3x5x60kg <-- Less warm up sets is definitely better for me. I used a lower box which took me about an inch under paralel. My back didnt feel rounded so i am going to keep that box height. Squats were heavy but good.
3x5x22.5kg <-- Finished all reps which means it is time to increase the weight. Hopefull this time i can break through that 25kg and start moving towards 30kg.
5x3x30kg <-- I felt i could do 30kg and i managed to finish all reps. Form was harder to keep so i am happy i am doing 5x3. Will increase the weight but i need to make sure i keep my form up.
Chin ups: 3x8 on 14 <-- These are so heavy! I failed on the second set. I think it is because the main lifts are starting to get heavy. I dont mind the fact that this is not increasing, as long as my other lifts are. Will try again next week.
Reverse hypers: 3x8x15kg <-- back felt tight again, but i feel as if these are really good in helping me to keep my back arched in squats. My squats feel better atleast.
Good training day. I am going to make Friday the day i do some heavy corework seeing as my abs were still a bit sore from Monday and last week.
Note: i can not believe i did not gain weight yet. I visited my friend McDonalds twice this week to get my cals over 4000. Must eat more...where are those Oreos?!?
lookin good bro! keep it up!
Didnt have time to update yet, so here is yesterdays workout.
3x5x65kg <-- Felt heavy, but i am sure i could do more. Hopefully i will smash the 80kg by Friday, which means that i can squat my own bodyweight if you add the weight of the bar. Would be really happy with that.
3x4x45kg <-- Failed the last rep in all three sets. Was still happy that i could do 4 each set. I really need to have a look at my form here because i am not using leg drive yet. Pretty sure i could improve by rereading this part in SS.
1x5x110kg <-- Felt so good doing this. Was really happy i did this. Felt the bar slip at the 4th rep so i switched to a mixed grip for the 5th one. Next goal will be 120kg and a longer term goal is 150kg because that will be three plates!
Dips: 3x8 on 10 <-- Failed on the last rep of the third set. They felt good and i really look forward doing these without the assistance of the machine.
Did not gain weight again however i did have some stomach problems on Thursday which made me spend the most of the day with the white porcelain. Might have made the difference. Will see if i can gain a kilo next week.
Flexibility work is awesome. I feel so much more secure in the hole. Also feel that my deadlift is better now because me back does not round that much anymore. Thanks Sensei for the stretches!!
I decided to add the weight of the bar to all my weights to get a better representation of what i am lifting. That means that 20kg will be added to all lifts.
3x5x90kg <-- Heavy squats. I lowered the box by 1-2 cm that i use to gauge my depth. Really felt the difference. It will be great to end this week with 100 kg to set a pr and squat my bodyweight. Just a shame (not really) that i am gaining weight, feel like a dog chasing its tale :p
3x5x45kg <-- Finished all reps! This is where i got stuck last time but i finished all reps and felt i had a little more to give. Deloading works like mad!
5x3x52.5kg <-- Form on the last rep was weak. I was absolutely exhausted. Tried to make up for it with one more rep which was even worse :p.
Chin ups: 3x8 on 16 <-- I read about how to perform chin ups properly so i decided to start on 16. Didnt finish all reps on the second and third set. They are so hard at the end of a work out. Will keep trying.
Reverse hypers: 3x8x15kg <-- A good ending of a great day. Was sweating like mad after doing these. They feel pretty good for my lower back.
Core work: 3x Plank while moving 5x2.5kg twice. Going to do planks from now on after reading the article about them. Pretty intense stuff!
A great day, i was sweating like mad and was pretty tired. I was really happy that i gained some weight after 2 weeks of not gaining anything. Just hope it is all muscle :p.
Really sore upper back this morning. Not sure why because i didnt do any different exercises. Maybe the way i was doing chin ups is much better. Will try some stretching today to minimize it.
