F*ck you wheelchair ,lifting log

[switch]

yup i started a log here, to keep track of my progress
as for the title? well i was once 210lbs and in a wheelchair due to a accident
(was my fault i was spaced out and thinking about stuff when it happened)

anyway i did stronglifts for around 15 weeks and then hit a really bad plateau for weeks, so i thought its time to change it. (i exhausted all other options)

i'm now doing jim wendler's 5/3/1

cycle 1
week 1

Fri 22nd Feb squats
squats
warm up - 5X40kg 5X45kgs 5X50kgs
5X60kgs 5X70kgs 8X75kgs
10X5X 50kgs

rack pulls 5X3X40kgs 5X45kgs 5X50kgs
glute ham raises 3X8
biceps curls 5X5 22.5 kgs
chins 3 sets

sunday OHM

warmup
5X30 5X35
5X50

military press
5 X 35 5X40 6X55
10X5X35 kg

bench press close grip 5X10
chins X3

 

[switch]

Mon 25th
W 5X 30 5X35 5X40
Rows 5X40 5X45 10X50kgs
10X5X35
Deadlift 2 reps ......:nervous: 60kgs

i came home because i have stuff to do for work tomorrow

oh btw if you see a guy doing biceps curls in the squat rack and there is somebody else waiting to do squats......please take the heaviest dumbell and murder the first guy :box:

 

[Krueg]

Cool to see another member doing 5/3/1. Are you using the regular template or the powerlifting template?

 

[switch]

Cool to see another member doing 5/3/1. Are you using the regular template or the powerlifting template?

regular template " boring but big "

 

[Krueg]

regular template " boring but big "

Right on, hope all goes well!

 

[switch]

Right on, hope all goes well!

thanks

wed 27th feb bench day

warm up (bench) barX5 35X5 40X5 45X5

bench press 60X8
55X5
50X5
10X5X45

bench press incline 45X10
40X10
10X3X35

chin ups 1 set
now i think i'm at 17-16% BF i only got a small belly left everywhere else looks fine

my results in 5 months so far
chest = +2.2 inches
arms =+1.5inches
calves= +2 inches
waist line = -6 inches (decreased from 38 to 32 )
thighs = +1 inch
weight = 18kgs (2 lbs or 900 g/week)

 

[Krueg]

my results in 5 months so far
chest = +2.2 inches
arms =+1.5inches
calves= +2 inches
waist line = -6 inches (decreased from 38 to 32 )
thighs = +1 inch
weight = 18kgs (2 lbs or 900 g/week)

Good work, will be nice to see how much more you grow by the 1 year mark. Keep it Up.

 

[switch]

thanks a lot for your support guys really appreciate it

today was squats

2nd week 1st cycle
1st march friday squats

squats -warm up
40X5
45X5
50X5
lift - 65X3
70X3
75 kgs X6
assisstance

squats 10X5X50kg
leg curls 10X5

biceps curls 25kgs X5X5

 

[Krueg]

How did your legs feel after squats?

 

[switch]

^ well i usually don't feel any soreness in my legs,idk why...but i did feel like crap all over due to exhaustion mainly because i take a short 15 secs rest between each set, due to a busy life...

if i get any soreness its usually biceps or the pecs all the other muscles are virgins when it comes to soreness though

i never hit any plateau on the squats so i think my body has a gift for it..
although i've had a lot of plateaus in upper body lifts (bench and military)

this afternoon ill be doing military press

last night i realized that my BF% has gone lower, i can see a cut between my delts,traps and pecs, also biceps and triceps (a little)...the veins on my neck are starting to get more prominent ....but still that belly is left

 

[goundra]

so back off on the other stuff and do more for your abs. DIET is the main problem with getting abs to show. Very few men do enough to be burning more than 2000 calories a day, and most eat 3000 or more per day, when you count everything. so of course they gain 2 or more lbs per year, and it aint muscle.

 

[switch]

^ yup that's true, my diet has been really sh!tyy lately.also i'm often too lazy to do abs....include biceps to that as well.

 

[Krueg]

i never hit any plateau on the squats so i think my body has a gift for it..
although i've had a lot of plateaus in upper body lifts (bench and military)

That's just a part of natural progression, when I fist started my lower body progressed fairly quick, but my upper body struggled. Now my upper body is going up and my lower body may be starting to struggle. Just keep training hard and follow the program.

 

[switch]

^ thanks a lot for the support!

sunday military press
warm up 35X5
45X5
military press 40X3
45X3
50X4
35X10X5
assistance
bench press close grip 5X10
biceps curls 5X5
shrugs 5X5
35 mins

 

[switch]

MON Rows

rows
30X5
35X5
40X5
45X3
45X3
50X6

assistance
rack pulls
50X3
45X3
35X3

DB ROWS
10X5
time = 30 mins

 

[switch]

wed bench day

bench press
35 X5
40X5
45 X5
55 X3
60X 3
65 X3
40 X10X5

incline bench

40 X 10 X3

 

[switch]

fri squats

40X5 50X5 60X5
65X5 70X3 80X6
50 X10X5

 

[Krueg]

fri squats

40X5 50X5 60X5
65X5 70X3 80X6
50 X10X5

Short and sweet.

 

[switch]

Short and sweet.

yeah ,i've been under a lot of pressure recently , mostly from my work, so i try to keep it as short as possible.

im only taking 10 seconds of rest between the sets, i have to keep it under 35 mins.
tomorrow is seated military press... :yawn:

 

[switch]

sunday military press

MP 30X5 35X5
40X5 45X3 50X4
10X5X35
bench press close grip
10X5x45
squats
5X3X50