superset those with hanging leg raises though. You dont need too much ab isolation though with the 5x5 since the squats and deads will get your core good.

I dont know about not working out your legs in deads. Are you doing stiff leg deadlifts? You legs should straighten before you get to the top, then when you lower down I just use my legs the whole time. Works for me and no pain unless its a lower back pump

 

[NBAfan#21]

LOL yea dont ever hold 2 plates. youll end up dropping them. Just do the decline. I got good abs and a 15lb db on a way declined situp bench for 8-10 reps does me good. I superset those with hanging leg raises though. You dont need too much ab isolation though with the 5x5 since the squats and deads will get your core good.

I dont know about not working out your legs in deads. Are you doing stiff leg deadlifts? You legs should straighten before you get to the top, then when you lower down I just use my legs the whole time. Works for me and no pain unless its a lower back pump

Yeah ill try to push from the heels on my next deadlift day. Before that i always thought that i was supposed to lift the weight by pulling with my lower back. And no i wasnt doing stiff leg deadlifts

 

[SaiBoT]

About deadlift form, it's hard to help without watching you do it. Can't you make a video?

 

[djeclipse]

As for the abs i will try to add more weight next time. I could have even done more weights today but it felt akward to hold 2 different plates behind my head.

Don't use plates, use dumbells, they are smaller and have smaller increments to go up in weight with.

As for deadlift form post a video, it is hard to critique form on without seeing it in person.

Feeling the deadlift in your lower back is fine, as long as it is muscle soreness and not actual pain. While you may not feel it in your upper back, traps, bies, forearms etc. it certainly is working all of those muscles.

 

[NBAfan#21]

Don't use plates, use dumbells, they are smaller and have smaller increments to go up in weight with.

As for deadlift form post a video, it is hard to critique form on without seeing it in person.

Feeling the deadlift in your lower back is fine, as long as it is muscle soreness and not actual pain. While you may not feel it in your upper back, traps, bies, forearms etc. it certainly is working all of those muscles.

Good idea for the abs. I will try crunches with dumbells but i will have to put the weight on my chest instead of behind my head.

Also when i deadlift its soreness and not pain in my lower back. I will try to get a video as soon as possible but i wont be able to get one today. Im going to the gym to do my wokout now and tell you how it went

 

[NBAfan#21]

Week 4, 2nd workout

SQUAT:

bar x 10
110lbs x 5
140lbs x 5
165lbs x 5
165lbs x 5 (it felt like 185 on my back but i still did it pretty easily)


OVER HEAD PRESS:

bar x 10
55lbs x 5
65lbs x 5
75lbs x 5
85lbs x 5 (not too hard. Since my smallest weight increment is 5lbs i will have to do 90lbs x 5 next week)

DEADLIFTS:

135 for reps (warmup)
155lbs x 5 (working set)
190lbs x 5
220lbs x 5
250lbs x 5 ( i tried pushing with my heels and it helped. I finally felt it working my quads a lil bit. The weight didnt seem too heavy)

Assistance work: 3x15 hanging leg raises. Felt like doing a variation for my abs work.

So today workout went on pretty well except the fact that i had about a 30 minute break between my over head press and dealifts because my friends kept talking to me about the NBA playoffs games. The funniest moment was when the janitor of the gym asked me: "you're looking to get a bigger back and stronger traps?". I answered yes (actually im trying to get bigger everwhere and not only my back) and he replied: "I knew it because everytime you come i see you doing this." And he pointed toward the squat rack. I didnt felt like explaining him that the squat isnt an exercise to work your traps and that there is better exercises for the back (even though squats work your lower back too).

 

[djeclipse]

Good idea for the abs. I will try crunches with dumbells but i will have to put the weight on my chest instead of behind my head.

Also when i deadlift its soreness and not pain in my lower back. I will try to get a video as soon as possible but i wont be able to get one today. Im going to the gym to do my wokout now and tell you how it went

As long as it's not actual pain, just soreness you're fine.

I feel deadlift the most in my lower back the next day, it is not a sign of bad form.

But it still wouldn't hurt to post a video of your form here for people to have a look at.

