Berserker's Raw Power Journal

[Berserker-Power]

Hey guys, decided Id start up a journal for my 5x5 but including diet as well so i have somewhere to keep track of my progress as well as give you guys something you will hopefully enjoy reading. Ill be running the 5x5 program and it will look like this.

Monday

Squat, Bench, Row

Assistance - Pull throughs, weighted crunches

Wednesday

Squat, Bench, Deadlift

Assistance - Wide grip pronated chin ups, situps

Friday

Squat, Bench, Row

Assistance - Bench dips, barbell curls, decline skullcrushers


I squat with a wide PL stance, bench PL style (with a rather pathetic arch) and DL sumo.

Anyway now for some background info

Training - I trained for about a year doing MAX-OT when i found out about weights, gave me a decent base to start from. However i began study and stopped training for about a year as it was hard to get to the gym, heres a hint for anyone thinking of having a break like that, DONT. Before i stopped training doing MAX-OT i had a bench of 102.5kg, 190kg deadlift and about a 120kg squat (never maxed it so not 100% sure). After one year break ive come back and my current 1RM's (estimated from 5RM's) Bench about 87.5-90kg, Deadlift about 120-125kg and squat about 95-100kg. As you can see my numbers took a big hit (specially my deadlift) from the time off and my goal is just to increase them all as much as possible.

Diet - Im sort of a vegetarian, i dont eat red or white meat however i eat seafood (so im not much of a vegetarian haha). Hopefully the diet section of this journal will be interesting for you guys.

Supplements - AST VP2 Protein, AST Ny-tro Pro 40 MRP, ON whey, AST GL3 Glutamine, AST MHC 750, Blackmores Multivitamin. Next week or the week after i should get some goods from an order and ill also be taking AST Proflex 750 and SciFit Kre-alkalyn creatine (CANNOT WAIT to start the kre-alk crea).

Other info - Weight - 91kg (200lbs), Height - 188cm (6'2") at a guess BF would be around 15%

Anyway onto the good stuff... (this first workout is from Monday this week when i started recording but didnt post it here)

[Berserker-Power]

So you guys know, im starting from week 4 as well, as from here on is where the action is. Also all measurements are in KG as im not from the states.

5x5 Week 4 - Monday - 17/7/2006

Squats

41x5
51x5
61x5
71x5
82.5x5

Bench

36x5
45x5
53x5
65x5
73.5x5

BB Row

32.5x5
41x5
50x5
57.5x5
66x5

Pullthroughs

10x11
10x10

Weights crunches

12.5x12
12.5x11
12.5x10x2

Review: Todays workout was good, i had been very sick all last week and was still sick today (not coughing blood anymore though and didnt want to miss another workout). Despite not being 100% the weights still went up pretty easily considering these were my old 5RM's. Rows however felt abit harder then the squats and bench, but still got the weight and reps. Pull throughs are at a light weight, when i do them the first 7 reps or so feel stupidly easy however then the last few reps i really feel a burn in my lower back pretty much on my hips, guess its just shocking endurance in that area (as i have never gone above 6 reps before). This keeps the weight down as i dont want to be going to failure on assistance lifts. Im expecting this to improve over the weeks though.


DIET

My BMR is around 2100Kcal a day, including my daily activites my MR is around 3000-3200, therefore as im trying to gain weight im aiming for about 3500+ kcal a day at the present time.

Monday - 17/7/2006

Waking Weight - 91
Hours sleep 9.5

2:30pm - 6eggs, cheese 40g, spinach 30g (breakfast eggs from marunde muscle), 3 pieces of toast with butter
Total - 912kcal

5:20pm - 1.5 scoops VP2, 50-60g dextrose, 5-7g glutamine
Total - 377kcal

WORKOUT

6:45pm - 1.5 scoops VP2, 55-60g dextrose, 5-7g glutamine
Total - 377kcal

7:10pm - 150g pasta, 100g tuna, tomato and pea sauce
Total - 330.5kcal

7:52pm - 175g pasta, 75g tuna, tomato and pea sauce
Total - 334kcal

8:55pm - Soup (basil and zucchini) and bread thingies
Total - 307kcal

10:45pm - Half packet of Ny-tro pro 40 + 550ml milk (light)
Total - 426kcal

11:50pm - 70g Tuna
Total - 85kcal

12:30am - 2 scoops ON, 450ml Milk (light)
Total - 470kcal

Total - 3620 calories (3400+ target)
From Protein - 1340kcal, 335g - 37%
From Carbs - 1428kcal, 357g - 39.5%
From Fat - 850.5kcal, 94.5g - 23.5%

I removed the breakdown of carb/protein/fat for each meal as it would take up alot of space, as you can see from my meal times i sleep pretty messed up hours but i always get 8.5-10 hours a night at least heh. I'm going to try to get to bed earlier from now on so im awake before noon haha.

[Berserker-Power]

Non training day today. Id usually do grip training today however though i better take the extra rests until im 100% again. I mite start posting my grip workouts to if theres interest.

Diet for today was very hard to calculate properly as firstly i was busy and secondly i didnt cook much of it. Im guessing i had around 3000kcal. Which is fine as i didnt do any exercise so my kcal expendature wouldnt be as high as training days.

[Berserker-Power]

5x5 Week 4 - Wednesday - 19/7/2006

Squats

41x5
51x5
61x5
61x5

Incline Bench

41x5
50x5
57.5x5
65x5

Deadlift

65x5
77.5x5
90x5
103.5x5

Wide grip pronated chins
BWx6 with abit of help from bench (under my feet) on last few reps

Sit ups

BWx23x3

Review: Today felt great, incline bench went up easy, squats were light so no need to comment and deads felt GREAT. I use to lift conventional but since i started lifting again switched to sumo and it feels so much better on my back, the weight went up easy to, felt like i could have done 110x5 easy.

Question: Should i bump a few kilos onto next weeks DL as this week felt easy?


Diet

Wednesday - 19/7/2006

Waking weight - 91
Hours sleep - 8 (pretty restless though)

1:30pm - Cheese and spinach roll
Total - 549kcal

2:50pm - 120g muslie, 15oz light milk, 2 scoops ON
Total - 814kcal

Sleep - 2hours (was tired, 8 hours isnt enough for me :P)

6:40 PM - 1.5 scoops VP2, 55-60g dextrose, 5-7g glutamine
Total - 377kcal

Workout

7:45 PM - 1.5 scoops VP2, 55-60g dextrose, 5-7g glutamine
Total - 377kcal

8:10 - 95g Tuna, 240g Pasta (tomato sauce and feta cheese)
Total - 547kcal

9:10 - 450ml light milk, half a serving nytro pro
Total - 378kcal

10:25pm - 200g spinach and cheese quiche
Total - 520kcal

12:25am - 3x vegetarian sausages
Total - 143kcal

1:50 - 350ml light milk, 1 scoop ON
Total - 314kcal

Total - 4018 calories (3400+ target)
From Protein - 1244kcal, 311g - 31%
From Carbs - 1932kcal, 483g - 48%
From Fat - 842kcal, 93.5g - 21%

Probably went abit high on the calories today, but who cares :)

EDIT - I removed nutrient breakdown for each meal as i think it takes up to much room, if people want to see it though I can start posting it.

[Berserker-Power]

Patriot88: I recieved my #1 and #2 about 2 weeks ago, but have yet to start grip training, today was my first day actually. I can close #1 consistantly and rep it a few times, and im about 2cm's off closing #2 which is decent i guess considering i havent trained grip before.

Grip Training (week 1) - Thorsday - 20/7/2006

Barbell finger curls

30x9
30x9
30x8

Static plate pinch holds

2x5kg plates for 12.5 seconds, 13.2 seconds, 14 seconds

Reverse plate wrist curls

1.25x10
1.25x10
1.25x10

Barbell wrist curls

30x8
30x8
30x8

Review: Today was my first "grip" day, Thursdays I do no CoC work, just barbell and plate work. Mostly focusing on my forearms and wrists. Barbell finger curls felt interesting, hope im doing them right as i havent seen pics or vids of them being performed. Plate holds are great, use to do them in my old training, the plates i have a pretty thick and still very slippery as they are new and have some grease on them or something so im pretty happy with the 2x5kg plates (use to use 2x10 plates before at a gym i use to train, however they were alot thinner and much easier to hold onto). Reverse plate curls were good to, felt i could have gone heavier but it was the first time doing them and didnt want to stuff my wrists up, ill work my way into the wrist work. Barbell wrist curls, ive never really liked these to much as you cant completely contract your forearm cause otherwise your wrists would break, i think i mite change over to DB wrist curls. I only put these in cause a grip site recommended them. Unless there is a specific reason for these i think ill swap to DB's.


Diet

Thorsday - 20/7/06

Waking weight - 91
Hours sleep - 9.5

1:00pm - 2 crumpets with honey, 200g ski yogurt
Total - 398kcal

2:00pm - Fillet of fish in oil
Total - 340kcal

3:30 - 450ml light milk, half a serving nytro pro
Total - 378kcal

5:25 - Large salad sandwitch (cheese, avocado, onion, tomato, cucumber, wholemeal bread)
Total - 538kcal

7:45 - Mandarine
Total - 66kcal


GRIP WORKOUT


8:25 - 1.5 scoops VP2, 45g dextrose, 5-7g glutamine
Total - 337kcal

9:00 - Enchiladia (with guacamole and sour cream), chimichanga
Total - 615kcal

11:00 - can of tuna
Total - 73kcal

12:15am - 2 scoops ON, 450ml Milk (light), 2 slices raisin toast with butter
Total - 778kcal


Total - 3497 calories (3200+ target)
From Protein - 1056kcal, 270g - 30%
From Carbs - 1388kcal, 347g - 40%
From Fat - 1053kcal, 117g - 30%

Got over my goal again, had abit extra fat today (mostly cause i got mexican take away). But still got 270g protein and over 3200 calories by a few hundred so shouldnt matter to much.

[RipStone]

Hey man, your jounral lools great....extremely detailed. Subscribed.

[Berserker-Power]

Thanks mate, hope you enjoy it, ill definatly be comparing it to your earlier journal when you were on 5x5, hope i get similar gains!

[RipStone]

hope i get similar gains!

I have no doubt that you will.

I'll be following you along the way and urging you on.

[KentPower]

Thorsday
LOL nice touch. :)

We're pretty close strength-wise. Be interesting to see how someone else at my level does on this program.

BTW sorry bro but life is short and I ain't gonna be reading the detailed stuff about each meal. Don't worry though - I'll read about every lift. :cool:

[Berserker-Power]

LOL nice touch. :)

We're pretty close strength-wise. Be interesting to see how someone else at my level does on this program.

BTW sorry bro but life is short and I ain't gonna be reading the detailed stuff about each meal. Don't worry though - I'll read about every lift. :cool:

Thanks haha. I didnt think most people would want to read the macronutrient breakdown for each meal thats why i left it out. Hope you enjoy the program. Im thinking my gains will come pretty quick as i was lifting pretty high above my current level previously, lets hope my body remembers that :cool:. Good luck on your training to.

[Berserker-Power]

5x5 Week 4 - Friday - 21/7/2006

Waking weight - 91

Squats

41x5
51x5
61x5
71x5
85X3
61x8

Bench

36x5
45x5
55x5
65x5
76x3

Row

30x5
40x5
50x5
60x4
67.5x3


Review: Todays workout was very rushed, as you can see i missed some of the x8 sets on bench and row as well as having to cut out the decline skullcrushers, bench dips and barbell curls as i was in a rush. Better to get the mainstay of the workout done though then miss it all together.

In other news i finally found a store that sells size 15 chuck taylors :D, thats why todays workout was rushed, i was going shopping to buy the shoes haha. Cant wait till Monday to try these out :cool:.

Diet: Was out most of the day and all night so didnt have time to record it, basically consisted of healthy breakfast, pre/post workout, then protein/carb bars for the rest of the day as i couldnt get any real decent food. Then a big dinner which was healthy enough, oh and 6 beers.


Other news: Im heading out tonight for a few (thousand) drinks, no training today or tomorrow (sat/sun) so ill see you guys on monday ! :)

[Berserker-Power]

Well its monday again so heres todays workout

5x5 Week 5 - Monday - 24/7/2006

Squats

42.5x5
52.5x5
63.5x5
73.5x5
85x5

Bench

37.5x5
45x5
56x5
66x5
75x5

BB Row

33.5x5
42.5x5
51x5
60x5
67.5x5

Pullthroughs

12.5x12
12.5x12

Weights crunches

12.5x12x2
12.5x11x2


Review: Today was the first week of PR's and everything went good, squats felt like i could have gotten a few more reps out, bench was good, got the reps out as well as a good pause on each rep which i hadnt been doing consistantly before. I thought i would add a pause in on the heavy sets as my bench is weakest at the bottom. BB rows felt easier then they did last week as well even though it was heavier.

Got to try out the new chuck taylors today, they felt fantastic squatting, cant wait to try them out with deadlifts on Wednesday.

Bought myself a cheap store gripper as well so i can warm up properly for grip days, looking forward to tomorrows grip session.

Diet

And here she is...

Monday - 24/7/06

Waking weight - ?? (didnt check, but was 93.5 about an hour after i woke up)
Hours sleep - 8.5

1:20pm - 2 pieces of pizza (cheese spinach tomato, thin base)
Total - 325kcal

2:20pm - 100g muslie, 400ml milk, 1 scoop ON
Total - 699kcal

WORKOUT (5x5)

5:15pm - 1.5 scoops VP2, 55-60g dextrose, 5-7g glutamine
Total - 377kcal

5:45pm - 185g rice, can of tuna
Total - 305kcal

6:40pm - 400ml light milk, half serving nytro pro40
Total - 352kcal

7:20pm - 4 gowchee + soyasauce
Total - 215kcal

7:45pm - 190g fried rice with egg, 100g steamed fish
Total - 555kcal

9:45pm - 150g boiled rice, 100g steamed fish
Total - 291kcal

11:10pm - Cheese on toast
Total - 211kcal

12:40am - Can of tuna
Total - 73kcal

1:10am - 2 scoops ON, 400ml light milk
Total - 446kcal

Total - 3846 calories (3500+ target)
From Protein - 1360kcal, 340g - 35.5%
From Carbs - 1748kcal, 437g - 45.5%
From Fat - 738kcal, 82g - 19%

Notes: Had 11 meals today, all well balanced, pretty happy with that, muscles would have been getting good fuel all day after the workout. Happy with the nutrient break down to, think it came off so well because i didnt have any "mass" gaining meals today, mostly clean (apart from the first one) and low in fat.

Also may have noticed im aiming for 3500+ instead of 3400+ on 5x5 days now that im in the PR weeks, not that i think it will make to much difference as im already clearing it by quite abit on lifting days.

[RipStone]

....here is where the program gets very, very fun. Enjoy the PRs.

[Berserker-Power]

....here is where the program gets very, very fun. Enjoy the PRs.

Been waiting for this point for the last month haha, thanks mate i sure will enjoy them. Would be better if they were all time PR's though rather then jsut regaining what i lost :( haha but oh well ill get there :)

[LiamMcCrea]

Journal looks very good, I'm so jealous that you are setting PR's. Good luck mate!

[Berserker-Power]

Journal looks very good, I'm so jealous that you are setting PR's. Good luck mate!

Thanks mate, im happy im into this phase of 5x5 now :).


In other news i just put up todays diet in my post above, enjoy. Im off to sleep now, ill post tomorrows grip workout up soon as im finished it.

[Berserker-Power]

Grip workout - Week 1 - Tuesday - 25/7/2006

crushed to dust
(counting this week as week 1 as last week was just one non COC workout)

Warmup

7 reps each hand "super strong sports store gripper" (alot easier then CoC #1 is)

7 reps each hand "super strong sports store gripper" - inverted

Workout

4 Full closes CoC #1

Set 1 - Right:4 - Left:2 + 2 near misses
Set 2 - Right:4 - Left:4

5 Attempts CoC #2 each hand

5 Inverted Closes CoC #1 - 2 full closes and 3 near misses on both left and right

3 Negatives per hand CoC #2 - Held each of the 6 reps for 5 seconds with about 30secs-1min between attempts

Reverse plate curls

2.5kgx6 - per hand
2.5kgx6 - per hand
2.5kgx6 - per hand

Bicep plate curls

5kgx7 - per hand
5kgx7 - per hand
5kgx7 - per hand

Cooldown: Contrasting baths - One hot bucket of water and one ice cold, kept moving hands in between them.

Review: This was my first proper grip day with CoC and i LOVED it. the closes were great fun, ill go through each exercise and give a run down.
4 Full closes CoC #1 - These felt great, didnt relise i could get 4 reps per hand for 2 sets. You will notice on the first set with the left hand i missed 2 closes, this was because i dont believe i set the gripper right, the second set i got the 4 reps easy.
5 Attempts CoC #2 - This sure was humbling, the #2 feels so much harder then the #1, but this is my first workout so ill get there!
5 Inverted Closes CoC #1 - Didnt think i would be able to invert close them, but after abit of trail and error i got the set right and managed to get 2 full closes and barely missed each of the next 3 reps.
3 Negatives per hand CoC #2 - These were the hardest, my hands actually felt abit sore after these, very intense.
Reverse plate curls - Have some wrist exercise in here to reduce the chance of injury in the future, the reverse plate curls are very hard but enjoyable.
Bicep plate curls - Easier then the reverse but still enjoyable.
Contrasting baths - Made my hands feel alot better after i did this, definately helps.

Diet

Tuesday - 25/7/06

Waking Weight - 91.5 (gained wieght!)
Hours sleep - 10

12:45 - 190g fried rice with egg, 140g steamed fish
Total - 591kcal

2:20 - 300ml light milk, 1 scoop ON
Total - 276kcal

GRIP WORKOUT

3:30 - 400ml light milk, 2 scoops ON
Total - 446kcal

4:10 - baked potato (no oil, butter or anything)
Total - 289kcal

5:20 - 400ml light milk, half serving nytro pro40
Total - 352kcal

6:40 - 390g ministronie soup (175g pasta 120g veges and 55g kidney beans)
Total - 338kcal

8:10 - baked potato, half an avocado + 50g cheese, 2 tbps sour cream, fried eggplant parmigiana, 75g green beans, 75g carrots
Total - 1189kcal

11:05 - 200g ski yogurt
Total - 182kcal

12:15 - 10oz light milk, 1 scoop ON
Total - 276kcal

Total - 3966 calories (3300+ target)
From Protein - 1204kcal, 301g - 30%
From Carbs - 1736kcal, 434g - 44%
From Fat - 1026kcal, 114g - 26%

Review: had a decent macronutrient breakdown except i had to many kcal's today for a non 5x5 day. Dinner was abit overboard, oh well im bulking not cutting anyway. Ill worry about shedding the fat in a few months :cool:

[Sidious28]

Grip workout - Week 1 - Tuesday - 25/7/2006

(counting this week as week 1 as last week was just one non COC workout)

Warmup

7 reps each hand "super strong sports store gripper" (alot easier then CoC #1 is)

7 reps each hand "super strong sports store gripper" - inverted

Workout

4 Full closes CoC #1

Set 1 - Right:4 - Left:2 + 2 near misses
Set 2 - Right:4 - Left:4

5 Attempts CoC #2 each hand

5 Inverted Closes CoC #1 - 2 full closes and 3 near misses on both left and right

3 Negatives per hand CoC #2 - Held each of the 6 reps for 5 seconds with about 30secs-1min between attempts

Reverse plate curls

2.5kgx6 - per hand
2.5kgx6 - per hand
2.5kgx6 - per hand

Bicep plate curls

5kgx7 - per hand
5kgx7 - per hand
5kgx7 - per hand

Review: This was my first proper grip day with CoC and i LOVED it. the closes were great fun, ill go through each exercise and give a run down.
4 Full closes CoC #1 - These felt great, didnt relise i could get 4 reps per hand for 2 sets. You will notice on the first set with the left hand i missed 2 closes, this was because i dont believe i set the gripper right, the second set i got the 4 reps easy.
5 Attempts CoC #2 - This sure was humbling, the #2 feels so much harder then the #1, but this is my first workout so ill get there!
5 Inverted Closes CoC #1 - Didnt think i would be able to invert close them, but after abit of trail and error i got the set right and managed to get 2 full closes and barely missed each of the next 3 reps.
3 Negatives per hand CoC #2 - These were the hardest, my hands actually felt abit sore after these, very intense.
Reverse plate curls - Have some wrist exercise in here to reduce the chance of injury in the future, the reverse plate curls are very hard but enjoyable.
Bicep plate curls - Easier then the reverse but still enjoyable.


Diet: Ill edit this in later tonight after the days over.
nice.

[Berserker-Power]

5x5 Week 5 - Wednesday - 26/7/2006

Squats

42.5x5
52.5x5
63.5x5
63.5x5

Incline Bench

42.5x5
51x5
60x5
67.5x5

Deadlift

66x5
80x5
92.5x5
106x5

Wide grip pronated chins
BWx3 - no bench helping
BWx6 with abit of help from bench (under my feet) on last few reps

Sit ups

BWx24x3

Review: Today went well, broke my previous incline bench and deadlift PR's. I raised DL's by an extra kilo to what the program said as last week felt easy and still got the lifts ok so thats good... I tried wide pronated chins with no help from a bench below me and got 3 (almost 4) which i guess is good considering i use to be only able to do 1. Situps were much harder today (i started at 20x3 and raise it by 1 rep per set each week) so this week was doing sets of 24, my abs were stuffed after deads today so it made the sets hard, managed to just squeeze out the last few reps.

Other News: Chucks were awesome for deadlifts, alot better then my old shoes. Also my hand muscles have DOMS from grip yesterday haha, didnt think that would be possible. Feels good though.

Diet

Wednesday - 26/7/06

Waking Weight - 91 (WTF)
Hours sleep - 9

12:30pm - 400ml milk, 60g muesli, 1 scoop ON
Total - 889kcal

2:55pm - 525ml milk, 50g muslie, 2 scoop ON
Total - 873kcal

4:25pm - 1.5 scoops VP2, 55-60g dextrose, 5-7g glutamine
Total - 377kcal

5:05pm - Cheesy instant pasta thing
Total - 498kcal

6:00pm - 400ml light milk, half serving nytro pro40
Total - 352kcal

7:30pm - 200g ministronie soup (100g pasta 70g veges and 30g kidney beans) + 30g parmasin cheese
Total - 247kcal

8:30pm - 400ml light milk, 2 scoops ON
Total - 446kcal

10:40pm - 200g potato salad, 100g normal green salad with 100g holumi cheese, vegetarian soy schnitzel
Total - 846kcal

2:10am - 400ml light milk, 2 scoops ON
Total - 446kcal

Total - 4460 calories (3600+ target)
From Protein - 1640kcal, 410g - 37%
From Carbs - 1632kcal, 408g - 35%
From Fat - 1188kcal, 132g - 28%

Review: well... what can i say... whoops getting near 1k over what i aimed for haha. Have to watch those fatty dinners to, have hardly any fat all day then all at one time, just really depends on whats being cooked and i dont have much control over that.

Also i think they may be something wrong with my scales, they seem very unreliable and change their reading quite abit, i dont see how its physically possibly to lose .5 kg over one day when i ate over 600kcals over maitenance... Mite have to by a new set :( Anyone else got an opinion on this? I dont think it was water weight as i drank well over a gallon.

[RipStone]

Congrats on the incline bench and deadlift PRs!

A good grip workout will defintley leave you feeling it the next day :D

[Berserker-Power]

Congrats on the incline bench and deadlift PRs!

A good grip workout will defintley leave you feeling it the next day :D

Thanks and yeh it sure did haha. Quick question, did you do incline bench when you did 5x5 at all?

[LiamMcCrea]

Great work on the PR's!

[Berserker-Power]

Great work on the PR's!

Thanks mate, hope you enjoy the journal in the weeks to come.

[RipStone]

Thanks and yeh it sure did haha. Quick question, did you do incline bench when you did 5x5 at all?

Nope, I did standing BB overhead press on Wednesdays workout. No incline bench whatsoever.

[HumanHorrorFilm]

You definitely have some dedication, writing down the meal plans, i tried that before, i didnt have the determination in that aspect. Nice looking lifts, ill definitely be keeping watch

[Berserker-Power]

You definitely have some dedication, writing down the meal plans, i tried that before, i didnt have the determination in that aspect. Nice looking lifts, ill definitely be keeping watch

Thanks :) At the moment i just have the goal of recording everything i eat, trying to get a good balance of foods and eating alot of cals over maitenance. So its not really TO hard, the biggest pain in the butt is working out all the kcal's at the end of the day heh, speaking of which i better do that now and update todays post. Hope the journal keeps your interest.

[Berserker-Power]

Nope, I did standing BB overhead press on Wednesdays workout. No incline bench whatsoever.

Damn, was going to ask how i should do them, ive sort of been mixing it up, doing half the sets more Bodybuilding style with elbows flared really hitting chest and delts, and the other half with the bar abit lower and bring elbows in (like you do on a flat bench powerlifting style). I think i mite do them with elbows flared as my upper chest is lagging pretty bad compared to my lower chest, hopefully this will help catch it up....

PS. im talking about incline bench, not flat bench here :)

In other news my diet for todays up if you guys want to check it out, pretty confused about my weight?? :(

[Karl Moen]

Yeah I do my bench elbows out too. I think I'm going to try to keep them in thoough, never really thought about it... anyways man, I think that's awesome how much protein you get without eating much meat! You must get alot of gas. Do you have a calculator>? It would be really cool to see your lifts in kgs as well as lbs

BTW there are a lot of Norseman running around this forum, what does your blood look like?

[Berserker-Power]

Yeah I do my bench elbows out too. I think I'm going to try to keep them in thoough, never really thought about it... anyways man, I think that's awesome how much protein you get without eating much meat! You must get alot of gas. Do you have a calculator>? It would be really cool to see your lifts in kgs as well as lbs

BTW there are a lot of Norseman running around this forum, what does your blood look like?

I do my flat benches PL style with elbows tucked, i have been mixing up incline up, but yesterday had high bar position and elbows flared to hit my upper chest more as its lagging. Seemed to work well as only my upper chest is sore today and not the lower :) (and of course front delts are sore :P).

I dont actually find it hard to have that much protein to be honest, i did have alot more protein powder then normal yesterday but thats probably because i ran out of tuna haha. Nah i dont really have any problem with gas at all, probably because i eat a wide variety of generally healthy foods its not an issue.

If you want ill post my workouts in LBS from now on to.

Scottish blood, but the clan (family name) originates from a saxon family and also a norweigian. But its abit hard to track it back that far, either way scottish/norse haha + im pagan by beliefs to.

In other news i just weighed in at 92.5 after i woke up? after 91 yesterday lol. Didnt think my weight would fluxuate that much in the mornings.

