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ruga buga
12-10-2011, 04:00 PM
I have decided to start up a new log because the old one was very cluttered and all over the place. Furthermore, in the last few weeks I have finished school and will be starting a new chapter of my life in the waking months: varsity.

My original plan was to just hit gym frequently until varsity starts and then start with Jim Wendler's 5/3/1, but now i can consistently hit gym due to a change in circumstances, I might as well start now. I have taken the last week off as I was on holiday, and ate disgustingly.

I am going to give the "Boring But Big" template a bash and make it work around my injuries.

Stats: Start (10/11/12)
Weight: 102.3kg
BF: +- 22% i reckon.
Squat: 1x80kg
Bench: 1x72kg
Military Press: 1x37kg
Deadlift: 1x105kg

ruga buga
12-10-2011, 04:10 PM
Cycle: 1
Week: 1 (3x5)
Date: 10/12/11
Workout: A - Squat Day
Training Max: 70kg

1. Box Squat (3x5)

Warm-ups:
Barx10
40kgx5
45kgx5
50kgx3

Work Sets:
52.5kgx5
56kgx5
60kgx5

2. Box Squats (5x10)

35kgx10
35kgx10
35kgx10
35kgx10
35kgx10

3. Dumbell Row (4x10)

20kg'sx10
20kg'sx10
20kg'sx10
20kg'sx10

Notes: This was a top class day, everything felt really good and most importantly the meniscus injury was seemingly non-existent. The working sets flew up and form was good. However, the following sets were absolute busters - fitness was lacking horribly. The dumbell rows were quite easy although by that stage I was gassed out.

This is going to be quite an experiment and things are bound to chop and change as I am still trying to get my head around the program and its principles and ideologies, but I am revving to go and ready to get stronger and not be such a bitch!

mjc565
12-10-2011, 08:49 PM
looks good. boring but big always works...I like to add in some arm & core work at the end when I'm bored. can't go wrong with that

ruga buga
12-11-2011, 02:42 AM
looks good. boring but big always works...I like to add in some arm & core work at the end when I'm bored. can't go wrong with that

Cheers. How long have you done 531? I literally couldn't have picked up another dumbell yesterday after the squatting.

Mlalahoi
12-11-2011, 04:02 AM
Glad to hear all the squatting didn't aggravate your knee! I'll be following your new log

ruga buga
12-14-2011, 03:35 AM
Cycle: 1
Week: 1 (3x5)
Date: 13/12/11
Workout: B - Overhead Press Day
Training Max: 37kg

1. Overhead Press (3x5)

Warm-ups:
Barx10
15kgx5
18kgx5
22.5kgx3

Work Sets:
25kgx5
27.5kgx5
32.5kgx5+3 reps

2. Overhead Press (5x10)

15kgx10
15kgx10
15kgx10
15kgx10
15kgx10

3. Assisted Dips (5x5)

BW-37.5kgx5
BW-37.5kgx5
BW-37.5kgx5
BW-37.5kgx5
BW-37.5kgx5

Notes: Once again, another brilliant day. Everything felt really good and went up easy. Overhead press is definitely lacking though. I have hardly ever trained it, and when I have it has been for a set or two, nothing major, so some hard work is definitely in order here. 9/10

Glad to hear all the squatting didn't aggravate your knee! I'll be following your new log

Cheers man, the support is much appreciated.

ruga buga
12-14-2011, 03:11 PM
Cycle: 1
Week: 1 (3x5)
Date: 14/12/11
Workout: C - Deadlift Day
Training Max: 95kg

1. Conventional Deadlift (3x5)

Warm-ups:
Barx10
40kgx5
50kgx5
60kgx3

Work Sets:
62.5kgx5
70kgx5
80kgx5

2. Conventional Deadlift (5x10)

40kgx10
40kgx10
40kgx10
40kgx10
40kgx10

3. Assisted Wide-Grip Chins (10x3)

BW-37.5kgx3
BW-37.5kgx3
BW-37.5kgx3
BW-37.5kgx3
BW-37.5kgx3
BW-37.5kgx3
BW-37.5kgx3
BW-37.5kgx3
BW-37.5kgx3
BW-37.5kgx3

