[Lard-ass]

Updating just to keep log alive.

took 10 days off to recover, felt generally like shit all over.

ATM Doing some light lifting to prep myself before another 5 x 5 cycle.
such as 36 pushups (fakking disgrace) and 20 dips and whole lot of slow eccentric phase lifting to heal up tendons and stuff.

Patella tendons is very sloowly getting better again after a temporary setback. Had to drop the bw squats and just do eccentric leg-extension which seems to work best. Its a long way to go before squatting again.

Going ligh another 2 weeks before lifting heavy.

[Lard-ass]

Just updating. continuing my prehab and rehab program before next 5 x 5 cycle.
The relatively light weights are due to going real slow on the eccentric phase.

1)
OHP 35x4x10
powerchins (overhandgrip, bar touching nipples or upper chest) 10,8,6
SLDL 55x4x10

2)
Dips 18,16
Pushups 40, 30, 20
Roman chair backraises 15x3x10
Legextension rehab

1)
OHP 40x10, 10, 10, 10, 9
SLDL 60x5x10
Powerchins 3x10

Abwheelrollouts
Legextension

2)
Cablerow 60x5x10
DBBP 32,5x10, 10, 8
Dips x20, 15
Roman chair 20x10, 10, 8
legextension

1)
OHP 40x5x10
SLDL 65x5x10
powerchins 3x???
bw squats 3x10



NOTE: patellatendonisis slowly getting better due to legextension 3 days a week. Mild pains still in tendon below the kneecap. Due to lifting the concentric with my "good" left leg, my left patellatendon has starting to hurt. So swithing to bw squats or two legged legextensions from now on. Maybe legpress with feet placed high is an option?
On top of that, overextended my knee yesterday doing SLDL. NOTE TO SELF, dont do SLDL with locked out knees from now on!!!!

[Lard-ass]

Failed to embedd a youtube clip. I suck.

[Lard-ass]

2)
Row 65x5x10
DBBP 32,5x10, 10, 8
Roman chair 20x3x10
Dips bwx22, 15

1)
OHP 45x7, 10, 10, 8
SLDL 70x4x10
Powerchins bwx10
Legext. rehab

2)
Row 65x5x10
DBBP 32,5x3x10
Dips bwx25, 15
Legext. rehab


NOTE: 9 weeks since the last squat-workout. Feels like an eternity. And my squat is my weakest lift of all. Couldnt care less about not being able to bench anymore although I was pretty good at it. But my ****y squat really bothers me, and even more not being able to squat at all.

The patella tendon is slowly showing some improvement since the last weeks setbacks. Started doing another kind of legext with weights instead of cable. Will switch to bw squats soon again and then building up to squating with an empty barbell.
Sick at the moment. Bad stomach, anxiety, havent been able to eat much, stuffing my face with lots of peanuts and wheyprotein just to keep on the weight. BW down to 79,6kg.

Looking forward to start a new Bill Starr 5x5 cycle but without squatting, deadlifting and powercleans, it wont be the same.

[Lard-ass]

Been sick, cought a cold again and bad stomach on top of that. Everytime I stress and have to work 60 hour/week I get fakking sick.

Back to the gym just doing more patella-tendon rehab, pistols!!! my quads are toast today.
Worried about my right knee, seems to have a miniscue? ACL?? injury, and thats causing the tendonisis. When I did pistols it became clear to me that below 90 angle in kneejoint, my leg just collaps down to the ground.

OHP 45x5, 50x5,5,5
Row 65x10, 70x10,8
SLDL 70x5x8
Pistols eccentric phase (standing on bench) 4x10
BW squats 4x15

[Lard-ass]

Initiating another Bill Starr-ish 5 x 5 today.

Because of my injuries, this cycle will focus mainly on pressing and upperback with some assistance training of the posterior chain. Doing pistols atm to rehab my patella tendonisis so I hopefully can ease into some regular ATG oly squat. Will do the assistance exercises for more reps and less sets of safety reasons.


Previous PR (august)
Chins (overhand grip) bw+27,5x5x5
OHP (strict, with pause at chest every rep) 57,5x5x5 (after a looong rehabperiod)
Squat 95x5x5
DBBP 45x5x5
Cable row 80x5x5

This cycle is not to gain weight, just focusing on getting a little stronger and healing up.
3 workouts/week:

1)
OHP 5x5 (pyramid)
Row 5x5(pyramid)
SLDL 3-4x8
Pistols (+ squats when possible)

2)
DBBP 5x5
Pullups 5x5
Shrugs (hangcleans when possible)
Ab wheel rollouts

3)
OHP 5x5
Row 5x5
Roman chair backraises
Pistols (+ squats when possible)

Building up to my old maxes in week 4 (with 2.5 kg increments) then dropping the volume for a week, and then keep going till I stall.


Over and out.

[Lard-ass]

Bill Starr-ish 5x5 week 1

1)
OHP 30, 35, 40, 45, 52,5
Row 42,5, 50, 57,5, 65, 72,5
SLDL 72,5x3x8
Pistols 3x10
Squat 20x2x10

2)
DBBP 35x4x8
Chins 15x5x5
Hangpulls 40x5x5

3)
OHP 50x5x5
Row 72,5x5x5
Roman chair backraises 30x3x8
Pistols 3x10
Squat 20x3x10

NOTE: new improved strict form in OHP, hipmotion eleminated. Pistols are done standing on bench, with heel elevated by a 5 kg plate to put more stress on the quadmuscle. Rehab is going well atm. hangpull seems to not aggrevate the patellatendonisis.

Tendonisis in pec still bothering me, hence the 8 reps instead of 5.

Over and out.

[Lard-ass]

Bill Starr-ish 5x5 week 2

1)
OHP 25, 32,5, 40, 45, 52,5
Row 45, 52.5, 60, 67,5, 75
SLDL 75x4x8
Pistols 3x12
Squat 30x2x10

2)
No dbbp, due to tendonisis, did some dips instead
Chins 20x5x5
Hangpulls/hangcleans 40x5x5


3)
OHP 52,5x5x5
Row 75x5x5
Roman chair backraises 35x3x8
Pistols 3x12
Squat 30x3x10


NOTE: adding 10 kg to the squat every week. So far the knee seems to take it.

[Lard-ass]

Bill Starr-ish 5x5 week 3


1)
OHP 25, 32,5, 40, 47,5, 55
Row 37,5, 47,5, 57,5, 67,5, 77,5
Roman chair backraises 35x3x8
Pistols 3x13
Squat 40x2x10

2)
Chins bw+22,5x5x5
DBBP 35x4x8
Hangclean 40x10x5


3)
OHP 55x5x5
Row 77,5x5x5
Roman chair backraises 35x3x8
Pistols 10, 14, 14

NOTE: Form in hangcleans pretty bad. Lost my groove from august. Eating Creatine ATM. Gained some water-weight but as before I dont feel any effect whatsover. Feel sick after taking it in the morning.

[Lard-ass]

Bill Starr-ish 5x5 week 4


1)
No workout due to working

2)
Chins bw+25x5x5
DBBP 35x4x8
Pistols ecc. 10, 15, 15
Full ATG pistols with healthy leg x 10 (harder then I expected)
Deep oly squat 50x2x10


3)
OHP 57,5x5x5
Row 80x5x5
SLDL (starting out light again) 50x3x8
Hangclean 50x5x5