yep, I understand... data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
we don't even have proper equipment at the gym I goto - I havr to use a smith machine for the squat and benchpress - st least I can use the safely features of that to an extent (as I too have no spotter)... OH press... I have to pick this up from the floor... data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
As Mehdi would say... "Find a proper gym!" data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Your not helping yourself squatting or benching in a Smiths Machine. You'll end up with pains and won't build good real world strength as you build individual muscles and neglect your core which you use a huge amount to stabilise the weight (outside of a SM).
I'm sure you know this all already, but in your situation I'd seriously be looking for a new gym or buy my own cage and clear the garage. My gym only has one cage and I moan about that. Lol
I know what tou're both saying... but I live in the countryside and my options are limited...besides it only cost 25 a month, and comes with a free kettlebell class data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
I'm going to look at starting this next week as i need something new to try in the gym and this looks good... Will have a read up on it all properly now.
@shodan from your screenshots are you using an App to log your progress etc.? If so what's it called as this looks like a good idea?!
The app is the same title as this thread, available on the iTunes store and Android. I stumped up and paid for the extra bits, but haven't used them. It does then open up beta access to any app updates
@Ben-H check out the link in my original post. Links to the apps are near the bottom of that webpage.
It is a simple but very effective app.
Thanks guys, i've downloaded it...
I can't see an option within the App to allow you to put in your 1RM like you can on the spreadsheet. I like the way it works out the weights for you if you choose the advanced tab rather than starting at the beginner level.
Am i missing something or is this how it is?!
Well I survived!
The app actually suggested I de-load 20% as it's been so long, but I didn't do that much on some of the lifts:
https://www.avforums.com/attachments/imageuploadedbyavforums1441210298-249714-jpg.621157/
The squats were tough, but not too bad. Had a 1.5 minute rest for the first 3 sets, then up it to 3 minutes for the last 2 and felt ok.
The OPs were easy 1.5 minute for all 5 sets and felt like I could of lifted a lot more, but I did take off the full 20% for these.
The DL's also felt fine. I gave this stuff a try for the first time and it works great on all lifts particularly DL's:
https://www.avforums.com/attachments/imageuploadedbyavforums1441210569-751075-jpg.621162/
Anyway as I ignored the 20% deload for the squats and DL I'm probably going to feel it tomorrow... Next session on Friday!
I'm guessing I worked harder that I realised this morning...Absolutely knackered now, worn out and asleep on my feet!
had a canny session before...
Squat
5x5
76
Oh Press
5x5
45
Deadlift
5x5
95
tho, as guessed - the oh press was hard going, and while I completed it, my form was less than perfect...think I'll stay on that weight next time... data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7