zhangmaster12
Blue Belt
- Joined
- Dec 6, 2008
- Messages
- 500
- Reaction score
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I am starting to lift again. Before last week, I havent lifted since March 2010. There are many reasons for my hiatus, none of them good. Now in college, I live 2 min away from the gym and have a lot of free time, so theres no excuse for not lifting.
During my break, I got really weak....
Im doing the Bill Starr 5x5 found in the FAQ. I've decided to do it, and Im gonna stick with it for the prescribed 10 weeks. After that, I might continue or go onto W4SB.
As to B. S. 5x5, even though it says not to, im gonna add some direct core training and curls and triceps and GHR's
Diet:
Still figuring it out.
As it stands now:
I only have enough credits for 2 meals per day on the weekdays and 1 per day on the weekends. This is basically what I've been eating. A HUGE breakfast consisting of a full plate of eggs, 2 fruits, 1 hashbrown, 1 cup milk, 1 bowl grits, corned beef hash or sausage. And a HUGE dinner consisting of red meat, pasta, and lots o veggies.
However, Im going to change my diet starting tomorrow (just made a walmart run). I bought a ton of tuna and frozen veggies, so i plan to eat 4 meals per day.
weight*Reps*sets
So far:
Week 1 Workout 1 (last tuesday)
Bench: 115*5 120*5 125*5 125*5 125*5
Squat: 195*5 195*5 195*4 195*3 195*3 (couldnt get the reps GRRR)
BORs: 135*5*5
Weighted situps w/ weight on head: 10*10 15*10 15*5 15*7 15*8
Curls: 60*5*5
Week 1 Workout 2 (Last thursday)
DLs: 255*5 255*5 255*5 255*5 255*4 (Except for the last set, felt pretty solid)
OHP: 95*5*5
Pullups: 25*5*5
Squat: 135*3*5
Notes on squat: FUCK! these are fucking hard after deadlifts! Goddamn!
Week1 Workout 3 (supposed to be last sat)
Really fucking sore, felt lazy, Illini hockey had a game, so i went to the game and the after party....
Week 2 Workout 1 ** Lifting on zero sleep, pulled all nighter to estudiar
Bench: 115*5 115*5125*4 120*5 120*5
Notes on bench: didn't feel, tight, everything felt heavy
Squat: 185*5 195*5*3 195*4 Felt overall kinda shitty
BORs: 145*5*5
GHR: bw*12*3
Week 2 Workout 2 (Today)
DL: 261*5 261*3 **realized my form was god awful after video taping** 225*5*3
OHP: 95*5*4
Squat: 135*5 135*3 155*3 155*3 165*3
I still can't squat well after deadlifts. My lower back just cant handle it.
GHR bw*12*3
Running out of time (got class afterward)
Pullups: 3 bw sets to failure
This workout was so-so. I was disappointed with my deadlifts immensely. Adjusting to the volume is a biatch.
Video of my second set of DL's
Now help me with my deadlift!
My problems that i can see:
- Rounded back
- Stiff Leg dling the weight
- I have trouble breaking the weight off the floor. I have always had this problem. I get the feeling its a technique/form problem
How i plan to go about solving this problem:
1) Lower weight, focus on getting perfect form.
2) Make Videos
3) Weighted hypers (yes or no?)
4) Keep deadlifting
Edit:
Forgot to add goals (LifeTime):
Total Elite in either 165 or 181 weight class for 100% raw. Hey AIM FOR THE STARS!
165: 1300lb
Squat: 475
Deadlift:550
Bench:275
181: 1400lbs
Squat: 490
Deadlift: 585
Bench: 325
(dont mind changing the numbers around)
thanks sherdog, Im out!
During my break, I got really weak....
Im doing the Bill Starr 5x5 found in the FAQ. I've decided to do it, and Im gonna stick with it for the prescribed 10 weeks. After that, I might continue or go onto W4SB.
As to B. S. 5x5, even though it says not to, im gonna add some direct core training and curls and triceps and GHR's
Diet:
Still figuring it out.
As it stands now:
I only have enough credits for 2 meals per day on the weekdays and 1 per day on the weekends. This is basically what I've been eating. A HUGE breakfast consisting of a full plate of eggs, 2 fruits, 1 hashbrown, 1 cup milk, 1 bowl grits, corned beef hash or sausage. And a HUGE dinner consisting of red meat, pasta, and lots o veggies.
However, Im going to change my diet starting tomorrow (just made a walmart run). I bought a ton of tuna and frozen veggies, so i plan to eat 4 meals per day.
weight*Reps*sets
So far:
Week 1 Workout 1 (last tuesday)
Bench: 115*5 120*5 125*5 125*5 125*5
Squat: 195*5 195*5 195*4 195*3 195*3 (couldnt get the reps GRRR)
BORs: 135*5*5
Weighted situps w/ weight on head: 10*10 15*10 15*5 15*7 15*8
Curls: 60*5*5
Week 1 Workout 2 (Last thursday)
DLs: 255*5 255*5 255*5 255*5 255*4 (Except for the last set, felt pretty solid)
OHP: 95*5*5
Pullups: 25*5*5
Squat: 135*3*5
Notes on squat: FUCK! these are fucking hard after deadlifts! Goddamn!
Week1 Workout 3 (supposed to be last sat)
Really fucking sore, felt lazy, Illini hockey had a game, so i went to the game and the after party....
Week 2 Workout 1 ** Lifting on zero sleep, pulled all nighter to estudiar
Bench: 115*5 115*5125*4 120*5 120*5
Notes on bench: didn't feel, tight, everything felt heavy
Squat: 185*5 195*5*3 195*4 Felt overall kinda shitty
BORs: 145*5*5
GHR: bw*12*3
Week 2 Workout 2 (Today)
DL: 261*5 261*3 **realized my form was god awful after video taping** 225*5*3
OHP: 95*5*4
Squat: 135*5 135*3 155*3 155*3 165*3
I still can't squat well after deadlifts. My lower back just cant handle it.
GHR bw*12*3
Running out of time (got class afterward)
Pullups: 3 bw sets to failure
This workout was so-so. I was disappointed with my deadlifts immensely. Adjusting to the volume is a biatch.
Video of my second set of DL's
Now help me with my deadlift!
My problems that i can see:
- Rounded back
- Stiff Leg dling the weight
- I have trouble breaking the weight off the floor. I have always had this problem. I get the feeling its a technique/form problem
How i plan to go about solving this problem:
1) Lower weight, focus on getting perfect form.
2) Make Videos
3) Weighted hypers (yes or no?)
4) Keep deadlifting
Edit:
Forgot to add goals (LifeTime):
Total Elite in either 165 or 181 weight class for 100% raw. Hey AIM FOR THE STARS!
165: 1300lb
Squat: 475
Deadlift:550
Bench:275
181: 1400lbs
Squat: 490
Deadlift: 585
Bench: 325
(dont mind changing the numbers around)
thanks sherdog, Im out!
Last edited: