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  1. #501
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    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Monday September 12 - Volume Day
    Bench: 87.5kgx5x5 @ RPE 7.5, 8, 8.5, 8.5, 8.5
    Squat: 127.5kgx0
    Row: 100kgx7 90kgx12,9
    Curl: 45kgx14,9 40kgx10,10
    Hanging leg raises: 40, 20, 15

  2. #502
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    Quote Originally Posted by Lion Heart View Post
    Monday September 12 - Volume Day
    Bench: 87.5kgx5x5 @ RPE 7.5, 8, 8.5, 8.5, 8.5
    Squat: 127.5kgx0
    Row: 100kgx7 90kgx12,9
    Curl: 45kgx14,9 40kgx10,10
    Hanging leg raises: 40, 20, 15
    Still having problems dude?

  3. #503
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    Wednesday September 14 - Recovery Day
    Squat 127.5kgx3x5
    Press 50kgx3x5
    Chinup 10kgx12,7 and 5kgx10
    Hang Clean 52.5kgx5x3 PR

    Friday September 16 - Intensity Day
    Squat 130kgx3x5
    Bench 97kgx2x3 @ RPE 8.5, 8.5 PR
    Rack Pull 197.5kgx5 @ RPE 7 PR
    Hanging Leg Raises 35, 19, 15

    This week has been a good week for gainzzz. PRs galore! Excited to be edging closer to benching two plates for reps and also getting my squat back up to where it was.
    Last edited by Lion Heart; 10-16-2015 at 05:55 PM.

  4. #504
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    Monday September 19 - Volume
    Press 64kgx5x5 @ RPE 8, 8, 9, 10, 9 volume PR
    Squat 132.5kgx3x5
    Row 90kgx9,10,9
    Curl 45kgx9, 42.5kgx9 40kgx12,10

    Such a long day. Can't wait for me two week holiday from work starting Friday!

  5. #505
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    Wednesday October 21 - Recovery Day
    Squat 90kgx3x5
    Bench 60kgx3x5
    Chinup 10kgx3xreps

    Friday October 23 - Intensity Day
    Press 73kgx3,1,1 PR
    Leg Press 230kgx4xreps
    Leg Curls 4 sets
    Back Extension 20kgx3xreps

    Didnt feel like heavy rack pulling this week. I'll go for 200kgx5 next week. My phone hasnt been woking and I usually note my workouts on that so dudnt get a chance to note down my workouts properly hence the reps notation.

  6. #506
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    Monday September 26 - Volume Day
    Squat: 135kgx3x5
    Bench: 87.5kgx5x5 @ RPE 7.5, 7.5, 8, 8.5, 8.55
    Row: 90kgx13,14 100kgx6
    Curl: 45kgx13,9 42.5kgx10 40kgx10
    Hanging Leg Raises: 39, 15, 15
    Last edited by Lion Heart; 10-26-2015 at 02:15 PM.

  7. #507
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    What BW and macros are you hanging around these days? I think Jordan has given me a break at 565/235/109 for now! Looks like you're getting the Squat back quite quickly!

  8. #508
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    I'm 91kg @ 16.7% body fat according to the US navy test.

    Macros have been the same for quite a while:
    High 2x week: 220/715/100
    Low 5x week: 240/525/121

    I'm thinking about going on a cut soon to get back down to 8-10% body fat. Kind of wanted to add bit more muscle but it is what it is and I quite fancy being leaner as I think I look better that way.

  9. #509
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    Quote Originally Posted by Lion Heart View Post
    I'm 91kg @ 16.7% body fat according to the US navy test.
    That's pretty respectable, to be fair. Are you still gaining, or holding steady on the macros?

    Macros have been the same for quite a while:
    High 2x week: 220/715/100
    Low 5x week: 240/525/121
    Those high days would make me want to kill myself...

    I'm thinking about going on a cut soon to get back down to 8-10% body fat. Kind of wanted to add bit more muscle but it is what it is and I quite fancy being leaner as I think I look better that way.
    Each to their own, you may be interested in attempting a recomp rather than being stuck in the endless bulk/cut cycle though? Will you be finishing up on TM if you decide to cut?

  10. #510
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    starting strength coach development program
    Wednesday September 29 - Recovery Day
    Squat: 90kgx3x5
    Press: 50kgx3x5
    Chinup: 10kgx12,9 5kgx7
    Hang Clean: 55kgx5x3 PR

    So I've decided I'm going to compete in the PBBF Scottish championships (men's physique) next year in May. This means I effectively have to start cutting weight for the comp early January next year so I've only got another two months of bulking left. Jordan F. says he'll have me in contest ready shape in the space of 16 weeks or possibly a bit less so I'll trust him on that. He wants to add in a bit more direct arm/shoulder/calf work at the end of the year which will mean I'm obviously doing a bit more volume through the week compared to right now.

    In response to SPP:
    1) I'm still gaining slowly until the start of January where I'll have to start cutting for the comp.
    2) The high days are definitely a pain in the arse quite literally sometimes haha!
    3) I'll be staying on TM as long as I can and still try to progress while cutting in an attempt to retain the muscle I have. Well that's my opinion on it but Jordan might think differently.

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