Baco Bacon's No-Lollygagging Lofty Linear Gains!

[baco_bacon]

.....Yeeea.

I just typed up this entire post, but then my computer lagged and it shut down and it did not auto-save. ANYWAY. Now marks the time I stop f*cking with my diet, my routines, my mindset, and my sessions.

Basically, I have lifted for a little over 2 years and have made decent gains. I've gone from a stickling weighing in at 122 lbs morning weight to 180~ morning weight as of now. Problem is, I have maintained this weight for almost 9 months with fairly small strength gains. I have gotten leaner, but nothing extraordinary. I also have never ran a linear program before, and now it is time I get on that. This program that I plan on running is known as Bill Starr's 5x5 - the spreadsheet for my next 9 weeks is attached.

In summary, for the next four weeks I will be working up to my best 5RM's and then after that I will be smashing PR's erry day. Soccer is also over in three weeks, meaning more recovery will be available and much needed.

Here are the 5RM's I have set to begin:

• Squat: 335x5
• Bench: 215x5 - I have hit 225x5 before, but now I am resetting with a complete lockout.
• Row: 185x5 - My rows will ALL be done from the ground AKA "Pendlay Rows"
• Deadlift: 365x5 - NO BOUNCES. My best is actually 365x4 no bounce. Oh well. Shoot me
• Press: 145x5 - touch and go

These are the weights I should be hitting in 9 weeks (if all goes as planned):

• Squat: 380x5 / 390x3
• Bench: 242.5x5 / 250x3
• Row: 210x5
• Deadlift: 415x5
• Press: 165x5

I am also going to throw in weighted chins 1x per week. I would like to be pulling up +75x5, and obviously > than that after


A few other goals I have in mind are (may not be completely related to lifting):

• More than 3 A's in school. No less than a b-. History and Zoology will be difficult with my teacher's, but it can be done.
• Have a better idea on what I would like to do after school, and WORK on that
• Increase working skills @ the YMCA
• Buy a car by Christmas.
• SAVE MONEY. SAVE SAVE SAVE MONEY.
• Eat healthier. More protein. More food.
• Somehow clear up my acne... it has been getting progressively worse on my face, chest, neck, and back... I think it is partially do due me eating so unhealthy lately. I've gotta fix that up.
• Weigh 190 in the next 9 weeks. That is morning weight. That would be a little over 1lb a week for a while. It should be easy, but easy is not what I'm going for. I need this to be as lean of gains as possible.
• More will come if I think of them, for now, I've gotta post up my workout... and....

HAPPY HALLOWEEN!!!


First workout upcoming.

[baco_bacon]

Bill Starr's 5x5
Week 1 / Day 1

Squat
w/u
bar x 10
bar x 10
155 x 5
195 x 5
235 x 5
275 x 5
315 x 5 SLOW negative, explode up

Bench Press
w/u
bar x 10
95 x 5
125 x 5
150 x 5
175 x 5
200 x 5

Rows
bar x 10
95 x 5
105 x 4
125 x 5
150 x 5
170 x 5

Accessory
Decline Situps: BWx8(x3)


Notes
Felt solid. Squats felt SO good. I tried to control the weight as much as possible and explode up. 315 was cake. Bench was fairly easy as well. I am not used to benching after squats, but I'll grow accustomed to it in soon enough. Resetting my form to completely lock out every rep. Rows easy. Toooooo easy. I lifted with Sam once again and I have a feeling we'll be killing it together for a long time. He's going heavier than me in everything at the moment and I'm pissed. Haha, thanks for the motivation buddy.

[Nood]

1st?

damn bro, u havent changed much since i last (not tryna hate)

but with this new log u got a lot of sh!t ahead of you to get done...

get errr dun

[baco_bacon]

1st?

damn bro, u havent changed much since i last (not tryna hate)

but with this new log u got a lot of sh!t ahead of you to get done...

get errr dun

Not at all lol. No hate taken. No matter what anyone says I always store it as constructive criticism.

Oh man... Am I ready.

Thanks N00d.

[guitargoalie]

in man, i like how you have outside goals as well, you have good intentions and seem to be a very positive guy, good luck!