[Berserker-Power]

Bit of a new format so i can leave comments under each exercise starting from today as well as improvements from the last session.

Grip Training - week 1 - Thorsday - 27/7/2006

Barbell finger curls

36x10 (+1 rep, +6kg)
36x10 (+1 rep, +6kg)
36x10 (+2 rep, +6kg)

These felt good today, i went abit easy on these last week i think, or maybe my hands are gaining alot of strength fast haha.

Reverse plate wrist curls

2.5x8 (+1.25kg)
2.5x8 (+1.25kg)
2.5x8 (+1.25kg)

These felt pretty hard, shame theres no plate between 1.25kg and 2.5kg haha. Either way im aiming for between 6-10 reps so i got within the range and go them done, definately one of the harder exercises.

Barbell wrist curls

31x10 (+1kg +2reps)
31x10 (+1kg +2reps)
31x10 (+1kg +2reps)

I was abit sceptical of these after my first workout due to abit of wrist pain and poor ROM compared to DB's. However my forearms had DOMS for 6 days after these last week so I left them in, it must have done some good. Then today I tried placing my alot closer towards the middle of the bar then usual and i got basically 0 wrist trouble and they felt GREAT. Had an insane pump from these, felt like my forearms were about to explode.

Static plate pinch holds

2x5kg plates for ...
17.5 sec (+5 sec)
22.5 sec (+9.3 sec)
20.5 sec (+6.5 sec)

Destroyed these todays, huge improvement on my pinch in just a week. I didnt go soft on these last week either so im happy with these results, have to move up to 2x5kg and 1x1.25 kg plate next week. These are a real mental battle, on the last set i thought i was going to drop them at about 15 seconds but went abit berserk and managed to squeeze out another 5.5 seconds when i thought i had nothing left.


Review: Today was a good workout, feels good to see PR's on every single exercise, hopefully i can continue this trend for a few weeks.


Diet

Thorsday - 27/7/06

Waking Weight - 92.5 (WTF)
Hours sleep - 9

1:20pm - 70g muesli, 400ml light milk, 1 scoop ON
Total - 600kcal

3:15pm - 2 poached eggs, 3 vege sausages, 2 pieces of toast
Total - 484kcal

GRIP WORKOUT - 4:10

5:00pm - 1 scoop VP2, 25g dextrose
Total - 377kcal

5:45pm - 200g ministronie soup (100g pasta 70g veges and 30g kidney beans) + 30g parmasin cheese + Can of Tuna
Total - 247kcal

6:30pm - 175g potato salad, half a fried eggplant parmigiana, 40g carrots, 40g beans, 30g cauliflower
Total - 574kcal

8:10pm - 400ml light milk, half serving nytro pro40
Total - 352kcal

10:00am - 200g potato salad
Total - 352kcal

12:00 - Instant Noodles
Total - 338kcal

2:30am - 2 scoops ON, 450ml full cream milk
Total - 466kcal

Total - 3841 calories (3300+ target)
From Protein - 1184kcal, 296g - 31%
From Carbs - 1568kcal, 392g - 41%
From Fat - 1089kcal, 121g - 28%

Review: Weight was apparently 92.5 this morning, which im happy with. Hoping my scales are right now :cool:. Over shot today abit, probably should have cut out one meal and would have ended up around 3400-3500 which would have been more on target. From these diaries im getting a much better idea of how many kcals im getting per day and how many times to eat etc. Im noticing if i have a fatty dinner or meal during the day i should cut back on around 1 meal, back to around 8 meals, whilst if i have low fat intake for the day 9-10 meals seems to be the way to go.


Edit Just relised i made a slight mistake, the last shake i had of the day was actually full cream milk not light. Accidently bouight the wrong milk :@ No wonder it tasted like **** haha. So add another 100kcal or so onto the day

[Karl Moen]

If you want ill post my workouts in LBS from now on to.

Scottish blood, but the clan (family name) originates from a saxon family and also a norweigian. But its abit hard to track it back that far, either way scottish/norse haha + im pagan by beliefs to.

In other news i just weighed in at 92.5 after i woke up? after 91 yesterday lol. Didnt think my weight would fluxuate that much in the mornings.


yeah I would really appreciate seeing your workouts in lbs as well, that would be better for me anyways. Maybe the guys across the ocean don't read my journal cuz it isn't in KGs, but nobodys said anything

good idea to change the format, your journal looks good

yeah I have mostly norweigian blood, but some german and irish too. I'm most definitely not pagan though!

anyways nice grip workout

[Berserker-Power]

yeah I would really appreciate seeing your workouts in lbs as well, that would be better for me anyways. Maybe the guys across the ocean don't read my journal cuz it isn't in KGs, but nobodys said anything

good idea to change the format, your journal looks good

yeah I have mostly norweigian blood, but some german and irish too. I'm most definitely not pagan though!

anyways nice grip workout

Ill probably just do it for the 5x5 workouts, dont think ppl need lbs for grip ones heh. Thanks for the compliments and nothing wrong with following the gods of your ancestors :).

In other news todays diet just went up in my last post. Think i should cut back abit rather then constantly eating in fear of losing size when im getting well over maitenance already lol.

[Berserker-Power]

5x5 Week 5 - Friday - 28/7/2006

Numbers on the left are KG, right side is LBS... obviously

Squats

42.5x5 - 93.5lbs
52.5x5 - 115.5lbs
63.5x5 - 140lbs
73.5x5 - 162lbs
87.5x3 - 192.5lbs
63.5x8 - 140lbs

I bumped the heavy set up a kilo or so cause i was feeling strong today, was the right thing as i powered through the 3 reps anyway, getting 5 on monday should be no trouble.

Bench

37.5x5 - 82.5lbs
47.5x5 - 104.5lbs
56x5 - 123lbs
66x5 - 145lbs
77.5x3 - 170.5lbs
56x8 - 123lbs

Bumped the weight again with this exercise abit from what the program said, still got the three reps. Felt harder then the squats, but should still be able to get the 5 on monday.

Barbell Row

33.5x5 - 74lbs
42.5x5 - 93.5lbs
51x5 - 112lbs
60x5 - 132lbs
70x3 - 154lbs
51x8 - 112lbs

These were probably the toughest exercise of the day (probably as it was the last main exercise i do). I still got the 3 reps though and should manage with the 5 on monday as well.

Decline Skullcrushers

23.5x9 (+3.5kg +2rep) - 52lbs
23.5x8 (+3.5kg +1rep) - 52lbs
23.5x8 (+3.5kg +1rep) - 52lbs

Havent dont the friday assistance exercises since week one haha whoops. I find decline skull crushers to be much much harder then the flat variety and i feel them ALOT more in my tris, so ill be sticking with these. Love 'em.

Barbell Curl

31x9 (+1kg +2rep) - 68lbs
31x8 (+1kg +1rep) - 68lbs
31x7 (+1kg) - 68lbs

Guess those rows are helping... been 4 weeks since i did any direct bicep exercise and i went up in weight and reps on most sets. Probably my most hated exercise however, never liked barbell curls, or any bicep exercise really.

Bench Dips

BWx9 (+1rep)
BWx9 (+1rep)

Cut out one set of these and will from now on, was to buggered and plus fridays workouts already go abit to long in my opinion.


Review: All in all a good workout. Hit everything i aimed for + a little extra on all exercises. At the end my arms were so stuffed i couldnt shake my shaker properly haha.


Diet: Friday - 28/7/06

Waking Weight - 92 (Weight flucuations for the lose)
Hours sleep - 8.5

2:20pm - 70g muesli, 400ml full cream milk, 1 scoop ON
Total - 652kcal

3:50pm - 5:00 WORKOUT + Sipping on a - 1.5 scoops VP2, 55-60g dextrose, 5-7g glutamine
Total - 389kcal

5:10pm - 1.5 scoops VP2, 55-60g dextrose, 5-7g glutamine
Total - 389kcal

5:50pm - 200g ministronie soup (100g pasta 70g veges and 30g kidney beans), 100g tuna
Total - 321kcal

7:00pm - 350ml full milk, half serving nytro pro40
Total - 375kcal

8-12pm - 10 beers + 1 packet of cashews (40g)
Total - 2073kcal

1:00am - 100g potato salad, 150g pasta with ricotta cheese and eggplant
Total - 423kcal

1:45am - 350ml full milk, 2 scoops ON
Total - 464kcal

Total - 5086 calories (3600+ target)
From Protein - 1120kcal, 280g - 22%
From Carbs - 1864kcal, 466g - 36.5%
From Fat - 873kcal, 97g - 17.5%
Alcohol - 1229kcal - 24%

Review: Well basically a quater of todays calories came from alcohol, whoops. But in the words of the best band ever - Better to live fast then die old with fear. Least my fat intake was low haha

[RipStone]

Good stuff man.

That is great that you were able to bump up the weight you used for the triples today(and subsequently the weight used on Monday's top set). However, don't get over ambitious. Just let the progression come week after week. I rather see you keep progressing even if the weight feels easy, then stalling on the program too soon.

[Berserker-Power]

Thanks Rip, yeh i get what you mean and ill take it onboard, unfortunatly though due to not having microplates sometimes i need to bump the weight up abit from the program. EG last weeks bench was ment to be 75.6kg now i can go with either 75 or 76 (cause my collars luckily weight 1kg for the pair heh), so i went with the 76 cause its closer to 75.6. Then this week the weight was ment to be 76.5, and i using what i have i can either go to 76 or 77.5, obviously cause i did 76 last week i went for the 77.5 which is bit over what the program recommends (by a few lbs) but i dont really have a choice.

Hope all that made sense haha. But yes sometimes i am the culperate of bumping it up cause i want to heh.

[Karl Moen]

Hey bro I wasn't trying to knock your faith! Just put the word "definitely" in there because my faith is so far from that. Awesome to see the weights in lbs, and I found that your differences are like mine, squat not much higher than bench (check my journal)

I know what you mean about Friday workouts being too long, they are the longest for me too, I've never done it in under an hour

[Berserker-Power]

Hey bro I wasn't trying to knock your faith! Just put the word "definitely" in there because my faith is so far from that. Awesome to see the weights in lbs, and I found that your differences are like mine, squat not much higher than bench (check my journal)

I know what you mean about Friday workouts being too long, they are the longest for me too, I've never done it in under an hour

haha no probs i didnt take it that way anyway. Ill have to check your journal out, should be interesting :). Yeh i dont know why but my squat was always far below my deadlift... when i was deadlifting 405lbs i was squatting about 264lbs... how messed up is that, i think im made for deadlifting more then squatting haha. I use to squat narrow stance though and being pretty tall with long upper leg i think it made it really hard for me, now im squatting wide and feel alot more comfortable.

Other news: Fridays diet just went up, makes me look like an alcoholic but the sad part is i had a quiet night :\

[Berserker-Power]

Grip workout - Week 1 - Saturday - 29/7/2006


Warmup

8 reps each hand "super strong sports store gripper" (alot easier then CoC #1 is)

8 reps each hand "super strong sports store gripper" - inverted

Workout

Full closes CoC #1

Set 1 - Right:12 - Left:12
Set 2 - Right:10 - Left:9

Is this possible? earlier this week i only just managed 4 with each hand, now im doing 12? It felt like nothing to. Very happy with this one

5 Attempts CoC #2 each hand

These are hard, on the bright side i was very close to getting the #2 closed.

5 Inverted Closes CoC #1

Set 1 - Right:4 - Left:4
Set 2 - Right:5 - Left:5

Last week i only did 2 full and 3 partial in one set. This week i did 4/5 4/5 in 2 sets.

3 Negatives per hand CoC #2

The #2 was almost totally shut on all 3 reps per hand this time around

Reverse plate curls

2.5kgx10 - per hand
2.5kg+1.25kgx8 - per hand
2.5kg+1.25kgx7 - per hand

The first set at 2.5kg felt easy so added another 1.25kg plate as well. Felt good, alot better stability then last week

Cooldown: Contrasting baths - One hot bucket of water and one ice cold, kept moving hands in between them.

Review: Pretty awestruck by today, cant believe how many more reps i got with the #1 after only ONE CoC workout. I can see #2 very clearly on the horizon now.


Diet: No diet today as im going drinking again, cya guys in a day or 2.

[RipStone]

Thanks Rip, yeh i get what you mean and ill take it onboard, unfortunatly though due to not having microplates sometimes i need to bump the weight up abit from the program. EG last weeks bench was ment to be 75.6kg now i can go with either 75 or 76 (cause my collars luckily weight 1kg for the pair heh), so i went with the 76 cause its closer to 75.6. Then this week the weight was ment to be 76.5, and i using what i have i can either go to 76 or 77.5, obviously cause i did 76 last week i went for the 77.5 which is bit over what the program recommends (by a few lbs) but i dont really have a choice.

Hope all that made sense haha. But yes sometimes i am the culperate of bumping it up cause i want to heh.

Yup, I see what you mean. I thought you were supposed to do (I dunno) 150lbs, but you did 160lbs instead cus you felt good, but I stand corrected.

Nice grip session! You'll close the #2 in no time.

[Berserker-Power]

Yup, I see what you mean. I thought you were supposed to do (I dunno) 150lbs, but you did 160lbs instead cus you felt good, but I stand corrected.

Nice grip session! You'll close the #2 in no time.

Your partially right, i could choose to go lower but i choose the higher weight cause i do feel good with it haha.

Thanks man, im still pretty awestruck i went from 4 reps earlier this week to 12! hopefully ill keep getting good gains like this, maybe grip is my talent haha.

[Berserker-Power]

5x5 Week 6 - Monday - 31/7/2006

Squats

43.5x5 - 96lbs
53.5x5 - 118lbs
63.5x5 - 140lbs
76x5 - 167lbs
87.5x5 - 192.5lbs

These felt good again, could have done more reps so guess next monday is looking good :). For some reason the heavier i go the better my form seems to get, which i guess is good haha. On lighter sets i cant get to parallel, soon as the weights higher though i have no problem going below it.

Bench

38.5x5 - 85lbs
47.5x5 - 104.5lbs
57.5x5 - 126.5lbs
67.5x5 - 148.5lbs
77.5x5 - 170.5lbs

Was hard to get the 5 reps this week, however i did have a good pause on each rep (about a second per rep at the bottom). Hopefully i should still get another PR next week.

BB Row

35x5 - 77lbs
43.5x5 - 96lbs
52.5x5 - 115.5lbs
61x5 - 134lbs
70x5 - 154lbs

These were hard to however still got the reps. Hopefully i can keep getting PR's on these next week to.

Pullthroughs

12.5x14 (+2 reps) - 27.5lbs
15x14 (+2.5kg +2reps) - 33lbs

Did these with an arched back and think ill do them like this from now on, more comfortable and can feel it better in my hammies and lower back rather then my hip which are already getting enough work squatting PL'ing wide and deadlifting sumo.

Weights crunches

12.5x12 - 27.5lbs
12.5x12 - 27.5lbs
12.5x12 (+1 rep) - 27.5lbs
12.5x12 (+1 rep) - 27.5lbs

Went up 1 rep on the last 2 sets from last week so cant complain.

Review: Hit new PR's on all lifts. Lets hope i can do the same next week :)


No diet today as the food i ate was to hard to work out haha. Probably around 3500kcal im guessing

[Karl Moen]

a PR for every lift! good job mate!

[Berserker-Power]

a PR for every lift! good job mate!

Thanks for the reply, im getting pretty impatient as my lifts use to be so much higher then they currently were, but when i hear people say a PR on every lift i guess it brings everything back into perspective. I am increasing on everything and i should be happy with it.

[Berserker-Power]

Grip workout - Week 2 - Tuesday - 1/7/2006


Warmup

9 reps each hand "super strong sports store gripper" (alot easier then CoC #1 is)

9 reps each hand "super strong sports store gripper" - inverted

Workout

Full closes CoC #1
NOT to failure

Set 1 - Right:9 - Left:10
Set 2 - Right:10 - Left:10

Last Saturday i did 12 closes on each hand, however today i decided i wouldnt go to failure on these sets in the tuesday workout, i stop with about 2-4 more reps in me. These felt good. Feels good to be repping #1 like this :)

5 Attempts CoC #2 each hand

Was SO close to getting #2 closed, few more weeks and that bitch will be mine.

Inverted Close Attempts CoC #1
5 Attempts per hand for 2 sets

Set 1 - Right:3 - Left:3
Set 2 - Right:3 - Left:3

Struggled with these abit this week, just couldnt seem to get the set right in my hands. Few very near misses on each hand for a further 2 reps per set. the last few mm are so hard with a poor set. I only count the full closes above and put the near misses below in this little review :)

3 Negatives per hand CoC #2

The #2 was almost totally shut on all 3 reps per hand and they seem to be feeling abit easier each time i do them.

Reverse plate curls

2.5kg+1.25kg platesx8 - per hand (+1.25kg +2reps)
2.5kg+1.25kg platesx8 - per hand (+1.25kg +2reps)
2.5kg+1.25kg platesx9 - per hand (+1.25kg +3reps)

Nice improvement on these from last Tuesday. Cant complain

Plate bicep curls

5kg+2.5kg platesx7 - per hand (+2.5kg)
5kg+2.5kg platesx7 - per hand (+2.5kg)
5kg+2.5kg platesx6 - per hand (+2.5kg)

Went to do 5kg plate like i did last week and felt like a feather so i threw on another 2.5kg plate ontop of it. In hindsight i probably should have just used a 1.25kg plate and not get to far ahead of myself. Despite getting these done for a decent amount of reps they were VERY hard, i think having to pinch the 2 plates as well as keep ur wrist in a still position makes it even hard then just pinching 1 plate and keeping ur wrist still. Ill probably stay at this weight for a week or 2 to make sure i dont jump to far and injure myself.

Cooldown: Contrasting baths - One hot bucket of water and one ice cold, kept moving hands in between them.

Review: Another strong grip workout. Getting close to that #2 and improved in the majority of my exercises.

Diet: As usual this will be up at the end of today

[Karl Moen]

ALMOST GOT THAT #2!

keep trying, one of these WOs you'll close the damn thing!

[Berserker-Power]

ALMOST GOT THAT #2!

keep trying, one of these WOs you'll close the damn thing!

Cant believe im close after only 1 week of grip training :| i mean what the hell. Guess i shouldnt be complaining heh.

[Berserker-Power]

5x5 Week 6 - Wednesday - 2/8/2006

Squats

43.5x5 - 96lbs
53.5x5 - 118lbs
65x5 - 143lbs
65x5 - 143lbs

These were easy as it was a light day, not much to say here.

Incline Bench

43.5x5 - 96lbs
52.5x5 - 115.5lbs
61x5 - 134lbs
70x5 - 154lbs

Beat last weeks weights again. Did these with elbows wide to hit my chest abit more, really felt the tension and stretch in my chest at the bottom of the movement. Had a good 1 second or so pause at the bottom of each rep to, decided to pause all heavy bench reps from now on no matter what, the bottom part to middle of my bench is the weakest, always has been, so hopefully these pauses will help.

Deadlift

67.5x5 - 148.5lbs
81x5 - 178lbs
95x5 - 209lbs
108.5x5 - 239lbs

2.5kg above last weeks, felt relativly easy to (well obviously not easy, deadlifts are bloody tiring) but im very confident in getting the lift next week without any problems.

Wide grip pronated chins

BWx4 - no bench helping (+1 rep)
BWx6 with abit of help from bench (under my feet) on last few reps

Got 1 extra pull up with no bench. I hate wide grip pronated chins, so much stronger with supinated narrow grip, but no point ignoring the weakness i obviously must have with this exercise.

Sit ups

BWx25x3 (+1rep per set)

Abs are pretty sore now heh.

Review:I like Wednesdays cause i get to deadlift (use to be my fav exercise and still is). Deads felt good, enjoying the change to sumo from my old conventional form, not quite as strong, but what can i expect after only 6 weeks doing it. Form (back) feels alot better lifting sumo to. Anyway hit PR's in everything i was ment to as well as the assistance exercises to, so overall a good day.

Diet: For the next few days i dont see myself being able to do a full food breakdown as i have quite a few things to do. Sorry guys.

[Berserker-Power]

Grip Training - week 2 - Thorsday - 3/8/2006

No grip training today, right wrist was feeling abit dodgy so thought i better have a day off. Injured wrist = no lifting at all let alone grip training so rather play it safe.

[Karl Moen]

nice deadlifts bro
!!!

[Berserker-Power]

nice deadlifts bro
!!!

Thanks mate, ill get them back up to their old numbers in no time :)

In other news my nets stuffed, im at someones place at the moment. Just so you guys know their wont be any updates until i get my net back on. Hopefully it wont be to long.

Also, last night i closed #2 CoC :D pretty damn happy, 2 weeks training and i closed #2 :D. Guess i better order number 3 :)

[Sidious28]

Thanks mate, ill get them back up to their old numbers in no time :)

In other news my nets stuffed, im at someones place at the moment. Just so you guys know their wont be any updates until i get my net back on. Hopefully it wont be to long.

Also, last night i closed #2 CoC :D pretty damn happy, 2 weeks training and i closed #2 :D. Guess i better order number 3 :)
get on MSN, damnit. havent seen you on there in days.

[RipStone]

Congrats on closing the CoC #2!

[Karl Moen]

^^^

Congratulations

[Berserker-Power]

^^^

Congratulations


Congrats on closing the CoC #2!

Thanks guys, still abit taken back by it, specially after 2 weeks :O i was expecting months at the least :D.

I have dailup as of now, until i get my real net back. Although it sucks the big one, at least i can update my journal now :). Tomorrow when i have some time ill put up all the workouts for you guys that i missed putting up cause of my net. hope you enjoy the catch up.

[Berserker-Power]

5x5 Week 6 - Friday - 4/8/2006

Squats

43.5x5 - 96lbs
53.5x5 - 118lbs
65x5 - 143lbs
76x5 - 167lbs
88.5x3 - 195lbs
65x8 - 143lbs

Form felt good today on the heavy set. Actually now i think about it my forms always better the heavier the weight is which is good i guess. Hit the triple pretty easy, monday shouldnt be a problem.

Bench

40x5 - 88lbs
48.5x5 - 107lbs
57.5x5 - 126.5lbs
67.5x5 - 148.5lbs
78.5x3 - 173lbs
57.5x8 - 126.5lbs

Triple felt pretty heavy today, think the 5 rep set on monday will be the hardest to make.

Barbell Row

35x5 - 77lbs
43.5x5 - 96lbs
52.5x5 - 115.5lbs
61x5 - 134lbs
71x3 - 156lbs
52.5x8 - 115.5lbs

Weight rolled away from me on the triple when i put it on the ground between the 2nd and 3rd rep (stupid hex plates), so had to move the bar back into position, to make up for the 5-10 second rest i had during the set i did 4 reps instead of 3 heh. Didnt feel as hard as the triple did last week.

Decline Skullcrushers

23.5x10 (+1rep) - 52lbs
23.5x10 (+2rep) - 52lbs
23.5x9 (+1rep) - 52lbs

Havent dont the friday assistance exercises since week one haha whoops. I find decline skull crushers to be much much harder then the flat variety and i feel them ALOT more in my tris, so ill be sticking with these. Love 'em.

Barbell Curl

31x10 (+1rep) - 68lbs
31x8 - 68lbs
31x8 (+1rep) - 68lbs

Guess those rows are helping... been 4 weeks since i did any direct bicep exercise and i went up in weight and reps on most sets. Probably my most hated exercise however, never liked barbell curls, or any bicep exercise really.

Bench Dips

Removed these from my workout, fridays was getting abit long and my triceps were getting smashed with the decline skull crushers anyway.

Review: Hit all my triples as well as a few small PR's rep wise on assistance exercises, nothing to complain about.

[Berserker-Power]

5x5 Week 7 - Monday - 7/8/2006

Started Kre-alkalyn Creatine today. Good time to pull out a secret weapon like this when im deep into my PR weeks. Hopefully it will give me a nice boost.

Squats

43.5x5 - 96lbs
56x5 - 118lbs
66x5 - 140lbs
76x5 - 167lbs
88.5x6? - 192.5lbs

Pretty much powered through the heavy set, but i lost count half way through. I think i did 6 reps, i wasnt sure so i did 1 extra to be safe, still had 1 left in me anyway.

Bench

40x5 - 85lbs
50x5 - 104.5lbs
60x5 - 126.5lbs
68.5x5 - 148.5lbs
78.5x5 - 170.5lbs

Bench was hard today, dont know how many more weeks of PR's i have left on it. Last rep i didnt pause on my chest either, was touch and go. Think that matters much?

BB Row

35x5 - 77lbs
45x5 - 96lbs
53.5x5 - 115.5lbs
62.5x5 - 134lbs
71x5 - 154lbs

Felt stronger on these then last week. Probably because it was only a 1KG increase.

Pullthroughs

15x15 (+1 reps) - 33lbs
17.5x13 (+2.5kg) - 38.5lbs

These are feeling easier and easier every week, despite going up in weight and give my hammies some pretty good DOMS to so they must be getting a good workout form them.

Weights crunches

12.5x13 (+1 rep) - 27.5lbs
12.5x15 (+3 rep) - 27.5lbs
12.5x12 - 27.5lbs
12.5x13 (+1 rep) - 27.5lbs

Probably go up in weight on these next week to 13.75kg, reps are getting abit high.

Review: Hit a new PR on all lifts again. Bench was hard today, hopefully i can still hit a PR next monday on it.

[Berserker-Power]

Grip workout - Week 3 - Tuesday - 8/8/2006


Warmup

9 reps each hand "super strong sports store gripper" (easier then CoC #1 is)

9 reps each hand "super strong sports store gripper" - inverted

Workout

Full closes CoC #1
To positive failure

Set 1 - Right:11 - Left:11
Set 2 - Right:11 - Left:11

More consistancy today between the hands which is good. Didnt push it to the max but still went hard.

5 Attempts CoC #2 each hand

Closed #2!!!!! 1 time on both the left and right hand then 4 very very very near misses on each hand.

3 Negatives per hand CoC #2

The #2 was aabout 1mm off being shut for all the negatives (6 seconds per hold). These are still very intense.

Inverted Close Attempts CoC #1
5 Attempts per hand for 2 sets

Set 1 - Right:4 - Left:5
Set 2 - Right:4 - Left:5

Better then last week, think this exercises really depends on getting a good set. Strange my left hand is stronger then my right when im right handed. Maybe its the problem im having in my right wrist slowing it down.

Reverse plate curls

2.5kg+1.25kg platesx9 - per hand (+1rep)
2.5kg+1.25kg platesx8 - per hand
2.5kg+1.25kg platesx8 - per hand (-1 rep)

Pulled the same reps overall as last week, no increase or decrease.

Plate bicep curls

5kg+2.5kg platesx7 - per hand
5kg+2.5kg platesx8 - per hand (+1rep)
5kg+2.5kg platesx7 - per hand (+1rep)

Went as heavy as i did last week despite having a niggling right wrist problem, managed to finish the sets as well as get a few extra reps on the last 2 sets.

