First run on the 5x5 - babaa's log

[babaa]

So, after doing some modified WSB, I have decided to give this 5x5 program a try: http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
I think most of you already know it.

I am 20 years old and am lifting since I am 15, but the first 2 years weren't really productive..since I had no idea of lifting and did a routine made by a trainer in the gym...

At the moment my RMs are
Squat - 1x5@115,5kg
Bench - 1x1@100kg -> according to the 5RM formula 5RM should be at 89kg
Deadlift - 1x5@163kg
BOR - 1x5@73kg
Military - 1x5@55kg

I actually suck at pressing... In April '05 I benched 100kg in a powerlifting comp. and I think my max has not moved alot so I hope this program will raise my bench above 100kg and of cource give me some gains in the other lifts.

I am also trying to gain some weight with this routine. While deloading last wek I somehow gained 1,5kg and my bf% seemes to be the same.. It is actually at 12-13% I think, but I am not sure.

Training will start tomorrow...

 

[SgtSlaughter]

Awesome man. Get all the food in you can eat and keep training, you'll get stronger!

Strong puller... I think you're around the 6' range with some long arms like myself, lol... am i right?

You didn't mention height and weight.. just for reference.

 

[babaa]

actually I am 1,74cm -> 5,6' or so(I think) - not very tall.. but my hands are ca. 10cm away form my knees, so I guess they are long proportional to my body, but not the actual length^^

My weight is ~79-80kg, but I will weigh me tomorrow for a exact number and note in the log, too.

 

[thesuaveone]

Good luck with this. You'll love it.

 

[babaa]

thanks, I hope so.

 

[anotherbutters]

I'll second the strong puller! Good luck.

 

[babaa]

Week1 - Day 1

Weight: 79,6kg

Squat
5x53kg
5x68kg (67)
5x80,5kg (80)
5x93kg
5x105,5kg (107)

(..) -> number in the excel sheet
The last set was not very easy, but I went lower than I did with my PR, so the numbers might be a bit miscalculated...so the next time I will take the lower weight, like I did in set 2 and 5.

Bench press
5x40,5kg (41 )
5x50,5kg (51)
5x63kg (62)
5x73kg (72)
5x83kg (82)

These weren't very heavy

BOR
5x33kg (34)
5x43kg (42)
5x50,5kg (51)
5x58kg (59)
5x68kg

These were also fine

Assistance

Side deadlift - 5x48kg - 5x58kg
Windmills - 6x10kg

All in all a good workout

 

[SgtSlaughter]

Sit your ass in the hole on the squat. If you didn't for your test numbers, your weights will be a tad off. If you can muscle it up from the bottom good, if you feel burried may want to drop some weight off the spread sheet and re-do numbers for squat with proper form. ATF. Ass To Floor.

 

[NJL52]

I should put this in my sig, I say it often enough =P

Order Starting Strength, I thought I had perfect squat technique before. I ordered Starting Strength and lo and behold, my technique has gone up substantially and heavier weights move easier with less soreness and pain to reap afterwords.

 

[Cynical Simian]

I don't think non-plats get signatures. Go Plat! Support Elite!

Sarge is right: you need to go ATF and be conservative with your weight estimates. If your week 1 weight was difficult, especially with a small ROM, you need to start lower next week. You're only in week 1, so this is the perfect time to make this adjustment.

 

[NJL52]

I don't think non-plats get signatures. Go Plat! Support Elite!

Sarge is right: you need to go ATF and be conservative with your weight estimates. If your week 1 weight was difficult, especially with a small ROM, you need to start lower next week. You're only in week 1, so this is the perfect time to make this adjustment.

lol I thought I was retarted. I spent like 10 minutes trying to find the sig option.

And Sarge and CS are right. If you struggled with your first week of squats at 150(made up the number, too lazy to read your post) then you should drop next week to like 100, not 145, not 140, not 135, drop a large amount.

Your first 3 weeks are supposed to be easy-medium. Your 4th week is when it starts to get hard. If you struggle with anything in week one then drop alot.

