captfit

Hello guys its been a long 5 days i have been out of action , couldn't do any workout in gym , did get some time to swim once and few game of table tennis but that was all . Now what i am thinking is that i only have 2 days this week that i can workout that is Fri and Sat , Sun the gym is closed and Mehdi says we shouldn't do 2 workouts together so i am thinking is tomorrow i will do my workout A Squats , Bench and Rows . And on Saturday i will do Workout B without Squats that is OHP and DeadLifts . That way i will have 2 workout sessions this week .

Time off was good , the job takes me away so cant do much about it but no complaints . I did film my session but have to pack for another trip so cant upload it now , how are your sessions going on ?

15/12/12 WEEK 8 WORKOUT #20 B SQUATS Bar x 10 8 x 27kg 5x47 kg 5x5x72kg 3 times during my set for Squats i thought this is it i am not doing anymore but somehow just pushed myself and finished my 5x5 . Overhead Press Bar x 10 1x5x22 kgs 1x5x27kgs 5x5 x 37 kg Deadlift 1x5x57 kgs 1x5x77 kgs 1x5x87 kgs This felt great , lifting 7kgs more than my bodyweight definitely feels good , i did get a video too for today but have to pack for tomorrow's flight so no time to upload . Overall Really heavy workout today so i wonder if 3 days of squats a week is getting too much now with the increasing weight . I am leaving again to Bangalore for 4 days so next workout will be after 4-5 days only , but maybe i will use the hotel gym for some light workouts .

I had a quick question mate , by the time you reached your Personal Best in Squats during your 5x5 days were you still able to squat thrice a week with regular weight increments ??

All the best for your training ! I read your earlier post , 16 sets of Deadlift wow , that is intense and motivatng for me

Hello everyone just came in last night, so workout will be tomorrow . Feeling a little strange not working out for a week now and i will only be able to do one workout this week that will be tomorrow , and that's a big workout as i will be aiming for new PB in Squats , Deads and OHP . Only thing after missing one full week i am still not sure if i should carry on the increment from where i left or just do one workout to get back into the feel . Is one week a break long enough for a lower weightlifting workout session ? Anyhow i plan to eat like crazy today and hope to rack up all the weight tomorrow . How's it going with you all ?

Thanks for the advice mrbear666 . No workouts for next 3 days have to go out to Calcutta for some work . See you all on Thursday , cheers

Really summarized the picture wonderfully .

I did not see this video before that is some nasty weight , good motivation . So how are high reps working for you , you are even managing good weight with it .

08/12/12 WEEK 7 WORKOUT #19 A Decline Crunches 3x10 SQUATS Bar x 10 ,8 x37kg, 5x47 kg , 5 x 50kgs I did not do my required 5x5 for squats today , i just couldn't feel the strength while i was doing my warmup and just felt the weight would be too heavy and i'l end up wasting myself . So just did few warmup sets too get the blood flow for better recovery . I do not feel any Soreness post workout in my legs considering i am squatting heavier than ever before , is it good or bad ?? BENCH PRESS Bar x 10 , 8x27kg , 8x37kg 5 x 5 x 50kg BARBELL ROWS 5 x 5 x 50kg Dips Bodyweight 3x5 Push ups 2x10 I felt a little low on energy through out the workout despite having a Peanut Butter JAm sandwich pre workout . I guess maybe training so hard for 7 continuous weeks the first time in my life the body is asking for some rest . My next workout will be on Thursday now that i have to go out of station for 3 days . So i should get a decent break that way .

Haha Black Craps haven't heard that one before , but i love Ross Taylor man when he gets into the grove its just amazing to see him bat . I am way too much into cricket but sadly the team is not making me any proud .

Its same for me i find OHP most difficult to do . Yes Deadlift video will be up and coming probably by Thursday next week . Delhi is okay the weather is cold now but whats not cool is England kicking India a big time in the butt ,in the Test Series . You into cricket ?

happy Happy Birthday mate ... may you got stronger and fitter just the way you want !

