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atrain11b
12-14-08, 3:52 pm
For those of you who know me, I am finally settled into my new home, and its time I start lifting BIG again. There will be many obstacles to overcome down the road I am heading on, but with this Journal, and the help of the Animals out there, I feel my goals can be obtained.

Please feel free to comment, and ask questions. I will do my best to update this after each workout, and plan to track my measurements in here bi-weekly as well.

Primary Goal: Strength
Secondary Goal: Size
Overeall Goal: Add 25lbs+ to My 1 Rep Max for each lift

The Plan

I will be doing the Bill Starr 5X5 program for a minimum of 9 weeks as described here: http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

The only change to the program is on Mon and Weds I will not be doing the assistance movements. These are weighted Hypers and Situps. The reason for this is because I conduct Morning PT Mon-Fri in the Army that consist of Running, Pushups, and Situps most of those 5 days. I feel this could become overkill with this program.

If I do not hit the prescribed numbers for that day, I will repeat that day the following week until my goal numbers for that workout/week are met. I have downloaded the Excel Program and will be using it as a guide as I set these numbers.

If a day is missed in that weeks succession, that days numbers will be used for that day the following week.

I will try to follow this through for at least 9 weeks. If I am still making gains at week 9, I will add weeks to it accordingly.

Supplements

Animal Pak
Animal Flex
Animal Omega
Animal Pump
Animal Test (Cycled over the 9 Weeks)
Animal Stak (May be cycled in with the Test. Unsure as of this moment)
Uni Liver
EAA Stak
Torrent
Real Gains
Whey Protein
Casein Protein

Diet

Due to Morning Cardio, I will do my best to overcome the use of those calories with my diet, therefore I have decided to add Real Gains to accommodate for the calories burned in the morning.

My main diet goal is to get calories in. I will use both the mirror, and tape measure to monitor my diet. I am through with calorie counting. I have limited amount of hours in my day, and therefore will not waste them counting calories, when I could be eating.

*Note: Most of the meat to be used will be venison until I run out, then it will be back to Angus Beef

Mon-Fri
Wakeup: 1 Scoop Whey, Banana, Animal Test
Morning Army PT (Cardio Based)
Meal 1: 4 whites, 1 bowl Cottage Cheese, 1 Bowl Grapes/Cantaloupe, 1 Bowl Oatmeal, Milk, Animal Pak
Meal 2: Real Gains
Meal 3: Meat, Veggie, Carb, Milk, Animal Flex
Meal 4: 1 Bag Beef Jerky, Animal Omega
Pre Workout: Apple, and 1 scoop Whey
Workout (Mon, Weds, Fri)
Post Workout: Torrent
Meal 5: Meat, Veggie, Carb, Milk
Meal 6: 1 Cup Cottage cheese and Natty PB, or 1 Scoop Casein and Natty PB

Sat and Sun are basically the same, except my Meal 1’s have bacon, biscuits, eggs over easy, etc. Good American Breakfasts

Fridays my postworkout meal is Wendy’s; Double with Ketchup and Pickle only, a baked potato, and Diet Coke.

Current Stats

Height: 6’
Weight: 185
Waist: 34 ½”
Shoulders: 49”
Chest: 41 ½”
Biceps: 13 ½” Cold 15 ½” Flexed
Forearms: 12 ¼”
Neck: 15 ¾”
Thighs: 23 1/8”
Calves: 14 ¾”

Estimated 1 Rep Maxes:

Bench: 255
Squat: 310
Deadlift: 355
Incline: 210
Row: 205

SizeMatters
12-14-08, 5:09 pm
im in.

Phil800101
12-15-08, 12:05 am
Looks like a solid plan my man! How is everything?

Themostocles
12-15-08, 12:13 am
Glad to have you back bro, been wondering where you were at. That is SOLID stack. Can't wait to see what the program does for you. Now get to liftin ;). -T.

rob_in_korea
12-15-08, 12:50 am
Welcome back atrain. Your plan looks great, I'll be here for the ride....