 

[babaa]

This time my ROM was ok - someone who stood beneath said that I am going pretty deep...

Now I dropped my Squat 5RM to 110kg - should I continue this week with the new weights, or finish week 1 with the original weights??

 

[SgtSlaughter]

Finish week1 with whatever weights you can sit deep in the hole with and leave a ball print on the floor.

Right now it's about figuring out your form, not the weight.

 

[babaa]

Ok lol, but I think it will be a bit problematic with the ball print..

 

[babaa]

Week 1 - Day 2

Squat
5x50,5kg (51)
5x63kg (64)
2x5/75,5kg (76)

Deep, fast and easy

Military press
5x30,5kg (32)
5x38kg
5x43kg (45)
5x50.5kg (51)

ok

Deadlift
5x93kg (94)
5x113kg (113)
5x130.5kg (132)
5x150,5kg (151)

ok

Assistance
BB curls 1x8/28kg - 2x8/33kg
Floor BB triceps ext. 3x8/28kg
Plate pinching 10kg+5kg each arm for 10sec - 2 times
Just for fun - Hercules holds 178kg for 2secs

Had some pain in my left wrist before the workout and it got worse...

 

[babaa]

Week 1 - Day 3

Squat
5x50,5kg
5x63kg
5x75,5kg
5x88kg
3x105,5kg
8x75,5kg

Bench press
5x40,5kg
5x50,5kg
5x60,5kg
5x70,5kg
3x83kg
8x60,5kg

BOR
5x33kg
5x40,5kg
5x50,5kg
5x58kg
3x68kg
8x50,5kg

Assistance
Decl. sit-ups 3x8/7,5kg, 15kg, 20kg
Hanging knee raise 3x10

Easy workout

 

[babaa]

Week 2 - Day 1

weight: 81.6kg

Squat
5x50,5kg
5x63kg
5x78kg
5x90,5kg
5x105,5kg

not too heavy, but I touched those safety bars in a squat rack with the bar on the last reps on set 4 and 5

Bench press
5x40,5kg
5x50,5kg
5x63kg
5x73kg
5x83kg

BOR
5x33kg
5x43kg
5x50,5kg
5x60,5kg
5x68kg

Assistance
Cable abs - 4 sets

 

[anotherbutters]

Can you get the safety bars any lower?

 

[babaa]

nope -_-

 

[anotherbutters]

Is there anything you can stand on to raise you up a bit? When I work out at home, I have a couple of sheets of 1/2" ply that I stand on to clear the safety bars at their lowest setting.

 

[babaa]

It's a usual gym squat rack, so the bars are not adjustable.
I actually could stand on plates, but I think I will just make a few more steps back, so that I am not squatting betweens those bars.

 

[babaa]

Week 2 - Day 2

Squats
5x50,5kg
5x63kg
2x5x78kg

light

Military press
5x33kg
5x38kg
5x45,5kg
5x50,5kg

heavy

Deadlift
5x95,5kg
5x115,5kg
5x135,5kg
5x153kg

heavy

Assistance
DB curls - 3x8/17,5kg
Floor BB ext. - 1x8/28kg 2x8/33kg
Plate pinching - 2x10kg plates for 2x10secs

 

[babaa]

Week 2 - Day 3

Squat
5x50,5kg
5x63kg
5x78kg
5x90,5kg
3x105,5kg
8x778kg

Bench press
5x40,5kg
5x53kg
5x63kg
5x73kg
3x85,5kg
8x63kg

BOR
5x33kg
5x43kg
5x50,5kg
5x60,5kg
3x70,5kg
8x50,5kg

Assistance
Decl. sit-ups 2x8/10kg, 17,5kg, 1x5/22kg 1x3/17,5kg
Hanging knee raise 3x10

Easy workout

 

[babaa]