I definitely notice the difference looking in the mirror, and my wife is happy with the change (That's the most important thing, or so I'm told) Indeed pleasing the lady makes all the effort worth it " title="Applause" /> Reading your post i feel even more motivated i guess its just been month and a half i am working out on Stronglifts and i shouldn't be over thinking on size gains yet . I should first aim at getting by 12 weeks and then see where i stand . As for as Bodyweight is concerned i guess with the coming festive weeks ahead there only place its gonna go and that is up

06/12/12 WEEK7 WORKOUT #18 B SQUATS Bar x 10 ,8 x 27kg, 5x47kg 5x5x69.5kg Overhead Press Bar x 10 1x5x22 kgs 1x5x27kgs 5x5 x 34.5 kg Deadlift 1x5x47 kgs 1x5x82 kgs Assisted Chin Ups - 3x5 Okay so the workout was okay , i was a little overwhelmed when i saw the weight on the squat rack , but i just managed to pull out all the reps without any assistance . OHP was okay , i know its a weak area and i tried some techniques discussed earlier and push pressed last few reps on some sets , but completed my 5x5 . Deadlift welll this was a little surpirse , i packed on around 82kgs thats like 3 kgs more than my bw and in my first attempt i couldn't lift the weight i underestimated a little bit but after that i did manage all my 5 reps . I really need to get a form checked done now that the weight is heavy , a deadlift video next week . I aim to eat 2700-2800 Calories today lets see if i can get there by end of the day .

I had one quick question mate , how were the physical aesthetics after the strong-lifts regime . I know its basically a strength training program but now that you have done it for so long i would really like to know how much of that strength attributed to physical development .

Thanks mate the back does seem coming off well with all the Deadlifts and Rows but i am yet to see similar improvement in Chest as that has always been a very weak area for me . Good thing i am finally able to do Body weight dips and i am trying to do them every time i bench just to get that extra stretch .

I was not taking any as of yet as they are way to expensive here in India , almost twice the price i see on Bodybuilding.com . But i have a cousin coming in from Dubai sometime this month so i will ask him to get a 5lbs jar of ON Gold Standard or something similar . That should keep me primed for the next month or so . As of now i am taking in around 2200-2400 Calories . 100-110gms Protein , 200gms CArbs and 70-80gms FAt .

The one on left is dated 8th Nov 2012 The one on right is dated 28th Nov 2012

04/12/12 WEEK 7 WORKOUT #17 A Decline Crunches 3x10 SQUATS Bar x 10 ,8 x10kg, 5x30kg 5x5x67kg BENCH PRESS Bar x 10 , 8x27kg , 8x37kg 5 x 5 x 47kg BARBELL ROWS 5 x 5 x 47kg Dips Bodyweight 7, Assisted 1x10 As soon as i finished Squats i felt like i should pack up and go home lol , having 25kgs each side definitely felt good but exhausting. I really need to up my calorie intake and try something for a better recovery now as every workout is a new challenge as i have crossed my previous max in almost all the lifts . Every time i will be lifting now i will be aiming to lift more than i ever did previously , will put up some pics today .

Dude you really eat a lott that's a lot of potatoes in there that's like my 2 meals combined . Way to go man i wish i could eat so much .

I was not adding the weight of Barbell to my lifts as of now but i guess that causes confusion for others and me as well . So these are my current updated lifts : BENCH PRESS - 44.5kgs BARBELL ROWS - 44.5kgs OVERHEAD PRESS - 32kgs DEADLIFT - 77kg SQUATS - 65.5kg

01/12/12 WEEK 6 WORKOUT #16 B SQUATS Bar x 10 ,8 x20kg, 5x30kg 5x5x48.5kg ( 65.5kgs) Overhead Press Bar x 10 1x3x22.5kg 5x5 x 15kg DEadlift 1x5x30 1x5x60 ( 77kgs total with BArbell ) The workout was mixed one today i did my Personal Best on Squats today and struggled a bit on the last rep of last 3 sets . Could feel my Quads and Hams stretch on every rep . Next came Overhead Press warmed up well but was very tired from Squats but still loaded the weight for this workout and bummed out in 3 reps . I just decided to deload and work on form , i am in no hurry to get hose nos and i got down to 15kgs from 22.5 , Will build up from here . Was very dissapointed over the failed attempt and deload of weight . So to get over the negativity instead of the scheduled upgrade from 50kgs last time to 55kgs this time i put in 5 more and now it was standing at 60kgs+Barbell so today i finally reached my Body weight in Deadlift , the form could have been a little sloppy as the weight did feel heavy , but at least something to cheer up about . Although really pissed about the OHP .

Wohoo amazing finally the hard work pays off ! Definitely deserved the beer and fooooood

+2 on that Good to hear about mother's recovery but yes its sad when a close friend is in such a scenario , i hope the added motivation gives you all the push you need to kill this one .