 

[djeclipse]

Week 4, 2nd workout

SQUAT:

bar x 10
110lbs x 5
140lbs x 5
165lbs x 5
165lbs x 5 (it felt like 185 on my back but i still did it pretty easily)


OVER HEAD PRESS:

bar x 10
55lbs x 5
65lbs x 5
75lbs x 5
85lbs x 5 (not too hard. Since my smallest weight increment is 5lbs i will have to do 90lbs x 5 next week)

Go to Home deopt and get some chains that you can put at the end of the olympic bar (held together with a c-clamp (not sure what it is called). My chains weight 2.5lbs total whne added together on both sides. That way you can go up 2.5lbs instead of 5.

DEADLIFTS:


250lbs x 5 ( i tried pushing with my heels and it helped. I finally felt it working my quads a lil bit. The weight didnt seem too heavy)

As long as you're pulling up and back, starting with your chest behind the bar you should be ok. I don't usually feel the deadlift in my quads.

The funniest moment was when the janitor of the gym asked me: "you're looking to get a bigger back and stronger traps?". I answered yes (actually im trying to get bigger everwhere and not only my back) and he replied: "I knew it because everytime you come i see you doing this." And he pointed toward the squat rack. I didnt felt like explaining him that the squat isnt an exercise to work your traps and that there is better exercises for the back (even though squats work your lower back too).

Well the squat in general is the best one exercise you can do for over all size and strength gains. It forces every part of the body to grow.

But I am assuming he probably realized that you do most of your work out in the squat rack, deads, squat, rows, OHP. And that is the best way for putting on mass and strength including back and traps.

Every time I go to a new gym, I always have the squat rack to my self (for the most part, aside form the odd curler taking up space). After a few weeks of dong squats, deads, rows etc. all at the squat rack. People will start coming up to me (usually after a heavy deadlift x 5) and comment on how I do all my lifting in the squat rack, ask a question about deads, squats etc. People know that these lifts are the best for strength and mass building. Deads give a strong back, fore arms, traps, squats are the absolute best for over all strength, but usually have no incentive to do them as no one else in the gym does it. Unfortunately after talking to a few people they usually start doing squats, and deads and I don't have the squat rack all to my self any more, lol

Even the kids that you see doing 50 sets of bies, team bench press know that Squats and Deads are what they really should be doing. But they don't to them it is true hard work. Heavy squats and deads are hard work, they take a toll on the entire body & CNS, most people that lift are lazty, they do curls and bench press because it is much easier, much less work than Squats and deads.

 

[djeclipse]

From madcow's site

Microloading Solutions

 

[the.gladiator1987]

right on djeclipse. People dont ever do squats, deads. its amazing, im glad i do them and i am probably pulling up as much weight as someone who is 50lbs more than me. i love it!

 

[NBAfan#21]

Thanks for the advice dj. I'll see if i can get some chains at home depot this weekend

 

[NBAfan#21]

Week 4, Friday (last workout of week)

SQUAT:

bar x 10
110lbs x 5
140lbs x 5
165lbs x 5
195lbs x 5
225lbs x 3 (i killed it. lol. I still had alot of energy left in me after those. Was very happy to finally squat 2plates. That was a PR)
165lbs x 8

BENCH PRESS:

bar x 10
75lbs x 5
95lbs x 5
115lbs x 5
130lbs x 5
155lbs x 3 (those were easy. I did 155x4 before so its not a PR )
115lbs x 8

BENT ROWS:

bar x 10
75lbs x 5
95lbs x 5
115lbs x 5
130lbs x 5
155lbs x 3 (those were a bit hard but i could of got 2-3 more reps)
115lbs x 5 (i know i was supposed to do 115lbs x 8 but i forgot it and remembered only after i deloaded the bar. i could of done those 3 more reps easily though)

Assistance work: i did dips 25lbs x 6, 25lbs x 5 and 25lbs x 5. It was akward holding the dumbell between my feet so i sometimes had to readjust it in-between reps. I haven't done any curls or triceps extension yet but i will do some at home.

 

[djeclipse]

Good work, congrats on the PR.

