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Alright this was the last week of clen, took pic on Sunday. I dropped down to 170 from 181(ish)
I'll stop Clen for a little bit, starting some gear next week. I got strep throat so I haven't been at the gym for the last week and a half :/ fuck.
and time, ive been dling for like 18 or 19 months now
Yep, same here. Been deadlifting since Feb. 2010. Started @ 115lbs and now I can do way more than that with ease. Hopefully I'll be in the 400+ 5x5 club soon enough (Currently at 285 lbs 5x5, 290 friday hopefully ). We all got our mountains we wanna climb, I want to add 110lbs to my deadlift and I know that isn't going to be easy, but just keep training and eating and you'll be fine.
try the stronglift 5x5 3 days a week and for sure you'll gain a strength boost
on my 4th week and have already added 50 lbs to my squats, 40 lbs to my deadlifts
and 25lbs to the rest
how did u gain so much in 4 weeks? i started yesterday, input my info to the spreadsheets and it gave me my starting weights, i wont even be doing my Regular 10 rep weight til like week 5 so i feel this first month is sort of a waste of time since i dont even really get a WORKOUT but just want to follow the program how it says so idk if i shud increase my starting weights Posted via RS Mobile
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I've been having difficulty with my decline press lately. I can deal with the weight, but I have difficulty getting the bar off the rack.
My usual way of getting the bar off the rack is pushing the bar directly upwards, then use a little twisting force to push it away from the rack (so it lines up with my chest). But lately, I find that I do not have the necessary twisting force to get it off the rack, I feel like as if my wrist is not strong enough.
before i started the program, some of the exercises that was on the report, i never did, so i had to find a starting weight where i could do 5x5 and work my way up
others such as
bench/squats/deadlifts i had already done with moderately heavy weights with higher reps
and because the spreadsheet couldn't calculate the different weights i used.. I had to guesstimate where i should be
since i could do bench 135x10/145x10/155x10
i started at 5x5 at 155
because this workout relied more on strength than endurance i knew i could do it
so far everything is good...and if at any point i can't complete a set, ill try again, and if i fail ill de-load, and work from there
don't make your starting weights too heavy... or else you might struggle on the 3rd/4th week out of the 12week program
the first two seeks should be very easy .. and you should be done within 30 mins.. after a while when the weights gets heavier, you'll take longer breaks.. and the workout will be longer
oo kk thx ill hope to get my bench up at least 25lbs in 4-6 weeks as well, or more if it keeps working , til i stop achieving the required amount of reps, then will deload for a couple of weeks, then use the 3 week smolov jr. routine, & hope to not only increase my 1rm but to increase my new 5rm to my 8-10rm
Pulled 3 plates aside on deadlift for 1 RM, twice last night. Felt I wasn't fully able to lock out at the top tough, my grip was failing.
I got mine at RC at SportChek (Atmosphere now?) You gotta go to the right side where the rock climbing stuff is and ask an employee there. They found a couple packs in the drawer under the display case. it's called "white gold" i believe.
And yeah, i know what you mean. I do sets with 3 plates a side, and with chalk i always pump out at least 8-9 reps, and a couple less without chalk.