Well basically, upnthe protein intake even more . I up cardio for 2 weeks whilst maintaining current food levels then start cutting non clean carbs out and replacing it with extra protein but in total eating less. I dont cut carbs out completely or I cant train nor do I do some mad carb cycling as im not a fitness model. this goes on for 6-8 weeks at which point Im at a nice level. The upped cardio is maintained throughout this period.

How are people getting on?

Squats at 65kg only (not even body weight) and I felt it today. That's poor. My bench is on 62.5kg!!! But I am a squat novice.  Haven't been gym in a week and a day so that might have affected it. 

My overhead press was at 35kg and I struggled on last rep of third set. That's poor too.

Deadlift at 75kg was a doddle though, 80kg next session.

I'm not doing squats until 2015 not. I'm using the time freed up for bicep curls. Awwwww Yeah.


Hoping to get Deadlift to 140kg by the end of the year.

I wanna try and deadlift 95kg by the end of the year. 100kg may be pushing it.

I'm around 73kg. Trying to broadly follow Starting Strength program, but I only manage twice a week mostly, and am alternating deadlift and something else like chin ups, no power cleans. Just did 75kg deadlift, so at current pace, I'll be hopefully getting towards 100kg end of year or just after. Maybe.

Program is alternating:

Squats
Bench
Chins
Rows (maybe)

Squats
Press
Deadlift
Chins/dips

I'd keep the squats up while you're still rolling with SS, then once you hit the really heavy stuff, back off a bit and alternate.  You can squat every session early on, chins too for that matter.

I'm doing Pilates to overcome my injuries and imbalances.  I haven't pressed a bar in Amber for weeks.

Skerret wrote:

I'd keep the squats up while you're still rolling with SS, then once you hit the really heavy stuff, back off a bit and alternate.  You can squat every session early on, chins too for that matter.

Righto. Squat and DL on same day has been too much on one of my sessions already, but I may have been tired that day anyway. I'm watching those sessions and like you say, will probably move to alternate squat and DL soon.

ShabbyMcCrabby wrote:

I haven't gone to the gym in aaaaaaages. Schedule change screwed my routine. I want to get back though, this flab won't burn itself!

It will if you go for a walk and maintain a calorie defecit.

#YOLOSWAGLAZYBROSPRAISEITDONTBLAZEIT420

Knight wrote:

I'm injured, it sucks. Football and weights aren't happy bedfellows.

Try weights and BJJ!

GOOD

My lifts are imperial.

You can all be my sedan-chair boys if you like.

Thats not overly uncommon I would say, gents are usually relatively strong straight off the bat on bench compared to other lifts especially if they havent really trained before. So no issues there!

Yeah OHP is a bitch, no-one's got any deltoids any more. Or traps, for that matter, which is why chins are so tough too.

I've backed right away from bench with my shoulder the way it is currently.  Can't do OHP either on my left, so doing KB presses in my right as it lags behind in size anyway.  It's all pulling movements for me ooh pardon.  Front squat is coming along though.