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

[Blade96]

Dedication.Discipline.Determination


_____________________________

Backround

-Been training for a year but only Iv been taken it seriously for the last month.

-Right now I don't have access to the gym and I workout at home.

-I lack equipment. I have gone up to a 90kgx5 squat using plastic,unstable boxes. I also use this boxes for benching which is much harder as the bar is in above me 90 degree elbow angle so I use a fair amount of energy bringing the bar up when doing my 1st rep. For Deadlift I have used all my plates and so I just have to increase reps for now or add more sets.

_____________________________

Here are my current lifts so far for working sets [Excluding 6kg bar | KG]

Bench: 54
Squats: Stopped doing these (http://forum.bodybuilding.com/showth...hp?t=143303543)
Deadlift: 96
Row: 70
Press: 39
Crunch: 20
Flies: 11
Barbell Curls: 33

Weight: 145lb
______________________________


My Routine (Modified SS)

A

Bench Press 3x5 | 5mins rest
Rows 3x5 | 5mins rest
Crunches 3x8-12 | 2mins rest


B

Press 3x5 | 5mins rest
Deadlift 1x5
Barbell Curls 3x5 | 3mins rest
Flies (Optional) 2x5 | 3mins rest

_____________________________


''Today I will do what others won't so tommorow I can do what others can't.''

[Ensix]

Don't exclude the bar weight it'll just cause more confusion. Also, I see you've gained weight, you were like 135lbs or lower months ago?

Anyway you should do something for those bowed legs, there are definitely some exercises that help fix bowed legs a bit (knee strengthening exercises).

I'll keep my eye on this log!

[Blade96]

Workout A #1

RepsXKG (LB)



Bench:
5 x 54 (118.8)
5 x 54 (118.8)
4 x 54 (118.8)


Should I move to 55kg next time? Or stay at 54kg? Expected all reps to be completed...



Rows
5 x 71 (156.2)
5 x 71 (156.2)
5 x 71 (156.2)


Form wasn't great so I think Ill do these 1-2 more times.



Crunches:
8 x 20 (44)
7 x 20 (44)
5 x 20 (44)


Received a cramp on my oblique on 2nd set. Had a minor back pain when sleeping.

[mapes345]

Good luck on your routine. Subbed. You're doing a similar routine to me. Check my log out in my sig!

[Blade96]

Workout B #1

RepsXKG (LB)


Press
5x39 (85.8)
5x39 (85.8)
4x39 (85.8)

As I did my 4th rep, as the bar was at the top of my motion, my Dad pushed the garage door, hitting the barbell. I felt powerful after 1st set. However the bar only went down to chin level (not chest).



Deadlift
5x97 (213.4)



Barbell Curls
5x33 (72.6)
5x33 (72.6)
5x33 (72.6)

I did a considerable amount of swinging. Deload

[aJayJay]

My Routine (Modified SS)

A

Bench Press 3x5 | 5mins rest
Rows 3x5 | 5mins rest
Crunches 3x8-12 | 2mins rest

B

Press 3x5 | 5mins rest
Deadlift 1x5
Barbell Curls 3x5 | 3mins rest
Flies (Optional) 2x5 | 3mins rest

Is there any gym which you would be able to join thats near you? as a vital part of SS is squatting. Also, why are you doing barbell curls for 5 reps? Im guessing you want size on your arms which is why you have added curls. Progress is looking good so far, keep it up!

[Blade96]

Workout A #2

RepsXKG (LB)


Bench Press
4 x 55 (121)
4 x 55 (121)
3 x 55 (121)
2 x 57 (125.4)


What.The.**** - I expect 5/4/4 at least!. To make up for this I did 2 reps of 57kg as my 4th set 3mins after 3rd set. When doing my fourth set I bounced the bar off my chest. Is this a way of cheating? What should I do next bench press?




Rows
5 x 71 (156.2)
5 x 71 (156.2)
5 x 71 (156.2)


Form is better!





Taking the week off as I'm going to ski in Austria! Any tips and advice you would like to tell me before I go? (which is about 20mins time)

[Blade96]

Workout B #2

RepsXKG (LB)


Press
5 x 40 (88)
5 x 40 (88)
4 x 40 (88)

Form wasn't too great. Bar went down to nose level :/ Redo


Deadlift
3 x 98 (215.6)
3 x 93 (204.6)
1 x 90 (198)

Lost major grip strength. Due to a bad first set I added more sets (3mins rest between sets).