-Rob

atrain11b
12-15-08, 3:12 pm
Thanks all, glad to have everyone aboard!

atrain11b
12-15-08, 3:12 pm
Monday Dec 15

AM: Morning PT Canceled

PM: Gym 1230-1330

Squat; 125/5, 160/5, 190/5, 225/5, 255/5
Bench; 105/5, 130/5, 155/5, 180/5, 210/3
Row; 85/5, 105/5, 130/5, 150/5, 170/5

Started Animal Test today, felt no effects as of Day 1.

Pizzalamp
12-15-08, 9:15 pm
thanks for stopping by my journey:)
yours looks good my friend...consider me subbd...

Themostocles
12-16-08, 12:12 am
Monday Dec 15

AM: Morning PT Canceled

PM: Gym 1230-1330

Squat; 125/5, 160/5, 190/5, 225/5, 255/5
Bench; 105/5, 130/5, 155/5, 180/5, 210/3
Row; 85/5, 105/5, 130/5, 150/5, 170/5

Started Animal Test today, felt no effects as of Day 1.

Looks like a great start Atrain! -T.

Phil800101
12-16-08, 2:24 am
Killer session bro, nice work! Looks like a great start.

Firedrake
12-16-08, 9:02 pm
Monday Dec 15

AM: Morning PT Canceled

PM: Gym 1230-1330

Squat; 125/5, 160/5, 190/5, 225/5, 255/5
Bench; 105/5, 130/5, 155/5, 180/5, 210/3
Row; 85/5, 105/5, 130/5, 150/5, 170/5

Started Animal Test today, felt no effects as of Day 1.

Nice work in that time, and give the Test 48-72 hours at least to kick in.

Themostocles
12-17-08, 2:45 am
Glad too see you heading towards powerlifting Atrain. Welcome to the darkside lol. -T.

The Sun
12-17-08, 3:05 am
subbed, like linear progression.

atrain11b
12-17-08, 8:05 pm
Nice work in that time, and give the Test 48-72 hours at least to kick in.

Felt something different today, still unsure if its diet or Test, I have a feeling I'll be feeling it soon! Thanks for stopping by


Glad too see you heading towards powerlifting Atrain. Welcome to the darkside lol. -T.

T, my man, glad to see you in here. Loving this Powerlifting, got many un answered questions, and Muscle and Fitness is not realing answering them. Thank goodness for the F O R V M


subbed, like linear progression.

Thanks for joining me!

atrain11b
12-17-08, 8:06 pm
Wednesday Dec 17 (Week 1)

Squat: 125/5, 160/5, 190/5, 190/5
Incline Bench: 110/5, 130/5, 150/5, 170/5
Deadlift: 180/5, 220/5, 255/5, 290/5 (All Raw, had straps on hand in case)

Second workout of the Official first week of the 5x5 program. I failed to mention I experimented slightly with the program prior to starting; I basically did week 1 and 2 to figure out where I stood on my 5 rep maxes. Essentially this program was built based on that experiment, and the result of those lifts.
I only say this to remind myself that this program will work, although it may seem easy now, I know it will get harder, and that eventually I will stall. as I slightly did on Monday with my bench.

The hardest part of this program is the down time, and simplicity of the lifts. I am so used to lifting Mon-Friday on either a 4 or 5 day split, that cutting down to 3 with a few exercises has me jonesing for more. However I understand the importance of both the workout, and the need for rest.

As for Animal Test, day 3 brought no noticeable effects. Continuing to monitor.

rob_in_korea
12-18-08, 3:59 am
Solid workouts atrain. In the next few days you should start feeling sore as hell from Test.

-Rob

Themostocles
12-18-08, 4:17 am
Wednesday Dec 17 (Week 1)

Squat: 125/5, 160/5, 190/5, 190/5
Incline Bench: 110/5, 130/5, 150/5, 170/5
Deadlift: 180/5, 220/5, 255/5, 290/5 (All Raw, had straps on hand in case)


The advance will come on faster than you expect. I got a guy in the gym doing a 5x5 and his numbers are moving up fast as hell. I would really avoid using straps for deads. I would just use and over-under grip. If you are going to powerlift, only use the equipment you are allowed to use in a meet. -T.

