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PowerTeen
05-08-2010, 08:25 AM
:puke:
I am sick of picking a routine and going at it until I have changed it completely around and I still call it the original template. I have been doing this my entire life and I think I could have progresses more if I had stuck to what I was advised.
No more supplements, no more bullshit.

Current lifts:
Bench 75 kg x 5
Deadlift 177.5kg x 5
Squat 135 kg x 5 (can do more but improving form)

BW: 80 kg
BF: 13 %
height: 1 m 77



Routine, IA's 3 day 5x5

Quest: body re-comp through 1/2 day TCD.


I hope some of the older guys can pop in from time to time to give some insight.

Ps. I know I haven t been logging here for a while... but I had a very intense week of exams and now I can go back to lifting.

Wish me luck.

PowerTeen
05-08-2010, 08:27 AM
Bench
Warm up +
42 x 5
46.5 x 5
51 x 5
55.5 x 5
60.5 x 5

3 Board Press
65 x 3,3,3

Chins
86kg x 6
86 x 6
86 x 5
86 x 5

Skull
22.5 kg +b x 8,8,8

Lat Raises 60 x 10,10,10,10,10

Abs

mr blink
05-08-2010, 11:38 AM
Good Luck!

Im doing the same program as well.

LudiWithKnives
05-08-2010, 04:20 PM
wow youre lat raising as much as your bench? O___O wtf

will follow your progress cuz im thinking of this routine after i reap all the benefits of 531 + gotta find a board hahhaa, where did you get your 3 board?

PowerTeen
05-08-2010, 05:00 PM
My three board is done off a rack... my gym has this weird spider cage with pins sticking out.

It gives me about 2-3 inches off the chest maybe a little more. Plus I don't do it touch and go. I let the bar rest and explode off the bottom. I feel that this has the most carry over to the bench.

I have week bench because of past shoulder injuries with Rugby and constant poundage from tennis. I took some time off so I am hoping I will be able to progress now.

ps. I am dieting at the moment so I am being conservative with the weekly gains.


Ludi, I posted a template for this routine in the thread Ia's 3 day 5x5. Could be of some use to you

LudiWithKnives
05-08-2010, 05:46 PM
oh so youre doing rack press/pin presses? i was planning to look for a yoga block at my gym cuz the dimensions are 4x6x9 so the 2 and 3 board are covered

yer i saw that post lol thanks

but still... for lateral raises....youre doing 60KG? thats 132 lbs...

PowerTeen
05-08-2010, 06:41 PM
There are done from the pulley :) I can do about 30 lb DBs each hand for the same reps

PowerTeen
05-10-2010, 09:35 AM
Lower body day today... I am pleased with the decrease in volume. Lets see where it gets me.

80 % 5 RMs... first week of his 5x5

Squat (kg)
75.6 x 5
83.7 x 5
91.8 x 5
99.9 x 5
108 x 5



Deadlift
98 x 5
119 x 5
140 x 5

Calf Raises (seated)
70x15
70x15
70x15
'

Shrugs DB
32 kg DB x 17,17,17


25 min of medium intensity cardion in end. 400 kcals burnt.



Hoping to get about 1800-1900 kcals for today
:thumpdown: I HATE DIETING! HAha :smokepoke:

mr blink
05-11-2010, 10:17 AM
Solid squatting man.

PowerTeen
05-11-2010, 11:04 AM
I deloaded my squat A lot. I used to be able to squat 380-90 for 1 RM but my form was poor

I set my squat back 100 lbs to relearn proper form... my ego took a hit but In the end its worth it :D

PowerTeen
05-12-2010, 12:35 PM
Bench
5 x 57.5
5 x 57.5
5 x 57.5
5 x 57.5
5 x 57.5

Dip
100 kg x 6
100 kg x 6
100 kg x 6
easy

Row
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5



Home...
Bought a whole rotisserie chicken today... 3 lbs of pure gold. Gonna dig through it by myself :D

LudiWithKnives
05-12-2010, 02:12 PM
stronggggggggg dips LOL

PowerTeen
05-12-2010, 03:41 PM
Always like the move :) I can max out at 120 for 5 reps I think.
Its free weight dipping on a V-bar support for dips. I go full range but I feel like the machine is gonna tear apart when I add weight lol

LudiWithKnives
05-12-2010, 04:18 PM
v bar support? go take a pic of it LOL

PowerTeen
05-12-2010, 04:33 PM
:d

LudiWithKnives
05-12-2010, 09:12 PM
oh wtf lol do you find it easier? or like a more natural movement?

