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Discussion in 'Training Logs' started by AtomicButtDrop, Jul 12, 2010.

  1. AtomicButtDrop

    AtomicButtDrop White Belt

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    I'm starting this log to hold myself accountable for the failures and successes I'll experience over the next several years. Here's some background.

    I got wrangled into lifting the begining of this year by my cousin. He called me up and told me he had a super-elite training program he was starting to grow TehGunz and asked me if I was interested. I hadn't touched a barbell since I was in high school (I'm 27), never worked my legs and had a bad car accident 2 years ago that kept me off my feet for almost a year. Anyhow, I agreed under the stipulation that I didn't know what the fuck I was doing and he'd go with me for the year to keep me motivated. Long story short, he left me hanging about 2 months in.

    I was stuck with a years membership at a shithole gym (luckily they have a squat rack and a cage). I'm not one to waste money so I started lurking here daily making newbie posts occasionally about nonsensical ideas that floated into my head. After a month of reading up on the great posts here, on the powerlifting forum at BB.com and working as hard as possible on form I think that I have decent enough gains to try to become a respectable member on the "S" side of the S&C side of the boards.

    Real gains have fueled my desire to take lifting heavy things to the furthest limit I can. Many people here are an inspiration, so much thanks to you all.

    Current PR's
    HB Squat: 275x3 parallel
    Bench: 265x2
    Deads: 435x1
    SOHP: 135x1, 125x3 (teh SUCK)

    I think my lifts are kind of out of whack and I am striving to ratchet my squats to a respectable number.

    I've laid out a couple goals for the near future.

    -1000 lb total on the big 3 in 6 months (I think I can hit this, have to plan a PL fake meet day to see, sometime next week.)

    -quit smoking by the end of the year

    - press my BW in a year

    So far I have heavy lifting to thank for helping with my back problems. I had niggling to severe pain in my lower back for 6 or so years and I now feel almost 100%.

    Currently I'm 6'1" and 215lbs (up 35 in about 5 months). Next workout is in 2 days and I'm committed to keeping this thread active.

    Thanks again to the quality posters here, I have you all to thank for an appreciable higher quality of life.
     
    Last edited: Aug 13, 2010
  2. ~Jumuaydo~

    ~Jumuaydo~ Purple Belt

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    Good for you man i just started back to the gym after not lifting since i was 18 (now 26).I blew my ACL out a year and a half ago had it repaired and have been hitting the gym for last 3 months. I have had some good gains and am trying to take it to the next level as well. More power to you!
     
  3. MIDMOBOX

    MIDMOBOX Telling People things they don't want to know

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    Welcome to the logs
     
  4. AtomicButtDrop

    AtomicButtDrop White Belt

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    July 14th 2010, 11:30 am - 1pm

    Highbar Back squat: warm up - 135x5, 135x5
    work - 225x5, 245 x5, 265x3

    Flat Bench: warm up - 135x5, 135x5
    work - 225x5, 235x5, 245x3, 255x1

    Bent Over Rows : warm up - 135x5, 135x5
    work - 185x5, 205x5, 225x3

    Weighted Dips: BW warmup x10, 45 x7, 45x7, 45x7

    Weighted hyperextensions: 45x10, 45x10

    Weighted Incline situps: 45x12, 45x8, 45x8, 45x8
     
  5. AtomicButtDrop

    AtomicButtDrop White Belt

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    July 17th 8:30am-9:45am

    Squat

    135x5x2 w/u, 225x5x2

    Strict over head press

    65x5x2 w/u, 115x3, 135x0 FAIL, 125x1, 115x3

    DL

    225x5x2 w/u (DOH), 315x1 DOH, 365x1 Mixed, 400x1 mixed (new PR), 410x0 FAIL

    Stiff Leg DL

    135x5, 225x5x2

    Notes: Felt really blah today, coming off a surprise call in to work to overnight (never fun). Squats and press felt totally shitty, I think my mind was on getting the bar off the floor for my DL and hitting a new number. Luckily I succeeded. Also, thinking that I should change programs, while I need to get my horrible squat numbers up I'm thinking that the volume is maybe too high and isn't giving me time to recover. Currently thinking that maybe focusing on one major lift 1x a week for 3 sessions would be better.
     
