There are many like it, but this one is mine

[ogre21793]

Mon, 1/17

The 1st triset, killed me, literally. It took me 10 minutes to even be able to go on to the 2nd one, and I stayed pretty light on it the whole time. Will hit it harder next round. Only went with 3 rounds of the triset, also, would have been even more dead if I had tried the 4th. I was a bit scared to even try squatting the 155 lbs on the 3rd run, since my legs were giving out walking around.

Quads triset
Back Squats...... 225x6 185x6 155x6
Dumbbell Lunge.. 50x12 bwx12 bwx12
Leg Extension.... 85x15 55x20 40x25 -- finally found a low enough weight.... heh

Posterior Triset
SLDL............... 136x6 185x6 185x6
Good Mornings.. 45x12 45x12 45x12 -- haven;t done these in years, stayed way low
Leg Curls ........ 55x25 70x25 85x25 -- guessed way low... will start around 130 on these next time, since muscles used are a bit diff than the other exercises


Craig's workout

Squats
110x5,5,5

Bench Press
135x5 -- he forgot he was supposed to do 125 today.
125x5,4

Seated Cable Row
130x5,5,5

Pushups
bwx31,22

[ogre21793]

Wed, 1/19

After 1 complete rotation of the GBC program, i can safely say.. its a freakin' killer.

Shoulder Triset
Standing OH Press ....145x6 135x4 115x4
Seated Dumb Press ...40x12 35x10 25x12
Dumb Laterals ..........15x25 10x25 10x25

Biceps Triset
Barbell Curl ............... 80x6 70x6
Incline Dumb Curls ..... 25x12 20x12
Ez Bar Preacher Curl ...35x25 35x25

Triceps Triset
Weighted Dips ...............+30x6 +30x6
Incline Tricep Dumb Ext ...25x12 25x12
BtN Tricep Ext ...............25x25 25x25


Craig's stuff

Squats
115x5,5,5

Standing OH Press
80x5,5,4

CG Chinups
bwx5,5,4

Pushups
bwx32,20

[ogre21793]

Fri, 1/21

Chest Triset
Bench Press ... 225x5 185x5 155x6 155x6
Incline BP ...... 135x10 95x8 65x12 65x12
Dumb Press .... 35x22 25x20 20x25 20x25

Back Triset
CG Chinups ....... bwx6 . bwx5 .bwx3 .bwx4
Seated Row ..... 170x12 170x12 160x12 160x12
Rope to Neck ... .90x25 .80x25 .70x25 .60x25

External Rotation
20x10,10,10

[Bronzebird]

Alright you got some good plans and back up plan. The fived day rest cycle has worked for me without overtraining symtoms. Good luck man!

[ogre21793]

Sat, 1/22

Craig's stuff

Squats
125x5,5,5

Bench Press
130x5,5,5

Seated Cable Row
140x4
130x5,5

Pushups
bwx32,24

[ogre21793]

Sun, 1/23

morning wt: 226.5

Got to the gym late, or I would have done 4 sets of each of these today. I will next rotation.

Quad Triset
Back Squats .... 245x6 .185x6 .155x6
Lunge ..............+50x12 bwx12 bwx12
Leg Extension.....70x25 .60x25 .60x25

Posterior Triset
SLDL ................ 225x6 ..185x6 .185x6
Arched GM .........70x12 ..45x12 ..45x12 --- will start around 95 next time, feeling better with these
Leg Curl ............130x25 115x25 115x25

[ogre21793]

Mon, 1/24 - end of 2nd GBC rotation

I am starting to like this German Body Comp program. I am loving the burn and pump at the end of the trisets. The Doms isn't as bad now as it was the 1st time through either. I guess I have already gained a bit of lactic acid tolerance just after 1 rotation. I am surely not burning less in the gym, definitely burnt more this 2nd run through, since I got the weights closer to where they should be.
I should keep my strength, since i am doing at least a little heavy work right at the start, unlike some 'burn' programs, which will be all lighter stuff, and you end up having to work back up on your weights when you finish the cycle. I am looking forward to being done with it, so I can start working on a strength program again. I just want to do it all, all the time, and like it all, heh.

To review: trying to get 6, 12, then 25 reps, with 10 sec rest between(time to move to the next station, pretty much), and 2 mins rest between trisets(and ALMOST catch my breath, heh).