Notes: I forgot to do the additional reps for the deadlift on the last set, which is quite irritating, but it happens. I got tanked by the 5x10 sets, puffing for air hard. On a side note, sore throat and flu coming on. I am going to take tomorrow off and R&R for friday and bench day. 9/10

ruga buga
12-18-2011, 02:06 AM
Cycle: 1
Week: 1 (3x5)
Date: 16/12/11
Workout: D - Bench Press Day
Training Max: 65kg

1. Flat Barbell Bench Press (3x5)

Warm-ups:
Barx10
27.5kgx5
35kgx5
40kgx3

Work Sets:
42.5kgx5
50kgx5
55kgx5+3 reps

2. Flat Barbell Bench Press (5x10)

30kgx10
30kgx10
30kgx10
30kgx10
30kgx10

3. Flat Dumbell Bench Press (4x10)

12kg'sx10
12kg'sx10
12kg'sx10
12kg'sx10

Notes: The dumbell bench needs to go on the MP day and the dips on this day. I forgot to do that this week. I hit everything I planned to but the cold/flu was a downer, been sick since and taking a couple days off to recover as it is only getting worse. 7/10

ruga buga
12-22-2011, 10:48 AM
Cycle: 1
Week: 2 (3x3)
Date: 22/12/11
Workout: A - Squat Day
Training Max: 70kg

1. Box Squat (3x3)

Warm-ups:
Barx10
40kgx5
45kgx5
50kgx3

Work Sets:
50kgx3
56kgx3
63.5kgx3+ 9 reps

2. Box Squats (5x10)

35kgx10
35kgx10
35kgx10
35kgx10
35kgx10

3. Dumbell Row (4x10)

20kg'sx10
20kg'sx10
20kg'sx10
20kg'sx10

Notes: Tough, hot day. A beautiful African summer day, but no air-con and 105 degree heat. Squats were great, rows easy. Knee is feeling good. 8/10.

ruga buga
12-22-2011, 10:49 AM
Cycle: 1
Week: 2 (3x3)
Date: 21/12/11
Workout: B - Overhead Press Day
Training Max: 37kg

1. Overhead Press (3x3)

Warm-ups:
Barx10
15kgx5
18kgx5
22.5kgx3

Work Sets:
26kgx3
30kgx3
33.5kgx3+7 reps

2. Overhead Press (5x10)

15kgx10
15kgx10
15kgx10
15kgx10
15kgx10

3. Assisted Dips (5x5)

BW-37.5kgx7
BW-37.5kgx7
BW-37.5kgx7
BW-37.5kgx7
BW-37.5kgx7 +10 reps total


Notes: Another freakishly hot day. I just got back from a little golfing holiday and sickness. Everything went up fine, 105+ degree heat. OUCH!!!

ruga buga
12-24-2011, 10:25 AM
Cycle: 1
Week: 12 (3x3)
Date: 24/12/11
Workout: C - Deadlift Day
Training Max: 95kg

1. Conventional Deadlift (3x5)

Warm-ups:
Barx10
40kgx5
50kgx5
60kgx3

Work Sets:
67.5kgx3
76kgx3
86kgx3+7 reps

2. Conventional Deadlift (5x10)

40kgx10
40kgx10
40kgx10
40kgx10
40kgx10

3. Assisted Wide-Grip Chins (10x3)

BW-37.5kgx5
BW-37.5kgx5
BW-37.5kgx5
BW-37.5kgx3

ruga buga
12-24-2011, 10:26 AM
Cycle: 1
Week: 2 (3x3)
Date: 23/12/11
Workout: D - Bench Press Day
Training Max: 65kg

