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

[Blade96]

Reps X KG (LB)


Press
5 x 42 (92.4) Form Improved
5 x 42 (92.4) Form Improved
4 x 41 (90.2) Form Improved-1rep

REDO once more!



Deadlift
5 x 97 (213.4) +1kg
1 x 98 (215.6) I put 99kg on but one of the weights fell of the bag as I did it!
3 x 99 (217.8) +2reps

Video



Chin Ups
8 x 5 (11)
8 x 5 (11)



________

3 x 99kg + 6kg:




Chin up tree

[Blade96]

Starting from next week Im going to bench and press more frequent.


Week 1

Monday: Bench 2x5 , Row 3x5 , Lying Leg Raises 3x10

Tuesday: Press 2x5 , Deadlift 1x2

Wednesday: Bench 3x5 , Rows 3x5 , Lying Leg Raises 3x10 (optional)

Thursday: Press 2x5 , Deadlift 1x2 , Chinups 2x8

Friday: Bench 3x5 , Row 3x5 , Lying Leg Raises 3x10



Week 2

Monday:Press 2x5 , Deadlifts 2x1-5 , Lying Leg Raises 3x10

Tuesday: Bench 2x5 , Rows 2x5 ,

Wednesday: Press 3x5 , Deadlift 2x1-5 , Chinups 2x8 (optional)

Thursday: Bench 2x5 , Rows 2x5

Friday: Press 3x5 , Deadlifts 2x1-5 , Lying Leg Raises 3x10


From Babylover:

1. Why higher frequency for the beginner.
Typically this applies to the weak, under conditioned and skinny or fat/weak guys. People with a comprehensive need a slightly different approach. For simplicities sake, we will stick to the skinny 130 pounder.

People need to break out of this false paradigm of 'split versus fully body' and various stupid **** like 'gh release from squats make your arms bigger.' This type of thinking belongs in the early 2000's when fat guys who lift weights got on the internet and started justifying why they look like ****.

The issue at hand is FREQUENCY. How many times a week are you performing movements. For the absolute beginner this is extremely important. Why? Because the more often you perform a squat, bench, dead, press etc, the faster you teach your CNS to activate what you have. This is crucial for laying the foundation for the rest of your career.

By far my best body part are my legs, and what did I do? Squat a ****load, and often. Prior to injuries I would squat more often in a month than most people will in 2 years of training. This has incredible results, and it's because of the same reason splits seem to work. I know that seems weird, but think how much VOLUME I get training at high frequency. Doing 60+ reps a week at 90% of 1rm is going to do things to your legs that not even the most intense 20 set leg session will.

So, this is why the principle behind SS works so well. It just gets people training often, and training heavy. Any beginner I train does a modified SS, but until 6 months I won't have the results to show you all. I will detail my modifications later.

Results speak loudest.

3. So what do we do instead

a. Train more often! I advocate a minimum 3x a week, but how often are beginners, once the initial soreness subsides after the first week gunning to train more. To which fat unconditioned idiots always cry 'overtrainig.' Let me make this very clear. Someone who can't squat 225x5 is physically incapable of overtraining. You simply do not have the CNS recruitment to overtrain. So, instead of sticking to the A B A, B A B, format, train as often as you feel like it. If you can go 6 days straight alternating the two workouts, all the power to you, if you are starting to feel to beaten up, drop back to 3-4. Either way, just train MORE often. You need to stop thinking session to session, and instead sit back and realise how much more volume you will complete over a 6 month period training 4x a week instead of 3. That's a 33% load increase just from doing one extra session.

[Ensix]

Reps X KG (LB)


Press
5 x 42 (92.4) Form Improved
5 x 42 (92.4) Form Improved
4 x 41 (90.2) Form Improved-1rep

REDO once more!



Deadlift
5 x 97 (213.4) +1kg
1 x 98 (215.6) I put 99kg on but one of the weights fell of the bag as I did it!
3 x 99 (217.8) +2reps

Video



Chin Ups
8 x 5 (11)
8 x 5 (11)



________

3 x 99kg + 6kg:




Chin up tree

Doing chinups on a tree branch, respect mate! Also, you should upload some form pics!

Starting from next week Im going to bench and press more frequent.