Shoulder Triset
OH Press ..................145x6 .125x6 . 105x6
Seated Dumb Press .....45x9 ..30x12 . 25x12
Dumb. Laterals ..........15x25 ..10x25 .10x25

Biceps Triset
Barbell Curl ................85x6 .65x6
Incline Dumb Curl .......25x12 20x12
Ez Bar Preacher Curl ...35x25 35x25

Triceps Triset
Weighted Dips ...........+50x6 .+50x6
Incline Triceps Ext...... 35x12 .35x12
BtN Dumb Extension.... 30x25 .25x25


Craig's Stuff

Squats
135x5,5,5

Oh Press
80x5,5,5

CG Chinups
bwx7,6,4

Pushups
bwx30,14

[ogre21793]

Wed, 1/26

Went back to the Dr today, and found out I have arthritis in both joints of my right shoulder. Explains the pain for the last months, and I guess why it has changed from my strong side to my weak side. They gave me an electro-therapy thingie, I can use whenever I want, at least. I went to physical therapy for my back years ago to get the electric treatments after surgery. I guess 1 good thing now is that I can just use it wherever I hurt, since it's mine. Guess I just keep pounding the ibuprofen and continue taking joint supps, and keeping pounding the weight too.

Chest Triset
Bench Press ...............225x4....185x6....155x6....155x6
Inc Dumb Press ...........50x12.....50x9.....40x12...30x12
Flat Fly ......................20x25....20x25....20x25...15 x25

Back Triset
Chinup/Lat Pulldown .....bwx6....bwx2+2n..120x8...120x8 -- lats/arms completely worn doing the pullovers, so had to swap to pulldowns, heh
Seated Cable Row .......150x12...120x12...110x12..110x12 - used both cables, so weight not equal to old numbers using 1 cable
Dumb Pullover .............40x25....30x25.....30x25....30x25

Dumb Ext Rotation
20x10,10,10

[ogre21793]

Thurs, 1/27

Craig's stuff

Squats
145x5,5,5

Bench Press
135x5,5,5

Seated Row
140x5
130x5,5

Push-ups
bwx35,18

[ogre21793]

Fri, 1/28

Gym was crowded, AND tonight is date night with the wife, so had to cut the 1st triset short, and half ass did my posterior work. I did at least add on some abs. hehe

Quad Triset
Back Squat............275x5.....225x6.....185x6
Speed Squat..........45x25.....45x15.....45x15
Leg Extension.........85x20.....70x15.....60x20

SLDL
185x6
225x4

Arched GM's
40x8
80x6

Weighted Leg Raise off bench - (dumbbell held between feet)
bw+10x12
bw+20x10,10

Machine Crunch
50x12
150x12
110x12
110x12

[ogre21793]

Sat, 1/29

Craig's Stuff

Squats
155x5,5,5

OH Press
85x5,5,4

CG Pullups
bwx7,5,5

Push-ups
bwx32,18

[ogre21793]

Alright, I wimped out on the rest of the GBC cycle. I made it through 3 rotations, not 6, but oh well.. my legs are incredibly sore from last friday, I can't do this to myself every 5 days. I like being a bit sore, but this is ridiculous. I am gonna start my strength program today. It is gonna be a cross between an SS program, and Poliquin's 4-5% method. I will lift 3 days per week, and will have 2 diff workouts, like SS. One difference is I won't be squatting every workout, but rather every other workout.

Workout A:
Bench
Pull-ups
-assistance work:
Weighted Dips, CG Cable Rows

Workout B:
Squat
OH Press
-assistance:
Romanian DL, Dumb OH Press

Gonna rotate the weight, and amount of reps i do workout to workout also, this is where Poliquin's method comes in.
wk 1:
workout a, 5x5, base weight
workout b, 5x5, base weight
workout a, 6x4, base +5%

wk 2:
workout b, 6x4, base +5%
workout a, 8x3, base +10%
workout b, 8x3, base +10%

wk 3:
the new base, = wk 1's base +5%.... I will actually increase a little slower than 5% every 2 weeks, so that i can continue to make gains for a longer period of time.