  6. AtomicButtDrop

    AtomicButtDrop White Belt

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    July 19th 2010, 9:45 am - 11:30 am

    Squat

    135x5x2, 225x5, 245x3, 265x3, 205x8

    Bench

    135x5x2, 225x5, 255x5, 195x8

    BOR (broke my cheap ass belt on my 2nd to last set :/)

    135x5x2, 185x5, 235x3, 175x8

    Weighted Dips

    BWx10, 45x8, 45x5, 45x5

    Teh curlz

    110x4, 110x3, 110x3

    That tricep exercise Keith Wassung posted about a couple days ago.

    110x5x3 (Felt good on this, may incorporate it somewhere 1x a week. Seems almost like I'll need to do this on a decline bench to go much heavier, last set felt like I'd tip over.)

    Notes: Think I'm going to scale back my squats to 2x a week, see if deloading helps my progress. New PR's are in red, I felt I could have gotten 255 for 5 but progress is progress and I don't have a spotter. Need to go shopping for a new belt, the latch part broke on BOR's today. Might have pulled something in my left bicep today, hope a contrast shower + ibuprofen helps.
     
  7. Carongt

    Carongt White Belt

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    Hey man welcome to the logs. As a recent 5x5 lifter myself I have a couple questions. Since theres about a million versions of Bill Starr's 5x5 out there which version are you on? Your sets and reps don't always seem to be on a 5x5 scheme if that makes any sense. I'm doing the eclipse gym version in the FAQ and so far its been working great, it's a bit different then yours so you can check my log if your interested. Also you said you've been doing it for 15 weeks. The version I do is for 2 months to build up a solid strength foundation, then you can either move on to something else or redo your 5 rep maxes and start the cycle over. Is this what you did?
     
  8. AtomicButtDrop

    AtomicButtDrop White Belt

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    Yeah I've kind of deviated from the program I started. It was a 12 week spreadsheet that I strictly followed until I completed it. I kept the exercises the same afterwards and have been experimenting with different assistance exercises and volume.

    I feel more comfortable pulling for singles and squatting and benching for triples when I max. I didn't change up programs completely because I'm still getting linear gains and I don't want to screw up what ain't broken.

    I'm not sure what variation I was/am doing but the template is as follows

    A) Squats, BOR, Bench, weighted hypers and situps
    B) squats, DL, SOHP, situps
    C)Squats, Bench, BOR, weighted dips, curls, tri extensions
    2 day break between C and A

    It's supposed to scale that your previous 3rm on the "C" workout is your new "A" workout 5 rm.

    I'll check out that eclipse version and your log, I'll take any help I can get seeing as I'm a giant newbie to lifting.

    Thanks for the welcoming words all.
     
  9. Brandon85

    Brandon85 Green Belt

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    Welcome to the forums. You're a pretty strong "newbie".
     
  10. AtomicButtDrop

    AtomicButtDrop White Belt

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    Prior to lifting I did BW stuff to complement my Muay Thai. I had a solid base in that sense, but good lord, I didn't know what I didn't know til I started lifting.

    I WILL BE VIKING STRONG!
     
  11. AtomicButtDrop

    AtomicButtDrop White Belt

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    THursday July 22nd 2010 6:30 am - 8 am

    Bad bad day today, broken belt (inzer in the mail), got laid off and tweaked my lower back ripping out carpet in my computer room.

    Lower back giving me hell today, had to stop squatting mid -workout. Also did a bunch of random bullshit out of frustration, going to take a week off, I think I've been pushing myself too hard (16 weeks straight with the largest gap in workouts being 3 days.

    ANyhoo,

    Squats
    135x5x2, 185x5, 225x3, 225x2 (didn't want to push my luck)

    Bench

    135x5x2, 225x5x3

    DB rows

    90x5, 100x5, 110x5

    Weighted Dips

    BWx10, 55x5, 55x5, 45x5

    Pullups

    5x5x4

    Weighted incline situps

    45x10, 45x10, 45x4 (completely drained at this point)

    Notes: Left the gym pissed off, think a week off will do me good.
     
