sosso Posted May 13, 2009 Author Share Posted May 13, 2009 Yeah and loving it. It took me a while to get into it but now I think it's great. Link to comment Share on other sites More sharing options...
xphilx Posted May 13, 2009 Share Posted May 13, 2009 cool. i think i'll start with that programm, too when i get back from my holidays in july. looking forward to see new pb's from you. Link to comment Share on other sites More sharing options...
sosso Posted May 13, 2009 Author Share Posted May 13, 2009 Cool, I'm looking forward to seeing how you go. I really like the progression, especially having a heavy triple on the second squat/bench/row day, like I did today. It gives you an idea of what five reps at that same weight is going to feel like in the following workout. Hopefully I'll go for some new PB's pretty soon. Hoping for 140 squat, 95 bench and 160 dead Link to comment Share on other sites More sharing options...
sosso Posted May 15, 2009 Author Share Posted May 15, 2009 15/05 Squat2 x 5 x 20 kg 1 x 5 x 65 kg1 x 5 x 75 kg1 x 5 x 85 kg1 x 5 x 95 kg1 x 5 x 110 kg Bench2 x 5 x 20 kg 1 x 5 x 50 kg1 x 5 x 57.5 kg1 x 5 x 65 kg1 x 5 x 72.5 kg1 x 5 x 80 kg Row1 x 5 x 47.5 kg1 x 5 x 52.5 kg1 x 5 x 57.5 kg1 x 5 x 62.5 kg1 x 5 x 67.5 kg Link to comment Share on other sites More sharing options...
sosso Posted May 18, 2009 Author Share Posted May 18, 2009 No training over the weekend..lots of eating though. I might do some lifting tonight, but I'm not sure yet. I had a vaccination for tetanus & diphtheria on Friday and of course it went into my shoulder, so it's still sore.. I also have to have a MMR booster and start my Hep B vaccinations before next semester.. fun fun. Link to comment Share on other sites More sharing options...
sosso Posted May 19, 2009 Author Share Posted May 19, 2009 19/05 Squat2 x 5 x 20 kg 1 x 5 x 65 kg1 x 5 x 75 kg1 x 5 x 85 kg1 x 5 x 85 kg OH Press2 x 5 x 20 kg 1 x 5 x 42.5 kg1 x 5 x 47.5 kg1 x 5 x 52.5 kg1 x 5 x 57.5 kg Deadlift1 x 5 x 87.5 kg1 x 5 x 97.5 kg1 x 5 x 112.5 kg1 x 5 x 127.5 kg Link to comment Share on other sites More sharing options...
sosso Posted May 20, 2009 Author Share Posted May 20, 2009 20/05 Squat2 x 5 x 20 kg 1 x 5 x 65 kg1 x 5 x 75 kg1 x 5 x 85 kg1 x 5 x 95 kg1 x 3 x 112.5 kg1 x 8 x 85 kg Bench2 x 5 x 20 kg 1 x 5 x 50 kg1 x 5 x 57.5 kg1 x 5 x 65 kg1 x 5 x 72.5 kg1 x 3 x 82.5 kg1 x 8 x 65 kg Row1 x 5 x 47.5 kg1 x 5 x 52.5 kg1 x 5 x 57.5 kg1 x 5 x 62.5 kg1 x 3 x 70 kg1 x 8 x 57.5 kg Link to comment Share on other sites More sharing options...
joelk Posted May 20, 2009 Share Posted May 20, 2009 Hopefully I'll go for some new PB's pretty soon. Hoping for 140 squat, 95 bench and 160 dead Keep us posted mate, look forward to seeing how you go Link to comment Share on other sites More sharing options...
sosso Posted May 20, 2009 Author Share Posted May 20, 2009 I sure will. I need to get some chalk before I go for the deadlift PB. My hands were killing me after the rows today. Link to comment Share on other sites More sharing options...
xphilx Posted May 20, 2009 Share Posted May 20, 2009 dude, how far below your actual 5RM did you start the program? Link to comment Share on other sites More sharing options...
sosso Posted May 20, 2009 Author Share Posted May 20, 2009 Here's what I did - Week 4: 5 x 115 kg (5RM when I started)Week 3: 5 x 112.5 kgWeek 2: 5 x 110Week 1: 5 x 107.5 kg * This was the plan but I actually started squats at 105 kg. Bench Week 4: 5 x 80 kg (5RM when I started)Week 3: 5 x 77.5 kgWeek 2: 5 x 75 kgWeek 1: 5 x 72.5 kg Deadlift Week 4: 5 x 135 kg (5RM when I started)Week 3: 5 x 130 kgWeek 2: 5 x 125 kgWeek 1: 5 x 120 kg * I have only been adding 2.5 kg each week instead of 5 kg for deadlifts. Just put your 5RM's at week 4 and take approximately 2.5 % off each week until you're back at week 1. Link to comment Share on other sites More sharing options...
xphilx Posted May 20, 2009 Share Posted May 20, 2009 ok, cool. thanks man. one more thing:what if you're aiming for let's say 115Kg for your new 5RM. 90% (weight for the 4th set) of 115Kg would be 103,5Kg, 80% would be 92, 70% would be 80,5 and so on. what weight do you chose for the first four reps? i guess you wouldn't put on exactly 103,5Kg, right? Link to comment Share on other sites More sharing options...
sosso Posted May 20, 2009 Author Share Posted May 20, 2009 I sent you a PM. Link to comment Share on other sites More sharing options...
