The second coming of Lard-ass: lifting and MT

Back from the bad cold. Picking up where I left off

OHP 45, X, 50, X, 55, X, 60, X, 60,
Bench - INJURED IN MY ROTATORCUFF, ONCE AGAIN, NO BENCHING
barbellshrugs 75, 80, 82,5, 85, 87,5, 90, 95, 97,5, 100, 102,5, 105, 105
Squat NO REGULAR ATG SQUAT, KNEES HURTING
Front squat (ATG with pause + clean grip) 60, 65, 70, X, X, X 70, 75 (NO FQ FOR 2 WEEKS)
SLDL - FUCKEM, DOING DL AGAIN
Narrow grip bp 70, 72,5, 75, 77,5, 80, 82,5, 85, 87,5, 90, 90
Pullup bw, +5, +5,+10,+10,+12,5,+12,5,+15,+15,+20
GM 40, X, 40, X, 45, X, 45, X, 50, X, 50, X, 55, X, 55
DL (regular) 120, X, 125, X, 130, X, 130 (excellent form)
DL sumo 130, 130
Fooling around the last workout with Pushpresses 70x1, 75x1, 80x1, 82,5x1
Cablerow 80, 5


Other stuff
Dumbell side raises 9, 9, 10, 10, 11,5, 11,5, 13,5, 11,5, 13,5, 11,5
Calfraises standing 110, 120, 130, 140,
Calfraises seated 60, 62,5, 65, 67,5, 70
+ abwheelrollouts
+ Full contact twist
+ gripwork (pinching plates etc)
 
HST evaluation: this cycle turned into shit.

Injuries:
Too much running and atg squatting wich fuck up my knees. So therefore (almost) no squatting during the 5 rep phase.
My old weak rotatorcuff gave me trouble once more. Seems like my shoulder cant take a month of consecutive benching. So no benching or squatting!!!!!! DAMN

discovered that my declining squat is caused by not dl regular (for 6 months?) Its my lowerback that keeps fucking my squat up, not weakness in my quads.


Weight gained

from 79 kg to 83 so 4 kg achieved. BUT packed on lots of fat also.... FUCK. To some extent due to injuries and catching a cold, but to most part, not getting out enough of the HST program, time to move on to 5 x 5 instead. Seemed to get good resulst only the first HST cycle.


So resting one week, starting all over fresh again with Bill stars 5 x 5 for advanced lifter. Back to basics, more basic exercises, more time spent DL and Squating OHP etc. Hopefully my lower back is OK now to start DL and squatting for real.

But because of injuries, not gonna be able to do all recommended exercises so my program are gonna look like this.

Workouts

1)
Squat (low bar placement)
Row
Dumbell-benchpress (I have to due to my rotatorcuff)

2)
Sumodeadlift (due to my hips are way to high when doing regular)
OHP
Pullups
Squat

3)
Squat
Dumbell-benchpress
Row
 
Bill Starr 5 x 5 - week 1.

Because this is the first time Im doing 5 x 5, starting out light the first week just to get the feel of it and not risking hitting any wall before hitting any PR. As suggested in program, Ive prolonged the volumephase to 6 weeks just to be on the safe side and PR is scheduled to week 5. BW before cycle, 82.0 kg

Sunday (1)
Squat* 5 x 5 x 60 kg
OHP* 27.5, 32.5, 37.5, 42.5, 47.5
Cablerow* 5 x 5 x 60

Tuesday (2)
Sumodeadlift 5 x 5 x 100
Dumbellbenchpress* 5 x 5 x 32,5
Pullups 5 x 5 x BW
Squat 5 x 5 x 50

Thursday (3)
Squat 30, 40, 50, 60, 65
OHP 5 x 5 x 45
Bent over T-bar row* 5 x 5 x 65

Felt surprisingly fresh all week. Lets see what happens when I start loading heavier.

squat = lowbarplacement just breaking parallell.
OHP is always strict (no legdrive) and standing if not stated otherwise.
Cant benchpress due to cronic, minor injury in rotatorcuff which flares up from heavy benching.
Cant do dynamic row due to lowerback cramping up. Tried cablerow instead but that also fucked up my back. T-bar row seems to be ok. T-bar = standing with onefoot at each side of a regular oly-barbell, bent over rows with V-grip.
 
