Thatwaslight: 110 pls

[thatwaslight]

Update

Haven't trained properly in the last month but am now back on track and today started back into it. Looking forward to being consistent again and seeing some solid gains.

Weight is 98kg with bf up a little bit i think, Strength more a less where it was. Will be looking for some advice on getting my bench up as it has compleley stalled and has been for 4-5 months

[Shutupandsquat]

5x5 for 8 weeks? Include deloading of course?

[thatwaslight]

I've never done it bro how do you structure it?

[AgentOrange]

Max OT has seen my strength sky rocket on bench. Maybe something worth considering

[startinfromscratch]

Max OT has seen my strength sky rocket on bench. Maybe something worth considering

what you benching brah?

[thatwaslight]

What's max OT brah?

[Shutupandsquat]

5x5 is quite simple really. Begin with a compound movement. 5 sets with 5 reps on each set nothing more, nothing less. You progressively get heavier throughout your sets until you hit a max 5 rep set. Then you do the rest of the workout as you normally would.

There's also reverse pyramids. So basically, begin with a compound movement, going from heaviest to lightest (just in case you don't know) and then again carry on the rest of the workout as you normally would.

I started off this year with 5x5 for the first two months then did reverse pyramids for the next month or two. So far this year I've added 45kg to my 5 rep max on squats. I had big strength gains in other lifts but squats was the biggest gain for me, and with how your legs are lacking, I hope it's the same for you.

5x5 and reverse pyramids as well as other strength gaining techniques are to be done for all muscle groups. Good luck with it.

[Luigi]

wheres the updates slacker

[thatwaslight]

Lettuce be cereal I have been off the bandwagon for a bit now... Still working out which gym I'm going to join ect so still a bit crazy.

Have had 3 trainings in the last 2 weeks..lol trained with the infamous tomsammace but we were both so fucked from the weekend that it was nothing special to report...wow

Trained last night at a shitty anytime fitness in Greenlane..never again, not happy with how the body is starting to look (flat soft and less vascular) and strength was well down. So really looking forward to getting back into a routine.

Def going to look into a 5x5 routine soon then some straight bodybuilding stuff after that

[AgentOrange]

Bro you should hit up netfit or unisports sfs and I have both trained at those gym and they are fucking good

[thatwaslight]

Where are they brah?

[AgentOrange]

Unisports is about 10 mins from orakei and netfit is in greenlane. Google unisports training centre, st johns

[startinfromscratch]

hit netfitt bro, best gym around in ak cent.

[tomsammce]

hit netfitt bro, best gym around in ak cent.

theres no mirrors.

like seriously, we need mirrors.

[thatwaslight]

First semi decent training tonight, strength has fucking dissapeared!!! weight down too (insert slit wrists) its all good tho as i've been sick and a whole bunch of other things and have now ramped everything up big time food training ect. going to seriously give it my all and break well into the triple figures.

Back

rack pulls

60 x 20

140 x 12

220 x 8

260 x 5 LOL felt like 340

lat pull down

3 x 10

Hammer strength pull

3 x 10

Seated cable row

4 x 10

not going to go into detail as it was fucking pathetic but a start back none the less.

[thatwaslight]

had a few workouts but havent logged them.

tonight was back with big tom

racks

bar x lots

60kg x 10

140kg x 12

180kg x 8

260 x 10

300 x 5-6 cant remember

BB Rows

100kg x 10 x 3

Lat pull down wide grip

80kg x 12 x 2

Close grip pulldown

50kg x 12

80kg x 12 x 2

Machine row

4 x 10

Straight arm pulldowns

3 x 12

Gasping for air from the word go fark! finally getting back to my usual intensity and wow i dont miss the pain lol

Strength is starting to come back as well as weight i have been eating like a man possessed so will be interesting to see how i come along.

The one thing that i hate the most is my lateral triceps they just don't exist, and i'm willing to try any crack pot theory to get them to grow if anyone has any advice please throw it my way!!! inb4 synthol......

[thatwaslight]

Over 100 views and no advices.... Is this a bodybuilding forum?.......wait lol

[Shutupandsquat]

Over 100 views and no advices.... Is this a bodybuilding forum?.......wait lol

sorry. GOOD LIFTING BRO :clap: That's my (and everyone else) idea of mean advice.

Jokes!

Post up some videos bro of exercises that you're not too sure on form. Maybe someone could critique it.

[thatwaslight]

Over 100 views and no advices.... Is this a bodybuilding forum?.......wait lol

sorry. GOOD LIFTING BRO :clap: That's my (and everyone else) idea of mean advice.

Jokes!

Post up some videos bro of exercises that you're not too sure on form. Maybe someone could critique it.

Yeah I'm not here to get stroked I want advice! Lol I think it's a mechanical thing that my laterals don't fire so I don't know what I can do really (synthol) half srs....jokes......or am I??? :shifty: 

[Big john]

you could try....godforbid, a PLer appraoch :shock: :shock: :pfft:

Pin presses, Lockouts, Board presses, floor presses

[thatwaslight]

you could try....godforbid, a PLer appraoch :shock: :shock: :pfft:

Pin presses, Lockouts, Board presses, floor presses

You don't read my journal bro! I already do all of those regularly. Do powerlifters use reverse bench?

[Big john]

you could try....godforbid, a PLer appraoch :shock: :shock: :pfft:

Pin presses, Lockouts, Board presses, floor presses

You don't read my journal bro! I already do all of those regularly. Do powerlifters use reverse bench?

ok ...so i skim read some journals LOL

Dont think so..Only if its reverse band work on the bench, and thats more tailored towards working your lockout more than anything

[HarryB]

I seem to recall a PL named Anthony Clarke switching over to an almost exclusivr reverse grip on benches and he was one of the first guys to pass the 700 pound mark way back in the day.

[thatwaslight]

Training is improving and just about back to where i left off

trained shoulders for the first time in like 4 months on sunday and f*ck me! the pain! i always get really sore delts on a shoulder day but this was so bad i had to do legs instead.

Had a semi decent back session of racks up to 300kg for 7 reps

Bench is 1-2 reps of where it was

Back strength is back 100%

Leg strength still well down but am training them twice a week and loving it.

did a quick session b4

5 sets of hacks (2 to failure)

1 legged press x 3 sets

Calf raises x 5 sets

Leg extension x 4 sets

my legs where so badly pumped i fell down the stairs a wee bit and had to hug the wall on the way down so all and all a good session. Still scared to push my calf's too far as i had a serious strain a few years back that took me 2 years to recover from and its really getting to me as i really want to hammer them but don't want to end up like last time not being able to walk for 2 weeks.

Going to try training twice a day so haven't quite decided what i will do yet but i'm due for chest. To anyone that has done this how do you structure it? big muscle group am. then small group pm or something?

[steak]

What height you pulling racks from..below knee?

Im guessing major body part 1st would be the caper? twice a day for how many days a week bro?