Krishpy's Log

[Krishpy]

Have been jumping around from program to program for too long without seeing any long term gains. Previously, being a uni has meant that I have eat very little, and when I did try to bulk it would be crappy food. Also drinking far too much and being hungover in the next days gym session has meant that intensity has been low.
I have decided that I really need to get my ass in gear to earn any sort of results. I am going to focus on increasing my strength as previously adding weight to the bar has been a bigger motivator to me then other measures of improvement.

Currently I am around 6ft weighing roughly 85kg (187lb).

Current lifts:
Squat: 120kg x 2-3 (264lb)
Bench: 80kg x 3 (176lb)
OHP: 50kg x 2 (110lb)
Deadlift: 150kg x 3 (330lb)

I have messed around with far too many different programs before (6 day Bodybuilding splits, Push-pull splits, Stronglifts etc.). I am going to try my best to stick to a 5/3/1 program for the next year or more. I have heard that this sort of program as with any other requires time and dedication to see the maximum benefits.

Day 1: OHP (shoulder and tricep accessory)
Day 2: off
Day 3: Deadlift (back and hamstring accessory)
Day 4: off
Day 5: Bench (chest and bicep accessory)
Day 6: Squat (quads and core accessory)
Day 7: off

I will do the main lift of the day first after warming up. Then I will move on to accessory work with 4 sets of 8-12 reps. The accessory work is from advice from the people that work in my gym but I am happy to take on any advice that others have.

I will generally try to eat more cleanly with the money I will save from not drinking as much. This will involve increasing the meat, good veges, good starchy carbs and decreasing my fructose, alcohol and trans fat intake. However, I do sometimes struggle to get enough calories in so any advice on cheap good eats would be highly appreciated.

Alright, enough jabbering heres my log:

[Krishpy]

17/05/2011
OHP 5,5,5 day:

OHP
20kg x 10-15 (three sets)
30kg x 5
32.5kg x 5
37.5kg x 11

Seated high incline DB press
20kg x 12
25kg x 8.5 (almost got 9)
25kg x 8
25kg x 7
27.5kg x 4

Weighted dip
7.5 x 8
7.5 x 10
7.5 x 8
7.5 x 5

One arm DB OHP
20 x 7 (right) 20 x 5 (left)
17.5 x 9 (right) 17.5 x 7 (left)
17.5 x 9 (right) 17.5 x 5 (left)
17.5 x 4 (right) 15 x 5 (left) - couldnt even do one 17.5 on left

Cable Skull crusher
18kg x 12+
21 x 10
21 x 9
21 x 8

[Krishpy]

18/5

Deadlift 5/5/5 day:

Deadlift
20kg x 10-15
60kg x 5 (three sets)
95 x 5
110 x 5
125 x 10

BB Bent over row
60 x 13
70 x 9
70 x 9
70 x 7.5
70 x 6

BB Shrugs
90 x 12
90 x 9.9
90 x 7
90 x 8
I don't think I am doing full range on these, will have to look whether I would be better lowering the weight or using dumbells.

Wide grip pull up
BW x 8
BW x 5
BW x 5
BW x 5
The guys in the gym advised me to go for a 60-90 second rest between sets, but this doesnt feel like enough for me to recover. Don't whether to just go on and hope my body adapts or take more time so I can lift heavier/ more reps?

Good mornings
50 x 12+
60 x 12+
90 x 11
90 x 11
Don't know about these, couldnt really feel it in my hamstrings or glutes - maybe I should try SLDL instead? or as well.

[Krishpy]

I realise that this week hasn't really fit my timetable in the introduction, but it should start to next week

20/5
Chest Press 5,5,5 day

Chest press
20kg x 10-15 (three sets)
50 x 5
57.5 x 5
65 x 12

DB Chest press
27.5kg x 13
30 x 9
30 x 9
30 x 8
30 x 5

Cable crossover
13kg x 12+
18 x 12
21 x 5
18 x 7
18 x 9
Need to focus more or getting the contraction from the pecs - could feel it more in anterior deltoids.

Didn't write down all of this workout but went on to do:

DB flies

DB pinwheel curls

DB concentration curls

[Krishpy]

Squat day 5,5,5 day

Back squat
20kg x 10 (three sets)
75 x 5
85 x 5
97.5 x 11

Front squat
60 x 10
60 x 10
60 x 10
60 x 10
These felt good today, can't feel it too much in my quads yet but previously have gone too heavy. Will focus on increasing slowly to let my body adapt to this position

BB bulgarian split squats
40 x 10 l+r
40 x 10
40 x 10
40 x 10
Could really feel these in my quads and stabilisers. I must of looked a little special when I was walking back from the gym.