I hold the dumbell between my feet as well. But you could try using that belt with the chain through it to hold the weight, it works also. I find it puts me too far forward though and hurts the shoulders.

 

[NBAfan#21]

Good work, congrats on the PR.

I hold the dumbell between my feet as well. But you could try using that belt with the chain through it to hold the weight, it works also. I find it puts me too far forward though and hurts the shoulders.

Thanks man. Do you have an ideao of how much the belt would cost though?

 

[NBAfan#21]

Week 5, Monday (1st workout of week)

SQUAT:

bar x 10
115lbs x 5
140lbs x 5
170lbs x 5
195lbs x 5
225lbs x 5 "PR" (i was surprised of how easy it was. I just struggled on the 3rd rep but the rest was fine)


BENCH PRESS:

bar x 10
80lbs x 5
95lbs x 5
115lbs x 5
135lbs x 5
155lbs x 5 (It was OK. The last rep was a bit hard though. I wont consider it as a PR because i did the same weight before starting the program but it was with really bad form and i didnt go as low as today.)


BENT ROWS:

bar x 10
80lbs x 5
95lbs x 5
115lbs x 5
135lbs x 5
155lbs x 5 "PR" (It was hard. I had to use the momentum to bring the way back up)

Assistance Work: The incline bench was taken so i couldnt do the declined situps. So i just did 2x15 crunches with 25lbs and 2x15 hanging leg raises. I also did 2x13 hypers with a 25lbs plate.

 

[djeclipse]

Thanks man. Do you have an ideao of how much the belt would cost though?

Most gyms have them. They are used for weighted dips and weighted chin ups.

Looks like this

When I am at home i use my old weight lifting belt and the 4 chains I bought for microloading to hold the weights.

It is just a suggestion, I personally don't like using the belt for dips because of the angle it puts me at, I would suggest trying it out before you go and buy one.

And Congrats on the PR's.

 

[NBAfan#21]

Most gyms have them. They are used for weighted dips and weighted chin ups.

Looks like this

http://www.criticalbench.com/images/weightlifting-dip-belt3.jpg

When I am at home i use my old weight lifting belt and the 4 chains I bought for microloading to hold the weights.

It is just a suggestion, I personally don't like using the belt for dips because of the angle it puts me at, I would suggest trying it out before you go and buy one.

And Congrats on the PR's.

Thanks. And my gym doesnt have those belts. So i would have to buy one when i get to 45lbs or more on dips. Also i finally got 2 chains for microloading but unfortunately it was after today's workout so i had to round up the weight once again.

 

[NBAfan#21]

Week 5, 2nd workout

SQUAT:

bar x 10
115lbs x 5
140lbs x 5
170lbs x 5
170lbs x 5 (it was easy but my knees were hurting today)


OVER HEAD PRESS:

bar x 10
55lbs x 5
65lbs x 5
75lbs x 5
90lbs x 5 "PR" (like i said before i only got my chains after today's workout. So i had to round up to 90lbs. It was pretty hard especially on the last rep where i got it up but it took like 4-5 seconds. Still a good progress)

DEADLIFTS:

135 for reps (warmup)
160lbs x 5 (working set)
190lbs x 5
225lbs x 5
255lbs x 5 "PR" (didnt feel that much of a pump in the lower back this time. Probably because i finally started to push with my legs)

Assistance work: I didnt do any assistance today because some friends called me to go play some basketball and once i was done i didnt felt like doing situps

 

[djeclipse]

Week 5, 2nd workout

SQUAT:

bar x 10
115lbs x 5
140lbs x 5
170lbs x 5
170lbs x 5 (it was easy but my knees were hurting today)


OVER HEAD PRESS:

bar x 10
55lbs x 5
65lbs x 5
75lbs x 5
90lbs x 5 "PR" (like i said before i only got my chains after today's workout. So i had to round up to 90lbs. It was pretty hard especially on the last rep where i got it up but it took like 4-5 seconds. Still a good progress)

DEADLIFTS:

135 for reps (warmup)
160lbs x 5 (working set)
190lbs x 5
225lbs x 5
255lbs x 5 "PR" (didnt feel that much of a pump in the lower back this time. Probably because i finally started to push with my legs)

Assistance work: I didnt do any assistance today because some friends called me to go play some basketball and once i was done i didnt felt like doing situps

Good job on the Pr's.