Bill Starr 5 x 5 Week 2

Sunday
Squat 5 x 5 x 70 kg
OHP 30, 35, 40, 45, 52,5
Bent over T-row 40, 47,5, 55, 62,5, 70

Tuesday
Sumodeadlift 5 x 5 x 115
Dumbellbenchpress 5 x 5 x 35
Pullups 5 x 5 x BW+5
Squat 5 x 5 x 55

Thursday
Squat 35, 45, 55, 65, 75
OHP 5 x 5 x 50
Bent over T-bar row 5 x 5 x 75


Have a long way to go before reaching max on squat, sumodl and row. Starting out low though, cause dont know were my maxes are increase the loads on big steps until Im closing in on max, then starting with 2.5% increases every week. Feeling real fresh so far.
 
Bill Starr 5 x 5 week 3


Sunday

OHP 25, 32,5, 40, 47,5, 55
Squat 5 x 5 x 80
T-bar BOR 40, 50, 60, 70, (80*)

Tuesday

Dumbell bp 5 x 5 x 37,5
Pullup 5 x 5 x bw+10 (this is getting heavy, hard to crank out 5 sets)
Sumodeadlift 90, 100, 110, 120, 120 (did a pyramid, and stopped when the pain got worse)

Thursday

OHP 5 x 5 x 52,5
T -bar BOR 5 x 5 x 80
Squat 45, 55, 65, 75, 85



BAD WEEK, my lower back cramped up sunday, but the first time in 8 months. During the row, I happened to glance in the mirror to check my form and felt a sharp pain in my bad lower back. Had to drop the top set, because of the pain. The pain and cramps got worse all day. Still stiff and sore on tuesday, cranked out some sumos anyhow to get the back into action again. Thursday training went down without problems. Even squatting was OK. Hopefully Im 100 on sunday when squatting 5 heavy sets
 
Bill Starr 5 x 5 Week 4

Sunday
Squat 5 x 5 x 85
OHP 27,5, 35, 42,5, 50, 57,5
Bent over T-row 45, 55, 65, 75, 85

Tuesday
Sumodeadlift 5 x 5 x 130
Dumbellbenchpress 5 x 5 x 40
Pullups 5 x 5 x BW+12,5 (fucking heavy after all deadlifting) reached my max
Squat (no squat due to sore knees)

Thursday
Squat 50. 60, 70, 80, 90
OHP 5 x 5 x 55
Bent over T-bar row 5 x 5 x 85
 
Bill Starr 5 x 5 Week 5

Sunday
Squat 5 x 5 x 90 (first time ever squating 90 kg with tight arch and no goodmorning hitching.)
OHP 30, 37,5, 45, 52,5, 60
Bent over T-row 50, 60, 70, 80, 90

Tuesday
Sumodeadlift 5 x 5 x 140 (went up surprisingly easy)
Dumbellbenchpress 5 x 5 x 42,5
Pullups 5, 5, 5, 4, 3 x BW+12,5 (totally drained of power after sumodl)
Squat 5 x 5 x 70

Thursday
Squat 55. 65, 75, 85, 95
OHP 5 x 5 x 57,5
Bent over T-bar row 5 x 5 x 90
Went pretty good considering lack of sleep and eating during the last couple of days.
 
Bill Starr 5 x 5 Week 6

PR:s all week

Sunday
Squat 5 x 5 x 95
Strict OHP 22,5, 32,5, 42,5, 52,5, 62,5
Bent over T-row 55, 65, 75, 85, 95

Tuesday
Sumodeadlift 5 x 5 x 150
Dumbellbenchpress 5 x 5 x 45
Pullups 5, 5, 5, 5, 4 x BW+12,5 (totally drained of power after sumodl)
Squat 5 x 5 x 75

Thursday
Squat 40, 55, 70, 85, 100
OHP 5 x 5 x 60
Bent over T-bar row 5 x 5 x 95

Volume phase over, deloading week during christmas. Then 3 x 3 after NYE
 
Bill Starr 5 x 5 Week 7 (deload)