Week 3 - Day 1

weight: 83,8kg

Squat
5x53kg
5x65,5kg
5x78kg
5x93kg
5x105,5kg

Bench press
5x43kg
5x53kg
5x63kg
5x75,5kg
5x85,5kg

BOR
5x35,5kg
5x43kg
5x50,5kg
5x60,5kg
5x70,5kg

Assistance
Side deadlift - 5x58kg 5x65,5kg
lying rotator cuffs

 

[babaa]

Week 3 - Day 2

Squats
5x53kg
5x65,5kg
2x5x78kg

Military press
5x33kg
5x38kg
5x45,5kg
5x53kg

Deadlift
5x98kg
5x118kg
5x138kg
5x158kg

Assistance
DB curls - 2x8/17,5kg
Floor BB ext. - 2x8/33kg
Plate pinching - 20+5 for 5secs

 

[babaa]

Week 3 - Day 3

Squat
5x53kg
5x65,5kg
5x78kg
5x93kg
3x110,5kg
8x78kg

Bench press
5x43kg
5x53kg
5x63kg
5x75,5kg
3x88kg
8x63kg

BOR
5x35,5kg
5x43kg
5x53kg
5x60,5kg
3x73kg
8x53kg

Assistance
GHR - 3 sets
Farmers walk - 2x68kg for 2x15m ~49feet
Cable abs
leg raises

 

[ZGzaZ]

making some progress, good job bro!

 

[babaa]

thanks, I hope that the progress won't stop after week 4...

 

[babaa]

Week 4 - Day 1

weight: 84,1kg

Squat
5x53kg
5x68kg
5x83kg
5x95,5kg
5x110,5kg

Bench press
5x43kg
5x55,5kg
5x65,5kg
5x78kg
5x88kg

BOR
5x35,5kg
5x45,5kg
5x53kg
5x63kg
5x73kg

Assistance
Side deadlift - 5x58kg 3x68kg
lying rotator cuffs

 

[babaa]

Week 4 - Day 2

Squats
5x53kg
5x65,5kg
2x5x83kg

Military press
5x33kg
5x40,5kg
5x48kg
5x55,5kg

Deadlift
5x100,5kg
5x120,5kg
5x143kg
5x163kg

http://www.youtube.com/watch?v=gb20FtCYSyQ

Assistance
DB curls - 2x8/20kg
Tate press - 2x8/12,5kg

 

[babaa]

Week 4 - Day 3

Squat
5x53kg
5x65,5kg
5x83kg
5x95,5kg
3x113kg
8x83kg

Bench press
5x43kg
5x55,5kg
5x65,5kg
5x78kg
3x90,5kg
8x65,5kg

BOR
5x35,5kg
5x45,5kg
5x53kg
5x63kg
3x75,5kg
8x53kg

Assistance
Decline abs - 3x8/7,5kg;17,5kg;25kg
Farmers walk - 2x78kg for ~ 2x20m ~65feet

http://www.youtube.com/watch?v=dVyd6nhOPps

 

[anotherbutters]

Good job so far - it looks like you've got some PRs coming up next week.

The deads looked easy enough, but I noticed you start to lose your arch and round your back a little towards the end of the set. Don't slack off with your form after the final rep. The last thing you want is to pick up an injury after successfully completing a set.

 

[babaa]

Thanks, I hope so..

Yeah it was pretty hard to get the last one off the floor so this might have lead to a bad form.

 

[babaa]

Week 5 - Day 1

weight: 85,7kg

Squat
5x55,5kg
5x68kg
5x83kg
5x98kg
5x113kg

Bench press
5x45,5kg
5x55,5kg
5x68kg
5x78kg
5x90,5kg

BOR
5x35,5kg
5x45,5kg
5x55,5kg
5x63kg
5x75,5kg

Assistance
Side deadlift - 5x58kg 1x85,5kg
wrist curls

 

[ZGzaZ]

Everything's moving, lookin good still! Good job!

 

[babaa]

thanks, looks like this will work for a few more weeks

 

[ZGzaZ]

A few more?! I'm on week 19 on mine...keep the mindset that you will keep progressing, and eat for it, and you'll be fine for a lot longer than a few more weeks.

