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This is my work out, bin training now for about 2 years. Hit a plateau and thinking of going 5x5 on my compound lifts. My squats weight is very poor but I go very low as I feel this gives me more...

Yes i have progressed well, i stated off with 1RM max on bench of 70kg and a weight of 188lbs.

My goals are 1 rep Max:
Bench 100k I am at 95k
Deads 150k I am at 120k
Squats 130k I am at 100k...

Yes we all have good and bad days, i think i will look at what i am eating..
I think it might be linked with that.

Cheers Jon

I have trained in low reps and for strenght in the past. i had the same issues.

Hi,
I have been training not for 7 months on a good diet and a combination of full body and splits.

The issue I am having is that I am not consistent with my strength.

For example on bench...

[QUOTE=IWantDefinition;354208681]My god,

also you have put tris with chest and bis with back.
i dont like this, i pref to put chest with bis and back with tris.
Or a dif day of the week.

you...

jlbush
I have been training now for 7 months,
in terms of weak body parts, all of them are weak coz only 7 months in.

1RMs in kilos
bench 95k
deads 130k
Squats 110k (not arse to floor, tried...

IWantDefinition;354208681

I will take out full deads and replace with rack lifts.
Why do i need to switch legs and shoulders?
is this a pull push thing?

i will try the new shoulder work out...

Monday ? Chest
Flat bench press barbell 4x8
Incline bench press dumbbell 4x8
Cable crossovers 4x8

Tuesday ? Back
Dead lifts 4x8
Gironda Sternum Chins 4xfailure
Bent over rows 4x8

Yes 8% would be nice, but its getting there... at first it was easy to lose fat.
but the lower you go the harder it gets!
I seem to me if have have a beer i put on 2lbs!

I started training as my new years res.
I was at 188lb when i started my 1RM where

bench 65kg/70kg
deads 80Kg
squats 85Kg


I am now at a body weight of 168ld and 1RM are

Here is my work out, i do full body 3 days a week at 4 x 8 on evey exercises.

Can I do dead Lift once every week and not over train?
I read some ppl say only every other week.
Note i take out...

I am currently doing a full body work out consisting of 5 compound following five exercises.

3 times a week, Mon, Wed, Fri.

Deads (Do every other week on a Wednesday, replaces squats and...

When do you bulk and cut?

Should it be done on body fat%

At the mo i am 12/13% body fat %

I was thinking of doing this.

Cut down to 7/8% body fat %, once i reach that start bulking back...

I feel I like better in the mirror, but i have no picks with my top off. i do notice that i have lost most of my belly. I think i will start making a record.
Yes you are right i am worried about...

after lifting I get home and drink a Protein shake (25g of whey in each scoop mix with water) then i have my dinner 30 mins after that. normaly potatos, veg and meet (chicken or beef)

I have two...

Yes thats all in Kilos.

At mo i am doing full body workouts based around

4x8 bench press, deads, squats, shoulders. then some calves, abbs and bi`s in at the end.
I do this monday, wed and fri...

When started 1rm about
bench 75k
deads 90k
squats 80k
shoulders 50k

Now
Bench 90k
deads 120k
squats 110k

When I started in Jan I measured my entire legs arms chest etc.
I have been working hard at the gym, eating high protein ect.

My work outs are either splits or full body with a focus on compound...

Use machines, that support back such as the leg press for squats.
You can also do leg curls (Hams) with little stress on the back, you can also do calves on a machine.

As for Deads, this is...