Phil800101
12-19-08, 3:40 am
Sick session Bro! I bet you'll get some great results from this program, especially with the Test.

atrain11b
12-19-08, 4:47 pm
The advance will come on faster than you expect. I got a guy in the gym doing a 5x5 and his numbers are moving up fast as hell. I would really avoid using straps for deads. I would just use and over-under grip. If you are going to powerlift, only use the equipment you are allowed to use in a meet. -T.

Yeah, I can already feel the difference of just one full week. The numbers I did today (below) were close to those on Monday, however they felt easier, yet the assistance exercises felt harder. Can't wait to start seeing those PR's after week 4.


Sick session Bro! I bet you'll get some great results from this program, especially with the Test.

Hoping so Phil. Heard nothing but good things about Test, so lets see what we can do!

atrain11b
12-19-08, 4:47 pm
Friday Dec 19 (Week 1)

AM: PT; Pushups, Situps, and Lower Body improvement. Time 90 minutes.

PM: Gym

Squat: 125/5, 160/5, 190/5, 220/5, 260/3, 190/8
Bench: 105/5, 130/5, 155/5, 180/5, 215/3, 155/8
Row: 85/5, 105/5, 125/5, 150/5, 170/3, 130/8

Assistance:
Weighted Dips: 35/8, 35/6, 35/4,
Barbell Curls: 65/8, 75/8, 85/5
DB Tri Extension: 70/8, 75/5, 70/3 (Went to heavy to quick)

Finished off with some Torrent, and a good meal. Incorporated the Mr. Dead Puppy Power Walks with my Basset.

Animal Test: Not sure if it’s the test, or the program, but I was hungry for those weights today. Felt I could have done more reps with more weight. However I know the importance is not to blow out early, so taking it in stride as the program prescribes. Had a ridiculous amount of energy today.

Firedrake
12-19-08, 5:14 pm
Good for you! The numbers look good, the energy level's high -- you're on the (you'll pardon the pun, I hope) A-Train!

Themostocles
12-19-08, 10:46 pm
Animal Test: Not sure if it’s the test, or the program, but I was hungry for those weights today. Felt I could have done more reps with more weight. However I know the importance is not to blow out early, so taking it in stride as the program prescribes. Had a ridiculous amount of energy today.

The program is designed for optimal recovery and growth, stick by it and you won't regret it. I haven't tried test, but I here it an awesome product. Really looking forward to seeing your results.


Good for you! The numbers look good, the energy level's high -- you're on the (you'll pardon the pun, I hope) A-Train!

You need to be slapped for that pun lol. -T.

Phil800101
12-20-08, 1:09 am
Great session bro! Good call on not overexerting yourself, sounds like the program and the Test are agreeing with you, very nice.

atrain11b
12-22-08, 5:25 pm
Good for you! The numbers look good, the energy level's high -- you're on the (you'll pardon the pun, I hope) A-Train!

I pardon the pun. Just feels good to lift again. Hopefully this train doesn't get de-railed anytime soon.


The program is designed for optimal recovery and growth, stick by it and you won't regret it. I haven't tried test, but I here it an awesome product. Really looking forward to seeing your results.
-T.

Sticking to it. Promise you that. As for Test, I am loving it. I feel alive, and strong. Could be the diet also, but the diets not much different then usual. I don't know yet.


Great session bro! Good call on not overexerting yourself, sounds like the program and the Test are agreeing with you, very nice.

Thanks Phil, just trying to do everything right, and by the book. Loving both the program, and Test.

atrain11b
12-22-08, 5:26 pm
Monday Dec 22 (Week 2)

Squat: 130/5, 165/5, 195/5, 230/5, 260/5
Bench: 110/5, 135/5, 160/5, 185/5, 215/5
Row: 90/5, 110/5, 135/5, 155/5, 175/5

Assistance:
Weighted Hypers: 25/15, 25/12
Weighted Situps: 25/25, 25/25, 25/20, 25/20

Continuing to nail all weights for all sets along the progression. Weight feels good, sometimes almost to light. Bench is still the weakness. Wobbly on the last set, however completed all 5 reps with good movement, just a little shaky on the last set. Looking forward to Week 5 and on when most lifts become PRs. Went ahead and did the Assistance Ab related exercises due to morning PT not focusing on Abs as normal.

