JiP's Log

[JiP]

That's the plan for the next 10 weeks. Those are the top sets i'll be working upto with 5x5. I'll use 5kg between my bench, row and press sets of 5. I'll use 10kg between sets of squats and 15kg between sets of deadlifts. I'll do accessory exercises on the day depending on how i feel. I generally do a lot of pull ups.

Background
I've been lifting relatively unsuccesfully for a little over a year. My lack of success is down to inconsistency, bad diet choices and bad form. I worked up to some relatively good weight on the squat and deadlift from August to December last year but my form was awful on both. i have dropped my ego and learned to use good form, taking my squat stance out as well. I've read Practical Programming and Starting Strength and am in the middle of reading The Strongest Will Survive. I used to keep a log on bodybuilding.com but 90% of the forum are morons.

Stats
Currently sitting around 175 - 180lbs at about 20% bodyfat. Have around 14 inch arms, 23 inch legs and a 33 inch waist. I'm 5'9". My current 5rm's are..
- Squat 110kg
- Deadlift 145kg
- Bench 78.5kg
- Row 75kg
- Press 52.5kg

Diet
After reading The Strongest Will Survive i've began to eat a large amount of unprocessed food. Rolled organic oats (can't find steel cut), stoneground wholewheat bread, organic meat, eggs, milk among other obvious food choices. I'm aiming to gain weight, about 2lbs a month. I take large doses of vitamins and cod liver oil. I also take glucosamine and calcium magnesium before bed.

[JiP]

First real work out is next tuesday, the 10th. I was sick for the past week but wanted to get something done. Tried to lift on wednesday but I couldn't move anything.

07.02.09

Bench
52.5 x 5
57.5 x 5
62.5 x 5
67.5 x 5
72.5 x 5

Row
50 x 5
55 x 5
60 x 5
65 x 5
70 x 5

CGBP
57.5 x 8 x 3

Barbell Curls
30 x 8 x 3

0:40

[coldfire]

Why is this a "10 weeks plan"? You need to do it until it stops working.

[JiP]

Why is this a "10 weeks plan"? You need to do it until it stops working.

Just to simplify things, i'll take it longer if I can.

[JiP]

11.02.09

Squats
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5

Bench
55 x 5
60 x 5
65 x 5
70 x 5
74 x 5

Rows
52.5 x 5
57.5 x 5
62.5 x 5
67.5 x 5
72 x 5

CGBP
57.5 x 10 x 3

1:30

Notes
had a lot of problems today, but only temporary ones. electricity went out so i had to lift in the cold, fell off my motorbike last night so my leg was pretty banged up and some other stuff. but it was still a decent workout.

[JiP]

13.02.09

Squats
60 x 5
70 x 1

Press
32.5 x 5
37.5 x 5
42.5 x 5
47.5 x 5

Deadlift
problems

Chin ups
10, 8, 7, 6

Curls
30 x 10 x 3

0:40

Notes
Both my hamstrings were in a large amount of pain squatting, i'd like to attribute this to soreness but i've never not finished my sets because of soreness. After the initial pain i couldn't air squat, deadlift with the bar or sit down without significant pain. I'll try my luck next session to see how the squats go, if it's bad news i'll use Rip's rehab plan in the next couple of weeks.

I injured my left hamstring last year squatting and put myself out for a month, but it was a large amount more painful than this and the pain was specific to a part of leg rather than all over.

[JiP]

Squats
60 x 5
70 x 5
80 x 5
90 x 5
102.5 x 3
80 x 5

Bench
55 x 5
60 x 5
65 x 5
70 x 5
76 x 3
65 x 8

Rows
50 x 5
55 x 5
60 x 5
65 x 5
73 x 3
60 x 8

Notes
hamstring pain went, guess it was just mega soreness

[JiP]

17.02.08

Bench
57.5 x 5
62.5 x 5
67.5 x 5
72.5 x 5
76 x 5

Rows
52.5 x 5
57.5 x 5
62.5 x 5
67.5 x 5
73 x 5

CGBP
60 x 8 x 3

Curls
32.5 x 8 x 3

1:00

later that day...

Squats
62.5 x 5
72.5 x 5
82.5 x 5
92.5 x 5
102.5. x 5

0:30

Notes
decided to split my session up and see how it went. enjoyed it much more and found i could concentrate a lot better. last bench rep was a grinder, i think i've overestimated my maxes by a fair bit due to my week and a half off beforehand. either way everything is relatively on track right now. hamstring pain is gone. having one days rest between my two heavy days was difficult, hopefully won't have to do it again for a while.

[JiP]

20.02.08

Light Squats
60 x 5
70 x 5
80 x 5 x 2

Press
30 x 5
35 x 5
40 x 5
45 x 5
49 x 5

Deadlift
70 x 5
90 x 5
110 x 5
130 x 5

Pull Ups
9, 8, 7

1:00

[JiP]

22.02.08

Squats
62.5 x 5
72.5 x 5
82.5 x 5
92.5 x 5
105 x 3
82.5 x 8

Bench
57.5 x 5
62.5 x 5
67.5 x 5
72.5 x 5
78 x 3
67.5 x 8

Rows
52.5 x 5
57.5 x 5
62.5 x 5
67.5 x 5
75 x 3
62.5 x 8

Skulls
30 x 10 x 3

Curls
32.5 x 8 x 3