Search:

Bench press
20kg x lots 40kg x 10 60kg x 5 77.5kg x 13
These felt really light, only a 1 rep PR but I was very happy with form.

Seated rows
20kg x lots 40kg x lots 60kg x 10 65kg x 8,4
Left...

Decided I was feeling fresh, ate a lot over the weekend and haven't been in the gym since Thursday. also out of office for the next two days so didn't want to miss out on doing something lower body. ...

At 350lbs, you have no option but to focus on weight loss. What you eat over the next two years of your life is critical. Continuing a strength training program whilst you lose weight is helpful, but...

Run lots, don't eat carbs. This right here is a recipe for muscle loss.

My advice would be to run any program as written for a few months then make adjustments based on what you feel is lacking. Personally I've never done a single shrug, my traps grow from deadlifts...

Shrugs are for traps.

Dave Tates periodization bible was the answer to the rest of your question.

5/3/1 doesn't specify rest times, you work up to a heavy set on each day for the given lift, then do assistance work. Buy the e book, it's a brilliant program which can be adapted to any goal.
...

Layzie, why don't you do a 5x5 program at the moment? I've followed your log for a while, never seen you do three day a weeks of three exercises.

I stopped because it was boring me and having no...

50lbs per year is not slow. Not by any stretch of the imagination. If you can deadlift 900lb in ten years, it would be a complete miracle. Noting you can already probably do 400lb and ten years is...

Go to www.strengthstandards.co put your weight and max lifts in and I bet it says you're way above beginner!

They aren't advanced at all. Many people start their training lives with 5/3/1 and run it forever. I started it at exactly the same point in my lifting experience that you are at now. I'm fact I wish...

I'd say your hips are too low if anything. You set up in quite a squatted position which leaves you two options:

1) lift your hips up at the start of the lift
2) bring the bar forwards so it can...

As for good form, it's always worth uploading a video here for more opinions. I've been working on my form for three years and still have things I'm tweaking. Everyone can be a bit better and...

Well done on your progress, and despite the above posts, I completely agree it's time to change program, running a 5x5 LP forever is not sensible, effective or enjoyable.

I'd recommend 5/3/1, or...

Bench
20kg x lots 40kg x 8 60kg x 5 72.5kg x 10 77.5kg x 8 82.5kg x 9
Lost tightness on 8th set, had to reset my arch between reps, 9th was a struggle, may have managed 10 otherwise. Nevermind.
...

If you like. You don't really need to though, squatting and overhead pressing works your abs plenty!

See above.

Another 4 weeks, and then another 4 weeks.

I reckon do 13 full cycles and if you're not happy try something else. It'll take you a year.

I don't think you understand and I'm 100% certain you haven't followed my link or looked at any of the programs.

But to give you the benefit of the doubt, lets assume you looked at 5/3/1 and...

Cheers Awesome, I've really been enjoying this program and loving the squat progress.

Don't do an arms day, they'll get worked plenty.

Workout looks a bit overcomplicated, but no reason it won't work.

I'd choose the workouts I suggested. Because I know they're good and know...

All over the place.

Pick something proven and stick to it.

www.strengthstandards.co

Loads of options, pick one. Don't pick a day from each.

You can barely squat your bodyweight, get to the stage where you can squat twice your bodyweight (with good form to good depth) and you'll be much happier with your physique... guaranteed.

The...

Google is your friend.

Personallybi don't like 5x5 programs anymore, best linear progression for my money is Greyskull LP. Otherwise look into 5/3/1, or anything from this website:
...

Serious squat day? Not enough! To the treadmill:

12.5km/h 5min
4.5km/h 2min
14km/h 2min
4.5km/h 2min
16km/h 1min
4.5km/h 2min
18.5km/h 1min
4.5km/h 2min

Here we go again! Hell day 3!

Squat
20kg x lots 40kg x lots 60kg x 5 80kg x 5 100kg x 3 120kg x 1 137.5kg x 8 132.5kg x 3,3,3,3,3,3,3,3 (60 sec rest)
I wimped out a little bit here, 10 reps on...

http://www.udorami.com/wp-content/uploads/2015/02/Shut-Up-And-Take-My-Money-1024x1280-1080x864.jpg

Yesterday went for a jog outside to see how far I could run at a slow speed. Managed 4km comfortably in around 25min. Definitely able to run 5km at the moment, so just need to work on speed. Think...

One thing at a time, and right now the only thing that matters is your partners depression. Ensure they're getting the right treatment, counselling and meds work very well. Be there for them, you...

Bench
20kg x lots 40kg x 5 60kg x 5 72.5kg x 10 77.5kg x 8 82.5kg x 8
Didn't push the last set for max reps here, stuck to the program. didn't want to burn myself out before the weekend.

Seated...

So cookie butter is like liquid cookie (only in the USA!) what do you spread it on toast? Or more cookies? Actually knowing you it'd be spread on french toast and served with bacon and whipped cream....

I have literally no idea what is in that container. None of the words fit together. It's like egg flower flavoured cheese gravy coleslaw.

What the hell is it?

Try throwing in some flies at the end of the workout, I always find they give a nice bit of extra pec work.

Squats
20kg x lots 40kg x lots 60kg x 5 80kg x 5 100kg x 3 120kg x 2 135kg x 9 137.5kg x 3,3,3,3
Was supposed to be 5 sets of 3 at the end with 60 sec rest, got under the bar for the last set and...

I'm tempted to post hundreds of articles debunking the fad of gluten intolerance but I can't be arsed now. Less than 1% of the population has coeliac disease and you don't need an online...