veggiesasquatch

Bar Dips or bench dips?

If its bar dips gym may have a dipping belt.

Just a tip, usually strength training you'll I've yourself 2-3 mins between sets. Maybe something to start now so you get use to it

Phewww, Night shift. Pretty beat & tired, what you get working shifts. Dragged my ass through this " title="Applause" />

Main lift:

Deadlift (not programmed & light all 5 reps): 60kg 70kg 80kg 100kg x2

Assistance again from Matt Kroc's program:

Barbell rows: 60kg x8 70kg 2x8 Easy enough so will increase weight after deload

Lat pull downs: light for warm up 2x10 then 3x12 with the 63 plate. Used these to stretch my lat which has been sore the last few weeks...might do these & pull ups on a rotating idea.

T-bar rows: 40kg x8 50kgx8 60kg x8

Dumbbell rows: 36kg x10 34kg x10 32kg x10

Ab work: side bends with 20kg plate 35 reps, cable crunch with the whole stack 20 reps

You look like someone's who's dabbled is some sweaty arse action at some time or another

A new health food shop has opened in my city. Same people who had one which closed down about a year ago. They stock a good range of hemp/pea/soy protein.

Also a lot of things like vegan cheeses (it's basically plastic I swear down), smoked tofu ect. It's just so expensive...may try a s bag of pea protein, not holding much hope for taste mind. Most important they stock zest & their vegan pesto's...literally this is pure sex in a jar, boom.

So you're doing all of that with that much food? Pretty obvious why your engery levels are low, that's not to sound like a d-bag.

What is it you're trianing for?

Pre bed meals I just take a home made protein bar or a shake, I can eat well so I don't do a pre bed anymore.

When I did I'd just have something like a oat topped wholemeal bagel with PB. I'd get two down me with loads of PB & drink a pint of milk (usually rice milk).

My advice is to try eating a bigger meal post workout, if you can. Failing that you have the option of using higher calorie foods if you struggle to eat.

A fav of mine is pesto, wham that over 120gram of pasta. If you have a protein shake as a snack during the day, pre make it & add 2 bananas...whizz it up. That's an extra 200ish calories with little effort.

It's things like adding hummus to a fake cheese/meat salad sandwich. 50 calories here, 30 there soon stocks up.

My gym pal isnt a big eater (he eats meat) so he cooks in cocoanut oil, butter ect obviously this isn't our path but the idea is sound. He is doing very well with this method.

How often are your cardio/gym sessions? Put up a typical week of cardio/weights & a typical days worth of food:)

Read up on carb back loading as you eat last rather early. You have almost 12 hrs without food.

RDX...nothin special, they do the job. I use to use their range for Keysi (knee pads, gum shields ect)...

Wish my lower back could take that much heavy barbell rowing now, may have to work up to that kinds weight again with the Krock assistance

I'm just generally grumpy...don't need an excuse

Leaves? Damn vegetarians!

Man the fuck up

Ye it's about finding what works...you made find that a pre workout type shake will give you a pick me up. Personally they do nothing for me, not matter how much I take haha

Don't overlook a pre bed meal, as you train early

An hour isn't really enough time, I allowed almost 2.5 the other days & when I hit some weighted side bends I was mini sicking:/

On a serious note; if I train on a day off usually I eat round 8:00, set off at 10:30 & finish by say 12:00.

15 mine before I'll down 10g of bcaa & about 5 right after, simply because I haven't eaten much. If its where I'm in on an evening/after a night shift & I've eaten plenty of food I just use 5g in the morning & post workout. Also things like this are awesome!

http://www.myprotein.com/uk/products/exceed

A good pre workout meal I kinda stumbled on is this: Wholewheat bagel, banana & agave syrup with PB

Also increase you oats to 1 whole cup. If you're lacking energy then you need to increase something before you train. How often are you hitting cardio?

Half hour before....espresso, banana (large) & peanut butter.

Also bcaa's can help

Have a week off next week. Goal:

Gain some weight...well hello bucket full of peanut butter! No where's the spade.

Ps: Tofu actually makes me angry....very angry

Thurs-12th-July Cycle 1 week 2 (3x3)

Main lift:

Bench press: (warm up sets all 5 reps 37.5kg 45kg 55kg) 65 x3 72.5 x3 82.5 x3+6

Assistance

Close grip bench (programmed): 42.5kg x8 50kg x8 57.5kg x6

Incline bench (programmed): 42.5kg x8 50kg x8 57.5kg x6

Push downs: 45 plate x10 55 plate x10 65 plate x10

dumbbell press: 24kg's 3x8

Dumbbell incline flyes: 18kg's 3x15

Tricep work various things like kick backs, head knockers until I got 60 reps...no rest.

Fri-13th-July (3x3)

Main lift:

Squats: (warm up sets all 5 reps 50kg 65kg 75kg) 87.5kg x5 100kg x3 122.5kg x3

Assistance

Hypers: 4x10

Leg press: 150kg 2x15 200kg 1x15

stiff legged deads dumbbell version: 24kg's 2x20

Leg curls: various weights 3x15

Ab work both day.

Let's have a look at the spilt you've been following & weight/sets/rep ranges

Nice to see someone actually doing a proper program!

Will be following this from now on...

If you're starting to feel a bit worn down and not liking the lifting too much at the moment, what do you think of Wendler's suggestion of doing a 2-day/week split? It would definitely give you a bit more recovery time, and with the stress from work that might be a good short-term solution.

Thanks for the post. Lifting two days a week would not be very productive for me though

Also the re-programming has helped

Tbh mini I haven't ever thought to..it's not something that's ever interested me but I'll read up on it.

How I'm training right now is helping, not push pushing the main lift but hitting more higher reps (like 10 max haha)

Starting strength or stronglifts both for beginners. also builtfit had a great 3 day strength template, this pushed me to a 135kg barbell row for 3 reps in the space of 8 weeks

Also to put things into perspective, I'd sooner miss a training session than a days worth of food

Though people train the way Justin has shown, you don't have to do it this way.

When people have chest/tricep day the movements shall be pushing, back is the reverse...you'll pull.

I have trained  for a while now where I push & pull, this keeps the workout actually balanced. So when I bench or over head I'll do 5x10 pull ups between the sets, dumbbell rows on bench day.

I Made great gains on size & strength by training full body Mon-Wed-Fri. 

Progression...keep at it