Themostocles
12-22-08, 10:17 pm
On your bench, try to pull the bar apart as you go down. It will help engage your front delts to stabalize the bar. Also tuck your elbows in as you come down and flare them out as you go up. -T.

Phil800101
12-23-08, 11:49 pm
Killer session bro! Keep up the great work.

The Sun
12-24-08, 4:11 am
squeeze the bar on the bench as hard as you can, this will rigid your body and allow you to explode harder.

great progress, I'll take your numbers any day.

atrain11b
12-24-08, 2:38 pm
On your bench, try to pull the bar apart as you go down. It will help engage your front delts to stabalize the bar. Also tuck your elbows in as you come down and flare them out as you go up. -T.


squeeze the bar on the bench as hard as you can, this will rigid your body and allow you to explode harder.

great progress, I'll take your numbers any day.

Paid attention to the tips given here, and applied them to my Incline Bench today. I was more stable, and nailed my numbers with no problem. Will continue to do this on my Bench next week, to see how it goes.

Thanks to the both of you.


Killer session bro! Keep up the great work.

Thanks Phil, will do.

atrain11b
12-24-08, 2:39 pm
Wednesday Dec 24 (Week 2)

Am (0630): 4 mile run

PM (1200): Gym

Squat: 130/5, 165/5, 195/5, 195/5
Incline Bench: 115/5, 135/5, 155/5, 175/5
Deads: 175/5, 185/5, 225/5, 260/5, 300/3

Felt great, failed on the 300 attempt for 5, I know I can lift that weight. It felt good, lift off was fine, could not lockout on rep 4. Biggest concern now is managing a 5x5 Powerlifting type workout, with Army PT. The workouts feel good, however, my morning runs are painful, quads are tight (even with stretching 3x a day), and I feel all the running is slowly affecting my Squats/Deads. I will not blame the Deadlift failure on the runs. However I will continue to watch my progress on both. Will advance on all other lifts, however, next week, I will repeat the same weight with those Deads until I hit my target, then up the weight. I hope it was something uncontrollable, and hope I do not have to reset back on the Deads this early into the program.

I need to find a way to continue to up my weights, and better my run times. I hope these 2 do not try to cancel each other out, and I begin to fail on both.

Themostocles
12-24-08, 4:15 pm
Where is your sticking point on deads? How is your form? Can you take a vid of it? Deads is where I excel and I have alot of info and tips to help you out on it. -T.

atrain11b
12-24-08, 5:15 pm
Where is your sticking point on deads? How is your form? Can you take a vid of it? Deads is where I excel and I have alot of info and tips to help you out on it. -T.

I guess I could video it in the basement, they felt fine, I believe the form is good. I got stuck dragging it up the thigh, didn't get that lockout a the top I usually do.

The only thing I did different this time was keeping it tight to the body, I mean tight as in my knees, and shins are scraped up good this time. I felt I was hanging it to far away from the legs on previous pulls.

I'll video it this weekend, so you can see.

Themostocles
12-24-08, 5:20 pm
Ill definitely check out the video. It could be a couple of things, but tight to the body is great. But from what you said, I don't think its leg drive. Rows and rackfulls will help break tha weak spot, that and more deads lol. -T.

atrain11b
12-24-08, 6:23 pm
Ill definitely check out the video. It could be a couple of things, but tight to the body is great. But from what you said, I don't think its leg drive. Rows and rackfulls will help break tha weak spot, that and more deads lol. -T.

My leg drive feels fine. I think it might also be the fact that I based my 5 rep max off touch and goes, (I do these by counting to 3, when I set it on the floor, true dead) and also the fact that I haven't done them in about 2 months. I'll incorporate rackpulls and the like to this 5x5 later. I do rows on Mondays and Fridays.

Either way, I'll do this weeks numbers next week, and I'll video some this weekend, thanks for the help.

Pizzalamp
12-24-08, 10:51 pm
merry xmas my friend! enjoy the holiday!

calcaneous
12-25-08, 11:10 am
i started this same routine after reading about it in the link that you posted. I have to thank you because im loving it so far.

atrain11b
12-26-08, 7:28 pm
merry xmas my friend! enjoy the holiday!

