Author Topic: _bruce_ - 5x5 - from tit to breast... to EVEREST (Read 41262 times)

_bruce_ · « **Reply #50 on:** September 09, 2008, 01:59:40 PM »

Monday - September the 8th 2008

Start: 21:45
End: 22:44
Duration:  59 min

Mood: So, so

Cardio: no

Squat - 25, 35, 40, 45, 55 kg     | +12,5kg... last one was HARD

CgBp     - 22,5, 32,5, 42,5, 52,5, 70 kg      | +12,5 kg ... last one was hard, form suffered -> shoulder position/involvment

Rows       - 25, 35, 45, 55, Bodyweight + 7,5 kg    | +7,5 kg ................ damn, were hard

Comments:

Schedule still off... will return to normal on monday.

Squatting - ok
CgBP    - ok, I definitely can handle more weight with better form
Rows    - good, last set was HARD

Stubborn · « **Reply #51 on:** September 14, 2008, 04:05:49 PM »

Glad to see you keepin at it!

_bruce_ · « **Reply #52 on:** September 28, 2008, 12:53:06 PM »

Rest phase is over - did some 3x8 stuff and always, even, lighter weight.
Now on to the log...

Sunday - September the 28th 2008

Start: 20:44
End: 21:44
Duration:  60 min.

Mood: So, so

Cardio: no

Squat - 20, 35, 40, 45, 50 kg     | +7,5... easy, legs pumped -
old weight - 12,5kg -> 5 kg deficit to former max

CgBp     - 22,5, 32,5, 42,5, 52,5, 65kg      | +7,5 kg ... easy
old weight - 12,5 kg -> 5 kg deficit to former max

Rows       - 25, 35, 45, 55, Bodyweight + 5 kg    | +5 kg ................ so, so
old weight - 7,5 kg -> 2,5 kg deficit to former max

Comments:

Squatting - stance is now near optimal, much easier
CgBP    - ok, last set was easy, lacking calibration
Rows    - rows were pretty hard, pullups good, harder but more ROM than before

_bruce_ · « **Reply #53 on:** October 14, 2008, 05:28:39 AM »

Rest phase is over - did some 3x8 stuff and always, even, lighter weight.
Now on to the log...

Monday - October the 13th 2008

Start: 20:00
End: 20:40
Duration:  40 min.

Mood: So, so

Cardio: no

Squat - 20, 35, 40, 45, 52,5 kg     | +10... easy, legs pumped -
old weight - 12,5kg -> 2,5 kg deficit to former max

CgBp     - 22,5, 32,5, 42,5, 52,5, 65kg      | +10 kg ... easy
old weight - 12,5 kg -> 2,5 kg deficit to former max

Rows       - 25, 35, 45, 55, Bodyweight + 5 kg    | +6,25 kg ................ so, so
old weight - 7,5 kg -> 1,25 kg deficit to former max

Comments:

Squatting - stance is now near optimal, much easier
CgBP    - better
Rows    - ok, sometimes out of balance

Schedule still off

_bruce_ · « **Reply #54 on:** October 19, 2008, 12:35:27 PM »

Rest phase is over - did some 3x8 stuff and always, even, lighter weight.
Now on to the log...

Sunday - October the 19th 2008

Start: 20:20
End: 21:15
Duration:  55 min.

Mood: So, so

Cardio: yes

Squat - 20, 35, 40, 45, 55 kg     | +12,5... easy, legs pumped -
old weight - 12,5kg -> 0 kg deficit to former max

CgBp     - 22,5, 32,5, 42,5, 52,5, 67,5kg      | +12,5 kg ... easy
old weight - 12,5 kg -> 0 kg deficit to former max

Rows       - 25, 35, 45, 55, Bodyweight + 5 kg    | +7,5 kg ................ so, so
old weight - 7,5 kg -> 0 kg deficit to former max

Comments:

Squatting - so, so
CgBP    - much better
Rows    - ok, sometimes out of balance

Schedule still off, but lifts now equal to former max. Will try to up the ante for four weeks from now on

_bruce_ · « **Reply #55 on:** October 24, 2008, 07:45:16 AM »

Friday - October the 24th 2008

Forgot Wednesday log...