Week 1

Monday: Bench 3x5 , Row 3x5 , Lying Leg Raises 3x10

Tuesday: Press 3x5 , Chinups 2x8

Wednesday: Bench 3x5 , Deadlifts 2x1-5 , Lying Leg Raises 3x10 (optional)

Thursday: Press 3x5 , Chinups 2x8

Friday: Bench 3x5 , Row 3x5 , Lying Leg Raises 3x10



Week 2

Monday:Press 3x5 , Deadlifts 2x1-5 , Lying Leg Raises 3x10

Tuesday: Bench 3x5 , Chinups 2x8

Wednesday: Press 3x5 , Rows 3x5 , Lying Leg Raises 3x10 (optional)

Thursday: Bench 3x5 , Chinups 2x8

Friday: Press 3x5 , Deadlifts 2x1-5 , Lying Leg Raises 3x10


From Babylover:

Lol, 5 consecutive days of pressing, you dun goof'd.

[Blade96]

Doing chinups on a tree branch, respect mate! Also, you should upload some form pics!



Lol, 5 consecutive days of pressing, you dun goof'd.

Just going to try Babylovers advice. Excited a bit lol


I hope it works and does good.

[Blade96]

Reps x KG (lb)

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

5 x 58 (127.6) +1rep
5 x 58 (127.6) +1kg Just just got last rep!
4 x 58 (127.6) +1kg

The last 2 sets I bounced off my chest. Still this is a huge improvement from last time (for me).




Pendlay Rows
5 x 60 (132)
5 x 58 (127.6)
5 x 58 (127.6)

I realized that what I was doing before was not in fact pendlay rows. It was barbell rows. I wasnt expecting such a big diffidence in weight.

In this session the width of my grip was same as bench (so wide grip), my back was parallel to the floor and I use an overhand grip. Didn't expect to jump from 70kg to 58kg. Well at least my rear delts are hit more.





Lying Leg Raises
10 x 5 (11)
10 x 5 (11)
10 x 5 (11)


I tried the new one of lying leg raises (video and image below).
The old way I couldn't keep the plates between my legs and god knows how long this took me to set up.


________

Lying Leg Raises:







Pendlay Rows:





My work out area:

[Ensix]

Reps x KG (lb)

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

5 x 58 (127.6) +1rep
5 x 58 (127.6) +1kg Just just got last rep!
4 x 58 (127.6) +1kg

The last 2 sets I bounced off my chest. Still this is a huge improvement from last time (for me).




Pendlay Rows
5 x 60 (132)
5 x 58 (127.6)
5 x 58 (127.6)

I realized that what I was doing before was not in fact pendlay rows. It was barbell rows. I wasnt expecting such a big diffidence in weight.

In this session the width of my grip was same as bench (so wide grip), my back was parallel to the floor and I use an overhand grip. Didn't expect to jump from 70kg to 58kg. Well at least my rear delts are hit more.





Lying Leg Raises
10 x 5 (11)
10 x 5 (11)
10 x 5 (11)


I tried the new one of lying leg raises (video and image below).
The old way I couldn't keep the plates between my legs and god knows how long this took me to set up.


________

Lying Leg Raises:







Pendlay Rows:





My work out area:

Keep your legs straight on the lying leg raises and do it slowly, 1-2 secs up and down, very sloppy form imo. And on the pendlay rows, does the bar touch your upper abdomen? Can't quite tell. Form > weight bro.

Is the bench press +6kg (aka the bar)?

[Saintsqc]

Damn! When I look at your gym's pic and vid...I know you are one motivated man!

I tend to agree with Ensix about your program. Bench or press every day. It's going to work well until you reach heavy weight(for you). It's great to teach your CNS the movements, but I dont think it will be enough for you tris/shoulders to recover.

Try it though, we never know. You might respond very well to this kind of training. If you are able to add weight or reps every work out, keep at it.

Sometime, the key to break plateau is to rest more and eat more. Sometime, the trainee need to work harder and stop whining...but usually, more rest and more food will do wonders.

What was your previous routine?

[Blade96]

Damn! When I look at your gym's pic and vid...I know you are one motivated man!