Hope you had a good one as well. Any Christmas I am home for is a good one for me.


i started this same routine after reading about it in the link that you posted. I have to thank you because im loving it so far.

Well, don't thank me. I just presented it. Your the one carrying through, and crushing those weights. Do you have a journey going, if so hit me up with the link. Thanks for stopping by.

atrain11b
12-26-08, 7:29 pm
Friday Dec 26 (Week 2)

Squat: 130/5, 165/5, 195/5, 230/5, 270/3, 195/8
Bench: 110/5, 135/5, 160/5, 185/5, 220/3, 160/8
Row: 90/5, 110/5, 130/5, 155/5, 180/3, 130/8

Assistance:
Weighted Dips: 35/8, 35/8, 35/8
BB Curls: 65/8, 85/8, 85/5
Tricep Extensions: 50/8, 60/8, 70/8

All in all a great workout. Hit all targeted weights for the desired reps. Set a PR on those weighted dips. First time completing 3 sets with a 35lb weight, now will add 5lbs more to each set with the goal of 8 reps. When I nail 40lbs x 3sets of 8, I will move on up to a 45lb plate.

Themostocles
12-26-08, 7:45 pm
Making the fat guy jealous with those dips lol. Doing my bodyweight for those kinda reps is hard ;). -T.

Pizzalamp
12-26-08, 7:51 pm
great workout indeed! nice!!

rob_in_korea
12-27-08, 4:38 am
Solid workouts atrain. Keep up the great work....

-Rob

atrain11b
12-29-08, 7:19 pm
Making the fat guy jealous with those dips lol. Doing my bodyweight for those kinda reps is hard ;). -T.

No need to be jealous, everyone has their strengths. and weaknesses. Plus I doubt your fat, just thick.

T, I still owe you a video of some Deads, should have it to you sometime this week.


great workout indeed! nice!!

Thanks.


Solid workouts atrain. Keep up the great work....

-Rob

Thanks Rob, will do!

atrain11b
12-29-08, 7:20 pm
Monday Dec 29 (Week 3)

AM: 2 1/2 Mile Run

PM: Gym

Squat: 135/5, 170/5, 200/5, 235/5, 265/5
Bench: 115/5, 140/5, 165/5, 190/5, 220/5
Row: 90/5, 115/5, 140/5, 160/5, 180/5

Assistance:
Weighted Hypers: 35/12, 35/10
Weighted Situps: 25/25, 25/25, 25/20, 25/15

Overall good workout, lost 5 reps on my situps, however added weight with some consistency to the Weighted Hypers. Bench felt better then normal, fought on the 220. Squats were good up until the last 2 sets, wobbled more then normal, but got the weight up. Concentrating on form during my lighter sets just to make sure I am not trying to overdo myself on the heavier sets, and lose the fundamentals in the process.

Diet has been as clean as I could through Christmas, yet did not pay it any attention on Christmas day.

Animal Stack Update:
Feeling as if the stack is working very well. I feel as if I am gaining some quality weight. I have not weighed or measured, but I have looked in the mirror, and my shirts fit tighter and better. Pants are still about the same in the waist, however tighter in the thighs. Feels good after 2 weeks. I know its only 2 weeks, that’s why I plan to BF test myself this Sunday to make sure I still have that under control. Not saying its only the supps, but they are contributing. Its hard work, and tons of food, however I currently fell that Test and some of the other Foundational supps are adding to my overall weight gain, even within 2 weeks. I have always ran this stack, but not with the quickness of thickness I am seeing now. The only additional supp that I am using is Test. You take that last sentence for what its worth.

Pizzalamp
12-29-08, 7:28 pm
solid job a
the weighted hypers are looking good

Themostocles
12-29-08, 7:58 pm
Solid work brother. What kind of stance do you use on your squats? That animal test sounds like some good shit, might have to give it a whirl in a month or two. -T.