  12. AtomicButtDrop

    AtomicButtDrop White Belt

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    Sat July 24th 2010 8:45 - 10:30

    Couldn't stay away from the gym :/ Inzer came in the mail yesterday and I couldn't imagine a scenario in which I'd just look at the damned beautiful thing without using it for a week. So here goes

    Squat
    135x5x2, 155x5, 185x5

    SOHP

    Bar x5, 65x5, 95x5, 125x1, 115x3

    DL

    225x5x2, 315x3, 365x1, 415x1 (mixed, new PR)

    BB shrugs

    225x10x3

    seated DB presses

    45x8, 50x8x2

    Weighted dips

    bw x 12, 65x5 (new PR), 45x5

    weighted incline situps
    45x12, 45x10, 45x5

    Notes: Felt damned good today, that 415 pull was tough tough tough but got through it without hitching. I love the new belt, gonna recommend it to everyone I see. Also, found another gym that has WAY better equipment, sucks it's a good 45 minute drive....
     
  13. AtomicButtDrop

    AtomicButtDrop White Belt

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    Monday July 26th 2010

    Bench

    135x5x2, 185x5, 225x5, 260x3, 195x8

    BOR

    135x5x2, 185x5, 225x3, 245x0,

    SLDL

    225x8

    Squat

    135x5x2, 185x5, 225x5, 245x3, 185x8

    skullcrushers

    110x8x3

    EZ bar curl

    110x5x3

    Weighted Dips

    BWx10, 45x7, 45x5
     
  14. AtomicButtDrop

    AtomicButtDrop White Belt

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    Thursday July 29th 9am - 10:45am

    Dropping to squatting 2x a week from 3 is now a certainty in my training. Felt GREAT squatting today, better than I have in months. Seemed that I couldn't recover from squatting that much so I'll scale it back from now on, here we go:

    Squats

    135x5x2, 185x5, 225x5, 245x5, 275x3(Parallel, new PR), 205x8

    Bench

    135x8x2, 185x5, 225x5x2, 205x8

    BOR

    135x5x2, 185x5, 205x5, 215x3, 185x8

    Seated DB press

    40x8, 45x8, 50x8

    weighted Dips

    bw x 10, 90x3 (new PR), 45x7

    teh kurlz

    80x5, 110x5, 110x4, 110x3

    Took a longer break between work sets and it seemed to help.
     
  15. AtomicButtDrop

    AtomicButtDrop White Belt

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    Did the workouts the past week, just didn't post em up.

    Here goes:

    July 31st 2010

    SOHP

    65x5x2, 95x5, 115x4, 115x3

    DL

    225x5x2, 315x3, 365x1, 425x1

    Weighted incline situps

    45x10 45x10 45x8

    BB shrugs

    250x5x3

    Seated DB press

    45x8, 50x8, 55x8

    Skullcrushers

    110x5x3


    Aug 2nd 2010

    Bench

    135x8x2, 185x5, 225x5, 265x2 (STUPID FUCKING SPOTTER TOUCHED THE BAR ON MY 3rd REP!!!!!)

    light squats

    135x8x2, 185x5, 225x5, 155x5

    BOR

    135x5x2, 185x5, 205x5, 225x3

    Weighted deadhang chins

    bwx5, 10x5, 25x3

    Weighted incline situps

    45x10x2, 45x8



    Aug 6th 2010

    squats

    135x5x2, 185x5, 225x3, 245x3, 285x3 (parallel)

    SOHP

    65x5x2, 95x5, 105x3, 115x3, 125x3

    Seated DB press

    45x8, 50x8, 55x5

    Weighted incline situps

    50x12, 50x10, 50x7 (to failure)

    Weighted dips

    bwx8, 45x5, 90x2, 45x 7


    *Been working on my technique for the press. I was trying to do it without sufficient lay-back. Feeling a lot better on it today.
     
  16. AtomicButtDrop

    AtomicButtDrop White Belt

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    8-8-10

    squat

    135x5

    DL

    225x5x2, 315x3, 385x1, 435x1

    DB rows

    75x8, 85x5, 100x5

    chinups, deadhang

    bwx5, 10x5, 25x4, bwx4 (ripped a callous, hurt like a bitch)

    weighted incline situps

    45x10x3

    8-10-10

    Made a horrible mistake today, thought I'd need a boost after a night of shitty sleep so I drank a cup of coffee AND a monster energy drink. Needless to say I thought I was going to have a heart attack halfway through my workout forcing me to cut it short. NEVER AGAIN!