Start: 17:30
End: 16:25
Duration:  55 min.

Mood: So, so

Cardio: No

Squat - 20, 35, 40, 45, 57,5 kg     | +15... easy, legs pumped -
old weight - 12,5kg -> 2,5 kg additive to former max

CgBp     - 22,5, 32,5, 42,5, 52,5, 70kg      | +15 kg ... easy
old weight - 12,5 kg -> 2,5 kg additive to former max

Rows       - 25, 35, 45, 55, Bodyweight + 8,25 kg    | +8,25 kg ................ good
old weight - 7,5 kg -> 1,25 kg additive to former max

Comments:

Squatting - so, so
CgBP    - much better
Rows    - ok, sometimes out of balance

Schedule still off, but lifts now equal to former max. Will try to up the ante for four weeks from now on

_bruce_ · « **Reply #56 on:** October 27, 2008, 11:51:57 AM »

Monday - October the 27th 2008

Start: 19:00
End: 19:50
Duration:   50 min.

Mood: Good

Cardio: Yes

Squat - 25, 35, 45, 50, 60 kg     | +17,5... pretty hard
old weight - 12,5kg -> 5 kg additive to former max

CgBp     - 22,5, 32,5, 42,5, 52,5, 70kg      | +15 kg ... could not have done more
old weight - 12,5 kg -> 2,5 kg additive to former max

Rows       - 25, 35, 45, 55, Bodyweight + 8,25 kg    | +8,25 kg ................ hard
old weight - 7,5 kg -> 1,25 kg additive to former max

Comments:

Squatting - so, so
CgBP    - bad, feeling in tris was not there
Rows    - ok, sometimes out of balance

Schedule still off, but lifts now equal to former max. Will try to up the ante for four weeks from now on

_bruce_ · « **Reply #57 on:** October 29, 2008, 10:54:28 AM »

Wednesday - October the 29th 2008

Start: 18:00
End: 18:54
Duration:   54 min.

Mood: Good

Cardio: Yes

Squat - 25, 35, 45, 50, x kg     ...ok

Presses     - 25, 30, 35, 42,5 kg      | +12,5 kg ... pretty exhausting

Rows       - 25, 25, 25, BW, BW + 10 kg    | +10 kg ................ easier than I thought

Comments:

Squatting - ok, fourth set was much easier than third
Presses    - was slightly annoyed that they were so hard, have to keep an eye on the left side
Rows    - good, balance issues

slaveboy1980 · « **Reply #58 on:** October 30, 2008, 06:48:41 AM »

i have probably asked this before...but do you have any injuries that are holding your squat back?

_bruce_ · « **Reply #59 on:** October 30, 2008, 09:44:26 AM »

Quote from: slaveboy1980 on October 30, 2008, 06:48:41 AM

i have probably asked this before...but do you have any injuries that are holding your squat back?

No - but left leg is slimmer+longer than right and I have pretty much never squatted adequately before.
My legs were totally atrophied from sitting and no sports and I am building them up slowly but steadily.

_bruce_ · « **Reply #60 on:** October 31, 2008, 09:52:08 AM »

Friday - October the 31st 2008

Start: 16:35
End: 17:25
Duration:   50 min.

Mood: Good

Cardio: Yes

Squat - 25, 35, 45, 50, ( 62,5 kg x 3 ), ( 45 kg x 8 ) kg      | +20kg ...

CGBPresses     - 22,5, 32,5, 42,5, 52,5, ( 72,5 kg x3 ), ( 42,5 x 8 ) | +17,5 kg ...

