F*ck you wheelchair ,lifting log

[switch]

Monday rows

Rows
Warm up- 40X5X3
main lift 5X45 3X50 5X55
assistance
rows - 10X5X35
rack pulls 5X1 3X1 1X1
deadlift -- i skipped this one ,since i'm a bit depressed today .
will just sleep ,i might skip work tomorrow

 

[Krueg]

Keep charging! Are you doing rows as your main lift instead of deads because of injurys?

 

[switch]

Keep charging! Are you doing rows as your main lift instead of deads because of injurys?

yup, i think ill give it a few months till i will do deads as my main lift,although i'm doing 1rep deadlifts every mon or sun.

as a main lift, i think it might be a little too taxing on my spine right now, its better to keep it as assistance untill i get the form right
then i can start heavy deads

wed bench day
Bench press
warm up 40X5 40X5 50X5
main lift 60X5 65X3 70X2
incline bench 10X3X40kgs

 

[switch]

fri squats deload week

warmup 40X5X3
45x5 50X5 55X5
50X5X10

 

[Krueg]

I know the program has the de-load week incorporated, but from guys I talk to say they only de-load before a competition or if they are feeling beat up. I did the first 4 cycles before I deloaded, and to be honest after a couple workouts I felt I didn't need it and jumped backed in to my next cycle.

So if your feeling good and and feeling strong, skip the deload. (Just a thought)

 

[switch]

oh is that so? well i do feel a little beat up actually, i'll skip the deload weeks if i feel better though.thanks for the tip!

 

[DanZy]

I've also read that you should only deload when you feel it's needed, not when the program asks for it

 

[switch]

sun -military press

35X5X3
35X5
40X5X2
35X5X10

shrughs 3X8

mon ROWS
35X5X3
35X5X2
40X5X2
35X5X10

rack pulls
35X5
40X3
45X1

 

[Krueg]

Keep it up switch!

 

[switch]

Keep it up switch!

thanks for the support!

fri squats

w - 40X5 50X5 60X5
squats 65X5 70X5 80 kg X 5
assistance
squats 50X5X5
leg extensions 8X3
shrugs 8X3

40 mins

 

[switch]

sun military press
w- 35X5X3
35X5
40X5
45X5
bench press close grip 8X3
shrugs 8X3

tue ROWs
w-35X5 40X5 45X5
45X5
50X5
55X5
rack pulls 40X5
45X3
50X1
ROWS 5X4X40
shrugs 8X3

 

[switch]

Thu bench press

w- 40X5 50X5X2
50X5 55X5 60kg X5
no assistance

 

[Krueg]

Thu bench press

w- 40X5 50X5X2
50X5 55X5 60kg X5
no assistance

Good to see you put in some work.

 

[switch]

This is awesome mate. You are pulling in some good numbers. Keep making those gains!

Good to see you put in some work.

thanks a lot guys , really needed the motivation , since i'm getting kinda depressed lately.. :cheer: :cheer:

fri squats

warm up - 40X5 50X5 60X5
70kgX3
75kgX3
80kgX3
50X5X4

biceps curls 8X3

 

[switch]

now my bf% has come down , cuz i can see the deloids, pecs, traps, triceps,calves, quads , forearms and biceps. my face is cut but i still got some belly left....

 

[switch]

sun military press

w- 35X5X3
40X3
45X3
50X5 (finally!)
35X5X10
bench press close grip 5X10
shrugs 3X8
biceps curls 3X8

 

[switch]

tue ROWS
ROWS w 3 sets
40X3
45X3
50X4 (finally!)
rack pulls 3X3
shrugs 5X3
biceps curls 8X3

i'm starting to look cut, cant believe it's been 6 months already

 

[switch]

Congrats on your progress. Proof positive that hard work and consistency lead to good things.

Keep up the great work. More confidence and strength. You'll never want to go backwards!

thanks a lot for the encouragement! :cheer:

thurs Bench press
bench
w- 35X5
40X5
45X5X3
lift 55kg X3
60kg X3
65kg X3
50X10X5

incline 5X5
biceps curls 8X3
shrugs 8X3

 

[switch]

sun military press and squats

squats
w- 30X5 40X5 50X5 60X5
75X5
80X3
85X2 (yes! finally) (185lbs)

military press
w- 35X3X5
40X5
45X3
50X5 big improvement

assistance
bench press close grip
skull crushers
biceps curls
shrugs

 

[TheStig]

Good job the PR