No Pain, Time to Gain

Pigeon_Killer · 6 Oct 2016 at 18:21

Back/Biceps: (W3/D4)

Deadlifts
80 x 10
105 x 10
130 x 10

Speed Box Squats
60 x 2
60 x 2
60 x 2
60 x 2
60 x 2
60 x 2
60 x 2
60 x 2

Pendlay Rows
47.5 x 10
52.5 x 10
57.5 x 10

Chin Up Grip Lat Pulldown
47.5 x 10
52.5 x 10
57.5 x 10

Bicep Curls
35 x 8
35 x 8
35 x 8
35 x 8
35 x 8

Total Weight Lifted: 8660kg

Time: 60 Minutes

Comments
First signs of weakness today with my grip on deadlifts. Chalk next week then probably mixed grip thereafter.

Pigeon_Killer · 9 Oct 2016 at 15:54

Legs/Shoulders: (W4/D1)

Squats
80 x 10
95 x 10
110 x 10

Speed Deadlifts
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1

Seated Barbell Shoulder Press
50 x 10
55 x 10
60 x 10

Romanian Deadlift
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

Seated Dumbbell Shoulder Press
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Leg Press
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10

Total Weight Lifted: 21060kg

Time: 80 Minutes

Comments
Squats are feeling good at the moment and I've now got an idea in my head about what I want to be hitting by Christmas

Pigeon_Killer · 10 Oct 2016 at 18:08

Cardio: (W4/D2)

Treadmill
6 Miles: 57:09

Pigeon_Killer · 11 Oct 2016 at 17:36

Chest/Triceps/Abs: (W4/D3)

Bench Press
60 x 10
70 x 10
80 x 10

Speed Bench Press
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3

Incline Dumbbell Press
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Close Grip Bench Press
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10

Hanging Knee Raises
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Total Weight Lifted: 8060kg

Time: 60 Minutes

abui1806 · 12 Oct 2016 at 02:20

This is great. Thanks for sharing. It's better to have a planned out schedule like this. I might just need to get to it

Pigeon_Killer · 12 Oct 2016 at 17:44

abui1806 said:
This is great. Thanks for sharing. It's better to have a planned out schedule like this. I might just need to get to it

Definitely although this hasn't been planned as much as turning up to the gym, thinking of a figure heavier than the previous weeks weights and trying to lift it for 10. Going to start a structured routine from next week though

Pigeon_Killer · 12 Oct 2016 at 17:54

Back/Biceps: (W4/D4)

Deadlifts
80 x 10
110 x 10
140 x 10 (Chalk)

Speed Box Squats
70 x 2
70 x 2
70 x 2
70 x 2
70 x 2
70 x 2
70 x 2
70 x 2

Pendlay Rows
50 x 10
55 x 10
60 x 10

Chin Up Grip Lat Pulldown
50 x 10
55 x 10
60 x 10

Total Weight Lifted: 8280kg

Time: 45 Minutes

Comments
Slight pain in my right wrist today, probably caused by tennis, so I dropped the bicep curls after the first rep.

Pigeon_Killer · 15 Oct 2016 at 23:30

No Pain, Time to Gain: Part 2
The last month has gone amazingly well and I feel I've retained enough strength to start a proper routine before Christmas and what better routine than Bill Starr's 5x5 :cool:

5x5: Loading Phase (4 Weeks)

Sunday
Squats 5x5
Bench 1x5
Row 1x5

Tuesday
Squats 5x5
Deadlift 5x5
Shoulder Press 5x5
Chin Ups 5x5

Thursday
Squats 1x5
Bench 5x5
Row 5x5

5x5: Intensification Phase (5 Weeks)

Sunday
Squats 3x3
Bench 1x3
Row 1x3

Tuesday
Deadlift 3x3
Shoulder Press 3x3
Chin Ups 3x3

Thursday
Squats 1x3
Bench 3x3
Row 3x3

Pigeon_Killer · 16 Oct 2016 at 14:13

5x5 Loading Phase: (W1/D1)

Squats
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Bench Press
57.5 x 5
62.5 x 5
67.5 x 5
70 x 5
75 x 5

Pendlay Row
42.5 x 5
47.5 x 5
50 x 5
52.5 x 5
57.5 x 5

Hyperextensions
5 x 10
5 x 10

Hanging Knee Raises
BW x 10
BW x 10
BW x 10
BW x 10

Total Weight Lifted: 5387.5kg

Time: 40 Minutes

Pigeon_Killer · 19 Oct 2016 at 18:22

5x5 Loading Phase: (W1/D2)

Box Squats
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5

Deadlifts
122.5 x 5
122.5 x 5
122.5 x 5
122.5 x 5
122.5 x 5

Seated Shoulder Press
52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5

Pullups
BW x 2
BW x 2
BW x 2
BW x 2
BW x 2

Hanging Knee Raises
BW x 10
BW x 10

Total Weight Lifted: 6562.5kg

Time: 50 Minutes

Pigeon_Killer · 20 Oct 2016 at 19:10

5x5 Loading Phase: (W1/D3)