Was going to do more volume and some core work but was starving. I must eat more before the squat sessions next time!

[Krishpy]

24/5
Back home this week, so gym is a bit different and didn't have my supplements or peri workout stuff. May account for weaker session.

Ohp 3,3,3 day

35kg x 3
40 x 3
42.5 x 7

High incline press

24 x 8
24 x 7
22 x 6
22 x 8 (needed a longer rest)

Dip (unweighted) - no weight belt in gym
Felt very fatigued
x10
x11
x10
x8

One arm DB OHP
too fatigued for this

Felt really shitty this session, started off fine with 5,3,1 lifts but arms felt like jelly afterwards. I think that I am going to reorganise my accessory movements a little. After I have done the main 5,3,1 lifts I will continue to lift heavy for a few more sets using CT HP Mass principles. After this I will do a lots of sets in the hypertrophy ranges.

[Krishpy]

27/5
Right this week has been a right off, thought I would be able to make it in normal amount of time but getting to the gym is more difficult at home. Since I have only managed to get to the gym twice this week, I decided to do bench press today, because it is one of my weaker lifts. Also I will probably be changing my schedule a little, because I feel like I can get in more days per week.
Maybe something more like, Sunday - OHP (Shoulder and tricep), Monday Squat (Hamstrings and lower back), Wednesday Bench (Chest and upper back - traps and rhomboids), Thursday Deadlift (Quads and abs), Friday Lats, Biceps and maybe calves.

Bench 3,3,3 day

Bench press
52.50 x 3
60 x 3
70 x 9 - could of gone for 10 but didn't feel safe without help
72.5 x 6
68.5 x 6
70 x 5
68.6 x 7 - felt easier then previous 68.5 for some reason

DB Bench press
28 x 11
30 x 10 (P.R)
30 x 7
30 x 8
30 x 5
28 x 9
28 x 9

DB Shrug
28 x 12
32 x 8
32 x 9
32 x 8
32 x8
32 x 6.5
24 x 11

Face pull
20 x 12
20 x 13
22.5 x 12
25 x 8
25 x 9

Liked this new volume, could probably do more, will assess with recovery time. Face pulls not really working for me, will see how inverted rows to the chest feel instead. Finding it difficult to find a good exercise for middle traps and rhomboids.

[Krishpy]

28/5

Back and biceps

Chin up
5kg x 9
5 x 7
5 x 6
2.5 x 8
2.5 x 7
X 10
X 5

BB bent over row
60 x 10
60 x 10
60 x 9
60 x 8
60 x 7

Seated row
Lvl 3 x 12
8 x 9
8 x 6
7 x 8
7 x 7

Pinwheel curl
12.5 x 12
15 x 5, 12.5 x 5
12.5 x 7

Wanted to do more biceps but gym was rammed.

[Krishpy]

29/5

Ohp press 531

32.5 x 5
37.5 x 3
42.5 x 8 (p.r.)
45 x 6
40 x 5
42.5 x 5
40 x 5

High incline press
25 x 8
25 x 8
22.5 x 5
20 x 11

Cable front raises----side raises-----reverse flys
3.75kg x 10------------ 3.75kg x 10-----3.75kg x 12
6.25 x 9----------------- 6.25 x l5, r7----6 x 9
6.25 x l8,r9------------- 3.85 x l9 r10---6 x 8

Dip
X 13
5kg x 12
6.25 x 9
6.25 x 9
6.25 x 9

Skullcrusher cable
13 kg x 12
16 x 12
18 x 12
21 x 9
21 x 8

[Krishpy]

Squat 531

80kg x 5
92.5 x 3
110 x 6
112.5 x 4
107.5 x 5
110 x 5
107.5 x 6

Sldl
100kg x 12
120 x 8
120 x 10
120 x 10
120 x 7

Leg extensions
15kg (each leg) x 12
20 x 12
25 x 8
25 x 9
25 x 7

Leg curl
10kg x 12
15 x 7
15 x 7

[Krishpy]

Bench 531

55kgx5
60x3
72.5x8 P.R(+2 reps)
75x5
70x7
72.5x6
70x5

Db bench press
30kgx12 P.R.(+2 reps)
32.5x9.5 (almost 10)
32.5x8
32.5x5

Cable fly
Standing
16kg x7
16x7
13x11
Seated - can feel more in pecs
13x9
13x7
8x15 - focusing on contraction

DB Shrug
32.5x13 P.R.(+4reps!)
35x10
35x12 P.R.
35x10
35x10
supersetted with resistance band reverse flies (don't know what to call this)

Face pull
31x12 - p.rs but not measured properly last workout
33x11

Very fatigued at this point so stopped.

