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    Friday 17th January Workout DL 9 sets...

    Friday 17th January


    Workout


    DL 9 sets
    Max set 3x105kg
    Front squat 8 sets
    Heaviest set/weight 8x37.5kg
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    Thursday 16th January Workout OHP 9...

    Thursday 16th January



    Workout

    OHP 9 sets
    6@35, 3@60, 3@37.5, 10@42.5, 3@40, 3@37.5, 3@35, 5@35, 20@30

    Incline Bench
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    Tuesday Bench 9 sets 8@45, 6@52.5, 4@60,...

    Tuesday

    Bench 9 sets

    8@45, 6@52.5, 4@60, 4@60, 4@60, 5@55, 6@52.5, 7@50, 25@45

    OHP 8 sets

    6@22.5, 5@27.5, 3@32.5, 5@32.5, 7@32.5, 4@32.5, 6@32.5, 8@32.5
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    Nsuns and running

    Alright so I've worked out for most of the last decade.

    I'm in decent shape but hoping to really level up during 2020.

    I'm running a program called Nsuns which is a 5/3/1 variant.

    The six...
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    Stronglifts 6 months

    Always been bad at sticking to a program

    Gonna try to stick to stronglifts for 6 months now and see if I can change my body. Have pretty much just ****ed about the last decade.

    First session...
  • Worked out thia morning Press 45kg 6-6-6-7 ...

    Worked out thia morning

    Press 45kg 6-6-6-7


    DL 95kg reps, 95kg 4 reps, 100kg 3 reps, 105kg 2 reps, 110kg 1 rep
    Will deload to start at 85kg next time. 95 felt very heavy

    Lat pulldown 57kg...
  • No gym yesterday, overslept and couldn’t work out...

    No gym yesterday, overslept and couldn’t work out in the evening.

    Dialed my cals back to 2,500
  • Ran 8k monday slow pace, legs stiff from half...

    Ran 8k monday slow pace, legs stiff from half marathon. Calories around 2,700
  • Gym yesterday sunday Bench 72,5kg 6-6-6-7 ...

    Gym yesterday sunday

    Bench 72,5kg 6-6-6-7

    Pendlay Rows 52,5kg 6-6-6-7

    Squats 60/65/70/75/80kg 6-4-3-2-1

    Chins 4,4,4
  • Ran a half marathon yesterday. Time 01:39:13...

    Ran a half marathon yesterday.

    Time
    01:39:13

    Happy with it. Gonna try to work myself down for the next one in september.

    But priority is the powerlifting.

    Running is mostly for my...
  • Powerlift competition October 5th - cured paralysis by analysis

    182cm, 78kg.

    Lifts (kgs)
    110 deadlift
    80 squat
    70 bench
    55 row
    45 press

    Competing against five friends October 5th. Following lifts (% of bodyweight)
  • Remade tje program to a PPL. I won’t be...

    Remade tje program to a PPL.

    I won’t be running for a while. And I like to exercise so going gym 3 days a week and doing nothing 4 days a week is not gonna happen.

    Went this morning for a pull...
  • Finished eating for the day. I was going for...

    Finished eating for the day.

    I was going for 2,300 cals a day but that was when I thought I'd go for a jog once or twice a week.

    On saturday I broke of the toenail of my right big toe almost...
  • Alright first workout done Bench 70kg, 6-6-6-7...

    Alright first workout done

    Bench 70kg, 6-6-6-7
    Felt fine

    Pendlay rows 50kg, 6-6-6-7
    Felt fine

    Back Squat 60kg 6, 65kg 4, 70kg 3, 75kg 2, 80kg 1.
    Form a little iffy on 75 and 80kg. Went...
  • Alright, so logging the first days worth of...

    Alright, so logging the first days worth of calories and macros.

    Calories 2,284
    Carbs 188g
    Fat 95g
    Protein 165g

    Little high on protein, actually aiming for 150g. The 15g too many should be...
  • Journaling powerlifting program to win a strength competition

    So me and five of my friends decided that we are gonna do a strength lifting competition. The day of the competition will be October 5th.

    So that gives me 5 months.

    I think I can do quite a...
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    Sticky: This looks amazing. Have been looking for a...

    This looks amazing.

    Have been looking for a program that’s good for strength where I don’t have to squat three times per week like sl and ss.

    Just decided with some friends to do a strength...
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    Routine without squats...

    Does anybody have any experience with good programs without squats and deadlift?

    Moved 4 months ago and the only gym near me has ONE squat rack.

    Even when I work out early or late there is...
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    Thanks for the feedback! Ye i actually use...

    Thanks for the feedback!
    Ye i actually use myfitnesspal and I do a 5x5 program (jason blaha's) so keeping track of things isn't really the problem. I just get crazy weight fluctuations and feel...
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    Alright well the decision is unanimous so far so...

    Alright well the decision is unanimous so far so I guess I have my answer. Thanks for taking the time guys! Just gonna have to work hard on not bulking too fast and adding that gut.
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