PowerTeen
05-13-2010, 12:19 PM
Its a very natural movement for me :)
I have strong shoulders but a weak lower back.

LudiWithKnives
05-13-2010, 10:10 PM
you feel it in your lower back when you do dips?

PowerTeen
05-14-2010, 04:09 AM
No, I am making a statement... I have a strong upper and lower body but a weaker mid-section (except for bench since I injured my shoulder badly a while ago).

This means that lifts that only involve the upper body are usually pretty strong for me.
Like I can DL 440 but easily rack pull 600

PowerTeen
05-14-2010, 07:01 AM
Ahhh.. what a relief. Back to 90 % 5 RM range again :D

Bench
47.5 x 5
52.5 x 5
57.5 x 5
62.5 x 5
67.5 x 5

3 Board Press/ Pin Press
67.5 x 3
67.5 x 3
67.5 x 3

chin ups
BW+ 12 lbs x 6,6,6,5.5

Skull Crushers
20kg + bar x 9,9,9

Lat Raises
60 kg x 11,11,10,10,10

Abs
30 kg DB on decline bench x 24,24,24

using a heavier DB next time. My gym only goes up to 32 kg though :/

PowerTeen
05-14-2010, 07:35 AM
I dont feel like the Chins are hitting my lats too much

I am gonna do 2 sets of chins (6 reps) and hit 2-3 sets on the PD machine with a very wide grip. Want to see if it gets my chin progression going again.

patrickmclaren
05-14-2010, 07:36 AM
Abs
30 kg DB on decline bench x 24,24,24


Ahh, just reading that makes me feel uneasy! 24 reps! Nice work

Should really get abs into my training, along with some forearms. :(

PowerTeen
05-14-2010, 08:55 AM
I wish I could go heavier on those, but I max out the dbs at the gym so I have to go high rep. Its a hell of a breather :D

One thing I like about abs is that I can progress A LOT in terms of ab strength regardless of how much I am eating.

PowerTeen
05-16-2010, 05:37 AM
Carbing up today (even though I haven t been low carbing the past 5 days...)

I am eating all the cereal and yogurt I have at my place. Gonna go on a strict 2 week low carb to recomp a little... Calories will be kept at BMR level.

90% of RM session today


Felt good but my DLs felt heavy at 90 % :/ lets see what it gives next week at 100 %

Squat
82kg x 5
91 x 5
99 x 5
110 x 5
117 x 5 EASYYYY FULL ROM

DL
115 x 5
136 x 5
160 x 5
So, so. I shaved the callous skin off my hand and DL hurt now.. stupid me.

Calves
75 x 15,15,15

Shrugs
32kg DB 18,18,18


Skipped the PullThroughs so I have more time to :D

Only going to add them on the 5fth week when volume drops on main lifts.



PT

PowerTeen
05-17-2010, 02:48 PM
Yesterday my diet was huge.
It must have put me in the 6-7 000 calories. I ate all that within an 8 hour window. I shat so much my ass hurt from wiping :(

Well, today is the first day of the diet. I didnt hit the calories but I hit the macros.
I am 400 kcals short because my stomach is already upset from yesterday and all the fatty stuff is annoying me more.

mr blink
05-17-2010, 03:35 PM
Your deadlifts are looking solid man.

Just add a multi and keep lifting heavy. LOL.

what kind of diet are you doing?

PowerTeen
05-17-2010, 04:50 PM
I am low carbing (very very low, almost like keto) for two weeks because I concentrate better this way... better for exam time.

Once I am I am done with that I will be going on an ISO caloric diet to recomp my metabolism and add a few lbs of lean mass :D

This week is max DLing. I hope I can still hit 175 x 5 despite the caloric deficit/ lack of carbs.

aaron
05-17-2010, 04:58 PM
Good luck with the deadlifts. Think postive, youve done it before you can do it again!

