Post your current routine, diet and stats here.

[vproject]

Lifts for today:

Squats: 3x5 - 165 lbs
MP - 3x5 - 70 lbs
Rows - 3x5 - 115 lbs

[bearcomplex]

Program type: Stronglifts 5x5

Started on April 1, 2012:

Squats: 75lbs
Bench: 60lbs
Barbell Row: 65lbs
OH Press: 45lbs
Deadlift: 116.5lbs

May 1, 2012

Squats: 144lbs
Bench: 94.5lbs
Barbell Row: 100lbs
OH Press: 78lbs
Deadlift: 177lbs

June 1, 2012

Squats: 215.5lbs
Bench: 133lbs
Barbell Row: 138.5lbs
OH Press: 111lbs
Deadlift: 243lbs

June 30, 2012

Squats: 281.5lbs
Bench: 160.5lbs
Barbell Row: 166lbs
OH Press: 144lbs
Deadlift: 309lbs (1x3 only, deliberate stop, feeling too much compression pressure on lower back. Legs still have lots of energy on the tank, but lower back is too stressed out.)

No deloads. STRICT 5x5.

After doing this for 3months, I think I'm satisfied with the results. I'm stronger now with thick dense muscle growth. I'll stop my progression here.

I'm doing barbell complexes now:

Front Squats
OH Press
Back Squats
Back OH Press

78lbs, 8 reps, 5 rounds, 90secs rest

*Can't do power cleans yet, muscle pain on forearm, near elbow.

Results: Wobbling out of the gym, so friggin exhausted.

[EcLavoO]

^
5lbs increment per workout ?

[bearcomplex]

My gym only has 1 1/4kg plates, which converts to 5.5lbs. All 5.5lbs increments, except for deadlifts which is 11lbs increment per workout cycle.

[bearcomplex]

edit: 1 1/4kg = 2.75lbs, 2.75 on both sides=5.5lbs

[flipballas]

started lifting again last November..4 months on EDT, then started maxing out this summer.. so far still a lot to go.. hopefully this new prog will make me break my PRs

5'10.5 wt: 88-90kg
Deads: 300lbs 5rm
Squat: 300lbs 5rm
bench: 210 5rm 255 1rm
OH press: 170 4rm
Pendlay rows: 170 5rm

if i may quote sir blake "strength is a skill"

so keep pushing guys.. get stronger!

[flipballas]

Program type: Stronglifts 5x5

Started on April 1, 2012:

Squats: 75lbs
Bench: 60lbs
Barbell Row: 65lbs
OH Press: 45lbs
Deadlift: 116.5lbs

May 1, 2012

Squats: 144lbs
Bench: 94.5lbs
Barbell Row: 100lbs
OH Press: 78lbs
Deadlift: 177lbs

June 1, 2012

Squats: 215.5lbs
Bench: 133lbs
Barbell Row: 138.5lbs
OH Press: 111lbs
Deadlift: 243lbs

June 30, 2012

Squats: 281.5lbs
Bench: 160.5lbs
Barbell Row: 166lbs
OH Press: 144lbs
Deadlift: 309lbs (1x3 only, deliberate stop, feeling too much compression pressure on lower back. Legs still have lots of energy on the tank, but lower back is too stressed out.)

No deloads. STRICT 5x5.

After doing this for 3months, I think I'm satisfied with the results. I'm stronger now with thick dense muscle growth. I'll stop my progression here.

I'm doing barbell complexes now:

Front Squats
OH Press
Back Squats
Back OH Press

78lbs, 8 reps, 5 rounds, 90secs rest

*Can't do power cleans yet, muscle pain on forearm, near elbow.

