Guys, Im planning to do Strength training after SPM .

Im planning to do like this.

Back ( SETS [REPS])
DEADLIFT 7 Sets [ 10,6,5,4,2,1,1]
Pull Down 3 Sets [10,10,10]
Shrug 3 sets [ 10,10,10]

Front (SETS [REPS])
Bench 7Sets [10,6,5,4,2,1,1]
Cable flye 3 Sets [10,10,10]
Dips 3Sets [ 10,10,10]

Legs ( SETS [REPS])
Squat 7Sets [10,6,5,4,2,1,1]
Leg extension 3 Sets [10,10,10]
Calve raise 3sets [10,10,10]

Is it okay? or should i decrease the sets and reps?
Im planning to bulk till 84kg this time

no la, i aint gonna try PR anymore.
i just dont think i have the craziness to go do that again.
i will just go for light weights higher reps.
dont wanna get anymore injuries.
especially back. =.=
haha... especially dont wanna get hernia. =.=

oh may i ask, how long you've been hitting on that poundage ?? 107.5kg ?? about those 5x5, is it after the 5th, is a failure ?? sorry , i'm not a SL follower...

This post has been edited by diablokun: Dec 3 2009, 03:42 AM

you mean how long do i take to reach 107.5kg? this is my week 6 of training. So it took me 6 weeks.

5x5? stronglift recommends 5x5, my trainer recommends 5x5. So i do 5x5. After 5 reps is not a failure most of the time.



@pizza : Jie xien jue. I think i got it. Thanks bro!

185 kilo??peh....

i doubt u will lose ur strength..

i really cant lift without strap...lose grip at even 125 kilo
yesterday i deadlift after 2 weeks of rest due to some kursus i have to attended..
i doing compound work.Deadlift,bench and squat to trigger all the muscle first before start back to one muscle per day..

mentally i feel that i cannot lift,but i just push the weight...add more and more..
and to my suprise i can lift my 1 max reps yesterday at 340 pounds ( plus 40 for the bar )
and feel like i could push more..maybe another 20 pounds...

340 pounds with no belt on..haish..if use belt,i cannot lift t hat heavy..how??

i lost grip at 110kg also. but with then i tried doing this, i can still hold 135kg for 3 seconds.

before that, your poundage is ?? 105 kg ?? i'm stagnant at 105kg (3x10) for a month now...just want to do comparison....
thanks for your reply...

---

Added on December 3, 2009, 11:56 amgo slow with the poundage bro...unless you're into PL ?? pinggang nak pakai lama broo....hehe


This post has been edited by diablokun: Dec 3 2009, 11:56 AM

uish..i think that gonna hurt..but will try later on..eheh
now just using strap..

diablokun,i addicted to deadlift la..susah nak berenti..hahah

At least you guys are addicted to deadlift, not curling in the squat rack.

Anyway yesterday was an interesting day for me. I intended to do only 2 exercises, snatch grip deadlifts while standing on 15kg plates, and military press.

The snatch grip deadlifts felt so heavy (I managed to do 10 sets of 5 on Monday), but somehow I managed to grind out 12 sets of 5. So I thought okay let's just finish up the military press (I managed 8 sets of 5 on Monday).

On Monday, I did military press first, and deadlifts second. Yesterday it was in reverse order, so I assumed I would barely be able to make 8 sets of 5).

In the end I did 20 sets of 5 on the military press.

I'VE GOT DA POWA!

what the weight??

erm..better go for heavy weight and do 5x5 insted of 20x5

imho ok....eheheheh

20X5 heavy weight??

That's gonna be a killer.


What's supposed to be easier,Romanian or conventional deadlifts??

You use much more weight on the deadlifts than you can use on the romanian deadlifts.

The deadlift works almost every muslce in the body (except the pressing ones) but the romanian deadlifts works more of the hamstring and glutes. Romanian deadlifts are more of an assistance exercise.

And Reddice, this isn't a personal attack at you, but I've noticed many times in this forum where people just say X is without giving any justification whatsoever.

It's better to go 5x5 in some cases, it's also better to go 20x5 in other cases.

5x5 is not a cure all. Better to go heavier weight? What if my technique is horrible? What if my lower back is very weak? What if heavier weight wasn't my intention? See what I mean.

Thx for the clarification Desvaro,I did feel it more on my Hamstrings last week!

I assume you're doing heavy weights right?If not it would have been 5X20!

What's your reason?

Btw i cracked the 100's,new poundage at 110!

It isn't very heavy, it's slightly more than 60% of my 1RM. And it's done on very short rest period, only one minute plus, so it does increase work capacity.

I'm actually doing a little experiment based on Pavel Tsatsouline's Russian Bear program. So far it's working very well. I will do an extensive write-up about it when I'm done.

Basically in terms of hypertrophy, I've never really responded well to high rep schemes, the typical bodybuilder 8-12 reps and 3-4 sets. I gained muscle very well on Rippetoe's program which was basically low repetitions, so I decided to give this program a shot.

I'm currently focusing on hypertrophy and putting on as much weight as possible over the next 3 months. We'll see how it goes.

Am gonna start bulking again as soon as i get back here from holidays,am gonna look into the Russian bear program,looking forward on your progress!

Guys, anyone know where can i get gym training gloves? was wondering, GNC have it? how bout midvalley?

geez i love deadlifts

hehehe...nothing la bro....i try to learn that why i ask

been focusing with heavy weight and max ot program..
thought of changing and do some experimental workout to know which suite my body better..

i love to see the progress,will stick to maxx ot for now

Black Judy,try egonutritions for harbinger..or if u muslim,go to maxx fitness also ok...
coz harbinger is non halal..last time i wanna buy..tak boleh pulak..eheheheh

Harbinger sells supplement?

You guys damn strong la can deadlift so heavy. I think I can pull off 100kg 5x5 max on a good day, but with reset everytime cuz my grip really sucks. Although using puny weights, the gym goers in my uni look at me like I'm Hercules lol. So far there's only one weightlifter in my uni and he deadlifts around 180kg but he's really low profile.

*People in my uni are really weak, today one normal sized fella tried benching 40kg, his arms failed and the bar fell and choked him for a few seconds, luckily his friend was spotting him. But his facial expression was dam funny hahaha...