Sunday
Squat 5 x 5 x 95
Strict OHP 22,5, 32,5, 42,5, 52,5, 62,5
Bent over T-row 55, 65, 75, 85, 97,5

Thursday
Sumodeadlift 2 x 150 (BACK CRAMPED UP, PAIN FOR 3 DAYS)
Dumbellbenchpress 5 x 5 x 40
Pullups 5, 5, 5, 5, 5 x BW+12,5
No squat because of backpain
 
Bill Starr 5 x 5 Week 8 (3 x 3 phase begins)


Sunday

No squat due to backpains
Strict OHP 32,5, 47,5 62,5
Bent over T-row 40, 80, 97,5

Tuesday
Dumbellbenchpress 3 x 3 x 45
Regular deadlift 5 x 5 x 110 (Going easy)
Pullups 3 x 3 x 12,5 (easy)
Squat - no squatting tuesday during 3 x 3

Thursday
Squat 70, 85, 100
OHP 60 x 3, 62,5 x 3, 62,5 x 3
Bent over T-bar 3 x 3 x 97,5

NOTE: felt week all x-mas, lost about 2 kg during due to not eating inbetween snacks, ate a shitload of x-mas food but still lost weight. Felt a bit overtrained to I took the first 3 x 3 week easy. And because of my lower back fucked up AGAIN, I decided to drop sumo, cause my back cant take sumo when the weights getting up to 150 kg. Going for regular DL, but lighter weights instead.
 
Bill Starr 5 x 5 Week 9 (3 x 3 phase week 2)


Sunday
OHP 40, 52,5, 65
Squat 100 x 3 x 3
T-row 100 x 3 x 3 (forgot myself, should have done a pyramid up to 100...)

Tuesday
Dumbellbenchpress 47,5 x 3 x 3
Regular deadlift 120 x 5 x 5 (Going easy to avoid backpains, still doing 5 x 5)
Pullups 15 x 3 x 3


Thursday
OHP 65 x 3 x 3
Squat 75, 90, 105
T-row 105 x 3 x 3

NOTE: my left rotatorcuff is giving me problems as usual. No risk of injury though, but are a bit weaker in my left shoulder, and gets a lot more sore after training then my right shoulder. Maybe this is holding me back in OHP. Not satisfied with results in OHP so far...
 
Bill Starr 5 x 5 Week 10 (3 x 3 phase week 3)


Sunday
OHP 40, 52,5, 67,5
Squat 105 x 3 x 3
T-row 107,5 x 3 x 3 (forgot to do a pyramid AGAIN, did 3 straight sets instead)

Tuesday
Dumbellbenchpress 50 x 3 x 3 (heaviest dumbells I ever lifted)
Regular deadlift 125 x 5 x 5 (Going really easy to avoid backpains, I probably could be doing 150+ for 5 reps if I just wanted to risk it)
Pullups bw+17,5 x 3 x 3

Friday (had to skip thursday due to backpains)
OHP 67,5 x 3 x 3 (the magic 70 kg is closing in!!:icon_chee )
Squat 75, 92,5, 107,5
T-row 80, 95, 110
hyperextensions 30 x 2 x 8
Ab wheel rollout + gripwork

NOTE: Back is getting worse, think I
 
Bill Starr 5 x 5 Final week


Monday
OHP 40, 55, 70 x 2 (sucked ass!!!!!!!!!:mad: :mad: !!!)
Squat 107,5 x 3 x 3
T-row 80, 95, 110

+ calf, gripwork

Wednesday
Dumbellbenchpress 52,5 x 3 x 3
NO DEADLIFT DUE TO BACKPAINS
Pullups bw+ 20 x 3 x 3
Hyperextensions 35 x 2 x 8

Friday
OHP (NO OHP, due to sore rotatorcuff:mad:
Squat 80, 95, 110, 115 :icon_chee :icon_chee
Pullups 25 x 5, 25 x 3, BW x 13

hyperextensions 40 x 2 x 8
GM 50 x 2 x 8



NOTE: First Bill Starr cycle finished. Had to finish a little premature, due to back getting worse and left shoulder getting more stiff and sore, due to OHP twice a week.
Despite back cramping up really bad TWICE in 10 weeks, finally some progress in squat, my worst lift of all. the 110 x 3 was with solid form, back straight, no goodmorning hitching. Did 115 x 3 but leaned over to much, still kept my back tight all the way... the other lifts were kind of new to me so cant really say how much a progressed in Rows and dumbellbp, atleast i progressed. progress in pullups and OHP, although shoulder fucked up.