It's all about keeping the weight's moving now. The microloading will help with the over head press.

 

[NBAfan#21]

Good job on the Pr's.

It's all about keeping the weight's moving now. The microloading will help with the over head press.

Thanks man. Do you think that next week i should increase the weight by 2.6lbs (weight of my 2 chains) or should i just keep the same weight i used this week. The calculator says that i am supposed to do 89lbs x 5 but i already did more this week

 

[djeclipse]

Thanks man. Do you think that next week i should increase the weight by 2.6lbs (weight of my 2 chains) or should i just keep the same weight i used this week. The calculator says that i am supposed to do 89lbs x 5 but i already did more this week

So you are a week ahead of what the calculator says? How did that happen?

This is why it's generally best to stick with the weight's in the calculator. The goal it to add weight tot he bar long term, when you add weight in bigger increments then what the calculator says, sure you may make the lift, but you risk a better chance of stalling soon after.

It is up to you what to do now. If you feel you can make a 2.5lb jump in weight then go for it. If you feel it may be too much do 90 next week and 192.5 the week after.

Does 2.6 = 2 chains, or 4? I had to get 4 chains (2 per side) in order to get the 2.5lb total, so when I need to I can add one chain one week and 2 chains the next, spreading a 2.5lb increase over 2 weeks.

 

[NBAfan#21]

So you are a week ahead of what the calculator says? How did that happen?

This is why it's generally best to stick with the weight's in the calculator. The goal it to add weight tot he bar long term, when you add weight in bigger increments then what the calculator says, sure you may make the lift, but you risk a better chance of stalling soon after.

It is up to you what to do now. If you feel you can make a 2.5lb jump in weight then go for it. If you feel it may be too much do 90 next week and 192.5 the week after.

Does 2.6 = 2 chains, or 4? I had to get 4 chains (2 per side) in order to get the 2.5lb total, so when I need to I can add one chain one week and 2 chains the next, spreading a 2.5lb increase over 2 weeks.

Yeah i was a week ahead because i was supposed to do 87lbs x 5 this week but i couldnt because i only had my chains the same day after the workout. So i decided to try to set a new PR instead of using 85lbs like in week 4. I think i will go for 90lbs the next week
once again and set a new PR in over head press 2 weeks from now.

I only have 2 chains (1.3lbs each) by the way.

Also for my bench workout today i am supposed to do 158lbs x 3 today. Do you think i should go for 155lbs + my 2 chains (157.6lbs total) or should i try to go for 160lbs x 3 ? the calculator says i should do 158lbs x 3 this week and 162lbsx 3 the next one.

 

[djeclipse]

Yeah i was a week ahead because i was supposed to do 87lbs x 5 this week but i couldnt because i only had my chains the same day after the workout. So i decided to try to set a new PR instead of using 85lbs like in week 4. I think i will go for 90lbs the next week
once again and set a new PR in over head press 2 weeks from now.

I only have 2 chains (1.3lbs each) by the way.

Also for my bench workout today i am supposed to do 158lbs x 3 today. Do you think i should go for 155lbs + my 2 chains (157.6lbs total) or should i try to go for 160lbs x 3 ? the calculator says i should do 158lbs x 3 this week and 162lbsx 3 the next one.

It all depends on how you feel. On monday did your bench go up easy, slow, really hard? If it went up slow and that last rep was pretty hard I would go with 157.5 lbs this week. If it went up easy and you are 100% sure you will make 160, then go for 160.

At this point the goal is to keep the weight moving each week. You may no longer be able to make the increases the calculator says, you may just have to add 2.5lbs each week (like with the over head press), stick with that for a while.

Eventually you will no longer be able to make PR's on either one or all of your lifts any more. That is when you take your new current PR's, put them in the calculator and start the program all over again, 4 weeks back. This gives the body a rest and gets the weight moving again, ready for another run of Pr's after week 4.

