███ ██ Blade96's Quest to Solid Sheer Strength | Demolish. Destroy.Dominate. ██ ███

[Blade96]

Stick with 41kg on the press and try 2 more times. If you still fail, reset 5kg or so.

Gotcha!

[Blade96]

RepsXKG (LB)


Bench Press
Warmup: 8x34 (74.8) (2mins later) 5x43 (94.6) (4mins later)...

5 x 54 (118.8)
4 x 54 (118.8)
4 x 54 (118.8)

Argh! Redo. See notes.




Rows
5 x 60 (132)
5 x 60 (132)
5 x 60 (132)

Felt good doing pendlay rows for the first time and if Im correct you should drop the bar down with a dead stop? well thats what I did anyway and my back was almost parallel with the floor and not at a 45 degree bend like a BB row. Last rep on last set I had to use little momentum.





Lying Leg Raises
7 x 1 (2.2)
8 x 1 (2.2)
10 x 1 (2.2)

Again these felt great. Finally found an exercise that I am able to do that target prominently the lower abs....and with weight!










Notes

I hope one of the following reasons explain my poor bench performance:

- Only ate one banana today. Normally I eat 2 on lift days.
- Had a roast for dinner. I normally eat rice for dinner which is a source of carbs. (I workout 45mins after dinner by the way)
- I played badminton for PE today which drained some energy. Last time I played badminton I had a really **** workout and felt a little tired.

[Blade96]

I also downloaded the app 'Liftinglog' to track my progress from the android market.

[Blade96]

RepsXKG (LB)


Press
5 x 41 (90.2)
5 x 41 (90.2)
5 x 41 (90.2)

I press the bar going down to nose-chin level to prevent shoulder injury. Not sure if the form was better than last weeks...



Deadlift
7 x 88 (193.6)

Felt good. Got a video



Barbell Curls
8 x 27 (59.4)
8 x 27 (59.4)
8 x 27 (59.4)

Form was defiantly better!

[Ensix]

RepsXKG (LB)


Press
5 x 41 (90.2)
5 x 41 (90.2)
5 x 41 (90.2)

I press the bar going down to nose-chin level to prevent shoulder injury. Not sure if the form was better than last weeks...



Deadlift
7 x 88 (193.6)

Felt good. Got a video



Barbell Curls
8 x 27 (59.4)
8 x 27 (59.4)
8 x 27 (59.4)

Form was defiantly better!

Why do you not go down to your clavicle while pressing?

Also, video of deadlift? I'd like to judge your form.

[Blade96]

Why do you not go down to your clavicle while pressing?

Also, video of deadlift? I'd like to judge your form.

http://youtu.be/QzjEhV-kVdM

Deadlifting 94kg- lifting from 10kg plates


EDIT: This is how I used to squat (went from 30kg to 60kg on it)

http://youtu.be/XDl_epxZ1jk

[Ensix]

http://youtu.be/QzjEhV-kVdM

Deadlifting 94kg- lifting from 10kg plates


EDIT: This is how I used to squat (went from 30kg to 60kg on it)

http://youtu.be/XDl_epxZ1jk

Don't raise your butt that high on the deadlift, otherwise it's good.

And that squat video must be the most random video I've ever seen. First, you're wearing a yellow hair clip, second, the video has classical music for background, and third, I have no idea what is holding that barbell in place.

[Blade96]

RepsXKG (LB)


Bench Press
Warmup: 8x34 (74.8) (2mins later) 5x43 (94.6) (4mins later)...

5 x 54 (118.8)
4 x 54 (118.8)
3 x 55 (121)

For fook sake! Was I born to fail on bench? Been on this weight before I started this log and never been able to do all 15 reps! Think Im going to do 3x3 from now on starting at 55kg next workout. Also Im going to add 3x5 flyes so my chest muscle is active 3x a week. I also think its my diet- not eating enough. The thing drawing me back is that for break and lunchtime at school I get £4. £2 for break and £2 for lunch. I cant get anything above 500cals with that money.

^ Please Help




Rows
5 x 61 (134.2)
5 x 61 (134.2)
5 x 61 (134.2)

Felt good.





Lying Leg Raises
10 x 1 (2.2)
10 x 1 (2.2)
10 x 1 (2.2)

Did decline leg raises. Feels good.

[Ensix]

RepsXKG (LB)


Bench Press
Warmup: 8x34 (74.8) (2mins later) 5x43 (94.6) (4mins later)...

