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Blut Wumps Another 25

blut wump

blut wump

New member
Week 1 Day 1

It's probably time for another log since my last one was the Korte back in antiquity. If anyone's interested in bygone eras, it's here

Squats, unless specified otherwise are what I call ATF: hams make solid contact with calves. All weights, unless otherwise specified, are in Kilos.

My training has been a shade grim these past couple of months. I was running a conjugate thing of my own creation for a while until December. It went well and I was up to 130x3 for 5 sets on bench. 135x3 for 5 sets on squat. I got my front squat and GM to 125x3 for 5 sets. With my higher-rep work I got to 110x8 for 4 sets on bench and 115x8 for 4 sets on squats. I seem to be fully recovered from the deadlift injury and have done 165x5 and also 160x3 for 8 sets.

Anyway, I got loaded in December and things pretty much fell apart. I deloaded and got ill with something or other. Two weeks off for Christmas and then I seem to have had colds since early January. I've been running a Single Factor 5x5 to try to get my weights back up and am back to a 130x5 squat, 165x5 dead, 120x5 bench, each with more in the tank, and the bench was my signal to switch to Dual Factor.

I've joined in a lot of the discussions concerning Dual Vs. Single Factor but, simply, I don't really feel like I'm doing enough overall work on the SF. I've spent ages training to load myself and then deload, long before I stumbled on madcow's posts, and that's what I enjoy. So, time to switch, even though there's mileage left in the SF. I was getting bored with it.

Not much to report for W1D1. I think I chose the weights about right, neither easy nor hard, and it felt good to be working the extra volume. A fairly brisk workout.

The rows after the first set were deweighted between reps. Back held flat, as far as I could tell. The NSW on the bench sets are grip width (Narrow, Shoulder, Wide).

ATF Squats
20x10, 30x10, 60x5, 80x4, 100x3, 110x5x5
Bench
20x10N, 40x8S, 60x5W, 80x5N, 90x5S, 100x5W, 110x5W
BB Row
20x10, 60x5, 70x5, 80x5, 90x5, 100x5
Needsize Abs 5x5
Hypers 4 sets of 12

One other thing: I'm juicing as from Saturday just past. 200mg Test Cyp every 4 days. Accordingly, this 5x5 might, possibly, not follow standard format as time passes.
 
I'm starting my sf journal today also, i'm about to go do my first set in the next couple of hours. good look BW i look forward to watching you progress :)
What are Needsize Abs ?
Edit: I know what Needsize abs are now i did a quick readup on Synpax's thread.
 
Good to see you back in the game. I was beginning to wonder if you'd stoppped lifting and were instead doing Pilates ;)

Also, glad to hear your injury has healed. Will you be running this as a pretty straightforward DF 5 x 5?
 
For the Needsize Abs 5x5's are you going to ramp the weight usedor keep it consistant for all 5 sets? I think I am going to give these a try today instead of my usual decline weighted sit ups. I am wondering how I should do them as far as weight used goes.
 
Jim Ouini said:
Good to see you back in the game. I was beginning to wonder if you'd stoppped lifting and were instead doing Pilates ;)

Also, glad to hear your injury has healed. Will you be running this as a pretty straightforward DF 5 x 5?
Click to expand...
I'm expecting to run a pair of loading phases back-to-back before running into intensity.


djeclipse said:
For the Needsize Abs 5x5's are you going to ramp the weight usedor keep it consistant for all 5 sets? I think I am going to give these a try today instead of my usual decline weighted sit ups. I am wondering how I should do them as far as weight used goes.
Click to expand...
I'll add some weight next week and see how it goes.

I forgot to mention body-weight in my preamble and, since I like to take it in the morning before my shower, it's going to have to wait until tomorrow.
 
Have you just finished your second set of 25? Congrats, young man!

I have to admit that I prefer to see weights in pounds, even though I use kilos myself! I have to convert to pounds to judge how heavy you're going.

Looking forward to your progress. Good luck.
 
I gave up on trying to come up with a response that doesn't involve "good luck" or "looking forward...", so good luck and welcome back to journaling.

Any other background on progress on previous cycles of the DF (or gear, if any)?
 
I'll be reading daily.....also, I couldn't agree more with taking cyp every 4 days. I don't care what anybody or any literature says about cypionate and enanthate being 'long-lasting' esters, if you go with once a week, you have 4 days where you feel like the King of the World, and 3 where you want to dig a hole and crawl in it.

I think you'll make some good, solid gains.
 
Well, I am just a bit embarrassed...

I was reading your initial post, getting more and more confused. In my mind... "I though blut_wump was stronger than that". "What??!! He can squat and deadlift more than that, surely!" "What in the world, he's mentioned 5 plates per side before..."

And then I remembered that Americans are the only ones with enough arrogance to continue using pounds, while the rest of the world cooperates with each other. Ooops. Forgive my mistake. :)

Thanks for logging. I'm peering ahead to it. ;)
 
I've done a knee-height rack-pull with six plates and straps. I tore/pulled something in my side when I was doing the Korte in, I think, early October and foreswore deadlifts for the rest of the year. I'm pretty sure that I was on track for 450 from the floor at the time.

I could post in pounds but think of the conversion practice you'd lose. The table I posted above gives a quick, reasonable conversion. I used to work in pounds until a couple of decades ago. The change-over was a nuisance.

On the big three, I have lifted: ATF squat 160Kg with belt, 142.5Kg bench, 185Kg dead.

Cynical Simian, I've run the DF 5x5 twice before plus a volume phase that I had to stop due to a knee injury. I've come to see the program as a 10% strength booster.