Results: Wobbling out of the gym, so friggin exhausted.

nice numbers sir..good gains for just 3 months..

as for the pain of your elbow, you might have medial epicondylitis or commonly called the golfer's elbow. if it still causes pain, try resting it first and avoid any pressure/stress on it for a week or so.. then after the pain/soreness subsides, try strengthening your forearm muscle to prevent from recurring. It happened to me a long time ago. its pretty bothersome since it affected some of my lifts.

hth

[bearcomplex]

nice numbers sir..good gains for just 3 months..

as for the pain of your elbow, you might have medial epicondylitis or commonly called the golfer's elbow. if it still causes pain, try resting it first and avoid any pressure/stress on it for a week or so.. then after the pain/soreness subsides, try strengthening your forearm muscle to prevent from recurring. It happened to me a long time ago. its pretty bothersome since it affected some of my lifts.

hth

I had my first 5-6months ago, but I thought it was some DOM. I kept on working out and eventually it sorted out by itself. It took about a couple of weeks before the pain went away. I'll try to do some forearm isolation routines because honestly I really neglected this part. I guess it crept up again because while my grip was getting stronger, some parts of my forearm lagged behind and then snapped.

Thanks for the advice.

[blakedaddy]

^ DOM?? I think you mean DOMS

a wrist roller will be a good choice if you can get your hand on these

[bearcomplex]

haha. lol Yeah, I meant that.

Ok, will try the wrist roller once this pain goes away. Thanks for the tip!!

[madz89]

okay here it goes i started my routine last 2nd week of april and my wt. really sucks im 5''6 and i wt. 187 lbs bago ko mag resign sa work,parang ang dami ko na kasi nararamdaman at ang bilis ko talaga hingalin at yung dulo na lang halos ng daliri ko sa paa ang kita ko. my main goal during those time is fat loss lang **** so i focus on that

stat before i started
wt.-187lbs
waist- 42


1st 6 week
4 set 12-15 reps per exercise
cardio almost 4-5 times a week for 45 minutes
and nag appetite suppressant ako for 10 days bago ko nasanay kumain ng tama lang mahirap talaga sa simula at ayaw ko naman tamarin. in short inunti unti ko lang talaga para di rin ako ma bigla o mag quit. and i kept a picture of me being fat para extra motivation

2nd week of june
wt.- 157lbs
waist-35
exercise routine- wt training super set,circuit,and HIIT

supplement
hydroxycut hardcore 1tab lang/day
vit C- 500 mg
B complex

now i feel great and look better much better before i started. i made a few adjustment sa routine ko. tingin ko kasi yup pumapayat nga ko and halos kita ko na yung 4 packs ko and a 1/2 dun sa lower abs pero parang feeling ko kasi kulang ako sa muscle mass so from cutting to bulking ako ngayon pero monitored parin ang intake( nung una kasi nasa 400 calorie yung ginawa kung deficit ngayon tinangal ko muna pero clean pa din)

present
wt-149-150
waist-33 1/2
bench-180lbs
deadlift-140lbs
squat-200lbs
millitary-80lbs
5x5 ang routine ko ngayon and bawas ng cardio and as for the result rewarding naman and kita ko na talagang may dumadagdag i just wish that i have started on this earlier kasi parang feeling ko ngayon ako naghahabol. what i do realize is that pag nakikita mo pala talaga na gumaganda ang katawan mo your goals change and you aim higher. as for me talaga nung una gusto ko lang mag papayat ngayon gusto ko na pumayat na mag ala derek ramsey (ambisyoso ko nyahahaha!) sensya na po at sinamarize ko na lang yung routine ko. baka masyado po ksing humaba now i'm planning on this routine na 1 week bulking and 1 week cutting any suggestion po if this would be a good idea or has anyone tried this.Thanks in Advance!

[brianpex]

bench-180lbs
deadlift-140lbs
squat-200lbs
millitary-80lbs

Weird lift ratios, bro.

If you can squat 200, you should be able to deadlift 240+.
If you can bench 180 you should be able to press 120+.

[blakedaddy]

Weird lift ratios, bro.

If you can squat 200, you should be able to deadlift 240+.
If you can bench 180 you should be able to press 120+.

did you take into consideration his form needs fine tuning?

[brianpex]

My assumption, when I see ratios like that, is that they are not squatting to parallel and not touching the bar to chest on bench (the popular 3" ROM bench).