[SyphilisBrah]

in on first page.

my sig pretty much pertains to what you are doing now, so i suggest you read it.

[Mayweatherjr]

Good shiit today. Everything light but like we were talking about, the reset will definitely be worth it in the long run. Everything was heavy today for me. Felt a little weak cus you delayed my pump bro!! Haha in all seriousness though I'm so excited for Wednesday's front squat. No idea what weight I'll start at but it will definitely be my first recovery day in a long time. Bench is 230 + some clips haha probably 2 on each side for a micro jump to 232.5 for 3x5. Deadlift...I don't even know.

They didn't budge on the joining fee at all. Its $100 so I'm not so sure Ill be signing up but I have 2 more of those passes and I don't mind paying the $6 because we have epic workouts there!

edit: pumped for some friendly competition over the next 9 weeks

[B-Neva]

in on this ****gy time

[iLovemyLuxe]

strong as fuk
mirin hard

[TheHumanTripod]

INNNNN... hopefully this goes well because I might jump on this routine for my cut.

[JohnB46]

to many of your logs to follow. and you can't even remember to stop by my one!

[xKyle10]

Basically, I have lifted for a little over 2 years and have made decent gains. I knew this feel 180~ morning weight as of now. Problem is, I have maintained this weight for almost 9 months with fairly small strength gains.this feel, i know, except i was mid 180s, bish I have gotten leaner, but nothing extraordinary.feelsbatman

These are the weights I should be hitting in 9 weeks (if all goes as planned):

• Deadlift: 415x5 PREPARE YOUR ANGUS, this and bench will be the HARDEST, so hard breh but you can do it

good stuff baco, y u need new log though bish-mang, now gotta unsub then resub, whore.

5 stars, will read to grandchildren on a kindle since paper wont exist

fap fap

fap


yeah, mang. you got this **** though seriously. the best workouts i HAVE EVER HAD, were in the presence, or directly lifting with people who were bigger/stronger than me, i so know that feel and by summer, im sure my buddy will have surpassed a few of my lifts and will be raping me in oly lifts and teaching me them. in 4 getting that DL up, and raping in life. lets gooooooooooooooooooooooooooooooooooooooooooooooooo o

[IzzyT]

Subbed.

Reps 4 life if you can teach Sam to deadlift, lol.

[pawanlap]

All I can say is HOLY PHUCK at your progress Baco.


BRB holy increase on every fukin lifts haha, great job man.


I'm sure Madcows going to do wonders for you and in on first page!

[Foxr32]

This is cute!


I feel you on the no gains for 9 months story of my life,im starting my log again tomarrow!
Ive already been setting up my nutrtion better i just need time+consistency now.

Oh, and i have been following yor logs for a loooonnnngggg time now baco,just sayin!

[DDon1996]

Another goal: Get in a sesh with the Don, Christmas break.


Edit: Also Woodinville crushed Eastlake... Are you excite?


Edit2: \/\/\/\/\/\/\/ I wanna lift with you too.

[Jared509]

Hoppin on this after I finish bulking >> cut >>> then bulk again..


Dis sho am good

[_BiG_M]

Good luck Baco!

Monstrous weights incoming? I'm in!

[Ryandrummer]

Pshhh Baco, log #3?

Actually I think I'm on my 3rd log, with Somerandom. Haha

Anyways good luck man, holy fuuuuuuuuuuuuuuuuuuuu your projected weights..

[Foxr32]

just read the first post again.....

brb buying a car at christmas
brb just got rid of acne(accutane)
brb tryna gain weight
brb saving money
brb improving working skills

alot of stuff mutual right now haha.
im bout to hit up my new workouts today check my log later.

[baco_bacon]

in man, i like how you have outside goals as well, you have good intentions and seem to be a very positive guy, good luck!

Thanks man I promise I'll remain as positive as possible haha

in on first page.

my sig pretty much pertains to what you are doing now, so i suggest you read it.

