Press 140lbs x 4

>press 140lbs x 4
What PRs did you set this week, Jow Forums?

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That's not bad for your first day at the gym, champ

Press 100lbs 5x3

What's your height and weight faggot.

>cope

Whoa let himanswer first

Press 110 5x5
Zercher Squat 143 5x5
Being able to see a real progress after 2 months of fucking around Is so good

400lbs 1rm squat
255lbs x 2 bench
Trips around the sun x 30
Woooo!!

I hit 140 lb 5x5 today.

60kg bench 3x5. Very easy but trying to progress slowly while I build up shoulder strength
>Tfw didn't listen to the external rotation boogeyman and paying for it

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I benched 200lbsx2 this week and I weigh 150lbs. It wasn't paused or anything but it was cool.

Tfw on 50kg bp, started lifting this year. It's hard to progress past 50.

I started in January too man. As I said it's still pretty easy for me so I can't give too much advice beside what I see around here a lot. Make sure you're benching 2-3 times/week, get your form perfect, maybe do some accessory work on chest/tris/upper back.

Been there dude! Try doing this 2 days a week for 5 weeks:
5(reps)×5(sets) at 40kg
4×6 at 42.5kg
3×7 at 45kg
2×8 at 50kg
1×10 at 50kg one day this week, then find new 1rm on the 2nd day.
I followed this and went up almost 15 lbs every 5 weeks sometimes 20lbs.

I did SL 5x5, but I'll try this. Thanks user.

did a 500lb block pull off three inch blocks. gonna go for 2 inch pull on friday

No shit me too

So it's
80%
85%
90%
100%
100%
Of your 1rm. Don't keep repeating the same wieght. Dunno if I made that clear.

I've been doing HIIT and I managed to maintain a power output of >1000 watts on the indoor cycle for over ten seconds before burning out, my longest yet.

Behind the Neck OHP 95x10. Wish me luck fellas

Just recently got to benching 3 sets of 185x8 now with full range of motion. Not huge, but it was one of my goals for a while now.

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Isn't 40kg too low though? I do that to warm up and don't struggle. Do you think I can hit 100kg bp by the end of this year? I don't care if I have to permabulk to get there.

Set for 185 for 5 on bench and 300 for 5 on squat this week

I was assuming your 1rm was 50kg. Go with whatever that is and follow what I lined out. I went from 185lbs to 255 in 5 cycles so you could probably get to 100kg in a year.

I actually don't know my 1rm. I've just been doing sl5x5 and doing sorta linear progression. I've been stuck at 50. How can I incorporate thos to sl? It's 3 day fullbody programme.

That I don't know. I've never done sl. But if you're going to bulk hard, I'd do 3 sets of workouts twice a week with 1day off using heavier weights. Gives you more recovery time between workouts.
Hope that makes sense.

Good job user. Proud of you

Squat 140kg x 1

bench 150 lb x 1

What is external rotation?

3x8 pullups with 3 kg added

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