I tend to agree with Ensix about your program. Bench or press every day. It's going to work well until you reach heavy weight(for you). It's great to teach your CNS the movements, but I dont think it will be enough for you tris/shoulders to recover.

Try it though, we never know. You might respond very well to this kind of training. If you are able to add weight or reps every work out, keep at it.

Sometime, the key to break plateau is to rest more and eat more. Sometime, the trainee need to work harder and stop whining...but usually, more rest and more food will do wonders.

What was your previous routine?

Ill try it for one week see how it goes. I hope its good. Thats my biggest concern that the shoulders and tris wont recover fast enough and also my should imbalance might get worst. My previous and my first routine was Jay Cutlers routine which I did for 6mnths. Does that mean I wasted my noob gains? I didn't think adding weight = size and so I remember benching 27kg 3x8 for like 2mnths. Also I might do bench and press 2x5 only? no 3x5

Keep your legs straight on the lying leg raises and do it slowly, 1-2 secs up and down, very sloppy form imo. And on the pendlay rows, does the bar touch your upper abdomen? Can't quite tell. Form > weight bro.

Is the bench press +6kg (aka the bar)?

The thing is though on the leg raises if I keep the legs straight the weight will slide down my legs when I reach the top of the movement so I keep them slighty bent. Ill try to improve form And the bar for rows is touching my nipples. Lifts mentioned as normal have not got 6kg added to it. When I shows a video of an exercises I will mention the 6kg bar

[Saintsqc]

Ill try it for one week see how it goes. I hope its good. Thats my biggest concern that the shoulders and tris wont recover fast enough and also my should imbalance might get worst. My previous and my first routine was Jay Cutlers routine which I did for 6mnths. Does that mean I wasted my noob gains? I didn't think adding weight = size and so I remember benching 27kg 3x8 for like 2mnths. Also I might do bench and press 2x5 only? no 3x5




The thing is though on the leg raises if I keep the legs straight the weight will slide down my legs when I reach the top of the movement so I keep them slighty bent. Ill try to improve form And the bar for rows is touching my nipples. Lifts mentioned as normal have not got 6kg added to it. When I shows a video of an exercises I will mention the 6kg bar

Until you reach 225 bench 315 squat and 405 deadlift, there is room for easy improvement. Each individual will progress at different rate. Some might be able to add weight every work out for months without problem, some will stall after only 1-2 months. That's okay, we dont have the same genetics and the same lifestyle/background. But it doesnt matter if you did a ****ty routine for months before, you still have your "noob gains".

I strongly suggest you to stick with a more "classic" program like SS. If you cant squat in a rack, look out for BB hack squat.

[Blade96]

Until you reach 225 bench 315 squat and 405 deadlift, there is room for easy improvement. Each individual will progress at different rate. Some might be able to add weight every work out for months without problem, some will stall after only 1-2 months. That's okay, we dont have the same genetics and the same lifestyle/background. But it doesnt matter if you did a ****ty routine for months before, you still have your "noob gains".

I strongly suggest you to stick with a more "classic" program like SS. If you cant squat in a rack, look out for BB hack squat.

Merci saintqc!


je voudrais do my new routine first for a few weeks and see from there. Ill go back to normal if it goes bad

[Blade96]

Reps X KG (LB)


Press
5 x 43 (94.6) +1kg
5 x 43 (94.6) +1kg


Form wasn't actually that bad. Bar went down to neck level.



Deadlift
5 x 98 (215.6) +1kg Video
3 x 99 (217.8) Tried to go for 4 reps but failed.

Hard. The sweat on hands was letting me down and almost dropped the bar. Think Ill go back to gloves.



Lying Leg Raises
10 x 6 (13.2) +1kg
10 x 6 (13.2) +1kg


__________


Notes

First time I ever worked out with a partner (who's a shrimp)

_____

Deadlift 5 x 98+6:




My mate is trying to get his form correct. This is 2nd time deadlifting

[LukeMcD]

strong pressing

when your mate gets into that position at 10 secs, tell him to sit back

[Blade96]

strong pressing

when your mate gets into that position at 10 secs, tell him to sit back

Yeah he said cheers for the advice as I showed him your comment.


I can now press him!!

