Deadlift: 405lbs
Bench Press: 230lbs
Squat: 285lbs
Overhead Press: 135lbs

right ankle don't feel right. probably injured. Will lay off the Squat for a while until recover

Decided to test my strength yesterday and finally:

Deadlift: 405lbs X 3reps
Bench Press: 225lbs X 2reps
Overhead Press: 135lbs X 3reps

skipped squat due to ankle injury.

Update on Type of Training:

Upper Body - Push Day

Barbell Bench Press - Wendler 531
Incline Bench Press - 4sets, 10-12reps
Machine Shoulder Press - 4sets - 10-12reps
Lateral Raise - 4sets - 12-15reps
Lat Pulldown - 5sets - 10-12reps

Upper Body - Pull Day

Standing Overhead Press: Wendler 531
Incline Bench Press - 5sets - 10reps
Close Grip Bench Press or French Press - 4sets - 8-10reps
Lat Pulldown - 4sets - 10-12reps
Cable Row - 4sets - 10-12reps
Dumbbell Row - 4sets - 8-10reps

Lower Body - Quads

Leg Press - 10sets - 12-15reps
Deadlift - 4sets - 6-8reps
Leg Extension - 5sets - 15-20reps
Rear Delts Fly - 4sets - 12-15reps
Hammer Curl - 4sets - 12reps

Lower Body - Hamstring

Deadlift - Wendler 531
Leg Press - 5sets - 15-20reps
Leg Curl - 5sets - 10-12reps
Rear Delts Fly - 4sets - 12-15reps
Concentration Curl - 4sets - 10-12reps

Dropped my stats due to neck injury. Zzzz....

90% of my current 1RM
Deadlift: 390lbs
Squat: 295lbs
Bench Press: 240lbs
Overhead Press: 140lbs

Training method still maintain. Wendler's 531 with 3 Bodybuilding style workouts for each upper/lower body day. Preferably using assistance exercises...

14092017 : Upper Body (Back), Tonight.

1. Overhead Press : 3X5, 65%, 75%, 85% of 1RM
2. Bench Press : 5X10, 65% of 1RM
3. Lat Pulldown : 4X10
4. Bend Over Row or Machine Row : 5X10
5. Reverse Fly : 4X12
6. Shrugs : 4X12-15
7. French Press : 4X12
8. Triceps Pulldown 4X12

Upper Body Back 02102017

1. Overhead Press 531
- Set 1: 47.5kg
- Set 2: 52.5kg
- Set 3: 60kg

2. Pendlay Row
- 5 Set 10 Reps: 60kg

3. Bench Press
- 5 Set 10-12 Reps: 70kg

4. Lat Pulldown (Wide)
- 4 Set 10-12 Reps: 50kg

5. Barbell Shrugs
- Set 1: 80kg
- Set 2: 100kg
- Set 3-4: 120kg

6. Rear Delts Fly
- 4 Set 15 Reps: 6.5kg

7. Triceps Pushdown
- 1 Set 100 Reps : i forgot haahaha but triceps were burning!

This post has been edited by unclemike: Oct 3 2017, 02:48 PM

Kena food poisoning.... FML cant be squatting and diarrhoea-ing at the same time....

Felt like shit today. Tired from walking and cycling half a day in Pulau Ketam

Lower Body 07102017:

Skipped Squat 531 else i would have dieded...

Leg press,
3x15 120kg

Hamstring Curl
5x15 25kg

Leg Extension
5x20 40kg

Cardio
20mins

I hate this... will do better next time.

Upper Body 09102917:

Experimenting with Dorian Yates's Philosophy of 1 max effort set.

Bench Press Deload 531:
Set 1: 5x 60kg
Set 2: 5x 60kg
Set 3: 5x 65kg
Set DY: 21x 70kg

Latt Pulldown:
Set 1: 10x 80lbs
Set 2: 10x 95lbs
Set 3: 10x 110lbs
Set DY: 20x 125lbs

Overhead Press:
Set 1: 12x Bar
Set 2: 15x Bar
Set 3: 12x 30kg
Set 4: 12x 35kg
Set DY: 15x 40kg

Incline Dumbbell Bench Press
Set 1: 12x 40lbs
Set 2: 12x 50lbs
Set 3: 12x 55lbs
Set DY: 15x 55lbs

Fully exhausted by now.

Lateral Raise:
Set 1: 15x 15lbs
Set 2: 15x 15lbs
Set 3: 15x 15lbs
Set DY: 18x 15lbs

Preacher Curl Dumbbell:
Set 1: 15x 15lbs
Set 2: 15x 20lbs
Set 3: 15x 20lbs
Set DY: 19x 20lbs

So as you get bigger and stronger and more advanced you are able to generate a lot more intensity and stress, but the ability of your body to recover from it - unless you bring anabolic steroids into the equation - hasn't changed. Therefore as you get more advanced you should be doing less volume, provided the intensity is high. - Dorian Yates.

