No Pain, Time to Gain

[Pigeon_Killer]

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

 

[Pigeon_Killer]

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

 

[Pigeon_Killer]

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

 

[Pigeon_Killer]

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

 

[Pigeon_Killer]

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

 

[Pigeon_Killer]

5x5 Intensification Phase: (W6/D2)

Deadlifts
165 x 3
165 x 3
165 x 3 (MG)

Seated Shoulder Press
72.5 x 3
72.5 x 3
72.5 x 3

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

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

Total Weight Lifted: 2137.5kg

Time: 65 Minutes

Comments
Really not feeling the deadlifts today. Not sure what went wrong but they felt a lot heavier than I was expecting. Strength felt good and grip was ok, even though I switched to mixed grip for my final set, so it's probably my form/set up again.

 

[GSVBagpuss]

Beasty lifting and two stone off - maybe she was watching you!

 

[PermaChanged]

Also watched a really hot girl Olympic lifting which she didn't seem to mind. Good day all round

What a great perky bum

You sure she didn't mind? Creep

 

[Jamesyboyjim]

A few weeks in and you are squatting over 100kg?! That's pretty damn good considering your long layoff! Took me a year to get close to that, training legs once a week.

 

[Pigeon_Killer]

Beasty lifting and two stone off - maybe she was watching you!

Cheers.

What a great perky bum

You sure she didn't mind? Creep

Her form was good so I was only watching to pick up a few tips

A few weeks in and you are squatting over 100kg?! That's pretty damn good considering your long layoff! Took me a year to get close to that, training legs once a week.

It took years to get where I was and I've managed to retain quite a lot of my strength but I can see it taken 6 months to a year to get back to where I was if I avoid injury, eat healthy and train hard. That puts it in to perspective but it's a good goal to aim for imo

 

[Pigeon_Killer]

5x5 Intensification Phase: (W6/D3)

Paused Squats
115 x 3
130 x 3
142.5 x 3

Paused Bench Press
95 x 3
95 x 3
95 x 3

Pendlay Row
72.5 x 3
72.5 x 3
72.5 x 3

Close Grip Bench press
65 x 10
70 x 10
75 x 10

Preacher Curls
20 x 8
20 x 8
20 x 8

Total Weight Lifted: 5250kg

Time: 90 Minutes

Comments:
Trained with a mate this afternoon so the session lasted longer than usual. Hamstrings felt tight from the deadlifts yesterday but it was another easy workout overall.

Day off tomorrow and beer festival on Saturday so might need to change things around next week depending on how much food I can force down me on Sunday.

 

[Pigeon_Killer]

5x5 Intensification Phase: (W7/D1)

Paused Squats
135 x 3
135 x 3
135 x 3

Paused Bench Press
82.5 x 3
92.5 x 3
105 x 3

Pendlay Row
62.5 x 3
70 x 3
77.5 x 3

Total Weight Lifted: 2685kg

Time: 50 Minutes

Comments
A weekend of alcohol, crap food and not very much sleep took it's toll this afternoon and I didn't feel particularly strong or energetic. Dropped Hyperextensions and HKR's because I couldn't be bothered to do them.

 

[Pigeon_Killer]

5x5 Intensification Phase: (W7/D2)

Deadlifts
170 x 3
170 x 3
170 x 3 (MG)

Seated Shoulder Press
75 x 3
75 x 3
75 x 3

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

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

Total Weight Lifted: 2205kg

Time: 60 Minutes

Comments
Had a stinking cold all week but started to feel better yesterday and decided to give the gym a bash today.

Moved slightly closer to the bar for my deadlifts and although they felt much better than last week they took a lot of energy out of me and I felt like a zombie for the last set and everything after.

Going back to sleep this afternoon and then I'm going stuff my face this evening.

 

[GSVBagpuss]

Strong stuff

 

[Pigeon_Killer]

5x5 Intensification Phase: (W7/D3)

Paused Squats
115 x 3
130 x 3
145 x 3

Paused Bench Press
97.5 x 3
97.5 x 3
97.5 x 3

Pendlay Row
75 x 3
75 x 3
75 x 3

Close Grip Bench press
70 x 10
75 x 10
80 x 10

Preacher Curls
20 x 10
20 x 10
20 x 10

Hyperextensions
20 x 13
20 x 13

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

Total Weight Lifted: 6092.5kg

Time: 65 Minutes

Comments:
5 days behind schedule and still feel a bit drained so the workout was more difficult than usual but my strength felt good.

 

[MoNkeE]

That's some strong close grip benching compared to your conventional bench!

 

[Pigeon_Killer]

I'm hoping my conventional bench has improved far beyond what I'm currently lifting but I'm following a 9 week plan for the compounds so progression is slow and steady compared to the assistance exercises.

Bench is very comfortable at the moment though whereas CGBP is starting to get tough

 

[Pigeon_Killer]

5x5 Intensification Phase: (W8/D1)

Paused Squats
137.5 x 3
137.5 x 3
137.5 x 3

Paused Bench Press
85 x 3
95 x 3
107.5 x 3

Pendlay Row
62.5 x 3
70 x 3
80 x 3

Hyperextensions
20 x 14
20 x 14

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

Total Weight Lifted: 3297.5kg

Time: 65 Minutes

Comments
Felt much better today and it was probably the easiest session of the intensification phase so far

 

[Pigeon_Killer]

5x5 Intensification Phase: (W8/D2)

Deadlifts
175 x 2.9
175 x 3 (MG)
175 x 3 (MG)

Seated Shoulder Press
77.5 x 3
77.5 x 3
77.5 x 3

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

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

Total Weight Lifted: 2272.5kg

Time: 95 Minutes

Comments
Hit my DOH limit for deadlifts today as well as my overall limit for 3 reps. Grip went at lock out on the first set so I switched to MG but really struggled with the last rep of the last set. Form was good, grip was good and had a load of energy so it's just a lack of strength

 

[Pigeon_Killer]

5x5 Intensification Phase: (W8/D3)

Squats
117.5 x 3
132.3 x 3
147.5 x 3

Paused Bench Press
100 x 3
100 x 3
100 x 3

Pendlay Row
80 x 3
80 x 3
80 x 3

Close Grip Bench press
75 x 10
80 x 10
85 x 10

Preacher Curls
20 x 11
20 x 11
20 x 11

Total Weight Lifted: 5872.5kg

Time: 80 Minutes

Comments:
Felt a bit fatigued from Monday but another comfortable session overall.