I've read it. That is one true quote haha

Good shiit today. Everything light but like we were talking about, the reset will definitely be worth it in the long run. Everything was heavy today for me. Felt a little weak cus you delayed my pump bro!! Haha in all seriousness though I'm so excited for Wednesday's front squat. No idea what weight I'll start at but it will definitely be my first recovery day in a long time. Bench is 230 + some clips haha probably 2 on each side for a micro jump to 232.5 for 3x5. Deadlift...I don't even know.

They didn't budge on the joining fee at all. Its $100 so I'm not so sure Ill be signing up but I have 2 more of those passes and I don't mind paying the $6 because we have epic workouts there!

edit: pumped for some friendly competition over the next 9 weeks

Definitely. You will kill it tomorrow and I'm pumped to help a brotha out with front squats because those are noice.

I'm deadlifting as well. 340x5 is my top set. LIGHT.

in on this ****gy time

Disappoint you will be not

strong as fuk
mirin hard

Haha thanks man!

INNNNN... hopefully this goes well because I might jump on this routine for my cut.

Well you'll see for yourself because I promise I will dedicate myself to this program and logging every workout.

to many of your logs to follow. and you can't even remember to stop by my one!

Lol only 3! And both are now cancelled so only one

I honestly stop by yours almost errday. I hardly post anymore.

good stuff baco, y u need new log though bish-mang, now gotta unsub then resub, whore.

5 stars, will read to grandchildren on a kindle since paper wont exist

fap fap

fap


yeah, mang. you got this **** though seriously. the best workouts i HAVE EVER HAD, were in the presence, or directly lifting with people who were bigger/stronger than me, i so know that feel and by summer, im sure my buddy will have surpassed a few of my lifts and will be raping me in oly lifts and teaching me them. in 4 getting that DL up, and raping in life. lets gooooooooooooooooooooooooooooooooooooooooooooooooo o

lol'd. I just want to start an entire new everything regarding to lifting.

Subbed.

Reps 4 life if you can teach Sam to deadlift, lol.

challenge accepted mr. squatalot

All I can say is HOLY PHUCK at your progress Baco.


BRB holy increase on every fukin lifts haha, great job man.


I'm sure Madcows going to do wonders for you and in on first page!

Lol I missed you brah. Thanks

This is cute!


I feel you on the no gains for 9 months story of my life,im starting my log again tomarrow!
Ive already been setting up my nutrtion better i just need time+consistency now.


Oh, and i have been following yor logs for a loooonnnngggg time now baco,just sayin!

SOML.
FUUUUU.

I'll check it out! Agreed.

And thanks for following along man.

Another goal: Get in a sesh with the Don, Christmas break.


Edit: Also Woodinville crushed Eastlake... Are you excite?


Edit2: \/\/\/\/\/\/\/ I wanna lift with you too.

They did!? Woodinville beat us about 32-30 but will will play them again if we demolish Bethel. I'm excited.

I will be gone from the 18th ---> 29th in Arkansas brah.... but you staying all break? We can get in 2 or so sessions after the 29th.

Hoppin on this after I finish bulking >> cut >>> then bulk again..


Dis sho am good

dis gun b good

Good luck Baco!

Monstrous weights incoming? I'm in!

Extremely!

Pshhh Baco, log #3?

Actually I think I'm on my 3rd log, with Somerandom. Haha

Anyways good luck man, holy fuuuuuuuuuuuuuuuuuuuu your projected weights..

lol nice man!

I'm anxiously waiting for these next few weeks to creep up

just read the first post again.....

brb buying a car at christmas
brb just got rid of acne(accutane)
brb tryna gain weight
brb saving money
brb improving working skills

alot of stuff mutual right now haha.
im bout to hit up my new workouts today check my log later.

haha we always have similar stories! I fukkin hate acne. It's been horrible this entire school year so far. Just today it felt slightly better but that's it. Brb eating healthy one day and it feels better.

Definitely.



Squat/Press/Deadlift tomorrow. Gonna be easy as fawk though lol. I apologize to everyone if this log starts out slow. By December it should be ballin'.

[SomeRandom]

In on first page! I'm always hesitant to jump in on people's logs 512512561 pages in, but I've lurked your log several times. Subbing now that the opportunity is prime.

125-180? That's the exact bulk I'm trying to undergo right now. Currently half way there... any words of wisdom from someone who's already been there would be cool!

