T Nation

2 Plate Bench, 3 Plate Squat, and 4 Plate Deadlift by 2019


#224

OHP is a really annoying exercise… I can do 3 or more reps at a given weight put just a bit more on the bar, and it’s not moving at all.
Keep grinding my friend, some day it’ll be there.


#225

Okay guys for the last 10 days I have had a viral fever, so I couldnt even eat properly. I am finally cured and I will be starting my routine again from tomorrow. I was wondering if I should stick to the same routine while building it back up or should i change the routine to like a 3X5 till i get to my previous strength levels?


#226

Sorry to hear about that, good that you’re back on track.

This is the easy answer.
You should do whatever program that motivates you.
It should be fun to go to the gym, and you should want to go to the gym.
If that last program was appealing and you had fun and progress, why change it? It’s only been 10 days so you’ve not lost that much.


#227

Thanks man thats what I will do. I tested yesterday and I lost 10-15 percent of my strength. If i go by my old program its gonna take me like two weeks to get me back to my previous strength levels, I was just wondering if I could do it in a week.


#228

Just go a couple of weeks back and work back up, doesn’t matter if it takes one, two or more weeks.


#229

July 10 Nutrition
100 gms of noodles + 3 eggs + 40 gms of chicken + 200 gms of chicken + 4 rotis + 30 gms of peanuts = 320 + 225 + 55 + 400 + 500 + 185 = 1700-1800 calories


#230

July 11 Workout
Bench = 67 kilos X 1,1,1,1,1,1,1,1,1,1
Box squat = 60 kilos X 10,10,10
Pec deck = 25 kilos X 15,15,10 1 minutes of rest between sets.
Weighted planks = 10 kilos X 30,40,60 seconds

July 11 nutrition
100 gms of noodles + 3 eggs + 40 gms of chicken + 70 gms of peanuts = 320 + 225 + 55 + 330 = 930 calories
100 gms of rice + 50 gms of dhal + 200 gms of chicken + 100 gms of peanuts + 3 rotis = 160 + 55 + 400 + 390 + 600 = 1600
Total = 2530 calories + 160 gms of protein


#231

July 12 nutrition
Five roti + 100 gms of noodles +40 gms of chicken + 4 eggs + 200 gms of chicken = 650 + 320 + 55 + 300 + 400 = 1725 to 1750 + 120-125 gms of protein.


#232

Good work so far bro.

What are you at for your lifts now?

I was reflecting back to my own training, and I surprisingly hit 2 plates on bench before I hit 3 plates on squat, and hit 4 plates for deadlift almost a year later haha.


#233

Thanks man, its been 3 months since i last tried for a one rm but I will be going for a PR after two or three weeks. I can do 70 kilos on the bench for 10 sets of 1 70 kilos for 5 sets of 3 on the squat and 100 kilos on the deadlift for 3 sets of 6.

What are your maxes right now?


#234

June 13 nutrition
3 eggs + 100 gms of noodles + 40 gms of chicken + 4 rotis + 150 gms of peanuts + 3 eggs + 200 gms of chicken = 225 + 320 + 55 + 420 + 800 + 225 + 350 = 2400 calories to 2500 calories.

Workout
Squat = 70 kilos X 3,3,3,3,3
Bench = 50 kilos X 10,10,10
Pull ups = 5,4,3 with 1 minute rest in between.
One arm dumbell rows = 15 kilos X 12,10,8 1 minute rest


#235

Nice man! My maxes from decemeber are
275 for bench
380 for squat
405 for deadlift

Hit 255/260 regularly for my daily minimum lately for bench, 345-360 for squat, and hit 395x3 a few weeks ago


#236

July 14 workout
Ohp = 45 kilos X 3,3,3,3,3
Deadlift = 90 kilos X 8,8,8


#237

July 15 nutrition
100 gms of rice + 100 gms of dhal + 100 gms of noodles + 4 eggs + 40 gms of chicken + 200 gms of chicken + 3 eggs = 160 + 110 + 320 + 300 + 55 + 400 + 225 = 1580 to 1650 calories.


#238

Nice work bro. What’s your bodyweight? Calories seem a little low.

Why dont you add in some liquid calories in milk or yogurt for example? Diet also seems a little clean, why not add in some more fun? Maybe some sodium?


#239

Right now I am at 162 lbs.I do have some trouble eating enough food mainly from a lack of discipline. I should be eating 1900 on my rest days and 2600 on my on days because I am gaining 0.5 lbs a week at a caloric intake of 2250 and thats the rate of weight increase i am okay with. I would love to drink some milk or yogurt but i am somewhat lactose intolerant.


#240

July 17 Workout
72 kilos X 1,1,1,1,1,1,1,1,1,1. Back to my old strength level on the bench press.
Squat = 62 kilos X 10,10,10
Shrugs = 40 kilos X 12,12,8 one minjute rest.
Rear delt flies = 15,15
Shoulders hurt so i didnt do front plate raises or pec deck


#241

Not a criticisms just a question? Why all the singles? I would have though based on your level of strength and current weight you would get more out of a program with more volume in it. That’s only a total of 10 reps for bench. A simple 5 x 5 would give 2.5 times the volume. Even if you drop the weight a little the total kilos lifted would far exceed your current.


#242

162 is not a bad weight, I’m surprised at how low your weights are. Not meant in disrespect because this log shows that you’re putting in WORK.

Simos right. You might wanna swallow your pride and pump out some bench on higher reps at a weight you can handle for 8s-10s.

As far as diet goes, you might wanna double up on eggs and noodles. That was personally my formula when I was around your size, with the same goals (stalled at 205 bench, 305 squat, and 345 deadlift). My post workout was some bullshit I saw on Kali muscle’s videos: 2 packets of ramen, eggs, tuna, and I would add cheese. It processed and unhealthy as fuck tho, makes your sweat smell bad.


#243

To be honest I would rather do higher volume than these singles but the reason I’m doing them is because the program I’m following says so and in 10 days I’m going for a pr. I don’t want to disturb my program till I go for my 1rm’s. My program rotates between 5 sets of 3 6 sets of 2 and 10 sets of singles.

After the program is done I will probably move to a higher volume program like 5 x 3 or 5 x 5.

Shouldn’t we be working in the 85 to 90 percent range to increase maximal strength? Wouldn’t 5 x 5 be 75 percent ? Or is volume the most important factor when trying to increase strength ?