Is your squat warmup adequate man? Seems like a bit too rushed. My 5x5 for squats is about 110kg, so my warmup would be something like 20kgx10-20, 60kgx8-10, 80kgx5-8 and 100kgx3-5, only after that will I do my working set. Don't rush your squat warmup, it's generally a bad idea to squat cold. If it were me and I'm rushing for time, I'd rather skip everything else and do my squat properly.

I agree. When u lack time, prioritize. Accessories can wait. I rather rush through accessories rather than the main lifts. Those r bread n butter of any training day

Thank you both for the pointers. But I didnt cut the warmup short due to the rush, rather I have always been keeping my warming up volume low. I tried to put more volume in before, but I felt like I was already at the middle/end of my working set at the very first rep. Didnt realize it could be a problem, now u both mention I would put in more volume for squat especially as I cant seem to stop getting injuries in my legs.

By the way, warming up, do u rest in between the different weight load? I definitely would have to take rest like in between working sets after the warm up.

Yup, you rest as much as you need. Take your time. My usual squat session for volume (5x5 or 6x4) easily takes up to 45 mins, with almost 25 mins of it just warming up. My squat session for intensity (3x3 or 6x1-2) takes up to an hour with 35 mins of warming up. Most of that time I spend is usually just resting and catching my breath so others who want to share the rack with me usually squat during my rest time. Min rest time for me is 2 mins.

This post has been edited by Npad: Mar 15 2017, 09:57 AM

Now I know why the f I felt so worked out after my warm up when i increased the volume. I worked all sets of different weight back to back and only rest just before i started my working sets.

But with that said, Im not sure if I have sufficient time to work up to my working set like u would do. I usually have about an hour and a half before the gym closes (weekday session). Maybe I will just put in 3 sets for warming up and add 10kg up to my working weight load, and maybe go 3x5 if the time really doesnt allow. I'll see where i can tweak it, but hopefully I wouldnt need that again, I just need to be at the gym slightly earlier.

I don't really use the timer for resting. I prefer autoregulation ie when my heart rate is almost back to normal and i dont breath heavily before i start my next set. I recommend doing explosive movement for warm ups. I find it useful to prime both the brain n body for working sets. Jump squats, speed deadlift, bp, ohp at ligher weights.

Of course, I don't expect you to do what I do, we have different goals man. Haha. I'm just saying get more warmup sets in. Get your joints loose and warm. Get your muscles warm. Only then start your working set. Make it a goal to reduce your rest time to increase your conditioning. My conditioning is shit right now because of what I do. But then again, my goal is to lift the most I can for 1 rep, not lift the most rep for the least amount of rest, so work towards your own goals.

Another way to save time is to giant set or superset your accessories. For example, you can bench 1 set, then rest 30 seconds, then chin up one set, rest 2 mins, then repeat. You can do the same for OHP and RDL. Combine movements that are opposite/antagonistic from each other. This will improve your conditioning at the same time.

Bro, even for working set? I normally rest longer than that I think, probably around 1 and a half min to get my pulse and breathe to slow down, but I would just sit there for another min and half idly thinking about my next set.

Jump squats with weight, hardcore, balancing would be the challenge haha. Maybe i'll just stick to something "normal" first Good advice nevertheless, a good way to shock and wake the muscles.

Good tips again bro, superset is indeed a way that I'm looking at to cut my time at the gym, but I'm looking to do it to my assistance workouts because I'm not confident that my body can handle that for the mainlifts, even if they are for different muscles.

Yup, autoregulate for main lifts. If i can't perform the required reps, then on the next set rest longer in between. It really depends on yr conditioning and goals. I dont like to rest lol hence i always plan my workout in such a way the machines I'm using is side by side. Squats, then rdl. Deadlift then ohp. Bench then rows. Upper n lower supersets or agonist antagonist supersets for me.

Wow okay, didnt know such practice is do-able for strength training, i would think only the curl bros do that lol .

I also dislike resting for too long, but dont think my body can cope with superset during main lifts. Would definitely try to superset my assistance workout the next time I'm in a rush rather than compromising my main lifts, though hopefully I wouldnt need that.

17 Mar 2017

Squat
Warm up: 57kg 1x8, 77kg 1x6
89.5kg 5x5

Extra volume during warm up has definitely added fatigue to my quads. But I could feel a little bit more power to fire in them. Let's not fix what is not broken, this volume still look attainable, maybe i'll just rest a little bit more after warm up. 92kg next.


Bench
Warm up: 47kg 1x8, 58kg 1x8
67kg 3x5

Looks like it's real, that i could really kill this weight load. But I'm really hesitate to add further weight till im sure i wouldnt get crushed by the bar.


