abears 5x5 journal part 2

A

abear

2
part 1 was wrapped up last week, today starts part 2 which will run from january 2nd to march 3rd. the last training cycle was pretty much a test run to give me some numbers to work with. as such, what i did in weeks 5 and 9 will be my goals to beat for this cycle. the last workout on march 2nd will be to test new personal bests although i will beat some of my old bests before that, and for reps!!

will be following the protocol of starting easy then going to medium, hard and brutal to work my way up before deloading during the sixth week. :)
 
good luck abear I'll be watching the progress. :)
 
LOADING WEEK 1 - WORKOUT 1 (EASY)

3:11PM - 3:55PM

squats 5x5

warmup 45x5x2 75x5 95x5 115x3

135x5x5

bench press 1x5

45x5 65x5 75x5 85x5 95x5

bent-over row 1x5

45x5 55x5 65x5 75x5 85x5

light, simple, easy, piece of cake, drop in the bucket....ran out of cliches ;)
 
LOADING WEEK 1 - WORKOUT 2 (EASY)

3:15PM - 4:06PM

squats 5x5 85% of monday

warmup 45x5x2 65x5 75x5 95x5

115x5x5

good mornings

warmup 45x5 65x5

95x5x2

overhead press 5x5

warmup 45x5 55x5 65x5

75x5x5

chins

bwx3x3

again, simple, easy, piece of cake, etc, etc, etc
 
bb/strict press

thats what i'm really proud of. i had done 130x1 over the summer and last month i got 125x3x3. one of my goals is to overhead press my bodyweight this year :)
 
LOADING WEEK 1 - WORKOUT 3 (EASY)

3:11PM - 3:52PM

squats 1x5

45x5x2 65x5 95x5 115x5 135x5

bench press 5x5

warmup 45x5 60x5 70x5

80x5x5

bent-over rows 5x5

warmup 45x5 55x5 65x5

70x5x5

simple, light, easy, blah, blah. next week is easy/medium.
 
abear, nice military press, tell me those bench numbers are DB's? I didn't go with the bill star varation after i had to put my new book to the test.

Christian Thibaudeau's Black Book Of Training Secrets :)
 
newf said:
abear, nice military press, tell me those bench numbers are DB's? I didn't go with the bill star varation after i had to put my new book to the test.

Christian Thibaudeau's Black Book Of Training Secrets :)
Click to expand...
nothing wrong with that, CT is good guy.

ha, no bench is barbell. last cycle i did 130x5x5 and i had to start light and easy. the idea is to hit those numbers again by week 4 and then to beat them for week 5. my max on the bench is 175x1 and last month i did 160x3x3. so another goal of benching 200lbs should also be met this year. :)
 
LOADING WEEK 2 - WORKOUT 1 (EASY/MEDIUM)

3:12PM - 3:54PM

squats 5x5

warmup 45x5x2 65x5 95x5 115x3

155x5x5

bench press 1x5

45x5 65x5 80x5 95x5 115x5

bent over rows 1x5

45x5 55x5 70x5 85x5 100x5

still pretty easy. i've been able to lower the safety bars on my squat rack another notch so thats 2 notches since october. so now i'm really going below parallel. :)
 
LOADING WEEK 2 - WORKOUT 2 (EASY/MEDIUM)

3:12-4:09PM

squats 5x5 85% of monday

warmup 45x5x2 65x5 95x5 115x3

130x5x5

good mornings

warmup 45x5 65x5

95x5x3

overhead press 5x5

warmup 45x5 55x5 65x5

85x5x5

chins

bwx4 bwx4 bwx3 bwx4 bwx3

got 18 total reps on chins, best i've ever done. :)
 
LOADING WEEK 2 - WORKOUT 3 (EASY/MEDIUM)

3:18PM - 4:04PM

squats 1x5

45x5x2 65x5 95x5 135x5 155x5

bench press 5x5

warmup 45x5 65x5 80x5

95x5x5

bent-over rows 5x5

warmup 45x5 55x5 70x5

80x5x5
 
LOADING WEEK 3 - WORKOUT 1 (MEDIUM)

3:10PM - 3:51PM

squats 5x5

warmup 45x5x2 95x5 135x5 155x3

175x5x5

bench press 1x5

45x5 65x5 95x5 115x5 135x5

bent over rows 1x5

45x5 60x5 80x5 95x5 115x5
 
LOADING WEEK 3 - WORKOUT 2 (MEDIUM)

3:12PM - 4:10PM

squats 5x5 85% of monday

warmup 45x5x2 65x5 95x5 135x3

150x5x5

good mornings

warmup 45x5 65x5

105x5x3

overhead press 5x5

warmup 45x5 65x5 80x5

95x5x5

chins

bwx4 bwx4 bwx4 bwx3 bwx3
 
LOADING WEEK 3 - WORKOUT 3 (MEDIUM)

6:09PM - 6:52PM

squats 1x5

45x5x2 95x5 135x5 155x5 185x5

bench press 5x5

warmup 45x5 65x5 95x5

115x5x5

bent-over rows 5x5

warmup 45x5 55x5 85x5

100x5x5

ok, now the easy/medium stuff is over. next week will be about beating my numbers from last cycle, then week 6th will try and better that.
 
Good luck. We're all counting on you. ;)
 
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