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07-17-2014, 06:20 AM #2161
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07-17-2014, 07:49 AM #2162
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07-17-2014, 02:10 PM #2163
so im on placement for the next few weeks. im a physio student, so gone from being on summer break to full time work and am struggling to get used to it. was thinking of dropping accessories for these few weeks and just doing squat, bench, dead, BOR and OHP on the respective days. when i pick back up on the accessories should i drop the weight 10% or pick up where i left off from?
also i tried working out yesterday before work and failed miserably, gave me a migraine so stopped not even half way through and had failed lifts. should i count this as a fail or just keep going with the same weight next workout?
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07-18-2014, 06:24 AM #2164
- Join Date: Jan 2013
- Location: Memphis, Tennessee, United States
- Posts: 77
- Rep Power: 161
When you start back on your accessories try for the same weights. 10% can be quite a bit when it comes to accessories so maybe try dropping just 5lbs off is possible if needed.
Repeat the same workout. Also try to figure out why you had a bad session. Sleep? Diet? Outside Distractions? Pinpoint the cause and try to correct it.more/more/more
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07-20-2014, 09:16 PM #2165
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07-21-2014, 02:53 PM #2166
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07-21-2014, 03:06 PM #2167
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07-23-2014, 05:45 AM #2168
yo, I'm 16, 80kg and 184cm. Been lifting on and off for like 12 months doing my own **** (bro splits)… Didnt really make to many gains,
lifts stats:
bench: 5 reps 60kg
Db shoulder press: 15kg 10 reps for 2 sets
Deadlift: 120kg 5 reps, need to work on form so i haven't done it in like months
Squat: 70kg for 5 reps, need to work on flexibility so using leg press now
Should i jump on this program or continue to do a bro split? i want to get bigger, so ill be bulking….. What do i do?
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07-23-2014, 05:52 AM #2169
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07-23-2014, 07:27 AM #2170
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07-25-2014, 03:44 PM #2171
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07-25-2014, 07:34 PM #2172
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07-26-2014, 01:41 AM #2173
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07-26-2014, 05:03 AM #2174
Coming to the end of what I can gain from ICF but unsure where to look to next. Am not able to progress for 5x5 any more so had been increasing the weight once I get 3 or 4 sets of 5 and just doing as many sets of 5 as possible, then drop down 2.5kg, as many more sets as possible etc.
eg if I did bench 85 2x5, 4+f, then do 82.5x5 for last 2 sets
The program has taken me to deadlift 200kg x 5 and bench of 85 kg 3x5/82.5 kg 5x5. Am not currently BB squatting as gym has no squat rack and smith machine was ****ing with me knees, got to 135kg 5x5 on smith though a few months ago. Have been doing bulgarian split squats recently to keep quads with a bit of training. Also since only training deadlift for lower body my smith squat has still gotten stronger.
My press and row are stalling similarly but not sure what the best routine to move on to is. I'm starting to find recovery just isn't there for training pretty much every other day.
Tempted by 5/3/1 boring but big, but the progression is only every month and I still think I can probably manage more than that doing what I'm doing. Should I just stick with what I'm doing atm as I am still progressing a bit every month.Started lifting Jan 2014
Bench 225 lbs x 1
Squat 405 lbs x 1
Deadlift 500 lbs x 1
5 plate deadlift but only 2 plate bench crew
Noob gains crew
500 lbs deadlift crew
UK brah
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07-26-2014, 06:17 AM #2175
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07-26-2014, 09:19 AM #2176
- Join Date: Aug 2011
- Location: Pennsylvania, United States
- Posts: 1,102
- Rep Power: 789
Getting sick and tired of getting stalled on some lifts and having to lower 10% over and over again. The ones I keep getting stalled at are CGBP, DB Seated Incline Curl, bench press, and standing overhead press, and sometimes skullcrushers. Otherwise the rest of my lifts are progressing constantly. What can I do to not STALL and get STUCK at a weight.
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07-26-2014, 12:17 PM #2177
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07-26-2014, 01:52 PM #2178
Try microplates? Like 1kg plates or smaller. It's not the 5lb increase but if you could do 5x5 before at whatever weight, then a couple extra kilos/lbs might help you as it is small increments.
I know Blaha intended the first three main lifts to be sequenced, but maybe you could switch up the accessory lifts?
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07-26-2014, 01:54 PM #2179
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07-26-2014, 02:14 PM #2180
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07-27-2014, 10:59 AM #2181
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07-27-2014, 04:32 PM #2182
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07-29-2014, 01:40 PM #2183
Started this program today. I have to say, it didn't feel like too much. I saw that expected time to complete ranging from 1.5hrs to 2.5 - if anyone takes 2.5hrs there's something wrong.
Can someone give me an idea of what these numbers are like in terms of benchmarks? I lifted for 3 months previous at home:
SQUATS (5X5) @ 55KG/123LBS
BENCH (5X5) @ 50KG/100LBS
BARB ROWS (5X5) @ 43.5KG/97LBS
SHRUGS (3X8) @ 20KG/44LBS (DUMBELLS AS BARBELLS WERE TAKEN)
BARB SKULL CRUSHERS (3X8) 21KG/47LBS
BARB CURLS (3X8) 15KG/33LBS
CABLE PULL THROUGHS (2X10) 21KG/46LBS
KNEELING CABLE CRUNCHES (3X10) 25.2KG/55LBSLast edited by Lionaround; 07-29-2014 at 01:54 PM.
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07-29-2014, 02:19 PM #2184
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07-29-2014, 02:45 PM #2185
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07-29-2014, 03:04 PM #2186
The routine will take ~2 hours once you're near the end of it and you're squatting 300 5x5. Your lifts will shoot up quick provided you eat, rest, and form is good.
He made a video explaining this and IIRC it was DOH barbell row. Although I did Pendlays.
When I ran this I did +5lbs/session and +10 on DLs if I could. When you can't do +5 anymore you can try microloading.
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07-29-2014, 03:28 PM #2187
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07-29-2014, 03:29 PM #2188
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07-30-2014, 09:55 AM #2189
I just started this workout,i never lifted for real,just 6 months there,3 months here,sometimes skip a week etc.Today i started with workout B as it's wednesday and it felt good,simple but good.The only thing that i couldnt do right was the Deadlifts,i really need to work on that.Last month i was doing a 4day split HIML,it felt good that one too,but after reading this thread i will try this for now.Thanks for sharing this workout!
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07-31-2014, 06:31 AM #2190
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