want to be big
Registered
in kg my lifts are
Bench:83.5 for 4
Squat: used to do 100 for 5 but now only 90 for 5
Deadlift:115 for 5
going to start doing pendlay rows so not sure bout weight
after fucking about with other programs that don't really work i have decided to do SS after my cut and am assuming my lifts are too pussy to worry about the program being too novice to me?
I found this spreadsheet that i can hopefully use (original novice one) and if i want to work it out in kg all i have to do is change the smallest weight increment to 2.2 (instead of 5) and the lb increases for the exercises all to 2.2 and the deadlift option to 4.5?
https://docs.google.com/spreadsheet/ccc?key=0AmWyzQPqnP1wcGxsU1FwNlpITmFBcUZGcHBESXVfSkE&hl=en#gid=0
i am going to switch cleans with rows and is it really necessary to do all those warm ups, cant i just do my normal warmup then get on with the normal work set. After searching through this forum the workout could look like this after a month
Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
DIPS - 2 x 8-12
Workout B
Squats - 3x5
Standing Press - 3x5
Pull from floor (rows 3x5 or cleans 5x3)
PULLUPS/CHINS - 2 x 8-12 - (3 sets of pullups/chins can be done if you do the cleans instead of the rows)
Friday workout only
curl - 2 x 8-12
triceps extension (TriEx)- 2 x 8-12
okay so from what i have read after 2 weeks add the dips and chins? i think i can only do one chinup should i just keep doing them and gradually improve, however i read i should not go to failure on accessory exercises so how do i avoid that with chins?
then in a month add 2 iso sets for bis and tris if my arms do not grow despite eating a lot?
finally the 3x5 sets i should keep the weight the same but how can i do three sets even with 3 or 4 minutes rest in between with the same weight for 5 reps
i know there is a lot to answer but i would really appreciate your help!
Bench:83.5 for 4
Squat: used to do 100 for 5 but now only 90 for 5
Deadlift:115 for 5
going to start doing pendlay rows so not sure bout weight
after fucking about with other programs that don't really work i have decided to do SS after my cut and am assuming my lifts are too pussy to worry about the program being too novice to me?
I found this spreadsheet that i can hopefully use (original novice one) and if i want to work it out in kg all i have to do is change the smallest weight increment to 2.2 (instead of 5) and the lb increases for the exercises all to 2.2 and the deadlift option to 4.5?
https://docs.google.com/spreadsheet/ccc?key=0AmWyzQPqnP1wcGxsU1FwNlpITmFBcUZGcHBESXVfSkE&hl=en#gid=0
i am going to switch cleans with rows and is it really necessary to do all those warm ups, cant i just do my normal warmup then get on with the normal work set. After searching through this forum the workout could look like this after a month
Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
DIPS - 2 x 8-12
Workout B
Squats - 3x5
Standing Press - 3x5
Pull from floor (rows 3x5 or cleans 5x3)
PULLUPS/CHINS - 2 x 8-12 - (3 sets of pullups/chins can be done if you do the cleans instead of the rows)
Friday workout only
curl - 2 x 8-12
triceps extension (TriEx)- 2 x 8-12
okay so from what i have read after 2 weeks add the dips and chins? i think i can only do one chinup should i just keep doing them and gradually improve, however i read i should not go to failure on accessory exercises so how do i avoid that with chins?
then in a month add 2 iso sets for bis and tris if my arms do not grow despite eating a lot?
finally the 3x5 sets i should keep the weight the same but how can i do three sets even with 3 or 4 minutes rest in between with the same weight for 5 reps
i know there is a lot to answer but i would really appreciate your help!
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