Honour's Journal - Shut up and Squat

westside for skinny bastards

will update...

Bench 5RM, 100kg, failed on 5th
Incline press, 2nd notch up, 4x10 - (10,10,8,8), 30kg
Dumbbell row, 4x10, 30kg
Rope pulls to throat, 3x12, 30kg

all fine, bench and incline press can stay the same
dumbbell row was comfortable
rope pulls were strange, 30kg tired me out a fair bit

Squats, 5rm, 160kg - cleared comfortably enough
lunges 4x8 - did the first two at 60kg but balance was awful, dropped to 40kg. in hindsight shouldnt have done these, wasn't quad dominant mostly glutes. might look to do single leg squats next week
romanian dadlifts 3x10 at 80kg - not done these in a long time, took it easy
didnt do grip work

bench 3xmax
65kg - 20, 70kg - 18, 70kg - 16

tricep pushdown
3x10, 56kg

lat pulldowns (4x10)
8 - 80kg, 8 - 75kg, 10-70kg, 8-70kg

dumbbel shoulder press - X
preacher curls - X
ab circui - X

Bench 5RM, 100kg, failed on 5th (again!)
Incline press, notch number 3, 4x10 - (10,10,10,9), 30kg
Dumbbell row, 4x10, 30kg
Rope pulls to throat, 3x12, 30kg(+3 weights up.. can't remember will update...)

rite, massive update
been really busy so not been able to update the journal, logged the sessions anyway so will copy em up now
as with bein busy, plenty of missed n rushed sessions...

WS4SB
week 2
30/12/08
squats 160x5
sl squats - X
romanian deads 90, 3x12

31/12/08
bench 70kg, 20/10/14
lat pulldown 70kg, 4x10
d shoulders 20kg 2x10
tri pushdowns 55kg 10/10/10
preacher 15kg 3x10

week 3
upper max
rushed the workout
bench - x
inc DB 30kg 10/10/10/X
row DB 30kg 10/10/10/X
rope pulls - X

lower - X

upper rep - X

week 4
upper max
bench - 100kgx5
inc db 32.5kg 4x10
db row 32.5kg 4x10
rope pulls 36 3x12

lower
squats 160x3
sl squats 12.5 - 12; 15 - 12; 20 - 10
romanian deads - 92.5 3x12

upper rep - X

Week 5
upper max
Dips - bw+40kg for 5, bw + 45kg for 3
inc db - 32.5 - 10/9/8/8 (knackered from dips)
dp row - 32.5 4x10
rope pulls - X

lower
deadlifts 180kgx4
leg press ? x failure

upper rep
dips - bw - 20/18/14 (short rests)
lat pulldwn 73kg 4x10
shoulder 22.5kg - 10/9/6/8
tri pushdown 55kg 3x10
bi rope - 55kg 9; 46kg 10/10




not the most productive time! really didnt enjoy the routine but thought i'd stick it out
wouldn't try it again, made a nice change but didnt like the work pattern of a lot of it

had one week off then resumed bill starr's 5x5 to try and retrain some lost strength, update...

quick update then!

starr's 5x5

starting off with a buildup to my 5rm
will be attempting them on week 4, so 3 weeks to get ready
5rm estimes were:
squat - 155kg
bench - 100klg
row - 100kg
deadlift - 175kg
incline db press - 41kg

will only put in the heaviest weight in this big update for ease, programme description earlier on in journal
week 1 (02/02/09)

Mon - X (good start, gym closed)

Wed
squat 110kg x5
dead 165kg x5
inc bench 37.5kg x5
rope curl 50kg 3x8

Fri
squat didnt complete heaviest set, really tight hamstrings from starting back training
bench 90x3
row 90x3
dips bw(88)+20, 3x8


week 2 (09/02/09)
Mon
squat 147.5kg x5
bench 95kg x5
row 95kg x5
tri rope pushdowns 50/55/59kg

Wed
squat 110kg x5
incline db 40kg x5 (hard)
deadlifts 167.5kg x5
lat pulldown (incorporate due to reading around some old forums messages) 84.5kg x5

friday - X (ill)


Week 2 (16/02/09 Again, wanted a full week + more buildup time)
Mon
squat 147.5kg x5
bench 95kg x5
row 95kg x5
tri rope pushdowns 55/55/59kg

Wed
squat 110kg x5
incline db 40kg x5 (hard)
deadlifts 167.5kg x5
lat pulldown 84.5kg x5

Fri
Bench 97.5 x3
row 97.5 x3
squat 150 x3
dips - bw (88) + 20kg - 3x8
rope curls 50kg - 10/10/9

Week 3 (23/02/09)
Squat - 75/95/115/130/150kg x5
Bench - 50/60/72.5/85/97.5kg x5
Row - 50/60/72.5/85/92.5kg x5

tri rope pushdowns 59/59 (poor technique) /55 x10


Squat was fine, will up
Bench was max, really tough 5th rep... ca't see me benching much heavier
row had some dodgey technique but was ok

should note that cutting, diet and cardio have been poor
lost some weight but its been slow and unplanned

aim to proceed better now at 2lbs loss a week

last weigh in
22/02/09
189lbs

Week 3
Wed

Squat - 75/95/112.5/112.5 x5
Incline Bench - 25/30/35/40 x5
Deadlifts - 105/130/150/170 x5
Lat pulldown - 55/65/75/87 x5

Week 3
Fri

Squat - 75/95/115/132/155 x3, 115 x8
Bench - 50/60/72.5/85/100 x3, 72.5 x8
Row - 50/60/72.5/85/100 x3, 72.5 x8
Dips - 3x8 - (87kgbw, 25kg added; 112kg) - 8/8/7
Curls - 3x10 - 46kg

didnt gt the 8th on the dips, solid weight tho
row form was a bit sloppy, jerking the bar up etc

Week 4
taking a two day week to allow some extra recovery time!
doing days 1 & 2


Tues
Bench 50/60/75/85/100 x5
Row 50/60/75/85/100 x5 dodgey form...
Squat 75/95/115/135/155 x3
tri rope - 3x10 - 55kg, 10/10/8

sucks failing the squat but im putting it down to a bad week, will go for it again next monday



Thurs
Squat - 75/95/115/115 x5
Incline Bench - 25/30/35/40
Deadlift - 110/130/150/172.5 x5
Lat pulldown - 50/65/75/90

Sunday 08/08/09
Weigh in = 187lbs

weight loss is so slow... there always seems to be something that cocks up the weeks diet. hopefully make the most of the next 5 weeks, can't cut ay longer than that

Mon 09/03/09 - rushd workout, 30 min

Squat 155 - 5
Bench 100 - 4
Row 100 - 4

bit disheartening only getting 4 on the bench but i do put it down to the short rest times
glad i got the squat 155 but the 5th rep was really tough, coulda gone either way

wed 11/03/09

Deadlift - 110/130/150/175 x5
Incline Bench - 25/30/35/42.5 x3
Lat pulldown - 50/65/75/90

incline bench 42.5 were really heavy buit glad to have gone for them, will aim for 4 next week.
deadift didn't go to well. got the reps but on the 3rd rep my back twinged. left lat. absolutely wrecked... didnt do squats after because of this and will have to see how it is on friday, hopfully its just a twinge...

end cut weight = 180lbs