M.T Posted August 18, 2011 Report Share Posted August 18, 2011 Been sifting this site for a while now and thought I should start logging here (been logging on powerhouse) at the moment mucking around before Drizzt and I start 5x5 next week starting with the 2 weeks cond. Started PL in Feb previous programmes are Westside and Smolov here goes. 1x4 test for 5x5 100kg on the dot Squats 1 x 10 @20 1 x 8 @60 1 x 6 @100 1 x 5 @140 belt 1 x 4 @160 b+kw 1 x 10 @100 Bench 1 x 10 @20 1 x 8 @60 1 x 5 @100 1 x 4 @120 1 x 4 @130 1 x 5 @100 Deads 1 x 5 @40 1 x 4 @110 1 x 3 @150 1 x 3 @180 add belt and Trap 1 x 4 @200 Green band crunches 4 x 12 Comments Today I wanted to do a bit of a test before hitting up 5x5 and also spoke to OB about what weights I should put in, my main concern being le squats as I wanted to be very conservative about what I was going to put in for my start weights. No way I could do it on my true 1RM so thought i'd be good for 180 which means the 1st week is 5x5 @120 I think? Squats were ok won't do any more heavyish stuff met Will mid way through he's just signed up to the house look over and he's casually smashing out 220 x 5 WTF dude is a squat freak recall him doing a 260 @ the House and getting 3 reds for racking too early but I mean what 23 yo squats 260 great addition to House will be one to look out for. Bench was cool played around with moving my hands out more having my index finger on the rings which should decrease ROM felt ok on 120 then went back to close for 130 as that's what i'm used to. Deads were sweet trap jumped in midway we had a good chat in between sets. Good sesh in all conditioning sat/sun. Quote Link to comment Share on other sites More sharing options...
Big john Posted August 18, 2011 Report Share Posted August 18, 2011 shot bro, bout time :clap: 8) Quote Link to comment Share on other sites More sharing options...
M.T Posted August 20, 2011 Author Report Share Posted August 20, 2011 GPP5 mins rowing (brushed the dust off 1st)Sleds ss GHR3 x 8 @70 (4f,4b) GHR 3 x 10 @bwProwler rope pull/push4 x 1 @100Prowler @402 x left 2 x right Prone hold stance1 x 1 alternating prone wide foot stance1 x 1 alternating prone close foot stance2 x 1 twist pull (wood chop style) 1 left 1 rightComments[*]Not a bad hit out today at all, rocked up to the House with no plan saw the Beast on sleds so warmed up and jumped in with him they were easy so superset with GHR's then eyed up the prowler and started doing the traditional rope pull and push it back always smash me good, enter Liam and Calc and ended up being a random exercise battle to see how much we can hurt our bodies \:D/ most of which I don't even think has a name for so we made some up i.e prowler tugs and prowler wood chops but man was pretty taxed after all that so called it there need to be able to do some assistance tomorrow. [*]Good random sat session, hope TP is better tomorrow have a good hit out (no homo) Quote Link to comment Share on other sites More sharing options...
M.T Posted August 22, 2011 Author Report Share Posted August 22, 2011 Conditioning Week 1 day 1Squats1 x 10 @601 x 8 @803 x 8 @100Bench1 x 10 @601 x 8 @803 x 8 @100Deads1 x 10 @401 x 8 @1002 x 8 @120CG Chin ups s/s Green Band Crunches 2 x 10 @bw 2x10 green band 1 x 20 purple bandCommentsWeek one conditioning has commenced all about speed and tight Quote Link to comment Share on other sites More sharing options...
Old Bull Posted August 23, 2011 Report Share Posted August 23, 2011 Good to see the log up MT, Roll on the 5x5 :clap: Quote Link to comment Share on other sites More sharing options...
M.T Posted August 30, 2011 Author Report Share Posted August 30, 2011 Conditioning Squats 1x10 @bar 1x10 @60 10x10 @100 1x10 @60 GHR 2x7 @bw Dips 5x10 @bw Face Pulls 4x10 @24lbCommentsFelt like having a good hit out today and achieved it. 10x10 felt sweet started off rough as guts but warmed up and from sets 3 onwards was much better, added belt after the 1st set last set felt good nice and deep dropped it to 60 and super setted that just to make sure I can't walk tomorrow :computer: GHR's were a waste of time had nothing in the legs so moved it up top finish the upper bod off. Quote Link to comment Share on other sites More sharing options...
nate225 Posted August 30, 2011 Report Share Posted August 30, 2011 Good to meet you bro! :nod: Quote Link to comment Share on other sites More sharing options...
M.T Posted August 30, 2011 Author Report Share Posted August 30, 2011 dropped a line on PH, you too bro! Quote Link to comment Share on other sites More sharing options...
drizzt Posted August 30, 2011 Report Share Posted August 30, 2011 Nice work bro, but are we just conditioning or thrashing ourselves this week lol Quote Link to comment Share on other sites More sharing options...
