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"last one wasn't fast, but that's ok" - i meant the last rep of 88x5x1 @ regular squat

I kinda feel like that weight for the squat back off was a little high. Not really talking about an all our effort. Drop it down to 65 to 70% and do the amount of reps you can do spot on before form breaks down at all.

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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.

thanks Eric.

65-70% from my rm5, right?

so it means something like 60-65 kg, 12 reps or so, 1-2 sets, 2-3 reps from failure (i'm asking for estimation just to make sure I get this right this time)? and perfect technique, of course

65 to 70% of the weight you use that day. It's JUST a ballpark. Just remember the idea is to get "practice" under the bar and work on technique. In other words to get in the groove of it again. It won't help you to do that using a weight that is too heavy and beats you in the ground. It should be heavy enough to necesitate proper form but certainly not so heavy that that form is breaking down toward the end of the set. So just in my experience the 65 to 70 percent is a good number but it depends on how fatigued you are...

great, another tool in my toolbox!

Yeah. Keep in mind that people mean different things when they say backoff. Sometimes they mean just getting more done to up the total work...basically for the sake of some more volume. But that is not what I mean by back-off since that is not necessarily "backing-off".

note taken, sir!

I decided to move 1 kg at a time in my bench, my press, and my supported rows, and 2 kg in my squat. in my pull ups I'm gonna add 1 rep each time, to the worst set (=the one with the least reps). 2 months from now this means 8 kg's on my bench, and 3 months = 12 kg. i think it's a lot.

I've read rippetoe saying: "...the vast majority of the world’s population is composed of impatient assholes who get easily frustrated with having to obey the laws of physics and physiology. For people such as this, 5x5 will not work, since they will insist on trying to go up, for example, five pounds on the bench every workout. Since 5x5 is done once per week, they try to go up five pounds a week. Well, the bench won’t get strong that fast...

...Patience is the key to 5x5. Many guys have gained many pounds of muscle using 5x5 correctly and patiently. But if greed sets in, progress stops because you’ll miss reps in the later sets..."

I'll stay conservative.

24/9/07 - volume day:

box squat:
barx5x2
40x5
52x3
64x2
72x5x5

bench:
barx5x2
30x5
42x3
53x2
65x5x5

chest supported rows:
barx5x2
20x5
30x3
40x2
47.5x5x5 <- was a bit tired from squats and bench press, so it was harder, but still ok. overall nice workout.

26/9/07 - light day:

Sumo DL:
58x5x2
70x3
82x2
93x5x1 ->easy

press:
barx5x2
25x5
30x3
35x2
40x5x3 <-don't I think I might need 5x5?

box squat:
barx5x2
30x5
40x3
50x2
58x5x2 <-decided to do box squats instead of front squat, and boy i'm sorry. it stressed my lower back. now it's going to be:
sunday: box squat 5x5
tuesday: front squats
thursday: regular squats 1x5

that's all for now, thank's for reading

ERG, let me fix it:

press:
barx5x2
25x5
30x3
35x2
40x5x3 <-don't **you** think I might need 5x5?