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Kicking it up a Gear

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  • 19-08-2013 8:51am
    #1
    Tom Cruises Left Nut
    Registered Users Posts: 9,010 ✭✭✭


    Hey Guys

    Wondering does anyone have any advice for me !

    Have been on the weights for the past 4 months, all 5x5 sets and reps and have hit a wall with any progress

    Should I start lifting heavier weights to fail now or is there a better way !!

    Cheers :)


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    #2
    Sangre
    Registered Users Posts: 12,153 ✭✭✭✭Sangre


    Are you enjoying the routine at the moment? Have you stalled on all lifts?

    Whats your diet like?


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    #3
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    I asked the same thing recently as was told to de-load for a bit. Drop back to ~80% of what you normally would lift.


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    #4
    Tom Cruises Left Nut
    Registered Users Posts: 9,010 ✭✭✭Tom Cruises Left Nut


    Sangre wrote: »
    Are you enjoying the routine at the moment? Have you stalled on all lifts?

    Whats your diet like?

    I do enjoy it, just hit a wall where I amen't seeing any more progress !

    My diet is pretty much similar each day

    Breakfast: Scrambled Egg

    Lunch: Red meat and veg

    Dinner: Fish and Veg

    2 apples and 2 bananas usually as snacks. This is what I am currently doing:

    Day 1 Chest, Abs, Obliques
    Equipment Kgs Sets Reps
    Incline Bench Press Barbell 60 5 5
    Bench Press Barbell 60 5 5
    Decline Bench Press Barbell 45 5 5
    Flat Dumbell Press Dumbell 45 5 5
    Incline Dumbell Flyes Dumbell 40 5 5
    Cable Crossover Cable 72 5 5
    Chest Press Machine 50 5 5

    Ab Crunch Machine Machine 40 3 20
    Incline Sit Ups Bench 3 20
    Bant Knee Hip Raise Mat 3 20
    Rope Crunch Cable 40 3 20


    Day 2 Arms
    Equipment Kgs Sets Reps
    EZ Bar Curl Barbell 35 5 5
    Overhead Cable Curl Cable 40 5 5
    Incline Inner Biceps Curl Dumbell 40 5 5
    Triceps Overhead Extension Dumbell 22.5 5 5
    Close Grip Pull Ups Bars 5 5
    Dips Bars 5 5
    Skullcrushers Barbell 20 5 5
    Incline Hammer Curls Dumbell 40 5 5
    Palms Down Wrist Curl Barbell 30 5 5
    Standing Palms Up Wrist Curl Barbell 30 5 5
    Palms Down Wrist Curl Barbell 30 5 5
    Standing Palms Up Wrist Curl Barbell 30 5 5


    Day 3 Shoulders, Abs
    Equipment Kgs Sets Reps
    Standing One Arm Dumbell Press Dumbell 22.5 5 5
    Car Drivers Plate 30 5 5
    Clean and Press Barbell 30 5 5
    Kettlebell Thruster Kettlebell 40 5 5
    Dumbell Side Raise Dumbell 12.5 5 5
    Dumbell Front Raise Dumbell 12.5 5 5
    Behind Back Shrug Barbell 50 5 5
    Dumbell Shrug Dumbell 60 5 5

    Ab Crunch Machine Machine 40 3 20
    Incline Sit Ups Bench 3 20
    Bant Knee Hip Raise Mat 3 20
    Rope Crunch Cable 40 3 20




    Day 4 Back
    Equipment Kgs Sets Reps
    Barbell Deadlift Barbell 50 5 5
    Hyperextensions Bench 5 10
    Superman Mat 5 10
    Reverse Grip Bent Over Rows Dumbell 30 5 5
    One Arm Long Bar Row Long Bar 50 5 5
    Seated Row Machine 40 5 5
    Wide Grip Pull Ups Bars 5 5


    Day 5 Legs, Abs
    Equipment Kgs Sets Reps
    Barbell Squat Barbell 30 5 5
    Quad Machine Machine 40 5 5
    Hamstring Machine Machine 40 5 5
    Leg Press Machine 80 5 5

    Ab Crunch Machine Machine 40 3 20
    Incline Sit Ups Bench 3 20
    Bant Knee Hip Raise Mat 3 20
    Rope Crunch Cable 40 3 20


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    #5
    Tom Cruises Left Nut
    Registered Users Posts: 9,010 ✭✭✭Tom Cruises Left Nut


    Cereal Rapist wrote: »
    I asked the same thing recently as was told to de-load for a bit. Drop back to ~80% of what you normally would lift.

    Did it help ya at all ?


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    #6
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Liam Neesons Ballbag wrote: »
    Did it help ya at all ?

    Yea sorry I should have stated, it helped. I even took time off my DL and worked on form and didn't concentrate on weights. When I went back it I beat my PB.


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    #7
    amazingemmet
    Registered Users Posts: 4,057 ✭✭✭amazingemmet


    The problem is that this is very redundant.In the first day you basically have four pressing exercises, including three which will basically hit the same region of the pectoral (bench press, decline bench, machine press) and two "flying" movements which hits the pecs the same way. This leads to a lot of volume for nothing, and too much volume can lead to stagnation and overtraining.

