[dexter c]

*Proper first post to come later*

Basic Bill Starr 5x5, shutting up and doing beginner program, lots of squatting, less thinking. Had to remove the OHP because the roof in my new gym is so low that if it were an inch lower I couldn't squat. I can't think of anything else to fill the gap, I can't dip there either and Im not benching 3 days a week. Still skinny as fuck, still weak, hopefully both will change a bit.

[dexter c]

Squat: 70kg
Bench: 60kg
Dead: 110kg
Row: 70kg
Pullups: BW+10kg

[dexter c]

Week 1: Monday

Bench

20kg x 5
30kg x 5
40kg x 5
50kg x 5
57.5kg x 5

Squat

62.5kg 5 x 5

Row

62.5kg 5 x 5

Not too difficult a start.

[dexter c]

Week 1: Wednesday

Deadlift

100kg 5 x 5

Squat

52.5kg 5 x 5

1 set of BW pullups.

This looks so simple on paper, it felt like hell. I started working out at 10 30 pm, after a 10 hour shift at work. About 2 sets into the deadlift I got a splitting headache, when I finished I just stood there like a zombie until my training partner sort of led me to my car. Im pretty sure I did do 5 x 5, but its entirely possible that I miscounted and only did 4. Maybe I even did 6. Got one set of pullups, then ran out of time.

Yech.

[dexter c]

Week 1: Friday

Bench

55kg 5 x 5

Squat

25kg x 5
35kg x 5
45kg x 5
55kg x 5
67.5kg x 5

Row

25kg x 5
35kg x 5
45kg x 5
55kg x 5
67.5kg x 5

All as you'd expect, a bit tricky in the last sets. Lost form on the last rep of the BOR, broke my arch to try and complete the rep. Need to train myself to do the opposite.

[takeahnase]

If you have dumbbells you can do seated DB press on the bench. Otherwise, I don't see a problem benching three times a week, do a volume 5*5 set with 10-20% less than on the other volume day.

[dexter c]

I did consider seated press (boo) but I'm a long armed goon, seated on the bench with arms overhead my knuckles are about 2 inches off the ceiling. Maybe Ill put the bench in on weds next week, but I felt like death on Weds and cruised through Mon and Fri, so I'm a little lairy about adding more to it.

[dexter c]

Week 2: Monday

Bench

25kg x 5
35kg x 5
42.5kg x 5
50kg x 5
60kg x 5

Squat

67.5kg 5 x 5

Row

65kg 5 x 5

Rows and bench were quite easy, squat was actually quite hard. Form was a little off, a fair few reps came down with my weight a hair too far towards my toes, which started a chain reaction of knees going forward, a bit more forward lean, and an overall sloppier rep. Was always able to correct this on the next rep though.

Got to work on weds as well as having that bastard of a workout. Shit shit shit. Not looking forward to it at all.

[dexter c]

Week 2 Monday take 2: Half assed grip

Plastic gripper x 20 each hand.
COC1 to 2-3mm from closed right, about 1cm left.
COC1 Partials x 5 both hands.
Plastic gripper 10 closes, static hold & negative.
3 finger closes x 20
2 finger negatives x 3 These are tough.

Levering

5.5lbs x reppage
8lbs 3 x 5 both ways
5.5lbs x reps left hand, left wrist is noticably weaker.

Plate curls 10lbs palm up

3 x 15 Failed last set at 12 with left hand.

Plate curls 5lb palm down

3 x 15

Holy forearm pump batman.

[dexter c]

Also, had very sore shoulders over the weekend. Felt like it might be a bit of rotator pain rather than sore delts. Bench today was fine, just a tiny bit of pain in the left shoulder.