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    Increased my calories of late and eating 4 meals...

    Increased my calories of late and eating 4 meals per day now, weigh about 108kg at about 20% bodyfat.

    Thursday

    SLDL

    70kg x 5, 100kg x 3, 120kg x 2 x 2

    Front squat
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    Monday Deadlift 70kg x 6, 120kg x 3,...

    Monday

    Deadlift

    70kg x 6, 120kg x 3, 150kg x 1, 170kg x 1, 180kg x 1

    Squat

    12.5kg x 12 x 12 x 12
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    Edit

    Edit
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    OHP 132 x 5 Barbell row 132 x 5 x 3...

    OHP

    132 x 5

    Barbell row

    132 x 5 x 3

    Dumbell bench
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    I do not have microplates and the smallest...

    I do not have microplates and the smallest increment I got is 11 pounds, so the 5/3/1 program is not exact.

    Deadlift:

    154 x 7, 220 x 5, 264, x 3, 330 x 1
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    I got 407 pounds of weights but only got 12.5kg...

    I got 407 pounds of weights but only got 12.5kg dumbells and will buy some more unless the lockdown ends and then I will join this strength gym that is like $30 for the month.
  • It is hard on anti-psychotic medication but if...

    It is hard on anti-psychotic medication but if you eat healthy and do plenty of cardio then it is possible.
  • It is very multi-cultural in most cities and...

    It is very multi-cultural in most cities and plenty of hot women, according to statistics though 38% of people in England are fat and it is only getting worse.
  • POF has worked for many people and I've heard of...

    POF has worked for many people and I've heard of success stories. Make sure your opening line is unique for every person and make an effort to read their profile, talk about their interests and...
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    All natural strength journey

    I have been training since 2010, mainly for soccer but quit playing, now concentrating on pure strength, with a focus on OHP and deadlift. The aim is to possibly compete in natural deadlift...
  • Set goals using the SMART method (Google it), set...

    Set goals using the SMART method (Google it), set ambitious goals and believe in yourself.

    Remind yourself why you started and use positive quotes every single day.
  • You need to develop positive self-talk and repeat...

    You need to develop positive self-talk and repeat affirmations that motivate you, it is all a battle in the mind to stay disciplined and you can achieve your dreams if you work hard enough. Think of...
  • Thread: Deadlift help!

    by ADC53
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    Follow a structured beginners program like...

    Follow a structured beginners program like Starting Strength or Stronglifts, if you decided to just do want you want then make sure you are not deadlifting heavy more than once per week and follow...
  • 4 days is best I think, hit each muscle group...

    4 days is best I think, hit each muscle group twice a week. I prefer a mix of 3x3 and 5x5, maybe try the 531 program?
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