[Lard-ass]

Week 5


2
Deadlift 95x5x5 (practicing form)
DBBP 40x5x5
abwheel rollouts

1

Powerclean 40x5, 50x5x5
OHP 52,5x5x5 (strenght in shoulder slowly returning)
Pullups 25x5x5 PR

2
Squat 95x5x5 PR despite fucked up right knee
Powercleans 40x5, 50x5x5
DBBP 42,5x5x5 (the ol benchstrength is still kicking)

Roman chair backraises 35x2x8

Dropped the monday squat due to kneepains. Recovered enough to be able to squat at the end of the week though.

[woogie12]

Any new stuff on the whole MT front?

[Lard-ass]

Originally Posted by woogie12

Any new stuff on the whole MT front?

You mean me training muay thai?
Nope, still working to many hours a week to be able to.

Will start mma sometime in the future though, but not anytime soon as I just learned how to lift properly. Am to excited to lift weights ATM.

[Lard-ass]

Week 6


Sun

Deadlift 100x5x5
OHP 55x5x5
Pullups bw+27,5x5,5,4,4,4 (stalled out)

Tue

Powercleans 50x5,5,5
High pulls 50x5,5, 60x5

DBBP 45x5x5
Roman chair back raises 35x2x8
standing db, gheycurlz 15x2x10

Thu

OHP 55x5x5
Pullups 27,5x5,3,3 (no fakking grip, warm and humid)
Pullups bwx10 (easy)

Tried muscle ups/powerstraights but didnt succed, havent got the technique down
Tried one arm chins, left was totally helpless, right one managed to do 4 inch rom in the bottom. my grip seems to be the biggest problem.

Roman chair 40x3x8
Legcurlz - eccentric (rehab) 15x3x15

Grippers pinching plates 40kg, + grippers (150kg)



NOTE: Have figured out whats up with my knee, all symptoms point at first stages of "jumpers knee", overuse of the patella tendon (where the quad connects to the kneecap).
This is most likely due the latest weeks intensive powercleaning. Have started out doing eccentric legcurlz cause its the only exercise I can think of to isolate the quad and also easiest to do eccentric to build up connective tissue.

Squatting and powercleaning is out for the moment. Too bad, was really looking forward to pr´s in squat.

[Lard-ass]

Week 7


Sunday

Deadlift 105x5x5 (learning form)
DBBP 45x4x5 (skipped one set due to strain)

Curlzzzz 15x2x10
Toeraises (rehab) 15kg


Friday

OHP 55x5x5
Pullups
(bw, +10, +15, +20, +27,5) x 5
Legcurlzz rehab eccentric 15x3x15
Roman chair 45 backraises 40x3x8


NOTE: patella tendon totally fucked up. Squatting, Deadlifting, Powercleans is out.
Any exercise that involves bending the knee is out.
Eccentric training for rehab. gonna visit my massagetherapist for advice cause he helped me with my bad back and shoulder.

Time to focus on my pressing and uppbackstrenght while healing up.
Focus on roman chair and RDL for the posterior chain.
On top of this, caught a slight could this weekend. skipped some workouts.

[Lard-ass]

Week 8

Tuesday

Cablerow* 75x5x5
DBBP 45x5x5
RDL 80x4x5
Shrugs 80x4x5

Legext eccentric rehab


Thursday

OHP 57,5x5x5
Pullups 27,5x5x5 PR
roman chair 40x3x8

Legext rehab

Sunday

RDL 82,5x4x5
Shrugs 82,5x4x5
Cablerow 80x5x5
DBBP 32,5x(10,8,7) Slow eccentric (rehab)

Bw squats rehab 5x 10-15



NOTE: patella tendon getting better. Still sharp pain when standing in deadlift/powerclean bottom position (90 degree angle in kneejoint).

Deep hamstring touching calfes bw squats feels fine.
Getting sore in pectoralis tendon (therefore doing some slow eccentric DBBP, better safe then sorry...


Will abort this 5x5 cycle soon, when I stall out on OHP, DBBP and Pullups...



Over and out.

[Lard-ass]

Week 9


Tuesday

OHP 20,30,40,50,60 x 5
Pullups bw+5+10+20+30 x 5
Roman chair backraise 45x2x8

Curlzzz
BW squat (rehab) 5x15


Thursday

SLDL 60x3x8, 70x1x8
Shrugs 85x5x5
Row 80x5x5
DBBP 32,5x3x10

Rehab
BW squat 5x15
Legextension eccentric

Sunday - no training due to hangover.


NOTE: jumpers knee getting better due to slow eccentric bw squats. Still pains when standing in deadlift/powerclean position...

Just playing arond now, doing mostly light stuff. Just pushing myself on OHP and Pullups.
Will probably go for a couple of weeks of light highrep slow eccentric training to build up tendon and connective tissue before next heavy 5x5 cycle...

[Feature boy]

Fix that knee, eh. Your pullups are damn impressive!

[Lard-ass]

Yep, Pullups ftw, being relatively small (80kg) has it perks sometimes...

Fixing the knee is prio 1. Cant stand my ****y squat. Cant wait to get that shit at the same level as my pressing and upperback strength.

[Lard-ass]

Monday

OHP 60x5,4,4,4,4
Pullups bw+30x5,4,4
bw squat 5x15
Roman chair 45x3x8

Thursday

Row 85x5x5
SLDL 70x4x8
Shrugs 85x4x5

Sunday

OHP 60x5,5,4
Pullups bw+30x4 (disaster)
Pullups bw x 15
Roman chair 45x3x8


NOTE: Trainingresults are really BAD (felt like shit all week + personal issues). Gonna take a week off and then start over again with a - 2 week 10 rep slow eccentric - phase to build up connective tissue.

Patella tendon not improving. Dropped all rehab exercises for the knee, just eating anti-inflammatory and resting for a week. Hopefully that´ll help. Training without squats is fakking booooring.