Woke up at 8.30 which wasn’t too bad
Went to the gym. Couldn’t complete all my workouts because my legs turned into jelly. I’ll try again next time
But yeah at least I went
8 Likes
How much weight did you use?
40kg for squats
5 5 5 5 2
30kg for bench press
5 5 5 5 5
30kg barbell row
5 5 5 0 0
By the barbell row my legs were burning from supporting my weight when lifting the bar
3 Likes
If you cannot complete all sets and reps you need to lower the weight. Start pretty low. Get used to the movements.
Adding 2.5kg each session is not easy. Better start with a lower weight. Some consider starting with the bar alone, which is too low imo. But that’s the philosophy
3 Likes
Yeah I think Im gonna go lower for squats and barbell row like 30kg and 25kg Might be more comfortable. And yeah you’re right, best to get form and movement right first before completing sets and adding more weight.
I completed the bench press with no trouble, do you think I could add 2.5 next time? It would feel weird to be progressing in one exercise while the other two would have to be lower, is that okay?
1 Like
It’s Ok bench will stall easier than squats. Maybe you reach a point where you switch to a more advanced program where you add more weight to the squat than the bench, if there are simmilar in weight.
Tbh the ideal increment for bench and OHP is 1.25 kilos, where you need microweights and for squats and dl 2.5 kilos is fine. That beeing said, I don’t own micro weights, so I feel the increments on OHP and bench more than the lower body lifts.
1 Like
I would still do last set AMRAP. So the next time you repeat the exercise it’s just not heavier, but you have room from the AMRAP set. I feel if I do 7 or 8 reps on the last set, the next increment isn’t that heavy. If I do 5 or 6 I know I may stall the weight next session.
Also, you’re working with different rep ranges which is awesome.
1 Like
Sorry I don’t know what you mean about switching to a different programme for adding weight to the squat than bench? I was going to use less weight for the squats and barbell row and once i mastered the sets and reps of each, slowly move up by 2.5kg in the future, whereas for bench I’m going to move up by 2.5 next time
Also what does stalling mean?
Sorry for all the questions, i literally don’t know what I’m doing 
1 Like
So when doing the amrap set if you do a big amount of reps like 8 you move the weight up by 1.25 or 2.5 depending on the excercise
And if you do less than that, you keep the weight as it is for next time? Correct me if im wrong
1 Like
No, amrap is a bonus. If your program tells you to move up the weight when you do 5 reps at the end you do so. If you do a big amount of reps, good for you. It’s an indicator that you are not going to fail your set next week.
Stalling in this case, is not beeing able to progress with a novice program and needing to switch to something different. So, you will stall faster on bench that what you can move on legs. By the time you stall on bench, you should consider doing a more advanced beginner program…
1 Like
Ahh okay makes sense now 
thanks, you’ve been really helpful.
Yes I think the bench I might stall first. But I’m just aiming to get stronger really, I guess I should be looking at diet more and eat more protein too.
1 Like
doing better than me, man lol respect to you for getting up and trying it
Believe me I haven’t been in like two months and I have a hard time getting up in the morning, always at 12am.
But once you go once you wanna keep that streak going.
1 Like
Hey man, when I started lifting again on May or so, I began squats, bench and rows at the same rate. Since I don’t have micro plates, I added 2.5kilos each week. Never stalled on them.
Long story short, I feel unconfortable progressing on bench and rows. I feel squats are heavy, but I feel I can sneak in those 1.25 plates both sides every now and then. Bench and rows were very close to failure.
Instead, I switched to 5/3/1 for beginners. This one has you adding 5kg to lower body and 2.5kg to upper body each cycle. Problem solved: I don’t need microweights to progress and I will be increasing my lower body lifts at a faster rate than my upper body.
2 Likes
Hey man [quote=“dreamer54, post:14, topic:327282”]
. Never stalled on them.
[/quote]
What do you mean by stalling in this context? You kept adding on 2.5kg each week and never stalled?
^what do you mean by this?
1 Like
Failure is when you cannot do more reps
-technical failure, when you are not doing the form of the exercise correct. You can keep going but the form is bad, because you’re tired.
-muscular failure, when you just fail the exercise. Cannot continue. You’re doing bench and the bar stays at your chest.
Stalling is failing to complete your sets and reps after deloading and loading back a couple of times. You cannot progress further in linear progression, you need to use other methods.
1 Like
Yes, this time around I reached 75 kg squat/bench/row without failure. But at this weight I just don’t wanna do it anymore. Every increment feels like a ton.
Switching routines is, for me, in part psychological, in part novelty seeking, in part practical.
I feel like my bench and rows are decent, and my squat is ■■■■ lol
1 Like
So by constantly adding 2.5kg on each week, you eventually stalled, like you cannot lift any higher. So yo switched to a new programme?
1 Like
^Sorry I don’t understand how the new routine works
1 Like
Man im on my rest day and my legs ache so much from the squat I did lol. I’m going tomorrow but I think I will go easy on the weight for squats this time round
1 Like