Cooldown: Contrasting baths - One hot bucket of water and one ice cold, kept moving hands in between them.

Review: Very very happy about closing #2 :D

[Karl Moen]

I do touch and go for chest always man, just recently changed it

that was alot of readin anyways man!!!

everything is lookin good!

[Berserker-Power]

I do touch and go for chest always man, just recently changed it

that was alot of readin anyways man!!!

everything is lookin good!

I think i need the pause cause bottom of my bench cause its the weakest part, i never have trouble with lock outs, always the bottom --> mid section so i think ill keep the pause in for the mean time.

Thanks, i have some more updates to do tonight sometime as well !

[Berserker-Power]

5x5 Week 7 - Wednesday - 9/8/2006

Squats

45x5 - 98lbs
55x5 - 120lbs
66x5 - 145lbs
66x5 - 145lbs

These were easy as it was a light day, not much to say.

Incline Bench

45x5 - 99lbs
53.5x5 - 117.5lbs
62.5x5 - 137.5lbs
71x5 - 156lbs

Beat last weeks weights again, although it was only 1kg higher. These always make my chest and front delts nice and sore the next day.

Deadlift

70x5 - 154lbs
83.5x5 - 184lbs
97.5x5 - 214.5lbs
112.5x5 - 247.5lbs

Almost 5kg above last weeks DL and still wasnt struggling to much, dont think 115kg next week will be a problem at all.

Wide grip pronated chins

BWx4 - no bench helping
BWx7 with abit of help from bench (under my feet) (+1 rep)

Got 1 extra pull up with no bench. I hate wide grip pronated chins, so much stronger with supinated narrow grip, but no point ignoring the weakness i obviously must have with this exercise.

Sit ups

BWx26x3 (+1rep per set)

Powered through these alot better then last week despite the extra rep per set. Think the creatines starting to help out.

Review: Happy with todays workout, deadlifts felt great and hit PR's on the 2 lifts i was ment to.

[Berserker-Power]

Grip Training - week 3 - Thorsday - 10/8/2006

Barbell finger curls

38.5x10 (+2.5kg) - 84.7lbs
43.5x10 (+7.5kg) - 95.7lbs
43.5x9 (+7.5kg) - 95.7lbs

Went up alot of weight with these today, pretty happy. Should be going up next week to by the way they felt.

Reverse plate wrist curls

2.5x9 (+1rep) - 5.5lbs
2.5x9 (+1rep) - 5.5lbs
2.5x8 (+1rep) - 5.5lbs

Felt hard on my right wrist today as its been giving me trouble. Still got the same reps per hand though. Going to take it abit easy on the majority of grip work for a week and see how it goes.

Barbell wrist curls

33.5x10 (+2.5kg) - 73.7lbs
33.5x9 (+2.5kg) - 73.7lbs
33.5x9 (+2.5kg) - 73.7lbs

These got my forearms nice and sore. I use to get abit of wrist pain with this exercise however i found if i grip the bar with a much narrower grip i dont seem to get any trouble. Mite also be cause my wrists are stronger cause of the grip training ive started too...

Static plate pinch holds

2x5kg + 1x1.25kg plates for ...
25 sec (+7.5 sec)
20 sec
19.5 sec

Did well on these again today, came very close to my old times with only 2x5kg plates on the last 2 sets whilst smashing my first time. The added width and having to grasp a third plate on each hand makes it alot harder.


Review: Happy with the weight/rep increases on all exercises. Going to go slow on the wrist movements for abit to give my right one time to heal up.

[Berserker-Power]

5x5 Week 7 - Friday - 11/8/2006

Squats

45x5 - 99lbs
56x5 - 123lbs
66x5 - 145lbs
78.5x5 - 172.5lbs
91x3 - 200lbs
66x8 - 145lbs

Form didnt feel quite as good as last weeks, mite have just been mental though. Still got the reps and confident of getting them on Monday.

Bench

40x5 - 88lbs
50x5 - 110lbs
60x5 - 132lbs
68.5x5 - 150.5lbs
81x3 - 176lbs
60x8 - 132lbs

Think ill struggle getting the 5 reps for this on Monday. Ill just eat big before hand, take plenty of crea, pump zee black metal and hope for the best.

Barbell Row

36x5 - 79lbs
45x5 - 99lbs
53.5x5 - 117.5lbs
62.5x5 - 137.5lbs
73.5x3 - 161.5lbs
53.5x8 - 117.5lbs

Starting to slow down on these abit, should get the 5 on monday though.

Decline Skullcrushers

25x10 (+1.5kg) - 55lbs
25x9 (+1.5kg) - 55lbs
25x9 (+1.5kg) - 55lbs

Went up in weight today and the exercise still feels great compared to flat skullcrushers, cant complain.

Barbell Curl

31x11 (+1rep) - 68lbs
31x9 (+1rep) - 68lbs
31x8 - 68lbs

Nothing will make me like these, but got a few extra reps today so cant complain.

Bench Dips

These are removed and i dont see them making a comback, fridays workouts are to long and my tri's get hit enough anyway.

Review: Hit the triples, monday will be interesting. Lets hope i can hit all the reps again for the 8th week :).

[RipStone]

5x5 Week 7 - Friday - 11/8/2006



Review: Hit the triples, monday will be interesting. Lets hope i can hit all the reps again for the 8th week :).

Like you said, eat a good meal before you train and pump up that heavy metal when you go for your PRs. I have confidence that you'll meet all your goals.

[Berserker-Power]

Like you said, eat a good meal before you train and pump up that heavy metal when you go for your PRs. I have confidence that you'll meet all your goals.

Thanks Rip, shall know in a few hours :). Gotta go pick up some 20kg plates that i won on ebay then coming back to do the workout.

[Berserker-Power]

5x5 Week 8 - Monday - 14/8/2006

First day i thought i would struggle to get the lifts.

Squats

46x5 - 101lbs
56x5 - 123lbs
68.5x5 - 150lbs
81x5 - 178lbs
91x5 - 200lbs

Hit the heavy set reps. Was a effort but pretty confident of at the very least still getting PR's next week on this lift.

Bench

40x5 - 88lbs
50x5 - 110lbs
61x5 - 134lbs
71x5 - 156lbs
81x5 - 178lbs

Didnt think i would make the reps today. Got very mentally prepared for this lift (eg went berserk) and powered through it with a good pause on the reps to. Gave me enough confidence to expect to get next weeks to.

BB Row

36x5 - 77lbs
46x5 - 96lbs
55x5 - 121lbs
63.5x5 - 140lbs
73.5x5 - 162lbs

5th rep was a struggle on the heavy set, think my form slipped abit. Have to concentrate of form of these next monday, but still got the reps.

Pullthroughs

17.5x13 - 38.5lbs
17.5x13 - 38.5lbs

Didnt go up this week in weight, but think my form was alot better. My spinal erectors were burning like ovens after these this week.

Weights crunches

15x10 (+2.5kg) - 33lbs
15x10 (+2.5kg) - 33lbs
15x9 (+2.5kg) - 33lbs
15x8 (+2.5kg) - 33lbs

Went up 2.5kgs in these this week, felt alot better at the top of the movement, alot harder on the abs which is good.

Review: Thought this week i mite stall, i managed to not only get the lifts but feel confident enough to get them next week to. Very happy to be in week 8 and still getting PR's. Before the workout today i made sure i got heaps of kcal's and got very physced up (more so then normal) for the heavy sets, worked great.

[RipStone]

Hell yeah...that is what I like to see. Awesome training bud.

[Berserker-Power]

Hell yeah...that is what I like to see. Awesome training bud.

Thanks Rip, cant wait for wednesdays deads :D

[Berserker-Power]

Grip Training - week 4 - Tuesday - 15/8/2006

Did 12 reps per hand with #1 for 2 sets then moved to #2.

Didnt get close :\ no idea why considering i closed it last week. Im going to have a break from grip training for abit until my wrist is 100% and i reset 5x5. I think i didnt go so well today because my body is stuffed from 5x5 getting so intense.

[Anji]

Great journal Berserker, something to fowler bro…

My Props

[Berserker-Power]

Great journal Berserker, something to fowler bro…

My Props

Thanks mate hope you enjoy it as it progresses, came at the right time, just at the interesting part :)

[Karl Moen]

yeah nice bench bro! I have to go berserk sometimes too, and there are roided BBers in my gym lookin at me like a weirdo! WOW week 8 ans still PRs eh? good job, hope I can do that

[Berserker-Power]

yeah nice bench bro! I have to go berserk sometimes too, and there are roided BBers in my gym lookin at me like a weirdo! WOW week 8 ans still PRs eh? good job, hope I can do that

Hahah yeh, it helps alot more then people think. Yep week 8 and still going, I think i made alot of progress because i use to lift alot more before i stopped training months ago, think im regaining alot of what i lost. Lets hope the PR's still keep coming :D cant wait for deadlift today.

[Chrisx9118]

Nice journal man - Good to see you grip training also. - Subscribing.

[Berserker-Power]

Thanks mate, hope you enjoy it :)

[Berserker-Power]

5x5 Week 8 - Wednesday - 16/8/2006

Really think the creatine is kicking in, lifts are feeling easier then the other PR weeks i wasnt on it.

Squats

46x5 - 101lbs
56x5 - 123lbs
68.5x5 - 150.5lbs
68.5x5 - 150.5lbs

Light as per Wednesday.

Incline Bench

46x5 - 101lbs
55x5 - 121lbs
63.5x5 - 140lbs
72.5x5 - 159.5lbs

1.5kg above last weeks and got it up without to much struggle, should get the PR next week to no probs.

Deadlift

71x5 - 156lbs
85x5 - 187lbs
101x5 - 222lbs
116x5 - 255lbs

3.5 kg above last weeks, felt pretty easy. Im going to bump it up 4kg next week to 120kg's, dont feel like ill have any problem with it at all. Im regaining my deadlift strength fast, should be back up to 405lbs dead in no time :D

Wide grip pronated chins

BWx4 - no bench helping
BWx7 with abit of help from bench (under my feet)

On the no bench set i felt like i could have gotten a 5th rep however i decided against pushing myself to much, ill explain why in the review.

Sit ups

BWx27x3 (+1rep per set)

Tiring but did them pretty easy.

Review: Very happy this week, felt even easier then last weeks. Wednesday is definately my favourite day as i get to deadlift :D.

The reason I didnt go for the 5th rep i know i could have gotten is because ive been very sore (from DOMS) lately. My hammies were still very sore from Mondays workout when i was deadlifting and they are killing right now haha. Im going to start taking it abit easier on assistance so im not dying of DOMS for my main lifts. Although im sure alot of the muscle soreness is because im pushing so deep into the PR part of the cycle, not pushing for PR's every week on assistance should help reduce soreness abit which means better recovery for main lifts and more PR's on them!

[Karl Moen]

just wondering how your incline work affects your bench strength, does it help or are they completely separate? I would think of incline bench as assistance for bench. military doesnt really assist any lift, and either do rows IMO.

so what about when you stop taking the creatine>? do you think your strength will suffer? I haven't touched it the shole 8 weeks I've been on the program, but when all my lifts start to stall, that's when I'll use it, just before I do the periodized version.

[Chrisx9118]

Nice job man. Keep it up. - How much do you currently weigh?

[Berserker-Power]

just wondering how your incline work affects your bench strength, does it help or are they completely separate? I would think of incline bench as assistance for bench. military doesnt really assist any lift, and either do rows IMO.

so what about when you stop taking the creatine>? do you think your strength will suffer? I haven't touched it the shole 8 weeks I've been on the program, but when all my lifts start to stall, that's when I'll use it, just before I do the periodized version.

Hmm its hard to say as this is the first time ive done this program, I can only see it helping my bench though. I bench with elbows out when i do incline to hit my chest and front delts abit more. My upper chest is lagging big time behind my lower chest so it can only be helping me there. I think as an exercise incline bench would help your flat bench figure alot more then BB press. The movement is closer to a flat bench and hits muscles i use in the flat bench more then a BB press will so guess id have to say yes it is helping :).

Theres a chance my strength will suffer. I only started the crea last week, i wanted to save it until i was deep into the PR weeks to give me an extra kick and get a few more weeks out of the program. I currently take Kre-alkalyn creatine which u are not ment to cycle, however when i deload at the end of this cycle (for probably 2 weeks) im going to go off it then as i dont see the need for it in those weeks, then start it next 5x5 cycle when i hit current PR's. Sounds like your going to start crea about the same time i did, when the program gets tough, good idea i think its really helped me push myself further.


Nice job man. Keep it up. - How much do you currently weigh?

Thanks chris, im 93kg (204.6lbs) after waking and taking a piss, so 93kg when my bodies pretty much empty. During a normal day with eating drinking etc i usually weigh about 95-96kg (209lbs-211.2lbs) mid way through. Im probably about 13-16% BF, somewhere in there.

[Berserker-Power]

5x5 Week 8 - Friday - 18/8/2006

Squats

46x5 - 101lbs
56x5 - 123lbs
68.5x5 - 150.5lbs
80x5 - 176lbs
93.5x3 - 205.5lbs
68.5x8 - 150.5lbs

Heavy set went well, should be fine getting the reps again on Monday.

Bench

40x5 - 88lbs
50x5 - 110lbs
61x5 - 134lbs
70x5 - 154bs
83.5x3 - 183.5lbs
61x8 - 134lbs

Was a struggle with the 3 today, Monday will definately be interesting this time, ill have a nice big preworkout meal and get physced again and see what happens.

Barbell Row

36x5 - 79lbs
46x5 - 101lbs
55x5 - 121lbs
63.5x5 - 139.5lbs
75x3 - 165lbs
60x6 - 132lbs

Couldnt be bothered on the last set to take the 20kg plates off so did 60 for 6 rather then 55 for 8. These were a fight but i have confidence on getting the 5 on monday. Once i row it on the really heavy reps i drop it really fast, then again power lifting isnt about the eccentric portion :P.

Decline Skullcrushers

26x10 (+1kg) - 57lbs
26x9 (+1kg) - 57lbs
26x8 (+1kg) - 57lbs

boosted it another KG and get almsot the same reps as last week. I think ill stick on this weight next week then go up the week after if im still on this program getting PR's :D.

Barbell Curl

31x11 - 68lbs
31x10 (+1rep) - 68lbs
31x8 - 68lbs

+1 rep on one of the sets, not bad i guess. Not my fav exercise and never will be but my form did feel better today

Bench Dips

Removed.

Review: Got my triples again, was a tough day on the bench but ill go nuts again and hopefully get the five on monday. I dont think ill have an issue getting PR's on the squat or BB row which is good. All is going well and im going into my 9th week, looking forward to what lies ahead in the coming weeks, wrapping the program up, deloading abit and then starting over again :D.

[RipStone]

Since it worked last time I said it, I'll say it again... :D


Like you said, eat a good meal before you train and pump up that heavy metal when you go for your PRs. I have confidence that you'll meet all your goals.

[Berserker-Power]

Since it worked last time I said it, I'll say it again... :D

Haha yep, think its got heaps to do with the mental prep b4 the lift, so ill try to go even more berserk then last time haha

[Berserker-Power]

5x5 Week 9 - Monday - 21/8/2006

First day i thought i would struggle to get the lifts.

Squats

46x5 - 101lbs
58.5x5 - 128.5lbs
70x5 - 154lbs
81x5 - 178lbs
93.5x5 - 205lbs

Managed to get the 5, dunno how good my form was though. I think it mite have just not felt great cause i thought my head was going to explode on the last 3 reps or so haha, but still got the 5.

Bench

41x5 - 90lbs
51x5 - 112lbs
62.5x5 - 137.5lbs
72.5x5 - 159.5lbs
83.5x5 - 183.5lbs

After last friday i wasnt sure if i would make the reps, the last was so hard but i got it just :D. Form felt good and had a good pause on most reps.

BB Row

37.5x5 - 82.5lbs
46x5 - 101lbs
56x5 - 123lbs
65x5 - 143lbs
75x5 - 165lbs

5th rep was pretty hard, the bar isnt hitting my lower chest as fast as it use to be but its still hitting it. I think im using my hips abit now the weights heavier.

Pullthroughs

10x10 - 22lbs (-7.5kg)
10x8 - 2lbs (-7.5kg)

I dropped the weight quite abit this week. My hammie/lower glute/inner thigh region has been sore for over a week (ever since the weights started getting real heavy) due to all the wide squatting, pull throughs, deads etc. I decided to go real light and not go hard on these at all.

Weights crunches

15x13 (+3 reps) - 33lbs
15x12 (+2 reps) - 33lbs
15x10 (+1 rep) - 33lbs
15x9 (+1 rep) - 33lbs

These felt better then last week, got a good increae in reps on each set to.

Review: Knew today was going to be hard, im happy i managed to get the reps, however i think my 5x5 time is coming to an end.

I have decided that this will be the last week on the program for this cycle, my bodies taken quite a beating. My hammie area has been sore for 2 weeks straight now from all the wide stance stuff (i squat PL style and dead sumo). This week i only just managed to get each lift up, literally just. I think its time to deload for abit and let my body recover, i can feel it needs it and im pretty sure i wont be getting PR's next week anyway. Im going to see the end of this week out (hit my triples on fri) then start a deload for 2 weeks. Towards friday i will write out my plan for the next cycle. In short im going to

Start deloading next week for 2 weeks.
Start 5x5 again at week 3 of the program after these 2 weeks deload with some different exercises and do another cycle!

[RipStone]

Yeah, yeah, yeah!!! Awesome. That is two weeks in a row where you were saying "I am not too sure about getting the 5s on Monday", but you pulled it off anyway. That is good stuff Berserker!

About your hip pain, I had the same thing happen to me during 5x5 and yes, I squat wide and pull sumo as well. I think to combat this I wound up dropping the Wednesday squat for a week or two, but I also did this because my squat has plateaued.

[Berserker-Power]

Yeah, yeah, yeah!!! Awesome. That is two weeks in a row where you were saying "I am not too sure about getting the 5s on Monday", but you pulled it off anyway. That is good stuff Berserker!

About your hip pain, I had the same thing happen to me during 5x5 and yes, I squat wide and pull sumo as well. I think to combat this I wound up dropping the Wednesday squat for a week or two, but I also did this because my squat has plateaued.

thanks man :) pretty happy with 5 weeks of PR's. I guess thats half the reason im going to end up stopping now and deloading. I know my body needs a rest and i already have 5 weeks of PR's. It can only do my body good and im going straight back into 5x5 anyway. Nothing bad can come of it :)

[RipStone]

I agree^^.

[Berserker-Power]

5x5 Week 9 - Wednesday - 23/8/2006

Last proper 5x5 workout today

Squats

46x5 - 101lbs
58.5x5 - 128.5lbs
70x5 - 154lbs
70x5 - 154lbs

Form felt good today. Still not perfect though :(

Incline Bench

46x5 - 101lbs
56x5 - 123lbs
65x5 - 143lbs
75x5 - 165lbs

2.5kg above last weeks and wasnt to hard, glad i got this lift.

Deadlift

72.5x5 - 159.5lbs
87.5x5 - 192.5lbs
102.5x5 - 225.5lbs
121x5 - 266lbs

Decided to bump they weights up 5kg from last week (11lbs) compared to 2.5 kg like i was ment to, this was because i felt strong last week and knew i could get it. I was right i got it heh, felt like i coulda gone even heavier. Seem to be gaining my DL strength back quickly even though im DL'ing sumo rather then conv like i use to.

Wide grip pronated chins

BWx5 - no bench helping (+1 rep)
BWx4 - no bench, bit of a push off the ground with my feet

No bench this week, just used abit of a push off the ground with my feet, not much though. Felt better then using the bench for sure.

Sit ups

BWx28x3 (+1rep per set)

Felt easier this week, go go creatine ahoy!

Review: Last deadlifting day of 5x5, pretty glad to hit 121kg :) getting back up there. Good way to finish the program hitting my 2 pr's for today as well. Tomorrow arvo ill put up the gains i made on all exercises.

I've decided that instead of going for the 3 RMs on fri ill go for 5RM's in exercises i may be doing next cycle, like back squat, seated military etc.

[Berserker-Power]

Hey guys, as ive finished my main lifts for this 5x5 cycle i thought id post the increases i made on my main lifts, anyways here you go.

Squat
Starting 5RM - 181lbs

Finishing 5RM - 205.5lbs

Increase - 24.5lbs or 11kg


Bench
Starting 5RM - 161lbs

Finishing 5RM - 183.5lbs

Increase - 22.5lbs or 10kg

Row
Starting 5RM - 146lbs

Finishing 5RM - 165lbs

Increase - 20lbs or 9kg

Deadlift
Starting 5RM - 227.5lbs

Finishing 5RM - 266lbs

Increase - 38.5lbs or 17.5kg

Incline Bench
Starting 5RM - 145lbs

Finishing 5RM - 165lbs

Increase - 20lbs or 9kg

[Berserker-Power]

and heres the increase in assistance lifts.


Pullthroughs
Start - 10kgx9
Finish - 17.5kgx13

Weighted crunches
Start - 12.5kgx10
Finish - 15kgx11

Situps
Start - 20repsx3
Finish - 28repsx3

Wide grip pronated chins
Start - 6reps (with bench under feet)
Finish - 4reps (no bench)

Skullcrushers
Start - 20kgx8
Finish - 26kgx9

Barbell curls
Start - 30kgx7
Finish - 31kgx10

[Karl Moen]

nice increases especially the on the main lifts!!!

Sometimes, you punish your body so much, that you forget it needs rest.

Good idea with the deload

[Berserker-Power]

Thanks man, i wish my squat would go up more haha, its always been my weakest lift. I just dont think im ment for it, yet im good at deads? ar well, ill just keep working away. Im about to train now, instead of the normal workout im going to do 5RM's for seated military, narrow stance squats and bb row but with a wide grip (still deweighting on floor between reps though).

[Berserker-Power]

Sore. Very sore... just got back from seeing KREATOR live, it was ****ing awesome, great show. Ill update todays workout when im not dying of gushing neck wounds i recieved at the show tonight from falling into a pylon... anyway kreator ****ing ruled. I think it was a good reason to start deload, im sorer now then all weeks of 5x5 combind haha.

[Berserker-Power]

Findout out 5RM's Training Session - Friday - 26/8/2006

Narrow Stance Squats

Barx6
30kgx6
40kgx6
50kgx4
60kgx3
70kgx3
83.5kgx5 - 183.5lbs

Way my body is i literally have to go A2G to get paralell haha, so doing these as deep as possible every rep. Ive decided to switch to narrow stance squats next cycle because my quads are lagging abit and also to give my hips abit of a rest.

Seated Military Press

barx5
30kgx5
40kgx3
50kgx3
55kgx3
62.5x5 - 137.5lbs

These have gone up about 7.5 kg since i last did them just before i started the 5x5 cycle i just finished. Pretty cool it went up quite abit without doing them :).

Wide Grip Rows

Barx5
40kgx5
50kgx3
61kgx3
63.5kgx3 - 139.5

Im changing my BB rows to the same grip as i do my bench this cycle (middle fingers on rings, so its a pretty wide grip for a row). I deweight the weight on the floor between reps, but dont do the middle back arch as pendally rows say (cant keep form great doing it with a grip this wide cause of **** flexibility, but im working on it).

Review: Went pretty conservative on the 5RM's today, probably could have gotten a few more KG on some lifts, but better to be conservative then over shoot, I can always raise the weights after week 4 if i need to. Feels good doing shoulder presses again, i missed them. I mostly chose exercises for the next cycle i know im not as strong on to improve any weaker links before they are a problem. Only thing im worried about is the narrow stance squats and my knees. My knees are abit dodgy from some previous sporting problems before i started lifting, if they start to get sore from this kinda squatting ill switch back to PL style. I really should go to a physio, and also get those shoe inserts for my flat feet.

[RipStone]

Hey man, that is awesome that your 5RMs have shot up like they have....that must have been a good feeling, eh? :)

Also, really good thinking regarding changing up grips/stances for this run of 5x5.

For your knees, I have't read this entire article, but I know Mike Robertson knows hit ****, so this might be worth checking out...

http://www.t-nation.com/readTopic.do?id=1127149

[Berserker-Power]

Thanks rip :)

I think a major cause of my knee problems (apart from the obvious injuries from sports in the past) is because i have very flat feet but havent got inserts for my shoes. It feels like it places much more presure on the medial ligament of my knee which was what i injured on both my knees previously so im sure its not helping. I gotta try to get them asap.

I wanna get some bands to, cause in the future ill train with them but theres alot of rehab stuff id like to use them for now.

[GoJu]

hey there Berzerker, 2 things:

1. like the username!
2. like the journal a lot!

5 x 5 seems to work really well for people, and I see you're no exception!

you may try front squats for your quads and your also able to hit more deph in those, and you may see increased flexibility, provided your going ass to BASEMENT on every front squat, when you return to regular back squats.

good luck with your feet issues, and please keep the training coming!

[Berserker-Power]

hey there Berzerker, 2 things:

1. like the username!
2. like the journal a lot!

5 x 5 seems to work really well for people, and I see you're no exception!

you may try front squats for your quads and your also able to hit more deph in those, and you may see increased flexibility, provided your going ass to BASEMENT on every front squat, when you return to regular back squats.

good luck with your feet issues, and please keep the training coming!

Thanks and Thanks :) Hope you enjoy it. Im just about to start a 2 week deload then back into 5x5 (im counting the 2 week deload as the first 2 weeks of my next 5x5 cycle so i dont have 4 weeks below current 5rms :)).

I was thinking about throwing front squats in on the light wednesday workout instead of backsquat to get my form down, i think i may go ahead and do it. This way id be set to put them in anywhere in the future + any extra benefits they may bring :).

[Berserker-Power]

Just an update for you guys on other improvements i made over the last cycle

Starting weight was 91kg or 200lbs

This morning i was 95kg or 209lbs

So an increase of 4kg or 9lbs in body weight over 9 weeks :). Im sure the majority of this is muscle, if anything it actually looks like ive lost bodyfat whilst my weight has been increasing as my abs are more visible in the mirror then what they previously were which is great (not the ab part i dont care about them but losing bf whilst gaining 4kg overall is awesome :D).

Another thing i may add is that 13 weeks ago (this is when i started training again after a year off. I did 4 week 5day hypertrophy split then the 5x5 cycle i just finished) i was 88kg now im 95kg, pretty happy gaining so much in a short time.

Here are some improvements in measurements over the past 9 weeks since on 5x5.

