Beast MoDe Enabled

Squats
Bar 1 x 10
60 1 x 5
72.5 5 x 5

Overhead Press
35 8 x 5

Decided to do a couple more sets while I waited for the deadlift bar, I don't warrant using the squat rack for these overhead presses while they are this low.

Deadlift
60 1 x 5
65 1 x 5

Finished with some bits and bobs.

Ab Stuff - 2 Rounds
Exercise Ball Crunches x 20
Ankle Taps x 20
Lying Knee Raises x 20
Russian Twist with 16KG Kettlebell x 16
Plank x Till Failure

Ez Curls
35 3 x 12

Tricep Pushdowns
Single Arm 2 x 12
Pushdowns 3 x 12
 
Not sure why I bothered tbh I am under no illusion that ab work will get me anywhere as I know my BF% is too high. I guess old habbits die hard. Will knock it on the head, I'm gonna need all the energy I have for my stronglifts soon enough.

At this stage in the program I often feel that I haven't done quite enough, and feel the need to do some additional work. From what I have read, adding chins and dips at the end of the lifts seems to be most popular, what would you say is 'best practice' in this case?

I would need to use the assisted pull up machine, always struggled with these.
 
My personal preference is down to what I think I need and cope with on the day, subject to what I am trying to achieve...

So I want to be a weightlifter: all the stuff I do should be in order to support this (squats, back extensions, pressing) or assistance (split squats, joint stability/isolation) work... Or aesthetics (push-ups, broceps, more broceps).

If you want vertical jumps... Do vertical jumps. They are great for explosive power generation, so why not?
 
Quick one, playing taxi again.

Squats
Bar 1 x 10
60 1 x 5
75 5 x 5

Bench Press
50 5 x 5

Barbell Row
50 5 x 5

Wen't shoes off on the squats, plenty more traction. *Generic whinge, people pinching the squat rack bar to do something stupid like bicep curls! Got to be kidding me*
 
GSVBagpuss said:
But chins and pull-ups are indeed popular assistance to add
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Abz-olutely. Lovely exercises. :cool:

Another approach you could take to improve flexibility/core strength/etc. is to add in a set of paused squats on a 551 tempo (five count down, five count pause, 1 count up) to make sure you get some stretch and core functionality into your training.

Jump squats are a fun one, too, but prepare to not really want to do anything after them.

MoDe said:
Quick one, playing taxi again.

Squats
Bar 1 x 10
60 1 x 5
75 5 x 5

So, stil another 1*3 in here, but slooooooooooooow it down! :D

Bench Press
50 5 x 5

Barbell Row
50 5 x 5

Lat pulldowns, dumbell benching, chinups, dips, rotator cuff work...

Wen't shoes off on the squats, plenty more traction. *Generic whinge, people pinching the squat rack bar to do something stupid like bicep curls! Got to be kidding me*
Click to expand...

Dude - I do 21s on an Olympic lifting platform, so 'ave it. ;) :D

However, I train at home, on my own platform, so feel free to ignore this. :D
 
Back in the gym yesterday.

Squat
Bar 1 x 10
60 1 x 7
70 1 x 5
77.5 5 x 5

Overhead Press
35 1 x 10
40 5 x 5

Deadlift
60 1 x 5
80 1 x 5 - My Maths is awful, this was only meant to be 75 I think, just decided to go for it! Don't know if it was just sweaty hands but I could feel my grip slipping already, will have to invest in some liquid chalk or wraps for when these get heavier. Any recommendations?

Lat pull downs
70 3 x 10

Tricep Pushdowns
40(ish) 3 x 12

Brocep Preacher Curls
40(ish) 3 x 10

Really enjoy a Sunday morning of lifts.
 
MoDe said:
! Don't know if it was just sweaty hands but I could feel my grip slipping already, will have to invest in some liquid chalk or wraps for when these get heavier. Any recommendations?
Click to expand...

Any liquid chalk will be just fine - if your gym allows regular chalk blocks then even better (just keep it in a ziplock bag). You won't need wraps/straps right now.
 
First time back in the gym last night since Sunday! Hips felt tight on my first few warm up sets, they loosened up nicely though.

Squats
Bar 1 x 10
60 1 x 7
70 1 x 5
80 5 x 5

Incline Bench Press (Flats being used)
Bar 1 x 10
45 5 x 5

(I was shocked how heavy this felt. Must do more chest work)

Decided to hoy in some Deads since I'd missed a few days

Deadlifts
60 1 x 5
80 1 x 5
82.5 1 x 5

Barbell Row
45 5 x 5 (Paused & squeezed)

Tricep Pushdowns
36 3 x 12

My match on Monday played havok with my knee cartilage, I think it's a combination of the hard flooring and a lot of running/jumping. Thought I was best letting that settle before getting back to squating.
 
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Man Flu has began to go, so back in the gym last night. Decided to do some chest and tri's. Think I'm gonna go back to my old split for awhile.

Flat Bench Press 8 to 10 x 4 - 45kg
Seated Drips (SS with Above) 10 x 4 - BW
Incline Dumbell 8 to 10 x 3 - 18kg
Dumbell Flies 10 to 12 x 3 - 10kg
Skull Crushers 10 to 12 x 4 - 25kg
Chest Press Machine DS/Failure x 3 (Last ditch effort for pump)

I attempted some proper dips after the skull crushers, noped on my 3rd rep. Felt pretty embarrassed.

Then almost got stuck in the bath, couldn't lift myself out. 10/10 would skull crush again.
 
Monday: Chest & Triceps

Bench Press - 45kg x 4 x 10
Bench Dips (SS with Above) - BW x 4 x 10
Incline Dumbell Press - 16kg 4 x 10 (No 18's Avail)
Skull Crushers - 25kg x 4 x 10
Chest Press - 3 x 10 Drop set from 45kg - 18kg for the pump.

Attempted some side to side pushups at the end. Not good after the drop set. Managed to churn out 8 on each side.
 
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Wednesday: Legs

Squats - Bar x 1 x 10 / 60kg x 1 x 10 / 70kg x 4 x 10
Deads - 60kg x 1 x 10 / 100kg x 1 x 5
Halfstring Curl Machine - 40kg~ x 4 x 10
Calf Raise Machine - 50kg x 5 x 10
Lunges(Each leg) - 20kg plate each hand x 6 x 2 (Superset with a follow up of BW lunges x 6 x 2)

Tried the 4 seconds down and 4 second pause on the Squats, makes it a lot more difficult to get back up!
 
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