 

[NBAfan#21]

It all depends on how you feel. On monday did your bench go up easy, slow, really hard? If it went up slow and that last rep was pretty hard I would go with 157.5 lbs this week. If it went up easy and you are 100% sure you will make 160, then go for 160.

At this point the goal is to keep the weight moving each week. You may no longer be able to make the increases the calculator says, you may just have to add 2.5lbs each week (like with the over head press), stick with that for a while.

Eventually you will no longer be able to make PR's on either one or all of your lifts any more. That is when you take your new current PR's, put them in the calculator and start the program all over again, 4 weeks back. This gives the body a rest and gets the weight moving again, ready for another run of Pr's after week 4.

Ok cool. I think i will try 160lbs x 3 because the 155 x 5 didnt feel that hard at all. Thanks for the advices

 

[the.gladiator1987]

hey bro just an idea, maybe instead of moving the weight up everytime you can focus on going more slower with the reps, making sure your form is 100% perfect, then moving the way up.

Maybe im wrong but most people dont lift 100% correctly every rep of every exercise. Right now im on cycle so im going heavy not trying to be 100% perfect. When i go into pct ill start a 5x5 and really focusing on increments of weight increasing and my form.

 

[djeclipse]

hey bro just an idea, maybe instead of moving the weight up everytime you can focus on going more slower with the reps, making sure your form is 100% perfect, then moving the way up.

Maybe im wrong but most people dont lift 100% correctly every rep of every exercise. Right now im on cycle so im going heavy not trying to be 100% perfect. When i go into pct ill start a 5x5 and really focusing on increments of weight increasing and my form.

We are assuming his form is good already.

Lifting slow is not how most of the movements such as deadlift, Pendlay rows, squats etc. are properly performed. They are explosive movements where speed is increasing throughout the lift. Especially Rows and Deadlift.

A little note on form. As the weight increased and gets closer to your absolute max, form will suffer slightly. Someone doing a 600lb personal best deadlift isn't going to have perfect form, but he is a heck of a lot stronger (and has more muscle mass) than someone that can only lift 300lbs because they were focusing on moving the weight slow and with perfect form.

Read madcows wesite, he writes about this in there.

 

[the.gladiator1987]

We are assuming his form is good already.

Lifting slow is not how most of the movements such as deadlift, Pendlay rows, squats etc. are properly performed. They are explosive movements where speed is increasing throughout the lift. Especially Rows and Deadlift.

A little note on form. As the weight increased and gets closer to your absolute max, form will suffer slightly. Someone doing a 600lb personal best deadlift isn't going to have perfect form, but he is a heck of a lot stronger (and has more muscle mass) than someone that can only lift 300lbs because they were focusing on moving the weight slow and with perfect form.

Read madcows wesite, he writes about this in there.

yea makes sense

 

[djeclipse]

yea makes sense

uh oo, who gave you the bomb? And what for?

 

[the.gladiator1987]

uh oo, who gave you the bomb? And what for?

chat forum bro, not worth it. LOL

cant be cocky, arrogant, dislike gays, or flame people. im a 21 y/o dude so thats kinda hard

 

[NBAfan#21]

Yeah my form is already good enough i think. I try to go slow on negatives and explose on positives when the weight seems really light but when it gets near my maxes i do the best i can to keep a good form and complete all the reps without worrying about how fast i do it.

 

[NBAfan#21]

Week 5, Friday (last workout of week)

SQUAT:

bar x 10
115lbs x 5
140lbs x 5
170lbs x 5
195lbs x 5
230lbs x 3 "PR" (Surprisingly easy. I am really happy with how easy it gets to set PR on squats)
170lbs x 8

BENCH PRESS:

bar x 10
75lbs x 5
95lbs x 5
115lbs x 5
135lbs x 5
160lbs x 3 "PR" (I decided to go for 160lbs instead of 157.6lbs and i think it was a good choice since i didnt struggle at all with those. )
115lbs x 8

BENT ROWS:

bar x 10
75lbs x 5
95lbs x 5
115lbs x 5
135lbs x 5
160lbs x 3 "PR" (those were hard. I needed to use alot of momentum once again to get the weight up. Probably the exercise that i hate the most)
115lbs x8

Assistance work: 3x5 dips with 30lbs dumbell between my feet. 3x8 hammer curl with 40's dumbells and 3x8 50lbs triceps pulldowns

Good workout overall.