    Bench

    135x5x2, 185x5, 225x5, 245x3, 265x2 (fucking stuck at this weight, need to find a good assistance exercise for at the bottom of my bench)

    Squat

    155x5, 175x5, 225x5x2

    8-13-10

    Squat

    155x5x2, 185x5, 225x5, 245x3, 265x2/285x2 (bad form on both sets, didnt get low enough)

    SOHP

    65x5x2, 95x5, 115x3, 135x2, 125x3 (aiming for 135x3 next week, having trouble at the bottom of the press)

    BOR

    135x5x2, 155x5, 185x5, 235x3 (not all the way up on any rep, FAIL)

    skulls

    110x8x3

    curls

    80x8, 100x5x3

    * Seriously considering joining the armed forces (army or navy) and I have to drop about 15 pounds. I can already tell from cutting back on calories the past week that it's negatively affecting my lifts. Going to try to cut out some assistance work and get a little less optimistic in my gains because I'll be going from 4k cal/day to about 2.5k.
     
  17. AtomicButtDrop

    AtomicButtDrop White Belt

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    8-15-10

    Squat

    155x5x2

    DL

    225x5x2, 315x3, 385x1, 450x0 445x0

    *GOt greedy with an attempted 15lb jump, don't know if I could have gotten 445 up if I went at it first. Will try again next week.

    bb shrugs

    225x10, 245x 10, 265x 8

    db rows

    90x5, 100x5, 110x5

    Teh curls

    100x5x5

    weighted incline situps

    45x12, 45x10, 45x6

    8-18-10

    Flat bench

    135x8, 155x8, 185x5, 225x5, 245x3, 205x8

    squat

    135x5, 155x5, 185x5

    deadhang chins

    bwx5, 10x5, 10x4, bwx5

    weighted dips

    bwx10, 45x5, 45x4

    seated DB press

    40x8, 45x8, 50x5

    8-21-10 Start of week 21

    Squat

    bar x10, 135x5x2, 185x5, 225x5, 245x3, 265x3, 205x8

    SOHP

    65x5x2, 95x5, 115x4, 125x3, 95x8

    BOR

    185x5x3

    SLDL (oh sweet lord, hammies in pain, note to self, stretch out well before doing these)
    225x5x2

    weighted situps

    45x12, 45x10, 45x4

    bb shrugs

    225x10x3

    curlz/skulls (superset)

    100x5x3


    Diet sucks balls (although down 3lbs in 2 weeks), can't recover as fast, working out how to tweak my program to adapt to this. Transitioning to a 3 day split seems to be a better fit atm.
     
  18. AtomicButtDrop

    AtomicButtDrop White Belt

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    8/24/10

    DL

    225x5x2, 315x5, 400x1, 410x0, 385x1

    Seated DB press

    45x8x3

    DB rows

    90x5, 100x5, 110x5

    Curls

    70x8, 100x5x3, 110x3x2

    Weighted Situps

    45x10, 45x10, 45x6



    8/26/10

    Bench

    135x8x2, 155x5, 185x5, 225x5, 245x3, 205x8

    Squat

    135x5, 155x5, 185x5, 225x5

    BOR

    195x5x5

    dips

    bwx8, 45x7, 45x5, 45x4

    ab wheel rollouts (knees)

    2 sets of 10
     
  19. AtomicButtDrop

    AtomicButtDrop White Belt

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    8/29/10

    Squat

    135x5x2, 185x5, 225x5, 245x5, 275x0, 225x5

    SOHP

    65x5x2, 95x5, 115x5, 125x3, 95x8

    Bench

    135x5, 155x5, 185x5, 225x5

    Curls

    100x5x5

    weighted situps

    45x8x3
     
  20. AtomicButtDrop

    AtomicButtDrop White Belt

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    8/31/10

    DL

    225x5x2, 315x3, 365x1, 415x1, 315x5x2

    BB shrugs

    225x10, 245x8x2

    Seated DB press

    50x8x3

    DB rows

    100x5x3

    Kurlz!

    110x5, 110x4, 110x3

    Ab wheel rolllouts

    12,12,10

    9-2-10

    Bench

    135x8x2, 185x5, 225x5, 250x3, 210x8

    squat

    135x5, 155x5, 185x5, 225x5

    RDL

    225x5x3

    BOR

    200x5x3

    Skullcrushers

    110x8x2, 110x6
     

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