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Day Exercise Reps Wk1 Wk 2 Wk 3 Wk 4

Monday Deadlift

5 105 118 130 140

5 105 118 130 140

5 105 118 130 140

5 105 118 130 140

5 105 120 134 140

Bench

5 60 68 76 80

5 65 74 82 86

5 70 79 88 92

5 75 85 94 99

5 80 90 100 105

Row

5 60 55 61 64

5 60 59 66 69

5 65 64 70 74

5 65 68 75 79

5 65 73 80 84

Assistance: Calves 5x10 no sticker

4 Sets of Weighted Situps

Wed Squat

5 95 103 112 119

5 95 103 112 119

5 95 103 112 119

5 95 103 112 119

5 95 105 115 119

Deadlift

5 105 117 130 136

5 105 117 130 136

5 105 117 130 136

5 105 117 130 136

5 105 117 130 136

Incline Bench

5 65 72 79 83

5 65 72 79 83

5 65 72 79 83

5 65 72 79 83

5 65 72 79 83

Assistance:

5x5 Pullups and Dips wk3 dips with 20k plate

3x8 36-42 leg curl

3 Sets of Situps

Friday Deadlift

5 90 99 110 116

5 100 107 119 125

5 100 114 128 134

5 110 122 136 143

5 115 130 145 152

Bench

5 75 84 93 97

5 75 84 93 97

5 75 84 93 97

5 75 84 93 97

5 75 84 93 97

Row

5 60 67 74 78

5 60 67 74 78

5 60 67 74 78

5 60 67 74 78

5 60 67 74 78

Assistance

3 Sets of Barbell Curls x 8 reps 40k Calf press, one below sticker 3x8

3 Sets of Triceps Extensions x 8 reps 40k

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Ok above is the basic programme i have been following for the last 3 weeks.

I am attempting to bulk up. I'm currently 6'4 and 94.5kg. I have put on about 2kg doing this programme so far. The question is whether its fat or muscle, i hope muscle as my strength has certainly gone upwards.

One of the main alterations I have made from the original programme, is to have swapped deadlift over for squats. Hoping this will develop my glutes and hammies more than the squats where my quads take over.

I am onto week 4 and will try and update my programme as I go along.

This is mad cows programme thats pretty well known. Im pretty happy with it. I think its perfect for a ectomorph type frame, where bulk is required. The programme can be found here http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm

Today 26/5/7

Bench

Warm up 60k x 10

80 x 5

85 x 5

90 x 5

100 x 5

105 x 5 (Personal Best!!!, for some time anyway. Had someone spot me and did four completely by myself, the fifth may have had a tap)

Deadlift

Warm up 60k x 8

140 x 5, 5 sets

The last set or two really tested my forearms. Think I may have to invest in some straps. Back felt strong.

Calf Raise

2 weights below stickerless plate, 3 x 8

Bent over Barbell Row

65 x 5

70 x 5

75 x 5

80 x 5

85 x 5

Calf Press (on leg press machine)

150k x 10 x 3 (pretty easy, should have pushed myself harder, but havent done this exercise for a while and may possibly have muscle soreness).

Crunches on bench

3 x 20

Stretch

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Yep if I had the time Id be there everyday! But everyother day works nicely for time. Besides Im needing the rest days for the big recovery.

The second half of the eight week programme looks interesting where you drops the reps to 3 and push the weights up higher again.

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28/5/7

Mental focus bit low, bad day of food yesterday, sons birthday;) oh and a couple of red wines and a late night, didnt help.

Anyway 1 1/2 no xplode and im off

Couldnt get to the squat rack till late in programme so...

Incline Bench

85k x 5 x 5

Calf Raise

2 stickers below x10

Dips

Body Weight +30k x 5 x 5

Squats

Warmup 60k x 10

100 x 5

140 x 5

Hard work, in middle sets lost form as I didnt concentrate on keeping tight in middle

Chins

Body Weight + 5kg x 5 x 5

Deadlift

:( skipped by 116 x 5 x 5 today...muscle soreness in traps and bit light headed, oh well

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30/5/7

Wk 4 into programme.

Head good, tight left adductor from squats the other day.