I just put on my one decent pair of pants and it almost bursted :omg: Bit of a double feeling because i know i am getting bigger, but it also means my waist is getting bigger. Not too bothered seeing as i now have a great excuse to wear my joggers! Cant wait to display some strength for my size tomorrow :p.
3x5x95kg <-- Heavy, but still doable. Really hope i can get two plates on Friday, it would be an awesome accomplishment for me.
3x5x65kg <-- Finished all reps. It was heavy but it was great finishing every rep. I kept my back really tight which i felt really helped.
1x5x132.5 <-- Grip was off on the last rep. They are heavy but my grip is the biggest problem. I am going to go up but be a bit more critical of my form. If it is off slightly i'll stay with this weight for a bit.
Dips: 3x8 on 9 <-- Failed on the last 3 reps of the third set. I love doing dips, they are pretty intense. Will increase it and see how i do next time.
Core work <-- planks
Pretty intense session. Really hope i can do two plates on Friday, that would be awesome! Diet has been really good and i am gaining weight pretty solid now that i have switched to whole milk and started drinking more of it. Easier to get my cals in. I thought bulking was pretty cool but after two months of stuffing yourself you get pretty bored with it, especially when trying to eat clean.
3x5x100kg <-- Heavy stuff, but finished it with good form. Really happy with two plates!
3x5x47.5 <-- Failed on the last rep of the last set. Happy it was only one rep though. Will try and finish all sets next time.
5x3x55kg <-- Form was a bit sloppy, more so during some sets than others. Was pretty tired so will try this week again and see if i can keep form better.
Didnt do any accessory work because i was pretty tired and felt like the three lifts were enough this time. Diet has been ok, with some solid weight gaining. Reading more on nutrition now to see if i can improve anything there. 10 kg to go before i reach my goal weight. Really hope i will be happy with the result at that point.
Nice work man, keep it up.
Woke up today with a pretty bad cold. My first one since i started weight training. My back is also a bit sore still and i didnt get a good sleep due to it. Will replace todays workout with some flexibility training and some core and cardio work. Bit pissed off that i have this cold, but i guess sometimes you take a step backwards to take a couple more forward.
First day back in the gym. Have been ill the whole week so it was good to be back. Was still feeling a bit crappy and out of breath. Should be 100% on Monday.
2x5x100kg <-- Form was really sloppy and they felt really heavy. Decided to stop after 2 sets and give it another shot on Monday.
3x5x60kg <-- Decided to go lighter on the other two and these felt really good.
1x5x130kg <-- Felt awesome. During warm up i felt i had to throw up, but once i kept going the feeling went away. Awesome to be back.
Dips 3x8 on 8 <-- Failed on the last rip, but happy to be able to atleast almost finish all sets.
Lost 2.5 kg which i was really pissed off about. Diet has been off because i wasnt feeling well so i guess the weight should be back on in no time.
Good looking lifts there Luna. Keep up the hard work buddy.
3x5x90kg <-- Decided to take off 10 kg of my squat because i still wasnt feeling 100% and i rather do them with good form than not. Squats felt good though.
3x5x47.5kg <-- Failed on the last rep of the third set. Happy though, because i still have strongth on this even with a lower weight.
5x3x55kg <-- Form was much better than last time. I will go for one more or go up if i feel better.
I decided to not do any accessory work because i was still feeling a bit ill. For some reason i can not get rid off my sore throat which is annoying to say the least. Will keep going and try and keep diet up to gain back the weight i lost.
Keep working hard on those squats bro. Good job! :thumbup:
Good work on your squats mate, it's a very good thing that you could take the ego hit and drop the weight a little to really focus on form.
BTW, which uni are you going to in sydney / where are you living roughly? I live in Sydney too.
Tom, University of Sydney. I live in Surry Hills, pretty close to Central Station. Where about are you?
I'm more out West mate, near Castle Hill.
I study at UWS so that's even further away haha.
USYD has a beautiful campus, I've been there with a few of my friends once or twice.
There's going to be a powerlifting competition on in North Sydney next weekend that you may be interested in watching?