Prior gear use: I've run a small handful of 'two-weekers' with orals to experiment and didn't like any of them. I tried dbol, oral tbol, anavar and always got cramps in shins and lower back. I couldn't even take a brisk walk without debilitating discomfort despite copious amounts of water, milk thistle, taurine, bananas etc. I even tried the old 10/60 with dbol and gave up after two to three weeks. Consequently, no orals with this. I don't really care what enhancement they offer, it's not worth it. I'm going to feel a little put out if the Test Cyp has the same effect. I don't see 'killer pumps' as either desirable or welcome in a workout.

Bodyweight 123.4Kg - 271.5lbs
 
blut wump said:
I've done a knee-height rack-pull with six plates and straps. I tore/pulled something in my side when I was doing the Korte in, I think, early October and foreswore deadlifts for the rest of the year. I'm pretty sure that I was on track for 450 from the floor at the time.

I could post in pounds but think of the conversion practice you'd lose. The table I posted above gives a quick, reasonable conversion. I used to work in pounds until a couple of decades ago. The change-over was a nuisance.

On the big three, I have lifted: ATF squat 160Kg with belt, 142.5Kg bench, 185Kg dead.

Cynical Simian, I've run the DF 5x5 twice before plus a volume phase that I had to stop due to a knee injury. I've come to see the program as a 10% strength booster.

Prior gear use: I've run a small handful of 'two-weekers' with orals to experiment and didn't like any of them. I tried dbol, oral tbol, anavar and always got cramps in shins and lower back. I couldn't even take a brisk walk without debilitating discomfort despite copious amounts of water, milk thistle, taurine, bananas etc. I even tried the old 10/60 with dbol and gave up after two to three weeks. Consequently, no orals with this. I don't really care what enhancement they offer, it's not worth it. I'm going to feel a little put out if the Test Cyp has the same effect. I don't see 'killer pumps' as either desirable or welcome in a workout.

Bodyweight 123.4Kg - 271.5lbs
Click to expand...
is this your first test cycle? if it is your going to love it
 
silver_shadow said:
is this your first test cycle? if it is your going to love it
Click to expand...
Yes, complete newbie other than the orals mentioned above and a PH cycle of three weeks I did a year ago with 1-AD and 4-AD. I think I've always remained conservative with dosage.

silver_shadow said:
oh ya forgot to mention - the girlfriend/wife is going to enjoy your cycle even more ;)
Click to expand...
I'd better change the sheets, then.
 
Yeah, change the sheets, lol.....you'll like test. I HATE orals....they just don't agree with me....great effects, but I've always stopped them within a few weeks because I just find them intolerable, to me it isn't worth it if I feel like I have the flu every coupled with anxiety attacks day, lol.....I've always agreed 100% with test, never had a problem.
 
nelmsjer said:
Well, I am just a bit embarrassed...

I was reading your initial post, getting more and more confused. In my mind... "I though blut_wump was stronger than that". "What??!! He can squat and deadlift more than that, surely!" "What in the world, he's mentioned 5 plates per side before..."

And then I remembered that Americans are the only ones with enough arrogance to continue using pounds, while the rest of the world cooperates with each other. Ooops. Forgive my mistake. :)

Thanks for logging. I'm peering ahead to it. ;)
Click to expand...

I thought the same thing. I read 135kg's and thought, it must be like 200lbs or so... I thought he was stronger then that. Then I did the conversion and realized he is much stronger then that, lol.
 
anotherbutters said:
Well? Is that what you meant by your title? Have you hit the big Five-O?
Click to expand...
I got it: 5 multiplied by 5 = 25. So instead of calling it '5x5' he's calling it '25'.

Clever bastard :)
 
Week 1 Day 2

I'm definitely enjoying the extra work of the DF; it leads to a more satisfying workout. Gotta love endorphins.

I subbed the light squats out for front squats for a little variety. It might be a mistake since my fronts aren't really that far behind my normal squats. Ho hum.

I started to get an ache in my lower back during the front-squats which got progressively worse through the deads. I did some twist-stretching which helped a little but not a lot.

The deads were harder than I expected but it was all lower back fatigue. When I finished the deads, my lower back was very tight and uncomfortable so I tried to massage it out. As I got the knuckle deep in the muscle I could tell that things weren't right and a little pressure supplied a satisfying pop. It looks like I did the squats and deads with my spine slightly out.

With my aching back recovering, the MP got easier as they went on. I was thinking that next week I might swap around the pulldowns and MP to give my back some extra recovery time. Has anyone ever tried this on the program: doing Pulldown/Pullup then OHP?

The workout took around an hour.

Weights in Kilos
ATF Squat
20x10, 30x10
Front Squat
30x6, 60x5, 80x4, 100x5x5
Deadlift
60x10, 100x5, 120x3, 140x5x5
Military Press
20x10, 40x6, 60x5x5
Supinated Close-Grip Pulldown
10x8, 15x5x5 - in Plates of unknown weight :(
 
BW, that will work fine. Whenever I do pullups, I do them first thing because I absolutely hate doing them and if I wait until the end when I am tired, I would have too much of an urge to do lat pulldowns, so when I train my pullups/chins, I do them 1st and it works out good.
 
BW - you had mentioned some reservations about orals b/c of back pumps and whatnot. Well, get ready for some pretty nasty pumps when the gear hits. I didn't really comment much on 'em in my journal, but there were times when it was literally hard to walk after performing Pendlay rows, and really there's nothing you can do about it but grin and blut it :). Just a forewarning.
 
Week 1 Day 3

Not a lot to report. I came very close to failing the Narrow grip bench set and I think I'll just stick with my normal wide grip henceforth rather than mixing it up with the grips. It's all well and good for week1 but the idea is to move some weight rather than stall on lighter weights. I can work triceps separately if I feel the urge.

