The weight's pretty easy but I'm struggling to keep the bar in postion with a Californian grip. I don't have the flexibility for a clean grip so I might swap them for Zercher squats or lunges.
No Pain, Time to Gain
- Thread starter Pigeon_Killer
- Start date
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Bulgarians?
Did deficit Bulgarians when I was doing 5/3/1 a few years ago and they were fine until the weight got heavy and I started getting knee and back pain. Dropped them and have only tried them a few times since.
Deadlifts
90 x 10
120 x 10
150 x 10 (MG)
Romanian Deadlifts
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
Pull Ups
BW x 7
BW x 5
BW x 5
BW x 5
BW x 5
Hanging Knee Raises
BW x 16
BW x 14
BW x 12
BW x 11
BW x 14
Total Weight Lifted: 7100kg
Time: 100 Minutes
Comments:
Much better than last week. Felt far more energetic on the deadlifts and pulled every rep hard and fast. Arms are still aching from running so that buggered up my pull ups but it was otherwise a very easy session.
Dropped another kilogram over the last week as well so I'm still losing weight and gaining strength
90 x 10
120 x 10
150 x 10 (MG)
Romanian Deadlifts
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
Pull Ups
BW x 7
BW x 5
BW x 5
BW x 5
BW x 5
Hanging Knee Raises
BW x 16
BW x 14
BW x 12
BW x 11
BW x 14
Total Weight Lifted: 7100kg
Time: 100 Minutes
Comments:
Much better than last week. Felt far more energetic on the deadlifts and pulled every rep hard and fast. Arms are still aching from running so that buggered up my pull ups but it was otherwise a very easy session.
Dropped another kilogram over the last week as well so I'm still losing weight and gaining strength
Squats
85 x 10
105 x 10
125 x 10
Standing Barbell Shoulder Press
37.5 x 10
42.5 x 10
47.5 x 10
Zercher Squats
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10
Seated Dumbbell Shoulder Press (TW)
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10
Total Weight Lifted: 11425kg
Time: 95 Minutes
Comments:
Really not feeling the squats tonight. First set felt heavy and it got progressively worse to the point I thought I was going to whitey after the third set. Everything else was fine, although the Zerchers were a humbling experience having not done them for years, so not sure why the squats took so much out of me.
85 x 10
105 x 10
125 x 10
Standing Barbell Shoulder Press
37.5 x 10
42.5 x 10
47.5 x 10
Zercher Squats
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10
Seated Dumbbell Shoulder Press (TW)
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10
Total Weight Lifted: 11425kg
Time: 95 Minutes
Comments:
Really not feeling the squats tonight. First set felt heavy and it got progressively worse to the point I thought I was going to whitey after the third set. Everything else was fine, although the Zerchers were a humbling experience having not done them for years, so not sure why the squats took so much out of me.
Just read this thread from start to finish. Some cracking lifting going on! Love the totals at the end of each workout too. 
I have a spreadsheet with all my workout stuff in and as most of the stuff i do is 5x5 i have volume sheet that i look at every now and then so i can inform people how much weight I've shifted in a session. Granted its not a lot at the moment as i'm working back up again but i'll get there.
If you are going to carry on with the running i can't recommend enough getting some proper trainers via one of these running shops that look at your running style to work out what is best for you. Ever since i had that done I've never experienced knee pain or anything when running and it makes it more enjoyable.
Love the totals at the end of each workout too. I have a spreadsheet with all my workout stuff in and as most of the stuff i do is 5x5 i have volume sheet that i look at every now and then so i can inform people how much weight I've shifted in a session. Granted its not a lot at the moment as i'm working back up again but i'll get there. If you are going to carry on with the running i can't recommend enough getting some proper trainers via one of these running shops that look at your running style to work out what is best for you. Ever since i had that done I've never experienced knee pain or anything when running and it makes it more enjoyable.
Cheers dude. I've got a long way to go until I get back to the level I was at previously but I'm enjoying the ride again
I'm planning to have a gait test done next week and will buy a proper pair of running shoes shortly after. Once the nights start to get lighter I'll drop running in favour of tennis but I'd rather try and maintain my fitness until then and avoid injuries with poor footwear.
