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High bar squat

5 x 72.5kg
5 x 72.5kg
5 x 72.5kg
5 x 72.5kg
4 x 72.5kg (AMRAP)

24 x 72.5kg = 1740kg (3836lb)

High bar back squat

8 x 65kg
7 x 65kg
7 x 65kg

All sets performed to 2 RIR.

22 x 65kg = 1430kg (3153lb)

No, that would not work. I suggest adding the weight manually and sticking to 10% increases. Also, how would you add just 1kg? Do you have 500g microplates?

As I predicted. All going well, I'll be about the same weight next week. Not planning on counting calories and starting my 'diet' until after the Jan 29th weigh in.

Jan 1st: 77.9kg (172lb)
Jan...

High bar squat - New PB, first time squatting with this weight. Last set was a real grinder.

5 x 72.5kg
5 x 72.5kg
5 x 72.5kg
5 x 72.5kg (AMRAP)

20 x 72.5kg = 1450kg (3197lb)

3197 +...

I'm not counting calories yet, so this was a bit of a surprise - probably just lost the Xmas/New Years bloat. Not expecting any weight loss next week.

Jan 1st: 77.9kg (172lb)
Jan 8th: 76.9kg...

Squatting 2x per week. 2 sets per session on deload weeks (every 5 weeks) and 3-5 sets per session for the other weeks.

I've never used my poor squat as an excuse not to squat. I've consistently squatted 2-3x per week for the last two years except when sick or injured - chin ups 1-2x per week.

On the plus side, I...

Eggs only will give you a richer omelette with no compromise in texture IMO. If you want something a little lighter you can leave out a yolk or two. Adding a splash of water (no more than a tsp per...

Yes, the program is a great choice for you. As the previous poster mentioned, you shouldn't be working close to failure when you start the program. Always include the weight of the bar in your...

Seems like he has gained a significant amount of fat since then.

Finished the last thread at 76.8kg (169lb) and put some weight on over the Xmas - New Years period, as expected. Goal should be relatively easy, but I'm on holidays until Feb and won't start my diet...

Not sure why this is in the Losing Fat forum? If fat loss is your primary goal, diet is the most important thing and cardio will burn more calories than lifting (although you should still lift to...

Here's me at 6'1" and 155lb after I cut down from being skinny fat at 170lb. I put on a little muscle while cutting because I was new to lifting.

http://imgur.com/dYOttzW

Oh, and unless you're bodybuilding lean, your stomach is going to make rolls when you sit down - it's seriously not something to stress about.

Seriously, if you've got little muscle, you'll probably have to get down to 160lb to be happy with your level of body fat. Yes, you'll look skinny, but you'll have a good lean base to start building...

Two years, very consistently, but I've had a recurring lower back injury to contend with, which has slowed my progress. Still, even while injury free I'm lucky if I can add 5-10lb to my 5-rep squat...

Satisfied, hmm....

The program I'm on (Outlift) is primarily concerned with hypertrophy, which is my main goal. Gains are definitely slower than I'd like, but I'm really enjoying the program - my...

Yep, he's right.

Confidence and charm go a long way too. Out of all of my high school friends, the one who pulled the most was average looking, 5'11" and maybe 130lb soaking wet. He was, however,...

Fierce 5 Novice is a great program, but the 'long term' makes me think you might be after something else. Progress on my squat and bench slowed to a crawl after 2-3 months doing F5. I kept it up for...