Shoulders = 51" NOW - 53.5"

Chest (relaxed) = 42" NOW - 44.5"

Chest (flexed) = 45" NOW - 46"

Arm - Bicep (flexed)
L - 15" NOW - 15.4"
R - 14.9" NOW - 15.2"

Arm - By side (flexed)
L - 14.1" NOW - 14.5"
R - 13.9" NOW - 14.4"

Upper thigh
L - 24.5" NOW - 25"
R - 24.5" NOW - 25"

Calf
L - 16" NOW - 16.5"
R - 16." NOW - 16.5"

Waist
34.5" NOW - 34"

As you can see most measurements have gone up which is good, as i suspected previously though my quads havent grown to much at all as ive been squatting PL stance, i think the change to narrow stance of the next cycle will be good to help them catch up. Pretty happy with the chest, shoulder improvements, guess that happens when you bench 3x a week haha. Also my waist measurement went down half an inch, so maybe the mirror is telling the truth and i am losing abit of fat whilst still gaining lots of kg of muscle :D

[RipStone]

So an increase of 4kg or 9lbs in body weight over 9 weeks :). Im sure the majority of this is muscle, if anything it actually looks like ive lost bodyfat whilst my weight has been increasing as my abs are more visible in the mirror then what they previously were which is great (not the ab part i dont care about them but losing bf whilst gaining 4kg overall is awesome :D).



C'mon pretty boy. Admit it.... you are walking around shirtless all day long to show of that ripped 6-pack!!! :D ;)

Just playing.

Wow, congrats on the gains (and losses). Adding inches in your shoulders, chest, etc but losing inches on your wasit.... that is fantastic!! Write a book or something :D

[Berserker-Power]

C'mon pretty boy. Admit it.... you are walking around shirtless all day long to show of that ripped 6-pack!!! :D ;)

Just playing.

Wow, congrats on the gains (and losses). Adding inches in your shoulders, chest, etc but losing inches on your wasit.... that is fantastic!! Write a book or something :D

Havent you seen my display pic? thats how i walk around the whole time in that pose... haha jk

Haha, no more madcow 5x5. Its BerserkerPower's 5x5 + grip strength, 880% more effective then celltech!

[Chrisx9118]

More effective than Cell- Tech!! Impossible!! lol

Nice job making those gains and mostly gaining muscle mass. Keep it up.

[Berserker-Power]

More effective than Cell- Tech!! Impossible!! lol

You better believe it, tested in house just like cell-tech, but that doesnt mean its fake!!

thanks for the support, cant wait till the end of the next cycle, hope i get similar gains :)

[Berserker-Power]

Just thought id write up for you guys what ill be doing the next 2 weeks as deload. These 2 weeks im counting as the first two weeks of my next 5x5 cycle, although the first 2 weeks are below current 5rm's its still not the rest my body needs at the moment after so many weeks of PR's so i am planning on doing these 2 weeks then starting from week 3 (hit current PR's in week 4). This will give my body the extra rest i believe i need as well as still getting a ramp up into 5x5 to continue getting PR's :).

The program will be a 3 day split, Monday - Legs, Wednesday - Chest/Arms/Shoulders, Friday - Back. Ive decided not to do the deload broken up into "lifts" as well... theres no need, and this will be a change from the routine i was in during my last cycle to give body parts a nice break. Im planning on doing all work very light, around 60-65% for 8-12 reps with only about 8 sets per workout.

Monday - Legs

Front squats x 2 (mostly to practice form)
Calf raises x 2 (barbell on back just going onto my toes)
Leg extentions x 2 (grow quads grow)
Hammie curls x 2

Wednesday - Chest+Arms+Shoulders

Incline DB bench x 2
Side lateral raises x 2
Barbell curls x 2 (wide grip)
Tricep pushdown x 2

Friday - Back

Chest supported rows x 2
Lat pulldowns x 2
Barbell Shrugs x 2
Bent leg goodmornings x 2


As you can see i chose a few isolation exercise, the main reason is because they are hardly taxing to my body (specially at 60% for 8-12 reps lol) compared to compound lifts and this is a deload period where i want that extra rest. Also alot of the exercise i chose were different to what ive been doing/will do in the next 5x5, main reason for this is to give my body something else to do so its not always doing the same movements week in week out which will not only help recovery but help gains more as my body isnt adapting to the same movements. For example, lat pulldown instead of chins, tricep pushdowns instead of skullcrushers, chest sup. rows instead of BB rows, you get the idea :).

+ my cable pullies on my power rack are gettin dusty ;) haha

[GoJu]

Just thought id write up for you guys what ill be doing the next 2 weeks as deload. These 2 weeks im counting as the first two weeks of my next 5x5 cycle, although the first 2 weeks are below current 5rm's its still not the rest my body needs at the moment after so many weeks of PR's so i am planning on doing these 2 weeks then starting from week 3 (hit current PR's in week 4). This will give my body the extra rest i believe i need as well as still getting a ramp up into 5x5 to continue getting PR's :).

The program will be a 3 day split, Monday - Legs, Wednesday - Chest/Arms/Shoulders, Friday - Back. Ive decided not to do the deload broken up into "lifts" as well... theres no need, and this will be a change from the routine i was in during my last cycle to give body parts a nice break. Im planning on doing all work very light, around 60-65% for 8-12 reps with only about 8 sets per workout.

Monday - Legs

Front squats x 2 (mostly to practice form)
Calf raises x 2 (barbell on back just going onto my toes)
Leg extentions x 2 (grow quads grow)
Hammie curls x 2

Wednesday - Chest+Arms+Shoulders

Incline DB bench x 2
Side lateral raises x 2
Barbell curls x 2 (wide grip)
Tricep pushdown x 2

Friday - Back

Chest supported rows x 2
Lat pulldowns x 2
Barbell Shrugs x 2
Bent leg goodmornings x 2


As you can see i chose a few isolation exercise, the main reason is because they are hardly taxing to my body (specially at 60% for 8-12 reps lol) compared to compound lifts and this is a deload period where i want that extra rest. Also alot of the exercise i chose were different to what ive been doing/will do in the next 5x5, main reason for this is to give my body something else to do so its not always doing the same movements week in week out which will not only help recovery but help gains more as my body isnt adapting to the same movements. For example, lat pulldown instead of chins, tricep pushdowns instead of skullcrushers, chest sup. rows instead of BB rows, you get the idea :).

+ my cable pullies on my power rack are gettin dusty ;) haha

well I suppose you'll be stronger on the bodybuilding movements after so much compound work, but just don't get carried away with 'em! I would also suggest some oly lifting, those lifts are a TOTALLY different challenge to the normally static powerlifting.

also, when you've got the form, don't be afraid of going heavy on those front squats, your quads (not to mention your abs, hips, and low back) will thank you!

[Berserker-Power]

well I suppose you'll be stronger on the bodybuilding movements after so much compound work, but just don't get carried away with 'em! I would also suggest some oly lifting, those lifts are a TOTALLY different challenge to the normally static powerlifting.

also, when you've got the form, don't be afraid of going heavy on those front squats, your quads (not to mention your abs, hips, and low back) will thank you!

I will when i do the front squats during a cycle, but this is a deload :). The reason i chose more "bodybuilding" movements for the deload is cause they are far less stressful and will really give me the rest i feel i need :)

[Berserker-Power]

Deload - Legs - Week 1 - Monday - 29/8/2006 (counts as 5x5 week 1)

Front Squats

Barx6 WU
30kgx6 WU
40kgx4 WU
50kgx8x2

First time I've tried these properly in training before and i thought they were good. I have NEVER gone so deep on a squat before, my hammies actually touched my calves on each rep, felt good to finally get down that far. Wish my ROM was that great on narrow stance back squats :(. Only prob's i found with this was wrist pain, but that will go away as my wrists get use to it and secondly to rest on my shoulders it chokes me abit (damn fat neck) which sorta sucks but ill get use to it, its not like i cant breath at all.

Hamstring Curl

15x8
11.25x8

Whoops.... i thought i grabbed 2x5kg plates (was planning on doing 10kg) but accidently grabbed 2x7.5kg plates and was doing 15kg on the first set. Fixed this up for the second set though.

Leg Extention

12.5x8
12.5x9

Light leg extentions during a deload, not much to say here...

Barbell Calf Raises (just off the floor,dont have a block)

50x8x2

Heres a tip, dont do these in chuck taylors, cause i do them right up was tight around my ankle and it made me struggle to do the reps in the first set because of it heh. Loosened the laces on the second set and was much easier. These are the only exercise i wish i still went to a gym for because its so much easier on a machine haha, maybe im just unco.

Review: Today was interesting as i have never before done "light" or deloading workouts, when i trained previously id just have weeks off but i think i defineatly prefer these light weeks compared to weeks off. Its hard for me to do them though because all i want to do is add large weights to the bar and do low reps haha, really have to pull your ego in when deloading. Also at the end of sets (when i hit 8 reps or whatever) i have to remind myself to stop because i just want to keep going to failure as thats what im use to in the past.

All in all today went well, i went nice and light and didnt push myself hard. + the front squats felts awesome :D

[RipStone]

Bodybuilder^^^??? ;) :D

Good session man. Way to go ass to calves for front squats. You are gonna really like the quad and hammy strength from going that deep.

[Berserker-Power]

Bodybuilder^^^??? ;) :D

Good session man. Way to go ass to calves for front squats. You are gonna really like the quad and hammy strength from going that deep.

hahah yeh thats me

I wish i could go that deep on back squats though :( for some reason i cant. Guess ill get plenty of practice to get that deep on back squats during my next 5x5 cycle though.

[GoJu]

Deload - Legs - Week 1 - Monday - 29/8/2006 (counts as 5x5 week 1)

Front Squats

Barx6 WU
30kgx6 WU
40kgx4 WU
50kgx8x2

First time I've tried these properly in training before and i thought they were good. I have NEVER gone so deep on a squat before, my hammies actually touched my calves on each rep, felt good to finally get down that far. Wish my ROM was that great on narrow stance back squats :(. Only prob's i found with this was wrist pain, but that will go away as my wrists get use to it and secondly to rest on my shoulders it chokes me abit (damn fat neck) which sorta sucks but ill get use to it, its not like i cant breath at all.

Hamstring Curl

15x8
11.25x8

Whoops.... i thought i grabbed 2x5kg plates (was planning on doing 10kg) but accidently grabbed 2x7.5kg plates and was doing 15kg on the first set. Fixed this up for the second set though.

Leg Extention

12.5x8
12.5x9

Light leg extentions during a deload, not much to say here...

Barbell Calf Raises (just off the floor,dont have a block)

50x8x2

Heres a tip, dont do these in chuck taylors, cause i do them right up was tight around my ankle and it made me struggle to do the reps in the first set because of it heh. Loosened the laces on the second set and was much easier. These are the only exercise i wish i still went to a gym for because its so much easier on a machine haha, maybe im just unco.

Review: Today was interesting as i have never before done "light" or deloading workouts, when i trained previously id just have weeks off but i think i defineatly prefer these light weeks compared to weeks off. Its hard for me to do them though because all i want to do is add large weights to the bar and do low reps haha, really have to pull your ego in when deloading. Also at the end of sets (when i hit 8 reps or whatever) i have to remind myself to stop because i just want to keep going to failure as thats what im use to in the past.

All in all today went well, i went nice and light and didnt push myself hard. + the front squats felts awesome :D

great work on the front squats, yeah I know what you mean on those back squats, I think I'm lucky to have the deph I have now, I attempt oly ass to the grass and while I'm definetly below parallel I go as low as I can and sadly that may not be hams to calves, but I can do that with front squats though.

I think besides front squats stretching the calves has helped most with my squat deph.

also yeah, my deload sessions were all just taking breaks and then going back in at it from 70% onward every time, haha, but this is a good concept one I should probably include more!

[Berserker-Power]

great work on the front squats, yeah I know what you mean on those back squats, I think I'm lucky to have the deph I have now, I attempt oly ass to the grass and while I'm definetly below parallel I go as low as I can and sadly that may not be hams to calves, but I can do that with front squats though.

I think besides front squats stretching the calves has helped most with my squat deph.

also yeah, my deload sessions were all just taking breaks and then going back in at it from 70% onward every time, haha, but this is a good concept one I should probably include more!

Im going to add front squats on wednesdays night squat day in 5x5 just so i get better at them and so the extra ROM will hopefully help my back squat ROM :). Yeh im interested to see how i come back after the deload, hopefully alot stronger :)

[RipStone]

Yeh im interested to see how i come back after the deload, hopefully alot stronger :)

I am interested to see how this scheme works for you as well. I was thinking of doing something similar when I deload next week.

[Berserker-Power]

I am interested to see how this scheme works for you as well. I was thinking of doing something similar when I deload next week.

In which ways similar?

Only prob is ill be doing abit diff lifts in 5x5 next run which sorta sucks cause i wont know EXACTLY how much i gained after the deload, then again i guess i could tell from my bench and dead. So actually after all it wont be to hard to tell haha.

[RipStone]

In which ways similar?

.

I was thinking about doing higher reps (8-15 for 2 sets) during my deload for all my exercises.

[Berserker-Power]

I was thinking about doing higher reps (8-15 for 2 sets) during my deload for all my exercises.


Why not, cant do you any harm long as you keep the weight low so the workload remains low as well. Mite be a change your body will enjoy and you will come back stronger then before.

[Berserker-Power]

Deload - Chest/Shoulders/Arms - Week 1 - Wednesday - 30/8/2006 (counts as 5x5 week 1)

Incline DB Bench

(warmed up with a BB x 10)

18kgx9x2

Feels wierd doing DB's after sticking with BB's for so long. The DB's i have are pretty damn long so i have to turn my palms so they are facing each other at the top. Think this would make any difference?

DB Side Lateral Raise

5.5kgx8x2

Every program ive done ive had these in it, so ive missed not doing them. They are very difficult and enjoy the challange usually. Today however was light so wasnt to hard at all, still felt good though.

Barbell Curl (wide grip)

20kgx10x2

Wide grip definately feels alot different to narrow, think i mite do wide grip for a while to improve my weakness here.

Tricep Pushdowns

20kgx10x2

I get a pain in my elbow area id i let the bar go far up. Think ill just do them with a smaller ROM forever now so i dont get the pain again.

GRIP STUFF

Well my hands were feeling pretty strong today so i decided to do a little CoC work to see how i would go..

#1 closes no set - 5 per hand (this was more of a warmup)

#2 closes - 3 full closes per hand! - Had about 20secs rest between attempts

#1 inverted - 5 per hand

Review: Was another light deload day that went fine. My upper hip/lower back on the left side is abit sore today, maybe i slept on it wrong or pulled a muscle or something stretching last night?

Grip - I felt strong today so wanted to have another shot at #2. If you guys remember i closed it a few weeks ago but my wrist was giving me abit of trouble and i seemed to be getting weaker on the gripping so i decided to cut it out for the last 2 or so weeks of 5x5. I've only been able to close #2 one rep per session previously, so i was very happy when i got 3 reps on each hand :D

[RipStone]

Good stuff Berserker.

Regarding DB bench and turing your palms in at the top of the movement, I believe this will defintley make the exercises more diffiucult. Think about doing Arnold shoulder press vs. regular shoulder press; with the former you supinate yoru hands in at the top which makes the lifer have to use less weight. However, supposedely (at least this is what BBers think) you hit more muscle fibers this way.

[Berserker-Power]

Good stuff Berserker.

Regarding DB bench and turing your palms in at the top of the movement, I believe this will defintley make the exercises more diffiucult. Think about doing Arnold shoulder press vs. regular shoulder press; with the former you supinate yoru hands in at the top which makes the lifer have to use less weight. However, supposedely (at least this is what BBers think) you hit more muscle fibers this way.

Yeh i was thinking that cause its abit of a fly/bench haha. But not like i have much of a choice lol.

[Berserker-Power]

Oh yeh almost forgot I did CoC work today as well!

Ill edit it into my post above..

[LiamMcCrea]

Hey Berserker, just catching up on your journal. Those gains are awesome, 4kg in 9 weeks is unreal, especially with any decrease in body fat. Good job mate.

Front squats hurt my wrists aswell, i've found it helps to widen my grip a little and really try to push my elbows up to the sky.

[Berserker-Power]

Hey Berserker, just catching up on your journal. Those gains are awesome, 4kg in 9 weeks is unreal, especially with any decrease in body fat. Good job mate.

Front squats hurt my wrists aswell, i've found it helps to widen my grip a little and really try to push my elbows up to the sky.

thanks man! Im pretty happy about it :)

Yeh i defineatly agree with you about the elbows to the sky thing, i always try it. I find it also improves the form of the lift overall alot.

[Berserker-Power]

No training today, went drinking and feel abit ****ty, so ill train tomorrow instead :)

[Chrisx9118]

Nice gripping session man.

[Anji]

No training today, went drinking and feel abit ****ty, so ill train tomorrow instead :)
Don’t worry Man it’s the rest of the warrior
You are keeping your workouts simple and effective bro, we can feel the progress on it

Go on

[Berserker-Power]

Nice gripping session man.
Thanks man, im real happy with how fast i made progress on the #2. Only had it for a few weeks and i can get some reps on it :D


Don’t worry Man it’s the rest of the warrior
You are keeping your workouts simple and effective bro, we can feel the progress on it

Go on

Thanks for the support, i dont mind moving a day back when im not 100% specially during a deload week.

[Anji]

Thanks for the support, i dont mind moving a day back when im not 100% specially during a deload week.
Yep it’s a good politic Berserker; “Go hard or Go home” like the other says..

[GoJu]

Deload - Chest/Shoulders/Arms - Week 1 - Wednesday - 30/8/2006 (counts as 5x5 week 1)

Incline DB Bench

(warmed up with a BB x 10)

18kgx9x2

Feels wierd doing DB's after sticking with BB's for so long. The DB's i have are pretty damn long so i have to turn my palms so they are facing each other at the top. Think this would make any difference?

DB Side Lateral Raise

5.5kgx8x2

Every program ive done ive had these in it, so ive missed not doing them. They are very difficult and enjoy the challange usually. Today however was light so wasnt to hard at all, still felt good though.

Barbell Curl (wide grip)

20kgx10x2

Wide grip definately feels alot different to narrow, think i mite do wide grip for a while to improve my weakness here.

Tricep Pushdowns

20kgx10x2

I get a pain in my elbow area id i let the bar go far up. Think ill just do them with a smaller ROM forever now so i dont get the pain again.

GRIP STUFF

Well my hands were feeling pretty strong today so i decided to do a little CoC work to see how i would go..

#1 closes no set - 5 per hand (this was more of a warmup)

#2 closes - 3 full closes per hand! - Had about 20secs rest between attempts

#1 inverted - 5 per hand

Review: Was another light deload day that went fine. My upper hip/lower back on the left side is abit sore today, maybe i slept on it wrong or pulled a muscle or something stretching last night?

Grip - I felt strong today so wanted to have another shot at #2. If you guys remember i closed it a few weeks ago but my wrist was giving me abit of trouble and i seemed to be getting weaker on the gripping so i decided to cut it out for the last 2 or so weeks of 5x5. I've only been able to close #2 one rep per session previously, so i was very happy when i got 3 reps on each hand :D

DAMN MAN! A #2 is so strong, mine just won't close, the tenacious little bastard!

sweet upper body session, I still have a hard time doing laterals with 30's the last time I tried them with my kettlebells lol!

I don't think it should make too much a difference turning your db's, but that's just me, I haven't done DB presses (or any chest pressing for that matter) in a while.

good stuff, keep it up!

[Berserker-Power]

DAMN MAN! A #2 is so strong, mine just won't close, the tenacious little bastard!

sweet upper body session, I still have a hard time doing laterals with 30's the last time I tried them with my kettlebells lol!

I don't think it should make too much a difference turning your db's, but that's just me, I haven't done DB presses (or any chest pressing for that matter) in a while.

good stuff, keep it up!

You will get it mate just keep at it. Side laterals are pretty intense hehe i was doing 38.5lbs DB's when i was doing max OT with pretty strict form and it was SO hard haha.

Thanks for the support, goodluck with #2 :D

[Berserker-Power]

Deload - Back - Week 1 - Saturday - 3/09/2006 (counts as 5x5 week 1)

Seated Cable Row

(warmed up with a BB row x 6)

20kgx10 WU

30kgx10x2

Was planning on doing supported chest rows, but didnt like the reduced ROM from the BB hitting the seat so decided on doing seated cable rows. May as well use the low cable pully if i have one, right? :)

Lat Pull Down - Behind the neck

30kgx10x2

Decided to do these behind the neck for a change, i did feel them far more in my back, for some reason when i do them infront i feel it alot more in my shoulder/chest area for some wierd reason. Anyway think im going to stick with BTN from now on.

Shrugs

40kgx10
60kgx10x2

These felt good, really missed them during 5x5.

Bent-leg Goodmornings

40kgx9x2

Has been AGES since ive done these, had to do bent leg cause my flexibility is far to poor to do stiff leg. Lower back felt big after these.

Review: Good workout, really felt the movements in my back. Also enjoyed doing some exercises i havent dont in ages, as well as using parts of my power rack i havent before lol...

Deloads going well, body is starting to feel more relaxed, should be ready to go into 5x5 after the end of next week.

[Berserker-Power]

Deload - Legs - Week 2 - Monday - 4/9/2006 (counts as 5x5 week 2)

Front Squats

30kgx4 WU
40kgx4 WU
50kgx8x2

Depth was as good as last week, except i found them really hard, not on my legs but on my neck i could hardly breathe doing them cause my throat was being crushed :(

Hamstring Curl

15kgx8x2

Leg Extention

15kgx10x2

Barbell Calf Raises (just off the floor,dont have a block)

50kgx8x2

Remembered to undo my shoes before doing these this time haha.

Review: Today was nice and light as it should be. Only problem i had with it was not being able to breath properly doing front squats :(

[RipStone]

Nice [choke] front [help...gasp] squats :D

I have had the same problem in the past. I guess the solution is an obvious one....adjust the bar posistion so you can breath!! A little trick is to put the bar one set of pins higher so you can more easily get under it.

[Berserker-Power]

Nice [choke] front [help...gasp] squats :D

I have had the same problem in the past. I guess the solution is an obvious one....adjust the bar posistion so you can breath!! A little trick is to put the bar one set of pins higher so you can more easily get under it.

hahaha yeh ive tried that, just cant seem to find the right spot :( guess i will eventually... I hope, stupid fat neck

[Berserker-Power]

What i forgot to mention last week is that i have stopped using creatine during the deload as well as GABA. You dont have to deload Kre-alkalyn creatine however when im deloading i dont really see the point in taking it... Stopping these 2 supplements is more of a money saver then anything :)

I also just ordered 6 bottles of 750mg tribulus :D cant wait to try this stuff out, only heard good things about it.

[Chrisx9118]

Its also good to let your body off of the creatine so it doesnt get totally used to it. How long are you deloading for?

[Berserker-Power]

Its also good to let your body off of the creatine so it doesnt get totally used to it. How long are you deloading for?

Yeh thats sorta the other reason i cycle, so u constantly get good results each time u use a product.

This is the start of my second week deload, will be going into 5x5 week 3 start of next week :)

[GoJu]

Deload - Legs - Week 2 - Monday - 4/9/2006 (counts as 5x5 week 2)

Front Squats

30kgx4 WU
40kgx4 WU
50kgx8x2

Depth was as good as last week, except i found them really hard, not on my legs but on my neck i could hardly breathe doing them cause my throat was being crushed :(

Hamstring Curl

15kgx8x2

Leg Extention

15kgx10x2

Barbell Calf Raises (just off the floor,dont have a block)

50kgx8x2

Remembered to undo my shoes before doing these this time haha.

Review: Today was nice and light as it should be. Only problem i had with it was not being able to breath properly doing front squats :(

nice lower body work, YOU GOT TO USE A CLEAN GRIP IF YOU WANT TO BREATH DURING A FRONT SQUAT, at least in my opinion, I know UK strongman uses a mixed grip for his 300+lb front squats but even he says he doesn't have the wrist flexibility to use a clean grip. My suggestion is work on wrists slightly so you can do it with a clean grip, they are much more comfortable and you can really concentrate on the weight (when your heavy sessions start again) on the BAR and not your neck! good work and good luck bro!

[Berserker-Power]

nice lower body work, YOU GOT TO USE A CLEAN GRIP IF YOU WANT TO BREATH DURING A FRONT SQUAT, at least in my opinion, I know UK strongman uses a mixed grip for his 300+lb front squats but even he says he doesn't have the wrist flexibility to use a clean grip. My suggestion is work on wrists slightly so you can do it with a clean grip, they are much more comfortable and you can really concentrate on the weight (when your heavy sessions start again) on the BAR and not your neck! good work and good luck bro!

Thats the thing... i do use a clean grip haha.. I get pretty bad wrist pain but battle through it, clean grip just feels better to me then the cross grip, just that the choking is ****

[ukstrongman]

congrats on repping the #2 for 3 dude!

i will get the pics of the plate pinch thing bro when i next do it. I haven't been to the gym in a while and i haven't got the equipment at home where i have been training recently.

about the #4 and the pole in the ground what you do is put one handle of the #4 in a metal tube. Put the other end of the metal tube deep in the dirt and close the #4 using your bodyweight and the other hand to stabilize the pole and then on the negatives remove you boydweight and let the hand do the work.

hope this helps

[Berserker-Power]

Thanks! i was very happy with it :D. Cant wait to start grip training again after this deload week finishes. I really should order #3 i think and the BBSM i believe it was.

No probs man just whenever you get the chance :D

Yeh i get the idea now, you have no idea the wierd images i had in my head before you explained that lol :D

[GoJu]

Thanks! i was very happy with it :D. Cant wait to start grip training again after this deload week finishes. I really should order #3 i think and the BBSM i believe it was.

No probs man just whenever you get the chance :D

Yeh i get the idea now, you have no idea the wierd images i had in my head before you explained that lol :D

weird about your clean grip, are you placing across your front delt and not your clavicle that i'd be the only problem I can think of????????

yeah bro order the #3 and the BB Super Master, I'm currently using the SM to do negatives and the #1 to do overcrushes in the hopes of getting the #2. Then I'm gonna set my sights on the SM and use the #3 for negatives and the #2 for overcrushes, plus the sharp knurling of the Beef Builders make the Captains of Crush feel easier when you gotta do a hard squeeze, you'll enjoy 'em!

[LiamMcCrea]

Great looking deloads, looking forward to seeing how you do with 5x5.


I really should order #3 i think and the BBSM i believe it was.

I still can't afford grippers :( really desparate to start some grip training!

[Berserker-Power]

Great looking deloads, looking forward to seeing how you do with 5x5.



I still can't afford grippers :( really desparate to start some grip training!

Thanks mate, same here.

Yeh i know the feeling, im pretty much spending all my money of gym stuff at the moment + supplements lol. Just bought 6 bottles of trib, gotta buy 10lbs more protein to :(

[Berserker-Power]

weird about your clean grip, are you placing across your front delt and not your clavicle that i'd be the only problem I can think of????????

yeah bro order the #3 and the BB Super Master, I'm currently using the SM to do negatives and the #1 to do overcrushes in the hopes of getting the #2. Then I'm gonna set my sights on the SM and use the #3 for negatives and the #2 for overcrushes, plus the sharp knurling of the Beef Builders make the Captains of Crush feel easier when you gotta do a hard squeeze, you'll enjoy 'em!

