sosso Posted November 8, 2009 Author Share Posted November 8, 2009 08/11 Power Clean2 x 5 x 60 kg Deadlift5 x 130 kg5 x 140 kg5 x 155 kg5 x 170 kg - done as singles, about 30 seconds in between each. Link to comment Share on other sites More sharing options...
sosso Posted November 10, 2009 Author Share Posted November 10, 2009 10/11 Squat5 x 60 kg5 x 112.5 kg5 x 122.5 kg5 x 132.5 kg5 x 142.5 kg3 x 155 kg8 x 132.5 kg Bench (paused)5 x 50 kg5 x 60 kg5 x 70 kg5 x 80 kg3 x 92.5 kg8 x 70 kg Link to comment Share on other sites More sharing options...
xjohanx Posted November 11, 2009 Share Posted November 11, 2009 Hey man! I've been reading through your log a bit now and I have to say I'm really impressed by your results. Both you and phil have developed like crazy during the time I didn't check the forum very often. After seeing your progress pictures and lifting reuslts I'm kind of curious of how you are eating. This isn't one of those "I'm gonna eat like you cause you got good results"-things (I know better than that plus we have very different goals with our training) but I'm just curious since I'm a nutrition geek.All the best to you and I bet you will nail the 200 kg deadlift soon! Link to comment Share on other sites More sharing options...
sosso Posted November 11, 2009 Author Share Posted November 11, 2009 Hey mate, thanks for the kind words Here's what I ate yesterday 1 - 7 weet-bix & soy milk2 - post-workout shake: 45g rice protein, soy milk, mixed frozen berries3 - Tempeh sandwich with spinach, tomato, vegan mayonnaise4 - Bowl of TVP & tomatoes, a few spices5 - Chick pea curry, kidney beans, spinach6 - Shake - same as #2. Link to comment Share on other sites More sharing options...
xjohanx Posted November 11, 2009 Share Posted November 11, 2009 Okay, looks like a pretty high carb, high protein, moderate fat diet or am I totally off? Thanks for sharing. Link to comment Share on other sites More sharing options...
sosso Posted November 11, 2009 Author Share Posted November 11, 2009 Yeah that's usually how it is. I usually take flax oil too. Link to comment Share on other sites More sharing options...
sosso Posted November 12, 2009 Author Share Posted November 12, 2009 12/11 I tried the original version of the Bill Starr 5x5, but with deadlifts instead of power cleans. Actually this is slightly different because usually you would have a heavy day for all three lifts, a medium day and a light day. I went for the other option, where you go heavy in one lift, medium in another and light in the last one. Squat (heavy)5 x 115 kg5 x 125 kg5 x 135 kg5 x 145 kg3 x 155 kg (was supposed to be 5, oh well.. next time) Bench (medium)5 x 50 kg5 x 55 kg5 x 65 kg5 x 75 kg5 x 80 kg Deadlift (light)5 x 100 kg5 x 110 kg5 x 120 kg5 x 130 kg5 x 140 kg Link to comment Share on other sites More sharing options...
sosso Posted November 14, 2009 Author Share Posted November 14, 2009 New routine, although it's basically the same. It's the original Bill Starr 5x5, but with deadlifts instead of power cleans. The original routine also has all the heavy lifts on one day, medium on the next, light on the next, but you can mix it up. So I'll do it like this - Monday Heavy Squat: 5 x 90 / 5 x 105 / 5 x 120 / 5 x 135 / 5 x 155Med. Bench: 5 x 50 / 5 x 55 / 5 x 65 / 5 x 75 / 5 x 80Light DL: 5 x 80 / 5 x 90 / 5 x 105 / 5 x 120 / 5 x 135 Wednesday Heavy Bench: 5 x 50 / 5 x 60 / 5 x 70 / 5 x 80 / 5 x 90Med. DL: 5 x 90 / 5 x 105 / 5 x 115 / 5 x 135 / 5 x 155Light Squat: 5 x 70 / 5 x 85 / 5 x 95 / 5 x 110 / 5 x 125 Friday Heavy DL: 5 x 100 / 5 x 115 / 5 x 130 / 5 x 150 / 5 x 170Med. Squat: 5 x 80 / 5 x 95 / 5 x 110 / 5 x 120 / 5 x 140Light Bench: 5 x 50 / 5 x 50 / 5 x 55 / 5 x 65 / 5 x 75 I've reduced the weight in the first four sets, so that I'm not so exhausted by the last heavy set. I worked out the tonnage lifted on each day and it's only a little bit less than what I was doing. I don't think it's going to be easier at all and deadlifting every workout will take some getting used to. Should be interesting! Link to comment Share on other sites More sharing options...
xphilx Posted November 14, 2009 Share Posted November 14, 2009 Should be interesting! true. looking forward to see how you will doing with this programm. Link to comment Share on other sites More sharing options...
sosso Posted November 16, 2009 Author Share Posted November 16, 2009 I went to a different gym today & the weights are in pounds. Bench - heavy5 x 1105 x 1355 x 1555 x 1755 x 200 Deadlift - medium5 x 2005 x 2305 x 2555 x 3005 x 340 Squat - light5 x 1555 x 1855 x 2105 x 2405 x 275 Link to comment Share on other sites More sharing options...
sosso Posted November 18, 2009 Author Share Posted November 18, 2009 18/11 Deadlift - heavy5 x 2255 x 2555 x 2855 x 3305 x 375 Squat - medium5 x 1755 x 2105 x 2405 x 2655 x 315 Bench - light5 x 1105 x 1105 x 1205 x 1455 x 165 Link to comment Share on other sites More sharing options...