5 x 54 (118.8)
4 x 54 (118.8)
3 x 55 (121)

For fook sake! Was I born to fail on bench? Been on this weight before I started this log and never been able to do all 15 reps! Think Im going to do 3x3 from now on starting at 55kg next workout. Also Im going to add 3x5 flyes so my chest muscle is active 3x a week. I also think its my diet- not eating enough. The thing drawing me back is that for break and lunchtime at school I get £4. £2 for break and £2 for lunch. I cant get anything above 500cals with that money.

^ Please Help




Rows
5 x 61 (134.2)
5 x 61 (134.2)
5 x 61 (134.2)

Felt good.





Lying Leg Raises
10 x 1 (2.2)
10 x 1 (2.2)
10 x 1 (2.2)

Did decline leg raises. Feels good.

I suggest a major deload for bench press. Pick a weight you can easily do 3x10, and then move up like 2.5kg, this should definitely work. Also, no point adding flyes imo, I'd rather add explosive pushups if anything.

Also, you shouldn't feel bad about your school money, I don't get daily allowance for food. Most of my school days, I only eat 1-2 buns/rolls (I don't know the fcking word lol).

This what I mean:




And I'm sure you can imagine that one or two of that will not satisfy my hunger for 6-8 hours. My diet must be the worst of teen bb lol.

[Blade96]

I suggest a major deload for bench press. Pick a weight you can easily do 3x10, and then move up like 2.5kg, this should definitely work. Also, no point adding flyes imo, I'd rather add explosive pushups if anything.

Also, you shouldn't feel bad about your school money, I don't get daily allowance for food. Most of my school days, I only eat 1-2 buns/rolls (I don't know the fcking word lol).

This what I mean:




And I'm sure you can imagine that one or two of that will not satisfy my hunger for 6-8 hours. My diet must be the worst of teen bb lol.

What do you suggest I deload to? 45?

So this should work yes?

[Ensix]

What do you suggest I deload to? 45?

So this should work yes?

I suggest deload to 40kg, then work your way slowly up again, e.g. you managed 3x10x40kg next workout you do 3x10x42.5kg. And yes, this should work.

[rasse226]

If your having trouble benching you should find another way then benching on a skateboard. The main thing about technique in BP is tightness and benching on a skateboard will only make you
very unstable and you have zero tightness

[Blade96]

I suggest deload to 40kg, then work your way slowly up again, e.g. you managed 3x10x40kg next workout you do 3x10x42.5kg. And yes, this should work.

OK I'll take your advice. Thanks


Why 10 reps though?

Also I don't have .5kg plates so I'll just have to increase the weight by 2kg

[Ensix]

OK I'll take your advice. Thanks


Why 10 reps though?

Also I don't have .5kg plates so I'll just have to increase the weight by 2kg

Well, you've worked with reps 5 or below, 10 reps will be more effective, since you were used to low reps.

[Blade96]

Well, you've worked with reps 5 or below, 10 reps will be more effective, since you were used to low reps.

Im going to do 3x3 first and see how that goes. If this doesn't work then I will do 3x8-10 like you suggested. Repped when I spread some rep first.

Can I do 8 instead of 10?

[UngeneticAzn]

Well, you've worked with reps 5 or below, 10 reps will be more effective, since you were used to low reps.

That's not how it works...

[Blade96]

RepsXKG (LB)


Press
5 x 42 (92.4)
2 x 42 (92.4)
4 x 41 (90.2)
5 x 39 (85.8)

I dont think form was too good on 1st set. Really ticked off here. Going to do 41kg 2 more times.



Deadlift
7 x 89 (195.8)

Felt good. Got a video



Barbell Curls
8 x 28 (61.6)
8 x 28 (61.6)
8 x 28 (61.6)

Some swinging. Redo

Flyes
8 x 9 (19.8)
8 x 9 (19.8)
8 x 9 (19.8)

Diet

[Blade96]

Iv deloaded twice on 54kg and its not working. Doing 3x3 bench on 55kg. Suggestions?

[xCISx]

Impressive rows mang, nice log. I admire your determination even without a gym membership and lack of resources. keep it up

[Blade96]

Cheers mate!

Impressive rows mang, nice log. I admire your determination even without a gym membership and lack of resources. keep it up

[Blade96]

hope my images don't dissappear like last time.

[UngeneticAzn]

Are you gaining any weight? Bench and press stall very quickly if you aren't getting in enough calories. Also, I can't see your pics...

[Blade96]

Are you gaining any weight? Bench and press stall very quickly if you aren't getting in enough calories. Also, I can't see your pics...

I will post a graph of my weight log. its just flucuating.

Pics are now there

[Blade96]

RepsXKG (LB)


Bench Press
Warmup: 8x34 (74.8) (2mins later) 5x43 (94.6) (4mins later)...