Ill have to pay more attention cause to be honest im not sure. Ive only done them twice now so i still have time to fix my form i guess :).

When i have the cash i will order them for sure, firstly i still need to order some more protein as well as order a flat bench (the gap in my adjustable incline/decline/flat bench is giving me the ****s when benching).

[Berserker-Power]

Deload - Chest/Shoulders/Arms - Week 2 - Wednesday - 7/9/2006 (counts as 5x5 week 2)

Flat Bench

20kgx10 WU
40kgx10 WU
60kgx11x2

Decided to do flat BB bench today to work on my form, back and arch felt the same but i FINALLY started to get the leg drive thing happening (even though it was a lighter weight). The gap in my incline/decline/flat bench is giving me the ****s because i have to sit pretty far away away from the bar hooks (cause cant push the bench any further back cause it hits the rack and i cant move my but up anymore cause otherwise my butt is in the gap :(). So to fix this problem straight away i bought a flat bench off ebay haha, will pick it up on saturday :D

DB Side Lateral Raise

5.5kgx9x2

Not much to say here, felt good, nice strict form.

Barbell Curl (wide grip)

20kgx10x2

Meh biceps...

Tricep Pushdowns

20kgx10x2

Didnt get the elbow pain as i used a slightly reduced ROM (still would have hit tri's the same). Sticking with this ROM in the future.

Review: Was another light deload day that went fine. My upper hip/lower back on the left side is abit sore today, maybe i slept on it wrong or pulled a muscle or something stretching last night?

[RipStone]

Good deload session.

I bet you are excited about that new bench. Use it to put up some hyooooge numbers. I know ya will :)

[Berserker-Power]

Thanks, yeh im looking forward to getting it so i have a better unracking and reracking position mainly, dunno if ill add to many KG's but we will see :). Most importantly it should be good for my shoulder health (dont have any at the moment, never have, but dont want to ever have any :P).

[Berserker-Power]

Deload - Back - Week 2 - Friday - 9/09/2006 (counts as 5x5 week 2)

Seated Cable Row

(warmed up with a BB row x 6)

20kgx8 WU

30kgx12x2

Enjoy doing seated row, can really concentrate on squeezing your back.

Lat Pull Down - Behind the neck

30kgx10x2

These felt good again, when im strong enough ill probably start doing normal pullups BTN in whatever program im doing.

Shrugs

Barx10
40kgx10
60kgx10x2

Felt good again, miss my direct trap work :(

Bent-leg Goodmornings

40kgx10x2

These felt so much easier and less tiring then last week. Body got use to doing them again very fast.

Review: Today was nice and fast and to the point. Im looking forward in the future to doing a program like WSB just so i can do exercises i miss like shrugs etc (well i would do power shrugs instead but anyway).

After the 2 weeks deload have to say my body feels good. No hip discomfort at all, no knee pain, feeling ready for 5x5 again. As a side note i really felt like i needed the 2 weeks rather then 1.

[LiamMcCrea]

More deloads, everyone seems to be on a deloads at the minute. They look very good, Good Mornings are awesome.


Lat Pull Down - Behind the neck

30kgx10x2

Decided to do these behind the neck for a change, i did feel them far more in my back, for some reason when i do them infront i feel it alot more in my shoulder/chest area for some wierd reason. Anyway think im going to stick with BTN from now on.

I read somewhere (a long time ago) that lat pull downs behind the neck could damage the rotator cuff, had a quick look for the article but I can't find it. I'm not as good with articles as Ripstone :D. Although I think its ok with light weights you may not want to go too heavy behind the neck.

[Berserker-Power]

More deloads, everyone seems to be on a deloads at the minute. They look very good, Good Mornings are awesome.



I read somewhere (a long time ago) that lat pull downs behind the neck could damage the rotator cuff, had a quick look for the article but I can't find it. I'm not as good with articles as Ripstone :D. Although I think its ok with light weights you may not want to go too heavy behind the neck.

Yeh, i previously in the past have never done them BTN fbecause of that, however so far my shoulders actually feel less pressure then normal style for some wierd reason. Maybe its just my wierd body? But im definately going to keep an eye for any shoulder pain :) thanks for the reminder.

While shoulders are brought up, i was thinking about doing some rotator cuff pre-hab once or twice a week during my 5x5 cycle, when would be the best time to do it do you guys think? i would think Monday/Friday after my normal 5x5? or am i wrong :P. I dont mind doing them any day of the week even sunday so any suggestions are welcome

[RipStone]

After the 2 weeks deload have to say my body feels good. No hip discomfort at all, no knee pain, feeling ready for 5x5 again. As a side note i really felt like i needed the 2 weeks rather then 1.

It's good that you are listening to your body. Sometimes you need to take time off to let those nagging injuries heal. But now you are more than ready to run 5x5 full throttle, balls to the wall, cra-ZEE style!! :D


I read somewhere (a long time ago) that lat pull downs behind the neck could damage the rotator cuff, had a quick look for the article but I can't find it. I'm not as good with articles as Ripstone . Although I think its ok with light weights you may not want to go too heavy behind the neck

Yeah, I heard about this as well. IMO if your shoulders are healthy, than go for it and you should be fine. Speaking of links, here is one that our man dbcb posted on this very subject..

http://www.ironaddicts.com/forums/showthread.php?t=8887

So yah, people's views vairy on the subject of BTN work.


While shoulders are brought up, i was thinking about doing some rotator cuff pre-hab once or twice a week during my 5x5 cycle, when would be the best time to do it do you guys think? i would think Monday/Friday after my normal 5x5? or am i wrong :P. I dont mind doing them any day of the week even sunday so any suggestions are welcome

Mon and Fri seems like as good of a time as any IMO.

[Berserker-Power]

By the way when i do them i tilt my head down, so that the weight isnt very far "behind me" sort of directly on top, maybe this is a reason my shoulders feel fine doing it?

[Berserker-Power]

But now you are more than ready to run 5x5 full throttle, balls to the wall, cra-ZEE style!! :D

My balls will destroy the wall


Hmm that didnt come out quite as well as i had planned..

[RipStone]

My balls will destroy the wall


Hmm that didnt come out quite as well as i had planned..

hahahahahahaha :D

Oh boy..... [rolls eyes]

[Berserker-Power]

Today wasnt a very good ramp into 5x5, drank for 12 hours without food then slept for 10 :( O well, ill make it up by eating heaps of good food today.

[Berserker-Power]

5x5 Cycle 2 - Week 3 - Monday - 11/9/2006

First proper week of 5x5 starting this week (first 2 weeks were the deloading)

Narrow Stance Squats

40kgx5 - 88lbs
51kgx5 - 112lbs
61kgx5 - 134lbs
71kgx5 - 156lbs
81kgx5 - 178lbs

First time doing these in 5x5, felt good, first time ive done narrow squats in AGES. Feeling it in my quads today, nice and sore.

Bench

41kgx5 - 90lbs
51kgx5 - 112lbs
61kgx5 - 134lbs
71kgx5 - 156lbs
81kgx5 - 178lbs

Bench was abit hard today, then again my last 5RM was near impossible that i got up (83.5kg) and it felt like i could get that abit easier. Also i was on creatine then which was helping me quite abit and it is my first time benching heavy in about 2.5-3 weeks as well.

BB Row

30kgx5 - 66lbs
37.5kgx5 - 82.5lbs
46kgx5 - 101lbs
55kgx5 - 121lbs
61kgx5 - 134lbs

I changed my BB row form for this cycle. Decided to go with a much wider grip to replicate the same grip i use on bench, as you can imagine its pretty wide. I Deweight the bar on the floor between reps, but do not do the middle back arch at the top like the rows shown in madcows TOC, waiting for my flexibility to be abit better do do that. I bend over as far as i can and am starting to get closer to 90degrees. Guess the stretching every few days is starting to pay off.

Pullthroughs

16.25kgx13 - 35.5lbs
16.25kgx13 - 35.5lbs

Went to do 17.5 like i was doing previously but accidently put one less 1.25 plate on, ar well. Felt good, erectors and hammies are abit sore from this (combind with squats i guess).

Weights Decline Situps

10kgx10 - 22lbs
10kgx10 - 22lbs
10kgx10 - 22lbs

First time ive done these, felt great, definatly be doing these more often in future training.

Review: Squatting narrow felt good, nice to finally feel some muscle soreness in my quads and glutes. Rows felt good to, feeling it alot more in my upper back, dont feel these rows in my lats really, but definately do in my rear delts/upper back. Bench felt heavy today, but then again not as heavy as last time i did 81kg, and i was on crea and stuff then to.

Looking forward to hitting my 5RM's next week to see how they feel, starting creatine and gaba again next week as well.

[RipStone]

Good start to this 5x5 cycle.

I am the same way with Pendally-ish rows vs. BB rows. For the former, I don't feel my lats working all that much, rather my entie back being destroyed.

For bench press, I am sure your motor patterns just have to re-acclimate to heavier loads. Then you will be good to go.

[Berserker-Power]

Good start to this 5x5 cycle.

I am the same way with Pendally-ish rows vs. BB rows. For the former, I don't feel my lats working all that much, rather my entie back being destroyed.

For bench press, I am sure your motor patterns just have to re-acclimate to heavier loads. Then you will be good to go.

Thanks Rip. Yeh, im doing it without the mid back arch at the top of the movement, so im not hitting my erectors as much, mostly all upper back. Dont feel it in my lats much at all. Not worried about not getting lower back work/erector work, gets done in pull throughs and deadlifts anyway.

Yeh im thinking that to, then again i guess it did feel abit easier then last time i did it and im not taking crea which definately helps me like i was before (starting next week).

[Berserker-Power]

5x5 Cycle 2 - Week 3 - Tuesday - 13/9/2006

Front Squats

36kgx5 - 79lbs
46kgx5 - 101lbs
56kgx5 - 123lbs
56kgx5 - 123lbs

Decided to do front squats on my light day instead of back squat. This is mainly to get good form at it and i figure a light day is a good time to. I basically take the light weight that i normally do for back squats and minus a further 5kg from it as i can go slightly deeper on front squats and dont want my light day to just become another heavy one.

I placed the bar abit further down my front delt today and i wasnt getting choked, made the exercise alot easier haha. Felt good and had good depth.

Seated Military Press

38.5kgx5 - 84.5lbs
46kgx5 - 101lbs
53.5kgx5 - 117.5lbs
61kgx5 - 134lbs

I do these with the same grip as my bench (middle finger on rings), so pretty wide i guess. For some reason my military seems much closer to my bench then most peoples, guess my shoulders must be strong? (that sounded modest..)

Deadlift

73.5kgx5 - 161.5lbs
88.5kgx5 - 194.5lbs
103.5kgx5 - 227.5bs
118.5kgx5 - 260.5lbs

Deads felt good today, each rep was nice, steady and went up fast (still deweighting the weight on the floor by the way, ment the reps themselves were fast). These went up alot last cycle, hopefully by the end of this one they will have gone up alot to and be close to what i was previously deadlifting a year or so ago. Maybe im made for deadlifts?

Crunches

BWx12x2

Got a nice sqeeze in my abs at the top of the movement. Think im going to do these like i did last cycle with the bodyweight situps, every week add another rep to all the sets. Worked well last time so why not try it again.

Supinated Pullups

BWx5
BWx4

Decided to go with shoulder width supinated grip this cycle as i can do them cleanly without assistance. Hopefully this will help my wide grip chins for the next time i do them. These feel like there is abit less pressure on my shoulders to.

Review: Over all today went well, front squat form has improved, i no longer fear choking to death doing them haha. Military went fine, and Deads felt better then expected, looking for another good run of PR's on that lift.

Overall im pretty happy with how the new exercises are going and looking forward to this cycle, swear my quads are growing already haha.

[RipStone]

5x5 Cycle 2 - Week 3 - Tuesday - 13/9/2006

Front Squats

36kgx5 - 79lbs
46kgx5 - 101lbs
56kgx5 - 123lbs
56kgx5 - 123lbs

Decided to do front squats on my light day instead of back squat. This is mainly to get good form at it and i figure a light day is a good time to. I basically take the light weight that i normally do for back squats and minus a further 5kg from it as i can go slightly deeper on front squats and dont want my light day to just become another heavy one.

I placed the bar abit further down my front delt today and i wasnt getting choked, made the exercise alot easier haha. Felt good and had good depth.

Somewhere on Madcow's site he says subing front squats for "light" back squats is fine on Wednesdays.

Glad you figured out a better bar placement for front squats. When I was front squatting more often, I figured it out too. But today I couldn't, haha(see my journal).


[Seated Military Press

38.5kgx5 - 84.5lbs
46kgx5 - 101lbs
53.5kgx5 - 117.5lbs
61kgx5 - 134lbs

I do these with the same grip as my bench (middle finger on rings), so pretty wide i guess. For some reason my military seems much closer to my bench then most peoples, guess my shoulders must be strong? (that sounded modest..)

Hey...noting wrong with being strong on this exericse. Take it!


[Deadlift

73.5kgx5 - 161.5lbs
88.5kgx5 - 194.5lbs
103.5kgx5 - 227.5bs
118.5kgx5 - 260.5lbs

Deads felt good today, each rep was nice, steady and went up fast (still deweighting the weight on the floor by the way, ment the reps themselves were fast). These went up alot last cycle, hopefully by the end of this one they will have gone up alot to and be close to what i was previously deadlifting a year or so ago. Maybe im made for deadlifts?

Solid pulling man. Deadlifts always seems to sky rocket when people run 5x5.


[Overall im pretty happy with how the new exercises are going and looking forward to this cycle, swear my quads are growing already haha.
:D Maybe they are. :D

[Berserker-Power]

Somewhere on Madcow's site he says subing front squats for "light" back squats is fine on Wednesdays.

Glad you figured out a better bar placement for front squats. When I was front squatting more often, I figured it out too. But today I couldn't, haha(see my journal).

Solid pulling man. Deadlifts always seems to sky rocket when people run 5x5.


:D Maybe they are. :D

I figured it wouldnt make any diff whether i was doing back or front squats on wednesday, they are a very similar exercise and it is the light day anyways. Even if he didnt say it was ok id do it anyway to practice form haha, guess its a bonus he says its alright to do them :).

Yeh im glad i have to, and only 1 session after i was whinging about it choking me! Hopefully ill rememeber this bar placement and keep it good. You will find yours again soon dont worry :).

Thanks man, even doing Max-OT year or so ago every week i was adding abit of weight to the bar, probably because it isnt THAT different from 5x5 whne it comes to deadlifting (4-6 reps once a week about 4 sets).

Lets hope they are :D


Also, I've figured why i can go so much lower on front squats, its cause my of balance, when the weight is front of me i can go deep without worrying about falling backwards, soon as the weight is on my back i have to bend my back forward abit to get low. I know there are alot of squatters who bend their back over a little bit, but I'd prefer it if there was a way to fix it, if anyone knows how help is welcome :). Its not as much of an issue with olympic back squats as i can go pretty low cause i dont need to worry about knees drifting cause they will always go forward, but i find im bending forward to much in the PL'ing squat style.

[Berserker-Power]

5x5 Cycle 2 - Week 3 - Friday - 15/9/2006

Narrow Stance Squats

41kgx5 - 90lbs
51kgx5 - 112lbs
61kgx5 - 134lbs
71kgx5 - 156lbs
83.5kgx3 - 183.5lbs
61kgx8 - 134lbs

Squats felts deeper today which is a good thing :) felt pretty light to considering i was doing a 5RM for 3 reps.

Bench

41kgx5 - 90lbs
51kgx5 - 112lbs
61kgx5 - 134lbs
71kgx5 - 156lbs
83.5kgx3 - 183.5lbs
61kgx5 - 134lbs

Bench did feel abit stronger today but it was only 3 reps, so i guess monday will be a better tell tale.

BB Row

30kgx5 - 66lbs
37.5kgx5 - 82.5lbs
50kgx5 - 110lbs
55kgx5 - 121lbs
63.5kgx3 - 139.5lbs
50kgx8 - 110lbs

Rows felt pretty strong today, confident on getting a few good weeks of PR's on this. I accidently put the wrong weight on this for 2 sets (the two 50kg sets, was ment to be 4kg lower) opps, oh well still felt good.

Decline Skull Crushers

30kgx7x3

Accidently but 30kg instead of 26 on this to :O, but managed 7 reps, ill probably drop back to 27.5 next week, i can still get decent reps at this weight, but its ment to be an assistance exercise and i dont want to stuff my tri's to much.

Wide Grip Barbell Curls

25kgx8x3

These felt good, hit the outter bicep well. Never really done bicep curls like this before and think it will be good for me.

Review: Squats felt really strong today, bench felt abit better but it was only 3 reps so guess ill see next Monday how it feels. BB rows are feeling very strong which is good. Assistance went well to, looking forward to hitting my old PR's next week, then PR's from then on :D

[GoJu]

5x5 Cycle 2 - Week 3 - Friday - 15/9/2006

Narrow Stance Squats

41kgx5 - 90lbs
51kgx5 - 112lbs
61kgx5 - 134lbs
71kgx5 - 156lbs
83.5kgx3 - 183.5lbs
61kgx8 - 134lbs

Squats felts deeper today which is a good thing :) felt pretty light to considering i was doing a 5RM for 3 reps.

Bench

41kgx5 - 90lbs
51kgx5 - 112lbs
61kgx5 - 134lbs
71kgx5 - 156lbs
83.5kgx3 - 178lbs
61kgx5 - 134lbs

Bench did feel abit stronger today but it was only 3 reps, so i guess monday will be a better tell tale.

BB Row

30kgx5 - 66lbs
37.5kgx5 - 82.5lbs
50kgx5 - 110lbs
55kgx5 - 121lbs
63.5kgx3 - 139.5lbs
50kgx8 - 110lbs

Rows felt pretty strong today, confident on getting a few good weeks of PR's on this. I accidently put the wrong weight on this for 2 sets (the two 50kg sets, was ment to be 4kg lower) opps, oh well still felt good.

Decline Skull Crushers

30kgx7x3

Accidently but 30kg instead of 26 on this to :O, but managed 7 reps, ill probably drop back to 27.5 next week, i can still get decent reps at this weight, but its ment to be an assistance exercise and i dont want to stuff my tri's to much.

Wide Grip Barbell Curls

25kgx8x3

These felt good, hit the outter bicep well. Never really done bicep curls like this before and think it will be good for me.

Review: Squats felt really strong today, bench felt abit better but it was only 3 reps so guess ill see next Monday how it feels. BB rows are feeling very strong which is good. Assistance went well to, looking forward to hitting my old PR's next week, then PR's from then on :D

sweet stuff Berzerker, always nice to get deep on a heavy squat!

[Berserker-Power]

5x5 Cycle 2 - Week 4 - Monday - 18/9/2006

First proper week of 5x5 starting this week (first 2 weeks were the deloading)

Narrow Stance Squats

41kgx5 - 90lbs
52.5kgx5 - 115.5lbs
62.5kgx5 - 137.5lbs
72.5kgx5 - 159.5lbs
83.5kgx5 - 183.5lbs (+2.5kg)

Squats felt pretty strong today, confident of a few weeks of PR's on this lift. Still makes me SICK that my narrow stance squats are the same as my bench. I dont understand why my squats are so far below my deads :( Least my squat felt stronger then my bench today so i will hopefully get more PR's with it :P

Bench

41kgx5 - 90lbs
52.5kgx5 - 115.5lbs
62.5kgx5 - 137.5lbs
73.5kgx5 - 161.5lbs
83.5kgx5 - 183.5lbs (+2.5kg)

Bench felt pretty hard today, still got the reps and had a decent pause though. Dont think ill be getting to many weeks PR on this lift, hopefully a few though :). Changed my form abit today, dont arch as much as i use to, i found when i arched as much as possible and benched as low as possible i got abit of pain in my shoulders, so ive decided to still arch quite abit and bench on lower chest, dont get any pain this way and actually feel stronger.

BB Row

31kgx5 - 68lbs
40kgx5 - 88lbs
47.5kgx5 - 104.5lbs
55kgx5 - 121lbs
63.5kgx5 - 139.5lbs (+2.5kg)

BB Rows still feel strong, hopefully ill get a few weeks PRs on this... I accellerate the bar as fast as i can til it hits my chest then let it back to the floor, this is correct isnt it?

Pullthroughs

17.5kgx10 - 38.5lbs (+1.25kg, -1 rep)
17.5kgx10 - 38.5lbs (+1.25kg, -1 rep)

Fix these up and did the correct weight this week. Really felt tired at the end of each of these sets.

Weights Decline Situps

10kgx11 - 22lbs (+1 rep)
10kgx11 - 22lbs (+1 rep)
10kgx11 - 22lbs (+1 rep)

Got 1 extra rep on each set today, enjoy doing these for abs.

Review: Squats felt good again today, bench was abit of a struggle as expected but getting happier with my form each time i do it. Rows should give me a few weeks of PR's as well.

Started creatine agian this week, hopefully will be feeling the benefits over the next few workouts.

Some of you may notice i have put the increase in KG next to the heaviest sets of the day just so you guys know how much i went up from last week.

[RipStone]

Good progress man.

Regarding rows, are you doing 45* rows or Pednally rows? For the latter, you defintley want to do them explosivley. But even for regular BB rows you should still bring the bar to your torso fast, but make sure it's controlled so that you can feel your lats working.

[GoJu]

5x5 Cycle 2 - Week 4 - Monday - 18/9/2006

First proper week of 5x5 starting this week (first 2 weeks were the deloading)

Narrow Stance Squats

41kgx5 - 90lbs
52.5kgx5 - 115.5lbs
62.5kgx5 - 137.5lbs
72.5kgx5 - 159.5lbs
83.5kgx5 - 183.5lbs (+2.5kg)

Squats felt pretty strong today, confident of a few weeks of PR's on this lift. Still makes me SICK that my narrow stance squats are the same as my bench. I dont understand why my squats are so far below my deads :( Least my squat felt stronger then my bench today so i will hopefully get more PR's with it :P

Bench

41kgx5 - 90lbs
52.5kgx5 - 115.5lbs
62.5kgx5 - 137.5lbs
73.5kgx5 - 161.5lbs
83.5kgx5 - 183.5lbs (+2.5kg)

Bench felt pretty hard today, still got the reps and had a decent pause though. Dont think ill be getting to many weeks PR on this lift, hopefully a few though :). Changed my form abit today, dont arch as much as i use to, i found when i arched as much as possible and benched as low as possible i got abit of pain in my shoulders, so ive decided to still arch quite abit and bench on lower chest, dont get any pain this way and actually feel stronger.

BB Row

31kgx5 - 68lbs
40kgx5 - 88lbs
47.5kgx5 - 104.5lbs
55kgx5 - 121lbs
63.5kgx5 - 139.5lbs (+2.5kg)

BB Rows still feel strong, hopefully ill get a few weeks PRs on this... I accellerate the bar as fast as i can til it hits my chest then let it back to the floor, this is correct isnt it?

Pullthroughs

17.5kgx10 - 38.5lbs (+1.25kg, -1 rep)
17.5kgx10 - 38.5lbs (+1.25kg, -1 rep)

Fix these up and did the correct weight this week. Really felt tired at the end of each of these sets.

Weights Decline Situps

10kgx11 - 22lbs (+1 rep)
10kgx11 - 22lbs (+1 rep)
10kgx11 - 22lbs (+1 rep)

Got 1 extra rep on each set today, enjoy doing these for abs.

Review: Squats felt good again today, bench was abit of a struggle as expected but getting happier with my form each time i do it. Rows should give me a few weeks of PR's as well.

Started creatine agian this week, hopefully will be feeling the benefits over the next few workouts.

Some of you may notice i have put the increase in KG next to the heaviest sets of the day just so you guys know how much i went up from last week.

good stuff man, nice that you found bench technique that's working for you, it's most probably a posterior chain issue with squats, my deadlift's got 50lbs on my squat.

agree with Ripstone you should be driving the bar up your quads into your stomach on BB rows.

get some PR"S!

[Berserker-Power]

Good progress man.

Regarding rows, are you doing 45* rows or Pednally rows? For the latter, you defintley want to do them explosivley. But even for regular BB rows you should still bring the bar to your torso fast, but make sure it's controlled so that you can feel your lats working.

Sorta a Pednally row, cept i dont do the lower back arch and im not quite 90* but iget as low as my crappy flex will take me hehe. I dont know if i concentrate on being to controlled, its not a wild row but i concentrate mainly on pure explosiveness.

Note: with the rows using the wide grip i cant really feel it that much in my lats, its almost entirely upper back (which is ok by me at the moment as i need upper back strength).

[RipStone]

Sorta a Pednally row, cept i dont do the lower back arch and im not quite 90* but iget as low as my crappy flex will take me hehe. I dont know if i concentrate on being to controlled, its not a wild row but i concentrate mainly on pure explosiveness.

Note: with the rows using the wide grip i cant really feel it that much in my lats, its almost entirely upper back (which is ok by me at the moment as i need upper back strength).

That sounds fine to me. I guess as long as you are seeing your back strength increase with rows as well as in deadlifts, bench press, etc (other movements where your back is a supporting muscle), then you are good to go.

[Berserker-Power]

good stuff man, nice that you found bench technique that's working for you, it's most probably a posterior chain issue with squats, my deadlift's got 50lbs on my squat.

agree with Ripstone you should be driving the bar up your quads into your stomach on BB rows.

get some PR"S!

Thanks, yeh im really not sure, will be harder to tell unti li start a WSB style program to pick the weak area. I think its probably my quads as my hammies, glutes, hips do plenty of work in sumo deads and that going up and up and up. My 1RM dead probably has like over 100lbs on my squat LOL

[Berserker-Power]

That sounds fine to me. I guess as long as you are seeing your back strength increase with rows as well as in deadlifts, bench press, etc (other movements where your back is a supporting muscle), then you are good to go.

Well the rows are feeling strong and will go up i believe, deads i think will fly up again this cycle. I think bench is slowing from more of a chest/tri weakness or combination of both then a weak upper back. Lets just hope i can pull some PR's this cycle :) Got my wednesday workout coming up soon, hips feel abit wierd for some reason... not painful just funny, think some nice heavy deads will fix its little red wagon.

[Berserker-Power]

That sounds fine to me. I guess as long as you are seeing your back strength increase with rows as well as in deadlifts, bench press, etc (other movements where your back is a supporting muscle), then you are good to go.

