[ahab]

I'm ahab, a 24 year old 6'8" 235 lb ogre that dabbles in BJJ and lifting. I dunno what I've got for BF%, but its < 10%.

Bodyweight history:
190 lbs 4/2001
205 lbs 7/2002
212 lbs 7/2003 - When I first started lifting.
223 lbs 10/2004
225 lbs 7/2005
238 lbs 12/2006 - Started doing 3000 to 6000 calories a day.
253 lbs 2/2007 - probably some water weight
235 lbs 2/2008 - damn. Seem to be the most muscular I've ever been though.

Recent lifting:

Upper body:
----------------
3x8 dips
4x7 row
2x7 overhead press
2x8 pulldown
2x8 incline

I was very satisfied with this workout. The reps on the dips and inclines are high due to no dip belt and light dumbells. This gym *is* in the building I live in though, so if I can't make it to a better one it will have to do.

Lower body:
----------------
1x10 overhead squat
1x8 squat
3x5 squat
2x7 goodmorning
1x5 front squat
2x8 deadlift
2x15 calf raises
2x15 shrugs

I've had lots of things go wrong for my leg day. Sick, busy, over-ran before or back pain have been keeping me from it. My previous lack of squatting is a big part of the reason why I chose my new routine. This was 14 sets of pretty taxing lifts. This workout got me dripping with sweat. It really felt like too much volume so I dropped the weight on my DLs to about 60% of my 8 rep max. Then I think that caused my upper back to not get stronger and sway in my squats. Should've really split this up over 2 days. Also should have waited longer than 1-2 min between sets.

The new routine:

I've decided to use a program made by someone smarter than me. I've gone with a slightly modified Bill Starr's 5x5 that I pulled from the S&P FAQ and some hints from a sticky at bodybuilding.com. He really took my favored method of working related muscles together and threw it out the window. In one week I will be doing as many squats as I used to do in a month. Here is my interpretation of the original:

Day 1:
----------------
5x5 Bench Press 40%, 55%, 70%, 85%, 100% of new 5 RM.
5x5 Squats 90% of 5 rep max.
5x5 Dynamic rows 90% of 5 rep max.

Day 2:
----------------
4x5 Military Press 90% of 5 rep max.
5x5 Deadlifts 90% of 5 rep max.
5x5 Squats 75% of 5 rep max.
5x5 Pull-ups 90% of 5 rep max

Day 3:
----------------
5x5 Bench Press 90% of 5 rep max.
5x5 Squat 40%, 55%, 70%, 85%, 100% of new 5 RM.
5x5 Dynamic Rows 40%, 55%, 70%, 85%, 100% of new 5 RM.

I did make some modifications:

Day 1:
----------------
5x5 flat bench 40%, 55%, 70%, 85%, 100% of new 5 RM.
5x5 squat 90% of 5 rep max.
2x12 calves
5x5 pulldown 90% of 5 rep max.

Day 2:
----------------
4x5 overhead press 90% of 5 rep max.
5x5 deadlift 90% of 5 rep max.
2x12 shrugs
4x5 squat 75% of 5 rep max.
2x5 goodmorning
5x5 dynamic row 90% of 5 rep max

Day 3:
----------------
2x5 dips
3x5 incline 90% of 5 rep max.
5x5 squat 40%, 55%, 70%, 85%, 100% of new 5 RM.
5x5 pullups 40%, 55%, 70%, 85%, 100% of new 5 RM.

I am not sure if I will fit these into a week or not, but they will be in order with the proper days of rest between. If I feel up to it I might break a sweat outside of these workouts in BJJ, Judo or cardio once or twice a week.

This really should be an interesting program for me as I've never done anything quite like it.

Things that I will have to get used to:
5 minutes between sets (I would do 1-2 min before)
Constant weight (I'd pyramid almost everything)
conservative advancement
thats a lot of squats

Only equipment I use is a towel around the bar on pulling (closest I can get to a thickbar) and chalk if needed.

All squats are ass to grass (or supposed to be)
All OHP are strict
All deadlifts are double overhand sumo (6'8" & conventional DL don't work all that well)

[ahab]

Going to take the first week pretty light to get used to the volume & routine.

Bench:
135*5*5

Forgot to do the increasing weight, but eh. Been a looong time since I used a barbell for presses. I could feel my shoulders were being utilized in a different way with the wider grip that a barbell allows. Not straining at the time, but I can feel some shoulder soreness already.