Squats
80 x 5
85 x 5
92.5 x 5
97.5 x 5
105 x 5

Paused Bench Press
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Pendlay Row
52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5

Close Grip Bench press
40 x 10
45 x 10
50 x 10

Preacher Curls
10 x 10
10 x 10
10 x 10

Total Weight Lifted: 7012.5kg

Time: 50 Minutes

Pigeon_Killer · 23 Oct 2016 at 16:32

5x5 Loading Phase: (W2/D1)

Squats
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

Bench Press
65 x 5
70 x 5
75 x 5
80 x 5
85 x 5

Pendlay Row
50 x 5
52.5 x 5
55 x 5
60 x 5
65 x 5

Hyperextensions
10 x 10
10 x 10

Hanging Knee Raises
BW x 10
BW x 10
BW x 10
BW x 10

Total Weight Lifted: 6237.5kg

Time: 55 Minutes

Pigeon_Killer · 25 Oct 2016 at 17:58

5x5 Loading Phase: (W2/D2)

Box Squats
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

Deadlifts
137.5 x 5
137.5 x 5
137.5 x 5
137.5 x 5
137.5 x 5

Seated Shoulder Press
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

Pullups
BW x 3
BW x 2
BW x 2
BW x 2
BW x 2

Hanging Knee Raises
BW x 10
BW x 10

Total Weight Lifted: 7437.5kg

Time: 65 Minutes

Pigeon_Killer · 27 Oct 2016 at 18:42

5x5 Loading Phase: (W2/D3)

Squats
90 x 5
95 x 5
102.5 x 5
110 x 5
117.5 x 5

Paused Bench Press
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Pendlay Row
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

Close Grip Bench press
45 x 10
50 x 10
55 x 10

Preacher Curls
12.5 x 10
12.5 x 10
12.5 x 10

Total Weight Lifted: 7950kg

Time: 50 Minutes

Pigeon_Killer · 30 Oct 2016 at 15:30

5x5 Loading Phase: (W3/D1)

Squats
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Bench Press
72.5 x 5
77.5 x 5
82.5 x 5
90 x 5
95 x 5

Pendlay Row
55 x 5
57.5 x 5
62.5 x 5
67.5 x 5
70 x 5

Hyperextensions
15 x 10
15 x 10

Hanging Knee Raises
BW x 10
BW x 10
BW x 10
BW x 10

Total Weight Lifted: 6950kg

Time: 65 Minutes

Comments
First drop of alcohol since my comeback yesterday evening and a massive hangover today but the extra calories made a huge difference to my performance so this was the easiest session so far.

Pigeon_Killer · 1 Nov 2016 at 19:46

5x5 Loading Phase: (W3/D2)

Box Squats
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Deadlifts
160 x 5
160 x 5
155 x 5
155 x 5 (MG)
155 x 5 (MG)

Seated Shoulder Press
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

Pullups
BW x 4
BW x 2
BW x 2
BW x 2
BW x 2

Hanging Knee Raises
BW x 10
BW x 10
BW x 10

Total Weight Lifted: 8175kg

Time: 85 Minutes

Pigeon_Killer · 3 Nov 2016 at 18:50

5x5 Loading Phase: (W3/D3)

Squats
100 x 5
107.5 x 5
115 x 5
122.5 x 5
130 x 5

Paused Bench Press
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5

Pendlay Row
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

Close Grip Bench press
50 x 10
55 x 10
60 x 10

Preacher Curls
15 x 10
15 x 10
15 x 10

Total Weight Lifted: 8787.5kg

Time: 75 Minutes

Pigeon_Killer · 5 Nov 2016 at 15:10

Diet

Managed to drop another 7lbs over the course of the last month and my strength still feels like it's improving by the day. The 4th week of this routine is the hardest by a mile and usually ends up breaking me while I'm bulking so not sure how I'll cope on a cut

02/07/2016 - 18st 5lbs
06/08/2016 - 17st 11lbs
03/09/2016 - 17st 3lbs
01/10/2016 - 16st 10lbs
05/11/2016 - 16st 3lbs

Pigeon_Killer · 6 Nov 2016 at 15:45

5x5 Loading Phase: (W4/D1)

Squats
127.5 x 5
127.5 x 5
127.5 x 5
127.5 x 5
127.5 x 5

Bench Press
75 x 5
82.5 x 5
87.5 x 5
95 x 5
100 x 5

Pendlay Row
57.5 x 5
60 x 5
65 x 5
70 x 5
75 x 5

Hyperextensions
20 x 10
20 x 10

Hanging Knee Raises
BW x 10
BW x 10
BW x 10
BW x 10

Total Weight Lifted: 7425kg

Time: 80 Minutes

Pigeon_Killer · 10 Nov 2016 at 20:26

5x5 Loading Phase: (W4/D2)

Box Squats
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

Deadlifts
160 x 5
160 x 5 (MG)
160 x 5 (MG)
160 x 5 (MG)
160 x 5

Seated Shoulder Press
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Total Weight Lifted: 8500kg

Time: 65 Minutes

Comments
Gym was rammed tonight so I dropped my pull ups and hanging knee raises and will hopefully do them tomorrow instead.