Time to be Unfat.

[poos_n_wees]

Weds 19/9

TRAINING

warmups

Lying leg curl (lbs)

50x12

65x10

80x10

Deads

60x8

80x6

90x5

100x5

Forgot the fricken straps.. *swearwords*

Static bb lunges

30x10

35x10

40x10

RDLs

20x12

40x8

60x8x2

Calves & abs

Cardio: 30mins walk

Thurs 20/9

warmups

Lazy today.

TRAINING

Seated db press

14'sx10

19'sx8x3

Pullups

5xbwx4

seated bb press

20x10

25x8

30x8

30x6x2

Tris & abs

Cardio: 15mins interval - bike

Gotta set some goals... finally found a training partner (yay!) so will be hitting the 5x5 program soon :jive:

[Pseudonym]

Training partners make all the difference, eh? I'd always said I could push myself pretty well, and if I ever needed a spot, there was always someone at the gym I could ask...

It's only this year that I've had a "full-time" training partner, and jeez, now I know what I was missing before! Training with a couple of guys the last few months, I think I've seen more progress in that time than in the two years prior. :shock:

[poos_n_wees]

100% agree :nod:

Its a competitive thing too - we'll try to outlift each other on the big lifts, and theres less stress when attempting a heavy lift 'cos you don't worry bout falling over or getting squashed by the bar!

[FastFreddy]

100% agree :nod:

Its a competitive thing too - we'll try to outlift each other on the big lifts, and theres less stress when attempting a heavy lift 'cos you don't worry bout falling over or getting squashed by the bar!

mmm,i get more reps in that big heavy set when my training partner pulls out(A GUN A POINTS IT AT ME HEAD AND SAYS,dont stop or ill blow a hole in ya head!,some how i seem to get a lot more reps!!!!!

[shane]

Yeah your right if your training partner can get that 20-30% out of you and push you to your limits you are going to get some good gains, its all about competeing I hate when my training partner out benches or lifts heavier than me makes me want to go harder

[poos_n_wees]

Yayyyyyyyyyyyyyyyyyyyyyy 2008. Time to revive this thing.

Have just started a new 5x5-type program which looks like this:

Monday:

Olympic Squats 5x5 (same weight)

Benching 5x5 (flat, close grip or regular)(same weight)

Pendlay Rows 5x5 (same weight)

Accessory (low volume triceps/calves and abs)

Wednesday:

Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5

Standing Military Press 5x5 (same weight)

Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)

Pull ups 5x5 (use weight if you need it)

Accessory (biceps/calves and abs)

Friday:

Olympic Squats 5x5 (working up each set)

Benching 5x5 (flat or incline)(same weight)

Rows 5x5 (same weight)

Accessory (low volume triceps and abs)

Wanna keep track of progress, as I've been pretty lax with writing down weights lifted (and getting into the gym to train too for that matter ). Plus I've been a little toooo jolly over the holidays so might as well get fricken strong while I'm bigger 8)

Current PRs:

Squat: 105

Bench: 65

Deads: 140

Its been a while (like a whhhhhiiiiiiiiiiiiiiiiillllleeeee) since I've hit anywhere near those numbers. So I'm really looking forward to seeing how this turns out.

So here we go...

Weds 9/1

TRAINING

Dynamic warmups

Squats

warmups

60x5x5

Bench

warmups

40x5x5

Pendlay Rows

warmups

40x5x5

Bent db rear lat raises (?)

5'sx12x3

Not part of the plan, but I need to bring out the rear delts to look more aesthetically pleasing lol.

Skullcrushers s/s CG bench

10x12

20x12

25x10

CARDIO: Prolly walk the dog later.

Didn't have enough time to do abs, so will do summa that tonight at home. I'm starting conservatively with the weights for this program.. apparently I shouldn't expect to hit PRs until around week 3-4 . Found it hard not to push myself to the limit today :?

We played around with the camera too lol - squats n pendlays. Not much to go by, but any tips on how to improve form would be mucho appreciato.

http://www.youtube.com/watch?v=4Mmo03TbYV8

[ohjoshua]

is that you in the vid poos?

squats look good!

But looks like you could squeeze/pause when the bar touches your body during your rows.

I will have to make a vid now

[poos_n_wees]

is that you in the vid poos?

Naaah, its my mum

Thanks Josh I honestly thought I was supposed to pause/squeeze with the pendlays too, but apparently its supposed to be explosive like that

I will have to make a vid now

:nod: !!

[Pseudonym]

Where do you train, PnW? It looks like a nice gym... all hardcore and stuff.

[poos_n_wees]

Heh, that was at Crosspower in Otara. Bare minimum equipment-wise, but I love it 'cos hardly anyone goes there

[AK]

I like the program you postred :nod: ...

Cool video as well

[poos_n_wees]

Thanks AK

No training today. Did alot of walking around, so I'm gonna count that as cardio - bout an hour's worth of brisk walking.

[poos_n_wees]

Friday 11/1

TRAINING

Dynamic warmups

Squats (light)

warmups 30x5, 40x5

50x5x5

Standing military press

warmups 20x5, 25x5

30x5x5

Deads *chalk

warmups 40x5, 60x3

80x5x5

Pullups (UH)

BWx5x5

BB curls

25x10x3

Rear db lat raises

4'sx12x3

CARDIO: None.

OHP has always been a bitch. Especially when it starts getting closer to my max.. so just in case anyone's interested, Rippetoe on this site helped me LOOTTTSS - particularly with OHP and deads:

CrossFit Exercises

[Pseudonym]

...OHP?

