Thanks for the read Markos.
After attemting some heavier deadlifting this afternoon, I just don't think I'm ok to start deadlifting 130-140kg by myself with no coach to guide me.
The centre of my back is a touch sore - perhaps this is normal for a first session on heavier weights???
I did -
3x46.8Kg
3x66.8Kg
3x86.8Kg
3x96.8Kg (feeling heavy now)
3x106.8Kg
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New program with starting weights/reps - thoughts welcome!
Low Bar Squat 3x10 @ 86.8kg - 5kg increases
Kept the weight on these conservative, at least for the next couple of sessions. Will consider 10kg increases after my first week.
Bench Press 3x8 @ 46.8kg - 2.5kg increases
These were hard at 40.3kg but I've never really had to bust my nut at them. I've stuck to 2.5kg increases, as this is still 7.5kg per week.
Bent Row 3x8 @ 66.8kg - 5kg increases
Last go at these was 40.3kg, but were super easy.
OH Press 3x8 @ 32.8kg - 2.5kg increases
Have already achieved 32.8kg on 5x5, but only after 2 stalls. Will stick to this weight to see how I go on 3x8, as opposed to 5x5
Deadlift 3x8 @ 96.8kg - 5kg increases
Ramped these up a tad - my last workout I did 79.3kg, 4x5 (only meant to do 1x5 on the Stronglifts program, and only deadlift 3 times per fortnight). The 5kg increases, 3 times per week should see them come up to a less 'shamefull' (for lack of better words lol) figure within 6 or 8 weeks.
BB Curl 3x8 @ 26.8kg - 2.5kg increases
Keeping these really low so as to not have too much impact on my arm recovery. I know curls have a bad name, but I'm happy to admit I'd like to lose my girly arms sooner rather than later. Though I must say I can't believe how much DL's have done for my forearms.
Push-Ups 3xF
Once I can reach 8 in my first set, I'll stop, rather than going to failure. The idea is to get to 3x8, as opposed to 15,8,5 (for example). Once 3x8 is reached, I'll add 2.5kg per session in a backpack.
Rev Crunches 3x12 - 1 rep per set increases
Once some higher numbers are achieved, I'll possibly change these to dragon flags or get an ab-wheel.
Prone Bridges 3x36sec - 2sec per set increases
Whilst I initially hated these, I find them a great way to clear my head at the end of a workout. I miss the days that I don't finish with them (as they usually rotate with reverse crunches. Is there any harm in doing both every workout?
I haven't put any chins or pull-ups into the program. I can't do a single rep for either. So, rather than doing negatives mid-workout (whilst my arms are already tired), I'm going to start just fitting them in whenever I can at home, daily. I.e, 3x5neg, twice a day, increasing by 1 rep per set daily.
Feedback on this is greatly appreciated
Positive and negative
Regards,
Aaron.