After another discussion with a former elitePL at the gym, I think I
 
5 x 5 evaluation

Bill Starr 5 x 5 seems to deliver, along with good strength gains, I gained ~3.3kg (from 82.0 to 85.3) during 5 x 5 cycle.

Did not bother measure bf% before and after but bf% stayed roughly about the same. Maybe packed on a little fat. This can be compared to the last HST cycle where I gained 3 kg fat and NO musclemass at all. :icon_cry2 And I was noticably fatter when looking in mirror.

Noticed that I gain the most weight during 5 rep volume phase, and when hitting maxweights, I had a hard time keeping on the weight, It was like my body started loose fat. Strange feeling, but it will be interesting to use 5 x 5 for cutting weight, if I wanna start mma this summer.


(weighing 3 days after finished bulk, to let eventual glucos, and triglyceridlevels stabilize)
 
another 5 x 5 cycle initiated.

BAD NEWS, my shoulder fucked up from all lowbar squatting last cycle, due to unflexible shoulder from an old snowboard injury. On top of that I aggrevated the injury with heavybag boxingtraining. So, lowbar squatting is out, benchpressing is out, OHP is out. And on top of that deadlifting is out next cycle.

So, this cycle I will try to cut down some weight just to satisfy my curoisity of 5 x 5 during cutting. Its almost a shame to call it 5 x 5 when almost no exercises are left. anyhow started out light this week. gonna step it up for real next week. Hopefully my shoulde are ready to go the next 5 x 5 cycle in april.


Monday
Dips bw x 5 x 5
Squat (high bar placement) 60 x 5 x 5
BOR narrow grip 60 x 5 x 5

Wednesday
Pullups bw x 5 x 5
hyper extensions 15 x 5 x 5

Friday
Dips bw+10 x 5 x 5
BOR narrow grip 75 x 5 x 5
Squat 70 x 5 x 5 (still learning high bar technique without drifting to far out with knees)
 
No training this week - sick as a dog.

Maybe just as good. Let my shoulder heal up a little...
 
Picking up training again after 2 week sickness.
Becuase of left shoulder is still fucked up since lowbar squating, and benching and OHP is out, I
 
Another week of light training...

Sunday
fs 56 x 5 x 5
Bor 35, 45, 65, 75
Dips bw +5, 20, 15, 20
Backext 20 x 8 x 3

Tuesday

BA 20 x 8 x 3
Pullups bw+7.5 x 5 x 5
Leg ext 60 x 8 x 3
shrugs 60 x 80 x 3
RDL 70 x 8 x 3

Thursday
BOR 80 x 5 x 5
Rdl 70 x 8 x 4
Shrugs 60 x 8 x 4




NOTE: my body is falling apart like paperhouse.
Current injuries
Bad knee, cant squat at all at the moment
Bad shoulder - been fucked up since end of january
Tendonitis in right pec and right biceps - cant do dips for a couple of weeks. :icon_evil

right now I cant squat, bench, ohp, dips (any pressing movement at all), and cant do any dl, but that Im used to. On top of that I cant do any muay thai drills on the heavybag, so Im just getting weak and fat.
 
Another week of training waiting for my shoulder to get better. Hitting the posterior chain and upper back hard.

Sun
Bor 45, 55, 65, 75, 85x5
Zercher squat 60x5x5
Shrugs 65x3x8

calf 55x5x5

Tue
Backext 30x4x8
Pullups bw+10x5x5
RDL 80x4x8
shrugs 70x4x8

Thu
Bor 85x3x5 (stopped at 3 sets, felt a cramp coming)
Zerchersquat 70x5x5
Shrugs 70x3x8

Calf 60x5x5



NOTE: shoulder is slowly getting better. Tried to OHP just the bar (20kg) and it felt good, no pains. Hopefully the shoulder are ready to go after easter. And that means I can start back-squating again.
Tendonitis in armpit still bothering me, no dips or any pressing at all
 
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