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About rsd147

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    Getting HUGE!
  • Birthday 04/14/88

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    Senior Administrator, Sheffield Hallam University

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  1. 3 Day Push Pull Legs

    Anyone able to help?
  2. Hi All, Just a bit of advice on the routine I have put together below: Push DB Chest Press 2xAMRAP Overhead Press 2xAMRAP Incline Machine 3x10-12 Side Laterals 4x10 Cable Flys 3x15 Tricep Push Downs 3x10 Single Arm Extension 3x15 Farmers Walks 3 Sets Pull Deadlifts 2xAMRAP Pull Ups 4x10 Seated Rows 4x10 Rear Delts Flys 4x10 EZ Curls 3x10 Cable Curls 3x15 Kettlebell Crosswalks 3 Sets Legs Hack Squat 2xAMRAP SLDL 4x10 Lunges 3x12 Hips Thrusts 3x10 Leg Curls/Leg Extensions 3x15 Planks 3 Sets Also really enjoying abit of functional/conditioning work hence the bits added at the end. With regards to the AMRAP, this is working upto a top set and going max reps and then backing off the weight and going max reps again (really enjoying this setup because of the intensity). Let me know what you think.
  3. Hi all, Been really trying to improve deadlift but what I am seeing is I can do a lot of reps on a certain weight but then increasing slightly, I am struggling to lift from the ground i.e. 140kgx11, 150kgx8 but then 160kg/170kg I struggle with. Any advice would be greatly appreciated. Thanks
  4. Not sure why???

    Any advice would be great.... Any back movements I am perfectly fine this and pan free Side laterals are fine Rear delt work is generally okay, sometimes get a twinge but doesnt prevent me to carrying on Any overhead work and dips really hurt, more so on the eccentric and some chest movements. Do people have any suggestions, feels like an impingement.
  5. Three Day Plan

    I think everything is in proportion and balanced in terms of strength but if I had to be picky from an asethetic point of view, probably chest/shoulders I would love to improve. Currently sitting at 90kg and 6ft Lifts are currently: Squat 150kgx6 Deadlift 190kgx1 DB Chest Press 42.5kgsx6 I think you are right in terms of sweapping timed for reps
  6. Three Day Plan

    Hi, Wasnt entirley sure where to put this as its not really bodybuilding but I am natural and trying to go for an all round plan for increasing strength, size and fitness. Current plan I am doing is the below. Can people let me know what they think: Monday Power Clean -5x3 Bench Press 3x6 Lunges 4x8-12 Farmers Walks - 3x30 seconds Dips - 3x30 Seconds Conditioning Circuit Wednesday Push Press - 5x3 Deadlift - 4x6 Chin Up - 3x8-12 Planks - 3x30-1min Bicep Curls - 3x30 seconds Conditioning Circuit Friday Squats - 5x3 Bent Over Rows - 4x6 Incline DB Press - 3x8-12 Hip Thrusts 3x12 Kettlebell Crosswalks 3x30 seconds Conditioning Circuit
  7. Not sure why???

    Still in the same boat, struggling to dumbbell chest press now and cannot do dips for sure
  8. Not sure why???

    So not been able to train properly due to lockdown so for the past 4 months like everyone else, I have ran, cycled and done bodyweight/band work. However, I seem to have a lot of discomfort in my shoulder, back work is fine including rows, face puls etc which I have done in the gym today. Chest work is okay to a point but havent tried a lot of resistance yet, feel slight pain but nothing too bad. Side raises I have no pain at all but overhead work or even getting into that position really hurts. Any ideas or even suggestions to help improve? Thanks
  9. Not sure what I am doing wrong...

    Hi! Thanks for this. Not sure this is defaulted but I dont think I wrote Getting Huge! I think my goal is to increase my strength but obviously keep in decent shape. Overall I want to be fit, strong and look like I lift. Not really sure what I need to do to get to that goal and to be honest I thought about crossfit as I like the big lifts followed by a good metcon but I cannot afford min 60 quid a month to join a crossfit gym and the gym I am at now is ideal as I train first thing in the morning and it is attached to my work office. Not sure if you can help or throw some suggestions out, that would be great. Feel a little lost overall as I think I am setting too many goals if that makes sense
  10. I have been training around 10 years now, religiously been 4 times a week for at least 7 years of that where I have followed various training plans ranging from 5/3/1, GVT, muscle group splits and recent years more Upper Lower/powerlifting based routines. Been doing PPLP for around 8 weeks and enjoying the style of training and volume etc but no matter what I do I just cannot get stronger. Diet wise, aware of how to diet and be in a calroie surplus but something is stopping me and I am not sure what. The main compound lifts have not really progressed in weight, in particluar My OHPing and deadlift has literally been the same weight for at least a year now and alway struggle to progress on the main lifts and cannot put my finger on why. I have a trainer partner who is just a strong guy and never really pays attention to diet etc and progresses on lifts. My stats are: 92kg, 6ft, aged 31 Squat - 145kgx6 Deadlift - 160kgx6 DB Bench - 45kgx6 Seated OHP - 60kgx8 Has anyone got any advice or suggestion that I can use to gain strength? Thanks
  11. Think I am going to do strength/bodybuilding based workout as normal and then throw in a metcon at the end
  12. I am just really enjoying that style of training at the minute. I feel I am at that point where I am struggling to gain anymore size despite the obvs calorie increase and periodised training. Find I am doing the basics such as bench press and OHP and then moving onto CrossFit style circuits.
  13. Hi Guys, So I have trained for several years now and done a range of programs from strength based, powerlifting to bodybuilding but overtime I am really not enjoying doing the typical heavy 4sets compound lifts followed by a few sets of isolation movements. I much rather enjoy and I hate to say it on this forum but a crossfit style workout as all in all, my goal really is to look aesthetically pleasing but also have a good level of fitness. An example of a lower body: 15 Goblet Squats 20 Walking lunges 15 Jumping Air Squats 15 Kettlebell DL 500m Row Completing 5 Rounds My question is do you think over time as could gain muscle size through doing this style of circuit based training or would I need to do something else? Thanks
  14. Upper/Lower - No squats

    I havent got one and not put one together. You have any suggestions?
  15. Upper/Lower - No squats

    Thanks for this. So for an UL, would you pick two quad movements and two Hams for both of the days?