rickjames the n00b

Workout A 13/05/19

Squats 2x5 @ 20KG, 1x3 @ 40KG, 1x5 @ 50KG 5x5 @ 60KG
Bench Press 2x5 @ 20KG, 1x3 @ 30KG 5x5 @ 40KG
Barbell Row 1x5 @ 40KG , 5/5/5/4/3 @ 47.5KG

Bit frustrating with the barbell row; think my rather rapid progression on squats is gassing me out too much when it comes to the other stuff.
 
Workout B 15/05/19

Squats 2x5 @20KG, 1x5 @40KG 3x5 @ 52.5KG, 5x5 @ 62.5KG
OHP 5x5 @ 27.5KG
Deadlift 1x5 @ 60KG, 1x5 @ 70KG, 1x5 @ 80KG

These warmup sets seem a little too much now, particularly with the deadlift. Jesus.
 
Workout A 17/05/19

Squats 2x5 @ 20KG, 1x3 @ 40KG, 1x5 @ 50KG 5x5 @ 65KG
Bench Press 2x5 @ 20KG, 1x3 @ 30KG 5x5 @ 42.5KG
Barbell Row 1x5 @ 40KG , 4/0/0/0/0 @ 47.5KG

Yeah, pretty poor effort with the rows but I just had no energy in me; accepted a deload was inevitable. Surprised I'm handling squats like I am, but the last few reps do take their toll
 
Nah, just concentrating on 5x5. 7 weeks down and I wouldn't say I feel any different in terms of progess, but I'm happy to stick with it for substantially longer amount of time
 
Workout B 20/05/19

Squats 2x5 @20KG, 1x5 @40KG 3x5 @ 55KG, 5x5 @ 67.5KG
OHP 5x5 @ 27.5KG
Deadlift 1x5 @ 60KG, 1x5 @ 85KG

Annoyingly one of the fractional plates wouldn't fit the bar so just stuck repeated the weight for OHP. Also two warmup sets for deadlifts feels like a bit too much so changed to one today. Absolutely shattered.
 
Workout A 22/05/19

Squats 2x5 @ 20KG, 1x3 @ 40KG, 1x5 @ 55KG 5/5/5/4/0 @ 70KG
Bench Press 2x5 @ 20KG, 1x3 @ 30KG 5/4/0/0/0 @ 45KG
Barbell Row 5x5 @ 42.5KG

Pretty poor day to be honest, but with the progression I'm on I kind of expecting a big one; just didn't have the energy to finish the BP in particular, plus my form was all over the place.
 
Workout B 24/05/19

Squats 2x5 @20KG, 1x5 @40KG 3x5 @ 55KG, 5/5/5/5/4 @ 70KG
OHP 5x5 @ 28.5KG
Deadlift 1x5 @ 60KG, 0x5 @ 90KG

First day where the weight of squats really kicked in on my back, again making me question my form.
 
Missed Monday, but back at it today. Very, very patchy, but working out is better than nothing

Workout A 29/5/19

Squats 2x5 @ 20KG, 1x5 @ 40KG, 1x3 @ 55KG 5/5/5/5/3 @ 70KG
Bench Press 2x5 @ 20KG, 1x3 @ 30KG 5x5 @ 40KG
Barbell Row 0x5 @ 45KG

Couldn't quite get there with the squats, so we deload on Friday. Took the decision ahead of time to deload slightly on BP to address my grip. Couldn't get the ROWs in due to work constraints.
 
Was away Fri/Mon so not feeling particularly great. Also out of nowhere turns out I've pulled a hamstring of some kind, only really occurred to me when squatting. Have deloaded a little more than I am supposed to in order to build it up slowly

Workout B 05/06/19

Squats 2x5 @20KG, 1x3 @40KG 5x5 @ 55KG
OHP 5x5 @ 27.5KG
Deadlift 1x5 @ 60KG, 1x5 @ 80KG, 0x5 90KG

Deloading next time on the deadlifts; also getting mad sweaty when doing them and holding the bar
 
Hi,

The app suggests those warmup sets, so I go ahead and do them. Simple really. I'd probably say your own progress is a lot, lot further than mine. Program is OK, but I wouldn't say I'm seeing any noticeable changes after nearly 12 weeks on it with a rather drastic change in my diet as well. Dunno what gives, really.

As for myself had a nightmare work week which means I wasn't able to go in at all which wasn't particularly great. Back in today, dropped the weight.

Workout B 17/06/19

Squats 2x5 @20KG, 1x3 @ 35KG, 5x5 @ 50KG
OHP 5x5 @ 25KG
Deadlift 1x5 @ 60KG, 1x5 @ 70KG

Really bad niggle around my left hamstring when squatting, knees are giving it a little bit as well.
 
Oh, just meant a little bit of pain, that's all.

As far as breaks etc are concerned I'm sure someone else can chime in, but a week out of however many isn't too detrimental; I've been at it 12 weeks now and up until last week had only missed 3 sessions.

Food for me; eggs, ham, chicken, steak, sweet potato, yoghurt, peanut butter sandwiches, whey shake (workout days only)
 
Workout A 20/6/19

Squats 2x5 @ 20KG, 1x3 @ 40KG, 5x5 @ 55KG
Bench Press 2x5 @ 20KG, 1x3 @ 30KG 5x5 @ 40KG
Barbell Row 5x5 @ 40KG
 
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Workout B 26/06/19

Squats 2x5 @20KG, 1x3 @ 40KG, 1x5 @ 50KG 5x5 @ 60KG
OHP 2x5 @ 20KG, 5x5 @ 30KG
Deadlift 1x5 @ 60KG, 1x5 @ 70KG, 1x5 @ 80KG
 
Workout A 28/6/19

Squats 2x5 @ 20KG, 1x5 @ 40KG, 1x3 @ 52.5KG 5x5 @ 62.5KG
Bench Press 2x5 @ 20KG, 1x3 @ 30KG 5x5 @ 45KG
Barbell Row 5x5 @ 45KG

Tired
 
On holiday. Slightly tricky to stay on schedule, but got a workout in

Workout B 03/07/19

Squats 2x5 @20KG, 1x5 @ 40KG, 1x3 @ 52.5KG 5x5 @ 65KG
OHP 2x5 @ 20KG, 5x5 @ 32.5KG
Deadlift 1x5 @ 60KG, 1x5 @ 75KG, 1x5 @ 85KG
 
Tried getting a workout in last Friday but just felt physically awful; knees and my right hamstring particular were giving me all sorts of issues. Went in today, dropped the weight

Workout B 08/07/19

Squats 2x5 @20KG, 1x5 @ 40KG, 1x3 @ 52.5KG 5x5 @ 60KG
OHP 2x5 @ 20KG, 5x5 @ 305KG
Deadlift 1x5 @ 60KG, 0x5 @ 75KG, 0x5 @ 85KG

I'm on holiday next week so always kinda keen to get a week in, but after 15 fairly solid weeks I think my body is saying to just give it a break.

This is also my progress chart since starting in April, don't really know what to make of it; definitely don't feel any stronger since starting it all.

mGSEL0P.png
 
Right, back on it after 3 weeks of holidaying/slacking. Quite happy to take the 30% deload to be honest

Workout A 29/7/19

Squats 2x5 @ 20KG, 1x3 @ 30KG, 5x5 @ 40KG
Bench Press 2x5 @ 20KG, 5x5 @ 32.5KG
Barbell Row 5x5 @ 32.5KG
 
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