Rest times will be 2-3 mins, depending on how I feel, and I will continue to push up the weights every time, as long as I can finish the 1st set of 5,4 or 3 with the new weight without much trouble. The subsequent sets are just gravy, I will try to finish, but will not go to fail trying.

On the assistance work, I will just do 3 sets of 6, and will move the weight up, once I can finish all 3x6.

Not sure how long I will do this, I am never good to sticking to a timeline for long.
I am planning on doing complexes/circuits on 2 off-lifting days during the week as well, for cardio work, and will have 2 total off-days as well.

[ogre21793]

Mon, 1/31

5x5:
Bench Press
215x5,5,4,4,3

Pull-ups- pronated, slightly wider than shoulder width
bwx5,5,5,3,4

3x6:
Dips
(bw+50)x6,6,5

Seated Cable Row
170x6,6,6


Craig's Stuff

Squat
165x5,3
135x5

Bench Press
140x4
135x5,5

Seated Cable Row
140x5,5,3

Push-ups
bwx34,24

[ogre21793]

Tues, 2/1

did 30 mins on bike, reading.

Javorek Dumbbell Complex #1: do all 5 exercises in a row, with no rest, with same pair of dumbbells

Upright Row x6
High Pull Snatch x6
Squat Push Press x6
Bent Over Row x6
High Pull Snatch x6

did 1 rotation with 20 lb dumbbells, then 3 rotations with the 30 lb'ers.
It kicked my ass bigtime. I will do this complex twice a week, between lifting workouts, and will work up to 5 sets with the working weight, and then start raising the weight up.

10 mins on treadmill cooldown.

[ogre21793]

Wed, 2/2

5x5:
Squats
265x5,5,5,5,5

Standing OH Press
145x5,4,4,3,3

3x6:
Romanian DL
225x6,6,6

Seated Dumbbell Press
60x6,6,6



Craig's Stuff

Squat
165x5,5,3

OH Press
85x5,5,5

CG Chin-ups
bwx8,6,4

Push-ups
bwx34,24

[ogre21793]

Thurs, 2/3

warmed up with some barbell complexes instead of treadmill or bike, gym was over crowded bigtime, might have to go find a different gym soon.

Javorek Dumbbell Complex #1 -
20's x1
30'3 x2
25's x2
20's x1

[ogre21793]

Fri, 2/4

6x4:
Bench Press
225x4,4,4,2,2,2

Pull-ups
(bw+10)x4,4,2,3,3,2

3x6:
Dips
(bw+50)x5,6,6

Seated cable Row
180x6,6,6


Craig's Stuff

Squats
155x5,5,5

Bench Press
140x5,5,4

Seated Cable Row
140x5,5,5

Push-ups
bwx35,24

[ogre21793]

Sun, 2/6

I did my warmups, and put my 1st work set of squats on my back, and felt a twinge in my low back before starting down. I reracked, and decided to wait a day or two. I will start back up where I left off on wednesday.


Craig's Stuff

Squats
165x5,4
135x5

OH Press
90x5,4,1
85x4

Chin-Ups
bwx8,7,5

Push-ups
bwx37,24

[ogre21793]

Tues, 2/8

20 mins Bike, 120 bpm

Javorek Dumbbell Complex #1
20's x1
30's x4
20's x1

Leg Raise off Bench
bwx20
+10x15
+10x10

[ogre21793]

Wed, 2/9

6x4:
Back Squat
275x4,4,4,4,4,3

Military Press
150x4,4,3,2,2,2

3x6:
Romanian DL
225x6,6,6

Seated Dumbbell Press
60x6,6,6

[ogre21793]

Fri,2/11

6x3:
Bench Press
235x3,3,2,2,2,1

Pull-ups
(bw+20)x3,3,2,2,2,1

3x6:
Dips
(bw+50)x6,6,6

Seated Cable Row
180x6,6,6

[ogre21793]

Sun, 2/13

Squats
285x3,3,3,2,3,2 - PR, I guess.... have never had 285 on the bar at all before, although have done 275x5 a couple of times before, so not a computed 1rm pr.

Military Press
155x3,3,3,2,2,2 - PR here too, 1st time with 155 on the bar ever as well.

Romanian DL - next cycle going to start on Good Mornings, since they directly correspond to squat and deadlift better than rom dl, and without grip problems causing less effective work.
225x6,6,3 - grip fail, heh

Seated Dumb OH Press
70x5,4,5 - some other guy using the 60's, so went with these.