Phil800101
12-30-08, 1:15 am
Wednesday Dec 24 (Week 2)

Am (0630): 4 mile run

PM (1200): Gym

Squat: 130/5, 165/5, 195/5, 195/5
Incline Bench: 115/5, 135/5, 155/5, 175/5
Deads: 175/5, 185/5, 225/5, 260/5, 300/3

Felt great, failed on the 300 attempt for 5, I know I can lift that weight. It felt good, lift off was fine, could not lockout on rep 4. Biggest concern now is managing a 5x5 Powerlifting type workout, with Army PT. The workouts feel good, however, my morning runs are painful, quads are tight (even with stretching 3x a day), and I feel all the running is slowly affecting my Squats/Deads. I will not blame the Deadlift failure on the runs. However I will continue to watch my progress on both. Will advance on all other lifts, however, next week, I will repeat the same weight with those Deads until I hit my target, then up the weight. I hope it was something uncontrollable, and hope I do not have to reset back on the Deads this early into the program.

I need to find a way to continue to up my weights, and better my run times. I hope these 2 do not try to cancel each other out, and I begin to fail on both.


Friday Dec 26 (Week 2)

Squat: 130/5, 165/5, 195/5, 230/5, 270/3, 195/8
Bench: 110/5, 135/5, 160/5, 185/5, 220/3, 160/8
Row: 90/5, 110/5, 130/5, 155/5, 180/3, 130/8

Assistance:
Weighted Dips: 35/8, 35/8, 35/8
BB Curls: 65/8, 85/8, 85/5
Tricep Extensions: 50/8, 60/8, 70/8

All in all a great workout. Hit all targeted weights for the desired reps. Set a PR on those weighted dips. First time completing 3 sets with a 35lb weight, now will add 5lbs more to each set with the goal of 8 reps. When I nail 40lbs x 3sets of 8, I will move on up to a 45lb plate.


Monday Dec 29 (Week 3)

AM: 2 1/2 Mile Run

PM: Gym

Squat: 135/5, 170/5, 200/5, 235/5, 265/5
Bench: 115/5, 140/5, 165/5, 190/5, 220/5
Row: 90/5, 115/5, 140/5, 160/5, 180/5

Assistance:
Weighted Hypers: 35/12, 35/10
Weighted Situps: 25/25, 25/25, 25/20, 25/15

Overall good workout, lost 5 reps on my situps, however added weight with some consistency to the Weighted Hypers. Bench felt better then normal, fought on the 220. Squats were good up until the last 2 sets, wobbled more then normal, but got the weight up. Concentrating on form during my lighter sets just to make sure I am not trying to overdo myself on the heavier sets, and lose the fundamentals in the process.

Diet has been as clean as I could through Christmas, yet did not pay it any attention on Christmas day.

Animal Stack Update:
Feeling as if the stack is working very well. I feel as if I am gaining some quality weight. I have not weighed or measured, but I have looked in the mirror, and my shirts fit tighter and better. Pants are still about the same in the waist, however tighter in the thighs. Feels good after 2 weeks. I know its only 2 weeks, that’s why I plan to BF test myself this Sunday to make sure I still have that under control. Not saying its only the supps, but they are contributing. Its hard work, and tons of food, however I currently fell that Test and some of the other Foundational supps are adding to my overall weight gain, even within 2 weeks. I have always ran this stack, but not with the quickness of thickness I am seeing now. The only additional supp that I am using is Test. You take that last sentence for what its worth.

Awesome sessions bro, congrats on the PRs! Looks like this new split/supp routine is really agreeing with you. Keep on killing it my man!

As for balancing the lifting with PT, you ever talk to Robert (idskenpo) on here? I know he's managed to balance the two very well. He's deployed right now, but he gets on the Forvm every now and then. If you haven't already, maybe try shooting him a PM, as I'm sure he'd have some great suggestions.

atrain11b
01-02-09, 7:00 pm
Wednesday Dec 31 (Week 3)
Squat: 135/5, 170/5, 200/5, 200/5
Incline Bench: 120/5, 140/5, 160/5, 180/5
Deads: 185/5, 225/5, 260/5, 300/5

Nailed the Deads, the numbers nailed this week were the numbers that I should have nailed last week. Therefore I am one week behind on the progression of my Deads. However, everything else is still on track.

atrain11b
01-02-09, 7:01 pm
Friday Jan 02 (Week 3)

Squats: 135/5, 170/5, 200/5, 235/5, 275/3, 200/8
Bench: 115/5, 140/5, 165/5, 190/5, 225/3, 165/8
Rows: 95/5, 115/5, 135/5, 160/5, 185/3, 135/8

Assistance:
Weighted Dips: 45/8, 45/8, 45/8 (Fuck Yeah PRs)
BB Curls: 65/8, 75/8, 85/5
Tri Extensions: Did not complete

Currently on 24 hour duty, found some spare time to sneak out and get a workout in. Had to watch my cell in case I was needed. Hate having the cell in the gym. However it didn’t mess my worout up at all until the end, had to leave before my last exercise.

