Fatbusting: DK fatlog
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<p>Have you thought about split training dK? </p>
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<p>Squats, OH press, and DLs all in one session is pretty challenging. Especially for your back.</p>
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<p>As you continue to improve building a workout around each of those main exercises could be the way to go. </p> -
<p>Its is challenging but volume isn't huge and the stronglifts programme is well proven, especially when you start from lower weights as DK has done.</p>
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<p>I think after strong lifts I transitioned to something similar to what you mention Paekaks. Pretty sure I did the 5/3/1 strength programme and did it as Mondays - Bench press, Tues - squats, thurs - OHP and Friday - deadlifts which each day starting with the core lift and then supported by accessory work. Your progress in terms of adding weight to the bar slows down a bit but its to be expected given you lifting much heavier weights by then.</p> -
Yeah, I am using the 5x5 to transition slowly back to my 20's self. I have had a look at what I will do next, liked the look of the madcow 5x5, but that is still 2 or 3 months away.<br><br>
Saturday<br>
Spring is here and the gym was the busiest I have seen it, well, since last spring. Had to wait for the squat rack and the bench press so improvised a little<br><br>
Warm up<br>
5x5 DB press 16kg<br>
5x5 clean and press 30kg<br>
Passed on the working sets for squats after my warm up sets back still tight. Did 3x5 60kg warm up.<br>
5x5 BoR @47.5kg<br>
5x5 bench @47.5kg -
Tuesday<br>
1,2,3,4,5,Complex - DL, BoR, Front Squat, Push Press @30kg<br><span style="color:rgb(40,40,40);"><span style="font-family:helvetica;">5x5 Squat @87.5kg - Failed</span></span><br><span style="color:rgb(40,40,40);"><span style="font-family:helvetica;">5x5 OHP @35kg</span></span><br><span style="color:rgb(40,40,40);"><span style="font-family:helvetica;">1x5 DL @90kg</span></span><br><br>
Realized why I failed, had 97.5kg on the bar :idiot: -
<p>bet you double and triple checked the squat weight on thursday!!</p>
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<p>The numbers are creeping upwards bro, that is super cool! You are laying that foundation of form and baseline strength. Do you see a PT at all? no doubt you are paying close attention to form etc</p>
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<p>Saturday</p>
<p> </p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 Squat @95kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">2x5 , 2x4 OHP @40kg - fail, repeat 40kg. I am finding all my push exercises are really tough. May need to drop weight, focus on form and build back slowly</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">1x5 DL @100kg</span></p> -
Friday<br><br>
Almost a week off due to work commitments<br><br>
5x5 Squat @97.5kg<br>
2x5 Bench @52.5kg. Failed again. Starting too think it is my head and too worried about my shoulder. One more week at this weight if I fail again I will drop to 40kg and work back up. <br>
5x5 BoR @55kg <br><br>
I have an annual health check at work and got the results on Wednesday.<br>
Last year 102kg and 27% body fat<br>
This year 104kg and 21% body fat<br><br>
So heading in the right direction. All other measures are in the healthy range for my age(47). Except the BS BMI, where I am clinically obese. I tried to explain that the BMI is irrelevant and inaccurate. To prove it I told her my BF% decreased but my BMI increased. But she couldn't understand the logic and kept on telling me to increase my cardio for my healths sake. -
No more easy work outs left<br>
Sunday<br>
5x5 Squat @100kg<br>
2x5 OHP @40kg - fail<br>
1x5 DL @105kg<br><br>
Squat really takes it out of me, when you add in the warm up sets, I'm doing 50 squats at 60kg, 80kg and 100kg. Also my pushing exercises are really tough (bench & OHP) but the pulling (leave it) are progressing nicely. -
<p>Hmmm I'd suggest adding in some upper back work. That would support your OHP and help both squats and Deads. Stuff like bent over rows, seated close-grip rows, etc. Core work is really important for all of them as well - stops you folding on the squats, keeps your back from arching on the OHP and supports that hinge movement in the deads. </p>
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I took a week off to give the body a break (still did lots of walking and riding). Started a new programme yesterday to try and deal with my weak upper body.<br><br>
Saturday<br>
Warm up 5min ride<br>
Bench 3x12 @40kg<br>
Assisted pull ups 3x12 @20kg<br>
BB Shoulder Press 3x12 @30kg<br>
DB Row 3x12 (each arm) @20kg<br>
Assisted Dips - passed on these as my shoulders were feeling some pain<br>
BB Curl 3x12 @25kg<br>
Finished with 3x1 minute planks. -
<p>Monday</p>
<p>Warm Up - 5 minutes ride</p>
<p>Squat - 3x12 @60kg - Increased reps and also more explosive on the upward drive, got a real cardio work out, puffing like anything by the end of the 3 sets</p>
<p>Deadlift - 3x12 @60kg - same as above</p>
<p>Hamstring Curls - 3x12 @45kg</p>
<p>Calf Raise - 3x12 @40kg</p>
<p>Crunch - 3x12</p> -
<p>Wednesday</p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Warm up 5min ride</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Bench 3x12 @40kg - much easier this time. Next work out increase to 42.5kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Assisted pull ups 3x12 @22.5kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">BB Shoulder Press 3x12 @30kg - this is still a struggle</span><br><strike><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">DB Row 3x12 (each arm) @20kg</span></strike><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;"> changed this to Bent over row 3x12 @40kg (may have been optimistic as the last set was a grinder), to be consistent with my 5x5, which I will return to in a month</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Assisted Dips - 3x12 @15kg - still pain in the left shoulder, took it nice and easy. Will work on gradually increasing the weight</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">BB Curl 3x12 @25kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Finished with 3x1 minute planks. </span></p>