Going to be looking for another gym this week, tired of being crowded, and not having access to more equipment. Only 1 squat rack in my current gym, but have had no problems, since I am nearly the only guy there who ever uses it for squatting, heh.

[ogre21793]

Tues,2/15

Joined a new gym, went and did a bunch of random stuff, think I am gonna start back on a 5/3/1 next week.

Squat
225x6,6,6

Bench Press
185x6,6,6

Pull-ups
bwx6,5,4

Dips
bwx10,8

WG Bent-over Row
135x6,6,6

Good Morning
135x6,6,6

Standing calf raise
150x10,10,10

[ogre21793]

I remember liking the Wendler run I did for a few months last year. I will start it up again on sunday. Not sure which program I want to do though, 'Boring but big' sounds a bit boring, heh, imagine that. 'The Triumvirate' is probably what i will do, but 'Bodyweight Assistance' is also do-able. I like the plain old, push-ups, chin-ups, dips, etc kinda stuff, as assistance, I will probably do some of those while doing the triumvirate.
I'll go with some computed maxes from my recent workouts, will just throw in 300 for the dead max, since I haven't done them in a while, and that's the area I was in before, and even though my squat has risen since the last time on 5-3-1, as JW says, its always better to start lower.
guess 1st cycle maxes will be:

Military: 5x150, or 175 computed = 158 lb training max
Dead : 300 conservatively = 270 training max
Bench : 225x5, or 263 computed = 236 training max
Squat : 275x5, or 321 computed = 288 training max

Let's see how many cycles I can finish this time(did 3 and a half last time, I think), and where my numbers go. I will also be doing some sprints back home here once I get done with the squat and deadlift days. Will work on creating a sled to drag on these after I get a bit used to doing them regularly.



On a side note, here's my fave quote(s) form his e-book:

Question: If a person wanted to get big and strong, what would you recommend?
Answer: I would recommend the 5/3/1 program, with the Boring But Big assistance work. Then have that person drink a gallon of milk a day. Three things that are very easy and simple to do.
Question: What if that person is lactose intolerant?
Answer: Buy baby wipes. It’s gonna get dirty.

[ogre21793]

Sun,2/20

Squats, wk 1
185x5
215x5
245x10 - had another 2 or 3 in the tank, felt good

Arched GM's
115x10,10,10

Hack Squat
185x10,10,10

did 4 sets of 15 of various weighted crunches

[ogre21793]

Mon, 2/21

Had to do 5/3/1 BP at end of workout, as gym was crowded, and we all know everyone needs the bench stations to socialize.

WG Lat Pulldown
100x10,10,10,10

Incline DB Press
65x10,10,10

DB Row
50x25,20,20

Bench, wk 1
155x5
175x5
200x6 - was tired, after the other junk, would have probably had double this number in me.

[ogre21793]

wed, 2/23

Bike steady and tabatas total 40 mins

Thurs, 2/24

Deadlift
185x5
205x5
235x10

Lying Leg Curl
170x10
155x9
125x10

Leg Press
230x10,10,20

Leg Raise
bwx15
+10x15,15

[ogre21793]

Fri, 2/25

Military Press
100x5
115x5
135x10

Chin-ups
wide- bwx6
close-bwx7,4,4,2neg

Dips
bwx10,10,10,10

Face Pulls - rope/cable/seated
85x14
55x20,15

[ogre21793]

Sun, 2/27

Squats
200x5
230x5
260x10

GM's
125x10,10,10,10

Hacks
160x10,10,10

Crunches
bwx10
110x15,15,15

here;s a vid of my last squat set, showing my caving knees, and some horrible quality vid from an old digital camera we have had for years.

http://www.youtube.com/watch?v=-XphMKBvPm0

[ogre21793]

Mon, 3/7

Back from Alabama, was there for the last week, will re-do, week 2 of wendler.

Squats, 5/3/1, wk2
205x3
230x3
260x10 - video



Gm's
125x10,10 - back tight, I guess still from sitting in car 13 hours twice int he last week, who knows.

hacks
160x10,10.. same, back causing issues, stopped here

Machine Crunch
80x25
110x20
150x15,15,15,15 - these made the back feel better