Awaiting linear gains from madcows.

[Teenwolf2]

New log holy hell baco. I love 5x5 routines

[Koedog]

Why have you been 16 for like 3 years?

[baco_bacon]

In on first page! I'm always hesitant to jump in on people's logs 512512561 pages in, but I've lurked your log several times. Subbing now that the opportunity is prime.

125-180? That's the exact bulk I'm trying to undergo right now. Currently half way there... any words of wisdom from someone who's already been there would be cool!

Awaiting linear gains from madcows.

Haha feel free to post whenever, no matter how long the journal is. I appreciate all the support.

Only advice I would give it get your mind into it. Everything else follows from there. I haven't had my mind in the whole 'lifting' business lately and what did that lead to?

Oh wait, not much.

I've made most progress when I have been most dedicated. Everything ie: diet, training, routines branch out from dedication IMHO.

New log holy hell baco. I love 5x5 routines

Haha why is everyone so surprised!!! Me too... so far

Why have you been 16 for like 3 years?

You mean 5 months lolwut?

[DDon1996]

They did!? Woodinville beat us about 32-30 but will will play them again if we demolish Bethel. I'm excited.

I will be gone from the 18th ---> 29th in Arkansas brah.... but you staying all break? We can get in 2 or so sessions after the 29th.

Ye brah. Worked security at the game, brb sideline seats. Was cool seeing WV which is like 8th or 9th beat 1st in state. Final score was like... 17 to 14? Eastlake ****ed up hard a few times- fumbled @ like the 5 and WV recovered, threw 3 int, one being in the last minute when they had the chance to score. In all honesty though we both know Ferris is gunna win state... again.

**** me without lube. I think I'm going to be there like the 21st to the 27th... That's not for sure though.

Why have you been 16 for like 3 years?

Like half a year, lol.... Strong time keeping ability.

[muscletraps]

Good luck baco, your goals are easily attainable and you could surpass them too if you keep going after 9 weeks, especially if your bulking 10lbs.

[BigBoss2]

you got those numbers baco

[Koedog]

Like half a year, lol.... Strong time keeping ability.

[baco_bacon]

Ye brah. Worked security at the game, brb sideline seats. Was cool seeing WV which is like 8th or 9th beat 1st in state. Final score was like... 17 to 14? Eastlake ****ed up hard a few times- fumbled @ like the 5 and WV recovered, threw 3 int, one being in the last minute when they had the chance to score. In all honesty though we both know Ferris is gunna win state... again.

**** me without lube. I think I'm going to be there like the 21st to the 27th... That's not for sure though.

Daaaaaamn son. Well figure it out 'cause we gotta sesh it up more. December is when things are going to really get interesting.

I'll let you know how Bothell plays against Bethel friday

Good luck baco, your goals are easily attainable and you could surpass them too if you keep going after 9 weeks, especially if your bulking 10lbs.

you got those numbers baco

Encouragement much accepted



Bill Starr's 5x5
Week 1 / Day 2

Front Squat
w/u
bar x 10
115 x 5
135 x 5
155 x 5
175 x 3
Only front squatted because Sam and I both thought we'd stick with them for our recovery squat day. Decided to both follow the routine @ a 5x2 regular squat setup which will proceed next wednesday. Was supposed to work up to 235x5(x2). Next week will be 240x5(x2).

Press
w/u
bar x 5
bar x 5
85 x 5
95 x 5
120 x 5
135 x 5

Deadlift
w/u
135 x 5
205 x 5
255 x 5
295 x 5
340 x 5
Ugh I hate the hex plates. Definitely deadlifting in the rubber mats next time because this got ANNOYING.

Accessory
Situps - BWx8(x3)

Notes
Fun but light.... next workout will commence Saturday. Busy all day Friday with marching band so it'll have to wait. I feel as if I haven't even lifted today. brb bored. 320x3 squat, 205x3 bench, 175x3 rows. Light, but PERFECT form will be used. 320x5 squat Monday. Already getting excited!

Weighed 186.2 after workout starving/thirsty. Will begin posting my PWO weights from now on