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Ive been able to increase 5lbs each time. Its been 3 weeks and the only lift that ive been having trouble increasing is the standing military press, and now i feel the bench press increases are getting tough. As for the 5 - 10 -5 - 10 I've felt really good with the DL increases and some days I just felt great in the gym so I bumped it up 10 instead of 5 and kept going from there. The guys in here would probably not advise increasing this way but it just felt right for me so i did it.

I'm new to this type of routine so my strength gains have been great. If youve been lifting for a long time the increases will be more difficult so id say feel it out and see whats comfortable. I also started off low in order to work on my form.


good luck

Today was my first day of the B workout and it went well. I increased my squats by 10lbs and they felt strong.

Workout B
3x5 Squat (A2G) - 145 lbs
3x5 Standing military press - 95 lbs
3x5 Bent Rows - 115 lbs
2x8 Chinups

Ab work: Decline sit-ups (1x55), Vertical Leg Raise (1x25), Rope-Crunches (1x25)

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"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself."
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22 yrs old
6'3 220lbs
Goals: Add lean mass and cut body fat.

I forgot to note that I am having some issues with my right ankle when im doing the squats so low. I had ankle surgery in January to fix my ankle cause it was rolling alot and my tendons were loose so they went in and tightened them up...I think the surgery was called bilateral stabilization or something. I think its just a flexibility issue cause im having issues finding the right footing to use to aleviate it. Maybe over time it will get better when I get more flexible...im hoping.

Friday 18 May

Workout A
3x5 Squat (ATG) - 150 lbs
3x5 Bench Press - 235 lbs
1x5 Deadlift - 145 lbs
2x20 Dips - bodyweight

Ab work: Decline sit-ups (1x55)

Well I am seeing progress strength wise in my squats and deadlifts. They are feeling really good and I feel the increase in my core strength. I still feel kinda goofy lifting so much more on bench then anything else, but that is just from ignoring the other lifts in the past. I'm sure it will catch up soon, either that or im going to hit a wall on bench and not increase weight for a few weeks.

When you do the squats do you point your toes slightly outward (with the knees in line with the toes)? That helps stabilize the ankles as opposed to having the feet point straight ahead. Also, make sure you are driving off the heels as much as possible and not having your weight come forward onto the balls of your feet. If you can't accomplish that then the weight is probably too heavy. And like you said, flexibility could well play a role.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Yeah I point my toes out slightly and try to keep the weight on my heels and drive with my hips. I really just think its a flexibility issue due to my surgery. They did tighten up my ankle as part of the surgery so I think that is where the problem lies.

Yeah, no doubt. Hopefully it's bothering you less now but don't take any unnecessary chances, bro. Let those ligaments strengthen.

Do you think my shoes could be playing a part in some of my ankle issues? I see some guys who wear shoes made specificly for lifting. Something like this:

Is it worth the money to purchase stuff like that? I just wear my worn out bball sneakers. Maybe they arent stiff enough for when im doing squats?

Monday 21 May
Workout B
3x5 Squat - 155 lbs
3x5 Standing military press - 120 lbs
3x5 Bent Rows - 140 lbs
2x8 Chinups

Ab work: Decline sit-ups (1x55), Vertical Leg Raise (1x25), Medicine ball rotations (2x50)

I kinda rushed off to the gym straight after work and forgot to check my last numbers I put up last time I did workout B...so I kinda guessed on everything and overshot some of them a little. Squats felt really strong and so did the rows. The military press were hard as hell though. Good workout in all though.

Those shoes I've looked into before (the brand at least). They look good and are priced well. They would definitely give you more ankle support and stabibility and having the kind of ankle issues you do I would get them. But I would use them only for heavy squatting. I will say that I have squatted in boots before and the hard soles definitely felt like it made the lift more efficient and I was able to power up more easily. But it changed my squat mechanics too much and I didn't have the patience to deal with that. Those shoes shouldn't give you that much of a problem.