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Anonymous
Help me get stronger? Greyskull 2017-09-07 06:20:21 Post No. 42779788
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Help me get stronger? Greyskull 2017-09-07 06:20:21 Post No. 42779788
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5/5/17 - 151 lbs
Deadlift 1x5 185
Bench 3x5 112.5
Overhead press 3x5 70lbs
Squat 3x5 100lbs
Strict row 3x5 105lbs
Chinups body weight 1x4 1x2 1x2
9/7/17 - bodyweight 155
Deadlift 1x7 210lbs
Bench 3x5 132.5lbs
Overhead press 3x5 95lbs
Squat 3x5 ATG pause knees forward whole time 160lbs (dropped weight from 175, i didn't like how my form was)
Strict row: 3x5 145lbs
chin-ups: 3x6 20lbs
I'm doing greyskull right now, it seems like my gains haven't been that great. Am i wrong? At least on bench they've been bad.
How should i change my program to increase my bench, and i assume i just need to start eating more since i haven't gained much weight in months.
Instead of doing overhead press bench overhead press for week 1 and week 2 being bench overhead press bench (3 days a week) 3x5
Should i start benching and overhead pressing 3 days a week, but making the less focused lift higher reps less intensity? Maybe i can just add 1 more day and always do both 2 times a week, just in an UDP fashion?
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This is what my workouts look like
day 1:
Overhead press/bench 3x5
Chinups 3x5
Squat 3x5
Pendlay rows 3x5
Cheat shrugs 5x5
Day 2:
BENCH/overheadpress 3x5
Deadlift 1x5
Day 1 repeated.
2 day rest +2.5lbs upper 5lbs lower
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>>42779788
Have you been following the amrap sets and doubling weight added when you do more than 10 reps? You probably aren't eating enough either
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>>42779928
I don't often do over 10 reps, but i realized i've done it on deadlifts, i realize that could have fucked me up and gave me less gains... i'd just progress normally when i hit 11 reps and shit.
thanks for that reminder.
but yeah i do amrap if it doesn't feel like a grinder.
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>>42780153
I just ask because I know that you're supposed to double the weight added for next time when you hit 10 reps so I figured not doing that may make progress slower
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>>42779788
You've made great progress in only 4 months. Everything is moving steadily in the right direction. Don't get discouraged by the internet where everybody bench presses 20 lbs above the World Record after 6 months.
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