Skinny Bastard's Log

Infallible · 10-27-2009, 02:14 AM

Age: 22
Sex: Male
Height: 5'10"...ish
Weight: 150 as of today!!! (that's a PR)

Don't know my 1 RM. This starts with the first day of my new program which is a 3x a week 5x5 program which takes elements of Stronglifts and Bill Starr's programs. This is my first 'powerlifting' circuit whereas before I generally did 5 day a week bodybuilding type workouts. As such, many of my main lifts are trash, but I expect them to get up there mighty fast.

Monday
Squats 5x5
Bench 5x5
BOR 5x5
Assistance (mostly core)

Wednesday
Deadlifts 5x5
SOHP 5x5
Squats 5x5
Assistance (mostly core)

Friday
Squats 5x5
Bench 5x5
BOR 5x5
Assistance (mostly arms)

3-5 minute rest on main lifts. Squats are ATG. Wednesday squats are done at about 70% of what they are on monday and friday. Assistance workouts done as a circuit to reduce time in the gym. Probably going with 3/day at 3 sets each. Core will include abs, lower back, and pullups (want to get better at those). Arms will include dips, curls, and triceps. These are liable to change depending on how I feel though.

Any suggestions on this routine? 1) One thing I think I will do is take the idea from Starr's Intermediate program where on friday you do 6 sets and on the 5th you go up above the weight you did on monday for only 3 reps. On the 6th set you go back down to the weight you did for your previous sets. Then after the weekend you begin anew using this heavier weight for all of your sets.

2) I plan on increasing weight on deadlifts and squats by 10 lbs every week and 5 lbs for the other lifts. Once I stall on increasing by any weight on a lift for 2 weeks in a row I will deload and work back up. After I stall for the 2nd time on the program, I will likely look for something more tailored to my needs at that time.

3) Weight is same on all of the sets unless the FIRST set is much too easy.

Also, I'm on GOMAD (first week), eating sexy (read trashy) food, and trying to gain weight (so far succesfully). Please, give me any suggestions, especially about the three things I had listed above.

Infallible · 10-27-2009, 02:49 AM

First Day

Monday
Squats 1x5 at 145 lbs
4x5 at 155 lbs

Bench 1x5 at 135 lbs
4x5 at 150 lbs

Reverse BOR 1x5 at 115 lbs
4x5 at 135 lbs

Assistance Circuit (2 sets)
Hypers 5 reps at 25 lbs
Ab pulldowns 5 reps at #10
WG pullups 4 reps, 3 reps

DEVILsSON · 10-27-2009, 02:56 AM

Quote:

Originally Posted by Infallible

Age: 22
Sex: Male
Height: 6'10"...ish
Weight: 150 as of today!!! (that's a PR)

Don't know my 1 RM. This starts with the first day of my new program which is a 3x a week 5x5 program which takes elements of Stronglifts and Bill Starr's programs. This is my first 'powerlifting' circuit whereas before I generally did 5 day a week bodybuilding type workouts. As such, many of my main lifts are trash, but I expect them to get up there mighty fast.

Monday
Squats 5x5
Bench 5x5
BOR 5x5
Assistance (mostly core)

Wednesday
Deadlifts 5x5
SOHP 5x5
Squats 5x5
Assistance (mostly core)

Friday
Squats 5x5
Bench 5x5
BOR 5x5
Assistance (mostly arms)

3-5 minute rest on main lifts. Squats are ATG. Wednesday squats are done at about 70% of what they are on monday and friday. Assistance workouts done as a circuit to reduce time in the gym. Probably going with 3/day at 3 sets each. Core will include abs, lower back, and pullups (want to get better at those). Arms will include dips, curls, and triceps. These are liable to change depending on how I feel though.

Any suggestions on this routine? 1) One thing I think I will do is take the idea from Starr's Intermediate program where on friday you do 6 sets and on the 5th you go up above the weight you did on monday for only 3 reps. On the 6th set you go back down to the weight you did for your previous sets. Then after the weekend you begin anew using this heavier weight for all of your sets.

2) I plan on increasing weight on deadlifts and squats by 10 lbs every week and 5 lbs for the other lifts. Once I stall on increasing by any weight on a lift for 2 weeks in a row I will deload and work back up. After I stall for the 2nd time on the program, I will likely look for something more tailored to my needs at that time.

3) Weight is same on all of the sets unless the FIRST set is much too easy.

Also, I'm on GOMAD (first week), eating sexy (read trashy) food, and trying to gain weight (so far succesfully). Please, give me any suggestions, especially about the three things I had listed above.

Something tells me you're 5'10.....or an anorexic basketball player....

Welcome to the training logs and good luck.

Milk linear periodization as long as you can.

Infallible · 10-27-2009, 03:12 AM

ha thanks, I think that was wishful thinking. Also, forgot to mention, I'm decently athletic and I trained MT for about 9 months though I don't have the time now. Hoping to start back up.

Infallible · 10-28-2009, 06:32 PM

Wednesday
DL 1x5 at 185 lbs
4x5 at 225 lbs

SOHP 1x5 at 45 lbs <------First time ever doing this exercise
1x5 at 65
1x5 at 85
2x5 at 90

Squats (70%) 5x5 at 110 lbs

Assistance Circuit (3 sets)
WG pullups 5 reps
Ab pulldowns 5 reps at #10
Side Shoulder Raises 5 reps at 20, 22.5, 25lbs

Bodyweight: 151.5 (PR!!!)

Infallible · 11-02-2009, 12:11 AM

In case I didn't mention it...I tend to drink...a lot. I'm typically drunk on at least thursday, friday, and saturday. This definitely does interfere with my weightlifting somewhat, and makes it tough for me to gain weight. Because of that, my numbers kind of sucked on friday, BUT I did hook up with a lil bittie on thursday, so it makes up for it.

Friday
Squats 3x5 at 145 lbs (hungover, didn't add up the weights right and went too light!)
2x5 at 165 lbs

Bench 1x5 at 135 lbs
4x5 at 145 lbs

Reverse BOR 5x5 at 135 lbs

Assistance Circuit (2 sets)
Dips: 6 reps, 25 lbs
Incline Curls: 6 reps, 30, 30.25 lbs
Tricep Kickbacks: 10 reps, 17.5 lbs, 20 lbs

Bodyweight: 153 (PR!!!)

Infallible · 11-03-2009, 07:13 PM

In general, didn't feel very good today in the gym...felt almost sick, but I did the workout for the most part.

Monday
Squats 5x5 at 165 lbs

Bench 2x4 at 155 lbs
2x5 at 150 lbs
1x4 at 155 lbs

BOR 5x5 at 140 lbs

Assistance: 1x10 incline DB bench at 60 lbs
Abs in between BOR sets

Some of my numbers went up, but I struggled a lot, not sure if it's cause I felt so crappy or what. Hopefully on friday all the lifts will be fine.