[Blade96]

Reps x KG (lb)

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

5 x 59 (129.8) +1kg last rep was a force rep | Video.
5 x 59 (129.8) +1kg last 2 rep was force reps.




Pendlay Rows
5 x 59 (129.8) +1kg
5 x 59 (129.8) +1kg

Felt easy. Form could of been better but I forgot to keep my body completely motionless


_____

First time Iv had a spotter for bench and feels good!

Bench (bad view):






Rows:

[Ensix]

Reps x KG (lb)

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

5 x 59 (129.8) +1kg last rep was a force rep | Video.
5 x 59 (129.8) +1kg last 2 rep was force reps.




Pendlay Rows
5 x 59 (129.8) +1kg
5 x 59 (129.8) +1kg

Felt easy. Form could of been better but I forgot to keep my body completely motionless


_____

First time Iv had a spotter for bench and feels good!

Bench (bad view):






Rows:

Rows form was good! Don't worry, you won't be able to keep your body motionless anyway with higher weights. I suggest you try a narrower grip, maybe you're going to like it (I use a shoulder width grip, feels best).

[Blade96]

Rows form was good! Don't worry, you won't be able to keep your body motionless anyway with higher weights. I suggest you try a narrower grip, maybe you're going to like it (I use a shoulder width grip, feels best).

Isnt penlday rows suppose to be the same width as bench? the grip im using above is my bench and press grip

[Ensix]

Isnt penlday rows suppose to be the same width as bench? the grip im using above is my bench and press grip

I bench with my thumbs outside the ring, which is ridiculously wide for someone my size, and using that grip for pendlays would be one way ticket to snap city for me I assume lol. Just use the grip you feel best, I feel the shoulder width grip best, really hits the whole back.

[LukeMcD]

Isnt penlday rows suppose to be the same width as bench? the grip im using above is my bench and press grip

yes and without lower body bouncing

[Blade96]

Reps X KG (LB)


Press
5 x 43 (94.6) +0kg Went down to chin level
5 x 43 (94.6) +0kg Went down to chin level
5 x 43 (94.6) +1set Last rep was a push press | went down to neck level


Not bad.



Deadlift
5 x 99 (217.8) +1kg
4 x 99 (217.8) +1rep Yeah man

Leggo!



Chinups
8 x 5 (13.2) Form Better
8 x 5 (13.2) Form Better

______________

Next Day:

Bench
5 x 59 (129.8)Form Better
5 x 59 (129.8) Form Better Last rep was a force rep

Less force reps this time!


Pendlay Rows
5 x 60 (132) +1kg
6 x 60 (132) +1kg +1rep

[Blade96]

Press
5 x 44 (96.8)+1kg
4 x 44 (96.8)+1kg -1rep
(Not 1 rep in last set)

Form was bad. Im a disappointed. I just wanted to add 2kg a week to my press which I have never succeeded on. I can't even add 2kg a week on bench press. Hmahhahiohdihreiop


Deadlift
5 x 99 (217.8)
5 x 99 (217.8) +1rep

Yay. Video


Lying Leg Raises
10 x 6 (13.2) +1kg
10 x 6 (13.2) +1kg
12 x 6 (13.2) +1kg

___

Deadlift:

[Blade96]

Reps x KG (lb)

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

4 x 59 (129.8) -1rep
4 x 59 (129.8) -1rep
3 x 59 (129.8)

Wow. Just phucking wow. Haven't had a bad bench in ages. I can't think of anything that I could blame it on. I had more carbs this day than the other bench days...what the....huh...feel like ****..........deload to 55kg adding 2kg from there. Never been able to add 2kg a week where I have made bench PRs. Your suggestion?

Edit: By the way my 5 rep max is 59kg. Calculator says 1rm is 69kg (I doubt this-I believe it is like 64kg). Should I be using 80% of my 1rm (55kg)? This could be the reason why I suck progressing! I started and working too high!



Pendlay Rows
5 x 62 (136.4) +2kg
5 x 62 (136.4) +2kg
5 x 62 (136.4) +2kg

Okay why is my row the exercise Im progressing the fastest? WHY THE **** CANT MY BENCH PROGRESS LIKE THIS? I started low weight with rows. Could it have been that I started too high for bench??