 

[anotherbutters]

Is that a PR for bench and rows?

 

[babaa]

I don't know if I will be able to handle that volume since there is no deload in between the week, but we'll see


yeah, I guess, but with my weight going up to 85 this is not such a big thing..

 

[babaa]

Week 5 - Day 2

Squats
5x55,5kg
5x68kg
2x5x83kg

Military press
5x33kg
5x40,5kg
5x48kg
5x58kg

Deadlift
5x103kg
5x123kg
5x145,5kg
5x165,5kg

Assistance
DB curls 2x8/20kg
Tate press 2x10/ 10kg; 12,5kg

 

[anotherbutters]

Do your squats feel easy relative to your other lifts? Not taking anything away from you, but they seem low relative to everything else.

 

[babaa]

At the moment they are a bit easier, but I guess it is because I have put my max. from 115 to 110 at the beginning, so they should get heavier from 115 on.

Actually my bench is my worse lift with a ratio of 1.33 from last year.. my 1rm squat was 2x bw.

But now with the weight gain my ratios all pretty much suck...so I hope that the weights will move up a bit more.

 

[babaa]

Week 5 - Day 3

Squat
5x55,5kg
5x65,5kg
5x83kg
5x98kg
3x115,5kg
8x83kg

Bench press
5x45,5kg
5x55,5kg
5x68kg
5x78kg
3x93kg
8x68kg

BOR
5x35,5kg
5x45,5kg
5x55,5kg
5x63kg
3x78kg
8x55,5kg

Assistance
Pull-throughs
Cable abs
Lying rotator cuffs

 

[babaa]

Week 6 - Day 1

weight: 85,1kg

Squat
5x58kg
5x70,5kg
5x85,5kg
5x100,5kg
5x115,5kg

Bench press
5x435,5kg
5x58kg
5x68kg
5x80,5kg
5x93kg

BOR
5x38kg
5x48kg
5x58kg
5x65,5kg
5x78kg

very heavy


Assistance
Decline abs - 3x8; 12,5kg; 20kg; 22,5kg
rotator cuff work

 

[babaa]

Week 6 - Day 2

Squats
5x58kg
5x70,5kg
2x5x85,5kg

Military press
5x35,5kg
5x43kg
5x50,5kg
5x60,5kg pr

Deadlift
5x105,5kg
5x128kg
5x148kg
5x170,5kg pr

http://www.youtube.com/watch?v=Lv05VRVoxhs

Assistance
DB curls 3x8/20kg pr...
BB floor ext. 3x10/ 28kg; 33kg; 33kg

 

[babaa]

Week 6 - Day 3

Squat
5x58kg
5x70,5kg
5x85,5kg
5x100,5kg
3x118kg
8x85,5kg

Bench press
5x45,5kg
5x58kg
5x68kg
5x80,5kg
3x95,5kg pr
8x68kg

BOR
5x38kg
5x48kg
5x58kg
5x65,5kg
3x80,5kg pr
8x58kg

Assistance
Face pulls
Cable abs

 

[babaa]

Week 7 - Day 1

weight: 85,6kg

Squat
5x58kg
5x73kg
5x88kg
5x103kg
5x118kg

Bench press
5x48kg
5x58kg
5x70,5kg
5x83kg
5x95,5kg pr

BOR
5x38kg
5x48kg
5x58kg
5x68kg
5x80,5kg

very heavy


Assistance
Wrist curls 2x5/7,5kg
Double hand pinch

 

[babaa]

Week 7 - Day 2

Squats
5x58kg
5x73kg
2x5x88kg

Military press
5x35,5kg
5x43kg
5x50,5kg
5x63kg pr

This is already more than week9 on the sheet(62); very heavy

Deadlift
5x108kg
5x130,5kg
5x153kg
5x175,5kg pr

http://www.youtube.com/watch?v=GcjqfvhvzpM

Assistance
DB curls 8/20kg 6/22,5kg 5/22,5kg
BB ext. 3x10/ 33kg; 33kg 38kg

 