I'm getting a bit paranoid about an injection infection in my quad. In a way, I'm glad that the first one ached for three or four days and that this one is about three inches below the entry point. I'll see what the next couple of days brings. I'm hoping that I just have some reaction to the oil/alcohol. I think that in massaging the injection I pushed all the juice into another part of the muscle or maybe I injected between muscles. I have no idea but that it hurts more than the first one but not so much that I'm debilitated. I've read that quad injects can be a pain.

All weights in Kilos
Squats
20x10, 30x10, 60x5, 80x5, 90x5, 105x5, 120x5
Bench
20x10N, 40x8S, 60x5W, 80x3N, 105x5x5 WSNSW
BB Row
20x10, 60x5, 80x5, 90x5x5
DB Side Bend
45x8, 60x8 for 3 sets
Rev Hypers
15x4
 
Yeah, quad injections suck big time.....like a direct puncture wound to the muscle. Not a bad idea with the bench work, you can even do 2 back off sets of 8-12 with a narrow grip if you want.
 
BiggT said:
Yeah, quad injections suck big time.....like a direct puncture wound to the muscle. Not a bad idea with the bench work, you can even do 2 back off sets of 8-12 with a narrow grip if you want.
Click to expand...
you should try calf, pec and trap injects then... with test susp and winny ouch....
 
Week 2 Day 1

For squats, the weights felt about right. A fair effort but nothing heroic. This is the same weight I ended up on at the end of the Volume phase of the Korte, though so nothing special here.

I threw in a couple of Narrow-Grip sets after bench rather than mess about with switching grips during the work sets. One problem I seem to have lately, though, is holding my arch. The first two or three reps are fine but by the end my arch is almost gone. I guess I just need to concentrate more on pushing with my feet to hold the arch.

I added a 5 Kilo plate to the Needsize abs 5x5. I felt like a bit of a goit wearing a plate as a hat but soon had other things to think about. On the last set I dispensed with my typical dip after the hold.

I was planning to add weight to my hypers but I was running out of time so quickly blasted through them and left.

All weights in Kilos
Squats
20x10, 30x10, 60x5, 90x5, 115x5x5
Bench
20x10N, 40x10S, 60x5W, 70x5W, 80x5W, 90x5W, 105x5W, 115x5W, 80x10x2 NN
BB Row
20x10, 60x5, 75x5, 85x5, 95x5, 105x5
Abs 5x5
5x5 with 5Kg
Hypers
12x4
 
I think we've been through this: I always do WxRxS. I do typically try to leave no doubt about my notation, though, thus:
blut wump said:
I threw in a couple of Narrow-Grip sets after bench ...
Click to expand...
and who'd do 12 sets of 4 on unweighted hypers when they were feeling pressed for time?

You've probably gone and confused everyone, now, who has read my log and seen Weight x 5 x 5. They now realise that it hasn't been Weight x 5sets x 5reps but, rather, Weight x 5reps x 5sets. Thanks.
 
blut wump said:
I think we've been through this: I always do WxRxS. I do typically try to leave no doubt about my notation, though, thus: and who'd do 12 sets of 4 on unweighted hypers when they were feeling pressed for time?

You've probably gone and confused everyone, now, who has read my log and seen Weight x 5 x 5. They now realise that it hasn't been Weight x 5sets x 5reps but, rather, Weight x 5reps x 5sets. Thanks.
Click to expand...

there should be some kind of standard for this stuff becasue half the time people post 20 x 12 x 5, I have absolutley no clue what they're talking about, lol.
 
Week 2 Day 2

I had planned to start with chins today but the gym was fairly crowded when I arrived and the squat rack was empty. It wasn't worth the risk of losing it.

The front squats were making my back ache again but not so much as last week. I'm wondering whether I have the core conditioning to be able to do front squats and deads on the same day.

The deads took almost half an hour to get through the 5 top sets. I'm concerned that I might have over-cooked the weight but I'll see what next week brings. The lifts were never in doubt but my lower back was not comfortable. I had been thinking of 160Kg next week but that might be optimistic.

I'm wondering whether my form is out and I'm just brute forcing it up. When I made a conscious effort to keep myself more upright, I found it easier. Maybe I'm not keeping myself tight enough. Maybe I'm just a wuss.

Not a lot to report on the MP and Pulldowns.

Don't forget to vote for me in thread of the week. The only other one to consider is BiggT's thread if mine's not up to scratch.


Weights in Kilos
ATF Squat
20x10, 30x10
Front Squat
30x5, 60x5, 80x3, 100x2, 110x5x5
Deadlift
60x8, 100x5, 120x3, 140x1, 150x5x5
MP
20x10, 40x6, 65x5x5
Pulldown
11x10, 17x5x5 in plates of unknown weight
 
Making a concious effort to sta tight as hell in the abs has done wonders for me bro. I find that since making a concerted effort at staying tight for a couple weeks, it's happening naturally on its own nowadays. As a recovering back pain enthusiast :D I can only empathize and suggest holding some air and keeping your abs tight.

blut wump said:
Don't forget to vote for me in thread of the week. The only other one to consider is BiggT's thread if mine's not up to scratch.
Click to expand...
Hmmm... some other dude has a decent journal going where he seems to be getting stronger bit by bit. He's better looking than you, too. The name escapes me though....


:D
 
Last edited:
There are 3 good threads to vote on this month, this one, the anabolic one and that "other" journal....

cough, cough... My vote is still up for sale... cough cough, lol
 
hey lets not forget the dark horse: the pussy thread.... i liked it though i didn't vote for it.... oh well, i like anything pussy... ;)
 
silver_shadow said:
hey lets not forget the dark horse: the pussy thread.... i liked it though i didn't vote for it.... oh well, i like anything pussy... ;)
Click to expand...
Too late, it's already forgotten. I think it was even moved to another board.
 
