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 How long do you actually workout? (without cardio)

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faifai94
post Dec 6 2014, 08:57 PM

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QUOTE(Armesh @ Dec 6 2014, 09:08 AM)
Always welcome. With proper training and diet, you should be able to squat bodyweight in 2.7 months. I myself have done it using a program similar to Starting Strength. 61KG squat at 61KG Bodyweight.

Novice shud be achievable in 4 months. Best part is I know so many guys in the gym who took 1 year to squat bodyweight because of bodypart splits (leg day).
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agree, for me strong lift 5x5 is such a great foundation for 2x bw squat haha
Armesh
post Dec 7 2014, 12:34 AM

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QUOTE(faifai94 @ Dec 6 2014, 08:57 PM)
agree, for me strong lift 5x5 is such a great foundation for 2x bw squat haha
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Stronglifts 5x5 is crap, there's like 0 sense behind that program. You should do 3 sets at max, like Starting Strength.

Reference:
http://www.weightrainer.net/training/reps.html

Steve Shaw: https://www.youtube.com/watch?v=OZcu_0Xpedc...t=TLfiOtUbzpsK8

and also my personal experience which validates both of those reference.


faifai94
post Dec 7 2014, 01:31 AM

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QUOTE(Armesh @ Dec 7 2014, 12:34 AM)
Stronglifts 5x5 is crap, there's like 0 sense behind that program. You should do 3 sets at max, like Starting Strength.

Reference:
http://www.weightrainer.net/training/reps.html

Steve Shaw: https://www.youtube.com/watch?v=OZcu_0Xpedc...t=TLfiOtUbzpsK8

and also my personal experience which validates both of those reference.
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i dont know whether it is crap or not, i just knew that it works for me, until around 110kg@5x5 squat, 65kg@5x5 bench, 120kg@1X5 deadlift, then i only switch to madcow style, ramp up sets, or 3x3, or light day 5x5 / 7x3

thanks for the reference anyway, because stronglift 5x5 will be too intense for heavier weights

This post has been edited by faifai94: Dec 7 2014, 01:34 AM
Armesh
post Dec 7 2014, 11:38 AM

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QUOTE(faifai94 @ Dec 7 2014, 01:31 AM)
i dont know whether it is crap or not, i just knew that it works for me, until around 110kg@5x5 squat, 65kg@5x5 bench, 120kg@1X5 deadlift, then i only switch to madcow style, ramp up sets, or 3x3, or light day 5x5 / 7x3

thanks for the reference anyway, because stronglift 5x5 will be too intense for heavier weights
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Wow thats pretty decent. You took deloads sometimes izit? Like 1 week do everything 20% less weight?

Btw 110kg squat was done at what bodyweight?
faifai94
post Dec 7 2014, 02:08 PM

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QUOTE(Armesh @ Dec 7 2014, 11:38 AM)
Wow thats pretty decent. You took deloads sometimes izit? Like 1 week do everything 20% less weight?

Btw 110kg squat was done at what bodyweight?
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when i start sl 5x5 8 months ago im about 72kg, i forgot what weight i start squatting, i think probably around 50kg, then add 5kg per workout session and have great progress.

until around 100kg 5x5, thats the time i start to fail to do full sets of 5x5 if i try to increase weight to 105kg , then i try deload 10kg, and then when reach 100kg, i maintain the weight for few session, sometimes lazy week skipped workout then go back gym and deload and train again. then slowly it gone up to 105kg 5x5, then when go to 110kg 5x5 it starts to fail again. bodyweight at that time should be around 75kg.

then around 3 or 4 months ago i start to incorperate ramp up sets of 3/5 reps, sometimes 3x3, then my first trial of one rep max, 130kg @77-78kg bw. After some weeks of alternating between ramp up sets, 3x3 and sometimes 3x7reps(for some volume), one rep max gone up to 140kg around one and a half monts ago, 5x5 also increased to 120kg (last set still have oomph then add 5kg). Bodyweight at that time fluctuating and sometimes dropped till 74-75kg probably due to not enough calories for increasingly intense workout.

now my one rep max has gone up to 150kg, 3 rep max 140kg, 3x5reps 125kg @79-80kg (eat a lot now, just bought lean mass gainer to further increase calorie surplus). did some pause squats sometimes if im not feeling that great to squat 120+kg. now working towards to front squats in light day also which trains my wrist flexibility and hopefully will have a great carryover to my back squats (and possibly clean movements, which i seldom do). hopefully can hit 2x bw squats before 2014 smile.gif

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