A LIfter's Iron Log...

[ghettostudmuffin]

I am THE MAN!

Start my new program on Monday. Looking forward to it.

It's the modifed 5x5(3x3) program madcow2 wrote up.

Goals for it will be:

Squat 230x5x5, 240x1x5 245x3x3, 255x1x3
Bench 210x5x5, 215x1x5, 225x3x3, 230x1x3
Deadlift 255x5x5, 265x3x3

Barbell rows will be 155x1x5, 145x5x5, 160x3x3, 165x1x3
Military 115x5x5, 125x3x3
Chinups bodyweight +assist 10lbs 5x5, bodyweight 3x3

I'm gonna do 3 cycles back to back so my end goal after 3 cyles is:

Squat 240x5x5, 250x1x5, 255x3x3, 265x1x3
Bench 220x5x5, 225x1x5, 235x3x3, 240x1x3
Deadlift 265x5x5, 275x3x3

Barbell Rows 165x1x5, 155x5x5, 170x3x3, 175x1x3
Military 125x5x5, 135x3x3
Chinups bodyweight 5x5, BW+10lbs 3x3

I know I can do it baby! After these 3 cycles I'll probably do another periodized type of cycle for a cycle or 2, then come back to this one, the bread and butter cycle for 2-3 cycles, then try another kind of periodized cycle etc etc..

 

[H_T_]

yeah, i know you can get that, keep hammering away.

 

[ghettostudmuffin]

Thanks brah. Like your avatar btw. It's groovy. Reminded me of the Hebrew Hammer for a half sec lol.

 

[ghettostudmuffin]

2-7-05

Well I am no longer a personal trainer haha. I got fired because I don't sell personal training well. Actually there's ALOT more to it than that, and mostly it was "them", not me that prevented me from being succesful at it, but whatever. Fuck 'em.

Squat warmups to(touch box, not sit on it, for depth purposes only) 220x5x5
Effort meter (outta 1-5) 3
Bench warmups to 205x1x5
Effort meter 3-4
JS style BB row(curl grip) 155x1x5
effort meter 3
Glute Ham Raise BW+10x7
effort meter 4-5, went up one notch on rear plate, probably will not go any higher on the rear plate notches as it is not neccesary. I am straight as a board at full extension on this setting

Will do 1 set weighted glute/Ham raise on monday and 1 set unweighted on the other workout days. This is the only change/addition to the program. I absolutely must do these, plain and simple. I love them.

Was a good workout and the bench felt slightly heavy. but I attribute that to the squats OBVIOUSLY as I am not used to benching after squatting, but it went well. I enjoyed the workout. Think it took me about 1 hour and 15 minutes, but that was because of a few bathroom trips and some decent chatting thrown in.

GOOD SHIT. I can tell week 3 will be tough, but doable.

Also started some PH today. Should be a great cycle.

 

[H_T_]

yeah, it's about the benjamins, that sucks, mang.

 

[ghettostudmuffin]

It ain't no thang. They can't hold me down. I'm not even trippin. I knew from week 1 what was going down.

I'm still gona workout there because they have the best powerlifitng area around. It's gonna be great watchin myself get bigger and stronger while all the personal trainers there obsess over their "6 packs" and wonder why they never get bigger and stronger haha!

 

[H_T_]

abs are easy, just starve long enuff and you have them.

 

[ghettostudmuffin]

Yup! Size and real strength impresses me. Even if that means extra bodyfat.

I mean it's hilarious. Even at my higher bodyfat percent I still have more lean bodymass than the 6 packers have haha!

I think it' a definite fact that guy's that constantly try to keep a visible 6 pack at all times are usually the ones who always complain about not getting bigger or stronger.

 

[ghettostudmuffin]

2-9-05

Squat-warmups to 175x5x5
effort meter 2

Deadlift-warmups to 245x5x5
effort meter 3

Military press 105x5x5
effort meter 2

Chinups-tried using the assistance machine, DID NOT LIKE IT ALL! So did 15 singles, I know I'm supposed to do 5x5, but I can't at the moment and that machine is GAY. I'll build up to 25 reps using singles and doubles.

Glute/Ham Raise-BW only 1x7-8

Good workout overall. Fairly easy.

 

[ghettostudmuffin]

2-11-05

Full Squat-135x5, 155x5, 185x5, 205x5, 225x5
effort meter 3

Barbell Bench 135x5, 155x5, 185x5, 200x5x5
effort meter 3

JS curl grip row 145x5x5
effort meter 2-3

Glute/Ham Raise BWx6, working on squeezing ass harder through full range, makes it harder

Overall this was a fairly easy workout for me. Felt strong. A good week. I feel I set the weights right as this week was pretty moderate effort wise. Next week should be fairly hard and the third week should be hard, but doable. I am liking this program so far very much. The volume is not bad at all, but still, at the end I don't feel like adding anything to it except a set of GHR's haha. I am going to be bigger and stronger than ever at the end of this cycle and am already looking forward to the next one after haha! It's comforting knowing I'm using basically as good as program as it gets for strength and size gains tha was designed by top lifting coaches. I have total faith in the routine and my ability do do it well. Going to eat and sleep alot this weekend.

Definitely puts the bodybuilder once a week per bodypart theory to rest. I felt strong in the squat and bench today after having already done the bench on monday and the squat twice before.