boiler's log book

[boilerroom]

here we go then. Ill update total weeks weights every friday/monday ish.

current stats 189lb, 5'8, dashingly good looking.

all weights are in kg, times them by 2.2 for lbs. also, i dont include bar in weight total - just in case anyone actually does that.

bill starr/madcow's 5 x 5 w/e 20/3/09
mon
squats 67.5, 82.5,97.5,112.5,127.5
bench 30,45,60,75,92.5
rows 35,50,65,80,97.5
hyperextensions 2 sets of 30kg x 6
perfect abs bench 4 x 8 40kg

wednesday
squats 67.5,82.5,97.5, 97.5
military press 25,30,35,40
deads 70,90,110,130
leg raises 3 x max reps 30/17/10

friday
squats 67.5,82.5,97.5,112.5 / 130 / 97.5
bench 30,45,60,75 / 95 / 60
barbell row 35,50,65,80 / 100 / 65
dips 3 x 5 45kg
preacher curls 3 x 8 37.5kg
skullcrushers 3 x 8 35kg

[AWARE72]

Looks good! I aways ad the bar in my weight total. It's 45lbs How your lower back handling this? I'm still sore today from Saturday. How long you been doing 5x5. It will be week 4 for me.

[boilerroom]

i only started a couple of weeks before you. so, im in my sixth week.
bars 20kg/45lb for me, but i dont add it into my weights.

lower back's doing ok. not really had any problems.

[boilerroom]

not a very good update this week. caught a bug last week and it knocked the shit out of me. lost ten lb in weight. gutted. got back to it this week, but im only reaching my last times totals.
should be a better update next friday.

[boilerroom]

9/4/09

just thought id give a brief update.

week didnt start very well, managed 5 reps on squat with 132.5kg, (335.5lb inc bar) but rows and bench i missed my reps. going to reset both of these by a couple of weeks, then hopefully plow through.
this morning session went better, managed to get to my previous totals from before i was ill, so back to it and feeling alot better now.

the mrs pissed me off the other night, said i havent changed shape for ages and am wasting my time cos my frame cant get any bigger. i was fuming.
her saying that give me just the kick up the arse i needed though. so back to it.


oh, military press was 132lb inc bar
deads were 335.5lb inc bar
both for 5 reps.


quick question for anyone - looking at those figures, would you consider me strong for my size? 5'8. 185lb.

[Jungle]

your dead is 100lbs more than mine! On military i put up 200-225. I thnk we are both strong, we just have strenght in different lifts.

[boilerroom]

your is 100lbs more than mine! On military i put up 200-225. I thnk we are both strong, we just have strenght in different lifts.

i seem to struggle more with my pressing movements.

[boilerroom]

saturday 11/4/09

squat 50,70,90,110 / 132.5 / 90
bench 30, 45,60,75 / 90 / 60 ( ive just reset this )
barbell row 35,50,65,80 / 100 / 65 keeping this same next week as didnt beat previous )


Starting to stall on some of my lifts now. So resetting bench. Also giving rows another chance before resetting.
Been on this program for 3 months now. starting to think about changing, even though i initially intended to run it quite a long time.

[AWARE72]

3 months is a good run in this....That is my goal run it 12 weeks then mybe give the DC training a go...

[boilerroom]

Right, Ive taken a few days off the gym before i restart DC Training.
Did the Bill Starr 5 x 5 for 3 months, and prior to that i was doing another 5 x 5 based program by Gavin Kane.



This is what Ill be doing, changed a few exercises from the last time i did dc.

starting monday


workout a1
Flat DB Press 15-20rp
behind neck shoulder press 15-20rp
close grip bench press 15-20rp
weighted chins 11-15rp
deadlifts 1 x 6-8 3-5 mins rest 1 x 4-6 heavier

workout b1
bb curls 15-20rp
hammer curls 11-15 straight set
leg press calves 8-12 straight set with stretching
seated leg curls 15-20rp
leg press 1 x 6-8 rest 1 x 20

workout a2
incline press 11-15rp
smith press to front 15-20rp
skullcrushers 20-30rp
rack chins 11-15rp
smith rows 10-12ss

workout b2
seated curls 15-20rp
reverse grip cable curls 10-15ss
calf raises 8-12 straight set with stretch
lying leg curls 15-20rp
hack squats 1 x 6-8 rest 1 x 20

workout a3
Hammer Strength Press 11-15rp
Hmmer Strength shoulder press 15-20rp
reverse grip tricep press 15-20rp
reverse grip chins 15-20rp
tbar rows 1x6-8 rest 1 x 4-6

workout b3
preacher curls 15-20rp
forearm curls 10-15ss
smith machine raised calves 8-12 straight set with stretch
sumo press 11-15rp
squats 1x6-8 rest 1 x 20