Hey, have you been working out?

[Al B. Sure!]

Squats: 2x5x245 1x4x245
Press: 3x5x120
Power Clean: 5x3x135

And did 5 sets of 12 chinups.

Yup... hit that brick wall at 245. Got two sets in but they were iffy without good form and a lot of squirming... but the last rep of the last set I had to bail. Sucks.

I've done this program 3 times now and every time, I hit 245 and can't continue.

[Az]

What I usually do in such a case is drop ~10-15 pounds of weight, and pay extra attention to movement.

And I know that squats are better. I am simply terrified of screwing my knees even more ( they are slightly ****ed - thanks army!)

[Al B. Sure!]

Back Squat 3x5x240
Bench Press: 3x5x175
Deadlift: 1x5x245

Also did 6 sets of 11 chinups.

I'm hitting that same wall I keep hitting at 240lbs for the squat... I got the reps in but some of them were like squat/good morning hybrids with my rear coming up faster than my upper-body which has to catch up into a good morning type of thing... that's not good. I don't know what it is but 240 keeps being a wall for me. I hope I can keep progressing and maintain some semblance of form.

[Al B. Sure!]

Since you're doing lunges, I'll repeat this in case you missed it:

Unilateral vs. Bilateral

A common belief is that unilateral exercises activate more glute muscle. As I alluded to earlier, lunges might be the best exercise at making the glutes sore due to the extreme tension on the muscle in a deep-stretch position. But according to my experiments, bilateral movements activate more glute than unilateral movements.

This is seen across the board, from quad dominant movements (squats vs. lunges) to hip dominant movements (deadlifts vs. single leg RDL's) to bent knee hip dominant movements (hip thrusts vs. single leg hip thrusts).

This is due to the increased inherent stability involved in bilateral lifts. Single leg training definitely has its place due to balance, multiplanar stability, coordination, sport-specific training, and decreased spinal loading, but double leg training should always be prioritized regardless of the training goal.

[Al B. Sure!]

8/8/8 lunges of 24kgs today for the first time.
6days a week gym ftw

Some people say that my mostly 5/5/5 workout with 90% 1RM is making me strong but I should go for 10/10/10/10 80% 1RM to bulk up. I haven't even decided if I want that yet, but does it work c/d?

Generally speaking, I've heard that sets of 1-3 are pure strength, 10+ are for hypertrophy (muscle mass), and in between (ie- set of 5, usually 3 sets of 5 like my routine) is a nice mix siding a little more on the strength side.

[Al B. Sure!]

Back Squat: 3x5x235
Power Clean: 5x3x135
Press: 3x5x115

and did 6 sets of 11 chinups

As I approach 245lb on my squats, I always stall. Here's hoping I can continue adding weight to the bar with each workout

[Az]

8/8/8 lunges of 24kgs today for the first time.
6days a week gym ftw

Some people say that my mostly 5/5/5 workout with 90% 1RM is making me strong but I should go for 10/10/10/10 80% 1RM to bulk up. I haven't even decided if I want that yet, but does it work c/d?

[Jon Miller]

attempts:

6/4/3 chinups
4/4/4 lunges (29/29/29)
15/15/15 bench (29/29/29)
5/4/3 pullups
stomach - spine rotation
8/6/5 seated vertical press (16/16/16)

I haven't actually been that good at running this week. Two short duration(20 minutes) moderate paces, and one small set of high intensity. Some of it was that my food hurt a bit and I want to make sure I don't injure myself, I have only had my vibrams for 18 days.

If I drop a little, it hurts my feet. I think this means that the ball? of my feet need to get stronger.

JM

[Al B. Sure!]

Squat 3x5x230
6 or 7 sets of 11 chinups

Didn't bench because the gym was crowded and I tried deadlifting but my hamstrings were real tight and I couldn't get the weight up.

[MOBIUS]

What's with how you keep posting in this thread commenting on what Jon's doing?

You're like a kid who hangs around, just outside the group he wants to join, making comments but for whatever reason, keeping his distance even though he so wants to join in Like, I know this metaphor doesn't have much meaning to a Brit, but it's like the kid whose father wants him to play football but he's more interested in soccer so he hangs around outside the fence of soccer practice everyday and in school makes these somewhat insulting comments to the soccer players but only because he so wants to play but can't.

What's your problem with PH?

He's contributed to the thread both on topic and in a light hearted manner, in fact the first thing I thought when JM mentioned the shrugs was the classic Gallic shrug and a "bof" before dragging on a Gaulois... But then, as a Yank, you wouldn't know the cultural proclivities of our snail munching neighbours...

[Pekka]

Yeah, I work out 6 times a week once again. One day off. Here's my current program:

After waking up, 30 to 45 minute morning cardio (before breakfast). Jogging. My little Rocky moment of the day.
Then gym: Always 10 to 15 minute warm up with cross trainer or running.

Day 1 (legs):
Dumbbell Lunges, 8/8/8 (per leg) with weights (17 kg on both hands)
"Romanian deadlift", 12/12/12, weights 40 kg + bar
Hack squat 8/8/8, weight 140 kg
Leg curls, 12/12/12, weight 70 kg
Back ups, 15/15/15, weight 70 kg
Leg press, 15/15/15, weight 200 kg

Day 2 (chest, back)

Peckdeck 12/12/12, weight 75 kg
Reverse peckdeck 12/12/12, weight 90 kg
Bent over row 10/10/10, weight 25 kg per side
Bench press 10/10/10, weight 80 kg + bar
Incline dumbbell bench 8/8/8, weights 25 kg per hand
Wide grip lat pulldown 10/10/10, weight 75 kg

Day 3 (arms, shoulders)
Dumbbell bench 10/10/10, weights 25 kg per hand
Double front dumbbell raise 15/15/15, weights 15 kg per hand
Power partials, 10/10/10, weights 20 kg per hand
Barbell curl, 10/10/10, weight 30 kg + bar
"French" barbell curl, 10/10/10, weight 30 kg + bar
Hammer, 10/10/10, weight 20 kg per hand
Pushdown, 10/10/10, weight 75 kg

Then stomach crunches, all kinds, at the end of all these different days.

[Jon Miller]

Attempts at least, this is starting a 2day a week full workout. My shoulder was still bothering me.

6/4/4 chinups
6/6/6 lunges (27/27/27)
15/15/15 dumbbell bench press (27/27/27)
5/4/4 pullups
stomach - spine rotation
8/8/8 vertical press (11/11/11)
8/8/8 dumbbell curl (11/11/11)
tricep pulldown-ran out of time after one set

JM

[Provost Harrison]

It could be just being, you know, sociable? You should learn it some day, you might be able to get a proper job then and "score some ass" or something.

[Al B. Sure!]

Are you practicing to be a Frenchman or something?

What's with how you keep posting in this thread commenting on what Jon's doing?

You're like a kid who hangs around, just outside the group he wants to join, making comments but for whatever reason, keeping his distance even though he so wants to join in Like, I know this metaphor doesn't have much meaning to a Brit, but it's like the kid whose father wants him to play football but he's more interested in soccer so he hangs around outside the fence of soccer practice everyday and in school makes these somewhat insulting comments to the soccer players but only because he so wants to play but can't.

[Provost Harrison]

12/12/12 shrugs (24/27/27)

Are you practicing to be a Frenchman or something?