[babaa]

Week 7 - Day 3

Squat
5x58kg
5x70,5kg
5x88kg
5x103kg
3x120,5kg
8x88kg

Bench press
5x48kg
5x58kg
5x70,5kg
5x83kg
3x98kg
8x70,5kg

BOR
5x38kg
5x48kg
5x58kg
5x68kg
3x83kg
8x58kg

Assistance
Face pulls
Cable abs

 

[babaa]

Week 7 - Day 1

Squat
5x60,5kg
5x75,5kg
5x90,5kg
5x105,5kg
5x120,5kg

Bench press
5x48kg
5x60,5kg
5x73kg
5x85,5kg
5x98kg pr

BOR missed the week9 weight
5x38kg
5x48kg
5x58kg
5x70,5kg
4x83kg

Assistance
Rotator cuff work

 

[babaa]

Week 8 - Day 2

Squats
5x60,5kg
5x75,5kg
2x5x90,5kg

Military press
5x38kg
5x45,5kg
5x53kg
5x65,5kg

Deadlift
5x110,5kg
5x133kg
5x155,5kg
5x178kg

 

[babaa]

Week 8 - Day 3

Squat
5x60kg
5x75,5kg
5x90,5kg
5x105,5kg
3x123kg
8x90,5kg

Bench press[/B]
5x48kg
5x60,5kg
5x73kg
5x85,5kg
3x100,5kg
8x73kg

BOR
5x38kg
5x48kg
5x58kg
5x70,5kg
3x8,5kg
8x58kg

 

[babaa]

Week 9 - Day 1

weight: 84,7kg

Squat
5x60,5kg
5x78kg
5x93kg
5x108kg
5x123kg

Bench press
5x48kg
5x63kg
5x73kg
5x88kg
5x100,5kg pr

BOR
5x38kg
5x48kg
5x58kg
5x70,5kg
5x83kg

Assistance
Cable abs
Rotator cuff work

 

[babaa]

Week 9 - Day 2

Squats
5x60,5kg
5x78kg
2x5x93kg

Military press
5x38kg
5x45,5kg
5x53kg
3x68kg ...

Deadlift
5x113kg
5x138kg
5x158kg
5x183kg

Assistance:
Curls
Triceps ext.

 

[babaa]

http://www.youtube.com/watch?v=70OIuUjFbho

deadlift from last train

 

[babaa]

Week 9 - Day 3

Squat
5x60kg
5x78kg
5x93kg
5x108kg
3x128kg pr
8x93kg

Bench press
5x48kg
5x63kg
5x73kg
5x88kg
3x103kg pr
8x73kg

BOR
5x40,5kg
5x50,5kg
5x60,5kg
5x70,5kg
3x88kg pr
8x60,5kg

Assistance
Cable abs
Face pulls

 

[babaa]

Week 10 - Day 1

weight: 85kg

Squat
5x63kg
5x80,5kg
5x95,5kg
5x113kg
5x128kg

Bench press
5x50,5kg
5x63kg
5x75,5kg
5x88kg
5x103kg pr

BOR
5x43kg
5x53kg
5x63kg
5x73kg
5x85,5kg

Assistance
OHS
Rotator cuff work

 

[babaa]

Week 10 - Day 2

Squats
5x63kg
5x80,5kg
2x5x95,5kg

Military press
5x38kg
5x45,5kg
5x53kg
4x68kg ...

Deadlift
5x115,5kg
5x140,5kg
5x163kg
5x185,5kg

Assistance:
Curls
Triceps ext.

 

[babaa]

Week 10 - Day 2

Squats
5x63kg
5x80,5kg
2x5x95,5kg

Military press
5x38kg
5x45,5kg
5x53kg
4x68kg ...

Deadlift
5x115,5kg
5x140,5kg
5x163kg
5x185,5kg

Assistance:
Curls
Triceps ext.

 

[babaa]

Instead of the second week10 day 2.....