sosso Posted May 23, 2009 Author Share Posted May 23, 2009 23/05 Squat2 x 5 x 20 kg 1 x 5 x 67.5 kg1 x 5 x 77.5 kg1 x 5 x 87.5 kg1 x 5 x 97.5 kg1 x 5 x 112.5 kg Bench2 x 5 x 20 kg 1 x 5 x 52.5 kg1 x 5 x 60 kg1 x 5 x 67.5 kg1 x 5 x 75 kg1 x 5 x 82.5 kg Row1 x 5 x 50 kg1 x 5 x 55 kg1 x 5 x 60 kg1 x 5 x 65 kg1 x 5 x 70 kg Barbell Curls3 x 10 x 32.5 kg Bench Dips1 x 10 (+20 kg)2 x 12 (+20 kg) Link to comment Share on other sites More sharing options...
sosso Posted May 25, 2009 Author Share Posted May 25, 2009 25/05 Squat2 x 5 x 20 kg 1 x 5 x 67.5 kg1 x 5 x 77.5 kg1 x 5 x 87.5 kg1 x 5 x 87.5 kg OH Press2 x 5 x 20 kg 1 x 5 x 45 kg1 x 5 x 50 kg1 x 5 x 55 kg1 x 5 x 60 kg I think that's a PB both for reps and single because I'm pretty sure I hadn't tried 60 kg strict press even for 1 rep before today. Deadlift1 x 5 x 90 kg1 x 5 x 100 kg1 x 5 x 115 kg1 x 5 x 130 kg Nice session overall. Link to comment Share on other sites More sharing options...
joelk Posted May 25, 2009 Share Posted May 25, 2009 I sure will. I need to get some chalk before I go for the deadlift PB. My hands were killing me after the rows today. Just spit on your hands, works just as well Great work on the overhead press mate, that's some heavy weight for the number of reps Link to comment Share on other sites More sharing options...
sosso Posted May 26, 2009 Author Share Posted May 26, 2009 I'll have to try that. Link to comment Share on other sites More sharing options...
sosso Posted May 27, 2009 Author Share Posted May 27, 2009 27/05 Squat2 x 5 x 20 kg 1 x 5 x 67.5 kg1 x 5 x 77.5 kg1 x 5 x 87.5 kg1 x 5 x 97.5 kg1 x 3 x 115 kg1 x 8 x 87.5 kg Bench2 x 5 x 20 kg 1 x 5 x 52.5 kg1 x 5 x 60 kg1 x 5 x 67.5 kg1 x 5 x 75 kg1 x 3 x 85 kg1 x 8 x 67.5 kg Row1 x 5 x 50 kg1 x 5 x 55 kg1 x 5 x 60 kg1 x 5 x 65 kg1 x 3 x 72.5 kg1 x 8 x 60 kg Link to comment Share on other sites More sharing options...
hilary wright Posted May 27, 2009 Share Posted May 27, 2009 Your muscular and strength Metamorphasis is mind boggeling. Great work! Link to comment Share on other sites More sharing options...
sosso Posted May 29, 2009 Author Share Posted May 29, 2009 Thanks hilary 29/05 Squat1 x 5 x 70 kg1 x 5 x 80 kg1 x 5 x 90 kg1 x 5 x 100 kg1 x 5 x 115 kg Bench1 x 5 x 55 kg1 x 5 x 62.5 kg1 x 5 x 70 kg1 x 5 x 77.5 kg5 singles @ 85 kg - about 10 seconds between each. Felt heavy today..shoulders have been sore. Row1 x 5 x 52.5 kg1 x 5 x 57.5 kg1 x 5 x 62.5 kg1 x 5 x 67.5 kg1 x 5 x 72.5 kg Link to comment Share on other sites More sharing options...
sosso Posted May 31, 2009 Author Share Posted May 31, 2009 31/05 Squat1 x 5 x 70 kg1 x 5 x 80 kg1 x 5 x 90 kg1 x 5 x 90 kg OH Press1 x 5 x 47.5 kg1 x 5 x 52.5 kg1 x 5 x 57.5 kg1 x 5 x 62.5 kg - tough. Deadlift1 x 5 x 92.5 kg1 x 5 x 102.5 kg1 x 5 x 117.5 kg1 x 5 x 132.5 kg I need to buy some chalk! Link to comment Share on other sites More sharing options...
sosso Posted June 3, 2009 Author Share Posted June 3, 2009 03/06 Squat1 x 5 x 70 kg1 x 5 x 80 kg1 x 5 x 90 kg1 x 5 x 100 kg1 x 3 x 117.5 kg1 x 140 kg PB1 x 145 kg PB1 x 8 x 90 kg Holy crap.. 140 flew up, could have got 3 reps and 145 felt good too. I decided to save 150 kg for another time So happy! Bench1 x 5 x 52.5 kg1 x 5 x 60 kg1 x 5 x 67.5 kg1 x 5 x 75 kg1 x 3 x 85 kg1 x 8 x 67.5 kg Decided to keep the weights the same as last time. Wasn't happy with the speed I lifted 85 kg last time but today was better so I'll try again. Row1 x 5 x 52.5 kg1 x 5 x 57.5 kg1 x 5 x 62.5 kg1 x 5 x 67.5 kg1 x 3 x 75 kg1 x 8 x 62.5 kg Link to comment Share on other sites More sharing options...
joelk Posted June 3, 2009 Share Posted June 3, 2009 Great squat mate, congratulations!! Link to comment Share on other sites More sharing options...
xphilx Posted June 3, 2009 Share Posted June 3, 2009 holy shit! well done! Link to comment Share on other sites More sharing options...
sosso Posted June 3, 2009 Author Share Posted June 3, 2009 Thank you both Feeling great! Link to comment Share on other sites More sharing options...
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