____


Going to skip 2x5 press tommorow as I have bad doms on lower tricep. Il do 3x5 press on wednesday.

[Blade96]

Reps x KG (LB)

Deadlift
8 x 99 [217.8] +3reps

Listen to music whilst performing and didn't wear any shoes for the first time like cool people XD

[Blade96]

Reps x KG (lb)

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

8 x 50 (110) +4reps -9kg
8 x 50 (110) +4rep -9kg
8 x 50 (110) +5reps -9kg

8====D~~



Pendlay Rows
5 x 64 (140.8) +2kg
5 x 64 (140.8) +2kg
5 x 64 (140.8) +2kg

Surprised.





Lying Leg Raises
10 x 7 (15.4) +1kg
10 x 7 (15.4) +1kg
10 x 7 (15.4) +1kg

Hmm.

[Blade96]

Reps x KG (LB)

Press
5 x 44 Form Better
5 x 44 Form better

I had my induction today for college. Missed breakfast because I woke up to late!

When I tried to eat, my body just wouldn't take the food in...and so

All I had the whole day was: 2 double cheeseburgers.

I didn't expect 2x5x44kg tbh.

[Ensix]

Reps x KG (LB)

Press
5 x 44 Form Better
5 x 44 Form better

I had my induction today for college. Missed breakfast because I woke up to late!

When I tried to eat, my body just wouldn't take the food in...and so

All I had the whole day was: 2 double cheeseburgers.

I didn't expect 2x5x44kg tbh.

That's a very small amount of food lol, 2 double cheeseburgers would make a meal for me, 1 meal.

[Blade96]

Reps x KG (lb)

Bench
8 x 52 (114.4) +2kg
8 x 52 (114.4) +2kg
8 x 52 (114.4) +2kg

8====D~~



Pendlay Rows
5 x 65 (143) +1kg
5 x 65 (143) +1kg
5 x 65 (143) +1kg







Chinups
8 x 7 (15.4) +2kg
8 x 7 (15.4) +2kg
4 x 7 (15.4) +1set

[AdamNW]

subbed

[Blade96]

Reps x KG (LB)

Ok Iv had the ****test workout ever. I am so phucking anoyyed. What the ****ing ****ing cruegfvtre.

Press
5 x 44 (Neck level) Form improved
1 x 44 (Huh)
4 x 44 (another Attempt for 2nd set -Chin level) -1rep Form deproved

See notes.


Deadlift
5 x 99
4 x 99 -1rep


Lying Leg Raises

3x10x7kg

Best exercise yet.



Notes

Im very confused here. very confused.

Why was my press better on the day i had 2 ****ing double cheeseburgers (all day) than today where I had like 512g of carbs????



Also why didn't my deadlift improve??!! Was expecting 6 reps!!

It better be because I played 30mins of intense badminton this morning at 9:00. I started my workout at 7:45pm. Also yesterday I didnt eat much but that doesnt affect my workout today does it? Yesterday I biked 17miles and today my legs feel slightly jelly. I hope that explains deadlifts. Do you agree?
screenshot_2012-07-02_2152.png

[Blade96]

.....

[Ensix]

Reps x KG (LB)

Ok Iv had the ****test workout ever. I am so phucking anoyyed. What the ****ing ****ing cruegfvtre.

Press
5 x 44 (Neck level) Form improved
1 x 44 (Huh)
4 x 44 (another Attempt for 2nd set -Chin level) -1rep Form deproved

See notes.


Deadlift
5 x 99
4 x 99 -1rep


Lying Leg Raises

3x10x7kg

Best exercise yet.



Notes

Im very confused here. very confused.

Why was my press better on the day i had 2 ****ing double cheeseburgers (all day) than today where I had like 512g of carbs????



Also why didn't my deadlift improve??!! Was expecting 6 reps!!

It better be because I played 30mins of intense badminton this morning at 9:00. I started my workout at 7:45pm. Also yesterday I didnt eat much but that doesnt affect my workout today does it? Yesterday I biked 17miles and today my legs feel slightly jelly. I hope that explains deadlifts. Do you agree?
Attachment 4619653

Make a form video of press. Btw why don't you go to clavicles on press?