greenteatiger

Thanks for the quick reply and the feedback. Will have a look at those exercises.

Hey, thanks again for all the work you put into these posts. Would love to hear some feedback on my program, what to keep, what to change, etc., as I have mainly pieced it together myself after reading the GSLP book and your posts.


Started goign to the gym in March following the GSLP.
Strated on a deficit to lose my belly fat, went from 65kg / 143lbs to 56.5kg / 124lbs and have now been bulking for 4 months (back to 64kg / 140lbs).


My stats:
Height: 168cm / 5'5
Weight: 64kg / 140lbs

(figures below are my current working weights, not 1RMs)
Bench: 61kg / 134lbs
Press: 37.5kg / 82.5lbs
Squat: 78kg / 172lbs
Deadlift:97.5kg / 214lbs

Goals:
I mainly plan to build some mass, achieve more hypertrophy. Strength is next on the list, still trying to gain some more weight. I'd like to bring my chest out more so I have added some additional chest work.

My current program looks like this:

Day A:
Press 3x5+
Dumbbel Lateral Raise 1x max*
Single-Arm Dumbbell Bench Press 3x8-10

Supersetted:
Weighted Chin-Ups 2x6-8
Skull Crushers 2x6-8


Day B:
Bench 3x5+
Cable Chest Fly 3x 15-20 (One set with cable attached to top, one at centre, one at bottom)

Supersetted:
Seated Row: 2x 6-8
EZ Curl: 2x 10-12

For legs I do low bar squats and deadlifts as descibred on the LP.

I follow the FM at home, currently doing
10 sets of 5 chins and 10 x 9 Pushups, six days a week.

So far I have seens some great gains but I am still unsure about some of the plug-ins. Especially the rows (which might be unnessary when doing weighted chins and FM chins) and the Cable Flys which feel somewhat gimmicky.
One questions that came to my mind recently. When going about the Plugins like Curls where I do 10-12, I try to work up to 2 sets of 12 clean reps before adding weight. I have been wondering though, whether I should go to failure on these exercises as well or if I should stop when I still have one or two reps in the tank - Currently I stop when I can't do anymore clean reps/when the last rep is a drag.

Your comments on this are highly appreciated.



* following a post from JohnnyPain on his own board: "I like to have the set begin seated and very strict. When it becomes impossible to perform any more reps seated, I have the person stand and eek out a few more using some body english. Once they can't do anymore I have them do a half rep or two, emphasizing the stop portion and resisting the negative. Borrowed from Dorian, works every time."

Hey,

new to this board and first of all wanted to say thank you to all of you for providing this huge amount of awesome content.

I started lifting this March after reading the GSLP 3rd edition. At home I do both chinups and pushups using the frequency method as laid out in the book. I'm however no way close to 100reps per day and your comment had me thinking I got it all wrong.

My chinup max is around 14
Pushups around 20

Currently I am doing 6 sets of 9 chinups and 6 sets of 10 pushups per day. For some reason I thought I am supposed to stay around 5 to 6 sets per day.

If I understood you right, I should however up this towards 20sets for each exercise with the same amount of reps. And once I reach 20 sets of 10 on each exercise I go for 21 sets, then 22, etc.?

I usually can't do any chins before 7pm, so I would end up doing 1 set every 15min before I go to sleep around 12pm. I would totally give that a go but fist wanted to make sure I understood it correctly.

Your input on this is highly appreciated!