[Lard-ass]

Alrighty then - A new 5 x 5 cycle initiated!


3 workouts/week

Workout 1)

Squat - Highbar, heels about shoulderwide, feet pointing out 30 degree angle, squating barefoot. descending all the way down until hamstring touches calfes.
Torso pretty upright, no shifting of the weights to lowerback. (lifting about 20 % more when going lowbar)

OHP - strict, resting the bar on the upperchest between every rep, no legdrive.

Pullups - palms facing forward, no raising of the legs to gain momentum, still some rocking motion due to pulling with elbows slightly forward rather then pointing out straight to the sides, grip slightly wider then shoulders, chin touching or inline with bar.


Workout 2)

Squat - same as above

Dumbell bench press - cant bp due to shoulder.

Hang cleans - progressing slowly into full power cleans. Still learning technique.

On top of this I do standing one legged calfraises, slow eccentric phase to heal up my heeltendon.

+ some roman chair 45 incline backextensions to punish my back.

No deadlift yet until I get the powerclean technique down!!!

Some pain in my right knee due to previous snowboard injurys. Will drop the volume on squatting sets if knee pains gets worse.

Have not been able to press heavy shit since januari due to injuries, hopefully will be able to start going heavy in OHP and DBBP again.


Goals with cycle. Gonna add 2.5 kg each week to reach my max 5 rm in week 4, then keep adding 2.5. kg every week until I stall. NO 3 rep weeks due to being prone to injuries.

This cycle is not go gain weight, but to loose maybe 1 or 2 kg and still getting stronger. Want to lean out at 10-12% bf before starting to eat more to gain weight.

Weight before cycle 80.0 kg

[Lard-ass]

Week 1

1

Squat 80x5x5
OHP 42,5x5x5
Pullups bw+10x5x5

2
Squat 85x5x5
DBBP 35x5x5
Roman chair backextension 25x3x8

1
Squat 60x5x5 (going light once a week in squat, focusing on form and speed)
Shrugs 70x5x5 (did some shrugs due to not being able to OHP because of a cramped up shoulder
Pullups bw+15x5x5


2
Squat 85x5x5
DBBP 35x5x5
Pullups bw x5x5 (did pullups instead of hangpulls to give my heeltendon another week to rest)


over and out

[Lard-ass]

Week 2


1

Squat (pyramid) 45, 55, 65, 75, 87,5
OHP 45x5x5
Pullups bw+17,5x5x5

2
Hangcleans 40 x something x something
Powercleans 40 x something x something
Deadlift 80x2x6
DBBP 37,5x5x5


1
Squat 87,5x5x5
OHP 45x5x5
Pullups bw+17,5x5x5
Roman chair backraises 25x3x8


NOTE: Right knee is getting sore again. Cutting down the volume, just squatting 2 x week, with one of the workouts in a pyramid-style.
Busted my knee snowboarding 10 years ago. For atleast a year after the accident, I lost strength in certain angles. Still today I feel the right quad "disconnecting" while squating. Feels like the nervs connecting to my squad just stops firing during squat. Feel 50% weaker in right leg compared to left. Strange.


Have filmed all lifts. Horrible form in both hangcleans and powercleans. I lift my heels from the ground and stick my knees forward before jumping up the weight from RDL position. DAMN!!! have to unlearn this bad habit before going heavy.
Started to Deadlift again with my new improved form where I break the weights off the floor with my legs instead off back. Also managed to stop shooting my hips up.


Still weak as fuck in all pressing exercises. 37,5 (or 39.2 to be really exact) in DBBP felt heavy as led.

[Lard-ass]

Watched todays films closely, figured out Im traightening up the legs to fast in powercleans which causes the awkward jumping motion.

Next time, remember to keep shoulders in line with knees (not leaning over to much RDL style) then jump and shrug barbell. My current form, I lean over to much, which my body tries to correct by pushing the knees forward instead of just jumping straight up.


Over and out

[Lard-ass]

...........

[Lard-ass]

Week 3


2

Squat (pyramid) 50, 60, 70, 80, 90
Powercleans 40x4x6, 50x2x5, 60x2x3 (still practicing form)
DBBP 37,5x5x5

1

Deadlift 85x4x8 (practicing form)
OHP 47,5x5x5
Pullups 20x9, 5, 5 (did 9 reps for graedy day, was totally washed up after, just did total 3 set

2
Squat 90x5x5
Powercleans 40x3x3 (form)
DBBP 37,5x5x5




NOTE: form improving in powercleans.
Achilles almost healed up. No pains whatsover. Thank you eccentric toe-raises.
DBBP felt heavy as fakk on sunday, but flew up today. Strange!!!
Squat still up and down. Some sets I feel the groove and the weights feels easy, other sets heavy as hell.

Right knee are getting sore, still tolerable though.


Gonna add 5 kg every week to deadlift and keep at 3x8 once a week.
Still my back bothers me. Got a cramp again today after squatting, but nothing too bad.

Over and out

[Lard-ass]

just testing out posting attachments....again.

Guess you have to post "image" from an Urll adress to be able to post bigger pics with more kb.

[Lard-ass]

Week 4


1

Squat (pyramid) 50, 60, 70, 80, 92,5
OHP 50x5x5
Pullups bw+20x5x5

2
Deadlift 90x3x8
Powercleans 50x5x5
DBBP 37,5x1x5, 40x4x5

1
Squat 92,5x5x5
OHP 50x5x5
Pullups bw+22,5x5x5
Roman chair backraises 30x3x8



Notes:
The sheer volume of my program is getting to me. Feel fakking empty when starting to reach my max lifts in squat and pullups. The rest lifts are a long way to go before reaching max...



Right knee starting to bug me again. Feels like the right quad is disconnecting during squat, almost collapsing during descent in squat. Maybe (if Im lucky) the busted knee is due to doing muay thai drills on heavybag for the first time in 6 months.


Also, with help from JPC and TheNerdking, I unlearned a lot of bullshit this week. I realized the general consensus on this board and those articles Ive read, seem to be more posterior chain work to correct hips shooting up.

During the last couple of years, I´ve amused myself by watching hundreds of ppl at the gym, squatting and deadlifting, and what I see all the time is ass shooting up. When the weights gets to heavy - they stick their ass out and hitch it up goodmorning style. When deadlift are getting heavy - ass shooting up, breaking the weights off the floor with lowerback instead of using the legs.

The last 2 years I believed it was my lowerback/posterior chain that was to weak, when instead its my quads. (Ive been fooling myself since my quads are quite big for my bw).
So , its not really my core/lowerback/posterior chain that are weak. cause why would I be able to hitch a heavy squat by shooting my ass up and leaning excessively forward if Im not in fact stronger in that position.

If you´re able to keep perfect form in your oly squat, then its more due to strong quads not the strength of posterior chain.


Over and out

[Cap'n]

You have a strange fascination with that movie.

[Lard-ass]

Originally Posted by Alan Goode

You have a strange fascination with that movie.

Guilty as charge.





Just posting a pic of my squat technique - highbar HTC (hamstring touching calfes) style.