Sorry rip i saw a big typo in my previous msg you quoted, said i dont do the lower back arch, i ment to say i dont do that mid back arch at the top of the movement heh. I hope my lower back is at least straight if not arched :D

[Berserker-Power]

5x5 Cycle 2 - Week 4 - Wednesday - 20/9/2006

Front Squats

37.5kgx5 - 82.5lbs
47.5kgx5 - 104.5lbs
57.5kgx5 - 126.5lbs
57.5kgx5 - 126.5lbs (+1.5kg)

Front squats felt good again today, wish i could go as deep on back squats as I can on these :( Form actually felt even abit better then last week on these.

Seated Military Press

38.5kgx5 - 84.5lbs
46kgx5 - 101lbs
55kgx5 - 121lbs
63.75kgx5 - 140lbs (+2.75kg)

Well... Whoops.. accidently put a 2.5kg plate on one side and a 1.25kg plate on the other on my final set, didnt even relise until i pulled the plates off after hahaha. Still felt fine considering... didnt notice any imbalance and the set went ok. I changed form slightly on these, i take it done to my chin now rather then to my chest, read alot about taking it to the chest putting extra strain on the RC so decided to reduce the ROM very slightly.

Deadlift

76kgx5 - 167.5lbs
91kgx5 - 200lbs
106kgx5 - 233bs
121kgx5 - 266lbs (+3.5kg)

Deads were good again today... should get a few good weeks PR on these hopefully.

Crunches

BWx13x3 (+1rep per set)

Extra rep for every set. Ill be adding one rep to all sets every week on these. Abs are feeling it already.

Supinated Pullups

BWx5
BWx4

Stopped with one rep sort for each set, dont want to be going to failure. Ill go for 5/5 or 6/4 or 6/5 when im sure i still have another extra rep in the tank. That being said i did feel stronger on these this week compared to last despite getting the same reps.

Review: Overall today was good, hit all my previous PRs and even accidently got a PR on the military presses heh. Looking forward to friday to see how my bench feels actually.

[GoJu]

5x5 Cycle 2 - Week 4 - Wednesday - 20/9/2006

Front Squats

37.5kgx5 - 82.5lbs
47.5kgx5 - 104.5lbs
57.5kgx5 - 126.5lbs
57.5kgx5 - 126.5lbs (+1.5kg)

Front squats felt good again today, wish i could go as deep on back squats as I can on these :( Form actually felt even abit better then last week on these.

Seated Military Press

38.5kgx5 - 84.5lbs
46kgx5 - 101lbs
55kgx5 - 121lbs
63.75kgx5 - 140lbs (+2.75kg)

Well... Whoops.. accidently put a 2.5kg plate on one side and a 1.25kg plate on the other on my final set, didnt even relise until i pulled the plates off after hahaha. Still felt fine considering... didnt notice any imbalance and the set went ok. I changed form slightly on these, i take it done to my chin now rather then to my chest, read alot about taking it to the chest putting extra strain on the RC so decided to reduce the ROM very slightly.

Deadlift

76kgx5 - 167.5lbs
91kgx5 - 200lbs
106kgx5 - 233bs
121kgx5 - 266lbs (+3.5kg)

Deads were good again today... should get a few good weeks PR on these hopefully.

Crunches

BWx13x3 (+1rep per set)

Extra rep for every set. Ill be adding one rep to all sets every week on these. Abs are feeling it already.

Supinated Pullups

BWx5
BWx4

Stopped with one rep sort for each set, dont want to be going to failure. Ill go for 5/5 or 6/4 or 6/5 when im sure i still have another extra rep in the tank. That being said i did feel stronger on these this week compared to last despite getting the same reps.

Review: Overall today was good, hit all my previous PRs and even accidently got a PR on the military presses heh. Looking forward to friday to see how my bench feels actually.

nice PR's bro, good luck on friday!

[RipStone]

Sorry rip i saw a big typo in my previous msg you quoted, said i dont do the lower back arch, i ment to say i dont do that mid back arch at the top of the movement heh. I hope my lower back is at least straight if not arched :D

What I said before still holds true though :)


Seated Military Press

38.5kgx5 - 84.5lbs
46kgx5 - 101lbs
55kgx5 - 121lbs
63.75kgx5 - 140lbs (+2.75kg)

Well... Whoops.. accidently put a 2.5kg plate on one side and a 1.25kg plate on the other on my final set, didnt even relise until i pulled the plates off after hahaha. Still felt fine considering... didnt notice any imbalance and the set went ok. I changed form slightly on these, i take it done to my chin now rather then to my chest, read alot about taking it to the chest putting extra strain on the RC so decided to reduce the ROM very slightly.

Haha. Just goes to show that the weight we lift is very much in our heads. Lifting is such a mental game.

Yeah, I always lower the bar just below my chin.


Review: Overall today was good, hit all my previous PRs and even accidently got a PR on the military presses heh. Looking forward to friday to see how my bench feels actually.

Solid training. Kick some arse on Friday.

[Berserker-Power]

nice PR's bro, good luck on friday!

Thanks mate.


What I said before still holds true though :)

Yes it does :) just didnt want you to think i was doing diesel weasel rows hahah.


Haha. Just goes to show that the weight we lift is very much in our heads. Lifting is such a mental game.

Yeh true, least i mite get abit more weight outta this exercise cause it still felt pretty solid even though i accidently did a PR :)


Yeah, I always lower the bar just below my chin.

Solid training. Kick some arse on Friday.

Yeh about the same spot i do and thanks ill do my best.

[Berserker-Power]

Sorry for the late post of Fridays workout but i had a big weekend drinking and wasnt home very much. Hopefully the weekend of partying wont effect the Monday workout im about to do :(

5x5 Cycle 2 - Week 4 - Friday - 22/9/2006

Narrow Stance Squats

41kgx5 - 90lbs
52.5kgx5 - 115.5lbs
62.5kgx5 - 137.5lbs
72.5kgx5 - 159.5lbs
86kgx3 - 189lbs (+2.5kg)
62.5kgx8 - 137.5lbs/QUO

Squats were strong today, actually felt a little bit deeper to.

Bench

41kgx5 - 90lbs
52.5kgx5 - 115.5lbs
62.5kgx5 - 137.5lbs
72.5kgx5 - 159.5lbs
86kgx3 - 189lbs (+2.5kg)
62.5kgx8 - 137.5lbs

Bench was heavy for the triples, lets hope after partying all w/e i can get at least 1 PR on Monday :\

BB Row

31kgx5 - 68lbs
40kgx5 - 88lbs
47.5kgx5 - 104.5lbs
55kgx5 - 121lbs
65kgx3 - 143lbs (+1.5kg)
47.5kgx8 - 104.5lbs

Rows were strong again today, I think i find the type off the ground actually easier then not deweighting them each rep.

Decline Skull Crushers

28.5kgx10 (-1.5kg +3 reps)
28.5kgx8 (-1.5kg +1 reps)
28.5kgx7 (-1.5kg)

Dropped the weight to 28.5 as i wasnt ment to do 30 last week heh. I didnt rest as long between sets today as i had to hurry up and finish off quickly. That explains the drop in reps towards the end. Went to failure pretty much on the last 2 sets which i shouldnt have :\.

Wide Grip Barbell Curls

26kgx9 (+1kg +1 rep)
26kgx8 (+1kg)
26kgx9 (+1kg +1 rep)

Outter bicep is feeling stronger each week.

Review: Decent workout. Fixed a few problems from last week (wrong weights on some exercises). Hopefully my weekend of partying wont effect Mondays workout which im just about to do.

[RipStone]

Good training bro.

You should be fine on Monday. Partying = less stress = better training. :)

[GoJu]

Sorry for the late post of Fridays workout but i had a big weekend drinking and wasnt home very much. Hopefully the weekend of partying wont effect the Monday workout im about to do :(

5x5 Cycle 2 - Week 4 - Friday - 22/9/2006

Narrow Stance Squats

41kgx5 - 90lbs
52.5kgx5 - 115.5lbs
62.5kgx5 - 137.5lbs
72.5kgx5 - 159.5lbs
86kgx3 - 189lbs (+2.5kg)
62.5kgx8 - 137.5lbs/QUO

Squats were strong today, actually felt a little bit deeper to.

Bench

41kgx5 - 90lbs
52.5kgx5 - 115.5lbs
62.5kgx5 - 137.5lbs
72.5kgx5 - 159.5lbs
86kgx3 - 189lbs (+2.5kg)
62.5kgx8 - 137.5lbs

Bench was heavy for the triples, lets hope after partying all w/e i can get at least 1 PR on Monday :\

BB Row

31kgx5 - 68lbs
40kgx5 - 88lbs
47.5kgx5 - 104.5lbs
55kgx5 - 121lbs
65kgx3 - 143lbs (+1.5kg)
47.5kgx8 - 104.5lbs

Rows were strong again today, I think i find the type off the ground actually easier then not deweighting them each rep.

Decline Skull Crushers

28.5kgx10 (-1.5kg +3 reps)
28.5kgx8 (-1.5kg +1 reps)
28.5kgx7 (-1.5kg)

Dropped the weight to 28.5 as i wasnt ment to do 30 last week heh. I didnt rest as long between sets today as i had to hurry up and finish off quickly. That explains the drop in reps towards the end. Went to failure pretty much on the last 2 sets which i shouldnt have :\.

Wide Grip Barbell Curls

26kgx9 (+1kg +1 rep)
26kgx8 (+1kg)
26kgx9 (+1kg +1 rep)

Outter bicep is feeling stronger each week.

Review: Decent workout. Fixed a few problems from last week (wrong weights on some exercises). Hopefully my weekend of partying wont effect Mondays workout which im just about to do.

sweet session, have fun partying!

[Berserker-Power]

sweet session, have fun partying!

Already done the partying :) and it was fun.

Just did my Monday workout a few hours ago, ill put it up later on. (hit all PR's :D)

[Berserker-Power]

Good training bro.

You should be fine on Monday. Partying = less stress = better training. :)

Already is monday here, its actually almost over :D. I think todays workout proved excessive beer and rum consumption does boost training potential lol... As i said to goju ill put it up soon :)

[Chrisx9118]

Nice job on your bench triple, im sure you will hit 5 reps next time.

[Berserker-Power]

5x5 Cycle 2 - Week 5 - Monday - 25/9/2006

Had quite a major change to todays workout and all subsequent monday workouts from now on.

Narrow Stance Squats

42.5kgx5 - 93.5lbs
53.5kgx5 - 117.5lbs
62.5kgx5 - 137.5lbs
75kgx5 - 165lbs
86kgx5 - 189lbs (+2.5kg PR)

Squats felt strong today, as i thought they would. I took a video to check my form, i know that my flexibility is effecting my squat form. Towards the bottom my lower back seems to round ever so slight, whilst the rest of the movement it has a perfect arch, even after losing at the bottom i regain it soon as im out of that position, im sure this has to do with my poor flexibility. I need to start stretching more often to fix it.

Bench

42.5kgx5 - 93.5lbs
53.5kgx5 - 117.5lbs
65kgx5 - 143lbs
75kgx3 - 165lbs
86kgx5 - 189lbs (+2.5kg PR)

GOT IT!! I knew bench was going to be a real battle today as i struggled enough with the 3 reps at this weight on Friday. I know its recommended on 5x5 to reduce warmup volume if you fail a lift, i knew i needed to do this to make the lift today, so as you can see i reduced the amount of warmup reps on the second heaviest set to 3 reps. I think this helped me alot in getting the 5 rep PR on the heavier set. Must say this is by far the most intense day of benching ive ever had, after the set i thought i was going to pass out, never feel so drained after a set before apart from deadlifts.

Also i started benching with no shirt on as its god damn hot in Australia now its going into summer (and i train at home anyway), found this has helped me keep my back alot tighter as i really stick to the bench more rather then sliding around in a shirt.

BB Row

32.5kgx5 - 71.5lbs
41kgx5 - 90lbs
48.5kgx5 - 106.5lbs
57.5kgx5 - 126.5lbs
65kgx5 - 143lbs (+1.5kg)

Still going good on these, tried to hold the lift at the top of the movement abit just to get an extra squeeze in the muscle.

STANDING CABLE FLYS - REPLACING PULLTHROUGHS

25kgx10 - 55lbs
25kgx10 - 55lbs

Ok now to explain why i have cable flys (yes yes i know) now instead of pullthroughs. Basically ive come to the conclusion that my chest (and to some extent my tri's) are what slowing my bench progress down and ive picked these as the weak link. Basically i had no problem removing pullthroughs as my glutes/hammies/lower back already get smashed from squatting every training day as well as sumo deads on Wednesday, not to mention i have abit of constant hip DOMS from all the squatting so i dont think more work on the area is needed.

The main reason as i mentioned before is i see my chest as a weak link, cause i bench with abit of an arch my lower chest gets hit alot more then my mid/upper chest, i believe that this is a problem in itself as i also dont want imbalances. Visually my chest also seems smaller then the rest of me. I feel confident that this change will help me overcome a weakness and if not help the rest of my training as i believe i removed an exercise for an area that was already getting hammered.

Weights Decline Situps

10kgx12 - 22lbs (+1 rep)
10kgx12 - 22lbs (+1 rep)
10kgx12 - 22lbs (+1 rep)

Extra rep per set again today which is good, these are getting abit harder though, dunno if ill get 1rep extra per set next week.

Review: Overall very happy with the workout itself as i hit all PR's, including my bench which i didnt think i would get. Not much else to say here as i explained everything under the lifts :)

[Chrisx9118]

Told you you would get those 5 reps! Good job man.

[RipStone]

5x5 Cycle 2 - Week 5 - Monday - 25/9/2006

Had quite a major change to todays workout and all subsequent monday workouts from now on.

Narrow Stance Squats

42.5kgx5 - 93.5lbs
53.5kgx5 - 117.5lbs
62.5kgx5 - 137.5lbs
75kgx5 - 165lbs
86kgx5 - 189lbs (+2.5kg PR)

Squats felt strong today, as i thought they would. I took a video to check my form, i know that my flexibility is effecting my squat form. Towards the bottom my lower back seems to round ever so slight, whilst the rest of the movement it has a perfect arch, even after losing at the bottom i regain it soon as im out of that position, im sure this has to do with my poor flexibility. I need to start stretching more often to fix it.

Nice job getting those reps in. Maybe you can post the video you took?


Bench

42.5kgx5 - 93.5lbs
53.5kgx5 - 117.5lbs
65kgx5 - 143lbs
75kgx3 - 165lbs
86kgx5 - 189lbs (+2.5kg PR)

GOT IT!! I knew bench was going to be a real battle today as i struggled enough with the 3 reps at this weight on Friday. I know its recommended on 5x5 to reduce warmup volume if you fail a lift, i knew i needed to do this to make the lift today, so as you can see i reduced the amount of warmup reps on the second heaviest set to 3 reps. I think this helped me alot in getting the 5 rep PR on the heavier set. Must say this is by far the most intense day of benching ive ever had, after the set i thought i was going to pass out, never feel so drained after a set before apart from deadlifts.

Also i started benching with no shirt on as its god damn hot in Australia now its going into summer (and i train at home anyway), found this has helped me keep my back alot tighter as i really stick to the bench more rather then sliding around in a shirt.

Hell yeah man! That is how it's done. Congrats. BTW, smart move doing a triple on the 4th set.


[STANDING CABLE FLYS - REPLACING PULLTHROUGHS

25kgx10 - 55lbs
25kgx10 - 55lbs

Ok now to explain why i have cable flys (yes yes i know) now instead of pullthroughs. Basically ive come to the conclusion that my chest (and to some extent my tri's) are what slowing my bench progress down and ive picked these as the weak link. Basically i had no problem removing pullthroughs as my glutes/hammies/lower back already get smashed from squatting every training day as well as sumo deads on Wednesday, not to mention i have abit of constant hip DOMS from all the squatting so i dont think more work on the area is needed.

The main reason as i mentioned before is i see my chest as a weak link, cause i bench with abit of an arch my lower chest gets hit alot more then my mid/upper chest, i believe that this is a problem in itself as i also dont want imbalances. Visually my chest also seems smaller then the rest of me. I feel confident that this change will help me overcome a weakness and if not help the rest of my training as i believe i removed an exercise for an area that was already getting hammered.

I see what you are trying to do and to some degree I agree with it. However, be careful because sometimes adding more volume is the last thing you wanna do to bring up a weak area.


[Review: Overall very happy with the workout itself as i hit all PR's, including my bench which i didnt think i would get. Not much else to say here as i explained everything under the lifts :)

Great session :)

[Karl Moen]

Wow you've gained some strength since I've been gone

GOOD WORK BRO!

[Berserker-Power]

Nice job getting those reps in. Maybe you can post the video you took?

Thanks man, ill look at taking another one a diff time, it came out slightly dark and u cant relly see the bottom of my legs. Meh mite post it anyway.


Hell yeah man! That is how it's done. Congrats. BTW, smart move doing a triple on the 4th set.

First smart thing ive done ;)


I see what you are trying to do and to some degree I agree with it. However, be careful because sometimes adding more volume is the last thing you wanna do to bring up a weak area.

Yeh i know what you mean, but i find my chest isnt hit hugely the way i bench anyway, so i dont believe its that much more volume for that body part. Also last cycle i was doing incline bench on the wed instead of military press and i didnt find that it was to much volume (and incline bench is more strenuous on the body then flys) so the way i see it im not really doing anymore volume at all on my chest then what i was doing last cycle, ive actually just evened it up, and last cycle i got 10kg on my bench :) so hoping that this change will help me out.

Guess we will see :D

[Berserker-Power]

Told you you would get those 5 reps! Good job man.

Yes you did :) heh, pretty happy i got them.


Wow you've gained some strength since I've been gone

GOOD WORK BRO!

Thanks man :) lets hope i can get say 3x what i currently have... haha.

Good to cya back

[RipStone]

Yeh i know what you mean, but i find my chest isnt hit hugely the way i bench anyway, so i dont believe its that much more volume for that body part. Also last cycle i was doing incline bench on the wed instead of military press and i didnt find that it was to much volume (and incline bench is more strenuous on the body then flys) so the way i see it im not really doing anymore volume at all on my chest then what i was doing last cycle, ive actually just evened it up, and last cycle i got 10kg on my bench :) so hoping that this change will help me out.

Guess we will see :D

Sounds good. As always, monitor your progress, espeically with the new change. I am sure it won't make a negative difference though.

[Berserker-Power]

Sounds good. As always, monitor your progress, espeically with the new change. I am sure it won't make a negative difference though.

Yeh i will be, i dont think it will either, if anything it will be a posative change :)

Im uploading the vid now, its not great qual and u cant really see the depth that great but ill put the link up anyway when its done.

Edit: Of course just after i posted this my net died and I couldnt post the link, anyway here it is - http://www.youtube.com/watch?v=awZ8z9lDQAo

[Berserker-Power]

5x5 Cycle 2 - Week 5 - Wednesday - 27/9/2006

Front Squats

37.5kgx5 - 82.5lbs
48.5kgx5 - 106.5lbs
60kgx5 - 132lbs (+2.5kg)
60kgx5 - 132lbs (+2.5kg)

Took a vid of these, ill put it up soon. So much better then my back squat form haha :(

Seated Military Press

40kgx5 - 88lbs
48.5kgx5 - 106.5lbs
56kgx5 - 123lbs
65kgx5 - 143lbs (+1.25kg)

Got the weight right this week haha. Was ment to go for 64, but i did 63.75 accidently last week so just bumped it to 65.

Deadlift

77.5kgx5 - 170.5lbs
92.5kgx5 - 203.5lbs
108.5kgx5 - 238.5bs
125kgx5 - 275lbs (+4kg)

Jumped up a few more KG then i was ment to casue i knew id be comfortable with it, deads felt strong again today. Dont think not getting PR's will even be an issue this cycle.

Supinated Pullups

BWx6 (+1 Rep)
BWx4

Yay got a PR :) Second set felt harder then last week though to get 4 reps, probably cause i got 6 in the first.

Crunches

BWx14x3 (+1rep per set)

Extra rep per set again, not much problem here.

Review: Got a PR in every exercise so what can i say :) good workout. Ill post a link to the vid soon.

Anyway heres a pic of my spinal erectors and of my shins haha, sorry for the **** **** qual on the erector pic, but i couldnt hold the camera still, arms were stuffed from lifting. Quite happy with the way my backs coming along. And a pic of my shins starting to get scared from sumo deadlifting haha :D

EDIT - FRONT SQUAT VID - http://www.youtube.com/watch?v=DGYRQa-sSCE

[GoJu]

GREAT WORK!

you have better from on front squats than back squats, though both are spot on, my only critique is that your back rounds slightly at the bottom poisition of the back squat, other than it's all nice and low and quick, good stuff!

nice job on the presses as well 145 x 5 is my goal weight on standing militaries, gotta get it now!

good PR's on pullups as well, how much do you think you could do weighted?

[Berserker-Power]

GREAT WORK!

you have better from on front squats than back squats, though both are spot on, my only critique is that your back rounds slightly at the bottom poisition of the back squat, other than it's all nice and low and quick, good stuff!

nice job on the presses as well 145 x 5 is my goal weight on standing militaries, gotta get it now!

good PR's on pullups as well, how much do you think you could do weighted?

Yeh i know, fronts feel better form wise (they definately arent easier though haha). Yeh i know about my back rounding ever so slightly at the bottom of back squats, im trying to figure out what is causing it though :\ im hoping its flexibility cause it only happens right at the bottom. Im working on my really poor flexibility at the moment, hopefully that will fix it :).

Thanks :) i dont understand why my presses are so close to my bench in weight :(. wish my bench was higher haha (this is why i believe i have a chest and maybe a tri weakness). Good luck on your goal! :) im doing mine seated at the present as i need to buy another set of bar hooks for my rack so i can rack the bar outside it and do them standing, soon as i can i wont be doing them seated anymore.

About the pullups, honestly i dont know, never tried weighted before. Probably not very much haha. Im happy with 6 BW pull ups at the moment as i weigh 96kg (211lbs). Soon as i start getting 10, thats when im going to invest in weight belt :), or maybe be cheap and just put weights in a back pack haha.

[RipStone]

Great workout man! PRs on every exercise.... that is what I'm talking about...woot, woot!!! :D

Your military press is very impressive IMO. I wish I could do that much. :(

Regarding the vids, both looks very good. Also, both look easy. You are flying through those reps man...geez. Your front squats are defintley deeper than back squats, but I don't think that is an issue. Both are below parallel no doubt. Regarding the slight rounding of the back, I am guessing it's a flexibility issue as well. Like I said, your form looks great.... sitting back nicely.

Good work. BTW, I just got done deadlifting and my knees are a bloody mess :)

[Chrisx9118]

Great job man!!!

Front squats look good overall.

Hitting a PR on all your workouts is an awesome feeling!

[Berserker-Power]

Great workout man! PRs on every exercise.... that is what I'm talking about...woot, woot!!! :D

Yeh im happy with it :D thanks.


Your military press is very impressive IMO. I wish I could do that much. :(

I wish i could bench and squat as much as you and they are lifts that really count lol :)


Regarding the vids, both looks very good. Also, both look easy. You are flying through those reps man...geez. Your front squats are defintley deeper than back squats, but I don't think that is an issue. Both are below parallel no doubt. Regarding the slight rounding of the back, I am guessing it's a flexibility issue as well. Like I said, your form looks great.... sitting back nicely.

Thanks man glad to hear that coming from you, i just need to fix up my flexibility and see if that fixes the lower back rounding on the back squats. I know my front squats are quite abit deeper and i dont know why :( I think its a balance mixed with flexibility issue.


Good work. BTW, I just got done deadlifting and my knees are a bloody mess :)

Haha the bar only really touched my legs at the bottom of the movement, i try to avoid hitting my already messed up knees hehe.

[Berserker-Power]

Great job man!!!

Front squats look good overall.

Hitting a PR on all your workouts is an awesome feeling!

Thanks :) yeh its great getting these PR's week after week :)

[RipStone]

I wish i could bench and squat as much as you and they are lifts that really count lol :).
Thanks, but we all have our strengths and weaknesses.

I was reading somewhere that the bench press did not become the "bread and butter" movement for upper body strength until about the 1960-70s when Arnie started doing a lot of them and contributed his famous chest to bench press work. Before that, overhead press was the utlimate test of upper body strength. Moreover, for strongman contests overhead press is still the dominant uppr body movement. You never see anything resembeling a bench press in strongman.

[Berserker-Power]

Thanks, but we all have our strengths and weaknesses.

I was reading somewhere that the bench press did not become the "bread and butter" movement for upper body strength until about the 1960-70s when Arnie started doing a lot of them and contributed his famous chest to bench press work. Before that, overhead press was the utlimate test of upper body strength. Moreover, for strongman contests overhead press is still the dominant uppr body movement. You never see anything resembeling a bench press in strongman.

Well i guess im better then aye Rip? :D jk

[Berserker-Power]

5x5 Cycle 2 - Week 5 - Friday - 29/9/2006

Narrow Stance Squats

42.5kgx5 - 93.5lbs
53.5kgx5 - 117.5lbs
63.5kgx5 - 139.5lbs
75kgx5 - 165lbs
87.5kgx3 - 192.5lbs (+1.5kg)
63.5kgx8 - 139.5lbs

Squats were strong today but didnt feel good. Im to paranoid about rounding my back doing them now :(

Bench

42.5kgx5 - 93.5lbs
53.5kgx5 - 117.5lbs
63.5kgx5 - 139.5lbs
75kgx5 - 165lbs
87.5kgx3 - 192.5lbs (+1.5kg)
63.5kgx8 - 139.5lbs

Bench felt about as hard as last Fridays triple, but i manged to get it so hopefully i can do the same this coming Monday.

BB Row

32.5kgx5 - 71.5lbs
41kgx5 - 90lbs
48.5kgx5 - 106.5lbs
56kgx5 - 123lbs
67.5kgx3 - 148.5lbs (+2.5kg)

Solid rows yet again, not worried about getting the 5 reps again. I skipped the last set of 8 as i was running low on time.

Decline Skull Crushers - SKIPPED

Wide Grip Barbell Curls - SKIPPED

Skipped both of these as i wanted to do some gripping for the grip contest on the PL forum :). Anyway this is what i did.

DO Thumbless - 100kg (hit, 220lbs), 140kg (hit, 308lbs), 160kg (hit, 352lbs), 175kg (hit, 385lbs)

DO - 175kg (hit, 385lbs), 190kg (missed this by 1 second ), 185kg (hit, 407lbs)

Mixed - 190kg (hit, 418lbs), 200kg (hit, 440lbs), 210kg (hit, 462)

Total - 570kg or 1254lbs

Review: My hammies are still sore from Wednesday and today my traps are TOTALLY ****ED from doing the grip contest, they have never been so sore before. Hope im all better come Monday.

Bench is the only lift again im not sure about getting the reps for, but ill do my best :)

[RipStone]

Good stuff man.