M.T Posted August 30, 2011 Author Report Share Posted August 30, 2011 Nice work bro, but are we just conditioning or thrashing ourselves this week lolmaking up for lost time bra Quote Link to comment Share on other sites More sharing options...
M.T Posted September 2, 2011 Author Report Share Posted September 2, 2011 ConditioningFront Squats4x10 @60Fat bar push press3x15 @barDeads1x4 @701x3 @1103x8 @130Chins3x6 bw Quote Link to comment Share on other sites More sharing options...
Big john Posted September 2, 2011 Report Share Posted September 2, 2011 nice easy conditioning...wanna swap?! :grin: :pfft: :pfft: Quote Link to comment Share on other sites More sharing options...
M.T Posted September 2, 2011 Author Report Share Posted September 2, 2011 Noooooo thanks Quote Link to comment Share on other sites More sharing options...
M.T Posted September 3, 2011 Author Report Share Posted September 3, 2011 Conditioning Squats 1x10 @60 1x8 @100 3x8 @110 Bench 1x8 @60 1x8 @80 3x5 @90 1x8 @100 Power Cleans 1x5 @40 5x3 @40 Turkish get ups 3x5ps @5kgFirst proper go at Turkish get ups today pretty darn tough, looking forward to see how these progress over the weeks.Squats,Bench,Cleans all felt good today. Quote Link to comment Share on other sites More sharing options...
M.T Posted September 6, 2011 Author Report Share Posted September 6, 2011 5X5 kick off Squats 1x8 @60 1x6 @80 1x6 @100 5x5 @120 Bench 1x10 @60 1x5 @80 1x5 @85 1x5 @95 1x5 @100 1x5 @105 Power Cleans 1x5 @30 4x5 @40 Weighted Dips 1x5 +5kg 1x5 +15 1x5 +20CommentsFinally underway excited about this program. Squats were ok I've been toying around with the super wide stance so far I am liking them find the decreased ROM easy to sit back and get depth, will like to continue on with heavier weights to access if I suit this or not.Bench was light ease into it, PC's I don't really like at all too much to think about and always end up stuffing it up. Will need to keep working on these get the technique down then I'll be good to go.Dips were good too have not done any weighted dips in months so glad I could slap that 20kg necklace on and bang it out. Quote Link to comment Share on other sites More sharing options...
M.T Posted September 7, 2011 Author Report Share Posted September 7, 2011 Conditioningeerrrrr think I left my log at the House so excuse the roughnessbicep bb curls ss cable curls3x12DB skull crushers ss cable push downs3x10Standing calf raises ss Greenband crunches3x12CommentsGood little hit out in and out in 40mins day 2 tomorrow yeah buddy!! Quote Link to comment Share on other sites More sharing options...
M.T Posted September 8, 2011 Author Report Share Posted September 8, 2011 5x5 day 2101kg don't think i've lost weight just didn't eat as much as I usually do in the day Front Squats 1x5 @60 4x5 @70 Overhead Press 1x5 @45 too easy tested 1rm 1x1 @90 pb 4x5 @60 adjusted weight Deads 1x5 @60 1x2 @120 5x5 @150 hook grip Chins 1x5 @5kg 1x5 @10kg 1x5 @15kgCommentsSo day 2 underway feeling pretty darned good so far good ease into the program. Front Squats I find a little bit awkward still haven't really done them much at all.Overhead Press was good for some reason I put in 70kg as a 1RM and that was very conservative look over and Drizzt is pumping 60 so thought hang on I haven't actually ever done a 1RM on ohp's before so he said give 90 a go why not thought he was crazy tbh but I backed myself and got it up fine which was a good feeling and a PB on those, 100 was there but no need to jump too far ahead of myself I am all aware of what awaits ahead.Deads 95% were with hook grip still finding my niche with that pulled the thumbs out a bit more so i'm only hooking the fingernail part and it felt much much better (previously hooking whole thumb from the nuckle) many pain indeed. Finished on chins hands were pretty smoked by then so needed to eeeer chalk up for these but glad to hit that 15kg x5 good night in all. Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 8, 2011 Report Share Posted September 8, 2011 Looking good bro Hook the way to go gets em all squealing :clap: :clap: Quote Link to comment Share on other sites More sharing options...
M.T Posted September 8, 2011 Author Report Share Posted September 8, 2011 Looking good bro Hook the way to go gets em all squealing :clap: :clap:didn't help it's immediately followed by chins so my hands are still sore today, need to toughen up these IT soft hands of mine :oops: Quote Link to comment Share on other sites More sharing options...
