Outbreak's Training Journal

[outbreak]

Hello people, I am another person who is sick of bb.com so I am going to post my training up here.

Background: I used to be one of those people who didn't know any better,
and utilized a split workout for to long. I then came across Madcow's version of Bill Starr's 5x5 and went from there.

The following is my progress over 20 weeks for my 5rm.

Squat: 87.5 kg (192.9 lbs) -> 108.5 kg (238.7 lbs) = 21 kg (46.2 lbs) 24% increase

Bench Press: 72.5 kg (159.5 lbs) -> 97.5 kg (214.5 lbs) = 25 kg (55 lbs) 25% increase

Row: 42.5 kg (93.5 lbs) -> 90 kg (198 lbs) = 47.5 kg (104.5 lbs) 111% increase

OH Press: 50 kg (110 lbs) -> 67.5 kg (148.5 lbs) = 17.5 kg (38.5 lbs) 35% increase

Dead Lift: 65 kg (143 lbs) -> 115 kg (253 lbs) = 50 kg (110 lbs) 79% increase

[outbreak]

I now have changed my workout a bit by adding some volume, and few other tweaks. After about 12 weeks I will go back to the original plan and try for some more gains.

Here is yesterdays workout.

Week 2: Workout 3

BB Squat

5x 55 kg (121 lbs)
5x 65 kg (143 lbs)
5x 75 kg (165 lbs)
5x 85 kg (187 lbs)
3x 95 kg (209 lbs)
8x 75 kg (165 lbs)

- I need to get a video camera and start filming my squats so I can improve on my form even more.

Incline BB Press

8x 45 kg (995 lbs)
8x 55 kg (121 lbs)
8x 65 kg (143 lbs)
5x 75 kg (165 lbs) (PR)
10x 55 kg (121 lbs)

- Feelings good on these.

BB Row

8x 55 kg (121 lbs)
8x 60 kg (132 lbs)
8x 65 kg (143 lbs)
5x 70 kg (154 lbs)
10x 60 kg (132 lbs)


- Man the volume on these kills me

Dips

5x BW + 5 kg
5x BW + 5 kg
5x BW + 5 kg

- I sucked on dips today.

BB Curl

10x 30 kg (66 lbs)
10x 30 kg (66 lbs)

Wide Grip BB Curl

10x 22.5 kg (49.5 lbs)
10x 22.5 kg (49.5 lbs)

Comments

Felt a bit weird today, but I got through everything alright except for the dips.

[outbreak]

Here are my last two workouts


Week 3: Workout 1

Squat

5x 55 kg (121 lbs)
5x 65 kg (143 lbs)
5x 75 kg (165 lbs)
5x 85 kg (187 lbs)
5x 95 kg (209 lbs)

- Last set was a bit of a struggle, but I didn't concentraite on form enough. Everything else was good, its amazing how much concentrating on keeping your hamstrings engaged, and moving upward with your hips. I am loving squats right now.

Incline BB Press

8x 45 kg (99 lbs)
8x 55 kg (121 lbs)
8x 65 kg (143 lbs)
8x 75 kg (165 lbs) PR

- Just got the last rep out, but I still believe there is plenty in the the tank.

BB Rows

8x 55 kg (121 lbs)
8x 60 kg (132 lbs)
8x 65 kg (143 lbs)
8x 70 kg (154 lbs)

- The volume is getting easier.

Hyper Extensions
12x BW + 5 kg
12x BW + 5 kg
12x BW + 5 kg

Decline Situps
10x BW + 10 kg
10x BW + 10 kg
10x BW + 10 kg

Comments

I was supposed to workout last night, but yesterday was one of those days. I woke up to find that some bastard broke into my work ute, then for the rest of the day I had trouble with trades not turning up, people making stupid mistakes etc... The building industry is testing sometimes.

So I decide not to workout, and I am browsing through ross training and I come past the video of the young guy who isn't blessed with his full limbs. Most of you guys would have seen it, the fact that the guy travels so far to train and trains with such intensity is amazing. None the less I felt like a little bitch and came crashing down to earth.

Todays workout was good, I got through everything with no real issues. I think I may have reset my squat back too far, but I suppose there can be no harm in that. Work out 3 should be a PR for bb rows so I am looking forward to it.


Half a deck of cards (yes unfit)

Hearts = Push-ups - number
Diamonds = Hill sprints - Number divided by 2 then rounded up to the nearest whole number.
Spade = Free Squats
Club = Jump Rope X 5

Ace = 12
Face = 10
5-10 = Number Shown
2-4 = 5
Joker = 7 Burpees

Week 3: Workout 2

Squat

5x 60kg (132 lbs)
5x 60kg (132 lbs)
5x 70kg (154 lbs)
5x 70kg (154 lbs)

- Same old.

Seated DB Press

8x 25 kg (55 lbs)
8x 25 kg (55 lbs)
8x 25 kg (55 lbs)
8x 25 kg (55 lbs)

- Last set was a bit of a struggle, I might keep them at the same weight next week. I actually did a set of three at the start, but some douche-bag walked into me so I bailed the weights.

Dead Lift

3x 77.5 kg (170.5 lbs)
3x 87.5 kg (192.5 lbs)
3x 97.5 kg (214.5 lbs)
3x 107.5 kg (236.5 lbs)
3x 117.5 kg (258.5 lbs) PR

- These were too easy and my form is way better so i decided to go for a PR, it went up light.

Chin-ups

3x BW
2.5x BW
2x BW

- Not as much as last week.

Comments

I was still a bit tired from yesterdays conditioning session (which was to be expected), I don' think it had to much of an impact aside from when it came to do the chin-ups I was stuffed.

[powerandvelocity]

You had some great gains with you. That was really impressive.