Deadlift
Warm up: 67kg 1x8
107kg 2x5

Not good. I rounded my whole back, was trying out the pointer about deadlift that i came across the other day and i forgot everything else. Bad form = repeat, enough said. I took a video and hell, i almost made a trip to snap city if i didnt have a belt wrapped around my waist. Next week i will have 2 sessions of dl, if i still couldnt get the form right imma gonna drop the weight. Not worth it to put my back at risk in the pursuit of heavier load.


Assistance:

Incline bench superset-ed with Kroc row
47kg 3x8 / 25kg/side 3x8

seated dumbbell shoulder press superset-ed with Platform t-bar row
30kg 3x6 / 45kg 3x6

Was running out of gas so i did 3x6 instead of 3x8 for the last 2 workout. Definitely has not gotten into the tempo of superset-ing, was grasping for air through out

This post has been edited by Lionel90: Mar 17 2017, 11:18 PM

19 Mar 2017

Squat
Warm up: 57kg 1x8, 77kg 1x6
Working: 92kg 3x5

Actually i went for 4th set but could only completed 2 reps. Felt very beat up in my quads and they're screaming for me to stop. Heck, even for the 3 sets that i completed, i might have compensated with my lower back. Gotta repeat this.


Pendlay row
Warm up: 47kg 1x8, 57kg 1x6
Working: 64.5kg 3x5

From the videos that i took, i rounded my back the whole time. Not sure if it's because i did this after the squat but my legs were definitely shaky. Moved this ahead of OHP so i could go for RDL after my mainlifts, but really look ill advised now. I will go at this weight load again and im sure i could do this, i just need to do it with the correct form.


OHP
Warm up: 27kg 1x8, 32kg 1x6
Working: 42kg 5x5

It was easy, certainly easier than expected, didnt feel like i exerted myself anyhow. It's time to tackle 44.5kg again. I've been there before, i just plateau-ed, so let's see if i have gotten any stronger


Assistance:

Romanian deadlift
Working: 62kg 3x8
Funny how i could do RDL right but cant seem to get my DL form correct. Maybe the weight itself scares me but RDL would definitely help me to get here.

Bench (close grip to target triceps)
Working: 47kg 3x8

Chin-up
Working: Bodyweight 3x8
Had to pause after 5th rep of last set, but surprised that I could finish reps of 8, since i have barely realized that i only could get 3x6 the last time.

23 Mar 2017

Squat
Warm up: 57kg 1x8, 77kg 1x6
92kg 5x5

I have completed it, but I cheated here and there to get it through, heck I even somehow pulled my right delt. Gotta have to repeat this.


Bench
Warm up: 47kg 1x8, 57kg 1x6
67kg 3x5

Nth to comment about, completed this again but this time definitely felt tougher than before, probably bcs I pulled my delt during squat. And I must have really worked my quads, almost cramped again when I was benching.


Deadlift
Warm up: 67kg 1x8
107kg 1x8

I finally managed to record myself performing DL, and damn I rounded my lower back through out. I did one rep, stopped to review my form but I still couldnt get it right through to the end. I would deload 10kg from this and get my lower back in the place it should be. Almost one year on and I still occasionally "forget" how to DL, it's really frustrating


Assistance:

Platform t-bar row superset-ed with Incline bench
40kg 3x8 / 49kg 3x8
Previously I guesstimate the empty bar for the row weighs about 10kg, but today I tried to pull it and it feels like 5kg, or even less, so imma gonna treat it as 5kg

seated dumbbell shoulder press
30kg 3x8

8 reps deadlift? Damn man, that's a lot. Touch and go or complete reset?

I hate high rep deadlift. I never go over 5 unless it's touch and go. On touch and go deadlift, I can go complete ham and go for a 20 rep RP. If it's the normal complete reset, if I can do a weight for 8 reps, it's too light. If it's challenging enough to stimulate any growth, I won't be able to exceed 5 without any form breakdown. That might have been the case here. 2 sets of 5 reps with good form and heavy weight is better than 1 set of 8 with good form but light weight.

Also, I find it a waste of energy to warm up with too many reps on deadlift. It's different with the squat. I also don't make huge weight jumps on it as to feel my groove. If for example, I'm working up to a 3x5 at 140kg, I'll warmup like this:
70kg x 1 x 5
90kg x 1 x 3
110kg x 1 x 3
130kg x 1 x 2
140kg x 3 x 5

It was a complete reset, as I was recording myself rep by rep, so it's not really 8reps like a normal set of 8. I usually go for 2x5 but after the 5th rep my form didnt get any better so I just thought fck that, lets try for a rep more to get the form right, but it didnt improve at all hence 8 instead of 5. Didnt bother to go 2nd set as my back was beat up by then.

Points taken bro, but I dont really have sufficient time for that much volume during warm up, and my back would be dead due to my poor form, so im gonna fix that first.

But going straight from 67 - 107 is a bad choice imo. The risk of pulling a muscle or something worse is higher. At least 67/87/97/107 is a better choice of warm up sets. Not a lot of volume if u dl 1-3 reps per set.

