SS me up

[dbaf100]

Ive been training for 2 years now, gained 10kg and lost 10kg (due to sickness) since ive lost my weight i stopped doing leg workouts and focused on upper body hypertrophy workouts (AB without legs) as a result ive gained upper body strength but im very weak in my lower body atm.
Ive chosen ss to get me back on track and regain my weight and maybe even break my weight record (87*kg)

Im 19 y/o serving in the military, 77 kg / 169 lbs, 1.85m 6ft1
Goal is 90 kg by 1st of january
my current body fat level is around 16% ill end up with 20%+(i hope less)

Workout: 20.6.2010 start date
Starting Weights:
Squat - 40kg 3x5 Goal : 130kg 5 reps
Bench - 80kg 3x5 Goal: 100kg 2 reps
Deadlift - 40kg 1x5 Goal: 170kg 2 reps
Standing Shoulder press - 40 kg
Pull ups - 10,9,7 3xfailure

[dbaf100]

Great workout but very bad technique, and so i will deload for 2 weeks to practice on technique.

Squat - 70 kg
Deadlift - 80 kg
Bench- 85 kg

[Rezart Erindi]

Hey buddy, first of all welcome! Have you read THE BOOK?

[Rezart Erindi]

Sorry, double post

[dbaf100]

Hey buddy, first of all welcome! Have you read THE BOOK?

I have read the book and seen the dvd's, but still my technique requires improving i will post my video's in the near future, for some reason it isnt hard for me to deadlift the 80kg but i arch my back during the motion and other people have notified me of a pending injury, since then ive decided to practice deadlift 6 times a week to get the technique in place before adding the weights back.

[dbaf100]

Squat ----> 80kg
Standing shoulder press ----> 57.5 kg

[Rezart Erindi]

Squat ----> 80kg
Standing shoulder press ----> 57.5 kg

Hey buddy, did you do chinups or p.clean on this last workout?

[dbaf100]

Hey buddy, did you do chinups or p.clean on this last workout?

ive done pull ups, 10 reps, 8 reps then 7 reps.

[Rezart Erindi]

ive done pull ups, 10 reps, 8 reps then 7 reps.
I seem to be getting stronger each workout i hope this lasts im gonna start creatine very soon when my bench is 90kg or squat 80kg without belt

OK, then, that's very good. How are the weights feeling (you know what I mean). Try to record yourself especialy for the squats, it's very ease to screw them up when the weight feels heavy. Also the weights include the bar weight right?

[dbaf100]

OK, then, that's very good. How are the weights feeling (you know what I mean). Try to record yourself especialy for the squats, it's very ease to screw them up when the weight feels heavy. Also the weights include the bar weight right?

http://www.youtube.com/watch?v=Zloew_nEZi8 with 80kg including bar.