BF2S Forums Workout Programs & Diet

I would carry on normally.
I stalled on the overhead presses a few times already, I think it's the toughest, especially if you are increasing by 2.5kg every time.
Will you be able to go back to 3 workouts the week after?


Using SL5x5, I did 85KG squat today, I weigh a little over 60kg.

I've stalled around the 32kg mark a few times on the press, gonna go for it again next time.
I would say do as many as possible, then resume 3 workouts again when you can. Keep to SL for the time being.

Jebus wrote:

Yeah, my squat and deadlift is flying up, but I'm stalling a bit on the press and bench press too..

You might find that your bench press isn't increasing due to poor tricep power. Start super setting your triceps on another workout day and see how your bench press improves.

Zimmer wrote:

Jebus wrote:

Yeah, my squat and deadlift is flying up, but I'm stalling a bit on the press and bench press too..

You might find that your bench press isn't increasing due to poor tricep power. Start super setting your triceps on another workout day and see how your bench press improves.

On Bill Starr right now

Will be doing it for a few more weeks, then it's back to a 'regular' split.

Jaekus wrote:

Zimmer wrote:

Jebus wrote:

Yeah, my squat and deadlift is flying up, but I'm stalling a bit on the press and bench press too..

You might find that your bench press isn't increasing due to poor tricep power. Start super setting your triceps on another workout day and see how your bench press improves.

I'm starting to feel like my BP could stall soon.
What tri exercises would you recommend on my B workout day on the SL 5x5 I'm doing right now?

What are your current tri exercises?

It's weird that you feel you're going to stall on your BP on a 5x5 program. I'd understand it if it was a 4x8 or a 3x12 one...

What are you currently Bench pressing?

My advice in terms of tri workouts is close grip bench press and triceps extensions (I do it with a dumbbell because it's easier to hold, but barbell will do as well).

I actually superset close grip with extensions. What weight are you on for your tris? (close grip or whatever you do). Be interesting to see what weight in comparison with your BP, just to see where you are at in comparison with me and try and figure out why you feel you're about to stall.

Most people hate working out their triceps, it's a hard muscle to get working well and the workouts feel like hell. I personally love them because they feel so hard, but I've had to seriously push myself to achieve better weights with my tris. With my supersetting I've shot up ridiculously on weight on tricep workouts, and my bench press has followed suit (more progessively, naturally, but still noticeable).

Right, you seriously need to up the anti on your triceps. See the correlation there with weights?

I'm currently on 72kg bench press after a really bad shoulder injury and I'm doing 45kg close grip bench press and 28kg tricep extension (I hope you mean extension and not KICKBACK, because they're very different exercises). That's on a 4x8 regime. I make sure my triceps are destroyed by the end of my workout. I also make sure that they're never close to a chest workout so I have time to recover and fully use my triceps for my chest.

Add a triceps exercise to B (either close grip bench press or skullcrushers, whatever suits you) and try and build that.

I don't recommend kickbacks because they mostly tone and don't give you the strength of power required in your triceps.

Kickbacks won't give you any sort of strength. They're like front and lateral raises for shoulders. An auxiliary exercise.

Yeah, 5x5 will do.

There should be no push with speed, it should be a controlled movement upwards and downwards. We're not trying to generate power, just build strength.

http://www.exrx.net/WeightExercises/Tri … riExt.html

One last thing, should I start with an empty bar and go from there each workout, or use DBs and slowly increase from there?
Or, should I start light, do 5 reps, up the weight, do 5 more and continue till I find a good working weight and then go with that?

Think of a reasonable weight you think you can start on, and if you're failing too soon lower it and if it's too easy put more weight on. There's no specific way of going about that, just do what feels comfortable for you.

I always round up if I'm starting on a new exercise with a specific muscle group and if I can't handle that I lower the weight.

Jaekus wrote:

Ok, I'll try around 6kg per DB and if that isn't pushing me enough on 5x5 I'll increase it next workout.

Any reason why I shouldn't do the extensions on every workout?

What do you mean, every workout?

I never said that, I just said I don't do them close to a chest workout because my triceps are too tired. There's two arguments for this, one that you shouldn't due to not being able to push up as much weight on the BP if your tris aren't at their best, which means you progress less.

The other is that it's good because it breaks more muscle fibers in your tris and makes both your chest and tris bigger as your body is trying to compensate.

I prefer hitting a higher weight on my BP when my tris are totally rested than having a struggle on a lower weight due to my tris being exhausted. Up to you what you choose.

Only reason you shouldn't be doing extensions every workout is that you're concentrating on a full body workout, and extensions are an isolated workout, which sort of unbalances the rest of your exercises seeing as you're doing no other isolated ones (good mornings/curls/etc).

Jaekus wrote:

I'm doing a full body workout routine at the moment, all compound exercises. I was going to put the extensions at the end of a workout. But like you say, I don't want to create an imbalance, hence the question.

Finish off with deadlifts on B like you're doing. Put the extensions wherever inside that workout. That should be fine.

or you can just follow and do what the pdf said.