pb75's 1st training schedule

**pb75** · 01-02-2012 08:10 PM

that sounds a decent idea...however would have to be careful no ones lurking around the squat rack waiting to nip in when i leave it!
low calories has defintley impacted my strenght, mainly on squats though. I was able to hold my max lifts, or drop only slightly,on the other exercises albeit without progressing. But when on a cut progression doesnt really matter of course as long as your lifting as much as you can. Are you going to change your routine for it?

**karryann** · 01-02-2012 08:30 PM

As far as I'm aware my trainer wants me to continue lifting as heavy as possible with a similar training plan, she changes it every eight weeks, the big lifts stay pretty much the same,just the isolations change. I need to hold onto as much muscle as possible whilst on a drastic cut for my comp,so will be lifting as heavy as possible, but I trust my PT to sort my training/diet out, she knows what she is doing

**pb75** · 03-02-2012 08:04 PM

tonights sess:
squats 100kg 5 x 5
bench 60kg 5 x 5
rows 47.5kg 5 x 5
threw in some crunches in between bench sets and press ups inbetween rows for a bit of afterburn
finished with 3 x 6 chins (although last 3 on each set were lowered only)
10 mins cardio
squats right at my limit now so will stay at this as my form was a bit dodgy on a few reps so going to nail this first before i attempt upping the weight

**pb75** · 05-02-2012 11:59 AM

mini sess on sat,
5 x 5 calf lifts on the smith, 130kg..want to strenghten these a bit as can feel them struggling a bit when i squat.
20 mins cardio
was going to go for a swim but forgot my swimming shorts, doh!
then went for a wonderful deep tissue massage in the spa as i had a voucher for xmas, happy days!

**pb75** · 06-02-2012 07:41 PM

tonights sess:
squat 100kg 5 x 5 much better form this time so will raise the weight next session.
ohp 47.5 kg managed 3 x 5 reps, last 2 sets only managed 3 reps...will try this weight again next session
deadlift 95kg 1 x 5..feeling good, will raiss the weight happily next time
chins 3 x 4, dips 3 x 4 superish set...managed 1 more rep on the chins from last week, so will try 5 next week, will be happy if i can raise it 1 rep per week
10 mins cardio, brisk walk with gradully increasing incline.

Progressing nicely, but annoyed my training is going to be interuppted again with my hernia op at the end of the month..over the last year it seems anytime i start making good progress something happens that sets me back..had 2 or 3 bouts of manflu when i was bulking up and reaching pb, then i done my shoulder and now my hernia!..beginning to think my body is reacting to when i reach my limits. Hopefully after this op there are no more interventions

**pb75** · 07-02-2012 08:11 PM

extra cardio sess tonight, 20 or mins walk and run. Took some thermopure extreme and could have ran forever. Only got it as part of a great deal mp have on, the advanced lean gains bundle for half price, which includes a 2,3kg of true whey and 1kg of creatine amongst other stuff. I dont know if it is any good for fat loss but it gave me a huge burst of energy, had to stop myself in the end from overdoing it. Then had a gentle swim and a steam room sess.
Then had a fantastic dinner with the best suasages i have ever had, tesco organics, 2.99 for 6,lovely stuff!

**pb75** · 08-02-2012 07:52 PM

Tonights sess:
Squats 5 x 5 100kg, 1st set at 102.5kg, struggled. Lack of cals and overdoing the cardio last night caught up with me.
bench 5 x5 62.5kg
rows 5 x 5 55 kg
chins/dips 3 x 4, failed last set on 2!
incline walk 10 mins
Starting to reach my limits now so will look to change the routine soon. Starting to see stomach shrinking so diet starting to work

**pb75** · 11-02-2012 11:12 AM

Fridays sess:
Started a RPT routine tonight as reached my limits on stronglifts, so:
Squats, 100kg x 5, 90kg x 6, 80kg x 8, 70kg x10, 60kg x12, started with 2 mins rest then dropped 30 seconds between sets
OHP, 50kg x 5, 45kg x 6, 40kg x 8, 35kg x 9, 30 kg x 10
Deadlift, 100kg x 5, 90kg x 6, 80kg x 8, 70kg x 10, 60kg x 12
Chins 3 x 4
10 mins incline walk
loved this session, felt tough like my previous supersets, but managable.

**pb75** · 12-02-2012 02:52 PM

mini sess today:
Calve raises on the smith, 3 x 10 at 90kg
20 mins walk/run on the tread
Apparenlty i also have bad form on my squats...some guy ive got to know whos far bigger than me noticed it on friday so happy to chat with him about it, so will try what he suggests tomorrow. Not 100% convinced as he mentioned i was going too low , and leaning too far forward, but will see how i get on from monday.

**tony4100** · 12-02-2012 03:21 PM

Have you thought about continuing with SL going with 3x5 then following the deload and stall protocol until you get to 1x5? Then change when you have stalled twice at 1x5?

It is interesting as I feel i am getting to the limit of 5x5 in the next month or so it it good to see what others are moving on to.