 

[NBAfan#21]

Week 6, Monday (1st workout of week)

SQUAT:

bar x 10
115lbs x 5
145lbs x 5
175lbs x 5
200lbs x 5
230lbs x 5 "PR" (That was pretty hard. I struggled on almost every rep but still kept good form and went low.)


BENCH PRESS:

bar x 10
80lbs x 5
100lbs x 5
120lbs x 5
140lbs x 5
160lbs x 5 "PR" (Not too hard. I concentrated on breathing in and out and it helped tremendously. I should be able to add weight pretty easily next time)


BENT ROWS:

bar x 10
80lbs x 5
100lbs x 5
120lbs x 5
140lbs x 5
160lbs x 5 "PR" (Extremly hard. Adding weight to this one seems so hard. My form broke down on the last rep too)

Assistance: 1x10 decline crunches with 25lbs. I then increased the weight to 30lbs and did 3x12. 2 sets of hyper with 35lbs.

 

[djeclipse]

Congrats on the PR's.

For the roes, maybe try 162.5 or repeat 160 again before adding weight.

 

[NBAfan#21]

Congrats on the PR's.

For the roes, maybe try 162.5 or repeat 160 again before adding weight.

Thanks. Yeah ill try 162.5 friday.

 

[NBAfan#21]

Week 6, 2nd workout

SQUAT:

bar x 10
115lbs x 5
145lbs x 5
175lbs x 5
175lbs x 5 (everything was easy. Took me about 7-8 minutes to finish all the sets including the breaks)


OVER HEAD PRESS:

bar x 10
55lbs x 5
65lbs x 5
75lbs x 5
90lbs x 5 (i decided to use the same weight as last week. It was easier this time and i should be able to increase by 2.5lbs the next week)

DEADLIFTS:

135 for reps (warmup)
165lbs x 5 (working set)
200lbs x 5
230lbs x 5
265lbs x 5 "PR" (I decided to try 265 instead of 260 and i made the right choice. I did it pretty easily. Setting PRs in deadlifts and squats seems prety easy so far)

Assistance work: No assistance work today. My abs were still sore from monday. That was the 1st time i tried decline situps and i felt it burning.

 

[NBAfan#21]

Week 5, Friday (last workout of week)

SQUAT:

bar x 10
115lbs x 5
145lbs x 5
175lbs x 5
200lbs x 5
240lbs x 3 "PR" (Was kinda tuff on the last rep but i still got some PRs left in me before i stall)
175lbs x 8

BENCH PRESS:

bar x 10
80lbs x 5
100lbs x 5
120lbs x 5
140lbs x 5
165lbs x 3 "PR" (I was supposed to do 162 but i felt pretty confident and aimed higher. I didnt struggle at all with that. Depending on monday i might go for 170lbs next friday)
120lbs x 8

BENT ROWS:

bar x 10
75lbs x 5
95lbs x 5
115lbs x 5
135lbs x 5
160lbs x 3 (I decided to keep the same weight as last week on this exercise because my form was breaking down too much)


Assistance work: 3x5 dips with 30lbs dumbell between my feet. 1x8 barbell curls with 65lbs, 2x8 barbell curls with 70lbs. 3x8 60lbs triceps pushdowns

Good workout overall. Really happy with the progress in squats and bench press.

 

[djeclipse]

Congrats on the Pr's.

For the bench (and anything else that is getting tough) don't rush it, if it is pretty tough to get for 5 on monday use the chains/ micro weight's and go for 167.5 and then 170 progression is the key.

 

[NBAfan#21]

Week 7, Monday (1st workout of week)

SQUAT:

bar x 10
120lbs x 5
150lbs x 5
180lbs x 5
205lbs x 5
240lbs x 5 "PR" (Everything felt easy except the last rep where i struggled a bit)


BENCH PRESS:

bar x 10
80lbs x 5
100lbs x 5
120lbs x 5
140lbs x 5
165lbs x 5 "PR" (Those were pretty hard so i will go for 167.5lbs next time)


BENT ROWS:

bar x 10
80lbs x 5
100lbs x 5
120lbs x 5
140lbs x 5
160lbs x 5 (Was hard to do. I tried to use an overhand grip this time.)

