Alpha Moth
New member
I'm on a SS variant at the moment
mon;
squats
OH/bench alternating
chin up
wed
squats
oh/bench alt.
deadlift
fri;
squats
oh/bench alt.
pull ups
I've been doing this program around nearly 4 months now
lifts have gone
squat
40kg>110kg (1 rep is around 125kg)
OH
30kg >52.5kg
bench
40kg > 60kg
pull ups
7 or so > 25 now 8 + 10kg
chin ups around the same
I've stalled around 2-3 times on my OH, bench and squat. My OH has stayed at 52.5kg, usually can only get 2 sets done then fail on the last set. same with squat.. bench i've done it but i failed on 62.5kg (LOL i know. my weakest lift, my upper body isn't huge ..yet)
How do I actually deload? I don't know how. I'm also going to start eating more to help recovery too... weight hasn't gone up much but size definitely has.
mon;
squats
OH/bench alternating
chin up
wed
squats
oh/bench alt.
deadlift
fri;
squats
oh/bench alt.
pull ups
I've been doing this program around nearly 4 months now
lifts have gone
squat
40kg>110kg (1 rep is around 125kg)
OH
30kg >52.5kg
bench
40kg > 60kg
pull ups
7 or so > 25 now 8 + 10kg
chin ups around the same
I've stalled around 2-3 times on my OH, bench and squat. My OH has stayed at 52.5kg, usually can only get 2 sets done then fail on the last set. same with squat.. bench i've done it but i failed on 62.5kg (LOL i know. my weakest lift, my upper body isn't huge ..yet)
How do I actually deload? I don't know how. I'm also going to start eating more to help recovery too... weight hasn't gone up much but size definitely has.