Week 2 Day 3

I arrived at the gym to find that I'd left my log book at home so I had to guess/remember what weights I was planning to use today. In the end, I forgot my reverse hypers but I was feeling fairly spent after the side bends. I think that I would have done only 95Kg on the rows had I had my book with me so that was a bonus.

I was feeling a little anxious before the last set of squats but once I took the bar from the rack I knew it was going to be fine. Similarly with the bench, the weight felt a shade easier than expected. I knew rows were going to be an effort when I did the first set but I just kept tight and pounded them out. I think it was without loss of form, too. My back was aching from Wednesday's deads.

I think the gear is starting to show signs of kicking in. The exercises were a shade easier than expected but it could just be the conditioning boost that comes from being in week 2. Tomorrow will make a full fortnight and I'll see what next week brings. I have to be aiming to leave the gym on an empty tank next week and I need to work out just how/when to be deloading and reloading.

Weights in Kilos, last week's in orange.
ATF Squat
20x10, 30x10, 60x5, 80x5, 90x5, 105x5, 120x5
20x10, 30x10, 60x5, 70x5, 85x5, 100x5, 115x5, 130x5
Bench
20x10N, 40x8S, 60x5W, 80x3N, 105x5x5 WSNSW
20x10N, 40x8S, 60x5W, 80x3W, 100x2W, 110x5x5 W
BB Row
20x10, 60x5, 80x5, 90x5x5
20x10, 60x5, 80x3, 100x5x5
DB Side Bend
45x8, 60x8 for 3 sets
55x8, 65x8 for 3 sets
Reverse Hypers
15x4
None, I forgot them. :(
 
Sunday Weigh-In

125.0Kg (275.0lbs)


21st Feb 123.4Kg - 271.5lbs
26th Feb 124.4Kg - 273.7lbs
05th Mar 125.0Kg - 275.0lbs (today)

That's another chin growing nicely.
 
anotherbutters said:
Hmm, I take it you can't see your abs? :)

Why not cut a little, whilst you have some assistance?
Click to expand...
I can see my abs in the same way that you can see someone's legs under a quilt.

I'm waiting for my appetite to drop before cutting. ;)
 
Also, my dear spouse recently came back from the States with 7 pounds of Ghirardelli 60% cocoa, bittersweet chocolate premium baking chips. The likelyhood of cutting while they still exist is slimmer than I am.

I wouldn't be surprised if it turns out that she brought a secret stash of them too.
 
Week 3 Day 1

A fairly scrappy workout but I'll take it.

I went for 125Kg to be my weight for squats but after three sets decided that I could be trying harder so bumped it up to 130Kg for the last two sets. I have to wonder whether I could have gone all five sets at 130Kg but those last two were fairly hard work. I'm pretty sure that the 125x5x5 would have been a 5x5 PR but I broke it by going higher for the last two sets.

On bench I worked up to 120Kg for my top set and got all five reps then went for a sixth rep. I was sure I had it but couldn't lock out my right triceps. After holding it for a few seconds I started to think about trying to rack it but there was someone close to take it for me. The left triceps had locked out just fine but those last fractions of an inch eluded the right. I did a couple of back-off sets of close grip bench and had to rest-pause the last two reps of the second set. 120x6 would have been a PR but 120x5 isn't new.

The top set of rows felt heavy. I kept form but the last two reps required a couple or three breaths before pulling. I finished off with a 60Kg x 15 backoff set.

The Needsize abs were a struggle again. I held the 5Kg atop my head and had to forego the dip after the hold yet again on the last set. I think I had to lose it on the last two sets last week so maybe I'll get it all next week. I threw in a couple of full range sans-hold sets as a back off.

Total time around 1hr 40mins.

Weight in Kilos. Previous weeks in orange
ATF Squat
20x10, 30x10, 60x5, 80x4, 100x3, 110x5x5
20x10, 30x10, 60x5, 90x5, 115x5x5
20x10, 30x10, 60x5, 90x4, 115x2, 125x5 for 3 sets, 130x5 for 2 sets, 100x10
Bench
20x10N, 40x8S, 60x5W, 80x5N, 90x5S, 100x5W, 110x5W
20x10N, 40x10S, 60x5W, 70x5W, 80x5W, 90x5W, 105x5W, 115x5W, 80x10x2 NN
20x10N, 40x8S, 60x5W, 80x5W, 90x5W, 100x5W, 110x5W, 120x5W, 80x10 for 2 sets NN
BB Row
20x10, 60x5, 70x5, 80x5, 90x5, 100x5
20x10, 60x5, 75x5, 85x5, 95x5, 105x5
20x10, 60x5, 75x5, 90x5, 100x5, 110x5, 60x15
Needsize Abs
0x5x5
5x5x5
5x5x5
Hypers
4x12
4x12
4x15
 
Good stuff. Congrats on 5 x 5 PR. These are no joke.

Also, I just now noticed you're doing back-off sets. Any specific reason?, and how are you liking them - I did a set for 8 reps and found it pretty easy after doing the heavier stuff.

Other than that, looks like you've set your weights about right. What are your targets for Week 4?
 
For week 4 day 1, I'm currently thinking in terms of Squat 135, Bench 122.5 and Row 112.5. If I'm feeling good, I might try to stretch out to 125Kg on the bench.

Regarding the back-off sets, I do them sometimes, mostly on a whim, so I thought I'd start to do them to add to the volume a shade. I guess it really started with throwing in some close-grip bench sets as triceps work and has spread from there.