Week 10 - Day 3

Squat
5x63kg
5x80kg
5x95,5kg
5x113kg
3x130kg pr
8x95,5kg

Bench press
5x50,5kg
5x63kg
5x75,5kg
5x88kg
3x105,5kg pr
8x75,5kg

BOR
5x43kg
5x53kg
5x63kg
5x73kg
3x90kg pr
8x63kg

Assistance
Cable abs
Face pulls

 

[babaa]

Week 11 - Day 1

weight: 84.2kg

Squat
5x65,5kg
5x83kg
5x98kg
5x115,5kg
5x130,5kg heavy

Bench press
5x53kg
5x65,5kg
5x78kg
5x90,5kg
4x105,5kg

BOR
5x43kg
5x55,5kg
5x65,5kg
5x78kg
5x88kg

Assistance
wrist curls
Rotator cuff work

 

[babaa]

Week 11 - Day 2


No train, due to injury

 

[babaa]

Week 11 - Day 3

Squat
5x65,5kg
5x83kg
5x98kg
5x115,5kg
3x133kg pr
8x98kg

Bench press
5x53kg
5x65,5kg
5x78kg
5x90,5kg
3x108kg pr!!!
8x78kg

BOR
5x43kg
5x55,5kg
5x65,5kg
5x78kg
3x93kg pr
8x65,5kg

Assistance
Curls
Triceps ext.

 

[babaa]

Week 12 - Day 1

weight: 84.7kg

Squat
5x65,5kg
5x83kg
5x98kg
5x115,5kg
5x133kg pr

Bench press
5x53kg
5x65,5kg
5x80,5kg
5x93kg
4x108kg pr

BOR
5x45,5kg
5x55,5kg
5x68kg
5x78kg
5x90,5kg pr

Assistance
Pullups 3x5
Side bends

 

[babaa]

Week 12 - Day 2

Squats
5x63kg
5x80,5kg
2x5x95,5kg

Military press
5x38kg
5x45,5kg
5x53kg
4x68kg ...

Deadlift
5x115,5kg
5x140,5kg
5x163kg
5x188kg pr

Assistance:
CHINS
Triceps pushdowns

 

[babaa]

Week 12 - Day 3

Squat
5x65,5kg
5x83kg
5x98kg
5x115,5kg
5x135kg lol
8x98kg

Bench press
5x53kg
5x65,5kg
5x80,5kg
5x93kg
2x108kg
8x80,5kg

BOR
5x45,5kg
5x58kg
5x68kg
5x80,5kg
2x95kg
8x68kg

Assistance
Cable abs

 

[babaa]

Starting Advanced today.

Weight: 84.7kg

Lifts:

Squat 5x135.5kg
Bench 4x108kg
BOR 5x90.5kg
Deadlift 5x188kg
Incline 5x85kg (estimated)

 

[babaa]

Week 1 - Day 1

Squat
5x5 100kg

Bench press
5x42,5kg
5x52,5kg
5x62,5kg
5x72,5kg
5x82,5kg

BOR
5x35,5kg
5x43kg
5x53kg
5x63kg
5x70,5kg

Assistance
Side bends
BB rollouts
DB snatches

 

[babaa]

Week 1 - Day 2

Squat
5x5 90kg

Deadlift
5x5 138kg

Incline
5x5 63kg

Assistance
Chins BW+4kg

 

[babaa]

Week 1 - Day 3

Squat
5x52,5kg
5x67,5kg
5x80kg
5x92,5kg
5x107,5kg

Bench press
5x5 80kg

BOR
5x5 55kg

Assistance
Curls
Triceps ext.

 

[babaa]

Week 2 - Day 1

Squat
5x5 110,5kg

Bench press
5x48kg
5x58kg
5x70,5kg
5x80,5kg
5x93kg

BOR
5x40,5kg
5x50,5kg
5x60,5kg
5x70,5kg
5x80,5kg

Assistance
BB rollouts

 

[babaa]

Week 2 - Day 2

Squat
5x5 97,5kg

Deadlift
5x5 155,5kg

Incline
5x5 70kg

Assistance
Chins 5x5 BW+7kg

 

[babaa]

Week 2 - Day 3

Squat
5x60kg
5x75kg
5x90kg
5x105kg
5x120kg

Bench press
5x5 85kg

BOR
5x5 75kg

Assistance
Curls
Triceps ext.

