Reply With QuoteTo keep you from catching that old pesky disease again you may want to check out the online coaching. I gather that the second set of lifts are recorded in pounds not Kilograms.
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Road to 200/300/400/500 on LP
Been stuck in a rut for 1-2 years now with very inconsistent progress and regression, and was infected with fuckarounditis. Came to the realization that I have probably been a novice all along while I was on all of these intermediate/advanced programs. Now working on atoning myself by building an even better strength base.
Age:21
Height:6 ft 2
Weight: 270lbs
Restarted LP a couple of weeks ago:
SQ: 140kgx5x3
Bench: 90kgx5x3
DL: 160kgx5
Press: 52.5kgx5x3 thereabouts
Currently:
SQ: 375x5x3
BP: 230x5x3
DL: 420x5
OHP: 140x5x3
So far my suspicions have been right. I'm quite sure that all of these numbers are in all time 5x3 PR territory now. Currently just DLing on Light Day/Wednesdays. I am planning to do powercleans 2x a week once I get the time. Gonna micro load on my presses now in 2.5lbs increments. Just gonna try to go as far as possible on LP with as little screw ups as possible.
Last edited by alphagamma; 12-13-2016 at 03:41 AM.
Member
To keep you from catching that old pesky disease again you may want to check out the online coaching. I gather that the second set of lifts are recorded in pounds not Kilograms.
Member
Lol, thanks for telling. Hopefully I can get into online coaching in the near future.Originally Posted by carson
LIGHT DAY
SQ 120kgx5x2
OHP 63.75kgx5x3 (+1.25kg)
DL 192.5kgx5 (+2.5kg)
Bar speed on the OHP and DL was abit slower than I would have liked. Gonna up the protein intake by a little bit.
Last edited by alphagamma; 12-14-2016 at 09:35 AM.
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HEAVY DAY
Squat: 172.5kgx5x3 (+2.5kg)
Bench: 106.25kgx5x3 (+1.25kg)
Comments:
Squat: Gassed the hell out of me, but the videos showed a pretty smooth bar speed. Pretty happy.
Bench: Straightforward workout, but grinded through the 2nd set because I wasnt tightening up my glutes. 3rd set was much easier.
I dont know where I am at in terms of er1m, but these are definitely the most I have done for 5x3 so far. Only managed like 105kgx5x1 for the bench earlier this year.
Last edited by alphagamma; 12-16-2016 at 04:54 AM.
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MONDAY
Squats: 175kgx5x3 (+2.5kg)
OHP: 65kgx5x3 (+1.25kg)
FFS just can't get it together to do my cleans. Need to stop being a lazy ass.
Comments:
Squats: Today I focused on bar speed, and I am feeling more powerful coming out of the hole. Unfortunately for my last set I neglected setting my back properly so the bar went forward off the midfoot. Overall quite happy with today's squats. Didn't really feel like a grind and I kept rest to 5-7 minutes instead of 10. Depth was good as well.
OHP: Last rep was a grind. Need to get tighter.
Onward and upward! Looking forward to crushing 4 plates soon.
Last edited by alphagamma; 12-19-2016 at 04:41 AM.
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WEDNESDAY
Light Squats: 125kgx5x3
Bench Press: 107.5kgx5x3 (+1.25kg)
Deadlift: 195kgx5 (+2.5kg)
Comments:
Bench Press: I had to do deadlifts before my bench, so my grip was kinda weak. Last rep was a grind.
Deadlift: Also tough on the last rep. Fairly happy with how my back held up during the rep. While lifting I thought I badly rounded my back, but looking at the video, it was only rounded a little bit.+
Last edited by alphagamma; 12-21-2016 at 06:06 AM.
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FRIDAY
Squats: 177.5kgx5x3 (+2.5kg)
OHP: 66.25kgx5x3 (+1.25kg)
Macros weren't on point for the past 1-2 days so these were harder than normal...looking forward to eating more over the weekend!!
Member
MONDAY
Squats: 180kg x5x3 (+2.5kg)
Bench Press: 108.75kgx5x3 (+1.25kg)
WEDNESDAY
Light Squats: 130kgx5x2
OHP: 67.5kgx5,3,2 (+1.25kg)
Deadlift: 200kg (+5kg)
@!#@!$@!$E@
Got caught with the flu so it most probably screwed up my press. My deadlift was fine however, even with the 5kg increment (just no space on the bar for the 10kg,5kg,2.5kg, and 1.25kg plates). Now I am not sure what caused my OHP stall. FFS the flu really pissed me off.
Anyway, the squats are here: 4 Plates 5 x 3 - YouTube
Member
FRIDAY
Squats: 182.5kgx5x3 (+2.5kg)
Bench: 110kgx5, 105kgx5x2
MONDAY
Squats: 185kgx5, 170kgx5x2
OHP: 62.5kgx5x3
During the warmups it was clear that I won't be able to do 67.5kg on the OHP, so I figured that I need a deload. Just CBF with sets across on the squats anymore. Too gassing.
vegetableboy
Nice lifting dude
Do you do any chin ups or power cleans?
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