klaatu21

I've noticed small changes on my whole body, I'm just going to lower the weights for a bit, up the reps and try and pack on the lean mass for a few months to see what I can do. An experiment I suppose, then I'll start 5/3/1 and see how that goes:)

I'm right there with you, I guess I'm just being Cain and want to see more physical development as opposed to strength for now, then I'm gonna check out 5/3/1

2/05

day 59

squats

1x8x20

1x5x40

1x2x60

5x5x80kg

bench

1x8x25

1x5x35

1x2x45

5/3/2/2/0x55kg

row

1x8x20

1x5x35

1x2x50

3/4/3/3/3x62.5kg

totally powered through my squats im back baby

bench was a bloody challenge though

row was difficult to but these both were new weights so im not surprised.

followed by 13.6miles to my first vegetarian/vegan society meeting last night, was amazing , id say 85-90% of the members are vegan.

and on a side not ive just broke the 100 mile mark on my bike since april and i have a 50 mile cycle tomorow

No not at all but after this month it will be six months of 5x5 so I want to take the strength gains I've made and use them to put on more mass than I have. I'm gonna have 4-6 weeks of cutting then change the routine up because I'm starting to not enjoy stronglifts now.

That's my drug of choice:) the harder I find it to get out of bed in the morning the happier I am, especially if I haven't got work haha

You and me both brother, would the warm ups I'm doing at the minute be ok? I've just realised I've got critical mass the same day as I'm gonna be working out my maxes, I'm gonna be dead by the end haha

Don't worry about it man:) what kind of weight would you recommend for the warm ups? I don't want to go too heavy and sell my self short on the heavy lifts but I don't want to go too light and not be warmed up enough

I've been doing sting lifts 5x5 for nearly six months now and have had some good results in increased strength but I'll be stopping at the end of may and having a month or so to cut. Afterwards I'm planning on focussing on increasing mass. Does any of you guys know of an effective routine/split to recommend? Preferably based mainly on compounds

And should I still do some warm up reps like normal? Sorry for all the questions I just like to plan ahead

Sweet, I've pencilled it in for the end of may as I won't be upping my lifts in June just keeping them the same as I'll be cutting but trying not to lose lean mass, would that be the right thing to do?

how long should i rest between attempts?

how would i test my maxes? padded cycling shorts is the best advice id give, haha

really?are those actually good numbers? awesome, wasnt too bad, was on nights most of this week, helse the low mileage, got a 50mile ride out planned for saturday that im keeping everything crossed for good weather, how about you?

29/04

day 58

SQUATS!!! fuck yeah

1x8x20

1x5x40

1x2x60

5x5x77.5kg

overhead press

1x8x10

1x5x20

1x2x30

2/3/3/3/3x37.5kg

deadlift

1x8x40

1x5x60

1x2x85

1x4x110

so ive decided as i only have 4 weeks left of strong lifts im gonna focus on that and that alone.

squats are back, fuck yeah, not a single bit of pain or discomfort, felt really strong. and considering my pr of 80kg was back at 7th of march ive not lost any strength and actually felt stronger.

oh press was a bust though, i have had a permanent stitch on my left side just under my ribs for about three days that made me struggle.

and i only just failed on my last rep of deads, pissed me off so god damn much.

25/04

day 57

bench press

1x8x20kg

1x5x30

1x2x40

5x5x52.5

barbell row

1x8x20kg

1x5x30

1x2x50

5x5x60

pull overs

3x8x17.5kg

seated cable rows

5x3x60kg

tricep pull downs

25kg to failure

20kg to failure

15kg to failure

10kg to failure

5kg to failure

back up to match my pr on bench

new pr or rows

all in all a good session

and on a side note managed to get 40 miles in on my bike:)

still on 5x5 just not doing squats for now, ill hopefully be starting them again on monday, go for it ross its awesome

hell no, this just makes me want to push harder

14/03

day 52

press

1x8x10

1x5x20

1x2x30

5/5/5/3/2x37.5

deadlift

1x8x50

1x5x70

1x2x90

1x1x110

underhand cable pull down

5x3x70

upright rows

5x3x50

bicep curls to failure

35kg

30

25

20

15

10

5no leg presses today, im going to do them on bench days so i can save my legs for deadlifts

di amazingly better on oh press, will definitely own it next week

deadlifts were no good, only managed one, ill get there, may need a deload as 105kg were sketchy towards the last few reps, still not going to give up.

