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 Post subject: Re: Bulking phase
PostPosted: Thu Nov 03, 2011 5:17 am 
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Gorilla
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Location: England
So today I started my new 5x5 compound movement. I dropped down to 90kg on the bench (had been lifting 100kg) as the sets are now in a 5 not a 3.
Workout felt solid & intense. On the last two sets I felt really good & banged out the reps. Think next week I shall go for 95kg.

My eating has been good the last few days but I may start dropping calories on none lifting days. Also not what but when I eat needs a little adjusting. Eating 100g of pasta at 16:00 leaves me full to long so when my evening meal is due I have to force it down!

3/11/2011

Flat barbell bench:
1x12 50kg warm up
1x8 70kg warm up
5x5 90kg working sets

Bar dips body weight:
12x2 1x18 Solid last set pleasing

Incline dumbbell presses:
1x12 60kg
2x9 60kg

Cable tricep pulldown:
1x20 50 plate
1x12 55 plate
1x10 60 plate

Cable flys:
3x12 30 plates each side

Cable Kick back (weakness of mine kick backs):
per arm: 1x10 4th green plate
1x8 5th green plate
1x13 4th green plate

Right shoulder started aching a bit on the kick backs.

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 Post subject: Re: Bulking phase
PostPosted: Fri Nov 04, 2011 4:35 am 
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Gorilla
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Leg day today. Started doing the full deep squats in the 5x5. Everything felt really good & felt strong. Will push the squats to 110kg next week as I still had a lot in my tank when done with squats.

4/11/2011

squats:
1x20 free bar(20k)
1x15 70k
5x5 100k

Stiff leg dead lifts (first time doing these so took it easy):
3x10 70k
5x2 80k

calve raises:
4x25

Leg press:
1x15 150k
1x10 200k
1x13 230k
Threw in calve pushes with these 3xfailure

Leg extensions:
50 rep running rack. Started on 77 plate, Ten reps then move up a plate.

Weighted calve raises:
10x3 124 plate

Laying ham curls just to have a final burn:
2x15 30 plate

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 Post subject: Re: Bulking phase
PostPosted: Fri Nov 04, 2011 9:26 am 
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Elephant
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Location: Scotland
Good lifting all round man.

For leg press how deep do you go and where do you place your feet?

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 Post subject: Re: Bulking phase
PostPosted: Fri Nov 04, 2011 1:40 pm 
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Gorilla
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I get as deep as I can mate. As for feet position I usually stick to a position on the day. Today I went shoulder width & medium on the hight

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 Post subject: Re: Bulking phase
PostPosted: Mon Nov 07, 2011 2:53 pm 
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Gorilla
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Awake 24 hrs by the time I got into the gym. Pretty solid workout. 5x5 on the deads at 100kg to get a bench mark in the new rep/set ranges.  Grip is loads better now & prob push the weight to 110kg next week. Always had a weak lower back so may take a little time to make any major leaps



Dead lift
 1x15 45k
1x10 60k
1x8 80k 
5x5 100
1x1 120k (just to sample the weight)

Hammer chins 12-8
Wide grip 8-8

Barbell rows-underhand grip
1x15 60k
1x10 80k
1x15 80k
1x8 90k

Bicep dumbbell curls
1x20 20k
Triple drop set, 1x8 32k 1x8 28k 1x8 20 k.  X2 

 Horizontal bicep cable curls.
1x15 45 plate
1x8 50 plate
1x10 50 plate drop into 1x10 35 plate 

Cable narrow row:
1x15 42 plate
1x10 56plate
1x7 70 plate

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"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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 Post subject: Re: Bulking phase
PostPosted: Tue Nov 08, 2011 4:55 am 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
8th nov.



Decline bench:
20xfree bar
1x15 50k
1x12 70k
5x5 90k

Dips:
10-15-15-10

S mc incline: Warm chest back up
1x15 50k

Seated chest press:
1x15 40k
1x10 50k
1x7 60k

French press into close grip bench, 10 reps French into 10 close grip = one set:

3x10 35 k

Cable chest, 21's. 7 high 7 medium 7 low:

X2 6th yellow plate

Tricep pull down: whole stack:

1x7 32.9
1x8 32.9
1x8 32.9

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"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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 Post subject: Re: Bulking phase
PostPosted: Wed Nov 09, 2011 1:13 pm 
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Gorilla
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Posts: 876
Location: England
9/11/2011


Squats felt good. Defiantly more in my tank after finishing the 5x5 but as this was only the second workout going fully deep I don't want to run before I can walk. Will push 110k next week I think.

The stiff leg dead lifts didn't feel quite right. Think I need to get the technique down still so I just stripped the weight to make sure my hamstring were engaged as I was feeling more my lower back.

Squats
Free bar x20
10x50k
8x70k
5x90k

5x5 105kg

Stiff  legged deads:
1x8 50k
1x5 60k
1x5 80k
1x5 50k

Leg press:
1x15 150k
1x12 200k
1x8 240k
3xfailure on calve pushes after each set

Leg curls:
3x77 10

Calves raises:
3x 10 134 plate 

Laying ham curls
1x10 45
1x8 50

Food has been good las few days. Plenty of wholefoods & greens:)

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"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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 Post subject: Re: Bulking phase
PostPosted: Sat Nov 12, 2011 7:35 am 
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Gorilla
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Posts: 876
Location: England
11/11/11

Just shoulders had to be done today. My pressing is steadily improving. Need to be careful as the joint on the left should feels terrible even when I steady the bar to squat. Solid workout blasted through it.