[blakedaddy]

My assumption, when I see ratios like that, is that they are not squatting to parallel and not touching the bar to chest on bench (the popular 3" ROM bench).

exactly my point

[madz89]

tnx po sa input sir blake and sir brian. yun nga din po problem ko, nahihirapan **** ko sa deadlift dahil madalas sumasakit ang lower back ko. (lalo ngayon ang lamig) sa ROM naman po sa chest full ROM **** (bar touching nipple line) sa press kaya po di ko inaangat ng wt. kasi medyo nag aalangan ako kung kakayanin ko ( nag ka shoulder injury kasi ko nung elementary pa lang and hangang ngayon may crepitus pa din sya) nadala lang po ko ****, but i consulted a friend who is a PT and an ortho doctor and sabi nya nga focus ko daw na mag build ng muscle sa shoulder pero wag ko nga daw biglain na sobrang bigat so far medyo nabawasan yung pag lagutok nya.

as for muscle development pantay naman at di naman napagiiwanan yung shoulder ko, problema ko lang **** pag sa deadlift medyo iwan **** swerte na na di ako mag pamasahe kinabukasan. sa squat sa smith machine ko sya ginagawa. and pag medyo alangan na papatulong na din ako sa mga kasama ko sa gym to finish the last 1 or 2 set.

di ko naman po plan na mag stick on heavy lifts. nag adjust lang po ko kasi po parang nakukulangan ako sa muscle development ko. any suggestion po?balak ko po sana is alternate per week ko yung 5x5 and yung cutting routine ko ty po uli

[blakedaddy]

tnx po sa input sir blake and sir brian. yun nga din po problem ko, nahihirapan **** ko sa deadlift dahil madalas sumasakit ang lower back ko. (lalo ngayon ang lamig) sa ROM naman po sa chest full ROM **** (bar touching nipple line) sa press kaya po di ko inaangat ng wt. kasi medyo nag aalangan ako kung kakayanin ko ( nag ka shoulder injury kasi ko nung elementary pa lang and hangang ngayon may crepitus pa din sya) nadala lang po ko ****, but i consulted a friend who is a PT and an ortho doctor and sabi nya nga focus ko daw na mag build ng muscle sa shoulder pero wag ko nga daw biglain na sobrang bigat so far medyo nabawasan yung pag lagutok nya.

as for muscle development pantay naman at di naman napagiiwanan yung shoulder ko, problema ko lang **** pag sa deadlift medyo iwan **** swerte na na di ako mag pamasahe kinabukasan. sa squat sa smith machine ko sya ginagawa. and pag medyo alangan na papatulong na din ako sa mga kasama ko sa gym to finish the last 1 or 2 set.

di ko naman po plan na mag stick on heavy lifts. nag adjust lang po ko kasi po parang nakukulangan ako sa muscle development ko. any suggestion po?balak ko po sana is alternate per week ko yung 5x5 and yung cutting routine ko ty po uli

bawal txtspeak, if you repeat it, I will take necessary action

may mali ka sa form kung sumasakit lower back mo sa deadlifts...

you should not squat sa smith machine and dapat no forced reps...

kung mag aalternate ka ng routine every week, don't you think mas mainam na mag focus ka on one aspect muna?? parang one week mag aaral ka mag piano, next week, swimming naman...

taga san ka ba? baka malapit iba sa amin sa iyo para mas may maka guide sa iyo

[flipballas]

+1 kay sir blake. you need to have your form checked for squats and deadlifts. If i may ask, where'd you learn how to squat and deads? My advice is ditch them smith machine and learn Barbel full squats.

also there are many variations of shoulder presses that can strengthen or rehab your shoulder injury, again form is the key here. Even the most famous press, Military Press are commonly done wrong almost if not all at hole in the wall gyms scattered across.

For me at least, i believe that strength is proportional to muscle growth. As long as you're getting stronger, your muscle development improves. so don't shy away from lifting heavy. ofcourse, you won't lift heavy forever.

Stick to the program that best suits you. If it still is giving you results why change it. Don't fix what's not broken ika nga. oh if you're really on 5x5, you really need to ditch them smith machine, I distinctly remember on Madcow or even on SS, that its SM are not recommended for that program.

In regards to your bulking or cutting query, primarily it revolves on your diet and how you mate it with what program you have.

HTH

[MusclePharma]

hi guys, ask ko lang po, ok lang bang mag SL deadlift since im always doing squats?? medyo nahirapan ako imaster yung conventional deadlift, puro pasa legs ko hehe

[Olfactogramm]

Use sweatpants para di ma-shave *** mga leg hairs mo while deadlifting...