1. Flat Barbell Bench Press (3x5)

Warm-ups:
Barx10
27.5kgx5
35kgx5
40kgx3

Work Sets:
46kgx3
52.5kgx3
58.5kgx3+7 reps

2. Flat Barbell Bench Press (5x10)

30kgx10
30kgx10
30kgx10
30kgx10
30kgx10

3. Flat Dumbell Bench Press (4x10)

12kg'sx10
12kg'sx10
12kg'sx10
12kg'sx10

ruga buga
12-27-2011, 06:10 AM
Cycle: 1
Week: 3 (5,3,1)
Date: 26/12/11
Workout: A - Squat Day
Training Max: 70kg

1. Box Squat (5,3,1)

Warm-ups:
Barx10
40kgx5
45kgx5
50kgx3

Work Sets:
52.5kgx5
60kgx3
67.5kgx1+13 reps

2. Box Squats (5x10)

35kgx10
35kgx10
35kgx10
35kgx10
35kgx10

3. Dumbell Row (5x10)

20kg'sx10
20kg'sx10
20kg'sx10
20kg'sx10
20kg'sx10

ruga buga
12-27-2011, 06:12 AM
Cycle: 1
Week: 3 (5,3,1)
Date: 27/12/11
Workout: B - Overhead Press Day
Training Max: 37kg

1. Overhead Press (5,3,1)

Warm-ups:
Barx10
15kgx5
18kgx5
22.5kgx3

Work Sets:
27.5kgx5
32.5kgx3
35kgx1+7 reps

2. Overhead Press (5x10)

15kgx10
15kgx10
15kgx10
15kgx10
15kgx10

3. Flat Dumbell Bench Press (4x10)

12kg'sx10
12kg'sx10
12kg'sx10
12kg'sx10

ruga buga
12-31-2011, 05:05 AM
Cycle: 1
Week: 3 (5,3,1)
Date: 29/12/11
Workout: C - Deadlift Day
Training Max: 95kg

1. Conventional Deadlift (5,3,1)

Warm-ups:
Barx10
40kgx5
50kgx5
60kgx3

Work Sets:
71kgx5
81kgx3
90kgx1+8 reps

2. Conventional Deadlift (5x10)

40kgx10
40kgx10
40kgx10
40kgx10
40kgx10

3. Assisted Wide-Grip Chins (10x3)

BW-37.5kgx3
BW-37.5kgx3
BW-37.5kgx3
BW-37.5kgx3
BW-37.5kgx3

Notes: Felt light-headed and faint so cut last couple sets out. 6/10

ruga buga
12-31-2011, 05:08 AM
Cycle: 1
Week: 3 (5,3,1)
Date: 31/12/11
Workout: D - Bench Press Day
Training Max: 65kg

1. Flat Barbell Bench Press (5,3,1)

Warm-ups:
Barx10
27.5kgx5
35kgx5
40kgx3

Work Sets:
50kgx5
55kgx3
61kgx1+6 reps

2. Flat Barbell Bench Press (5x10)

30kgx10
30kgx10
30kgx10
30kgx10
30kgx10

3. Flat Dumbell Bench Press (4x10)

12kg'sx10
12kg'sx10
12kg'sx10
12kg'sx10

Notes: Felt alot better today, hit the numbers and got out. on a side note, I am going to continue onto the next cycle and skip the de-load week as within the next month, I will not be near a gym for two weeks, so there is no point de-loading for a week and then not gymming for a week. First cycle, done, and I am absolutely loving it so far. :jump: 8.5/10

ruga buga
01-02-2012, 11:34 AM
Cycle: 2
Week: 1 (3x5)
Date: 02/01/12
Workout: A - Squat Day
Training Max: 73kg

1. Box Squat (3x5)

Warm-ups:
Barx10
30kgx5
40kgx5
45kgx3

Work Sets:
50kgx5
55kgx5
62.5kgx5+8 reps

2. Box Squats (5x10)

37.5kgx10 * +2.5kg from previous cycle.
37.5kgx10
37.5kgx10
37.5kgx10
37.5kgx10


3. Dumbell Row (5x10)

22kg'sx10 * +2kg from previous cycle.
22kg'sx10
22kg'sx10
22kg'sx10
22kg'sx10

Notes: I didn't eat enough or close enough to session, felt weak and weary. Gonna have a big meal and make up for a spotty day of eating. 6/10

ruga buga
01-03-2012, 09:52 AM
Cycle: 2
Week: 1 (3x5)
Date: 03/01/12
Workout: B - Overhead Press Day
Training Max: 39kg