Squat:
185*5*5

Did 2 sets without a mirror, and I had problems with putting too much weight on my right leg and one rep where I did a hula motion. The curlers finally left the rack with a mirror and I claimed it quickly. I wasn't pointing my feet at the right angles and the last sets went off without a hitch.

Dynamic Rows:
135*5*5

Never done this lift before.... Unlike the video I did it with more of a sumo stance and I wasn't sure if the weight was supposed to touch the ground or not. I felt this in my lower back a lot more than I expected. Pretty sure my length might be a problem if I try to use a narrower stance. Wrapped the bar in a towel and tried thumbless overhand, underhand, overhand, hook, and mixed to see what they felt like. I'd prefer a hammer grip... might have to try a french curl or tricep bar for this.

Calf Raises:
225*12*2

Not used to keeping track of 5 sets, one thing that did help was hanging my towel on the pin hooks in the squat rack and move it down after each set. Once I got to the 5th hook... Maybe a specified order of grips in dynamic rows would help keep that in order. Overall it was a pretty good workout. Right after the squats I had a bit of a sweat going. The curlers all show up when the gym opens at 3:00 and leave by 4:30. Going to have to show up later next week.

I was wondering if there was a midget convention or something due to all the short guys in the lockerroom, but there was some wrestling function at the university.

Music : Eisbrecher's Antikörper

[ahab]

Strict Overhead Press

4x5x45 kilos (99 lbs) - felt great except I need to watch the weight distribution on my legs.

I tried conventional stance vs. sumo stance DL with this weight. The bar and my knees just wouldn't work. Might pester a strength coach about this once I get back to a more reasonable weight.

Deadlift:

5x5x225 lbs - I can now feel this working all along my spine, just the way I like it.

overhead squat:

1x5x65 lbs - Did not have my elbows locked out, but it still felt good.

squat:

2x5x195 lbs - If I didn't concentrate on form I would put more weight on my right leg.

Goodmorning:

2x5x135 lbs - Meant to up the weight 10 lbs on the second set as 135 really wasn't enough

frontsquat:

1x3x155 lbs - with clean grip, wrists got too stretched out so....
1x2x155 lbs - with crossed grip

pullups:

1x3 + 2 negatives
2x2 + 3 negatives

pulldowns:

2x5x170

Really supprised by how early I gassed in pullups... Guess thats what I get for not doing many for over a year. My lats still have a pump right now that I haven't felt in a long time.

DB shrugs:

2x12x90 lb- I have moved the shrugs to right after the DL so I can just use that loaded barbell instead of the thin handled DBs that leave my hands in pain from all the pinched skin.

Today's soundtrack: Fear Factory

Most entertaining in the gym: A guy 1/3rd squatting almost 315 with a belt, knee wraps, and aviator sunglasses.

Scariest moment in the gym: While re-racking the dumbells for shrugs the 115 lb DB fell off the rack and landed about 1 foot from my toes.

[fat_wilhelm]

Damn, you're a big bastard. Nice log. Good luck.

[ahab]

Originally Posted by fat_wilhelm

Nice log. Good luck.

Thanks. I think I'm going to need it with my squatting.

Scale said 236 today.

That thing called life got in the way the past few days so I couldn't make it in.

Dips:

1x5 + 0 lbs
2x5 + 10 lbs - Felt really good Its different doing dips on a proper dipping station instead of a couple stairmasters.

Incline bench:

5x5x145 lbs - I could really feel this pulling in ways that DB incline does not.

Squats:

3x5x185 lbs - After the imbalance problems I had last workout I decided to not up the weight. I practiced forcing my knees out which seemed to get rid of that problem.
2x5x195 lbs Went without a hitch except for a couple times I shot my hips back too far right as I started to go up.

Dynamic Rows:

5x5x155 lbs - Went off without a hitch. Think this might be a bit light still, but not going to push it.

Pretty good workout today. Did not feel like a max effort squat day though.

Today's soundtrack: Oomph!

[ahab]

Since sunday was a rather low intensity day and I wanted to get back on schedule I started today with a #2 day.