Regarding squats, when I ran 5x5 I sorta was having the same problem as you. That is, since you are squatting so often it is kinda natural to start really thinking about your form. DON'T!! Thinking about your form too much can really F- with your mental ability to get under the bar and just squat. What you need to do is limit your thoughts to one or two keys and just go with that.

[GoJu]

5x5 Cycle 2 - Week 5 - Friday - 29/9/2006

Narrow Stance Squats

42.5kgx5 - 93.5lbs
53.5kgx5 - 117.5lbs
63.5kgx5 - 139.5lbs
75kgx5 - 165lbs
87.5kgx3 - 192.5lbs (+1.5kg)
63.5kgx8 - 139.5lbs

Squats were strong today but didnt feel good. Im to paranoid about rounding my back doing them now :(

Bench

42.5kgx5 - 93.5lbs
53.5kgx5 - 117.5lbs
63.5kgx5 - 139.5lbs
75kgx5 - 165lbs
87.5kgx3 - 192.5lbs (+1.5kg)
63.5kgx8 - 139.5lbs

Bench felt about as hard as last Fridays triple, but i manged to get it so hopefully i can do the same this coming Monday.

BB Row

32.5kgx5 - 71.5lbs
41kgx5 - 90lbs
48.5kgx5 - 106.5lbs
56kgx5 - 123lbs
67.5kgx3 - 148.5lbs (+2.5kg)

Solid rows yet again, not worried about getting the 5 reps again. I skipped the last set of 8 as i was running low on time.

Decline Skull Crushers - SKIPPED

Wide Grip Barbell Curls - SKIPPED

Skipped both of these as i wanted to do some gripping for the grip contest on the PL forum :). Anyway this is what i did.

DO Thumbless - 100kg (hit, 220lbs), 140kg (hit, 308lbs), 160kg (hit, 352lbs), 175kg (hit, 385lbs)

DO - 175kg (hit, 385lbs), 190kg (missed this by 1 second ), 185kg (hit, 407lbs)

Mixed - 190kg (hit, 418lbs), 200kg (hit, 440lbs), 210kg (hit, 462)

Total - 570kg or 1254lbs

Review: My hammies are still sore from Wednesday and today my traps are TOTALLY ****ED from doing the grip contest, they have never been so sore before. Hope im all better come Monday.

Bench is the only lift again im not sure about getting the reps for, but ill do my best :)


don't get too caught up in it about the squats, just get under the bar and dominate, thinking too much won't help, trust me!

good weights on rows and bench, and I hear ya about the grip holds, my traps are still sore from thursday!

[Berserker-Power]

Good stuff man.

Regarding squats, when I ran 5x5 I sorta was having the same problem as you. That is, since you are squatting so often it is kinda natural to start really thinking about your form. DON'T!! Thinking about your form too much can really F- with your mental ability to get under the bar and just squat. What you need to do is limit your thoughts to one or two keys and just go with that.

Yeh i think im going to have to do that. Ill just concentrate on depth on monday.


don't get too caught up in it about the squats, just get under the bar and dominate, thinking too much won't help, trust me!

good weights on rows and bench, and I hear ya about the grip holds, my traps are still sore from thursday!

I did mine thursday, its sunday here now and they are EVEN SORER then they were yesterday :(

[Berserker-Power]

Just so you guys know i have moved todays training session to tuesday for a few reasons. Firstly Im still hell sore in the traps and secondly next sunday im seeing cannibal corpse so will probably be to hung over to train on the monday. So it makes sense moving my workout days forward one :)

[Berserker-Power]

5x5 Cycle 2 - Week 6 - Tuesday - 3/10/2006

Narrow Stance Squats

43.5kgx5 - 95.5lbs
55kgx5 - 121lbs
65.5kgx5 - 144lbs
76.5kgx5 - 168.5lbs
87.5kgx5 - 192.5lbs (+1.5kg PR)

Squats felt ALOT better then friday, i didnt worry about my back to much but still thought about keeping it flat as possible. Squats also felt alot deeper then they have previously which is great, going deeper as weel as going up in weight :D

Bench

43.5kgx5 - 95.5lbs
55kgx5 - 121lbs
65.5kgx5 - 144lbs
76.5kgx3 - 168.5lbs
87.5kgx5 - 192.5lbs (+1.5kg PR)

Woohoo got it again :D Today was very hard yet again. Luckily i got a new flat bench i had ordered last week today, i think it really made a huge difference. It puts my head under the bar hooks on my rack rather then further away on my other bench. This makes the lift off alot easier and less strenuous, i think it helped me alot during the lift

BB Row

32.5kgx5 - 71.5lbs
41.5kgx5 - 91.5lbs
50kgx5 - 110lbs
60kgx5 - 132lbs
67.5kgx6 - 148.5lbs (+2.5kg)

May notice i did 6 reps instead of 5 on the heavy set, on the 5th rep i didnt really feel like i exploded it up enough so i did another :). Still feeling strong on these.

STANDING CABLE FLYS - REPLACING PULLTHROUGHS

25kgx11 - 55lbs (+1 rep)
25kgx11 - 55lbs (+1 rep)

These felt good, I dont pull the handles down i sort of pull them more out infront of me so it hits my upper chest more which is lagging bad compared to the lower.

Weights Decline Sit-ups + Wide Grip BB Curls + Reverse Grip Pushdowns

I created a little circut at the end of todays session to make up for the sets I missed on Friday. I had little rest and pretty much moved from exercise to exercise (whilst trying to mix my protein shake now and then heh).

Decline Sit-ups
10kgx13 - 22lbs (+1 rep)
10kgx13 - 22lbs (+1 rep)
10kgx13 - 22lbs (+1 rep)

Struggle to get 13 each set this week but i managed to. Probably go up 1.25kg next week and see how many reps i get.

Wide Grip BB Curls
27.5kgx9
27.5kgx8
27.5kgx8

These are feeling abit stronger, god my curling strength sucks though haha.

Reverse Grip Pushdowns
10kgx10
10kgx11x2

Never done these before, I did them instead of skullcrushers cause it was easier to do in the little circut i had set up. Felt them good in the rear tricep head.

Review: Very happy with today, lots of PR's. Felt strong during all exercises, got the bench PR i thought i wouldnt and also felt better on squats to.

[GoJu]

5x5 Cycle 2 - Week 5 - Monday - 25/9/2006

Narrow Stance Squats

42.5kgx5 - 93.5lbs
53.5kgx5 - 117.5lbs
62.5kgx5 - 137.5lbs
75kgx5 - 165lbs
86kgx5 - 189lbs (+2.5kg PR)

Squats felt strong today, as i thought they would. I took a video to check my form, i know that my flexibility is effecting my squat form. Towards the bottom my lower back seems to round ever so slight, whilst the rest of the movement it has a perfect arch, even after losing at the bottom i regain it soon as im out of that position, im sure this has to do with my poor flexibility. I need to start stretching more often to fix it.

Bench

42.5kgx5 - 93.5lbs
53.5kgx5 - 117.5lbs
65kgx5 - 143lbs
75kgx3 - 165lbs
86kgx5 - 189lbs (+2.5kg PR)

GOT IT!! I knew bench was going to be a real battle today as i struggled enough with the 3 reps at this weight on Friday. I know its recommended on 5x5 to reduce warmup volume if you fail a lift, i knew i needed to do this to make the lift today, so as you can see i reduced the amount of warmup reps on the second heaviest set to 3 reps. I think this helped me alot in getting the 5 rep PR on the heavier set. Must say this is by far the most intense day of benching ive ever had, after the set i thought i was going to pass out, never feel so drained after a set before apart from deadlifts.

Also i started benching with no shirt on as its god damn hot in Australia now its going into summer (and i train at home anyway), found this has helped me keep my back alot tighter as i really stick to the bench more rather then sliding around in a shirt.

BB Row

32.5kgx5 - 71.5lbs
41kgx5 - 90lbs
48.5kgx5 - 106.5lbs
57.5kgx5 - 126.5lbs
65kgx5 - 143lbs (+1.5kg)

Still going good on these, tried to hold the lift at the top of the movement abit just to get an extra squeeze in the muscle.

STANDING CABLE FLYS - REPLACING PULLTHROUGHS

25kgx10 - 55lbs
25kgx10 - 55lbs

Ok now to explain why i have cable flys (yes yes i know) now instead of pullthroughs. Basically ive come to the conclusion that my chest (and to some extent my tri's) are what slowing my bench progress down and ive picked these as the weak link. Basically i had no problem removing pullthroughs as my glutes/hammies/lower back already get smashed from squatting every training day as well as sumo deads on Wednesday, not to mention i have abit of constant hip DOMS from all the squatting so i dont think more work on the area is needed.

The main reason as i mentioned before is i see my chest as a weak link, cause i bench with abit of an arch my lower chest gets hit alot more then my mid/upper chest, i believe that this is a problem in itself as i also dont want imbalances. Visually my chest also seems smaller then the rest of me. I feel confident that this change will help me overcome a weakness and if not help the rest of my training as i believe i removed an exercise for an area that was already getting hammered.

Weights Decline Situps

10kgx12 - 22lbs (+1 rep)
10kgx12 - 22lbs (+1 rep)
10kgx12 - 22lbs (+1 rep)

Extra rep per set again today which is good, these are getting abit harder though, dunno if ill get 1rep extra per set next week.

Review: Overall very happy with the workout itself as i hit all PR's, including my bench which i didnt think i would get. Not much else to say here as i explained everything under the lifts :)[/QUOTE]

good workout! definetly stretch more often, before and after each workout, hams/glutes, hip flexors, and lower back are what you wanna focus on!

strong PR's!

[RipStone]

5x5 Cycle 2 - Week 6 - Tuesday - 3/10/2006

Narrow Stance Squats

43.5kgx5 - 95.5lbs
55kgx5 - 121lbs
65.5kgx5 - 144lbs
76.5kgx5 - 168.5lbs
87.5kgx5 - 192.5lbs (+1.5kg PR)

Squats felt ALOT better then friday, i didnt worry about my back to much but still thought about keeping it flat as possible. Squats also felt alot deeper then they have previously which is great, going deeper as weel as going up in weight :D

You aren't supposed to go deeper when you are setting PRs! That goes against everything ;) :D


Bench

43.5kgx5 - 95.5lbs
55kgx5 - 121lbs
65.5kgx5 - 144lbs
76.5kgx3 - 168.5lbs
87.5kgx5 - 192.5lbs (+1.5kg PR)

Woohoo got it again :D Today was very hard yet again. Luckily i got a new flat bench i had ordered last week today, i think it really made a huge difference. It puts my head under the bar hooks on my rack rather then further away on my other bench. This makes the lift off alot easier and less strenuous, i think it helped me alot during the lift

Nice work here. Keep on trucking with that bench work.


BB Row

32.5kgx5 - 71.5lbs
41.5kgx5 - 91.5lbs
50kgx5 - 110lbs
60kgx5 - 132lbs
67.5kgx6 - 148.5lbs (+2.5kg)

May notice i did 6 reps instead of 5 on the heavy set, on the 5th rep i didnt really feel like i exploded it up enough so i did another :). Still feeling strong on these.

Nice! Just casually throw an extra rep in there...afterall it's easy for you cus you're a PR monster. :D


Weights Decline Sit-ups + Wide Grip BB Curls + Reverse Grip Pushdowns

I created a little circut at the end of todays session to make up for the sets I missed on Friday. I had little rest and pretty much moved from exercise to exercise (whilst trying to mix my protein shake now and then heh).

Decline Sit-ups
10kgx13 - 22lbs (+1 rep)
10kgx13 - 22lbs (+1 rep)
10kgx13 - 22lbs (+1 rep)

Struggle to get 13 each set this week but i managed to. Probably go up 1.25kg next week and see how many reps i get.

Wide Grip BB Curls
27.5kgx9
27.5kgx8
27.5kgx8

These are feeling abit stronger, god my curling strength sucks though haha.

Reverse Grip Pushdowns
10kgx10
10kgx11x2

Never done these before, I did them instead of skullcrushers cause it was easier to do in the little circut i had set up. Felt them good in the rear tricep head.

I'm liking the ciruct. I often do circuts or supersets as a "finisher". Gets the heart going a little more than those 3 rep/3min sets of compounds, eh?

Great training man!

[Berserker-Power]

good workout! definetly stretch more often, before and after each workout, hams/glutes, hip flexors, and lower back are what you wanna focus on!

strong PR's!

You actually read last weeks workout goju hehehehe, check my last post again now its been fixed.

[Berserker-Power]

Nice! Just casually throw an extra rep in there...afterall it's easy for you cus you're a PR monster. :D



I'm liking the ciruct. I often do circuts or supersets as a "finisher". Gets the heart going a little more than those 3 rep/3min sets of compounds, eh?

Great training man!

Thanks for the support Rip :)

Yeh Ive never really done them before, just did it today mostly as a time saver so test levels werent dropping to zero after a 5 hour trianing session haha. Felt pretty good, got the exercises done and saved time, win win situation.

[Berserker-Power]

As a side note i think ill start AST GABA again today.

[GoJu]

hahah, I always keep on getting the workout I read wrong in your journal, wtf man?? lol, good workouts!

[Berserker-Power]

hahah, I always keep on getting the workout I read wrong in your journal, wtf man?? lol, good workouts!

Haha, it was my bad last time, i copy and pasted the wrong workout and had to edit my post to fix it.

[Berserker-Power]

5x5 Cycle 2 - Week 6 - Thursday - 5/10/2006

Front Squats

40kgx5 - 88lbs
50kgx5 - 110lbs
61kgx5 - 134lbs (+1kg)
61kgx5 - 134lbs (+1kg)

Form felt not quite as good last week mostly due to not getting great bar placement, I seemed to fix this on the last set though. I really concentrated on squeezing my quads at the top today.

Seated Military Press

41kgx5 - 90lbs
50kgx5 - 110lbs
57.5kgx5 - 126.5lbs
66kgx5 - 145lbs (+1kg)

Slow and steady today, felt pretty strong on these again. Hopefully i can get to 70kg before the end of the cycle.

Deadlift

80kgx5 - 176lbs
95kgx5 - 209lbs
111kgx5 - 244bs
127.5kgx5 - 280.5lbs (+2.5kg)

Did all my sets today DOH, I saw rip doing them and thought, why not? I know my grips plenty strong enough for it. Grip didnt come close to giving way but i think it made it more intense.

Supinated Pullups

BWx6
BWx5 (+1 Rep)

Yay got another chin PR on 1 set :D. 5th rep was hard but got it. Ill probably stick with 6 and 5 next week then try to get a PR the week after.

Crunches

BWx15x3 (+1rep per set)

Extra rep per set again felt better this week.

Review: Got PR's on every lift. Not huge ones but because i jumped quite alot of weight last week i decided to be abit conservative. Seems to be working well :)

[RipStone]

More PRs = :)

I am glad I "inspired" you to use a DOH grip, haha. Nice.

[Berserker-Power]

More PRs = :)

I am glad I "inspired" you to use a DOH grip, haha. Nice.

Yeh guess i cant complain when im constantly getting PR's lol.

By the way as an added note my shins were bleeding today from deadlifts, i was so proud :D

[Berserker-Power]

Sorry for the update being 3 days late, went out very shortly after i worked out and been out pretty much all weekend since. Anywhere here is last weeks workout.

5x5 Cycle 2 - Week 6 - Saturday - 7/10/2006

Narrow Stance Squats

43.5kgx5 - 95.5lbs
55kgx5 - 121lbs
65kgx5 - 143lbs
76.5kgx5 - 168.5lbs
90kgx3 - 198lbs (+2.5kg)
65kgx8 - 143lbs

Squats felt really good today, deeper again i think and really solid through each rep. Definately alot better then last weeks 3rd workout.

Bench

43.5kgx5 - 95.5lbs
55kgx5 - 121lbs
65kgx5 - 143lbs
76.5kgx5 - 168.5lbs
89kgx3 - 196lbs (+1.5kg)
65kgx8 - 143lbs

Bench was bloody hard again this week, Tuesdays session will be one hell of a stuggle, better make sure i set the safety rails on my rack at the right height before i try it hehe. For my last set of 8 i now do them narrowish grip (pinkies on rings) with a flat back and flared elbows to hit my tris and chest abit more.

BB Row

33.5kgx5 - 73.5lbs
41.5kgx5 - 91.5lbs
50kgx5 - 110lbs
60kgx5 - 132lbs
69kgx3 - 151.5lbs (+1.5kg)

Pretty solid again today, last rep felt abit harder though then they have been. Should be sweet to get the PR on tuesday though.

Decline Skull Crushers

28.5kgx10
28.5kgx8
28.5kgx7

These felt abit weak today, probably because ive started doing my last set on bench BB'ing style with a narrower grip which probably effects this lift.Then again i didnt do any worse then the last time i did these, except the last set i did was to failure which probably isnt good :\

Wide Grip Barbell Curls

28.5kgx10 (+2.5kg +1 rep)
28.5kgx8 (+2.5kg)
28.5kgx8 (+2.5kg -1 rep)

These felt abit stronger this week which is good. I avoided going to failure as well for a change and still got PR's.

Review: Overall today was good, im very happy with my squats today, last few sessions they have been feeling better and better. Bench will be a real struggle for Tuesday. Rows i should be fine.

[RipStone]

You'll get your 5 reps for bench on Tuesday. Yup, it's in the bag man. Just focus and push/drive like crazy.

[Berserker-Power]

5x5 Cycle 2 - Week 7 - Tuesday - 10/10/2006

Narrow Stance Squats

45kgx5 - 99lbs
56kgx5 - 123lbs
67.5kgx5 - 148.5lbs
78.5kgx5 - 172.5lbs
90kgx5 - 198lbs (+2.5kg PR)

Squats felt alright today, not as good as friday but still pretty decent. Reps were hard but solid.

Bench

45kgx5 - 99lbs
56kgx5 - 123lbs
67.5kgx5 - 148.5lbs
78.5kgx3 - 172.5lbs
89kgx5 - 196lbs (+1.5kg PR)

Well today i thought my life would end, i was pretty sure the bar would crush me and kill me. However i got it :D :D The last rep was a real battle but it eventually went up. I wasnt exactly doing competition pauses, but i was definately stopping on my chest for a bit, no bouncing or touch and go. Again for the 4th set i dropped the reps to 3 so i wasnt buggered for the set that matters, if i hadnt done this again i dont think i would have gotten the heavy set.

Also after i did the heaviest set my upper back felt like i had just done 500 reps of barbell rows, guess that means i must be using my upper back well when it counts without me relising.

BB Row

33.5kgx5 - 73.5lbs
42.5kgx5 - 93.5lbs
51kgx5 - 112lbs
60kgx5 - 132lbs
69kgx5 - 152lbs (+1.5kg)

Rows were solid today, felt better then the reps on friday actually.

STANDING CABLE FLYS - REPLACING PULLTHROUGHS

27.5kgx11 - 55lbs (+2.5kg)
27.5kgx10 - 55lbs (+2.5kg -1 rep)

Felt good again, not much to say here. Think these are helping me increase my bench week to week to some degree.

Weights Decline Sit-ups

Decline Sit-ups
10kgx15 - 22lbs (+2 reps)
10kgx14 - 22lbs (+1 rep)
10kgx14 - 22lbs (+1 rep)

Decided just to go for some extra reps rather then increase weight, think ill increase the weight next week instead. These felt good today, abs were feeling nice and tired after each rep.

Review: Got PR's on every lift including the assistance lifts again so im happy :). As an added note, i will be increasing my bench by smaller intervals then the program wants me to from now on, next week im ment to go to 92kg or so however i know i wont be able to get that, so instead im going from 89kg to 90kg. Ill probably just do very small increases in this lift so as i can keep progressing on it.

[RipStone]

Awesome session bro!

I KNEW you would get the bench PR today... what I tell ya? :D ;) I guess those flys are helping afterall. Also, smart move using smaller incriments so that you can keep progresing.

[Berserker-Power]

Awesome session bro!

I KNEW you would get the bench PR today... what I tell ya? :D ;) I guess those flys are helping afterall. Also, smart move using smaller incriments so that you can keep progresing.

Haha thanks man :) Yeh i think they are abit... No point doing large increments if i know i cant do them hah.

[GoJu]

5x5 Cycle 2 - Week 7 - Tuesday - 10/10/2006

Narrow Stance Squats

45kgx5 - 99lbs
56kgx5 - 123lbs
67.5kgx5 - 148.5lbs
78.5kgx5 - 172.5lbs
90kgx5 - 198lbs (+2.5kg PR)

Squats felt alright today, not as good as friday but still pretty decent. Reps were hard but solid.

Bench

45kgx5 - 99lbs
56kgx5 - 123lbs
67.5kgx5 - 148.5lbs
78.5kgx3 - 172.5lbs
89kgx5 - 196lbs (+1.5kg PR)

Well today i thought my life would end, i was pretty sure the bar would crush me and kill me. However i got it :D :D The last rep was a real battle but it eventually went up. I wasnt exactly doing competition pauses, but i was definately stopping on my chest for a bit, no bouncing or touch and go. Again for the 4th set i dropped the reps to 3 so i wasnt buggered for the set that matters, if i hadnt done this again i dont think i would have gotten the heavy set.

Also after i did the heaviest set my upper back felt like i had just done 500 reps of barbell rows, guess that means i must be using my upper back well when it counts without me relising.

BB Row

33.5kgx5 - 73.5lbs
42.5kgx5 - 93.5lbs
51kgx5 - 112lbs
60kgx5 - 132lbs
69kgx5 - 152lbs (+1.5kg)

Rows were solid today, felt better then the reps on friday actually.

STANDING CABLE FLYS - REPLACING PULLTHROUGHS

27.5kgx11 - 55lbs (+2.5kg)
27.5kgx10 - 55lbs (+2.5kg -1 rep)

Felt good again, not much to say here. Think these are helping me increase my bench week to week to some degree.

Weights Decline Sit-ups

Decline Sit-ups
10kgx15 - 22lbs (+2 reps)
10kgx14 - 22lbs (+1 rep)
10kgx14 - 22lbs (+1 rep)

Decided just to go for some extra reps rather then increase weight, think ill increase the weight next week instead. These felt good today, abs were feeling nice and tired after each rep.

Review: Got PR's on every lift including the assistance lifts again so im happy :). As an added note, i will be increasing my bench by smaller intervals then the program wants me to from now on, next week im ment to go to 92kg or so however i know i wont be able to get that, so instead im going from 89kg to 90kg. Ill probably just do very small increases in this lift so as i can keep progressing on it.

good workout!

[Berserker-Power]

good workout!

Thanks

[Chrisx9118]

Congrats on getting those 5 reps on bench bro!

[Berserker-Power]

5x5 Cycle 2 - Week 7 - Thursday - 13/10/2006

Front Squats

40kgx5 - 88lbs
51kgx5 - 112lbs
67.5kgx5 - 148.5lbs (+6.5kg.... whoops)
67.5kgx5 - 148.5lbs (+6.5kg.... whoops)

I was thinking that my front squat sets felt alot harder then they normally do this week... It wasnt till i sat down and started writting this out i relised why, usually i minus 5kg from whatever the 5x5 template says as front squats are more demanding then back squats. I minused the 5kg from all sets except for my last 2 haha, smart old me. Still got them though and it wasnt massively hard which is good i guess...

Seated Military Press

42.5kgx5 - 93.5lbs
50.5kgx5 - 111lbs
58.5kgx5 - 128.5lbs
67.5kgx5 - 148.5lbs (+1.5kg)

The 58.5kg set felt heavy today, i was worried about my top set. However it went up nice and smoothly, even smoother then last week i think.

Deadlift

81kgx5 - 178lbs
97.5kgx5 - 214.5lbs
113.5kgx5 - 249.5bs
130kgx5 - 286lbs (+2.5kg)

Did all my sets DOH again today, the heavy set was pretty hard, mainly just because its deadlifts, but i still dont think its anywhere near what im capable of.

Supinated Pullups

BWx6
BWx5

No PR's this week, reps felt pretty hard though. Werent to total failure though.

Crunches

BWx16x3 (+1 rep per set)

Usual +1 rep per set today, nothing special.

Review: Got PR's on everything but chinups this week, cant complain. Looking forward to ending 5x5 in a few weeks just so i can max out my deadlift hehe.

[RipStone]

The power of the mind is unbelievable. You think you have X on the bar, thus you shouldn't lift it until you find out that X was actually Y which equals a weight a lot more than X.

Nice overhead presses. As usual, really strong work there.

You using chalk for DOH grip deads?

Good stuff man.

[GoJu]

5x5 Cycle 2 - Week 7 - Thursday - 13/10/2006

Front Squats

40kgx5 - 88lbs
51kgx5 - 112lbs
67.5kgx5 - 148.5lbs (+6.5kg.... whoops)
67.5kgx5 - 148.5lbs (+6.5kg.... whoops)

I was thinking that my front squat sets felt alot harder then they normally do this week... It wasnt till i sat down and started writting this out i relised why, usually i minus 5kg from whatever the 5x5 template says as front squats are more demanding then back squats. I minused the 5kg from all sets except for my last 2 haha, smart old me. Still got them though and it wasnt massively hard which is good i guess...

Seated Military Press

42.5kgx5 - 93.5lbs
50.5kgx5 - 111lbs
58.5kgx5 - 128.5lbs
67.5kgx5 - 148.5lbs (+1.5kg)

The 58.5kg set felt heavy today, i was worried about my top set. However it went up nice and smoothly, even smoother then last week i think.

Deadlift

81kgx5 - 178lbs
97.5kgx5 - 214.5lbs
113.5kgx5 - 249.5bs
130kgx5 - 286lbs (+2.5kg)

Did all my sets DOH again today, the heavy set was pretty hard, mainly just because its deadlifts, but i still dont think its anywhere near what im capable of.

Supinated Pullups

BWx6
BWx5

No PR's this week, reps felt pretty hard though. Werent to total failure though.

Crunches

BWx16x3 (+1 rep per set)

Usual +1 rep per set today, nothing special.

Review: Got PR's on everything but chinups this week, cant complain. Looking forward to ending 5x5 in a few weeks just so i can max out my deadlift hehe.

great work! lol at the front squats, that's happened to me before on bench press! grip's getting strong man, DOH deads looking good!

sweet workout!

[Berserker-Power]

The power of the mind is unbelievable. You think you have X on the bar, thus you shouldn't lift it until you find out that X was actually Y which equals a weight a lot more than X.

Nice overhead presses. As usual, really strong work there.

You using chalk for DOH grip deads?

Good stuff man.

Im sorta pissed i did it thought because today was ment to be my LIGHT day hahah. oh well.

Nah no chalk on the DOH and cause of my sumo lifting style most of my hand is on the smooth parts of the bar, grip isnt really an issue for me at this weight which is good i guess :)


great work! lol at the front squats, that's happened to me before on bench press! grip's getting strong man, DOH deads looking good!

sweet workout!