I have to admit that I'm having trouble thinking past the next workout, though. Front Squats and Deads, oh my. I'm also thinking that I might try for three plates on squats on Friday. I'm pretty sure that a triple is my current PR on a three-plate squat. It'll depend a lot on how devastating Weds is. I'll dig out my belt if needs be.
 
Week 3 Day 2

Another scrappy workout but less successful than the last one. I think I have to accept that the front squats and deads together are just too much for me at this time.

I was struggling to hold my rack on the front squats beyond the third rep of pretty much each set. I typically do front squats in sets of three so these sets of five were new territory. I have done 125Kg x 3 for 5 sets in the past but today's 115x5x5 is a 5x5 PR.

After the front squats, deadlifts were a struggle from the start. By the end of the second set, I was taking huge pauses between reps. The third set was a grind and the fourth set ended after two reps. I just couldn't lift the bar for another. I need to decide whether to go lighter on my fronts next week or, maybe, swap them for light normal squats. If I were to knock 20-25% off of my Monday weights, I'd only be doing around 100Kg.

Actually, I was just looking back through my log book and the 155x5 for 3 sets is a PR on sets of 5. On the last run of the 5x5 I did 152.5x5 for 2 sets in week 4 and have a comment of "hurt back". I guess I'll think again about next Weds nearer the time. I should cut myself some mental slack after taking all those months away from deads after that tear during the Korte.

The MP was about right. The last set was a grind but never in doubt. That equals a 5x5 PR from last year.

Pulldowns were on auto-pilot. I could probably have done more but was just going through the motions by then.

Total time: almost 2 hours.


Weight in Kilos. Previous weeks in orange
ATF Squat
20x10, 30x10
20x10, 30x10
20x10, 30x10
Front Squat
30x6, 60x5, 80x4, 100x5x5
30x5, 60x5, 80x3, 100x2, 110x5x5
30x5, 60x5, 80x3, 100x2, 115x5x5
Deadlift
60x10, 100x5, 120x3, 140x5x5
60x8, 100x5, 120x3, 140x1, 150x5x5
60x8, 100x5, 140x2, 155x5 for 3 sets, 155x2
MP
20x10, 40x6, 60x5x5
20x10, 40x6, 65x5x5
20x10, 40x6, 70x5x5
Pulldown
10x8, 15x5x5
11x10, 17x5x5
12x8, 16x5, 18x5x5 in plates of unknown weight
 
blut wump said:
I was struggling to hold my rack on the front squats beyond the third rep of pretty much each set. I typically do front squats in sets of three so these sets of five were new territory.
Click to expand...

My previous 5 x 5 I ran fronts on Wed and by Week 3 I was trying things like 8 x 3 and so forth. Unfortunately it made an already long workout even longer, like 2.5hrs or so.

Congrats on surpassing your Korte deadlift :chomp: How is the lower back doing as well as the previous deadlift injury, especially now that you're in max range here in Week 3.
 
I was considering 8 sets of triples for the squats as an alternative way to get through them next week. On a few of the reps today, I was almost holding the bar in place with my hands and as I rose I managed to get my elbows up to reform the rack.

My lower back is feeling fine. I think I just ran out of steam today. The injury isn't bothering me but I did get a slight twinge on the other side that had me concerned for a moment or two. I decided that it was just some tightness in my lats and it went away.
 
Yep I know that gassed feeling on Wednesday's Wk 3/4. I can't remember which week it was but after deadlifting I sat in the corner with my hoodie on for like 10 or 15 minutes, just sipping water and getting my head together.

Also, I remember a butt ugly front squat I did where my elbows had to be down by sides, maybe even pointed backwards and I had some kind of reverse grip hold on the bar. By some miracle I was able to come all the way up with it, although my knee got messed up.
 
Odd that you should mention that since my right knee swelled up a bit last night and I have trouble bending it now. I hope it's better by tomorrow.

I think the thought of your 405x5x5 pull kept me going enough to start the last set but it just wasn't happening.
 
Hmmm... I also find that any form deviation on fronts causes the knee that I hurt years ago to swell a bit and feel loose.

There doesn't seem to be much margin for error on fronts.
 
I'm already thinking in terms of subs for squats tomorrow. All I can really think of are SLDL and rack-pulls or power shrugs. My leg is not happy bending today and feels sore just above the knee. There's general swelling around the knee.

I'm blaming a leg injection for the trouble. It was sore yesterday above the knee after deciding to try another quad injection on Monday. No, I didn't inject anywhere near the knee but my last leg inject also gave me an inflamation a few inches below the injection point which lasted four or five days. I've done two glute injections with no discomfort so I'll stick with them from now on.

I reckoned a neoprene knee-tube along with plenty of limbering up would be fine. It looks like I had a slight inflamation which I aggravated with the workout rather than just some 'soreness'.
 
Week 3 Day 3

After much agonizing on what to sub for squats, I took some ibuprofen and decided to see how my warmups were. After every rep giving a 'pop' in the knee I gave it a good twist to get another, bigger, one and then it stopped. Ever vigilant for pain, I worked up to 135Kg which is a 5-rep PR. I've done 5 sets of 3 at this weight before.

Feeling quite chuffed, I went over to the bench and mulled on whether to go for 115 or 112.5. I chose the former which is another 5x5 PR. I doubt that I could have managed 117.5Kg but that's what I'll have to go for next week. I did two sets of close-grip back-off which went better than Monday's. I might up the weight on these next week.

When I went to rows, I wasn't happy that I'd used up the 100Kg slot last week due to forgetting my log book. Between my knee and my lower back, 102.5 was a struggle. After the fourth set I had to do some DIY chiropractry again which made the last set a shade easier, I think.

