Training Camp - KB's New Journal

[KillahBee]

bro change your sig you squatted 205!!!! nice work keep it going

LOL - it's just a joke though! Not sure what my 1rm is with thr squat, but probably around 275 or so. Shoulder is getting stronger thanks tothe 5x5, I can say that.

 

[wnt2bBeast]

heres a max calculator.. dont forget your 5rm max is higher than 205 because your getting 5 sets of 5..
http://www.joeskopec.com/repmax.html

 

[KillahBee]

Thursday Arms

Close grip bench:
80x5
80x5
80x5
80x5
80x5

Cable ext:
60x10
60x10

Pushdowns:
120x10
120x10

BB Curls:
70x5
70x5
70x5
70x5
70x5

Incl DB curls:
20x10
20x10

Hammer crls:
25x10
25x10

 

[KillahBee]

Friday Legs

Squats:
210x5
210x5
210x5
210x5
210x5

Zerchers:
135x10
145x8

SLGM:
90x10
90x10

Ham crl:
90x10
100x10

Sted calf:
100x15
100x15

 

[KillahBee]

Monday Chest / Calves

External rot:
10x15
Internal rot:
10x15

Flat bench:
120x5
120x5
120x5
120x5
120x5

Incl DB:
35x10
35x8

Incl db fly:
15x10
15x8

Stndng calf raise:
215x20
215x20

Std calf raise:
110x15
110x15

 

[KillahBee]

Tuesday Back / Shldrs

Internal rot:
10x15

Subscap:
10x15

Deadlifts:
190x5
190x5
190x5
190x5
190x5

BO BB rows:
110x10
110x10

Shrugs:
70x10
70x10

Military Press:
85x5
85x5
85x5
85x5
85x5

DB OHP:
35x8
35x6

Definitely getting into the tough part of my 5x5. Coming close to failing on all of my major movements - probably in the next few weeks. Real happy with my DL, mil press is better than I thought with the injury, bench is still the weakest due to a weak chest and this being the toughest on my shoulder. Squat is coming along pretty well.

 

[KillahBee]

Friday Legs

Subscap:
10x15

Squats:
215x5
215x5
215x5
215x5
215x5

My goddamn shitty fucking cardio-bunny gym only has one squat rack (always open...) and today I saw that one of the pins that holds the bar-holder in place is missing! Of course they had no other ones, so the rack is useless.

Zercher's:
145x8
145x8

Lower back really hurting from deads this week so I had to take it easy with these.

Ham curl:
100x10
100x10

SLGM:
100x10
100x8

Weighed in at 188 today - not good cause it is fat. I have not done well with my bulking and need to step the fuck up. I am going to do a quick 2-3 week cutting phase just to get back into it then start clean bulking.

 

[wnt2bBeast]

good work bro..watch that low back i tweaked mine sqautting but its getting better..its hard for me to not lift but i went in the gym yesterday and didnt do any deads just upper back/lats..and its feeling a lot better..hit it hard with a heat pad and stretch constantly..if need be take time off im amazed at how much better i feel in 4 days..keep pluggin away!!!

 

[KillahBee]

good work bro..watch that low back i tweaked mine sqautting but its getting better..its hard for me to not lift but i went in the gym yesterday and didnt do any deads just upper back/lats..and its feeling a lot better..hit it hard with a heat pad and stretch constantly..if need be take time off im amazed at how much better i feel in 4 days..keep pluggin away!!!

thanks brother! yeah, I have always been careful with the lower back. I think it's just from lack of sleep and the 12-inning Yankee game the other night.

 

[wnt2bBeast]

thanks brother! yeah, I have always been careful with the lower back. I think it's just from lack of sleep and the 12-inning Yankee game the other night.

lol..were u at the game?