Rows+Pullups      - 25, 25, 25, 25, BW + 10 kg    | +10 kg ... only 4 full reps

Comments:

Squatting - 3s easy, 8s hard
Presses    - same as above
Rows    - only 4 reps

_bruce_ · « **Reply #61 on:** November 03, 2008, 11:09:13 AM »

Quote from: _bruce_ on October 31, 2008, 09:52:08 AM

Monday - November the 3rd 2008

Start: 18:35
End: 19:25
Duration:   50 min.

Mood: Good

Cardio: Yes

Squat - 25, 35, 45, 50, 62,5 kg      | +20kg ... pfff, hard

CGBPresses     - 22,5, 32,5, 42,5, 52,5, 72,5 kg | +17,5 kg ... hard

Rows+chinups      - 25, 25, 25, 25, BW + 11,25 kg    | +11,25 kg ... ok

Comments:

Squatting - was ok, stance not perfect
Presses    - pffff... concentration and therefore technique suffered
Rows    - hard, but ok

_bruce_ · « **Reply #62 on:** November 11, 2008, 11:38:11 AM »

Monday - November the 10th 2008

Start: 18:35
End: 19:25
Duration:   50 min.

Mood: Good

Cardio: No

Squat - 25, 35, 45, 50, 65 kg      | +22,5kg ... ok

CGBPresses     - 22,5, 32,5, 42,5, 52,5, 75 kg | +20 kg ... too heavy

Rows+chinups      - 25, 25, 25, 25, BW + 12,5 kg    | +12,5 kg ... good

Comments:

Squatting - was ok, knee was loud one rep when going down too fast
Presses    - pffff... did 5 reps, but have to be patient, maybe take a cambered bar and restart lower
Rows    - rather easy

_bruce_ · « **Reply #63 on:** November 27, 2008, 03:04:20 PM »

Got knocked out by inflammed tonsils.
Did some pullups, chinups, very little squatting, CGBP and Presses.
Increased my weight today on presses to 47,5kg | + 17,5 kg

_bruce_ · « **Reply #64 on:** November 30, 2008, 12:16:22 PM »

Friday - November the 29th 2008

Start: 19:35
End: 20:25
Duration:   50 min.

Mood: Good

Cardio: No

Squat           - 25, 35, 45, 55, 67,5 x 3, 45 x 8 kg      | +25kg ... HARD

CGBPresses           - 25, 35, 45, 55, 75 x 3, 45 x 8 kg      | +20 kg ... good

Rows+chinups      - 35, 35, 35, BW + 13,75 x 3, BW x 8 kg | +13,75 kg ... good

Comments:

Squatting - was very hard, not sure about form
Presses    - this time rather easy
Rows    - rather easy

_bruce_ · « **Reply #65 on:** December 01, 2008, 10:25:07 AM »

Monday - December the 1st 2008

Start: 18:35
End: 19:25
Duration:   50 min.

Mood: tired

Cardio: No

Squat           - 25, 35, 35, 35, 45 kg      | ... front squats - right quad hurts

CGBPresses           - 25, 35, 45, 55, 75 kg      | +20 kg ... hard but good

Rows+pullups      - 35, 35, 35, 35, BW + 10 kg | +10 kg ... hard

Comments:

Squatting - ouch, hurts near the hip, front squats with light weight until Ive seen a doc
Presses    - very pleased, little change of form - totally felt it in my tris
Rows    - hard... strange

_bruce_ · « **Reply #66 on:** December 03, 2008, 01:26:53 PM »

Wednesday - December the 3rd 2008

Start: 21:10
End: 21:18
Duration:   toooooooooooo looong

Mood: good

Cardio: No

Squat           - 25, 25, 35, 35, 35 kg      | ... front squats - slight pain near hip

Presses           - 25, 35, 45, 50 kg      | +20 kg ... HARD

Supplementary bi+tri work      - 3 x 8, 2 x 8 + 5 pullups and 5 chinups   | ... pull and chin were pretty hard

Comments:

Squatting - ouch, but better
Presses    - wider grip, felt heavier, more feeling in side delts
Supplementary - nice, did tri exercise I saw on the westside tape, for bis some curls, the finishing pullups and chinups were very hard

Stubborn · « **Reply #67 on:** December 03, 2008, 06:18:53 PM »

Good to see you're keeping it going. What is your overall impression so far?

