LennartHxC workout log

[LennartHxC]

Hi everybody,

I'm Lennart
- Rotterdam, Holland
- 17 years old
- about 1,95m tall or 6ft 4
- want to become strong and muscly

I just started with the Bill star/ Madcow 5x5 routine

projected 5RM before starting
Squat 5x90/198lbs
Bench 5x55/121lbs
BB row 5x50/110lbs
Military Press 5x30/66lbs
Conv. Deadlift 5x80/176lbs


Projected 5RM after cycle
Squat 5x107,5/237lbs
Bench 5x62,5/138lbs
BB row 5x60/132lbs
Military Press 5x37,5/83lbs
Conv. Deadlift 5x100kg/220lbs


Actual 5RM
Sumo Deadlift 5x100/220lbs
Squat 5x100/220lbs
Bench 4x60/132lbs

This monday I'll start with the 3rd week of the Bill starr routine, I will not post the last two weeks because I havent set any pr's and it was hardly any effort.

This set-up of the scheme is like this

Monday - Heavy
5x5 Squat
5x5 Benchpress
5x5 BB row
- Weighted Hyperextension 2 sets
- Abs 4 sets

Wednesday - Light
4x5 Deadlift
4x5 Military Press
4x5 Squat
- Abs 3 sets

Friday - Medium
4x5 Squat
1x3
1x8
4x5 Benchpress
1x3
1x8
4x5 BB Row
1x3
1x8
- JM press 3 sets
- BB curl 3 sets
- Triceps extension sets

Abs - I will change the way of training abs during the cycle, I do not like Weighted situps because it hurts my lowerback.

I hope you get me because my english is not that good and if you have questions shoot them !

[LennartHxC]

I will write everything down in lbs

Week 3 - heavy day

Squat
5x 88
5x 110
5x 143
5x 165
5x 192,5
- some difficulties to keep my tightness okay

Bench
5x 55
5x 66
5x 77
5x 99
5x 115,5
- pretty easy

Pendlay row
5x 55
5x 66
5x 77
5x 88
5x 110
- Tried to do it as strict as possible

Then some ab work

Suitcase deadlifts with Barbell
+- 10x 66
+- 10x 88
Then tried to do it with a dumbbell
+- 10x66

Nice exercise for the first time, will take a movie next time.

Hyperextension
+-10x BW +33kg
+-10x Bw +33kg

[LennartHxC]

Training of yesterday - light day

Deadlift
5x 99
5x 121
5x 143
5x 176
- everything was speed reps

Military press
5x 44
5x 44
5x 55
5x 66
- Same as for the squat, cant wait till next week

Squat
5x 88
5x 121
5x 143
5x 143
-_- i dont like light squattin

Then did about 40 assisted chins in 5 sets widest stance.
3 sets situps on decline bench

Stretched and back to home

[LennartHxC]

Medium day


Squat
5x88
5x121
5x143
5x165
3x198
8x149

Benchpress
5x55
5x66
5x77
5x99
3x116
8x88

BB row
5x55
5x66
5x77
5x88
5x110 - had to do 3 times but I wasnt thinking LOL
8x83


BB curl
8x72 PR
7x72
4x66 couldnt do more due the pump

JM press
8x72
8x72
8x66

Triceps extension
8x50 PR
8x50
8x50
- just started with this exercise

After that 3 sets plankholds

3x planks

[LennartHxC]

Squat
5x88
5x121
5x143
5x165
5x198

Paused Bench
5x55
5x66
5x77
5x99
5x116

BB row
5x55
5x66
5x77
5x88
5x110

Hyperextension
2 sets Bw+44

After that abs and planks