Interesting.

This post has been edited by unclemike: Oct 9 2017, 11:07 AM

Current Stat 90% of 1RM after 4 weeks of 531:

Bench Press: 255lbs
Overhead Press: 145lbs
Deadlift: 405lbs
Squat: 305lbs

Squating slowly back to my previous strength which was 385lbs.

Routine on 17102017:

Bench Press 531 1st Week:
Set 1: 5X150lbs
Set 2: 5X175lbs
Set 3: 5X195lbs

Lat Pulldown:
Set 1: 15X80lbs
Set 2: 15X95lbs
Set 3: 15X110lbs
Set 4: 21X125lbs

Incline Bench Press:
Set 1: 15X40kg
Set 2: 15X60kg
Set 3: 12X65kg
Set 4: 18X70kg

Seated Shoulder Press:
Set 1: 20X30lbs
Set 2: 20X35lbs
Set 3: 20X40lbs
Set 4: 20X45lbs

Lateral Raise:
Set 1: 15X15lbs
Set 2: 15X15lbs
Set 3: 15X15lbs
Set 4: 15X15lbs

EZbar Curl
Set 1: 100X20kg

This post has been edited by unclemike: Oct 20 2017, 12:53 PM

23/10/2017

I have decided to go on OMAD. One Meal A Day. Probably will try to get in a large meal. Around 1500-2000kcal.

24/10/2017

So far so good. Had around 1500kcal yesterday. Did lower body workout as well. Yet to see a drop in strength

Lower Body (Squat)

Squat 531
Set 1: 5X185lbs
Set 2: 5X205lbs
Set 3: 5X235lbs

Lying Leg Curl
Set 1: 15X15kg
Set 2: 15X20kg
Set 3: 15X30kg
Set 4: 20X40kg

Unilateral Leg Press
Set 1: 15X20kg
Set 2: 15X40kg
Set 3: 15X40kg
Set 4: 20X40kg

Leg Extensions
Set 1: 15X40lbs
Set 2: 15X50lbs
Set 3: 15X60lbs
Set 4: 20X80lbs

Decided to Skip Deadlift as my hamstrings and back were very sore.

This post has been edited by unclemike: Oct 25 2017, 09:08 AM

On OMAD as well and can vouch for this. Can still easily ingest 2500 to 3000 cals if not careful lol

For how long man? any drop in strength ? Was benching 235lbs for 3 reps and man i was struggling.

Trying to eat around 2000kcal if possible. Trying to keep my fat intake under 50g but seems like not possible hahaha.

This post has been edited by unclemike: Oct 25 2017, 09:10 AM

Upper Body (Bench Press) 24102017:

Bench Press 531:
Set 1: 3X185lbs
Set 2: 3X205lbs
Set 3: 3X235lbs

Lat Pulldown:
Set 1: 15X95lbs
Set 2: 15X110lbs
Set 3: 12X125lbs
Set 4: 20X125lbs

Incline Bench Press:
Set 1: 15X40kg
Set 2: 15X40kg
Set 3: 12X60kg
Set 4: 12X60kg

Felt weak here... probably due to only ingesting around 1300kcal from OMAD. Will increase my kcal again.

Shoulder Press:
Set 1: 15X25lbs
Set 2: 15X35lbs
Set 3: 12X40lbs
Set 4: 12X45lbs

Cable Lateral Raise:
Set 1: 15X15lbs
Set 2: 15X15lbs
Set 3: 15X15lbs
Set 4: 15X15lbs

On top of feeling weak, felt like i pulled something on my left shoulder... fml...

Cable Curl:
Set 1: 100X25lbs

Since March. No strength or muscle mass drop from what I can notice at least. In fact I PRed both bench and ohp.

And as for my case I kept my fat moderately high (around 3 tablespoon of coconut oil or Olive and butter equivalent). And will have some peanut butter and occasionally 2 eggs.

Decided to opt out of OMAD for a while due to my current lifestyle.

Latest Stats:
Deadlift: 440lbs
Bench Press: 245lbs
Squat: 315lbs
Overhead Press: 145lbs

Weight: 220lbs. Not been this heavy since 2013. Decided to bulk for a while cause fuck it. Got tired of cutting and stressful working environment doesn't help at all. Only keeping track of protein intake while neglecting the rest. Now that i'm feeling like a fat fucking polar bear, I have decided to do a 16 week cut beginning this week.

Current Weight: 220lbs (As of today)
Target Weight: 185lbs-195lbs
Kcal Deficit: 2100kcal
Macros: 40%p, 30%c, 30%f

Dat strength... Hgghhhh

How tall are you may I ask? Good luck with the cutting by the way!

About 176cm. Thanks Man!