    Now, I'm not an anti-volume guy. But I do believe that if you add one exercise to your workout it should bring something that isn't already in there. Don't add exercises if you can't justify using them.


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    #8
    dor843088
    Registered Users Posts: 1,171 ✭✭✭dor843088


    Liam Neesons Ballbag wrote: »
    I do enjoy it, just hit a wall where I amen't seeing any more progress !

    My diet is pretty much similar each day

    Breakfast: Scrambled Egg

    Lunch: Red meat and veg

    Dinner: Fish and Veg

    2 apples and 2 bananas usually as snacks. This is what I am currently doing:

    Day 1 Chest, Abs, Obliques
    Equipment Kgs Sets Reps
    Incline Bench Press Barbell 60 5 5
    Bench Press Barbell 60 5 5
    Decline Bench Press Barbell 45 5 5
    Flat Dumbell Press Dumbell 45 5 5
    Incline Dumbell Flyes Dumbell 40 5 5
    Cable Crossover Cable 72 5 5
    Chest Press Machine 50 5 5

    Ab Crunch Machine Machine 40 3 20
    Incline Sit Ups Bench 3 20
    Bant Knee Hip Raise Mat 3 20
    Rope Crunch Cable 40 3 20


    Day 2 Arms
    Equipment Kgs Sets Reps
    EZ Bar Curl Barbell 35 5 5
    Overhead Cable Curl Cable 40 5 5
    Incline Inner Biceps Curl Dumbell 40 5 5
    Triceps Overhead Extension Dumbell 22.5 5 5
    Close Grip Pull Ups Bars 5 5
    Dips Bars 5 5
    Skullcrushers Barbell 20 5 5
    Incline Hammer Curls Dumbell 40 5 5
    Palms Down Wrist Curl Barbell 30 5 5
    Standing Palms Up Wrist Curl Barbell 30 5 5
    Palms Down Wrist Curl Barbell 30 5 5
    Standing Palms Up Wrist Curl Barbell 30 5 5


    Day 3 Shoulders, Abs
    Equipment Kgs Sets Reps
    Standing One Arm Dumbell Press Dumbell 22.5 5 5
    Car Drivers Plate 30 5 5
    Clean and Press Barbell 30 5 5
    Kettlebell Thruster Kettlebell 40 5 5
    Dumbell Side Raise Dumbell 12.5 5 5
    Dumbell Front Raise Dumbell 12.5 5 5
    Behind Back Shrug Barbell 50 5 5
    Dumbell Shrug Dumbell 60 5 5

    Ab Crunch Machine Machine 40 3 20
    Incline Sit Ups Bench 3 20
    Bant Knee Hip Raise Mat 3 20
    Rope Crunch Cable 40 3 20




    Day 4 Back
    Equipment Kgs Sets Reps
    Barbell Deadlift Barbell 50 5 5
    Hyperextensions Bench 5 10
    Superman Mat 5 10
    Reverse Grip Bent Over Rows Dumbell 30 5 5
    One Arm Long Bar Row Long Bar 50 5 5
    Seated Row Machine 40 5 5
    Wide Grip Pull Ups Bars 5 5


    Day 5 Legs, Abs
    Equipment Kgs Sets Reps
    Barbell Squat Barbell 30 5 5
    Quad Machine Machine 40 5 5
    Hamstring Machine Machine 40 5 5
    Leg Press Machine 80 5 5

    Ab Crunch Machine Machine 40 3 20
    Incline Sit Ups Bench 3 20
    Bant Knee Hip Raise Mat 3 20
    Rope Crunch Cable 40 3 20

    First of all epic name lol . On your stalling Your diet looks like it has minimum carbs you will struggle to build muscle with low carbs imo . Swallow 80g of oats and a protein shake an hour before workout and post back here and let me know if your stronger in the gym . I think you need to increase cabs overall but even if you just carb up preworkout it may help some.


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    #9
    Tom Cruises Left Nut
    Registered Users Posts: 9,010 ✭✭✭Tom Cruises Left Nut


    dor843088 wrote: »
    First of all epic name lol . On your stalling Your diet looks like it has minimum carbs you will struggle to build muscle with low carbs imo . Swallow 80g of oats and a protein shake an hour before workout and post back here and let me know if your stronger in the gym . I think you need to increase cabs overall but even if you just carb up preworkout it may help some.

    Ha ha, thanks !! :D

    Carbs kill my stomach is the problem, even a little potato or bread and I am wrecked

    Ill try that idea though, cheers !


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    #10
    dor843088
    Registered Users Posts: 1,171 ✭✭✭dor843088


    Liam Neesons Ballbag wrote: »
    Ha ha, thanks !! :D

    Carbs kill my stomach is the problem, even a little potato or bread and I am wrecked

    Ill try that idea though, cheers !

    I also agree with emmet your routine needs work and there is too much fluff in there. My recommendation is an upper lower routine . Pick one you like run it 2xper week dont modify it .


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    #11
    Tom Cruises Left Nut
    Registered Users Posts: 9,010 ✭✭✭Tom Cruises Left Nut


    dor843088 wrote: »
    I also agree with emmet your routine needs work and there is too much fluff in there. My recommendation is an upper lower routine . Pick one you like run it 2xper week dont modify it .

    Yeah it is a bit all over the place ! Ill give that a go I think.

    Cheers guys !


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