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  1. #31
    Registered User NoGainNoPainBro's Avatar
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    Monday, 6.25.18

    Squats (Highbar)
    198 x 5 x 3

    Bench
    121 x 5 x 3

    Deadlift
    265 x 5

    Had to squat high bar, since my shoulders were absolutely fried the rest of the week after the workout last wednesday There is definetely something wrong with mylow bar squat setup, from benching I never get problems.

    However, bench form was good, deadlift felt farily easy.
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  2. #32
    Registered User NoGainNoPainBro's Avatar
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    NoGainNoPainBro is offline
    Wednesday, 6.27.18

    Squats (Highbar)
    204 x 5 x 3

    Bench
    126 x 5 x 3

    Pendlay Row
    115 x 5 x 3

    Barbel Curl
    Triceps Extension (db)

    Ill try to milk the rest of my linear progression by eating as much as possible and hopefully get all weights up a little bit. However I'm already at 176lbs at 1.70m / 5.6ft. Has any one a good suggestion for a program to lose fat after finishing starting strength? Just continuing the same program while cutting, trying to maintain all weights?
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  3. #33
    Registered User NoGainNoPainBro's Avatar
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    Friday, 6.29.18

    Squats
    215 x 5 x 3

    Bench
    132 x 5 x 3

    Deadlift
    276 x 5 x 1

    Curl (db)
    Triceps Extension (db)

    Tried low bar again and really concentrated on the correct setup. I fixed a few things:
    - looking down instead of up (looking up helped my to not do good morning squats, however I read it can be the cause of shoulder issues)
    - concentrating on keeping my back tight
    - gripping the bar more tightly - my attempts to not carry the bar with my arms resulted in a loose grip that made the bar slide down my back
    Was pain free! I'll try to stick to this.

    If everything goes right, I will finally set new PRs next wendesday, in all 3 lifts!
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  4. #34
    Registered User Ahlim's Avatar
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    Ahlim is just really nice. (+1000) Ahlim is just really nice. (+1000) Ahlim is just really nice. (+1000) Ahlim is just really nice. (+1000) Ahlim is just really nice. (+1000) Ahlim is just really nice. (+1000) Ahlim is just really nice. (+1000) Ahlim is just really nice. (+1000) Ahlim is just really nice. (+1000) Ahlim is just really nice. (+1000) Ahlim is just really nice. (+1000)
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    I'm in!
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  5. #35
    Registered User NoGainNoPainBro's Avatar
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    NoGainNoPainBro is offline
    Originally Posted by Ahlim View Post
    I'm in!
    Welcome!

    Monday, 7.2.18

    Squats
    220 x 5 x 3

    Bench
    138 x 5 x 3

    Pendlay Row
    121 x 5 x 3

    Curl (bb)
    Skull Crusher

    Was a good training, feel ready for setting new PRs on wednesday!
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  6. #36
    Registered User NoGainNoPainBro's Avatar
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    NoGainNoPainBro is offline
    Wednesday, 7.4.18

    Squats
    226 x 5 x 3
    PR

    Bench
    143 x 5 x 3
    PR

    Deadlift
    281 x 4

    Chin Ups (band supported)
    10
    6
    3 (miscounted on this one I think)
    6

    Curl (db)
    Triceps Extencion (db)

    Finally new PRs in squatting and benching ! Deadlift unfortunately I didn't make it, 4th rep was not very clean anymore, so I didn't try the 5th.
    I think it makes sense to introduce the light squat day on wendesdays again, and do deadlifts the same day. Squats are very hard to finish (but form is still good), and there is not much energy left for the deadlift.
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  7. #37
    Registered User NoGainNoPainBro's Avatar
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    NoGainNoPainBro is offline
    Friday, 7.6.18

    Squats
    231 x 5 x 3
    PR

    Bench
    146 x 5 x 3
    PR

    Pendlay Row
    127 x 5 x 3

    Press (db)
    Curl (bb)
    Skull Crusher
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  8. #38
    Registered User NoGainNoPainBro's Avatar
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    Monday, 7.9.18

    Bench
    149 x 5 x 3
    PR

    Squats (highbar)
    220 x 5
    198 x 5 x2

    Pendlay Row
    129 x 5 x 3

    Press
    88 x 5 x 3

    Curl (bb)
    Skull Crusher

    I think I might have shoulder tendonitis. I just can't get the low bar position right without shoulder pain, it hurt the whole weekend. Had to do high bar again, overestimated in the first set what I'm capable of lifting with that form.

    Maybe one reason could be that I didn't do overhead presses for probably a month? Wanted to get my bench up, but maybe that was a little one sided. Will do them after my main lifts from now on. Was surprised that I could almost press my old press weight, even after having had a new bench PR today.
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  9. #39
    Registered User NoGainNoPainBro's Avatar
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    Wednesday, 7.11.18

    Bench
    151x 5 x 3
    PR

    High Bar Squats (light)
    151x 5 x 2

    Deadlift
    281 x 5
    PR

    Press
    90 x 5 x 3

    The shoulder pain is becoming a real problem. Today I had it also when benching. Before it only occured if I did low bar squats before. I think I might have shoulder tendonitis...
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  10. #40
    Registered User NoGainNoPainBro's Avatar
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    Friday, 7.13.18

    Bench
    154x 5 x 3
    PR

    Squats (highbar)
    204 x 5 x 3

    Pendlay Row
    132 x 5 x 2

    Press
    94x 5
    88 x 4 x 2

    Today I benched red plates for the first time Really happy about that.

    Rows were pretty bad, I guess it's because I was carrying heavy stuff yesterday and came into training with sorce biceps.
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  11. #41
    Registered User NoGainNoPainBro's Avatar
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    NoGainNoPainBro is offline
    Here is a video of me bench pressing. Feedback is highly appreciated!
    https://forum.bodybuilding.com/showt...post1556195241
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