 

[babaa]

Week 3 - Day 1

Squat
5x5 125kg

Bench press
5x50kg
5x65kg
5x77,5kg
5x90kg
5x105kg

BOR
5x45kg
5x55kg
5x67,5kg
5x77,5kg
5x90kg

Assistance
BB rollouts

 

[babaa]

Week 3 - Day 2

Squat
5x5 105kg

Deadlift
4x5 172,5kg
1x1 172,5kg

Incline
5x5 85kg

Assistance
Chins 5x5 BW+10kg

 

[babaa]

Intermediate

 

[babaa]

Day 1 - Week 1

Squat
5x62,5kg
5x77,5kg
5x92,5kg
5x107,5kg
5x125kg

Bench press
5x47,5kg
5x60kg
5x72,5kg
5x85kg
5x95kg

BOR
5x40,5kg
5x50,5kg
5x63kg
5x73kg
5x83kg

Assistance
Side bends
BB rollouts

 

[babaa]

Day 2 - Week 1

FSQ
5x42,5kg
5x57,5kg
5x72,5kg
5x72,5kg

Deadlift
5x107,5kg
5x130kg
5x150kg
5x172,5kg

back still hurts...I think will stop deadlifting for few weeks

Incline bench
5x48kg
5x58kg
5x68kg
5x78kg

Assistance
Chins 5x5 +12kg

 

[babaa]

Day 3 - Week 1

Squat
5x62,5kg
5x77,5kg
5x92,5kg
5x107,5kg
3x127,5kg
8x92,5kg

Bench press
5x47,5kg
5x60kg
5x72,5kg
5x85kg
3x100kg
8x72,5kg

BOR
5x40kg
5x50kg
5x62,5kg
5x72,5kg
3x85kg
8x62,5kg

Assistance
Curls
Triceps ext.

 

[babaa]

Day 1 - Week 2

Squat
5x62,5kg
5x80kg
5x95kg
5x110kg
5x127,5kg

Bench press
5x50kg
5x60kg
5x75kg
5x85kg
5x100kg

BOR
5x43kg
5x53kg
5x63kg
5x73kg
5x85,5kg

Assistance
Cable abs

 

[babaa]

Day 2 - Week 1

FSQ
5x42,5kg
5x62,5kg
5x80kg
5x80kg

No DL

Incline bench
5x50,5kg
5x60,5kg
5x70,5kg
5x80,5kg

Assistance
Chins 3x3 +12kg

 

[babaa]

Day 3 - Week 2

Squat
5x62,5kg
5x80kg
5x95kg
5x110kg
5x130kg ... forgot that I only had to do 3reps
8x95kg

Bench press
5x50g
5x60kg
5x75kg
5x87,5kg
3x102,5kg
8x75kg

BOR
5x420,5kg
5x52,5kg
5x62,5kg
5x75kg
3x87,5kg
8x62,5kg

Assistance
interval run

 

[babaa]

Day 1 - Week 3

Squat
5x65kg
5x80kg
5x97,5kg
5x115kg
5x130kg

Bench press
5x50kg
5x62,5kg
5x75kg
5x90kg
5x102,5kg

BOR
5x425,kg
5x55kg
5x65kg
5x75kg
5x87,5kg

Assistance
Cable abs

 

[babaa]

Week 3 - Day 2

FSQ
5x40kg
5x65kg
5x82,5kg
5x82,5kg

No DL

Incline bench
5x50kg
5x60kg
5x72,5kg
5x82,5kg

Assistance
Chins 3x3 +15kg

 

[babaa]