Presses
1x20 24 k
1x15 36k
1x12 48k
1x10 52k
1x7 56k

Cable side raises:
1x10 15 plate 
2x8 15 plate

Rear raises
1x15 20k
2x12 24k
1x15 24k

Shrugs in small frame:
15x50k
2x10 70k

21's up right rows:
Wide, med & narrow grips
7-7-7x2 35k

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"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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 Post subject: Re: Bulking phase
PostPosted: Mon Nov 14, 2011 5:16 am 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
So today was first session on powerlifting routines. Dropped a day off my usual 4 day split & now focusing on more the big moves. Everything felt great & I hit every weight I wanted to lift.

More pleasing were my dips. These use to kill my sternum so I just persevered & found the right width to hit my triceps. Trial & error.
Squats were great again & I feel confident I'll be progressing well with these.

Cheers to chewybaws for some great advise.

Bench press:
1x20 free bar
1x12 50K
1x10 70K
5x5 92.5k

Dips:
1x16 Bodyweight
1x10 +5k
1x18 +5
1x12 +10k

Upright Rows:
1x20 free bar
1x20 60K
1x15 80K
1x10 80K
1x5 100K

Squats:
1x20 free bar
1x15 60k
1x10 80K
5x5 110k

superset squats with tricep pull downs

1x15 x3 Whole stack 32.9k

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"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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 Post subject: Re: Bulking phase
PostPosted: Tue Nov 15, 2011 6:53 pm 
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Posts: 21042
Location: Austin, TX
Awesome lifts, man!

Great to see such a detailed journal as well.

Have an outstanding week of lifting!

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 Post subject: Re: Bulking phase
PostPosted: Wed Nov 16, 2011 12:59 pm 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Thank you Robert. It's good to get the numbers down but also how the actual workout it's self felt. 

Second powerlifting session of the week & I had been itching at work all night to get to the gym.

Really does suck working a 12hr shift at night but I head right to the gym after & I usually lift/train really well. Food in take has been great for a good while now & I am gaining all the time so I need to start looking at the numbers more.

Deads:
1x10 60k
1x10 80k
4x5 105k
1x5 107.5k

Struggled with chins today.

Wide grip chins:
1x6 
1x7

Hammer grips:
2x8

Dumbbell shoulder  press:
1x15 44k
1x12 48k
1x9 52k
1x5 60k (struggled)

Side raises:
3x12 20k (very strict & slow)

Shrugs superset with above:
3x10 64k dumbbells 

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"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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 Post subject: Re: Bulking phase
PostPosted: Fri Nov 18, 2011 5:47 am 
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Gorilla
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Posts: 876
Location: England
End of week one on strength/power lifts. Must say that I have really enjoy this week. The extra day off along with the new volume of compounds has been great.

Also I'm amazed how much my core has responded to more compounds. I feel solid when I set to squat ect

Can't wait for Monday, rest & skyrim now :)


Bench:
1x20 free bar
1x10 50k
1x8 70k
4x5 90k
1x5 92.5k

Squats:
1x10 free bar
1x10 50k
1x10 80k
5x4 105k
1x5110k

Superset with squats (no belt)

Curls:
1x15 17.5k
X15 20k
1x15 25k

Upright rows:
1x15 70k
1x15 80k
1x10 80k (belt on from this point for rows)
2x10 85k

Cable crunches:
1x15 80plate
1x12 85plate
1x10 90plate

Cable curls
1x10 35plate
1x10 45plate
1x10 50 plate

30mins vacuuming haha

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"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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 Post subject: Re: Bulking phase
PostPosted: Mon Nov 21, 2011 4:36 am 
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Gorilla
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Posts: 876
Location: England
Guess what. I feel I have been doing to many sets & as this is meant to be power lifting the sets & rep ranges needed tweaking. Today was a proper pyramid system as by the later weeks in my plan it's all about that last set being a max & obviously how I was lifting in this phase before wouldn't of suit a power lifting plan.

Today was really about testing where I currently sit so when I fill in the calculator I can see the progression. This is all pretty much 5x5 but in my last sets as this is a testing week I lifted till I failed. Next week it will all be more structured.

Squats were amazing! I could of easily gone heavier but I know this will benefit me on the p'lifting plan as the weight really jumps up round week 6. Had a great workout & was inspired before I hit the gym. Great workout

Warmup:
10 hammer chins
10 pushups

Flat barbell press:
1x5 50k
1x5 70k
1x5 80k
1x5 85k
1x7 90k

Dips:
1x15 body weight
1x13 +5k
1x8 +10k
1x12 +10

Squats:
1x5 50k
1x5 80k
1x5 100k
1x5 110k
1x10 120k (could of gone heavier)

super set tricep pull downs with squats:
1x20 30.6k
1x10 32.9 (whole stack)
1x15 32.9 (whole stack)

Barbell underhand rows:
1x25 50k
1x15 70k
1x15 75k
1x10 80k
1x10 85k

_________________
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


Last edited by veggiesasquatch on Mon Nov 21, 2011 8:03 am, edited 1 time in total.

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 Post subject: Re: Bulking phase
PostPosted: Mon Nov 21, 2011 7:17 am 
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Gorilla
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Posts: 532
Location: Sunshine Coast, Queensland, Australia
Impressive workout man!

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 Post subject: Re: Bulking phase
PostPosted: Mon Nov 21, 2011 8:04 am 
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Gorilla
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Posts: 876
Location: England
Cheers matey. I felt like I had more in my tank but looking at the spreadsheet this won't be the case in a few weeks.

My biggest advice for people is don't kill yourself on the lighter weights on a pyramid. Keep a few stored for set 5 :)

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"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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