I just hit a pr on bench with low carbs so guess it can be done. Deads are considerably tougher though but you seem very strong on them!

PowerTeen
05-19-2010, 04:31 PM
Thanks for the support Aaron :D
you're a strong teen so it means a lot coming from you.

cheers mate and keep up the strong lifting

PowerTeen
05-20-2010, 01:19 PM
Session today was very tough

I am only doing 87.5 % 5 RM and I was struggling by the fifth set of 5 x 5 with static weight :(

I hope I get addapted to low carbs fast enough lol

Bench
67.5 kg x 5 HARD
65 x 5
65 x 5
65 x 5
65 x 5 Hard

Dips
100 kg x 7
x6
x6


Kroc Rows
40 kg + (5 kg DB bar) x 20 each arm
x 20 each arm (this beat the shit out of me)... even though its 5 kg below my PR

Curl
25 kg x 9
x8
x8


Doing abs and cardio at the gym tomorrow...

PowerTeen
05-20-2010, 01:20 PM
scared I wont meet my maxes next week :/ dont know what to do it that happens

DOA
05-20-2010, 01:21 PM
scared I wont meet my maxes next week :/ dont know what to do it that happens

Move on, when things don't go your way you forget about them not just weightlifting but life in general.

PowerTeen
05-20-2010, 01:35 PM
Thing is I am doing IA's 3 day 5x5 and next week I am supposed to pyramid to 100 %.
Today 90 % already felt heavy...

So if I miss the 100 % lift it will be hard to set a PR and move to 3 x 3. Still waiting to see what responses I get from the question I posted :)

But yah I get you... I wont worry too much about it as I am only undereating temporarily... just picked a bad time to undereat because I am doing a progressive routine

PowerTeen
05-21-2010, 06:37 AM
Something quite amazing is happening...
Although my strength is taking a bit of a hit, I am down to 77 kg (down from 81 kg), after having stalled weight wise for over a year even below maintenance. The best part of this is that my daily body temps have been going up :)

Today I am off to the gym to finish the abs session I was meant to do yesterday and I am gonna do 45 min on an incline treadmill.


Tonight is party night and I won't be drinking any beer... maybe some spirits if I feel like it but not mandatory.. taking my girl for a movie first.

IB IS DONE BABY! I AM DONE STUDYING MOTHEFUCKERS! NO MORE 2 month 10 HOUR A DAY STUDY MARATHONS WOOOOOOO

Manchester Uni here I come :D

lucidity0101
05-21-2010, 11:02 AM
Your strength just may shoot up... due to the lack of studying.

reumoore
05-21-2010, 11:27 AM
What course u gonna do at manchester uni??(btw glasgow uni FTW :) )

PowerTeen
05-22-2010, 04:08 AM
What course u gonna do at manchester uni??(btw glasgow uni FTW :) )

hahaha yeah mate

Doing Business and Econ. :D PARTYYY:party:

reumoore
05-22-2010, 07:08 AM
Haha crazy man in doin bus economics 2!!!!!

PowerTeen
05-22-2010, 04:39 PM
Good course, gonna make us rich later :D

Today was a good day I guess. Woke up late after a decent night out with 4-5 alcoholic drinks, I was happy but not even tipsy.

I followed low carb up to 6 pm but then I decided to start my carb up at 7 pm tonight rather than full day tomorrow.. I still have to study for an exam and I dont want to sleep all day.

Tomorrow is max day at the gym. Looking forward to that. Monday is a big day with a BIG party. I wont count how much I drink. That night is a night to enjoy because we are all celebrating graduation officially. Cant wait!

LudiWithKnives
05-22-2010, 04:51 PM
im maxing out next week too but its the long weekend =T tempted to go party but dont want to screw up mondays squat pr

PowerTeen
05-23-2010, 07:20 AM
HUUUUUGEEEE disappointment.

My strength is way down :/ I am going to have to diet a little less aggressively.