I'm planning to have a gait test done next week and will buy a proper pair of running shoes shortly after. Once the nights start to get lighter I'll drop running in favour of tennis but I'd rather try and maintain my fitness until then and avoid injuries with poor footwear.
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Zerchers look brutal!
They are to begin with but your arms get used to them after a few weeks which will be the sticking point for most. Just have to put up with tenderness and bruising until then.
Cheers dude. I've got a long way to go until I get back to the level I was at previously but I'm enjoying the ride again
I'm planning to have a gait test done next week and will buy a proper pair of running shoes shortly after. Once the nights start to get lighter I'll drop running in favour of tennis but I'd rather try and maintain my fitness until then and avoid injuries with poor footwear.
Funnily enough a brand new tennis place has just opened near where i live and i was thinking of giving it a try. The stop start nature should be better for fat loss than a constant run plus its more fun too.
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Chasing a ball always helped my motivation over regular running, from a very slow plodders point of view at least
Had a stinking cold for the last few days which explains my squat struggles on Wednesday. My Dad's had it for a few weeks and I thought I had escaped but obviously not.
First picture I've been happy to upload for a few years. Still carrying a lot of bodyfat but the percentage is dropping as my muscle mass increases.
First picture I've been happy to upload for a few years. Still carrying a lot of bodyfat but the percentage is dropping as my muscle mass increases.
A lot will depend on the quality of your opponent but it can be a lot like HIITFunnily enough a brand new tennis place has just opened near where i live and i was thinking of giving it a try. The stop start nature should be better for fat loss than a constant run plus its more fun too.
Bench Press
75 x 10
85 x 10
95 x 10
Pendlay Row
55 x 10
65 x 10
75 x 10
Incline Dumbbell Bench Press (TW)
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10
Kroc Rows (TW)
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10
Total Weight Lifted: 12000kg
Time: 90 Minutes
Comments:
Not quite over my cold yet but decided to get back on it. Strength felt down and recovery between sets was poor but I didn't feel like I was going to collapse today.
75 x 10
85 x 10
95 x 10
Pendlay Row
55 x 10
65 x 10
75 x 10
Incline Dumbbell Bench Press (TW)
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10
Kroc Rows (TW)
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10
Total Weight Lifted: 12000kg
Time: 90 Minutes
Comments:
Not quite over my cold yet but decided to get back on it. Strength felt down and recovery between sets was poor but I didn't feel like I was going to collapse today.
Deadlifts
95 x 10
125 x 10
155 x 10 (Chalk)
Fat Bar Romanian Deadlifts
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10
Wide Grip Pull Ups
BW x 6
BW x 5
BW x 5
BW x 4
BW x 4
Hanging Knee Raises
BW x 16
BW x 12
BW x 12
BW x 12
BW x 12
Total Weight Lifted: 7500kg
Time: 80 Minutes
Comments:
Good session today. My cold has all but disappeared and I increased my calories by 200 on Monday so stamina and strength felt much better. Deadlifts were fast, my form was good and my grip very strong. In fact my grip felt so good I decided to test it with some fat bar RDLs which was a good idea at the time, not so much now
95 x 10
125 x 10
155 x 10 (Chalk)
Fat Bar Romanian Deadlifts
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10
Wide Grip Pull Ups
BW x 6
BW x 5
BW x 5
BW x 4
BW x 4
Hanging Knee Raises
BW x 16
BW x 12
BW x 12
BW x 12
BW x 12
Total Weight Lifted: 7500kg
Time: 80 Minutes
Comments:
Good session today. My cold has all but disappeared and I increased my calories by 200 on Monday so stamina and strength felt much better. Deadlifts were fast, my form was good and my grip very strong. In fact my grip felt so good I decided to test it with some fat bar RDLs which was a good idea at the time, not so much now
Soldato
That's some lovely volume at 155kg
Cheers dude. Still around 40kg off my 10RM but plenty left in the tank
Standing Barbell Shoulder Press
40 x 5
50 x 5
60 x 5
65 x 4
Treadmill
3 Miles: 25:51
1 Mile: 5:15
Total Weight Lifted: 1010kg
Time: 60 Minutes
Comments:
I've decided to switch back to 5x5 from next week and was happy with the weights I'll be lifting for everything bar my shoulder press so today was just a day to gauge where I am.