Overhead press

4x5x50 kilos (110 lbs)

Deadlift

5x5x110 kilos - with a static hold at the last rep till grip failure

shrugs

2x12x100 kilos (225 lbs)

squats

4x5x185 lbs - Why I went to lift today. First two sets I did the reps without concentrating on form much. Just looking up and doing my reps. Some of them were really hard, some of them were really easy, but overall felt the form was good. On the third set I noticed myself pulling down on the bar like that would help me up, but I was only counteracting myself. Used a bit of arm drive and the reps were easy. On the fourth set I did not use a standard grip on the bar. I made a fist with each hand and held the bar on the heel of my palm with the thumb behind the bar so I couldn't pull on it. Going to keep using that as it helped a good deal.

goodmornings

1x5x145 lbs
1x5x155 lbs - good weight to start with next week

lat pulldowns

5x5x180 lbs - This was at the gym that has a chinning bar for midgets, but the only lat pulldown machine that I have ever found with a long enough ROM for me. So lat pulldowns it is.

Also id a few 10 sec static holds on the barbell clamps to pass the time between sets. I feel my squat form is back and will be ready to do a ME squat in a couple days.

[ahab]

Found out earlier this week that the weight room at my university's gym is closed for the holidays. So I signed up for the a month at the local gym that has an allright weight room. Its also got enough machines to keep me busy figuring out what they do. Not gonna use them, but still might do a set or two on some just to feel what they are like. Might learn something that way.

No bumper plates though. Dynamic rows and the way I've been DLing might be a bit noisy.
A cambered bar, and what looks like to be an 8' bar though. Dunno what I'd use them for at this point, but they're there. It only has one squat rack and one station to DL at which might be a problem.

Also has BJJ 3 times a week.

Did BJJ while I was there tonight. Tapped to some stupid stuff, tapped to some good stuff, got close to my own subs but never sunk one in. Much of it was a blur tonight so I didn't remember much.

[ahab]

Dips:

3x5 + 20 lbs - The dipping station at the new gym has a weight stack attached. Kinda nice to not have plates swinging between my knees.

Indline bench:

2x5x135 lbs - No adjustable benches here. This was much more incline than I am used to, so I dropped a lot of weight. Could've probably kept the weight on.

Squats:

4x5x205 lbs - Had some discomfort with my right hip at first. Stretched it out between sets and by set 3 it was fine. Kept leaning forward, then right, back, and finally to my left with a bunch of extra weight going through the front of my left foot.
1x5x215 lbs - Last rep was a bit goodmorning-ish, but went fine.

My regular gym has 25 lb plates, but no 35 lb plates. This gym is just the opposite. Due to this and a lack of thought at the time I actually overshot my squatting goals for the day by 10 lbs.

Might be setting a new squat PR in a few weeks then.

Pullups:

2x3.5 + 2 negatives

Pulldowns:

2x4x195

Moved ME day for my lats back to day 3.

[ahab]

BJJ tonight. Went over some butterfly guard stuff which was a good refresher for me. Rolled with 4 different people, got ahold of some subs but didn't lock them down (the ones on the 80 lb girl don't count) Tapped to a weird neck lock from the top of side, a cross choke, and two armbars. Also had the pinky toe on my right foot do a big ol crack when it hit the floor at one point. Its a little swollen and sore now. Sigh... Hopefully that doesn't interfere with tomorrow's lifting.

Edit: The guy that I was rolling with when the toe thing happened named the swelling "Edwardo". Edwardo is now black and blue and might make squatting tomorrow difficult.

Edit II: Holy crap! The entire front outside quater of my foot is black and blue. Still debating about squatting though.

[ahab]

The foot is even more swollen, not quite as black and blue, but it really doesn't hurt. I've poked and prodded at it and found no tender spots outside of the joint. If it is still swollen on Tuesday I will get in x-rayed.

I was in a rush tonight and got confused which workout I was doing. I did a mix of Day 2's lifts with some of Day 1's percentages.

Overhead Press:

4x5x115 lbs

Deadlift:

5x5x235 lbs - After the 2nd set my right arm started feeling pulled too hard so I quit letting the weights touch the floor between reps. Seemed to help. Should've used more weight. Whoops.

Shrugs:

2x5x235 lbs - First set was with towel and got close to grip failure. Second set was without towel and wasn't close to grip failure.

Squats:

4x5x155 lbs - Had stiffness in my right hip again. Tried to stretch it out with some success.

Good Mornings

2x5x155 lbs - Felt weird to GM the weight I was squatting, but eh.

Lat Pulldowns:

5x5x150 lbs

It was nice being the only person in the gym tonight. I could grunt as loud as I wanted and do all do all the wicked air guitar solos I wanted to.

I might get one workout in early next week, but other than that I won't be able to work out until the 2nd. I did re-edit my routine again for clarity so I don't have a mixup like this again and I switched up my lat work.