[AK]

Over head press???

[poos_n_wees]

Just had some primary school/intermediate flashbacks!

Wasn't supposed to train today... but I was in a shitty mood and needed to vent

Saturday 12/1

TRAINING - horizontals

warmups

Flat bench

warmups 20x10

40x10

40x10

50x6

BB rows

warmups 20x10

40x8

50x8x2

Incline db press

14'sx12

17'sx12

22'sx10

DB rows

24'sx10x3

-Bi curls 3x10

-Incline db curls 3x10

CARDIO: 45min walk

[Mike Zero]

Just had some primary school/intermediate flashbacks!

Ditto, one guy threw an OHP at another guy. Serious :?

Good to see this journal is back Poos, nice video up there

[ngapuhi strong]

not sure if this has been covered but can you give me quick expination of thory behind 5x5

[Old Bull]

Hey P&W,

Good vid and good to see the journal back up and running. Like the gym its got the House look and feel to it.

The pendlays were done right, but everyone has ther own view. :nod:

OB

[poos_n_wees]

Good to see this journal is back Poos, nice video up there

Good vid and good to see the journal back up and running. Like the gym its got the House look and feel to it.

not sure if this has been covered but can you give me quick expination of thory behind 5x5

There's tons of info on this in other threads and all over the internet, but the main idea of this is to get stronger and/or bigger... so it lends well to you eating over maintenance I guess. Though from reading past journals, I think Waldo lost some bodyfat doing this while still increasing strength.

Here's summa' the info I've got on it from cyberspaaceee:

The idea is simple: pick a weight you can do for 5 sets of 5, and if you complete all the sets and reps, then next time bump the weight up 5 or 10 pounds.

Before beginning the program it is important to establish 1 rep maxes for the squat, bench press, military press, and deadlift, and 5 rep maxes for the squat, bench press, rows, military press, and deadlifts.

The first week, it is important to begin very conservatively and prepare to set new 5 rep maxes on about the 4th-6th week, rather than the 1st or 2nd week. It will take some time for your body to grow accustomed to training this way, and in the beginning you’re gonna be sore as hell.

If you get all the sets and reps, then you increase the weight (5-10lbs) for the next week, and if not, you keep the weight the same.

Try and set new 5 rep maxes on weeks 4-6 for beginners , and weeks 3-4 for veterans and then move to a 3x3 for 2x per week.

Run the 3x3 for 2-3 weeks, drop the squatting frequency to 2x per week (or even every 4-5 days if you need the additional recovery), and try setting records on the 4th or 5th workout. (Also, weight increase are the important thing here).

Then cycle down to 1 set of 3 for 2 or 3 workouts, and maybe even go for a max single at the end.

So basically what you get is a 4-6 week prep phase, followed by a 3-5 week peaking phase.

One point – during the initial phase where 5x5 is being used you MUST stick to the required volume and frequency. Back off the weight if you have to, but always get in all 5 sets of 5.

In saying all that, IMO I wouldn't call it a "program" per se. It's not just a routine you go do then move on to something else; its more like a whole systematic approach to changing things over time, or framework that you can kinda base/use to morph your future workouts on... if that makes sense.

[poos_n_wees]

Mon 14/1

TRAINING

dynamic warmups

Squats

warmups 20x10, 20x5

40x5

50x5

55x5

60x5

65x5

Bench

warmups 20x6, 30x4, 40x3

50x5x5

BB rows

warmups 20x8, 30x6

40x5x5

Dips

BWx6x2

BWx8

BWx10

Abs - 2 exercises x15x3

CARDIO: 30mins walking the dog

[poos_n_wees]

Tues 16/1 - no training

CARDIO: trackwork, 400m:200m x 9

Weds 17/1

TRAINING

Dynamic warmups

Squats

warmups 20x6, 30x5, 40x3, 50x3, 60x1

70x5x5

Bench

warmups 30x5, 40x4, 50x2

55x5x4

55x4

Couldn't get the last muthafricken rep out. DAMNIT!!! Means I have to do the same weight on this next time

Pendlay rows

warmups 20x6, 40x3

50x5x5

CARDIO: None

Didn't have enough time to do bi's today.. will get into the gym tomorrow and do some accessory work. MAN it was hot today!! The gym's like a big warehouse, so when its winter its bloody freezing, and when its summer.. its like a sauna

I'll start posting diet next week. I think my oats have been sitting in the pantry untouched for like a month now...

[poos_n_wees]

Just some accessory stuff I needed to catch up on.

Thurs 17/1

TRAINING

warmups

CG bench

warmups 20x10

30x8

40x8

45x5

20x12

Skulls

10x12

15x12

20x12

One armed pushdowns

10x12

20x12x2

BB curls

10x12

15x12x2

Alt db curls

8sx12

9sx10

10sx12

CARDIO: HIIT on the bike, 20:40secs x15

[teamfatboy]

Hey P&W

How do you find the 20:40s - I'm doing something similar for my night-time cardio, just slightly longer intervals (and thus prob not so hard-out as yours)?

TFB

[poos_n_wees]

Oooh.. they kick my ass

You're way fitter than me, so I'm betting you can hold your *maximum* speed longer than I can! I always find the first 4-5 intervals are sweet, but the following 10 or so intervals are pretty much all heart

The only other intervals I'd prolly do are 30:60, but I'd only do 8 of them and I pull those out as punishment when I've eaten too many bad foods lol.