1. Overhead Press (3x5)

Warm-ups:
Barx10
15kgx5
18kgx5
22.5kgx3

Work Sets:
25kgx5
30kgx5
33.5kgx5+3 reps

2. Overhead Press (5x10)

17.5kgx10 * +2.5kg
17.5kgx10
17.5kgx10
17.5kgx10
17.5kgx10

3. Assisted Dips (5x5)

BW-37.5kgx8 * + 5 reps total
BW-37.5kgx8
BW-37.5kgx8
BW-37.5kgx8
BW-37.5kgx8

WantzChas
01-03-2012, 02:49 PM
Only seeing now you are also from South Africa.

Where in SA are you from? I live in Pretoria

ruga buga
01-08-2012, 08:22 AM
Cycle: 2
Week: 1 (3x5)
Date: 29/12/11
Workout: C - Deadlift Day
Training Max: 97kg

1. Conventional Deadlift (3x5)

Warm-ups:
Barx10
40kgx5
50kgx5
60kgx3

Work Sets:
63kgx5
72.5kgx5
82.5kgx10

2. Conventional Deadlift (5x10)

42.5kgx10
42.5kgx10
42.5kgx10
42.5kgx10
42.5kgx10

3. Assisted Wide-Grip Chins (10x3)

None.

Notes: Late for holiday departure. I really need to start focusing on the chins, havent applied myself at all to them the last few sessions. 7/10

ruga buga
01-08-2012, 08:25 AM
Cycle: 2
Week: 1 (3x5)
Date: 07/01/12
Workout: D - Bench Press Day
Training Max: 67kg

1. Flat Barbell Bench Press (3x5)

Warm-ups:
Barx10
27.5kgx5
35kgx5
40kgx3

Work Sets:
43.5kgx5
50kgx5
57.5kgx7

2. Flat Barbell Bench Press (5x10)

32.5kgx10
32.5kgx10
32.5kgx10
32.5kgx10
32.5kgx10


3. Incline Dumbell Bench Press (4x6)

15kg'sx6
15kg'sx6
15kg'sx6
15kg'sx6

Notes: Another little 4-day trip away from gym and some bad eating and a long trip back made energy low for this. Top set felt heavy although the 5x10 was piss easy. 6/10

ruga buga
01-08-2012, 08:28 AM
Cycle: 2
Week: 2 (3x3)
Date: 08/01/12
Workout: A - Squat Day
Training Max: 73kg

1. Box Squat (3x3)

Warm-ups:
Barx10
30kgx5
40kgx5
45kgx3

Work Sets:
51kgx3
58.5kgx3
66kgx20

2. Box Squats (5x10)

37.5kgx10
37.5kgx10
37.5kgx10
37.5kgx10
37.5kgx10


3. Dumbell Row (5x10)

23kg'sx10
23kg'sx10
23kg'sx10
23kg'sx10
23kg'sx10

Notes: Top day, 20-repper was fairly easy considering. The 5x10 squats were easy too, up weights next week. 9/10

ruga buga
11-22-2012, 05:55 AM
Once again, another extended period out of the gym, with absolutely no excuse other than being lazy. My first year of varsity whereby I lost my sense of balance and worked too hard to achieve my goals, completely destroying myself and allowing no time for gym/exercise and letting diet get away with me (or lack-thereof).

It has been about 5 weeks now that I have been back in the gym, purely just trying to stay consistent, which barring injuries, has been my biggest problem. I am doing SS, just keeping it simple. I plan on running this for at least 12 weeks, hopefully it just continues progressing after that though and then we shall see from there.