My bench has stalled since the beginning of the year and I tried everything under the sun: periodization, 5x5, submaximal work, eating above, eating below maintenance. It wont go up. Maybe its not a lift for me... the shoulder injury really holds me back on this lift (2 years back pinched a never playing tennis then destroyed my entire shoulder in the international league rugby).


I was conservative in my max since I am dieting. I have hit 75 for a 5rm in the past but I put down 72.5 kg to see where it takes me. Today I was supposed to lift 72.5 no problem.. well I miss the last two reps and had trouble doing 70 for 5 reps.

My accessory work is still getting better but not the bench. Gonna see how the squatting and DLing/ rowing does this week. BUT Fuck THIS SHIT ... stupid bench.


Bench (5 reps each set) Pyramid 100 % MISSED
52.5 OK'
57.5 kg OK
62.5 OK
67.5 OK EASY
72.5 MISSED
70 HARD


Decline Smith CG Press
50 + bar x 4,4,4

Chins
Bw X6,6 full ROM.
Rack chins
BW+20 kg DB x 7,7,7

Skull Crushers 20+b
x 10,10,9 Hard last rep

Lat Raises
60 kg x11,11,11,11,11

PowerTeen
06-02-2010, 07:48 AM
Been very lazy with this log
Here are my last 8 sessions!

PowerTeen
06-02-2010, 07:50 AM
2 mondays back: DL

Chins ups 10 x 3 (85 kg)
Curls: 35 kg x 99,8
DL: 170 x 5 (lost some strength but gained it back this week)

PowerTeen
06-02-2010, 07:52 AM
The sunday before that: Bench

Bench 70 x 5
3 boardpress 70 x 3,3,3
Skull crushers 25 kg x 10,10,9
Lat raises 60 x 11,11,11,11,11

PowerTeen
06-02-2010, 07:53 AM
Wed SQUAT

Row 72.5 x 5,5,5,5,5
Squat Ramped up to 125 kg x 5
Calfs 75 x 15,15,15


BEEN LAZY WITH ABS LATELY AS I AM COMPLETELY SPENT AFTER EACH SESSION

PowerTeen
06-02-2010, 07:54 AM
Friday BENCH static

72.5 x 5,5,5,5,5
Dips 95 kg x 9,8,8
Shoulder DB Press 20 x 10,10,9

PowerTeen
06-02-2010, 07:56 AM
Monday Bench

CHANGED TO DB> I GIVE UP ON BB
DB Bench 3 x 3 24,26,28,30,32
3 Board Bench 2 x 3 70x3,2.5
Dumbbell Skull Crushers 3 x 10 20+bx10,10,10
Lateral Raise 5 x 10 65 x 10,10,10,8,8

PowerTeen
06-02-2010, 07:56 AM
Sunday before the Monday

Squats
Row 3 x 3 75 x 5,5,5,5,7.5
Squat 3 x 3 90,100,110,120,127.50

GOOD PR WEEK ON ROW aND SQUAT

PowerTeen
06-02-2010, 07:57 AM
TODAY:
DB Bench 3 x 3 5,5,5,5,4.5 x 32
Dip 3 x 10 bw+15kg x 9,9,9
DB Presses 4 x 10 20 kg x 11,10,10,8

Nice db benching... I can progress much more easily with that than with BB.


I am completely spent. Took almost every lift to failure and eating BIG today.

Next week is deload for like 9 days so I want to push myself this week

LudiWithKnives
06-02-2010, 02:56 PM
how come you changed up the routine?

PowerTeen
06-02-2010, 04:29 PM
I hit week 4. So I got rid of some accessory shit and I started hitting the weights as heavy as I can.

PR weeks until week 12. :)

I am doing 4 days.. just separating the squat and DL because I get too burnt out too easily. Lifts are the same just spaced out differently.

Lets see where this takes me.

The full periodizing thing wont work for me as its summer and I can have a cycle like this full of breaks. I am just going to push for PRs since I already had my first 4 week build up

LudiWithKnives
06-03-2010, 10:06 PM
lol i used to have horrible recovery (maybe still do) so when i first started a 4 day routine i was dying but now i got used to it. maybe you just need to get used to the squating and dling on the same day. now im wondering how id respond to it lol