600

Pigeon_Killer · 5 Jan 2013 at 18:19

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

LiE · 5 Jan 2013 at 18:24

Nice log PK, I'll be stopping in and reading this. Look forward to seeing your progress.

Pigeon_Killer · 8 Jan 2013 at 20:41

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

Pigeon_Killer · 11 Jan 2013 at 20:08

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

Morba · 11 Jan 2013 at 21:28

Ooh yes yes!
Clear title, clear goal

Pigeon_Killer · 14 Jan 2013 at 19:46

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

Morba · 14 Jan 2013 at 21:19

Do no handed or cross grip for front squats?

reiyushin · 14 Jan 2013 at 23:07

Morba said:
Ooh yes yes!
Clear title, clear goal

This!

Pigeon_Killer · 15 Jan 2013 at 16:29

Morba said:
Do no handed or cross grip for front squats?

Don't get on with cross armed grip either but never considered no handed so will try that next week

Edit: Good mornings are deceptively effective :eek:

Pigeon_Killer · 16 Jan 2013 at 20:13

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

Pigeon_Killer · 18 Jan 2013 at 20:09

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

toxic · 18 Jan 2013 at 23:06

Power Clean to Overhead Press

62.5 x 10

Thats pretty impressive mate! Used to do these a lot...must give them a go again.

Pigeon_Killer · 21 Jan 2013 at 20:59

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.

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.

Pigeon_Killer · 24 Jan 2013 at 20:01

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

Pigeon_Killer · 30 Jan 2013 at 18:49

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

Pigeon_Killer · 1 Feb 2013 at 19:50

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

LiE · 1 Feb 2013 at 19:52

155x10 is a tasty set, good work.

Pigeon_Killer · 1 Feb 2013 at 20:00

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

Pigeon_Killer · 2 Feb 2013 at 14:32

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

Pigeon_Killer · 4 Feb 2013 at 20:49

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