3 x 55 (121)
3 x 55 (121)
4 x 55 (121)

For some reason completing the 1st set easy felt really good.




Rows
5 x 63 (138.6)
5 x 62 (136.4)
5 x 62 (136.4)

Felt good.





Lying Leg Raises
10 x 1.5 (3.3)
11 x 1.5 (3.3)
11 x 1.5 (3.3)

Did decline leg raises. Feels good.

[Blade96]

Considering doing 5/3/1




Monday
Bench - 5/3/1
Pendlay Rows - 3 x 5
Lying Leg Raises - 3 x 10


Wednesday
OHP - 5/3/1
Deadlift - 5/3/1
Barbell Curls - 3 x 8


Friday
Bench - 5/3/1
Pendlay Rows - 3 x 5
Lying Leg Raises - 3 x 10





Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5
Wave B. Warmup, 80% x 3, 85% x 3, 90% x 3
Wave C. Warmup, 75% x 5, 85% x 3, 95% x 1



_______________________


Just to make sure im doing it correctly would it go like this?
For bench My 1RM is 60kg. Jim suggests use 90% so that is 54kg.

So...1st bench session is..
Bench: 45kg x 5 ,
48kg x 5 ,
51kg x 5


2nd session of bench:
48kg x 3
, 51kg x 3 ,
54kg x 3



3rd session of bench:
45kg x 5,
51kg x 3 ,
57kg x 1


end of mesocycle.



______________

next meso cycle ( +2kg to 60kg which is my 1rm):


[/U]1st session (Wave a)
47kg x 5
, 50kg x 5
, 53kg x 5



wave B:

50kg x 3
53kg x 3
56kg x 3


wave c


47kg x 5
53kg x 3
59kg x 1



and so on...



That means I have to wait 3 weeks until I start hitting PRs....






EDIT:GOING TO DO 531 FOR BENCH AND PRESS ONLY.

CALCULATING AT:
BENCH 1RM - 65KG
PRESS 1RM - 49kg



Also working sets RM will be descending . E. G 85% x 5 80% x 5 75% x 5



Going to try to add 2kg at least on press and bench a month. Don't think IV ever been able to do that lol.







Edit again: forget it. I'll just carry on as normal

[Blade96]

^^ Forget about that.


Going to try 5 x54kg again


Ever since the skiing holiday I have become weaker. My personal PR is 56kg x 4.

[UngeneticAzn]

I wouldn't jump straight from SS to 5/3/1. If you can't progress on SS, try Madcows progression first.

Also your diet choices look fine. As long as you're getting enough calories, I don't think it really matters at 15 years of age.

[LukeMcD]

I wouldn't jump straight from SS to 5/3/1. If you can't progress on SS, try Madcows progression first.

Also your diet choices look fine. As long as you're getting enough calories, I don't think it really matters at 15 years of age.

this

ss - beginners
madcow - intermediate
5/3/1 - advanced

[Blade96]

RepsXKG (LB)


Press
4 x 41 (90.2)
5 x 41 (90.2)
5 x 41 (90.2)

1st set, last rep I went down too low. When I do OHP I go down to mouth level. Think Ill go down to 40kg on friday but to clavicle level. After that Ill go to 42kg which is scary for me. BEEN ON 41KG FOR TOO LONG!


Deadlift
5 x 90 (198)
2 x 92 (202.4)




Clap Pushups
8 x 4 (8.8)
8 x 4 (8.8)
8 x 4 (8.8)

Felt good.



Barbell Curls
8 x 27 (59.4)
8 x 27 (59.4)
8 x 27 (59.4)

REDO

[Blade96]

RepsXKG (LB)


Bench
Warmup: 8x34 (74.8) (2mins later) 5x43 (94.6) (4mins later)...

5 x 54 (121)
5 x 54 (121)
5 x 54 (121)

FUUUUUUUUUUUUUUU YESSSSSSSSSSSSSSSSSSSS!!!!




Rows
5 x 63 (138.6)
5 x 63 (138.6)
5 x 63 (138.6)

Felt good.





Lying Leg Raises
10 x 2 (4.4)
10 x 2 (4.4)
12 x 2 (4.4)

Did decline leg raises. Feels good.





Notes

So happy with bench. Possible reasons why I had one of the best workouts ever:

-Watch the Kai Green video and he emphasizes the mind how you got to believe you can do it. Strong mind connection.
-Ate more than usual
-No music makes me concentrate better



I will do 54kg next time aswell. I will not let my ego throw me out the window.










Should I Bulk up or not? im 64kg (143lb) with lots of belly fat.