M.T Posted September 10, 2011 Author Report Share Posted September 10, 2011 5x5 day 3 Squats 1x10 @60 working sets 1x5 @100 1x5 @105 1x5 @115 1x5 @120 1x5 @130 belt Power Clean 5x5 @40 Bench 1x5 @60 5x5 @95 Turkish get ups 1x10 @5lb 1x10 @10 1x10 @15 Face Pulls 2 x 15 @15kg 1 x 15 @30kg Side DB Raises 3 x 10 @20lb DB Rows 1 x 10/ps @80lb 2 x 10/ps @100lb CommentsSooo felt like absolute dogs balls this morning so took some pre Curse and hit me like a bat outta hell ended up being a great session! probably the best I have felt in months IMHO.Squats were IDS deep no troubles on the top set had the belt on just for good measure no need to be taking risks.Power Cleans still boggle me think I'm getting the jist of them though getting some help from Drizzt on form and tweaking as we go. Get ups were even good too! felt strong getting off the floor.Combined sundays assistance day to today bit again had plenty in the tank don't think I've rowed that much before either?A great 1st week on 5x5 can't wait to get stuck in Quote Link to comment Share on other sites More sharing options...
M.T Posted September 13, 2011 Author Report Share Posted September 13, 2011 5X5 week 2 day1102.2 Squat 1x10 @100 1x6 @100 1x2 @115 5x5 @135 belt Bench 1x6 @60 1x5 @90 1x5 @100 1x5 @105 1x5 @115 1x5 @120 Power Clean 2x5 @40 2x5 @45 1x5 @50 Dips 1x5 @10 1x5 @15 1x5 @25CommentsGood little session today nothing too interesting to talk about. Squats were good today took about 2 sets to iron out the knees got to sets 4/5 felt wicked nice and quick happy chappy.Bench, Power Cleans, Dips were good also had no issues bodys holding good thus far touch wood. Quote Link to comment Share on other sites More sharing options...
M.T Posted September 14, 2011 Author Report Share Posted September 14, 2011 Assistance102.5 kilogramsEZ bar skull crushers1x10 @501x10 @551x7 @60DB Curls1x10 @40lb2x10 @45lbCable tri push downs1x10 @stack single arm tri push downs1x10 ps @901x10 ps @100superset..EZ bar curls3x10 @30Standing calf raises ss seated calf raises3x15 @80 - 1x15 @40 2x15 @35Russian Twists SS decline weighted crunch3x10 ps @bar 3x15 w 10kgSets/reps/weightsCommentsWhat a bastard of a session to log! Quote Link to comment Share on other sites More sharing options...
Viking Power Posted September 14, 2011 Report Share Posted September 14, 2011 :pfft: :pfft: What the Hell are you doing Bro :pfft: :pfft: Joking mate asst/ work is good keep smashing it bro 8) Quote Link to comment Share on other sites More sharing options...
M.T Posted September 15, 2011 Author Report Share Posted September 15, 2011 I'm a BB 2 days out of the week VP :pfft: 5X5 week2 day 2 Squats 1x10 @60 1x5 @80 1x4 @100 5x5 @120 OH Pin Press 1x5 @40 1x3 @60 5x5 @70 Deads 1x4 @70 1x2 @120 1x2 @150 5x5 @170 add belt sets 2+ Weighted Chins 1x5 +5kg 1x5 +15kg 1x5 +20kg CommentsWasn't really feeling it today no idea why looking at something to blame it on but ate good felt fine just didn't click today. Squats felt harder than they did on Tues and that was 15 kilo more, and I don't think it's due to not belting up but got em all out with depth so can't complain here.Swapped the push press with over head pin press WOWZA what a difference. Felt way harder but you can definitely feel the benefit it's going to give us so happy to stick with this and keep the weight rather highish.Deads same as squats today not there at all got the 1st set hook grip no belt was pretty tough so belted up and went alt grip and grinded out the last 4 sets with some help of a good playlist. Good watching Drizzt hook gripping 185 and smashing it with absolute ease most TPs might feel demoralized by this but I get encouraged to try and catch him.Chins got tough all the sudden sure I smoked it last week @15 kilo but needed a wee push on the last 2 sets @20.Saturday is MINE :x Quote Link to comment Share on other sites More sharing options...
M.T Posted September 18, 2011 Author Report Share Posted September 18, 2011 5x5 week 2 day 3Squat1x10 @601x5 @801x3 @1001x5 @1101x5 @1201x5 @1301x5 @1351x5 @145 belt + wrapsBench Press1x8 @605x5 @110Power Clean1x5 @405x5 @45Turkish get ups1x5 @5lb1x5 @10lb1x5 @15lbHalf time break got food and coffee round 2..AssistanceDB Side Raises (sets, reps, weights)1 x 10 @ 25lb2 x 10 @ 30lbDB Rows1 x 10/ps @ 100lb1 x 12/ps @100lb1 x 10/ps @ 110lbRear Delt Raises1 x 10 @ 10lb3 x 10 @ 15lbCommentsGood session today felt much better, Squats felt good wrapped up just to get the hang of it again.Bench was good nothing to report there P Cleans are getting much better Drizzt had a good idea to practice with the bar from the hanging stance and thrusting your hips through focusing on the form the sure enough when doing the full motion it felt so much better.We buggered off got a feed and came back to finish off our assistance and to see the Scottish lads. What absolute beasts! Quote Link to comment Share on other sites More sharing options...
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