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
No Pain, Time to Gain
- Thread starter Pigeon_Killer
- Start date
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.
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.
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
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
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
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
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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
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
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
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
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
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
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
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
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
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
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
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
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.
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.
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
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
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
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
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
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
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
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
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.
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.
5x5 Loading Phase: (W4/D3)
Squats
105 x 5
112.5 x 5
120 x 5
130 x 5
140 x 5
Paused Bench Press
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
Pendlay Row
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
Pullups
BW x 4
BW x 3
BW x 3
BW x 3
BW x 3
Hanging Knee Raises
BW x 10
BW x 10
BW x 10
Close Grip Bench press
55 x 10
60 x 10
65 x 10
Preacher Curls
17.5 x 10
17.5 x 10
17.5 x 10
Total Weight Lifted: 9425kg
Time: 105 Minutes
Squats
105 x 5
112.5 x 5
120 x 5
130 x 5
140 x 5
Paused Bench Press
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
Pendlay Row
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
Pullups
BW x 4
BW x 3
BW x 3
BW x 3
BW x 3
Hanging Knee Raises
BW x 10
BW x 10
BW x 10
Close Grip Bench press
55 x 10
60 x 10
65 x 10
Preacher Curls
17.5 x 10
17.5 x 10
17.5 x 10
Total Weight Lifted: 9425kg
Time: 105 Minutes
5x5 Deload Phase: (W5/D1)
Squats
127.5 x 3
127.5 x 3
127.5 x 3
Bench Press
80 x 3
90 x 3
100 x 3
Pendlay Row
60 x 3
67.5 x 3
75 x 3
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: 2965kg
Time: 35 Minutes
Squats
127.5 x 3
127.5 x 3
127.5 x 3
Bench Press
80 x 3
90 x 3
100 x 3
Pendlay Row
60 x 3
67.5 x 3
75 x 3
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: 2965kg
Time: 35 Minutes
5x5 Deload Phase: (W5/D2)
Deadlifts
160 x 3
160 x 3
160 x 3
Seated Shoulder Press
70 x 3
70 x 3
70 x 3
Pullups
BW x 5
BW x 4
BW x 4
BW x 3
BW x 3
Hanging Knee Raises
BW x 10
BW x 10
BW x 10
Total Weight Lifted: 2070kg
Time: 45 Minutes
Deadlifts
160 x 3
160 x 3
160 x 3
Seated Shoulder Press
70 x 3
70 x 3
70 x 3
Pullups
BW x 5
BW x 4
BW x 4
BW x 3
BW x 3
Hanging Knee Raises
BW x 10
BW x 10
BW x 10
Total Weight Lifted: 2070kg
Time: 45 Minutes
5x5 Deload Phase: (W5/D3)
Squats
110 x 3
125 x 3
140 x 3
Paused Bench Press
92.5 x 3
92.5 x 3
92.5 x 3
Pendlay Row
70 x 3
70 x 3
70 x 3
Close Grip Bench press
60 x 10
65 x 10
70 x 10
Preacher Curls
20 x 8
20 x 8
20 x 8
Total Weight Lifted: 5017.5kg
Time: 50 Minutes
Comments:
Finally saw 15st appear on the scales for the first time in years this morning although it was accompanied by 13.3lbs. Also watched a really hot girl Olympic lifting which she didn't seem to mind. Good day all round
Squats
110 x 3
125 x 3
140 x 3
Paused Bench Press
92.5 x 3
92.5 x 3
92.5 x 3
Pendlay Row
70 x 3
70 x 3
70 x 3
Close Grip Bench press
60 x 10
65 x 10
70 x 10
Preacher Curls
20 x 8
20 x 8
20 x 8
Total Weight Lifted: 5017.5kg
Time: 50 Minutes
Comments:
Finally saw 15st appear on the scales for the first time in years this morning although it was accompanied by 13.3lbs. Also watched a really hot girl Olympic lifting which she didn't seem to mind. Good day all round
5x5 Intensification Phase: (W6/D1)
Paused Squats
130 x 3
130 x 3
130 x 3
Paused Bench Press
85 x 3
95 x 3
102.5 x 3
Pendlay Row
65 x 3
72.5 x 3
80 x 3
Hyperextensions
20 x 12
20 x 12
Hanging Knee Raises
BW x 10
BW x 10
BW x 10
BW x 10
Total Weight Lifted: 3150kg
Time: 30 Minutes
Comments
Weight's dropping off me at the moment, strength continues to improve and my back and legs have both got noticeably bigger over the last month. Loving the gym again
Paused Squats
130 x 3
130 x 3
130 x 3
Paused Bench Press
85 x 3
95 x 3
102.5 x 3
Pendlay Row
65 x 3
72.5 x 3
80 x 3
Hyperextensions
20 x 12
20 x 12
Hanging Knee Raises
BW x 10
BW x 10
BW x 10
BW x 10
Total Weight Lifted: 3150kg
Time: 30 Minutes
Comments
Weight's dropping off me at the moment, strength continues to improve and my back and legs have both got noticeably bigger over the last month. Loving the gym again
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