40 x 5
50 x 5
60 x 5
65 x 4
Treadmill
3 Miles: 25:51
1 Mile: 5:15
Total Weight Lifted: 1010kg
Time: 60 Minutes
Comments:
I've decided to switch back to 5x5 from next week and was happy with the weights I'll be lifting for everything bar my shoulder press so today was just a day to gauge where I am.
No Pain, Time to Gain: Part 4
I did want 4 solid weeks of 3 x 10 before jumping back in to 5x5 in February but a cold put pay to that so I've missed out on a week of gains. I'm not overly bothered because weeks 3 and 4 will be considerably tougher than last time and I'll hopefully be ending on a nice round total
Routine: 5x5
5x5: Loading Phase (4 Weeks)
Monday
Squats 5x5
Bench 1x5
Row 1x5
Wednesday
Squats 5x5
Deadlift 5x5
Shoulder Press 5x5
Chin Ups 5x5
Friday
Squats 1x5
Bench 5x5
Row 5x5
5x5: Intensification Phase (5+ Weeks)
Monday
Squats 3x3
Bench 1x3
Row 1x3
Wednesday
Deadlift 3x3
Shoulder Press 3x3
Chin Ups 3x3
Friday
Squats 1x3
Bench 3x3
Row 3x3
I did want 4 solid weeks of 3 x 10 before jumping back in to 5x5 in February but a cold put pay to that so I've missed out on a week of gains. I'm not overly bothered because weeks 3 and 4 will be considerably tougher than last time and I'll hopefully be ending on a nice round total
Routine: 5x5
5x5: Loading Phase (4 Weeks)
Monday
Squats 5x5
Bench 1x5
Row 1x5
Wednesday
Squats 5x5
Deadlift 5x5
Shoulder Press 5x5
Chin Ups 5x5
Friday
Squats 1x5
Bench 5x5
Row 5x5
5x5: Intensification Phase (5+ Weeks)
Monday
Squats 3x3
Bench 1x3
Row 1x3
Wednesday
Deadlift 3x3
Shoulder Press 3x3
Chin Ups 3x3
Friday
Squats 1x3
Bench 3x3
Row 3x3
5x5 Loading Phase: (W1/D1)
Squats
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Bench Press
67.5 x 5
75 x 5
80 x 5
85 x 5
90 x 5
Pendlay Row
55 x 5
57.5 x 5
62.5 x 5
67.5 x 5
70 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: 6400kg
Time: 65 Minutes
Comments:
Tweaked something in my lower back last night and I've now got a pain running from the top of my buttock down to my left knee. Had no impact on my squatting but I felt it being pulled at the bottom of each rep. No other problems to report in what was a very easy session.
Squats
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Bench Press
67.5 x 5
75 x 5
80 x 5
85 x 5
90 x 5
Pendlay Row
55 x 5
57.5 x 5
62.5 x 5
67.5 x 5
70 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: 6400kg
Time: 65 Minutes
Comments:
Tweaked something in my lower back last night and I've now got a pain running from the top of my buttock down to my left knee. Had no impact on my squatting but I felt it being pulled at the bottom of each rep. No other problems to report in what was a very easy session.
5x5 Loading Phase: (W1/D2)
Squats
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
Deadlifts
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
Standing Shoulder Press
47.5 x 5
47.5 x 5
47.5 x 5
47.5 x 5
47.5 x 5
Pullups
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
Hanging Knee Raises
BW x 10
BW x 10
BW x 10
Total Weight Lifted: 7062.5kg
Time: 55 Minutes
Comments:
My back's still annoying me, my cold's returned and my brand new trainers got covered in mud. I want to eat cake and go to bed
Squats
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
Deadlifts
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
Standing Shoulder Press
47.5 x 5
47.5 x 5
47.5 x 5
47.5 x 5
47.5 x 5
Pullups
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
Hanging Knee Raises
BW x 10
BW x 10
BW x 10
Total Weight Lifted: 7062.5kg
Time: 55 Minutes
Comments:
My back's still annoying me, my cold's returned and my brand new trainers got covered in mud. I want to eat cake and go to bed