Thanks goju, I think the CoC previously up to closing #2 really helped my grip for things like this as it doesnt even really feel like an effort to DOH 130kg at the moment

[Berserker-Power]

Hey guys, sorry for the lack of updates over the last few days. Anyway here is what has been going on.

Saturday i missed my workout as i had no time at all, however i wasnt to upset with this as it allowed me to move my first day of the (training) week back to monday and get everything back to normal.

I trained today and just went on trying to his 5RM's on lifts without having done the 3 rep sets a few days before. I felt pretty seedy today still from drinking on the w/e and thought it would be a struggle, however i managed to get all my lifts :).

Tomorrow i am actually going to New Zealand for 2 weeks, im going to try to find a gym there for the wednesday and friday of this week. My plan is to go on with the workouts as per 5x5 except this will be my last week of the program. It will be hard to keep up training over in NZ so ive decided to bring this cycle of 5x5 to a close (also because my bench has stagnated basically).

So in another words this week ill still do 5x5 then the week after (when im still in NZ i will have a week off to let my body recover). Then When i get back to Sydney on the 30th of oct (after a week off to recover) I am going to start doing WSB/Sheiko hybrid with a few small changes im making to suit my own needs.

Ill try to post up my workout from today tomorrow or so if i can get on the net over there, i dont really have time to as im still yet to pack and i have to be up in 7 hours lol. Anyway cya soon guys.

[Berserker-Power]

Late update from early this week (Im in New Zealand at the moment so its hard to update often :))

5x5 Cycle 2 - Week 8 - Monday - 16/10/2006

Narrow Stance Squats

46kgx5 - 101lbs
57.5kgx5 - 126.5lbs
69kgx5 - 151.5lbs
80kgx5 - 176lbs
92.5kgx5 - 203.5lbs (+2.5kg PR)

Squats were hard but i got the PR so i cant complain. This is the last week of this cycle so glad to get a PR.

Bench

46kgx5 - 101lbs
57.5kgx5 - 126.5lbs
69kgx5 - 151.5lbs
80kgx5 - 176lbs
90kgx5 - 198(+1kg PR)

Another bench PR :D this was even harder then last week and i was really pushing to get the last rep, i think this is a pretty accurate maximal 5RM for me. Form felt pretty good.

BB Row

35kgx5 - 77lbs
43.5kgx5 - 95.5lbs
52.5kgx5 - 115.5lbs
61kgx5 - 134lbs
70kgx5 - 154lbs (+1kg)

The heavy set was the first time ive really struggled on these. The same thing happened last cycle where i felt like i could get PR's forever then i suddenly slowed right down, guess its a good time to though considering im finishing ths cycle anyway haha. 5th rep was hard, only just got it to touch my chest.

STANDING CABLE FLYS - REPLACING PULLTHROUGHS

27.5kgx12 - 55lbs (+1 reps)
27.5kgx12 - 55lbs (+2 reps)

Suprised how much stronger these felt this week, specially after a really hard PR on bench. Im guessing its because its a new exercise and

Weights Decline Sit-ups

11.25kgx15 - 25lbs (+1.25kg)
11.25kgx14 - 25lbs (+1.25kg)

Got a PR on weight today and still got the same reps. Did 1 set less then normal today as i was totally stuffed at the end.

Review: Got all my PR's on my last monday session so im happy, specially good to get my bench 5RM to a nice round number at 90kg. Once im at home ill update with more info saying all my improvements in each lift etc.

[Berserker-Power]

Today was a random workout that I did at a gym that i found in NZ. They didnt have a power rack so i sort of did abit of a random workout loosly based around my wednesday 5x5 sessions

Random sort of 5x5 workout - Deadlift, Back - 19/10/06

Seated DB Press

15kgx6
22.5kgx5
27.5kgx5
30kgx6

I did seated DB press as the gym didnt have a power rack to do these in... and because SOME 50KG ECTOMORPH WAS DOING ****ING BICEP CURLS IN THE ONLY SQUAT RACK. Anyway... the weight listed is per DB of course hah. Felt pretty good i guess, DB's feel alot diff after using a barbell for so long.

Light Front Squats

40kgx5
50kgx5
65kgx5

Not much to say here, form felt good.

Deadlifts

60kgx4
100kgx5
120kgx3
140kgx5 - 308lbs (+10kg :D)

Well i decided i mite go for a 1RM today, but changed my mind. Went for 140kg for 3 reps, however i got 5 reps... thats a 10kg PR on what i did last week :D.

Seated Cable Row

90lbsx6
135lbsx7
165lbsx6

Lat Pulldown

120lbsx6
150lbsx6
180lbsx5

Did these instead of pullups today, mostly cause i felt like it... but them not having a pullup bar didnt help my cause.

DB Hammer Curls

15kgx7
15kgx6

Felt good, long time since ive done these.

Review: Great workout overall mostly because of a 10kg PR on deads. Deads are basically back to what they use to be which is awesome.

[RipStone]

Congrats on all the PRs bro. Your bench is getting up there....nice!

Have fun in NZ. :)

[GoJu]

nice leg and back work going on Berzerker!

[Berserker-Power]

Congrats on all the PRs bro. Your bench is getting up there....nice!

Have fun in NZ. :)

Thanks man, yeh im happy its back up to where it use to be. Even happier about pulling 140kg for 5 reps :D


nice leg and back work going on Berzerker!

Thanks man. Honestly was so weird training in a gym after training at home for so long. Squatting infront of a mirror was wierd and put me off abit. Had to try to look almost to the ceiling so i couldnt see myself lol.

[Chrisx9118]

Great session bro. Nice deads.

I guess getting used to squatting without a mirror is better then getting used to squatting with a mirror in my case lol.

[Berserker-Power]

Great session bro. Nice deads.

I guess getting used to squatting without a mirror is better then getting used to squatting with a mirror in my case lol.

Thanks mate.

Yeh i find without the mirror i can really think about my form and concentrate on it, the mirror really puts me off, probably cause the ugly face looking back at me puts me off haha.

[RipStone]

<------------------- HATES squatting in front or a mirror.

[Berserker-Power]

Hey guys, my week off after my last 5x5 cycle is nearing its end and its time to get back into training (thank god). Must say it worked out well that my week off was during my holiday in New Zealand haha. For my next training cycle ive decided to go onto the Spytech WSB hybrid template for the next 9 weeks or so. I had printed it off before i went away and wrote up my plan for the next 9 weeks, however today when i had a look at the site he has changed it quite alot - http://www.spytechonline.com/shwsb/ - been thinking about changes i could make to the program i already had written out for the last hour or so and basically came to the decision.. STUFF IT. Im just going to do exactly what is written on the site at the present and see how it goes.

MY plans at the moment are when i get back on monday, start this spytech training straight away and continue it for about 9 weeks or so. After that i will deload for a week of have a week off, then begin a EDT cycle for 8-10 weeks as well. Then after that i will decide either to do another spytech cycle with my own changes made to it if needed (changes i feel are needed after running the cycle once before), or just go with 5x5 again. Then from then on ill just keep going between spytech/wsb and 5x5 to keep making gains.

Anyway without further-a-do here is my plan for the next 9 weeks on the wsb hybrid template.

Monday - DE or RE Pressing Movements + Tri, Chest, Shoulder, Upper back, Abs assistance

Tuesday - ME Deadlifts + Hip, Hamstring, Upper Back, Bicep, Abs assistance

Wednesday - REST

Thursday - ME Pressing Movements + Tri, Chest, Shoulder, Upper back, Abs assistance

Friday - ME Squat/GM + Lowerback, Hamstring, Upperback, Bicep assistance


On the template it is optional to do speed deads on friday's session however i think there is already plenty of volume and i dont need anymore.

Also i am sticking with DE benching at the present to see how i go with it, if i dont think its benefiting me at all i am going to change it to a RE pressing day.

Now onto the actual exercises, Ive decided that weeks 4 and 7 i will decrease volume by 1-2 sets per exercise to deload a little as there is alot of volume in this program.

The follow is what i will be doing weeks 1-3 on the program, every 3 weeks i am going to change my assistance work all around. Every 2 weeks I think I will change my ME movements, except ill decide during the programs when i will and what I will change them to.

Monday - DE/RE Pressing Day

Flat/Incline/Decline DE Bench - 10 sets of 3 reps @ 45-55% of 1RM, 45-60s rest, increase 5% each week until 55% is reached then drop back to 45% and start again

Seated DB Press - 3 sets, 3-5 reps, rest as needed

Decline Skullcrushers - 3 sets, 8-12 reps, 60s rest

Cable Pushdowns - 3 sets, 8-12 reps, 60s rest

Cable Flys - 3 sets, 8-12 reps, 60s rest

Narrow Grip Lat Pulldowns - 3 sets, 8-12 reps, 60s rest

Ab work.

Tuesday - ME Deadlift Day

Deadlift Variants (Conventional Deadlift, Sumo Deadlift, Rack Pulls) - Either doing 3-6 singles @ 90% or more, or Sheiko Protocol.

Cable Adduction - 2 sets, 8-12 reps, 60s rest

Cable Abduction - 2 sets, 8-12 reps, 60s rest

One Leg DB Squats - 2 sets, 5-7 reps, rest as needed

Wide Grip Pullups - 3 sets, 3-7 reps, rest as needed

Standing Barbell Curls - 3 sets, 5-7 reps, rest as needed

Ab work.

Thursday - ME Pressing Day

Barbell Bench Variants (incline, decline, flat, military, smith, etc), Floor Presses (bb or db) - Either doing 3-6 singles @ 90% or more, or Sheiko Protocol.

Overhead DB Extention - 2 sets, 3-7 reps, rest as needed

Incline DB Bench - 3 sets, 8-12 reps, 60s rest

Rear Cable Laterals - 3 sets, 10-15 reps, 30s rest

Wide Grip BB Rows - 3 sets, 8-12 reps, 60s rest

Wide Grip Lat Pulldowns - 3 sets, 8-12 reps, 60s rest

Ab work.

Friday - ME Squat/GM Day

ME Squat Variations - Wide Stance Squats, Olympic (ATG) Squats, Narrow Stance Squats, Box Squats (varying heights, wide or narrow stance), Any GM variation.

Bent Leg GoodMorning - 3 sets, 10-12 reps, 60s rest

Leg Curls - 2 sets, 10-12 reps, 60s rest

Shrugs - 3 sets, 3-7 reps, rest as needed

Incline DB Curls - 3 sets, 10-15 reps, 60s rest

Ab work.
_____________________________

Well there you have it.. That is what the first 3 weeks will look like for me. I have weeks 4-6 and 7-9 worked out as well but will take ages to type out and its not to different to this, just changes to my assitance exercises for each of the 3 week groups + I dont think many of you would care that much :).

The only thing about this program that i havent decided on is whether on the ME days just to do 3-6 singles above 90% or to try out the Sheiko ME protocol which looks like..

50% 5x1,60% 5x1,70% 4x2,75% 3x2,80% 2x2, 85% 1x2,80% 2x2,75% 3x2,70% 4x1,65% 6x1, 60% 8x1,55% 10x1,50% 12x1; where 5x1 = 1 set of 5 reps.

Havent quite decided yet. What is your guys opinions on the program and the ME work?

[RipStone]

Regarding whether or not to run a Sheiko cycle, it depends on your work capacity and your tolerance to workload. Sheiko gets to very, very challenging on the high intensity weeks, espeically towards the latter weeks of the cycle(if you are doing the peaking cycle at least). If you can physically handle it, then by all means give it a run. Just keep in mind that you may have to reduce volume on assistance lifts as a result.

[Berserker-Power]

Regarding whether or not to run a Sheiko cycle, it depends on your work capacity and your tolerance to workload. Sheiko gets to very, very challenging on the high intensity weeks, espeically towards the latter weeks of the cycle(if you are doing the peaking cycle at least). If you can physically handle it, then by all means give it a run. Just keep in mind that you may have to reduce volume on assistance lifts as a result.

That sounds like a challange.... ;). Guess there is only one way to find out if its to much or not :P. I wont be doing the peaking cycle i dont think, just normal sorta WSB ME stuff, rotating lifts every 2 weeks. The other sheiko ME he recommends (apart from the peaking one) is very high volume so i dont think ill do it this time around anyway...

[Berserker-Power]

NEW PROGRAM STARTING TODAY!!!

WSB Spytech Hybrid - Week 1 - DE Bench Day - 30/10/06

DE Bench - 45% 1RM

45.5kgx3repsx10sets - 100lbs

Bar speed was great today which is what i have to do... Form decent to considering i just had a week off and usually my form feels average at low weights on bench.

Seated DB Press

16.5kgx6 (wu)
24kgx6x3 - 53lbs

Weight is written per DB jsut so you guys know :). Some of you mite remember 2 weeks ago when i was in NZ at a gym i did i think 32.5kg DB's for reps, the difference at home is i have very large "Olympic" DB's. I think the extra size makes them alot harder to stabilizer and hence makes the movement harder using them compared to standard DB's. Still though the exercise felt good.

I stopped about a rep short of failure on the last 2 sets, is this the correct thing to do? or should i stop even sooner?

Decline Skull Crushers

60 second rest all sets

23kgx10 - 51lbs
23kgx9 - 51lbs
23kgx8 - 51lbs

These felt good today, weight wasnt very high compared to usual but i droped it on purpose because of the very short rest periods im not use to.

Narrow Grip Lat Pulldown

60 second rest all sets

30kgx6 (wu)
45kgx10x2 - 99lbs
45kgx8 - 99lbs

These felt good to, except i think i need to concentrate on the mind muscle link with my back more when i do these rather then just completing rep after rep.

Cable Pushdowns

60 second rest all sets

15kgx11 - 33lbs
15kgx10 - 33lbs
15kgx8 - 33lbs

Went light today cause Tri's were already pretty tired and im really not use to this short rest period stuff haha.

I was throwing up how to do these, either elbows flared, or doing them sort of like skullcrushers, what i decided on was a wider grip with elbows tucked in a little and using a more skullcrusher type movement as i believe it mimics the movement of my bench alot better then the other ways of doing it. Felt great so cant complaing.

Cable Flys

60 second rest all sets

27.5kgx11 - 60.5lbs
27.5kgx10x2 - 60.5lbs

27.5kg is both side of the pully's added together jsut so you know. Ive noticed the weight i place onto my cable pullies seem to be alot more accurate then ones ive used at many gyms, probably cause its a pretty direct system, not a system of 200 cables that move when u do a exercise. A good example is the Pushdowns above, i remember at one gym i was doing something like "150lbs" pushdowns, yet with this more direct system im doing 33lbs lol...

Anyway Flys felt abit meh today, could see my chest working but couldnt feel it as much as i wanted to.

Abs

Crunches BWx16x2

Hanging Leg Raises BWx10x2

Didnt do any weights abs today, was aboslutely stuffed after this 60second rest stuff :).

Review: All in all today went ok considering i got off a plane and basically went straight home at and started training. Nice to start a new program that is constantly changing, alot more interesting then 5x5 i must say. Nice to do some exercises i never would normally.

60 seconds rest on most sets really takes it out of me specially when my cardio sucks and ive never done more then 6 reps in training before. Definately new to me, but thats a good thing, should shock my body into some growth.

Tri's are fried, i can hardly use them at the moment heh.

[Berserker-Power]

WSB Spytech Hybrid - Week 1 - ME Deadlift Day - 31/10/06

ME Sumo Deadlifts

60kgx6 (wu)
100kgx3 (wu)
120kgx3 (wu)
130kgx2 (wu)
150kgx1 - 330lbs
155kgx1x4 - 341lbs

Aim for me today was to do 3-6 singles over 90% 1RM. I actually dont know what my 1RM is but im guessing somewhere around 165ish kg. Meaning that i did 5 reps above 90% 1RM today which im happy with. Ive decided for my first ME exercise to do Sumo deads, ill do these next week as well then swap for a different exercise, probably rack pulls next.

Cable Adductions

60seconds rest

3.75kgx11 (L+R) - 8.25lbs
3.75kgx10 (L+R) - 8.25lbs

First time ive ever done anything like these before, they are bloody hard haha, its embarrasing using such a tiny weight, then again i train at home so it doesnt matter :P. Ego crushers these are. Anyway over all they felt good, never really felt that part of my body being worked before (although im sure it has). Hopefully these will help my squats and deads.

Cable Abductions

60seconds rest

3.75kgx10 (L+R) - 8.25lbs
3.75kgx9 (L+R) - 8.25lbs

Same comments as above for these as well. Only thing i have to do next week is make sure i can hold onto something behind me when i do these to stay stable and work the muscles im ment to be. It was fine doing my right side but i didnt bother moving the ankle strap over to my other pully for my left side so i couldnt hold onto my power rack in this position and it made it very hard to stay balanced and work the correct muscle 100%, but ill fix this next week.

Wide Grip Pullups

BWx3x2
BWx2.8

I was dissapointed with these at first cause i remember doing more reps previously in my first 5x5 cycle, but i went backed and checked and i was using either a bench or a slight push off the floor



Wide grip pronated chins

BWx5 - no bench helping (+1 rep)
BWx4 - no bench, bit of a push off the ground with my feet

No bench this week, just used abit of a push off the ground with my feet, not much though. Felt better then using the bench for sure.

So i should actually be happy with this result as i was using no help at all and a grip almsot as wide as i can go on my chinup bar. The last set i thought i could get 3 reps but just was short of getting a full ROM, which sucks cause i wasnt planning on going to failure.

One Leg Bulgarian DB Squats

13.5kg DB's (27kg total)

27kgx5 (L+R) - 59.5lbs
27kgx4 (L+R) - 59.5lbs

These were AWESOME, ive never done these before and i loved them. My glutes are so sore today it isnt funny haha. The weight i could use was pretty crappy compared to my normal squats, but i guess unilateral work has abit of a learning curb as i had to worry about balance to and i guess i was squatting most of my BW ontop of it, which is obviously harder with 1 leg :) haha. I went deep as i could on these, until my knee of the leg that was up on the bench touched the floor which made my squatting leg at about a right angle.

Ill definately be putting these in somewhere for all 9 weeks if i can, thats how much i liked them.

Standing BB Curls

1-2 mins rest (Narrow grip to hit inner bicep)

30kgx7 - 66lbs
30kgx6x2 - 66lbs

I always use very strict form with BB curls at the present time. I have tuesday as my inner bicep day and friday as my outter bicep day. Gripping the bar narrow or wide makes it harder then a more "normal" grip, but i want to hit all parts of the bicep.

Abs

Decline Weighted Situps 12.5kgx7x2 - 27.5lbs

Standing Cable Crunches 15kgx7x2 - 33lbs

Did the standing crunches my just using my high cable pully with lat bar and placed it behind my neck then did a crunch standing, never tried them before but i liked them quite abit. Went pretty far away from failure on all ab work as im abit concious of pushing myself hard on them when im doing them 4 days a week.

Review: Good session today, happy with my deads and found an awesome new exercise that i like :). Looking forward to my ME bench day on thursday.

What do you guys think about how close to go to failure on assistance work? should i stop 1 or so reps shy of failure?

[RipStone]

Very nice work with those sumo pulls man. Looking strong there. Also, DB Bulg. split squats defintley take some getting used to, but the fact that you were able to use the weight you did the first time doing them is great cus most people can't use a lot of weight the first time being the balance aspect is so critical.

Regarding assistance work and failure, I prefer to stay shy of failure whenever possible. I mean sometimes it happens, that is just the nature of training, but try and shy away from it. It will no doubt help with recovery.

[Berserker-Power]

Very nice work with those sumo pulls man. Looking strong there. Also, DB Bulg. split squats defintley take some getting used to, but the fact that you were able to use the weight you did the first time doing them is great cus most people can't use a lot of weight the first time being the balance aspect is so critical.

Regarding assistance work and failure, I prefer to stay shy of failure whenever possible. I mean sometimes it happens, that is just the nature of training, but try and shy away from it. It will no doubt help with recovery.

Thanks man, i though thought the weight i used on the split squats was actually pretty wimpy hah, balance was definately a challange though, specially because of a head injury i suffered a few years ago which can effect mine.

I try to go about 1 rep shy of failure, is that right? or should i go like 2-3 shy?

[RipStone]

I try to go about 1 rep shy of failure, is that right? or should i go like 2-3 shy?

1 rep shy is fine IF you feel that is allowing you to recover sufficently for your next workout and you are progressing well that way.

[Berserker-Power]

Whoops Read this first - I got back last night from a trip down to another state (been going on alot of holidays lately havent I haha). Anyway i missed fridays workout, i just had literally no way to do it which is a shame :(. Anyway i got back late last night and ended up training at about 11:50pm with my usually monday session (I know it was more like training twice on tuesday but i wasnt going to miss another session), then i came here to update my journal and relised i missed out putting up last thursdays session so sorry for the late update but i swear i put it up here last week lol.

WSB Spytech Hybrid - Week 1 - ME Pressing Day - 2/11/06

ME Flat Bench

barx6 (wu)
40kgx6 (wu)
60kgx4 (wu)
70kgx2 (wu)
80kgx1 (wu)
87.5kgx1 (wu)
95kgx1x4 - 209lbs

Aim for me today was to do 3-6 singles over 90% 1RM. As with my DL im not exactly sure what my 1RM is but im guessing around about 100kg (220lbs), so these were 4 singles at about 95% 1RM. Pretty happy with these, im really enjoying ME days :)

Widegrip BTN Pulldowns

60seconds rest

15kgx6 (wu)
25kgx4 (wu)
35kgx3 (wu)
40kgx9x2 - 88lbs
40kgx7 - 88lbs

Like doing BTN pulldowns cause i dont feel any shoulder pain like some people do and i feel them in my lower part of my lats unlike any other exercise.

Overhead DB Extention

60seconds rest

10kgx12x2 - 22lbs

Never tried these before, the first half or so of the sets feel so easy, then my pathetic endurance slows me down haha.

Incline DB Bench

17.5kgsx11x3 - 38.5lbs

Weights written per DB. Not much to say here, felt ok, using lighter weights cause im not going to failure and doing higher reps annoys me. Guess i just have to suck up the ego, i have never done higher reps before and it feels like its shocking my body into some good growth.

Widegrip BB Rows

50kgx8x2 - 110lbs
50kgx7 - 110lbs

Felt good, again not much to say here. Didnt deweight the weight, just normal BB rows with a wider grip.

Rear Cable Laterals

5kg per side of the cross over system x10x2 - 12lbs per side

Cable rear and side laterals feel SO much harder then standard DB rear laterals, guessing because you get much more continuous tension during the whole ROM.

Abs

Standing Cable Crunches 15kgx7x2 - 33lbs

Didnt do much abs today as they were still abit sore so took it easy.

Review: Overall im happy with the benching in this session, i really enjoy ME days :). The only thing i dont like is how little weight im using on the higher rep exercises :(, guess thats to be expected though considering ive never done about 6 reps before.

[RipStone]

Nice ME work. Way to get in all those singles.

Regarding higher rep work and lower weight, your body just have to acclimate to a new stimulus. Once it does, you will be able to use more weight for high rep work and when this happens you will explode in size.

[Berserker-Power]

Nice ME work. Way to get in all those singles.

Regarding higher rep work and lower weight, your body just have to acclimate to a new stimulus. Once it does, you will be able to use more weight for high rep work and when this happens you will explode in size.

Yeh thats true, but the amount of doms im getting from the high rep work, I think I should already be gaining quite alot of size

[Berserker-Power]

WSB Spytech Hybrid - Week 2 - DE Bench Day - 6/11/06

DE Bench - 50% 1RM

50kgx3repsx10sets - 110lbs

Think I found a way to set up abit quicker then i was before. Bar speed was average during the first 2-3 sets but then i started to focus and the rest of the sets felt nice and fast.

Seated DB Press

16.5kgx4 (wu)
24kgx6x3 - 53lbs

Weight is written per DB. As mentioned last week its alot harder using these bigger DB's then the ones i use to use in the gym, for an idea i was using 32.5's last time i was in a gym but can only use 24's at home :(. Didnt go for PR's as i was pretty tired and had a big weekend drinking so i was happy to get the same reps and weight as last week.

Decline Skull Crushers

60 second rest all sets

23kgx11 - 51lbs (+1 rep)
23kgx10 - 51lbs (+1 rep)
23kgx9 - 51lbs (+1 rep)

Got an extra rep in each set so cant complain about a PR.

Narrow Grip Lat Pulldown

60 second rest all sets

30kgx7 (wu)
45kgx11 - 99lbs (+1 rep)
45kgx10 - 99lbs
45kgx10 - 99lbs (+1 rep)

Got an extra rep on the first and last set and whats better is im not near as sore as i was after doing these last week which is good.

Cable Pushdowns

60 second rest all sets

15kgx12 - 33lbs (+1 rep)
15kgx11 - 33lbs (+1 rep)
15kgx9 - 33lbs (+1 rep)

Extra rep on all sets, probably go up in weight next week.

Standing Cable Flys

60 second rest all sets

27.5kgx13 - 60.5lbs (+2 reps)
30kgx11 - 66lbs (+2.5kg +1rep)
30kgx10 - 66lbs (+2.5kg)

I bring the handles abit more infront of me rather then downwards like normal to hit my upper chest more as it needs it. Got pretty good PR's on these today.

Abs

Skipped abs today as it was 1am in the morning and i was stuffed.

Review: Considering how bloody tired i was and how crap my diet was over the week this workout wasnt to bad as i got a few PR's.

Sorry for the late update :)

[RipStone]

Yeh thats true, but the amount of doms im getting from the high rep work, I think I should already be gaining quite alot of size

DOMs don't = size. Excess calories and progressive overload is what accounts for adaptation.

[JoeyTS]

I appologize if its stated and I missed it, but what kind of rest intervals do you use in between your ME singles? also, is it a strick timed rest or do you just go by feel?

I am trying incorporate doubles and singles and want to learn what others do during thier routine. thanks.

[Berserker-Power]

DOMs don't = size. Excess calories and progressive overload is what accounts for adaptation.

Yes but DOMs does = muscle tissue dmg, with excess calories muscle repair mixed with the overload from spytech/wsb should = good size gains :)

[Berserker-Power]

I appologize if its stated and I missed it, but what kind of rest intervals do you use in between your ME singles? also, is it a strick timed rest or do you just go by feel?

I am trying incorporate doubles and singles and want to learn what others do during thier routine. thanks.

For ME work I usually do it by feel, but I dont rest for longer then 5 minutes between singles, so i use that as my upper limit.

Hope this helps.

[Chrisx9118]

Nice session for being tired and all bro!

[JoeyTS]

For ME work I usually do it by feel, but I dont rest for longer then 5 minutes between singles, so i use that as my upper limit.

Hope this helps.

That is what I do, and think most may be using 5 min as a upper limit but going on feel for the most part as well.

Keep up the good workouts. Thanks for the reply, and nice journal.