_bruce_ · « **Reply #68 on:** December 06, 2008, 11:55:03 AM »

Friday - December the 6th 2008

Start: 19:38
End: 20:40
Duration:   too long... have to watch my rest time between sets

Mood: ok

Cardio: No

Squat           - 25, 35, 35, 35, 40 x 3, 35 x 8      | ... front squats

CGBPresses           - 25, 35, 45, 55, 77,5 x 3, 45 x 8 kg      | +22,5 kg ... good

Rows+chinups      - 35, 35, 35, 35, BW + 15 x 3, BW x 8 | +15 kg ... good

Comments:

Squatting - pretty easy
CGBP       - very pleased, really improved my form on these, stronger, more stable
Rows    - easy, tripple was really swell

_bruce_ · « **Reply #69 on:** December 06, 2008, 12:00:03 PM »

Quote from: Lift4Size on December 03, 2008, 06:18:53 PM

Good to see you're keeping it going. What is your overall impression so far?

After ample fooling around - excellent program.
I have to adhere to the 12.5 percent rule from latter set to former - total tonnage hasnt changed radically the way I did the approach - only peak set of 5. But this is ok, since I am a total beginner.
I have watched the Westside Seminar tape and it provided me with new motivation and good tips - incorporated the dumbell tri extensions into my program and like them.
Time will tell...

_bruce_ · « **Reply #70 on:** December 09, 2008, 01:27:09 PM »

Wednesday - December the 9th 2008

Start: 20:40
End: 21:30
Duration: too long... have to watch my rest time between sets

Mood: tired, irritated

Cardio: No

FrontSquats    - 25, 35, 35, 35, 40 kg | ... good

CGBPresses - 25, 35, 45, 55, 77,5    | +22,5 kg ... good, feel slightly off

Rows+pullups    - 25, 25, 35, 35, BW + 10    | +10 kg ... very hard

Comments:

Squatting - pretty easy
CGBP - pleased
Rows - hard, the pullups give me a headache

_bruce_ · « **Reply #71 on:** December 22, 2008, 03:27:47 PM »

Pause until 4th of january

3x8 rep stuff + some bi and tri isolation work

The Master · « **Reply #72 on:** December 22, 2008, 08:25:18 PM »

Quote from: _bruce_ on December 22, 2008, 03:27:47 PM

Pause until 4th of january

3x8 rep stuff + some bi and tri isolation work

You little fucker. Get your ass back in the sauna NOW.

_bruce_ · « **Reply #73 on:** December 24, 2008, 12:42:24 AM »

Quote from: Debussey DF on December 22, 2008, 08:25:18 PM

You little fucker. Get your ass back in the sauna NOW.

Merry Christmas Sweety

_bruce_ · « **Reply #74 on:** January 05, 2009, 01:10:44 PM »

Rest period is over... game on.
For the end of the year I want to be at 180 - 225lbs(80 - 100kg) region in all my lifts.
Goal for pullups is 55lbs (25kg) and chinups 65lbs(35kg) additonal weight.
Time will tell...

Wednesday - January the 5th 2009

Start: 20:00
End: 20:45
Duration: 45 mins.

Mood: tired, slightly irritated

Cardio: No

FrontSquats - 25, 35, 35, 35, 42,5 kg | ... hard

CGBPresses - 25, 35, 45, 55, 75 | +20 kg ... hard
-2,5 kg to former max.

Rows+pullups - 15, 15, 15, BW + 5kg, BW | +5 kg ... easy
-5kg to former max

Comments:

Squatting - hard but good
CGBP - pleased but form suffered
Rows/Pullups - easy