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Thread: Alexis' Zee German Method

  1. #1
    Join Date
    Dec 2011
    Location
    Germany
    Posts
    709

    Default Alexis' Zee German Method

    • starting strength seminar april 2024
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    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
    Last edited by Alexis; 01-04-2013 at 10:40 AM.

  2. #2
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    Default Week 1

    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.
    Last edited by Alexis; 11-01-2012 at 11:21 AM. Reason: Typo

  3. #3
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    Default Monday, 03/05/12

    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.
    Last edited by Alexis; 03-12-2012 at 09:35 PM. Reason: Typo

  4. #4
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    Default Tuesday, 03/06/12

    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.
    Last edited by Alexis; 03-12-2012 at 09:36 PM. Reason: Typo

  5. #5
    Join Date
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    Default Thursday, 03/08/12

    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.
    Last edited by Alexis; 03-08-2012 at 08:03 PM. Reason: typo

  6. #6
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    Default Friday, 03/09/12

    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.
    Last edited by Alexis; 11-01-2012 at 11:26 AM.

  7. #7
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    Default Monday, 03/12/12

    Bench
    187x5x3

    Press
    110x5x3

    Pullup (Neutral Grip)
    5x3

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

  8. #8
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    Default Nuuu Shoezz

    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]

  9. #9
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    Default Tuesday, 03/13/12

    Squat
    225x5x3

    RDL
    220x5x3

    Hanging Pike
    4x3

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

  10. #10
    Join Date
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    Default Thursday, 03/15/12

    starting strength coach development program
    Bench
    220x1x3

    Press
    132x1x3

    Dips
    Bodyweight 12/12/10

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