I was expecting to need straps on the side bends but held on just fine. The rev hypers were a good thing to stretch out my lower back. My knee has the weekend in which to recover before week 4. I applied a cold pack when I got home.

I overheard a couple of guys standing by the next squat rack discussing whether to do calves first or last. "Fair enough", I thought until I realised that today was their squat day. I think one of them wandered over to the donkey calf machine while the other got the empty bar on his back and proceded to do an odd little dip with his glutes followed by a tilt forward which lifted his heels off the ground. His partner shouted over to ask what he was doing, which reflected my own thoughts, to which he replied, "Some warm-up squats". They continued with their "squats" all the way to 4 plates a side and I was still awaiting the first actual rep. On the final set, the spotter's main function seemed to be to stop his partner falling forwards. My final thought on the matter was that I've become a squat snob. ;)

Total workout time: around 1hr 30m


Weights in Kilos, previous weeks in orange.
ATF Squat
20x10, 30x10, 60x5, 80x5, 90x5, 105x5, 120x5
20x10, 30x10, 60x5, 70x5, 85x5, 100x5, 115x5, 130x5
20x10, 30x10, 60x5, 75x5, 90x5, 105x5, 120x5, 135x5
Bench
20x10N, 40x8S, 60x5W, 80x3N, 105x5x5 WSNSW
20x10N, 40x8S, 60x5W, 80x3W, 100x2W, 110x5x5 W
20x10N, 40x8S, 60x5W, 80x3W, 100x2W, 115x5x5 W, 80x10 for 2 sets NN
BB Row
20x10, 60x5, 80x5, 90x5x5
20x10, 60x5, 80x3, 100x5x5
20x10, 60x5, 80x3, 102.5x5x5
DB Side Bend
45x8, 60x8 for 3 sets
55x8, 65x8 for 3 sets
55x8, 70x8 for 3 sets
Reverse Hypers
15x4
None, I forgot them. :(
15 x 5 sets
 
Nice suggestion but I think I can talk myself into getting 117.5. ;) After all, week4 is all about surpassing all previous limits and some failure is acceptable if the straining for it is not unreasonable.

I saw the gymratz plates last year sometime, I used to get a lot of my supps there. £20 a pop is outrageous.
 
Introspective said:
i baught two 0.25's and two 0.5's ....£40 alltogether
Click to expand...
What are they made out of, solid gold?

Keep up the good work BW. My 140kg squat by Christmas is looking a little tricky right now :)
 
blut wump said:
£20 a pop is outrageous.
Click to expand...
lol i guess they saw me coming, I'm not good with metals, but i think there made out of cast iron. Couldn't find any cheeper 1's.
 
I'm a proud, card-carrying member of the Squat Snob Society (the SSS for insiders). You can be accepted for membership if you can crack a walmut behind your knees at the bottom of your Oly squat.
 
blut wump, have you ever been to a chiropractor? it seems lik you're always having to do some kind of self adjusting while at the gym. Maybe a proper adjustment will help things.

Yesterday I watched this guy loadup 3 plates a side and ask for a spot form someone else becasue he was afraid of falling over. He then did the most pitiful 1/8th squats I've ever seen.

No one does full squats anymore.
 
djeclipse said:
blut wump, have you ever been to a chiropractor? it seems lik you're always having to do some kind of self adjusting while at the gym. Maybe a proper adjustment will help things.

Yesterday I watched this guy loadup 3 plates a side and ask for a spot form someone else becasue he was afraid of falling over. He then did the most pitiful 1/8th squats I've ever seen.

No one does full squats anymore.
Click to expand...
I spent around three years seeing various chiropractors and had resigned myself to a life of constant pain. In the process, I learned to do much of the realignment myself. If anything major were to go then I'd pay the chiro a visit but I can do my own general maintenance.
 
How do you go about hip adjustments? Jam your hips into something, grab something and twist with the upper body? My chiro 'cracks' my neck too, but I don't think that's a DIY task.
 
lol I specialize in doing my neck but it's not for the timid. I use the backs of chairs mostly for stretching or twisting or the car seat by draping an arm around the headrest. Often a knuckle worked into the vertebrae with a massaging motion can be effective. Sometimes just tensing my back muscles to find the problem and then a swift tilt under tension will give a worthwhile crack.

I don't think it's something I'd recommend anyone to fiddle with but constant pain can be a powerful instructor and motivator.
 
majutsu said:
quit being such a pussy, old man. you want we should get your grave ready for you . . . ? ;)

good job, good work.
Click to expand...
I'm a wuss but I've grown accustomed to my swaddling cotton wool.

Thanks ;)
 
I too can't help but watch others squat with a sick fascination. The other day I saw somebody do literally 1/16 squats. The knee bend was barely perceptible and he was shaking like a leaf the whole time.

It's to the point now where if someone almost hits parallel I'm surprised he got that deep.

Anyway, congrats on the squat PR. :Chef:
 
Sunday Weigh-In

126.8Kg (279.0lbs)


21st Feb 123.4Kg - 271.5lbs
26th Feb 124.4Kg - 273.7lbs
05th Mar 125.0Kg - 275.0lbs
12th Mar 126.8Kg - 279.0lbs (today)

I'm starting to feel concerned that my anti-e isn't doing its job as well as I'd like or I'm not using enough. I've also been eating a lot of crap which doesn't help either. Certainly more of that weight gain than I'd like is fat and water.
 
Follow-Up Weigh-In

I must have gotten up around half a dozen times to pee during the night and am feeling less bloated today so I decided to add a weigh-in.