Barbell Curls
5 x 30 (66)
5 x 30 (66)
5 x 30 (66)

Minimal swinging here.







Can people comment as it motivates me please? I put in quite an effort making this log look good for you guys. Thanks.

[erwynsof]

#YOLO

I believe you should start squatting again, however add weight on very slowly, starting with just the bar or maybe 30kg with correct form and a gradual progression, I can't see how your legs would worsen, they are unlikely to miraculously straighten themselves but your muscles should grow and strengthen proportionately, keep up the log and let's see those numbers rise.

[Ensix]

Workout B #2

RepsXKG (LB)


Press
5 x 40 (88)
5 x 40 (88)
4 x 40 (88)

Form wasn't too great. Bar went down to nose level :/ Redo


Deadlift
3 x 98 (215.6)
3 x 93 (204.6)
1 x 90 (198)

Lost major grip strength. Due to a bad first set I added more sets (3mins rest between sets).



Barbell Curls
5 x 30 (66)
5 x 30 (66)
5 x 30 (66)

Minimal swinging here.







Can people comment as it motivates me please? I put in quite an effort making this log look good for you guys. Thanks.

No offense but your routine sucks. You should do chinups instead of curls, the only thing you do for back is rows, and with 71kg, which I believe you do with utter ****ty form.

Just do a basic push/pull 4 times a week, jeez.

[TooStronk]

Welcome .Keep your breaks between 1-2 minutes, 5 is way too much.

[Blade96]

Workout A #3

RepsXKG


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

5 x 54
4 x 54
5 x 53

Loss strength due to week off. I just got the last rep on the 3rd set; after benching I think I messed up my CNS; whenever I turn my neck left it hurts. Deload to 52kg

Rows
5 x 71
5 x 71
4 x 71

Quality of form reduced. Redo



Notes
The one week off really showed up today.

[Blade96]

No exaggeration was used in the following:

During my skiing holiday with the school for a week a typical diet would look like this...


Breakfast
1 carton of orange juice
a small bowl of cereal (about 40 pieces of cornflakes would fill the bowl)
Choclate bar


Lunch
This was the most decent meal of the day despite it containing 800- calories.


Dinner
absolutely shocking. A banana contained more calories than dinner. One night we had 23 peas, a thumb size piece of meat and about 150 pieces rice.

Lost 4lb in a week.

[UngeneticAzn]

If you're going to post a log for others to view, then you should at least respond to their advice. I agree with Ensix and others, if you are rowing with nearly 180 lbs, your form is most likely horrible. You should be touching your abdomen with the bar on every rep with MINIMAL swinging and an arched back.

Make sure you are touching your upper chest for each set of press, and don't have excessive arch in your back. The bottom portion of each rep is what hits the delts the hardest. Also, I don't know why you're doing curls for 5 reps, increasing to sets of 8-12.

Your routine is decent though, although I would add something for your upper back and legs (if you can't squat, do leg extensions or leg press). I've been your old log and posts, and it seems you've gotten quite a bit stronger and more knowledgeable. I've subbed to this log and hope you take our advice.

[TooStronk]

Please EAT, your way too small and look at your last meals throughout the day, horrible! There is ABSOLUTELY no point going to gym if you don't eat properly.

[Blade96]

If you're going to post a log for others to view, then you should at least respond to their advice. I agree with Ensix and others, if you are rowing with nearly 180 lbs, your form is most likely horrible. You should be touching your abdomen with the bar on every rep with MINIMAL swinging and an arched back.

Make sure you are touching your upper chest for each set of press, and don't have excessive arch in your back. The bottom portion of each rep is what hits the delts the hardest. Also, I don't know why you're doing curls for 5 reps, increasing to sets of 8-12.

Your routine is decent though, although I would add something for your upper back and legs (if you can't squat, do leg extensions or leg press). I've been your old log and posts, and it seems you've gotten quite a bit stronger and more knowledgeable. I've subbed to this log and hope you take our advice.

repped. for rows I believe I can do 75kg (165lb) with perfect form. Im on 77kg right now and I belive in 1-2 sessions time it will be perfect enough to move on. yes bar touches abdomen.

As for bench the bar is 0-1cm above chest and I will from now increase reps to 8 on curls.

I would love to to leg extensions but I lack equipment. I will take a picture of my garage soon.

I will consider your advice. cheers azn.

[Blade96]

Welcome .Keep your breaks between 1-2 minutes, 5 is way too much.

