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I found my 5rm to be 50kg at 6 reps of 2 sets. No way can i do any more. It was this set that my form was starting to break but i had it under control.
also with this weight when going for the 5th rep, my legs gave up a little and put me in a hole of no return and from there i struggled pushing my neck against the bar to maintain upright position.
So this weight is a real struggle, where my body tries to drop my torso forward to help lift the load but i try and maintain straight composure.

I made a video after the 3 sets and after numerous attempts at recording myself at this weight to show my form at this weight, i will post it on lancests tv forum.

Do you think i should start with this weight and try and aim for 6-8 reps 2 sets or start with another weight? and when should i add weight to the bar and how much?

thanks

ya or you could drop the weight a little and try to hit 10-12 with your 8 etc. once you can hit say 2x8 for two sessions, up the weight.. generally you want two sessions before moving up.

ill check the vid in a bit.

11/15/2012

bw = 189
soreness = alot: shoulders/biceps/back/mid+upper back/quads
aches/injuries = null
fatigue = low



SESSION:

S1: SSBAR DEEP squat: 225 @ 10  , 8
S1: single arm DB bench press: 80 lb @ (R=9.5, L=8 ), (R=9, L=8)
S1: single arm db row: 100 @ 1 x 8

quick workout.. PR'd left arm on db bench.. surprised i couldnt get 10 on right arm.. each set felt like i'd get ten but my arm just gave out.

225 x 10 is a PR also for SSBAR deep.. so all in all, cant complain.. pretty sore, sucks.

pc

still fatigued... fck.

11/14/2012

bw = 191
soreness = null
aches/injuries = null
fatigue = very high

SESSION:

S1: neutral grip pullups: BW @ 10, 8, 10, 8, paused 5
S1: deep SSBAR squat: 215 @ 10, 8 (im such a wimp), 10
S1: single arm DB overhead press: 70 lb @ (R=5, L=0) + 60 lb L=8, 70 lb @ (R=9)  + 60 lb @ L=8, 70 lb @ (R=8) + 60 lb @ L=10, 60 lb @ R=10, 50 lb @ L=10

2: single arm db curl: 50 lb @ (R=3,L=5), (R=6, L=4)

3: single arm db mini squat finisher: 100 lb @ 3 sets to failure


toast... man i need to figure out what's up with this fatigue, i am so tired.. heh.

that first attempt of 70 lb with left arm just shut it down completely... glad i got 9 with 70 tho with right.

peace

fuckkin awesome!@$)!@($!@)($@

you must keep us updated as it grows.. what's it's name? i imagine itll be like 80 lb in 4 months lmfao.

every time i see rhodesian's at the dogpark, i want one so bad.. eventually when i have land i will get some.. rhodesian's plus silky's.

I think LBSS meant physique pics/vids , not jumps/dunks. I wanted to mention that too.
The photographic physique journey from 145 to 200 , maybe 220 , then back to who knows where , would be awesome!!!

o ya i know vag, i was just throwing that stuff in there hah..

ya i plan to take some fat pics...... i imagine ill get to 220 then try and drop some fat but who knows, i may in fact want to keep bulking lmao.

MUSSLES.

ya it'll be hilarious the comparison photo from 147 to ~220... ill do a machete pic like the one from my schizo dunk vid and side-by-side.

pretty funny kyrie irving video.

<a href="http://www.youtube.com/watch?v=5neePpuwpPY" target="_blank">http://www.youtube.com/watch?v=5neePpuwpPY</a>

What do you think your bodyfat is right now at 190?

like 15% or so? when im not 'bloated' from milk etc, i can see teh abs.. when im bloated i look fatter.. im def looking WAY bigger though, especially after lifting with the superpump, looking rugged.. lulz.

pc

i think i should start counting increases in SSBAR squat as PR's now.. because honestly, it's not even my legs that are limiting me, it's my core.. back before my retirement, when i was half squatting some good numbers, i could barely squat 185 x 1 on that safety squat bar, it just killed my core/abs/etc.. so as i am now trying to improve it, i'm really much stronger core-wise in that lift than 1+ year ago.

fatigue is crazy high lately.. ive slept so much in the last 2 days.

on a good note, finally saw 190+ lb (191) on the scale, but this was at night following a meal.. i've never seen 190 on the scale, so this is a good thing.. very soon ill be 190 in the morning, will be some good progress.

also, for the first time in my life, as of this week i can't put my index finger+thumb around my right wrist.... lmao.. that's a great sign also.. wrist size increase means alot.. once my left wrist catches up, left arm will be much stronger than it is now.



11/13/2012

bw = 188 
soreness = null
aches/injuries = back tightness lately when waking up.. kind of annoying.. achy everywhere.
fatigue = HIGH, AS, FUCK


SESSION:

S1: SSBAR deep squat: 165 x 8, 215 x 5, 235 x 5, 255 x 4
S1: single arm DB bench press: 80 lb @ (R=9,L=7), (R=8, L=5), (R=9.5, L=6.5) 
S1: single arm db row: 80 lb @ 3 x 8, 100 lb @ 3 x 6

2: single arm mini deadlift: 100 lb @ 3 x Failure <-- love these, doing these for forearms/biceps/traps and a little for legs



pretty good session considering my fatigue.. 70's felt heavy for me warming up, so the fact that i hit 80's like i did is a good sign..

going to start finishing every session with some kind of 'failure finisher'.. the single arm mini deadlift to failure just destroyed my forearms.. basically all i did was do mini deadlift reps with the db and hold it at mid-shin level for 1-5 seconds, drop, repeat, until my grip completely failed.

nice

eating so much lately.. really trying to up my banana intake.. if i can get to like ~14 a day, ill be on the right track.. HEH

peace