I realize that it's quite a big jump, will try to squeeze in at least another weight load to bridge the gap then. Feels that sometimes I dont really get acclimatized to my working set weight, too.

25 Mar 2017

Squat
Warm up: 57kg 1x8, 77kg 1x6
Working: 92kg 3x5

Didnt bother to attempt further set as my quads were almost dead when i was done with 3rd set. But the form felt better, didnt have to anyhow cheat. To be repeated


OHP
Warm up: 27kg 1x8, 37kg 1x6
Working: 44.5kg 4x5 (5,4,3,4)

Man I hate OHP, one session u feel Herculean, the other u feel like a weak d!ck. It seems i have gotten weaker instead. I'm giving myself another 3 sessions of OHP, i'll add weight if i could complete all 3x5; otherwise I deload back to 42kg 5x5 till it becomes a piece of cake.


Pendlay row
Warm up: 47kg 1x8, 54.5kg 1x6
Working: 64.5kg 3x5

Here's the video of the last set, I still rounded my lower back despite my best attempt to rectify it. Could anyone pls help to point out where's the (possible) problem pls? I also tried 1 rep of DL at the end, and it's proven that my lower back is rounded whenever I'm in this position. I really need help.



My positioning in case the video is not clear enough:
Narrow stance, almost deadlift stance
Bar over mid foot, shin never in contact
Arms just outside my knees (tried arms in front of knees, didnt solve it)
Tried my best to lock hip in position


Assistance:

Romanian deadlift
Working: 64.5kg 3x8 (missed 8th rep of 2nd set due to grip failure)


Bench (close grip to target triceps)
Working: 47kg 3x8


Kroc row
Working: 25kg/side 3x8

26 Mar 2017

Deadlift
Warm up: 57kg 1x8, 77kg 1x4
Working: 97kg 2x5

I have managed to record myself DL again, and this session i kept reminding myself to pull the slack out, chest up all the time. Form looked better, rounding up was reduced significantly. I realized now I jerked a little at my hips though. Gonna try this weight again for one set, and add 5kg the other. This is a video for form check only - after the working set, pls help to point out where can i improve, if any.




Bench
Warm up: 47kg 1x8, 57kg 1x6
Working: 67kg 5x5

I tried 5x5 instead of the usual 3x5 to test if my bench strength has really improved - and also because I have the time, and looks like it has. Kinda tempted to add 2.5kg, maybe would go for 5x3 first.


Squat
Warm up: 37kg 1x10
Working: 47kg 3x10

Trying to give my quads a break from heavy squats, so i went with weight lighter than my normal warm up weight load. But surprisingly, I was still being killed at the end of it. But just anything for recovery is good, I cant take heavy squats 2 days in a row, nor should I.


Assistance:

Incline bench
47kg 3x8

Platform t-bar row
40kg 3x10

seated dumbbell shoulder press
30kg 3x8

Chin up
Bodyweight 3x6 (half rep at last rep of last 2 sets)

30 Mar 2017

Pls allow me to start this log with a rant. Damn man, I hate rainy season, forced me to skip a session. And what's even worse, it's expected that the raining pattern would continue for at least the next 2 weeks. That's the life being a poor guy who refuses to buy car. On with the log.


Pendlay row
Warm up: 47kg 1x6, 52kg 1x6
Working: 64.5kg 3x5

My form has got better, but there is still some rounding at the lower back. I think i have found the root of my problem at the starting position of pulling workout: I never pull the slack out of the bar. With this, i felt tighter but then i didnt really feel much strain at my back. So I would repeat this and aim for the right form next time.


OHP
Warm up: 27kg 1x6, 32kg 1x6
Working: 44.5kg 3x5

1 session down, 2 more to go. And it felt rather easy and i hate that, with the exception of the final rep of the working sets.


Squat
Warm up: 57kg 1x6, 77kg 1x6
Working: 92kg 5x5

That's 5x5 right there. But, the back bone between my shoulder blades/traps hurt like fck, so much that I have to use a foam after set 3 to be able to continue. That indicates that my form is not really good, failing to squeeze my shoulder blades to hold the bar with my traps. While really tempted to increase, im gonna stick with this weight for next session. I also felt a pull in my forearm, last time it was in my delt, something is wrong there


Assistance:

Bench (close grip to target triceps)
Working: 42kg 2x8, 1x10
My left elbow flared up during the first set, maybe it was because of the strain from the squat, or it could be that my grip was too narrow and some more i went too low, trying to have my hands touch my chest. My forearms were certainly not in vertical to the floor when they connect, I feel stupid now. It felt better when i went back to the more natural grip, though the feeling at elbow was still there especially at the lower position, but something I can workout with.


Pull ups
Working: BW 3x6 (failed last rep of final set)
There are some half reps among them. Gonna put it down to the row i did earlier. But then it's been long time since i last did this.