It said on the ss forum keep rest times 3-5mins?

[Blade96]

No offense but your routine sucks. You should do chinups instead of curls, the only thing you do for back is rows, and with 71kg, which I believe you do with utter ****ty form.

Just do a basic push/pull 4 times a week, jeez.

Cant do chinups no more

[Ryandrummer]

It said on the ss forum keep rest times 3-5mins?

But, your not even doing SS doe...
Get squatting brah

[Blade96]

Workout B #3

RepsXKG (LB)


Press
Warmup: 8x20 (44) (2mins later) 5x32 (70.4) (4mins later)...

5 x 40 (88)
4 x 40 (88)
5 x 40 (88)
(3.50min later...)
2 x 40 (88)

To make up for the 4 reps on the 2nd set I did to more reps at the end. Should I go for 41kg next time?


Deadlift
5 x 85 (18

Deloading to 85kg but from now using no belt as I want to strengthen lower back.



Curls
8 x 25 (55)
8 x 25 (55)
8 x 25 (55)

Form was excellent


Notes
Just realized Im not afraid deloading anymore! Before i cared about weight and I was to scared to drop down.




Brought some whey today. 47g of protein per scoop for £20! Normally I can only find 20g per scoop. Also brought a protein shake container.


By the way do you want lb as well as kg? Because here we use kg more than lb. It will take me more effort to type this up and converting it but its up to you

[Blade96]

This is my working area by the way. Barbells are behind me.

Edit: image was taken like a year ago? when abs were visible

[UngeneticAzn]

Dang, such a spacious gym (notsrs). How do you manage to lift in there? Unless it's bigger than it looks.

Putting up lbs would be nice! Also, all the weights in this log are without the bar's weight? It would be a lot easier to know how much you lift if you included that.

[Blade96]

Dang, such a spacious gym (notsrs). How do you manage to lift in there? Unless it's bigger than it looks.

Putting up lbs would be nice! Also, all the weights in this log are without the bar's weight? It would be a lot easier to know how much you lift if you included that.

all lifts are excluding the bar. When I first started I didnt include the bar and now Im just so used to not adding the bar weight. It also messes my calculations. It feels good when you're disappointed with an exercise then you think your actually lifting 6kg higher.

Ill put LB aswell.

[Blade96]

Workout A #4

RepsXKG (LB)


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

5 x 52 (121)
5 x 52 (121)
6 x 52 (121)

Glad I deloaded. Move up next time.


Rows
5 x 71 (156.2)
5 x 71 (156.2)
5 x 71 (156.2)

Did some swinging. Deloading to 68kg (149.6)



Crunches
5 x 20 (44)
5 x 20 (44)
5 x 20 (44)


Notes
Not bad. Finally got video of me benching the 52kg (58kg if bar included) on boxes.

[Blade96]

Heres the 52kg bench (58kg if bar included):

http://www.youtube.com/watch?v=FsTF1esOGVs

[rasse226]

I would never ever ever do that, lol. But if its impossible for you to go to a gym then do the best with what ever you have

[Blade96]

Workout A #4

RepsXKG (LB)


Press
Warmup: 8x20 (44) (2mins later) 5x32 (70.4) (4mins later)...

4 x 41 (90.2)
5 x 40 (88)
4 x 40 (88)

What the? Should I do 40kg or 41kg next time?



Deadlift
7 x 86 (189.2)






Curls
8 x 26 (57.2)
8 x 26 (57.2)
8 x 26 (57.2)

Felt a little tired when doing curls. Small swinging here.

[Blade96]

RepsXKG (LB)


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

5 x 53 (116.6)
5 x 53 (116.6)
5 x 53 (116.6)

Harder than expected. Tried to go for 6 reps on 3rd set but failed.



Rows
5 x 68 (149.6)
5 x 65 (143)
5 x 65 (143)

Im going to start doing Pendlay Rows which is alot stricter. Next time I will do 60kg (132lb) and go up from there.





Crunches
6 x 20 (44)
6 x 20 (44)
6 x 20 (44)

Want to do hanging raises but don't know where.

______________________

My bench set up:

[UngeneticAzn]

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

[Blade96]

RepsXKG (LB)


Press
Warmup: 8x20 (44) (2mins later) 5x32 (70.4) (4mins later)...

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

Felt good. REDO



Deadlift
7 x 87 (191.4)



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

Hard. A bit a swinging here. REDO