Shut up and Squat!

ralst · **Joined:** Wed Sep 19, 2007 1:29 am **Posts:** 261

Looks like the routine is working really well for you, xphilx. Those squats numbers are looking good

xphilx · **Posted:** Mon Nov 16, 2009 12:23 pm

thanks man! yeah, the program works really good for me and i'm pretty satisfied with the results so far.

xphilx · **Posted:** Wed Nov 18, 2009 5:05 pm

Squats
60x5
85x5
105x5
105x5

Military Press
35x5
45x5
50x5
55x4

Deadlift
90x5
110x5
125x5
140x5

Additional Exercises
Crunches
3x20
Seated Calf Raise
62x15, 62x15, 62x15

+ rotator cuff

i'm making absolutely no progress at the military press. wtf?

vivalasvegans · **Joined:** Fri Aug 15, 2008 10:06 pm **Posts:** 1978

awesome consistency

xphilx · **Posted:** Wed Nov 18, 2009 5:23 pm

thank you!

sosso · **Posted:** Wed Nov 18, 2009 6:17 pm

xphilx wrote:

i'm making absolutely no progress at the military press. wtf?

I haven't made much progress with it either. Maybe try push presses for a while. I did those with heavier weights for a while and went back to strict presses and found that my strength had improved a bit.

xphilx · **Posted:** Wed Nov 18, 2009 6:33 pm

the push press i actually a good idea and i'm convinced that it's a very usefull exercise but when i did it a while ago i always had problems with pain in my wrists and shoulders. i guess it's just not my exercise.

npx · **Joined:** Thu Jan 29, 2009 1:01 pm **Posts:** 177

I did 6 weeks of dumbell presses without back support instead of military press, that took me over my plateau. But pushpress and other variations is probably equally good. The only thing with push press is that it is depressing to go down in weights again when you switch back.

xphilx · **Posted:** Thu Nov 19, 2009 10:33 am

i thought about doing cluster reps to get over that plateau, i'll try that next time i think.

thanks for all your tips guys!

bronco · **Posted:** Thu Nov 19, 2009 4:27 pm

xphilx wrote:

thanks man! i didn't even know that you're active on this board until now. cool to see you here, checking out my log.

Well, I dont post so much and also dont read the log so much

.

I noticed you've made a deadlift PB since last time I visited, good work

.

xphilx · **Posted:** Thu Nov 19, 2009 4:51 pm

thanks!

xphilx · **Posted:** Fri Nov 20, 2009 2:11 pm

Squats
60x5
85x5
105x5
120x5
132,5x1
100x8

Bench Press
45x5
65x5
75x5
85x5
97,5x2 (+1)
75x8

Pull-Ups
3x6

Additional Exercises
Pushdowns
45x10, 45x10, 45x9
Incline Dumbbell Hammer-Curls (PITT)
17,5x~25

+ rotator cuff

trained in another gym today and found out that the bar that i use for squats, deads and military press is obviously not 5kg heavier as a normal bar. a trainer and another guy in my gy once told me so and i believed it. so you can take-off 5kg from all squats, deads and mp i did and of course also from my squat and dead pb's.

xphilx · **Posted:** Mon Nov 23, 2009 5:27 am

Squats
60x5
80x5
100x5
115x5
127,5x5

Bench Press
45x5
65x5
75x5
85x5
97,5x3 (+2)

Pull-Ups
+5x8
+5x5
+5x5

Additional Exercises
Crunches
4x20

+ rotator cuff

had to train early, what i actually prefer. i'm satisfied with what i did today. doing pull-ups now as it's recommended in starting strength: 3 unweighted sets on friday, 3 weighted ones on monday. all to failure.

xphilx · **Posted:** Wed Nov 25, 2009 3:19 pm

Frontsquats

Military Press
30x5
40x5
45x5
50x0

Deadlift
85x5
110x5
120x5
137,5x4

Additional Exercises
Crunches
3x20
Seated Calf Raise
64,5x15, 64,5x15, 64,5x15

+ rotator cuff

no comment...

vivalasvegans · **Joined:** Fri Aug 15, 2008 10:06 pm **Posts:** 1978

it's u.s. thanksgiving. one of the things i'm thankful for is the title of your workout log. i think about it sometimes when i doubt i can lift another rep.

Vegan Bodybuilding & Fitness

Shut up and Squat!

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