600

Pigeon_Killer

Pigeon_Killer

Pigeon_Killer

Caporegime
Joined
21 Nov 2005
Posts
41,839
Location
Cornwall
Name: Pigeon_Killer
Age: 33
Height: 1.85m
Experience: 8 years

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History

March 2005
I started lifting at the age of 25 in March 2005 after a bet with my mate, who had been lifting for just under a year, that I could bench 100kg before him.

Weight: 74.5kg
Squats: 50kg x 10
Bench Press: 55kg x 1
Deadlifts: 60kg x 10

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December 2005
I managed to bench press 100kg the last week before Christmas but lost the bet by 3 weeks. My mate won a pint but never outlifted me again.

Weight: N/A
Squats: 130kg x 4
Bench Press: 100kg x 1
Deadlifts: 140kg x 9

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April 2007
After running Bill Starr’s 5x5 for 7 months from October 2006 to April 2007 I achieved my deadlift PB which I am still yet to beat.

Weight: 106.4kg
Squats: 190kg x 3
Bench Press: 135kg x 3
Deadlifts: 210kg x 3 x 3 PB

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December 2007
After losing weight and dropping my lifts over the summer I resumed Bill Starr’s 5x5 in October and achieved my squat PB in December which I have matched many times but never beaten.

Weight: N/A
Squats: 210kg x 1 PB
Bench: 140kg x 3
Deadlifts: Injured

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March 2008
In March I started the deload and intensification sections of Bill Starr’s 5x5 and was in great shape to destroy my squat and deadlift PB’s with at least 5 more weeks of lifting left. My goals were 220kg for both but I got the flu after week 1 of the intensification section and had to abort lifting.

5x5 Deload Week 1
Weight: N/A
Squats: 200kg x 5
Bench press: 130kg x 7
Deadlifts: 195kg x 3 x 3

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5x5 Intensification Week 1
Weight: N/A
Squats: 205kg x 4
Bench press: 135kg x 3
Deadlifts: 200kg x 3 x 3

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My lifting from February 2007 to March 2008 is documented in a log I kept on My Protein.

http://community.myprotein.com/training-journals/6286-my-5x5-journal.html

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April 2008 to January 2013
My lifting’s been heavily effected by work, injuries and poor form for nearly 5 years and I’ve only managed to increase by bench press PB and weight in all that time. I also lost my regular training partner as well as most of my motivation.

Heaviest Weight: 119kg
Bench Press: 162.5kg

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The Future
This year I’m aiming to sort out my diet and push myself harder than ever. I’m going to spend the first few months working out my 5 rep max for each lift and then I’ll be picking a routine I know and trust (probably Bill Starr’s 5x5) with the aim of smashing the ass out of my lifts and finally hitting 600kg.


Current PB's
Squats: 210kg
Bench Press: 162.5kg
Deadlifts: 210kg x 3 x 3
 
First session in god knows how long so kept it simple and took it easy.

Deadlifts
100 x 5
120 x 5
140 x 10

Power Clean to Overhead Press
40 x 5
50 x 5
60 x 10

Pullups
BW x 5
BW x 4
BW x 4
BW x 3
BW x 3
 
First squat session in a month and the heaviest I've been for a while. It hurt but if I don't leave the gym hurting I'm not pushing myself as hard as I can. Pain is my friend.

Squats
100 x 5
120 x 5
140 x 10

Bench Press
60 x 5
80 x 5
100 x 10

Pendlay Row
50 x 5
60 x 5
70 x 10
 
Easy session but I wanted to finish with front squats but I'm not even remotely flexible enough to be able to use a weight that would make them worth while. Maybe just hanging leg raises for some core work would suffice?

Deficit Deadlifts
100 x 5
120 x 5
140 x 5
160 x 10

Pullups
BW x 5
BW x 5
BW x 4
BW x 3
BW x 4

Good Mornings
40 x 8
45 x 8
50 x 8
55 x 8
60 x 8

Zercher Squats
60 x 10
70 x 10
80 x 10
90 x 10
100 x 10
 
In and out in 25 minutes so suffered from fatigue before, during and after each set which made life unpleasant. Dips were hellish but fun.

Bench Press
80 x 5
90 x 5
100 x 5
110 x 10

Pendlay Row
45 x 5
55 x 5
65 x 5
75 x 10

Incline Dumbbell Press
60 x 8
65 x 8
70 x 8
75 x 8
80 x 8

Dips
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
 
Squats
100 x 5
115 x 5
130 x 5
145 x 10

Power Clean to Overhead Press
32.5 x 5
42.5 x 5
52.5 x 5
62.5 x 10

Leg Press
160 x 8
170 x 8
180 x 8
190 x 8
200 x 8

Hanging Knee Raises
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
 
Easy session although my triceps were still fatigued from Wednesday so dropped the dips.

