T Nation

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


#365

Didn’t you gain a shit load of fat ? I’m maintainjng at like 2000 calories.


#366

Steve said it you have deloaded.
Gaining weight add 500 cals a day. So try with 2400 - 2500 cals a day keep it for a month before doing anything


#367

I was gaining way too much belly fat bulking at 2250 should I still do it


#368

You’ll probably gain way more strength tho.


#369

I have the same issue as you, I hate gaining because it seems that all is located at the belly.
I have however decided to try to gain a bit for the rest of the year. At that time I’ll evaluate my process. Either lose weight or maintain weight and try to recomp a bit.
So if you’re gaining with 2250 cals go with that. When the weight gain stops, add another 250 cals.


#370

As Steve said, a week off is your deload, by now you should be itching to have the iron in your hands :+1:


#371

Yep week off is a deload add and go for it. Just eat a few more carbs and fats this week.


#372

September 25 workout
Bench = 50 kgs X 5, 55 kgs X 4, 57 kgs X 13 50 kgs X 5,5,5,5,5
Knee pain happening, its acute but its becoming a regular thing. So I deloaded and did 60 kilos for 5 X 5.
Squat = 60 kgs X 5,5,5,5,5,
Wrist curl = 17 kgs X 30,25
Dips = 18
Chinups = 25
Pushups = 12


#373

September 28 workout
Deadlift = 80 kgs X 6, 92 kgs X 5, 107 kgs X 6 80 kgs X 5,5,5
Romanian deads = 65 kilogs X 5,5,5
OHP = 35 kgs X 5, 40 kgs X 5, 45 kgs X 6, 35 kgs X 5,5,5,5,5

I dont understand whats happening all of these calculations would put my ohp(according to one rm calculators) at 116 which was what I had like 2-3 months ago. I should be at 130 atleast right now. According to one rm calculators my deadlift is at 275. Which was my one rm 4 months ago

@simo74 @mortdk @I_Luc

Wrist curls = 14 kgs X 40,30
Dips = 25
Chins = 25


#374

My 1RM calculator says 130 kg equals 285 lb
And OHP say 55 kg - 121 lbs

But I wouldn’t worry to much.
It’s the first workouts after a weeks layoff, I’m always struggling the first week after a deload like the one you did. So keep calm before deciding some drastical.
Maybe your TM is a bit to high, if you’re doing a rep max at 6 on the 5’s week it might be time to reset the TM.
If you gets only 2-3 reps on the 531 week I would reset.
I’ve been off Jims work for about 6 month, but on my 5’s day I would do 10-12 reps on my amrap day and on the 531 week I would try to get at least 5 reps.


#375

Yep, as above, I wouldn’t stress about it, shit can always be a bit funky after a week off.
Also don’t rely on the online calculators, they are an estimate.


#376

October 1 workout
Went for a squat max I had a 90 kg/200 lb max.
Bench = 50 kgs X 5, 57 kgs X 5, 64 kilos X 6, 50 kgs X 5,5,5,5,5
Wrist curl = 17 kgs X 30,25
Dips = 18
Chinups = 25
Pushups = 12


#377

October 4 workout
Bench = 52 kilos X 3, 61 kilos X 3, 67 kilos X 6. Really Really happy about it. I used to workout without music cause i felt like it was a crutch but for a change decided to put on hangar 18 by megadeth and the weight flew up. I could have easily hit 7 i think but i didnt want to press my luck.
Squat = 52 kgs X 5, 62 kgs X 5, 70 kgs X 9. Again Ridiculously good workout thanks to Master of Puppets by metallica.
Dips = 12
Chinups = 17
One arm dumbell rows = 15 kgs X left hand 8,10 right hand 15 with some body english

Decided to add some leg curls to my workout and started light
25 kgs X 20,20,20,20

Wrist curl = 14 kgs X 50,45


#378

October 7 workout
OHP = 37 kgs X 3, 42 kgs X 3, 47 kgs X 6, 37 X 5,5,5,5,5
Deadlift = 87 kgs X 3, 100 kgs X 3, 112 kgs X 5. 87 kgs X 5,5,5,5,5
Chinups = 7,6,3
Dips = 15
Pushups = 16
One arm db row = 15 kgs X 10


#379

October 11 workout
Bench = 52 kilos X 3, 61 kilos X 3, 67 kilos X 6.
Squat = 52 kgs X 5, 62 kgs X 5, 70 kgs X 9. Left one rep in the tank. Form was a lot better today before i used to panic in the last workout a little but now i started calimg myself before each rep and taking 2 deep breaths.

As a result i had zero knee or lower back pain during or after squats which is a first. I also didnt use any music to hype myself up .

Pullups = 21
Curls = 15 kgs X 10
Dips = 18
Pushups = 12
Wrist curl = 17 kgs X 30,25
Leg curls = 32 kilos X 20,20 25 kilos X 20.