Alexis' Zee German Method

[Alexis]

Age: 44
Height: 6'05 (184cm)
Weight: 192 (87.5kg)

I have been fucking around with the standard gym routines for 2 years until I simply felt that it was not giving me what it should.
Sure, I had gone down from my fat fuck state of untrained 206lbs to my current weight in during time but I still wanted to improve things.
After doing a lot of research I came across Madcow's and Stronglifts and then fortunately to Starting Strength.

I ran SS for a couple months and then a classic Bench/Press alternating TM routine on a 3 day split for the last 12 weeks.

Disrupted by 2 minor injuries my 5 RM's went up as follows from July 2011 - February 2012:

Bodyweight at a constant 186 lbs
Deadlift: 305 - 330
Squat: 210 - 285
Bench: 210 - 225
Press: 115 - 135

I am doing a 4 day split TM variation now because volume day got way too time consuming.

Mo. Bench 5x5, Press 5x5, Chin/Pull Ups 3 Sets
Tue. Squat 5x5, RDL 3x5
Thur. Bench 1x5, Press 1x5, Heavy Dips 3 Sets
Fri. Squat 1x5, DL 1x1-5

Notation: weight x reps x sets

*Switched over to kilograms April 2012*
*Updated stats and switched notation to weight x sets x reps 01/01/2013

[Alexis]

Monday, 02/27/12

Bench
209x5x5

Press
115x5x5

Chinups
8/8/7

Tuesday, 02/28/12

Squat
253x5x5

RDL
220x5x3

Thursday, 03/01/12

Bench
220x5

Press
137.5x4(PR)

Dips
+66lbs 7/7/15 at Bodyweight

Friday, 03/02/12

Squat
286x4

Deadlift
352x1x2

Volume Days for Bench and Squats was eventually a little too challenging. Next week's results will tell.

[Alexis]

Bench
209x5x5

Press
121x5x4

Chinups
8/7/7

Weights felt a little lighter this time than last week's volume day but I get the feeling that cutting down some volume will benefit me. Next Intensity Day will show more.

[Alexis]

Squat
253x5x4

RDL
242x5x3


Went down to 4x5 on Squats. These felt only slightly less challenging than last week. I'll stick with the weight for another week.
Grip on the RDL is more challenging than the lift itself, funny.

[Alexis]

Bench
225x4

Press
137.5x4

Pullups
8/7/7

So I felt great was well fed and all but no improvement from last week.....
If Squat doesn't improve tomorrow I'm going to blame it on recovery.

[Alexis]

Squat
286x5(PR)

Deadlift
330x5

It feels like I am hitting a brickwall on all lifts. I think I have been riding at peak level too long. It's time for a real deload and eventually a switchup.
Tomorrow my quest to lose 6 pounds starts too. Sunday - Friday on -750kcal and Saturday cheat/recharge day with a kcal surplus.

[Alexis]

Bench
187x5x3

Press
110x5x3

Pullup (Neutral Grip)
5x3

First complete deload since July, I actually feel great after this.

[Alexis]

These arrived just now. They already fit like a glove!
I figured a deload phase is the perfect time to get used to them.
[IMG][/IMG]

[Alexis]

Squat
225x5x3

RDL
220x5x3

Hanging Pike
4x3

Squats still did not feel all that light, may have to reduce the reps.

[Alexis]

Bench
220x1x3

Press
132x1x3

Dips
Bodyweight 12/12/10