Week 3 - Day 3

Squat
5x65kg
5x80kg
5x97,5kg
5x115kg
3x135kg
8x97,5kg

Bench press
5x50g
5x62,5kg
5x75kg
5x90kg
3x105kg
8x75kg

BOR
5x42,5kg
5x55kg
5x65kg
5x75kg
3x90kg
8x65kg

Assistance
sprints

 

[babaa]

Week 4 - Day 1

Squat
5x67,5kg
5x82,5kg
5x100kg
5x117,5kg
5x135kg

Bench press
5x52,5kg
5x65kg
5x77,5kg
5x90kg
5x105kg

BOR
5x45kg
5x55kg
5x67,5kg
5x77,5kg
5x90kg

 

[babaa]

Week 4 - Day 2

FSQ
5x42,5kg
5x67,5kg
5x82,5kg
5x87,5kg

No DL

Incline bench
5x52,5kg
5x62,5kg
5x72,5kg
5x85kg

Assistance
Chins 3x3 +17,5kg
Shrugs

 

[babaa]

Week 4 - Day 3

Squat
5x67,5kg
5x82,5kg
5x100kg
5x117,5kg
3x137,5kg
8x100kg

Bench press
5x52,5g
5x65kg
5x77,5kg
5x90kg
3x107,5kg
8x77,5kg

BOR
5x45kg
5x55kg
5x67,5kg
5x77,5kg
3x92,5kg
8x67,5kg

 

[babaa]

Week 5 - Day 1

Squat
5x67,5kg
5x85kg
5x102,5kg
5x120kg
5x137,5kg

Bench press
5x52,5kg
5x65kg
5x80kg
5x92,5kg
4x107,5kg

BOR
5x45kg
5x57,5kg
5x67,5kg
5x80kg
5x92,5kg

 

[babaa]

Week 5 - Day 2

FSQ
5x45kg
5x67,5kg
5x85kg
5x92,5kg

Deadlift off a 20kg plate
5x130kg

Incline bench
5x50kg
5x65kg
5x75kg
5x87,5kg

Assistance
Chins 3x3 +20kg

 

[babaa]

Week 5 - Day 3

no squatting due to kneepain


Bench press same as last week
5x52,5g
5x65kg
5x77,5kg
5x90kg
3x107,5kg
8x77,5kg

BOR
5x45kg
5x57,5kg
5x67,5kg
5x80kg
3x95kg
8x67,5kg

Assistance
Curls
triceps extentions

 

[babaa]

Week 6 - Day 1

Bench press
5x52,5kg
5x65kg
5x80kg
5x92,5kg
5x107,5kg

BOR
5x45kg
5x57,5kg
5x67,5kg
5x80kg
5x92,5kg

Assistance
Side bends

 

[babaa]

Week 6 - Day 2

FSQ
5x40kg
5x60kg
5x80kg

Deadlift
1x200kg

Incline bench
5x55kg
5x65kg
5x77,5kg
5x87,5kg

Assistance
Chins 3x3 +22,5kg

 

[babaa]

Week 6 - Day 3

Bench press
5x52g
5x67,5kg
5x82,5kg
5x95kg
3x110kg
8x82,5kg

BOR
5x45kg
5x57,5kg
5x70kg
5x82,5kg
3x97,5kg
8x70kg

 

[babaa]

Week 7 - Day 1

Bench press
5x55kg
5x70kg
5x85kg
5x97,5kg
5x110kg last one was pretty heavy

BOR
5x47,5kg
5x60kg
5x73kg
5x85kg
5x97,5kg

Assistance
Side bends

 

[babaa]

Week 7 - Day 2

RDL
5x140kg

Incline bench
5x60kg
5x70kg
5x85kg
5x92,5kg

Assistance
Chins 3x3 +25kg

 

[babaa]

Week 7 - Day 3

Bench press
5x55kg
5x70kg
5x85kg
5x97,5kg
3x115kg
8x85kg

BOR
5x47,5kg
5x60kg
5x72,5kg
5x85kg
3x100kg
8x72,5kg

Assistance
Curls
triceps ext.

 

[babaa]

Bench press
1x120kg
0x130kg

BB-rollouts