20/04

day 55

leg press

1x8x70

1x5x100

1x5x120

5x5x140

bench press

1x8x20

1x5x30

1x2x45

5/5/5/5/4x52.5

bent over row

1x8x20

1x5x30

1x2x45

5x5x57.5

pull overs

3x8x15kg

seated cable rows

5x3x55kg

tricep pull downs

25kg to failure

20kg to failure

15kg to failure

10kg to failure

5kg to failure

new leg press pr

bench was a bloody dissapointment, i really struggled on the last rep.

new pr on barbell rows too, pretty sucessful session:)

14/03

day 52

leg press

1x8x75

1x5x100

1x2x125

5x5x140kg

press

1x8x20

1x5x25

1x2x32.5

3/4/4/3/3x37.5

deadlift

1x8x50

1x5x70

1x2x90

1x2x110

underhand cable pull down

5x3x65

upright rows

5x3x45

bicep curls to failure

35kg

30

25

20

15

10

5

really impressing my self with the leg presses

oh press, new target wasnt met but i was strong, so very happy with what i managed.

deadlifts weregood but bloody hard, ill nail it on monday.

16/04

day 53

leg press

1x8x70

1x5x100

1x5x120

5x5x135

bench press

1x8x20

1x5x30

1x2x40

5x5x50

bent over row

1x8x20

1x5x35

1x2x45

5x5x55

pull overs

3x8x25kg

seated cable rows

5x3x50kg

tricep pull downs

25kg to failure

20kg to failure

15kg to failure

10kg to failure

5kg to failure

new leg press pr

bench was fine, still on a deload so no surprises there

new pr on barbell rows too, pretty sucessful session:) feeling like a beast lately

14/03

day 52

leg press

1x8x50

1x5x75

1x2x100

5x5x130kg

press

1x8x10

1x5x20

1x2x30

5x5x35

deadlift

1x8x35

1x5x65

1x2x90

1x5x105

underhand cable pull down

5x3x65

upright rows

5x3x45

bicep curls to failure

35kg

30

25

20

15

10

5

no squats but going for leg presses for the near future, impressed myself with 130kg to start with.

finally managed 35kg press:)

105kg deads:D new new pr, the last two reps were a little sloppy but my grip held out.

one of the trainers at the gym has started to do caliper body fat tests and circumference measurements, so i treat my self once a month after pay day haha. my bike is my mistress:) all i can think about is her and im desperate to get out all the time. works busy as fuck at the minute so its hard, but got a nice 20 mile ride out planned on monday if the weathers good:), hows things with you?

12/04

day 51

leg press

1x5x75

1x5x100

1x5x120

1x5x130

bench press

1x8x20

1x5x30

1x2x40

5x5x47.5

bent over row

1x8x20

1x5x35

1x2x45

5x4x55

pull overs

3x8x25kg

seated cable rows

5x3x50kg

tricep pull downs

25kg to failure

20kg to failure

15kg to failure

10kg to failure

5kg to failure

no squats but i gave leg presses ago as im finally back on my bike so i wanted to do some leg work, not a single twinge and blew my self away with the weight i was moving.

bench was easy as it was a deload.

rows were tough but i only failed on the last rep each set.

09/04

day 50

no squats still

overhead press

1x8x20kg

1x5x25

1x2x30

35kg 5/5/5/4/5

deadlifts

1x10x20

1x5x60

1x2x80

1x3x105

under hand cable pull downs

5x3x60kg

upright rows

5x3x40kg

bicep curls to failure

30kg

25kg

20kg

15kg

10kg

5kg

still no squats but my leg is feeling majorly strong. shoulder presses were better than last time, ill nail the bastards next time. deads were amazing, only managed 3 but its all good .

shuffled around my assistance work as im trying to figure out what works best still, started the bicep curls from 30kg this time as im feeling stronger and it shows.

had my body fat and circumferences done again, my body fat % has gone up from 11.2 last month to just over 13 this month but i think last was too low.

3cm increase on chest,

1 cm increase on upper arm,

hips and waist the same

2 cm increase on thichs and thats even with out squats

and im finally back on the bike now so weather permitting ill be getting some serious miles in this month so next bf% test next month should see big differences:).