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April 23, 2016 Bench Bar x bunch 60kg x 5 70kg x 2 80kg x 2 90kg x 2 100kg x 1 107.5kg x 1 @7 115kg x 1 @8 117.5kg x 1 @9 125kg (Sling shot) 132.5kg x 1 137.5kg x 2 x 1 @9, 10 The top sling shot sets would have benefitted from a smoother lift off. CS Rows: 3 x 12 A1. Pull-ups: 10kg x 4 x 3 A2...

April 22, 2016 Squat Bar x bunch 75kg x 5 90kg x 2 105kg x 2 120kg x 1 130kg x 1 140kg x 1 (belt) 150kg x 1 160kg x 1 170kg x 1 @ 10 155kg x 2 x 1 Deadlift 75kg x 3 105kg x 2 125kg x 1 145kg x 1 (belt) 165kg x 1 185kg x 1 @8-9 Ab wheel: 3 sets Band Serrano Press + rear delts: 4 sets

Absolutely use resistance on the bike. Use whatever resistance and RPM gets you working at the appropriate intensity. Absolutely squat. Having a decent strength base, and the movement skills to do basic lifts well, will enhance whatever other athletic training you do. It's about many things...

I could comment on your resistance training, but that's not the topic of this thread. It's good that your doing something, at least, even if you're not squatting. Anyway, for a basic cardio routine for someone who is active, but hasn't been doing cardio specifically, I'd suggest starting with...

He said he prefers intervals, not that it gives the most benefit. There a benefits to both steady state and intervals, some of which overlap, and some of which are different.

What other exercise are you doing? Do you strength train? How often?

April 20, 2016 CG Bench Bar x bunch 60kg x 5 70kg x 2 80kg x 2 90kg x 8 x 4 (115s rest) @7 Rest times weren't quite right for the first couple sets, because I was working in. Press: 47.5kg x 4 x 6 CS Cable Row: 4 x 12 Curls, Triceps & Face-pulls: 75 reps each Messed around with some chain...

I've heard that part of the issue with CGI is that it puts too much of the filmmaking process in the hands of people who's background is in computers, rather than art. I don't know how you'd tell if that was true though.

April 19, 2016 Squat Bar x bunch 75kg x 5 90kg x 2 105kg x 2 115kg x 1 125kg x 8 x 4 (115s rest) @7 Took my time getting the elbows under the bar and getting set before unracking. Much better. RDL 70kg x 5 100kg x 3 130kg x 4 x 6 @7 Leg Press: 75 total reps Ab wheel: 3 x 8 Band face-pull to...

April 18, 2016 Bench (off pins, at chest) Bar x bunch 60kg x 5 70kg x 2 80kg x 2 90kg x 2 100kg x 2 105kg x 2 @7-8 110kg x 2 @8 100kg x 5 x 5 @8 DB Incline Bench: 70s x 5 x 8 Cable rows: 4 x 10 Pull-ups: 4 x 10 Curls: a bunch

Grip will be more of an issue if you're using a bar with not much knurling, is slightly thicker to compensate for using cheaper steel, not using chalk, and/or have small hands. You'd also want to use mixed or hook grip. With all of the above, grip can still be a limiting factor if you're...

I don't know about other people, but I can't stand not having good centre knurling when squatting, and none of those bars have any centre knurling. Personally, if I were in the market for a bar, I'd want to buy one that'd last, and one I'd be happy with, rather than eventually wanting to replace...

April 17, 2016 Squat Bar x bunch 75kg x 5 90kg x 2 105kg x 2 115kg x 1 125kg x 1 135kg x 5 x 5 (belt) @8 Felt like I was losing some upper back tightness again, but I might of figured out why this started happening - I had been driving my elbows under the bar before unracking, but for whatever...

April 16, 2016 Bench Bar x bunch 60kg x 5 70kg x 2 80kg x 2 90kg x 2 100kg x 1 107.5kg x 1 115kg x 2 x 2 @9 110kg x 2 x 2 @8 Sling Shot Bench 110kg x 1 120kg x 3 @7-8 130kg x 2 @9 120kg x 3 @8 Press: 47.5kg x 4 x 8 Pull-ups: 5 x 10 Curls & Triceps: 45kg x 3 x 6 Band Pull apart circuit: 4 sets...

April 15, 2016 Squat Bar x bunch 75kg x 5 90kg x 2 105kg x 2 120kg x 1 130kg x 1 (belt) 140kg x 1 150kg x 1 157.5kg x 3 @8-9 147.5kg x 2 x 3 @8 Lost some upper back tightness on the top set - need to drive the elbows forward more - but overall things moved pretty well. Deadlift 75kg x 3 105kg...

I didn't think you'd ever prowler again.

April 13, 2016 CG Bench Bar x bunch 60kg x 5 72.5kg x 2 82.5kg x 8 x 5 (75s rest) @7 Press: 42.5kg x 4 x 8 CS Cable row: 3 x 12 NG Chins: 3 x 10 Rope curls & triceps: 100 total reps Face-pulls: 100 total reps

Is your stance the same? Do you have limited dorsiflexion?

I'd consider something like 5/3/1, the Juggernaut Method, or Texas Method. There are a bunch more good routines you could choose from, but I'm not going to try to list all of them. If you chose one of the first two, probably go with a version that has you squatting and benching more than once a...

I would say that instead of thinking about "breaking through a plateau", think about following some kind of long term, periodized, program. If you give more detail about what your training has been like up to now, some reasonable programs could be suggested.