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I'm fat again

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    #32
    Pegmatite
    Closed Accounts Posts: 291 ✭✭Pegmatite


    Awh ok thanks.

    So you think just a standard reset?
    Is it enough just to deadlift once a week. Or should I be doing it more often?


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    #33
    Alf Veedersane
    Registered Users Posts: 24,600 ✭✭✭✭Alf Veedersane


    Pegmatite wrote: »
    Awh ok thanks.

    So you think just a standard reset?
    Is it enough just to deadlift once a week. Or should I be doing it more often?

    Once a week is fine. Too often would end up being counter productive.

    Plan out a progression over the next 6+ weeks starting at maybe 70% of your 1RM and do it for 5 reps. Build on that then but work on the form a lot.

    I'm no expert, and someone will probably be in a better position to give better advice than me but I don't think it'll see you wrong :)


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    #34
    Pegmatite
    Closed Accounts Posts: 291 ✭✭Pegmatite


    So should I be squating three days a week? Am I hindering my progress by not giving my body time to recover. And should I be preforming the overhead press more then once a week? Or is once enough?


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    #35
    Pegmatite
    Closed Accounts Posts: 291 ✭✭Pegmatite


    So should I be squating three days a week? Am I hindering my progress by not giving my body time to recover. And should I be preforming the overhead press more then once a week? Or is once enough?


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    #36
    Alf Veedersane
    Registered Users Posts: 24,600 ✭✭✭✭Alf Veedersane


    Are you following a particular program?


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    #37
    Pegmatite
    Closed Accounts Posts: 291 ✭✭Pegmatite


    Its a variation of Starting Strenght.


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    #38
    Pegmatite
    Closed Accounts Posts: 291 ✭✭Pegmatite


    Its a variation of Starting Strenght.


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    #39
    Alf Veedersane
    Registered Users Posts: 24,600 ✭✭✭✭Alf Veedersane


    Squatting 3 times a week isn't overdoing it in terms of recovery.

    But then your recovery depends on other factors like eating and sleeping.

    Once a week on the OHP is fine. Feel free to do assistance work for the shoulders though.


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    #40
    Pegmatite
    Closed Accounts Posts: 291 ✭✭Pegmatite


    Squat
    2x5 20kg
    1x5 40kg
    1x3 50kg
    1x2 70kg
    3x5 82.5kg

    Bench
    2x5 20kg
    1x5 40kg
    1x3 50kg
    1x2 60kg
    3x5 72.5kg

    Smith Machine Calf Raise
    3X15 95kg

    Seated Calf Raise
    1x 75 80kgs

    Leg Press
    5x8 10 blocks

    Leg extensions
    3x8 11 blocks

    I've sick the last week and a bit, so ni gym sessions. Last couple of reps where tough.


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    #41
    Pegmatite
    Closed Accounts Posts: 291 ✭✭Pegmatite


    So here we are, nothing logged for almost a month
    Unfortunately I injured my back and haven't been able to work out.
    Today was my first day back in the gym

    SQUAT
    5@ 50KG
    5@ 55KG
    5@ 60KG

    Ugh that was incredibly tough. It appears my back is not fully recovered.

    Bench Press
    5@45kg
    5@50kg
    5@55kg
    5@60kg
    5@65kg

    Row
    5@25kg
    5@25kg
    5@45kg
    5@45kg
    5@45kg

    Smith Machine Calf Raise
    3x15 @ 115kg

    Seated Calf Raise
    100kg

    Leg Press
    5x8 10 Blocks

    Seated Leg Ext
    3x8 11 blocls


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    #42
    Pegmatite
    Closed Accounts Posts: 291 ✭✭Pegmatite


    Hmm, so after a few weeks of lots and lots of back trouble I am back in the gym.
    So I still have some back problems, which is now effecting my squat
    I can now bench more then I squat.
    This is not a good thing :(

    SQUAT
    5@ 50KG
    5@ 55KG
    5@ 60KG


    Bench Press
    5@45kg
    5@50kg
    5@55kg
    5@60kg
    5@65kg

    Row
    5@20kg
    5@30kg
    5@35kg
    5@40kg
    5@40kg


    Seated Calf Raise
    33x3 100kg

    Leg Press
    5x8 10 Blocks

    Seated Leg Ext
    3x8 11 blocls


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