Deadlifts

60k x 8 warmup

115 x 5

125 x 5

130 x 5

140 x 5

150 x 5 (into new teritory, felt reasonably easy, think 160 wouldnt be to bad lol)

Bench

Bar x 20

60k x 10

90 x 5

97.5 x 5 x 4

Threw in the 90 x 5 as left side felt a little tight and didnt want to scare themind in the first set of the 5x5.

Bent over Barbell Row

60k x 8

77.5k x 5 x 5

Lying Tricep Extension (skull crushers)

Warmup with bar

40k x 8

45k x 8

50k x 6

Supersetted with Barbell Curl

40k x 8

45k x 8

50k x 8

Crunches

20, 18

Knee Raise

12,10

Must do abs more often...relatively weak

Stretch

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Ok a few v busy days prevented me from gym, bloody work!

Anyway today start of the deload and peak,

Bench

60kx10x2 warmup

85x3

95x3

105x3

Not to bad, no spotter

Deadlifts

60k x10 warmup

140x3

145x3x2

145 over the excel target, so all good will be able to push deadlift up to 160 i think without to much trouble.

Bent over barbell row

70x3

80x3

90x3

Pretty easy too

Crunches

20x2

V Crunches off bench

20x2

Calf Raise

70k x 8 warmup

87 x 8

105 x 8 x 3

Seated calf raise

60x10

66x10

to easy but max weight on machine

Stretch

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Im hearing Joshua, although doing without a spotter for so long, may have originally forced me to lower the weight and get good full length reps and that has eventually helped me get the weights up.

Might start looking for a spotter now, so I can press without thinking what if

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6/6/7 - Deloading week before 2nd intensification phase

Squats

Warmup sets

60x10

100x8

140x3x3, reasonably easy

Incline Bench Press

60x10 warm up

85x3x3

Chins

BW (94)+10kg plate x5x4

Dips

BW +30kg plates x5x4

Crunchs

V, 21x2

normal 21x2

Stretch

Hard to restrain myself from pushing the weights up even higher. Getting a little extra tightness in left pec/shoulder area. Hope it doesnt start playing on my mind...

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8/6/3 wk 5 workout 3

Calf Press

60k x 10 warmup

97 x 8

104 x 8

104 x 8

Bench

60k x12 warmup

97 x 3 x 3

Calf Press

104 x 8 x2

Deadlift

60k x 8 warmup

120k x 3

140k x 3

160k x 3 (PB i think)

160k i felt in my triceps of all places! The weight pulled forward and locked my arms and consequently tensed my triceps. Not to bad at all.

Bent over barbell row

80k x 3 x 3

Lying Tricep Press

15k x 12 warmup

Always got slightly sore left elbow when first doing these.

45k x 5

50k x 5

52.5k x 4 (failure)

Barbell curl (EZ bar)

45k x 5

50k x5

52.5 k x 5

Not to tough, supersetted with triceps.

Calf Press on leg press

150k x 12

200k x 8 x 3

Damn calves arent going to escape!

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Bench

Warmup

60k x10

85 x 3

95 x 3

107.5 x 3 (hmmm think i stopped a little high 1-2cm off chest, no spotter so not bad!)

Deadlifts

60k x 10

145 x 3 x 3 (reasonably easy)

Bent over barbell row

75 x 3

85 x 3

90 x 3

Calf Press

Warmup 65 k x 10

107 x 8

114 x 8

120 x 8

Calf Press on Leg Press

200k x 8 x 3

Light Stretch

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Ok had to rebuild my computer, so missed a day or two.

18/6

Week 7, couldnt read my excel spreadsheet as I forgot to install office so had to guess at my weights.

Bench

Warmup

60k x 10 x 2

90k x 3

100k x 3

110k x 3 (Called over a spotter, did two myself he tapped me up for the third).

Deadlifts

60k x 10

150k x 3

155k x 3

160k x 3

No worries with that weight should be able to add another 20k by end of programme, no p.

Bent over barbell row.

85k x 3

90k x 3 x 2

Calf Press

4 sets

Seated Calf Raise (Machine)

60k x 10

66k x 8 x 2

Stretch

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