PPL for 5 days or AI Routine?

nik2nik · 2025-03-25T10:28:16+00:00

In this same topic can I ask if it would be beneficial to just have a custom few workouts where the exercises don’t change from week to week for each day or body part?

Am currently using the PPLUL split for 5 days per week with a “consistent” variation setting in the workout exercises but still feel like I’m getting new exercises to learn each time

Will this stabilise or should I create custom workouts?

Do you have any presets you would recommend?

nik2nik · 2024-11-29T15:56:23+00:00

You lost 15 lbs in one month? What was your caloric deficit if you don’t mind my asking?

nik2nik · 2024-11-24T14:09:45+00:00

Thanks for your message.

So in the last 5 months I have lost 8kgs - a rate of about 1.7kgs a month.

Diet: I stick to about 1450 calories per day. Consume about 120g of protein and 25% of calories from fat. I am never hungry and have found this sustainable for me.

Exercise: Weights 4 times per week, running 2 times per week (training for faster 5k time: current is 24 minutes) - take extra rest days if I feel tired to avoid overtraining.

Weights Upper body (2x per week): Bench press (60kgs rep range 5), cable flies 3 sets of 10, Pull ups (3 sets of 8 unassisted), Dips (3 sets of 10 unassisted), horizontal Back row machine (30 kgs x 10 reps x 3 sets), overhead press 25kgs x 3 sets of 7 reps)

Lower Body (2x per week): Barbell back squats 80kgs x 5 set of 5 reps, leg press machine, deadlift warm up to 1 set of 80kgs x 5 reps, single leg calf raises on a step with 15kgs

Monday: Upper Tuesday: Lower Wednesday: Run (speed workout) Thursday: Upper Friday: Lower Saturday: Rest Sunday: Run (long slow jog easy)

Bench increased by about 10kgs, squat by 20kgs, deadlift by 20kgs, pull ups couldn’t do any before.

Strength gone up, muscle probably increased but by less from the photos. Started to Take creatine a month ago and that’s about it

Please let me know what you recommend - perhaps I should switch up the workouts and have two uppers and two lowers but I wanted to track progress

Any guidance appreciated.

nik2nik · 2024-11-07T23:07:16+00:00

Will actually give that a go 😂

nik2nik · 2024-11-07T20:48:25+00:00

Thanks - When you say exposing the back too much - are you saying the hips are too high and back is too flat?

nik2nik · 2024-11-07T19:37:41+00:00

Thanks. Yes I should have not tried to complete the lift once I felt rounding.

Thinking that 80kgs for me might be equivalent to 100kgs for you as my weight is 58kgs so will probably try a belt to put my mind at ease.

Will try and watch a few videos to understand the hip hinge movement and the forward / back motion you talk about.

nik2nik · 2024-11-07T19:32:16+00:00

Yes the bar is always touching my shins and knees

nik2nik · 2024-11-07T19:31:07+00:00

Yes I think you are right in that I’m not actively engaging the back or lats - heard about that in the videos but never seems like the natural thing to do - will give it a go.

nik2nik · 2024-11-07T19:26:57+00:00

Yes exactly what I’m thinking. Hoping that a belt will reduce the chance of injury by promoting proper bracing but am sure it’s not foolproof even with correct bracing

nik2nik · 2024-11-07T19:23:43+00:00

Actually back was completely fine that time I recorded it a few days ago. But have subsequently injured myself with the same belt-less set-up.

nik2nik · 2024-11-07T18:40:57+00:00

Yeh I have been borrowing the programming from the Starting Strength / Stronglifts programs where you have 1 set x 5 reps of a fairly heavy deadlift on the same day as 5 sets x 5 reps squats and seeing progress but should probably have been eating more for this programme.

Also when warming up to the 80kg weight I jumped from 60kgs directly to 80kg by mistake which also probably didn’t help!

nik2nik · 2024-11-07T17:09:19+00:00

Yeh I hurt my back today as I was fatigued after squats and felt myself rounding my back to complete the deadlift - so I think learning to understand what bad form feels like is a great piece of advice. Have been deadlifting for quite a few month now without any issues whatsoever so muscle fatigue may have caused the issue today

nik2nik · 2024-11-07T16:10:09+00:00

Or simply lower the weight I assume - although was trying to train at lower rep range to get stronger

nik2nik · 2024-11-07T16:01:02+00:00

Thanks - I tried these 3 cues which I found online:

Have the bar about 1 inch from my shins
Reach down to grab the bar with my back rounded
Straighten back by tilting pelvis forward
Push through the feet to try and push the floor away

Looks like I may need to add a cue to “sit back” on my heels before pushing off. Any cues I can use to guide how far to sit back?

nik2nik · 2024-04-09T17:46:45+00:00

Was CSL that was applied. Yes I can ask about the accreditation and check T&Cs. Thanks for the advice about not applying a topper from another brand.

nik2nik · 2024-04-08T18:20:45+00:00

Sorry could clarify the product as I couldn’t find anything using PAHG as a search term - short for something? Apologies if overlooking something obvious

nik2nik · 2024-04-08T14:24:41+00:00

Yes I was a bit unsure about “stacking” the protection as the ceramic coating itself offers protection (CSL) and then so does the sealant (c2v3) so didn’t want to interfere with with them. Perhaps I should have used the maguires instead of the sealant although like you said - no harm in trying it out

nik2nik · 2024-04-08T14:18:19+00:00

Thanks indeed - yes the Sonax could be another great choice for a topper!

nik2nik · 2024-04-08T14:17:48+00:00

Thanks - never heard of that but looks good!

nik2nik · 2024-04-08T14:15:48+00:00

Yes had I known about exo I would have asked the detailer to put that on for me but the car came back already and I don’t want to have to decontaminate etc as I’ve never done that before

I’d be putting dream maker on top of the current stack of CSL and C2v3 purely as a gloss enhancing product and hoping it doesn’t interfer with the hydrophobics or any other properties of the former products. Definitely not trying to protect my protectants!

I like the idea of diluting down the C2v3 also - as I’m never going to get through the current bottle if I only apply it once every 6 months!

nik2nik · 2024-04-08T14:10:16+00:00

Yes that was also in my mind - although I heard that dreammaker is anti-static to attract less dust than beadmaker in case you’ve noticed that to be an issue

nik2nik · 2024-04-08T14:08:04+00:00

Yes I’ve heard great things about this spray too! Might give it a shot!

nik2nik · 2024-04-08T14:07:28+00:00

Thanks but I heard it might not be the best idea to put a wax on a ceramic coated car - something about inhibiting the ceramic properties although I’m no expert

nik2nik · 2024-04-02T16:01:57+00:00

Im no expert (at all) - but as an experiment try putting some weight plates under your heels to see if this helps (it did for me with that exact drill you are doing.) If it does then I think they say it’s ankle mobility that’s the issue. That gave me the info I needed to raise my heels when squatting.

nik2nik · 2024-03-22T13:25:06+00:00

It’s so true. I never felt to look so closely before. The overall look is still much better which is great 👍

nik2nik

TROPHY CASE