sosso Posted November 18, 2009 Author Share Posted November 18, 2009 Last set of squats today http://www.youtube.com/watch?v=5J-uCvmC0QM Link to comment Share on other sites More sharing options...
sosso Posted November 19, 2009 Author Share Posted November 19, 2009 It might be time to invest in some new shoes. These ones seem to be rolling in a bit.. http://img.photobucket.com/albums/v52/essjayyell/5x315sq.jpg Link to comment Share on other sites More sharing options...
sosso Posted November 22, 2009 Author Share Posted November 22, 2009 22/11 Not the best day today.. the gym was like a sauna and I was sweating so much, it was pissing me off and couldn't focus. Excuses excuses.. Squat5 x 90 kg5 x 105 kg5 x 120 kg5 x 135 kg1 x 155 kgF x 180 kg, close though.. first time I've failed a squat in a long time.. can't be too disappointed. Bench5 x 52.5 kg5 x 57.5 kg5 x 67.5 kg5 x 77.5 kg5 x 82.5 kg10 x 70 kg12 x 60 kg Stopped there.. will have to wait til tomorrow or Tuesday for deadlifts. Link to comment Share on other sites More sharing options...
sosso Posted November 25, 2009 Author Share Posted November 25, 2009 25/11 Weights in pounds Squat5 x 2005 x 2302 x 5 x 275 Military Press5 x 905 x 1005 x 1205 x 135 Deadlift5 x 2555 x 2855 x 3301 x 3751 x 395 Seated Dumbbell Press3 x 8 x 50 Link to comment Share on other sites More sharing options...
sosso Posted November 27, 2009 Author Share Posted November 27, 2009 (edited) 27/11 Squat5 x 60 kg5 x 90 kg5 x 105 kg5 x 120 kg5 x 135 kg3 x 155 kg8 x 120 kg Bench5 x 55 kg5 x 60 kg5 x 70 kg5 x 80 kg3 x 92.5 kg8 x 70 kg Dumbbell Tricep Extension3 x 10 x 18 kg Edited November 27, 2009 by sosso Link to comment Share on other sites More sharing options...
sosso Posted November 27, 2009 Author Share Posted November 27, 2009 http://img.photobucket.com/albums/v52/essjayyell/IMG_1896.jpg http://img.photobucket.com/albums/v52/essjayyell/IMG_1899.jpg Link to comment Share on other sites More sharing options...
xphilx Posted November 27, 2009 Share Posted November 27, 2009 dude, you're the man! i wanna squat like you when i'm grown up. pics looking great, too. i bet it's hard to put on muscles with your size but those lats are getting better and better man! Link to comment Share on other sites More sharing options...
xphilx Posted November 27, 2009 Share Posted November 27, 2009 Last set of squats today http://www.youtube.com/watch?v=5J-uCvmC0QM btw: are those supposed to be low bar squats? cause the bar looks a bit high to me for a low bar position. Link to comment Share on other sites More sharing options...
sosso Posted November 30, 2009 Author Share Posted November 30, 2009 Yeah I think the bar was a bit high there. 30/11 Weights in pounds. Squat5 x 1355 x 2005 x 2305 x 2655 x 3003 (+2) x 340 - did first 3 reps, 20 second break, then the last 2 Bench5 x 1255 x 1355 x 1605 x 1805 x 205 Dumbbell Rows8 x 90 Link to comment Share on other sites More sharing options...
sosso Posted December 3, 2009 Author Share Posted December 3, 2009 03/12 I joined a new gym today. They have lots of bumpers, a couple of platforms.. Also met a guy who was doing deadlifts on the platform next to me and he was yelling at me, getting me fired up etc. I think I'm going to like this place. Squat5 x 60 kg5 x 90 kg5 x 105 kg2 x 5 x 120 kg Military Press5 x 42.5 kg5 x 47.5 kg5 x 57.5 kg5 x 62.5 kg Deadlift5 x 117.5 kg5 x 132.5 kg5 x 152.5 kg5 x 172.5 kg Link to comment Share on other sites More sharing options...
xphilx Posted December 3, 2009 Share Posted December 3, 2009 sounds a bit like heaven. Link to comment Share on other sites More sharing options...
sosso Posted December 5, 2009 Author Share Posted December 5, 2009 sounds a bit like heaven. Yeah I really enjoy training there 05/12 Squat5 x 60 kg5 x 90 kg5 x 105 kg5 x 120 kg5 x 135 kg3 x 157.5 kg8 x 120 kg Bench5 x 57.5 kg5 x 62.5 kg5 x 72.5 kg5 x 82.5 kg3 x 95 kg8 x 72.5 kg http://img.photobucket.com/albums/v52/essjayyell/IMG_0567.jpg http://img.photobucket.com/albums/v52/essjayyell/IMG_0568.jpg Link to comment Share on other sites More sharing options...
sosso Posted December 8, 2009 Author Share Posted December 8, 2009 08/12 Squat5 x 60 kg5 x 92.5 kg5 x 107.5 kg5 x 122.5 kg5 x 137.5 kg5 x 157.5 kg Bench5 x 60 kg5 x 65 kg5 x 75 kg5 x 85 kg3 x 95 kg Bench not so good today.. CG Bench12 x 70 kg12 x 60 kg Triceps were fried after this. I really like CG bench press. Might start doing it more often. Link to comment Share on other sites More sharing options...
VeganEssentials Posted December 8, 2009 Share Posted December 8, 2009 CG is the only way to bench! When you move to a new program, try some overloaded partial CG benching - it was always fun putting 150+ lbs. more than I could full bench on the bar and seeing if I could move it 6" or so. Great triceps work, definitely helped a LOT on my overheads! Link to comment Share on other sites More sharing options...
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