TOPIC: Dag hits the weights

Dag wrote: Here are the lifts from Friday of last week (week 5) and Monday and Wednesday of this week (week 6)
I got sick last week from a cold, However I still went to the gym. It was hard because I felt like shit, but once I started warming up I felt better.

I am stalling on barbell Row, deadlift (because of bad form, got to correct this) and o overhead press.

Last workout was HARD, specially bench press. I feel I have reached my limit and if I don't eat and rest properly for the next days I will not be able to lift heavier next week on bench press.

Here are the numbers.

I'm gonna weight myself tomorrow.

I feel my arms a bit more strong, but no significant change on how I look.

LeetoN wrote:

Dag wrote: Here are the lifts from Friday of last week (week 5) and Monday and Wednesday of this week (week 6)
I got sick last week from a cold, However I still went to the gym. It was hard because I felt like shit, but once I started warming up I felt better.

I am stalling on barbell Row, deadlift (because of bad form, got to correct this) and o overhead press.

Last workout was HARD, specially bench press. I feel I have reached my limit and if I don't eat and rest properly for the next days I will not be able to lift heavier next week on bench press.

Here are the numbers.

I'm gonna weight myself tomorrow.

I feel my arms a bit more strong, but no significant change on how I look.

You dont have to add weight every week for progressive overload to happen. I used to force myself every session to add more weight on the compounds and of course i rektd myself and got injuried..

This is what I would do instead: If you can bench 80lb for 8 reps on the first set, but on your second, thrid and fourth you might only get around 6 reps, I will stick with the 80lb until you can get 8 reps with good form for all 4 sets, and then you add some weight. This is still progressive overload, however you minimize the risk of injury because you dont add weight all the time.

Weight lifting is fucking sick!! but you want to be able to lift 20 years down the road, so be careful.

Dave93 wrote: Something isnt adding up here. At least if you are at 59 kg bodyweight. Last time I was at 59 kg I was I think 12 years old.

The 3 most important ones for muscle gains are Food, Training and Sleep... BUT the FOOD section also includes the EATING THRESHOLD. Your EATING THRESHOLD is probably very low. You said you have already done a dirty bulk... doesnt matter. Your EATING THRESHOLD is probably still very low. By increasing it you will always have an increased appetite and eat more meals without even thinking about it. You need to increase it by eating so much food several times a week that you feel a bit like puking after the meals. Obviously it wouldnt be wise to do it at work because you WILL feel shitty and should have the option to lay down on a bed with your very full stomach when doing this.
Once you reach like 70 or 75 kg bodyweight you never need to do this torture again. I have done it myself easily 5 times many years ago and many others have done it or will need to do it. Cutting or lean bulking would be pointless at your current bodyweight imo.

Dave93 wrote: include a lot of triceps extensions and more isolation exercises for the other muscle groups too. Deadlifts arent bad and are quite exciting to do but I have seen skinny guys doing 200 kg deadlifts, so focus more on isolation
Also do most sets of 3-5 reps with good form until you are at 70 kg and have some real strength, then you can start with the higher rep thing from time to time to change things up

Dag wrote:

Dave93 wrote: include a lot of triceps extensions and more isolation exercises for the other muscle groups too. Deadlifts arent bad and are quite exciting to do but I have seen skinny guys doing 200 kg deadlifts, so focus more on isolation
Also do most sets of 3-5 reps with good form until you are at 70 kg and have some real strength, then you can start with the higher rep thing from time to time to change things up

I am currently following this program stronglifts.com/5x5/#gref

I don't know how good is to modify the program or change to another.

I like 5x5, it's short, simple and little time consuming.

I also like the guidelines it has on progressive overload, it is exciting to lift a bit more each time.

What do you think about that routine? 5x5?