No Pain, Time to Gain

5x5 Loading Phase: (W1/D3)

Squats
90 x 5
97.5 x 5
105 x 5
110 x 5
120 x 5

Paused Bench Press
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 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 8
60 x 8
70 x 8

Dumbbell Bicep Curls
10 x 8
10 x 8
10 x 8

Total Weight Lifted: 7980kg

Time: 60 Minutes

Comments:
Back felt much better today but the cold's still with me so I didn't really care for the session. Might up my calories again tomorrow if I've dropped weight or stayed where I was last week.
 
Diet

Increased my calories by 200 two weeks ago, as my weight had plateaued, and expected my BW to start increasing but I've managed to drop 1.3Kg this week. Not what I was expecting or hoping for so I'll try upping them by 400 this week, to 2600, and see what I weigh next Saturday.

02/07/2016 - 18st 5lbs
06/08/2016 - 17st 11lbs
03/09/2016 - 17st 3lbs
01/10/2016 - 16st 10lbs
17/12/2016 - 15st 10lbs
04/12/2017 - 15st 4lbs
 
5x5 Loading Phase: (W2/D1)

Squats
122.5 x 5
122.5 x 5
122.5 x 5
122.5 x 5
122.5 x 5

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

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

Hyperextensions
10 x 10
10 x 10

Hanging Knee Raises
BW x 11
BW x 11
BW x 11
BW x 11

Total Weight Lifted: 7237.5kg

Time: 80 Minutes

Comments:
Back's beginning to get annoying now. Feels like a bruised bone rather than a muscle pull but it hurts like **** when I unrack the weight on squats. Comfortable session other than that.
 
5x5 Loading Phase: (W2/D2)

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

Deadlifts
152.5 x 5 (Chalk)
152.5 x 5 (Chalk)
152.5 x 5 (Chalk)
152.5 x 5 (Chalk)
152.5 x 5 (Chalk)

Standing 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 5
BW x 5
BW x 5
BW x 5
BW x 5

Hanging Knee Raises
BW x 11
BW x 11
BW x 11

Total Weight Lifted: 7875kg

Time: 90 Minutes

Comments:
Back felt better today, grip strength was awesome and speed was good. More squats tomorrow so I'll see how the back holds out.
 
5x5 Loading Phase: (W2/D3)

Squats
100 x 5
110 x 5
117.5 x 5
125 x 5
132.5 x 5

Paused Bench Press
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Pendlay Row
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Close Grip Bench Press
55 x 8
65 x 8
75 x 8

Dumbbell Bicep Curls
12.5 x 8
12.5 x 8
12.5 x 8

Total Weight Lifted: 9035kg

Time: 90 Minutes

Comments:
Finally a session I'm happy with. Braced a bit harder and squatted wider today which helped my back and blasted everything through else. Paused bench press is feeling especially strong at the moment.

I'll weigh myself again tomorrow and either keep my calorie intake where it is or increase it by another 200.
 
5x5 Loading Phase: (W3/D1)

Squats
137.5 x 5
137.5 x 5
137.5 x 5
137.5 x 5
137.5 x 5

Bench Press
85 x 5
92.5 x 5
100 x 5
105 x 5
112.5 x 5

Pendlay Row
67.5 x 5
72.5 x 5
77.5 x 5
85 x 5
90 x 5

Hyperextensions
15 x 10
15 x 10

Hanging Knee Raises
BW x 12
BW x 12
BW x 12
BW x 12

Total Weight Lifted: 8175kg

Time: 120 Minutes

Comments:
Gym was rammed, weights felt far heavier than I was expecting and my cold's back. To top it all off, I farted on the first rep of my last set of squats and it was loud enough for someone to take their headphones off and ask if I had ripped my shorts. I honestly wasn't sure if I had **** myself or not :(
 
5x5 Loading Phase: (W3/D2)

Deadlifts
170 (MG)
170 (MG)
170 (MG)
170 (MG)
170 (MG)

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

Standing Shoulder Press
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5

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

Hanging Knee Raises
BW x 12
BW x 12
BW x 12

Total Weight Lifted: 8687.5kg

Time: 130 Minutes

Comments:
Very tough session today. Strength and form felt good but I was lacking energy again. Had to stop half way through my squats to get a energy drink because I was pretty much spent after the deadlifts. Felt much better after that and the rest of the session was easy but not sure if it's still this cold, my age or a lack of food.
 
5x5 Loading Phase: (W3/D3)

Squats
112.5 x 5
122.5 x 5
130 x 5
140 x 5 (Belt)
147.5 x 5 (Belt)

Bench Press
105 x 5 (Paused)
105 x 5 (Paused)
105 x 5
105 x 5
105 x 5

Pendlay Row
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5

Close Grip Bench Press
60 x 8
70 x 8
80 x 8

Dumbbell Bicep Curls
15 x 8
15 x 8
15 x 8

Total Weight Lifted: 9990kg

Time: 105 Minutes

Comments:
Another very tough session. Strength continues to improve but recovery and stamina continue to disimprove and I now feel like I've got the start of a throat infection. Hardest week to come.
 
Last edited:
5x5 Loading Phase: (W4/D1)

Squats
145 x 5 (Belt)
145 x 5 (Belt)
145 x 5 (Belt)
145 x 5 (Belt)
145 x 5 (Belt)

Bench Press
90 x 5
97.5 x 5
105 x 5
110 x 5
117.5 x 5

Pendlay Row
70 x 5
77.5 x 5
82.5 x 5
87.5 x 5
92.5 x 5

Hyperextensions
20 x 10
20 x 10

Hanging Knee Raises
BW x 13
BW x 13
BW x 13
BW x 13

Total Weight Lifted: 8675kg

Time: 150 Minutes

Comments:
18 days since W3/D1 thanks to progressively worse fatigue which turned out to be Glandular Fever. Back on it tonight and although I felt knackered from start to finish my strength felt good again.

Squats were brutal and took around 1 hour, including recovery between sets, but everything else was pretty easy especially bench which I expected to fail tonight.

Hopefully feel better again next week meaning I can get back on track.
 
Random Workout

Squats
80 x 5
90 x 5
100 x 5
110 x 5
120 x 5

Bench Press
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5

Deadlifts
100 x 5
110 x 5
120 x 5
130 x 5
140 x 5

Standing Shoulder Press
20 x 5
30 x 5
40 x 5
50 x 5
60 x 5

Total Weight Lifted: 8500kg

Time: 65 Minutes

Comments:
I thought I could lift my way through Glandular Fever, I was wrong. 3 weeks off and feeling much better now :)
 
You must log in or register to reply here.
Back
Top Bottom