Bench Press
85 x 5
95 x 5
105 x 5
115 x 10

Pendlay Row
50 x 5
60 x 5
70 x 5
80 x 10

Incline Dumbbell Press
65 x 8
70 x 8
75 x 8
80 x 8
85 x 8

Hyperextensions
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10

toxic said:
Thats pretty impressive mate! Used to do these a lot...must give them a go again.
Click to expand...
Cheers. While the exercise as a whole is more taxing overall than an overhead press on it's own I find my shoulders don't fatigue as quickly and that's the muscle I'm aiming to hit hardest.
 
Squats felt really good tonight. Low, fast and far easier than last week. Even squeezed in a few paused squats at the end of the set. Power's coming back quick :cool:

Squats
105 x 5
120 x 5
135 x 5
150 x 10

Deficit Deadlifts
100 x 5
117.5 x 5
135 x 5
152.5 x 5
170 x 10

Good Mornings
45 x 8
50 x 8
55 x 8
60 x 8
65 x 8

Leg Press
170 x 8
180 x 8
190 x 8
200 x 8
210 x 8

Dips
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
 
Work's taken up most of my time this week so I've had little time for the gym. Had about 20 minutes tonight so did what I could. Bench was easier than I thought it would be but I was meant to deadlift 175 but somehow ended up with a 10 instead of a 15 on the right hand side. Didn't even notice until I had finished.

Bench Press
90 x 5
100 x 5
110 x 5
120 x 10

Deadlifts
100 x 5
125 x 5
150 x 5
170 x 10

Right Arm Deadlift
60 x 10
 
Work's ruined me this week so it was another short and sweet workout. Hopefully be back to normal next week.

Squats
102.5 x 5
120 x 5
137.5 x 5
155 x 10

Pullups
BW x 5
BW x 5
BW x 5
BW x 5
BW x 4
 
Thanks. Still a way to go before I'm close to squatting what I was before I knackered myself with 5/3/1 last year but I'm feeling stronger every week.

Good luck on Sunday btw :)
 
Weighed myself for the first time in ages this morning and I'm currently 17st 8lbs. Not as light as I had hoped I would be but I can't be held responsible for Christmas food :o
 
Deadlifts were really fast today and the best they've felt for months. Nothing else to really add apart from my hanging kneg raises have taken the gym by storm :cool:

Deadlifts
100 x 5
120 x 5
140 x 5
160 x 5
180 x 10

Pullups
BW x 5
BW x 5
BW x 4
BW x 4
BW x 4

Good Mornings
45 x 8
50 x 8
55 x 8
60 x 8
65 x 8

Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
 
Last night was the first time in ages I've deadlifted without a mirror in front of me and my form felt better for it. I always feel like I'm setting myself up right but rarely feel like I'm lifting right so I may have been incorrectly correcting my form based on what I saw in the mirror rather than how I felt when ready to lift.

Will deadlift facing the wall for the next few weeks and see how I get on.
 
Cheers Ice :)

I generally find I can rep any weight I can pull but the difference between 5+ reps and 0 reps can be as little as 2.5kg :(

Hopefully deadlifting away from the mirror as well as the deficit deadlift work I've done over the last 6 months will help me finally break 210 :mad:
 
Touch and go in the sense I don't reset my body yes but I don't bounce the weight.

Syla5 said:
180 for 10 is crazy weight, if you can't pull over 210 now for a single I would seriously get some vids up and posted as that has to be a from issue there. Your volume is immense!
Click to expand...
Never been a fan of posting videos but will get one next week :)

Volume feels pretty easy at the moment. Deadlifting 200 for 5x5 on Bill Starr's 5x5... that's volume :o
 
Last edited:
Just being lazy while it's a weight I'm comfortable with :(

Did them properly while I was doing deficit deadlifts although they were far heavier and I wanted to attack each rep and avoid over stressing my lower back.
 
I'm only doing 10 reps to find out where I am with my squats, bench and deadlift at the moment. Once I fail a weight I'll drop back to 5 reps and keep increasing the weight rather than try and get 10 reps every week.

Once I hit 5's I'll continue until I fail, have a week off then switch to a structured routine again like Bill Starr's 5x5 which I love or, dare I say, 5/3/1 :eek:... just not the Boring But Broken variant I did last time! :o
 
Right elbow has felt really tight since pullups on Monday but I was confident it wouldn't hamper my bench until another maths fail ****ed me over instead. So disappointed :(

Bench Press
95 x 5
105 x 5
115 x 5
130 x 4 :eek: :confused: :o
125 x 9 :mad: :(

Pendlay Row
55 x 5
65 x 5
75 x 5
85 x 10

Incline Dumbbell Press
70 x 8
75 x 8
80 x 8
85 x 8
90 x 8

Hyperextensions
15 x 10
15 x 10
15 x 10
15 x 10
15 x 10
 
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