125.2 Kg - 275.4 lbs (today)
126.8 Kg - 279.0 lbs (yesterday)

How's that for cutting? ;)

I don't know whether I've mentiond before that, while some muscle growth is always welcome, I'm not particularly looking to add to my weight. Some weight gain is expected but I really have no use for spurious bloat. Within that constraint, I just want to advance my lifts.
 
Hmm...you might want to take a few seconds each morning for a daily weigh-in. That'd make it a bit easier to judge what's actual gain/loss and what's just a fluctuation caused by sodium/carbohydrate intake or bodily functions.

Thanks for clarifying your aims regarding weight gain; I'd been wondering about that.
 
I always weigh after "bodily functions" have transpired and before eating although there's no telling how much water and coffee has passed through by then.

I'll do more-frequent weigh-ins from now onwards.
 
Week 4 Day 1

A pretty good workout. No complaints.

Squats felt like hard work. 130Kg is a 5x5 PR.

I wasn't sure whether I'd get the last set on bench. When it came to the last rep I reckoned I'd likely get and there were people around to bail me out if it failed. I added 5Kg to the close-grip back-off sets. 122.5x5 PR

Rows: not a lot to report. The last set was hard work and I really didn't know whether I'd get the top set. Maybe because of that I pulled extra hard and I felt my form was solid. I was looking through my first ever run of the 5x5 and have 122.5 as my top weight at this stage. That was before I knew about Pendlay rows, though, and the form was not acceptable by more recent standards. 112.5x5x5 PR.

I got all five sets on the abs 5x5 with 5Kg today with the dip after the hold so I guess that's another PR. I'm not looking forwards to 10Kg on my head for these.


Total time around 1hr 45mins.

Weight in Kilos. Previous weeks in orange
ATF Squat
20x10, 30x10, 60x5, 80x4, 100x3, 110x5x5
20x10, 30x10, 60x5, 90x5, 115x5x5
20x10, 30x10, 60x5, 90x4, 115x2, 125x5 for 3 sets, 130x5 for 2 sets, 100x10
20x10, 30x10, 60x5, 90x4, 115x2, 130x5x5 (PR), 100x10
Bench
20x10N, 40x8S, 60x5W, 80x5N, 90x5S, 100x5W, 110x5W
20x10N, 40x10S, 60x5W, 70x5W, 80x5W, 90x5W, 105x5W, 115x5W, 80x10x2 NN
20x10N, 40x8S, 60x5W, 80x5W, 90x5W, 100x5W, 110x5W, 120x5W, 80x10 for 2 sets NN
20x10N, 40x8S, 60x5W, 80x5W, 90x5W, 100x5W, 110x5W, 122.5x5W (PR), 85x10 for 2 sets NN
BB Row
20x10, 60x5, 70x5, 80x5, 90x5, 100x5
20x10, 60x5, 75x5, 85x5, 95x5, 105x5
20x10, 60x5, 75x5, 90x5, 100x5, 110x5, 60x15
20x10, 60x5, 75x5, 90x5, 100x5, 112.5x5 (PR)
Needsize Abs
0x5x5
5x5x5
5x5x5
5x5x5
Hypers
4x12
4x12
4x15
4x15
 
Nice workout. Seems a little easy for Week 4. Maybe you're just not the drama queen type ;)

BTW, are you beginning to feel loaded up now? IIRC, you're going to deload a week, then get back after it.

EDIT: NM, just saw your above post :p
 
Jim Ouini said:
Nice workout. Seems a little easy for Week 4. Maybe you're just not the drama queen type ;)

BTW, are you beginning to feel loaded up now? IIRC, you're going to deload a week, then get back after it.
Click to expand...
I'm not sure what you mean by easy in this context. :)

I was working at or very near my limits, I think.
 
blut wump said:
I'm not sure what you mean by easy in this context. :)

I was working at or very near my limits, I think.
Click to expand...

Just the way you typed it: 'Squats - hard, PR. Bench, wasn't sure, PR' No, 'OMG' or 'JEEZUS' :p

Anyway, it's good stuff. Congrats on the PR trifecta.
 
Jim Ouini said:
Just the way you typed it: 'Squats - hard, PR. Bench, wasn't sure, PR' No, 'OMG' or 'JEEZUS' :p

Anyway, it's good stuff. Congrats on the PR trifecta.
Click to expand...
Maybe that should tell me that I'm not feeling loaded.

I might have had a shade more to offer on the squats but I never felt confident enough to up the weight unlike last week. The bench and rows would probably have failed with more weight.

I could go back and edit in a few expletives and epithets for colour. Sorry for having a boring workout. We're not going to sell any popcorn on this one.
 
I need to decide this week whether to deload next week and try to run a three-week loading period before going to an intensity phase or find some other plan or combination. Last Saturday was the completion of my third week and I'm planning to run for 8 plus the three weeks of ester breakdown.

I've been thinking of:
4 weeks loading - 4 weeks - I'm now in week 4
1 week deload - 5 weeks
3 weeks loading - 8 weeks - last shot at end of this week
deload leading into Intensity - 9, 10, 11, 12, 13

I'm currently wondering whether to make the first (current) loading phase last another week into next week, which will push the rest back one week and my last shot would then be between the maximum effort weeks of the second loading phase. This means that I'd be deloading during the second week after my last shot which is when I'd be running HCG. It's really a question of meshing going back to natural test and pushing hard on triples while trying to get the most out of my time on exogenous test.

If I went for that then the scenario would be
5 weeks loading - 5 weeks - I'm now in week 4
1 week deload - 6 weeks
3 weeks loading - 9 weeks - last shot at end of second week
deload leading into Intensity - 10, 11, 12, 13, 14

Of course, the other scenario is to deload after this week and then run another four-week loading phase but without an easy first week.