Assistance work: 2x12 hypers with 40lbs. 4x12 decline situps with 40lbs

 

[NBAfan#21]

Hey guys. I was kinda lazy this last week and i didn't upload my progresses but i still did the workouts. So im gonna post my last 3 workouts.

 

[NBAfan#21]

Week 7, 2nd workout

SQUAT:

bar x 10
120lbs x 5
150lbs x 5
180lbs x 5
180lbs x 5 (Easy)


OVER HEAD PRESS:

bar x 10
55lbs x 5
70lbs x 5
80lbs x 5
92.5lbs x 5 "PR" (I did it pretty easily. For some reason it felt lighter than the 80lbsx5 set i did just before)

DEADLIFTS:

135 for reps (warmup)
170lbs x 5 (working set)
200lbs x 5
235lbs x 5
270lbs x 5 "PR" (This was really hard. It also gave me blisters on my hand and i had to reset my grip after each rep because i can't use chalk and i don't wanna use straps.)

No assistance work that day

 

[NBAfan#21]

Week 7, Friday (last workout of week)

SQUAT:

bar x 10
120lbs x 5
150lbs x 5
180lbs x 5
205lbs x 5 (Had a guy that came to me during my 4th rep and he told me that i was going too low on my squats so i was risking to injure myself. LOL. He is in his 60's and was an ex bodybuilder. Still in good shape for his age)
245lbs x 3 "PR" (Kinda easy)
175lbs x 8

BENCH PRESS:

bar x 10
80lbs x 5
100lbs x 5
120lbs x 5
140lbs x 5
167.5lbs x 3 "PR" (I struggled on those. I tried to use the method that a powerlifter showed me before and it didnt work quite well)
120lbs x 8

BENT ROWS:

bar x 10
80lbs x 5
100lbs x 5
120lbs x 5
140lbs x 5
162.5lbs x 3 (I kinda failed on the last rep and didnt went all the way up. This lift is stalled)

Assistance: I did 3x5 dips with a 35lbs dumbell, 3x9 hammer curls with 40lbs and 3x8 triceps pulldown with 60lbs

 

[NBAfan#21]

Week 7, Monday (1st workout of week)

SQUAT:

bar x 10
120lbs x 5
150lbs x 5
180lbs x 5
215lbs x 5
245lbs x 5 "PR" (I killed it. Almost no struggle at all)


BENCH PRESS:

bar x 10
85lbs x 5
105lbs x 5
125lbs x 5

Ok so once i was done with those 3 sets i had that powerlifter guy (he taught me a new benching technique) that came to me and wanted to see how much i progressed from last time. He kinda forced me to go for a 1 rep max. lol. So i tried 185lbs x 1 (My previous 1RM before the program was 170lbs). I did it without much of a struggle and was really happy. He then told me i did it too easily so i had to try more weight. He added 10lbs on each side which made 205lbs total. I tried and everything went fine on the way done but once it was time to bring it back up i was stuck just before the lockout point for like 4 seconds. He then helped me a lil bit with 1 finger and i did it. I guess my 1RM is around 203lbs now. Really happy!

167.5lbs x 5 "PR" (Those were really hard. I guess its because i spent too much energy on the 1RM)


BENT ROWS:

bar x 10
80lbs x 5
100lbs x 5
120lbs x 5
140lbs x 5
160lbs x 5 (I can't increase the weigt on that exercise yet.)

Assistance work: 2x12 hypers with 40lbs. 4x12 decline situps with 45lbs (That was a killer exercise!)

Great workout. Do you guys think doing pullups on wednesdays would be a good accesory work to help me increase the weight on my bent rows?

 

[the.gladiator1987]

yeado the pullups

also about bench, id say its more around 195, but thats still good. someone using one finger is helping al ot, may not seem like it but it is.

 

[OneBreath]

You're doing pretty good bro. Solid progress. Subscribed.