[Krishpy]

02/06

Deadlift 531 - all my deadlifts are done from dead start (no touch and go)
110kgx5
125.5x3
137.5x8
140x6
135x5
137.5x5
135x0 - no gas left.

Front squat
60kgx10
65x8 p.r
65x10 p.r
65x5

Leg ext
20kgx12
25x12 p.r
30x12 p.r
31.25x10 p.r - big p.r but done on different day so...
31.25x8

Abdominal work with pallof presses

Going to look at http://www.T-Nation.com/free_online_article/most_recent/simple_strength_multimonth_program for some ideas for accessory work for legs mainly as it feels a little jumbled atm.

[Krishpy]

OHP - 5,5,5

So hungover....

When I finally made it to the gym there was only half an hour before closing time

OHP

30x5
35x5
40x11
42.5x6
37.5x9
40x5
37.5x6

Dip
6.25x10
6.25x8
6.25x5

[Krishpy]

Squat 5,5,5

80x5
90x5
102.5x11
105x8
100x
102.5x6
100x5

SLDL
120x9
120x10
120x2+8
120x6

BB Split Squat
40x10
50x8
50x8
50x8 (l) and x5 (r)

[Krishpy]

Bench 555

Really good session, had some energy drink with caffeine in before, really focussed and driven. May look into taking caffeine pre-workout regularly.
Going to use this http://www.exrx.net/Calculators/OneRepMax.html for calculating p.r.s for the main lifts. But it only works for sets with reps of 10 or under.

52.5x5
60x5
67.5x12
70x10 (P.R 1REP 93kg)
65x9
70x8
65x5

DB Press
35x6
32.5x8
32.5x3
30x7

Skullcrusher - did here as missed on OHP day
18x12
23x11
26x7
26x5

DB Shrug
40x12
42.5x7 x 3

Rhomboid/Rear delt band pulls

[Krishpy]

9/06

I warm up with 5x40%,5x50% and 5x60% or my 1RP on the main lifts

Deadlift 5,5,5

97.5x5
112.5x5
127.5x12
150x6 - (P.R. 1REP 174kg)
145x3
147.5x1 - no power left

Decided to do lat and bicep acc work as I knew couldn't make gym until sunday

W.Chins
BWx12
5x7
5x7
5x3 + BWx3
BWx3

BOR
60x10
60x8
60x9
60x8

Bicep work (Preacher curls, Pinwheel, Cheat curls)

[Krishpy]

12/06
OHP - 3,3,3

32.5x3
37.5x3
42.5x10 (P.R. 1REP 57kg)
50x5
45x6
47.5x3

Dip
6.25x12
7.5x10
8.75x10
8.75x8
10x8

Lateral raises/front raises (Cables)
Skullcrusher (Cable)

[Krishpy]

13/06

Squat 3,3,3

85x3
97.5x3
110x9 (P.R. 1REP 141kg)
120x4
115x4
115x4
110x5

Romanian DL
120x10
120x10
122.5x10
125x10 P.R.
125x10

Hamstring curls and leg extensions.

[Krishpy]

Bench 3,3,3 day

57.5x3
65x3
72.5x9 (had actually put the wrong weight on the let side so was 73.75)(PR 1REP MAX 95KG)
77.5x7
75x3
75x3

DB Bench press
35x8 (P.R)
35x5
32.5x6
32.5x6

Cable chest flies

DB Shrugs
40x12 (P.R)
42.5x8 (P.R)
42.5x8
42.5x5

Resistance band reverse flies

[Krishpy]

17/06

Deadlift 3,3,3 - Started using weight belt today, may use more depending on how i find it.

105 x 3
120 x 3
135 x 7 (wanted to try higher weight so stopped reps here)
165 x 4 (PR 1REP MAX: 180kg)
160 x 3
160 x 4
162.5 x 2
140 x 5

Trap bar deadlift - First time doing these, could really feel in quads
Bar x 15
+40 x 12
+80 x 10 x 4

Leg curls and ext

Need to start training my calves, they look like twiglets.