I can wait until I get to the end of this week and then decide whether I feel loaded.

Any comments appreciated.
 
I've only just skimmed the last 10 or so posts (checking in from Australia!), but it looks like you've got all PRs. My vote is to keep going until you miss PRs for 2 weeks in a row. Either way, best of luck to you, and keep pushing!
 
Daily Weigh-In

125.2 Kg - 275.4 lbs (today)
125.2 Kg - 275.4 lbs (Monday)
126.8 Kg - 279.0 lbs (Sunday)

No change from yesterday. What I'll do with these from now on is track them through the week and then update the Sunday weigh-in each Sunday and start again on the daily weigh-in through the following week.

I'm not sure what anyone will get from daily weigh-ins. I knew I was bloated for last Sunday's, though, and I've increased the amount of anti-e I'm taking. I was on 4 squirts of AIFM and I've upped it to 6. I also ordered some arimidex which I'll probably switch to once it arrives. The AIFM does seem to be getting the bloat back under control, though.

Regarding loading, I am feeling a bit washed-out today and was shattered last night. If the next two workouts go as expected then I probably will deload next week.
 
I'll be calling you 'Bloat Wump' for the next few weeks :D

Wish I could help more with advice about setting up tghe loading/deloading, but IMO as long as you're recovered from loading when the gear is gone and you slash workload accordingly, I think you'll be fine.
 
Guinness5.0 said:
I'll be calling you 'Bloat Wump' for the next few weeks :D

Wish I could help more with advice about setting up tghe loading/deloading, but IMO as long as you're recovered from loading when the gear is gone and you slash workload accordingly, I think you'll be fine.
Click to expand...
LOL, I missed that one. You can go right off some people.

My thoughts exactly. So long as I'm into the intensity phase, I reckon I'll be happy. Thanks.
 
Future reference and gloat factor. ;)

Also, in situations like over the weekend, when I felt bloated and was able to get rid of the excess water, I had something to show changes. I had something quantifiable to tie in with the nebulous "feeling bloated".

I had a bit of a shock also over the weekend when I stood fully-clothed on the scales and it showed around 132Kg. I thought "That can't be right. It's almost 300 pounds."
 
Congrats on the pr's, almost benching bodyweight... :) It's good to see people setting pr's on dual factor as that's what i will be doing in the future.
Good luck with setting even more pr's.
 
Daily Weigh-In

124.6 Kg - 274.1 lbs (today)
125.2 Kg - 275.4 lbs (Tuesday)
125.2 Kg - 275.4 lbs (Monday)
126.8 Kg - 279.0 lbs (Sunday)

I've been getting long sleeps these past few days so maybe I'm wasting away overnight. It's probably just more water loss but the chocolate has finally run out which helps. ;)
 
Week 4 Day 2

I feel like I walked away from a train wreck after that. (That's just for Jim)

Actually, I do feel quite knackered and was glad when the workout was over. After last week's poor show on the deads I decided to drop the reps down to triples and go for 8 sets both on the deads and on the front squats. I had to juggle the bar on the last rep of the last couple of sets but otherwise much better than last week. My knee gave a big complaint at the end of the last set. That's a PR on sets of triples for front squats. I'd only done five sets of triples at 120Kg before.

Deads were ok. Just a matter of grinding them all out. I was thinking that I could increase the weight as I got down to the last couple of sets but fatigue was set in by then. I took a look at the opening page of this log and noticed I'd said that I'd previously done 160x3x8 sets. That was in error and the correct value from my log book was 150x3x8. Accordingly, this 155x3 x 8 sets is a PR.

Military Press was a grind. The last rep just wasn't happening. I tried to use some leg drive but it was all over. My best before at this weight is five triples so this is a PR.

The pulldowns were quite hard work, too, but never in any danger of failing. I bumped by two plates from last week as further testament to having gone easy on myself in week3.


Total time: almost 2 hours.

Weight in Kilos. Previous weeks in orange
ATF Squat
20x10, 30x10
20x10, 30x10
20x10, 30x10
20x10, 30x10
Front Squat
30x6, 60x5, 80x4, 100x5x5
30x5, 60x5, 80x3, 100x2, 110x5x5
30x5, 60x5, 80x3, 100x2, 115x5x5
30x6, 60x5, 80x3, 110x2, 120x3 for 8 sets
Deadlift
60x10, 100x5, 120x3, 140x5x5
60x8, 100x5, 120x3, 140x1, 150x5x5
60x8, 100x5, 140x2, 155x5 for 3 sets, 155x2
60x8, 100x5, 140x2, 155x3 for 8 sets
MP
20x10, 40x6, 60x5x5
20x10, 40x6, 65x5x5
20x10, 40x6, 70x5x5
20x10, 40x6, 60x2, 75x5 for 4 sets, 75x4 for 1 set
Pulldown
10x8, 15x5x5
11x10, 17x5x5
12x8, 16x5, 18x5x5
13x8, 17x5, 20x5x5 in plates of unknown weight

Edit: I'd missed one of my sets of front squats off. 110x2.
 
Last edited:
That's more like it ;)

Congrats on the PR's again. I think this is the toughest day and having to Military after fronts and deads is no fun.
 
Daily Weigh-In

124.8 Kg - 274.5 lbs (today)
124.6 Kg - 274.1 lbs (Wednesday)
125.2 Kg - 275.4 lbs (Tuesday)
125.2 Kg - 275.4 lbs (Monday)
126.8 Kg - 279.0 lbs (Sunday)

No real change from yesterday. The bloat seems to be under control.
 
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