W1-D1:

Barbell Box Squat - 3x5x50kg/110lbs (Excellent)
Barbell Flat Bench Press - 3x5x50kg/110lbs (Good, a little heavy, run with it)
Deadlift - 1x5x70kg/154lbs (Excellent)
Abs

W1-D2:

Barbell Box Squat - 3x5x52.5kg/115lbs (+2.5kg)
Barbell Overhead Press - 3x5x22.5kg/50lbs
Barbell Bent-Over Row - 3x5x50/110lbs

W1-D3:

Barbell Box Squat - 3x5x55kg/110lbs (+2.5kg)
Barbell Flat Bench Press - 3x5x52.5kg/115lbs (+2.5kg)
Deadlift - 1x5x72.5kg/160lbs (+2.5kg)
Abs

W2-D1:

Barbell Box Squat - 3x5x57.5kg/126.5lbs (+2.5kg)
Barbell Overhead Press - 3x5x23.5kg/52.5lbs (+1kg)
Barbell Bent-Over Row - 3x5x52kg/114lbs (+2kg)

W2-D2:

Barbell Box Squat - 3x6x57.5kg/126.5lbs (+3 reps)
Barbell Flat Bench Press - 3x6x52.5kg/115lbs (+3 reps)
Deadlift - 1x5x75kg/165lbs (+2.5kg)
Abs

W2-D3:

Barbell Box Squat - 3x5x60kg/132lbs (+2.5kg)
Barbell Overhead Press - 3x7x27.5kg/60.5lbs (+4kg, 6 reps)
Barbell Bent-Over Row - 3x5x53kg/114lbs (+1kg)

W3-D1:

Barbell Box Squat - 3x5x62.5kg/137.5lbs (+2.5kg)
Barbell Flat Bench Press - 3x5x52.5kg/115lbs (+3 reps)
Deadlift - 1x5x77.5kg/170.5lbs (+2.5kg)
Abs

W3-D2:

Barbell Box Squat - 3x7x62.5kg/137.5lbs (+6 reps)
Barbell Overhead Press - 3x5, 5, 8x30kg/66lbs (+2.5kg)
Barbell Bent-Over Row - 3x5x45.5kg/100lbs (Reset as the previous weight the form was shocking, keeping it slow and controlled, going to have to do this with bench soon too I feel)

W3-D3:

Barbell Box Squat - 3x5x65kg/143lbs (+2.5kg)
Barbell Flat Bench Press - 3x3x52.5kg/115lbs (Form is terrible, missed reps.)
Deadlift - 1x5x80kg/176lbs (+2.5kg)
Abs

W4-D1:

Barbell Box Squat - 3x7x65kg/143lbs (+6 reps)
Barbell Overhead Press - 3x7x29.5kg (Miss counted the weight on the bar. :()
Barbell Bent-Over Row - 3x6x45.5kg/100lbs (+3 reps)

ruga buga
11-23-2012, 07:03 AM
W4-D2:

Barbell Box Squat - 3x5x67.5kg/149lbs (+2.5kg)
Assisted Dips - 3x6xBW-Level 6 Substituted
Deadlift - 1x5x82.5kg/181.5lbs (+2.5kg)

ruga buga
11-25-2012, 01:23 PM
W4-D3:

Barbell Box Squat - 3x6x67.5kg/149lbs (+3 reps)
Barbell Overhead Press - 3x8, 8, 7x31kg/68lbs (+1kg, +5 reps)
Barbell Bent-Over Row - 3x6x47.5kg/105lbs (+2 kg)

Mlalahoi
11-25-2012, 04:30 PM
Good to see you back! Solid work sticking with SS so far, I'll be following!

ruga buga
12-08-2012, 12:38 PM
I have been on holiday for 2 weeks, now back home and a session under the belt, quite a wishy-washy one trying to set up equipment ect in the new gym.

Barbell Box Squat (High) - 3x8x70kg
Bench
Deadlift - 1x8x85kg

back to proper training in the next session, no micro weights for the next 2 months though.

Cheers mate, thanks for the support. :)