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PostPosted: Sun Sep 06, 2009 12:24 pm 
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nygmen wrote:
You have a great squat for your bodywieght. Good work. Sorry if I missed it, how tall are you?

I'm 174cm. Thanks, I work my a$$ off everytime I squat. And lately, I feel each and every rep is super heavy for me.

nygmen wrote:
Also... You arms must be looking pretty good if your lying extensions are hovering around 80lbs... (I assume you are doing them the DC way.)

I do Skull crusher style which I think it's easier than the conventional style. And my arms don't look good at all. I have high BF(by looking at my potbelly) so my body is far away from ripped. But I don't care about it now, I still eat like a horse. I want to get bigger first.


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PostPosted: Sun Sep 06, 2009 1:03 pm 
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ha ha, well your Tri's are bigger in there somewhere. 80lbs extensions aren't anything to laugh at.

You're not Ronnie yet, but well on your way.

Keep up the good work man.


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PostPosted: Fri Sep 18, 2009 1:30 am 
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Starting next week, I'll change my routine to this.

Mon
Squat 5x5 (90%5RM rest 2min)
Bench Press 5x5
Row 5x5
+Abs
+Lower back

Wed
Front squat 2x5
Press 5x5 / 1x5, 5x3
Deadlift 1x5
Pull-up 5xF

Fri
Squat 1x5(Max 5RM), 5x2(75%5RM rest 1min)
Bench Press 1x5, 5x3
Row 1x5, 5x3
+Arms
+Abs


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PostPosted: Mon Sep 28, 2009 3:56 pm 
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Man you have got a good squat/front squat compared to your other lifts. I am sort of jealous...we seem to be around equal for most lifts but you blow my squats away (then again, squatting on a smith machine for like a year totally messed up my squats). Are you tall or short?


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PostPosted: Wed Sep 30, 2009 3:57 am 
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Rucifer wrote:
Man you have got a good squat/front squat compared to your other lifts. I am sort of jealous...we seem to be around equal for most lifts but you blow my squats away (then again, squatting on a smith machine for like a year totally messed up my squats). Are you tall or short?


I'm a shorty, 174cm. I guess it's probably because the SS program has emphasis on squat, so I do it better than other lifts. And I used to bench with smith machine too. Thats sucks.

Likewise, I envy your cardio. I really hate running, biking whatsoever. I do only some BB complexes on non-lift days.


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PostPosted: Tue Oct 20, 2009 11:10 am 
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My new goal is Squat & Deadlift @ 400 x 5.

Don't know how long it's gonna take but I hope I reach it in a year.


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PostPosted: Thu Dec 31, 2009 6:12 am 
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After 8 months of lifting, here's my PR @ 182lb.
Squat 379.5 x 5
Bench 187 x 5
Deadlift 341 x 5
Press 143 x 5
Row 192.5 x 5

Starting next week I'll change my routine to GVT for 15 weeks before I come back to high intensity program.


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PostPosted: Sun Jan 17, 2010 1:21 pm 
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Your amount of sets are simply beastly...you must be absolutely dead at the end of your workouts...and I mean literally lying unconscious on the floor :wink: . Haha.


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PostPosted: Tue Jan 19, 2010 8:36 am 
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Rucifer wrote:
Your amount of sets are simply beastly...you must be absolutely dead at the end of your workouts...and I mean literally lying unconscious on the floor :wink: . Haha.

Only for the squats and deadlifts, the others are not that bad. And yes, after the first attempt to do 10x10 squat, I litterally lie flat on the floor for 10 minutes. :lol:


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PostPosted: Tue Apr 13, 2010 12:32 am 
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I'll start the 5/3/1 routine soon, probably next month after the GVT and a deload week. It'd look like this.

Sun
Squat 5/3/1
Squat 5x10
Gm 5x10
+Abs

Tue
Bench 5/3/1
Bench 5x10
Row 5x10
+Arms

Thu
Deadlift 5/3/1
Press 5x10
Chin/Pull-up 5xF
+Abs


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 Post subject:
PostPosted: Sun Apr 18, 2010 1:38 am 
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I've changed my mind and started the 5/3/1 today. With a little change, here's my routine with more detail. I may change some acessory exercises for fun from time to time.

d1
Squat 5/3/1
Squat 5x10
Gm 5x10
+Abs

d2
Bench 5/3/1
Bench 5x10
Chin/Pull-up 3xF
Row 5x10

d3
Deadlift 5/3/1
Press 5x10
+Arms
+Abs

*Rest 3min between the 5/3/1 sets and 1.5min between sets of other accessory excercises.
*Wear belt only on the last max effort set of 5/3/1.

I now weigh 185lb with my waist at 36-37'', I probably need some serious cutting if my weight goes up to 190lb.


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PostPosted: Fri May 21, 2010 10:57 am 
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I felt a little pain in my left Erector Spinae when I streched after my workout yesterday. It hurt a lot this morning if I twist my torso. I felt like a robot all day. I still did some bb complexes as usual in the evening. It feels pretty fine now, like nothing happen.
It must have been from the DLs yesterday. I tried not to dropped the bar too fast because somebody had took the doormat I used to support the weight. Luckily it only took one day to heal.


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PostPosted: Fri Jun 04, 2010 5:55 am 
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I'll lift 4days a week start from next week. And I'd ordered a pair of 40kg adjustable dumbbell, it should be here next Sunday. I can't wait.


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PostPosted: Fri Jul 16, 2010 9:39 am 
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Update my PR based on estimated one rep max.
Squat 346.5 x 9 (446) 16/05/10 :neu:
Bench 176 x 8 (219) 27/04/10 :sad:
Deadlift 341 x 9 (439) 24/06/10 :grin:
Press 148.5 x 4 (162) 10/09/09 :sad:


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 Post subject:
PostPosted: Tue Jul 27, 2010 2:17 pm 
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Location: Kudjip, Papua New Guinea
Quote:
203.5 x 1.1* :(
Hey! You got your full set in. That should be worth a :). That's probably a PR?


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