I have no clue where those weighted dips came from. Goal was to try 40 for 8 on all sets then add weight. Had some stored up energy and said “fuck it, lets go big” nailed 45lbs on all 3 sets. Huge PR for me. Don’t know where that strength came from. All in all, a great workout.

Looking forward to Fri next week, where all lifts should be PRs.

Pizzalamp
01-02-09, 7:14 pm
oh yeah nice job man...real good workout!
love the dips! weighted ftw

shizz702
01-02-09, 7:29 pm
I'm definitely subbing to this! I'm doing the exact same routine as you right now bro, if you get a chance check out my journey.

Strong on those weighted dips bro, very solid work you are putting in here!

atrain11b
01-02-09, 7:35 pm
oh yeah nice job man...real good workout!
love the dips! weighted ftw

Thanks, loving the dips no too. Guess I need to buy my own belt now.


I'm definitely subbing to this! I'm doing the exact same routine as you right now bro, if you get a chance check out my journey.

Strong on those weighted dips bro, very solid work you are putting in here!

Thanks for subbing, I'm heading over to your Journey now.

Phil800101
01-03-09, 1:54 am
Sick sessions my man, congrats on the PRs! Hell yeah bro, keep up the outstanding work and you'll be hitting PRs all over the place.

rob_in_korea
01-03-09, 3:01 am
Outstanding workouts atrain. Great job on the weighted dips.

-Rob

Themostocles
01-03-09, 11:14 am
Great that you got that workout in. Those dips are impressive, and your other numbers are coming up fast. Have a great weekend. -T.

pedraza
01-03-09, 11:45 am
congrats on your pr. workout looking really good

PAL
01-03-09, 3:49 pm
Friday Dec 19 (Week 1)

AM: PT; Pushups, Situps, and Lower Body improvement. Time 90 minutes.

PM: Gym

Squat: 125/5, 160/5, 190/5, 220/5, 260/3, 190/8
Bench: 105/5, 130/5, 155/5, 180/5, 215/3, 155/8
Row: 85/5, 105/5, 125/5, 150/5, 170/3, 130/8

Assistance:
Weighted Dips: 35/8, 35/6, 35/4,
Barbell Curls: 65/8, 75/8, 85/5
DB Tri Extension: 70/8, 75/5, 70/3 (Went to heavy to quick)

Finished off with some Torrent, and a good meal. Incorporated the Mr. Dead Puppy Power Walks with my Basset.

Animal Test: Not sure if it’s the test, or the program, but I was hungry for those weights today. Felt I could have done more reps with more weight. However I know the importance is not to blow out early, so taking it in stride as the program prescribes. Had a ridiculous amount of energy today.

I Know what you mean when you talk about being hungry for weights, Ironically I started this same program dec. 15 08. I had a hard time figuring my 5 rep max's so I think I started a little low, and when I finnish each session I want to do more. I too feel I could go for more weight and reps at the end. but when I finnished out week 3 yesterday my strength was starting to diminish at the top set so I think it's starting to kick in. I look foward to following you thread. The simplicity of this program has you wanting for more, dicipline is half the battle, sometimes less is more.

Pizzalamp
01-04-09, 2:18 pm
tear it up this week man!

simpleguy
01-05-09, 11:43 am
solid workout bro, those PRs on the dips are great... the other lifts are looking solid as well

V
01-05-09, 3:23 pm
I have been following Bill Starr's 5x5 linear for 6 months, too. Am getting good results with it and just started logging my results on the forum, mainly because today has been my first day on the Pak & the Pump.

Respect for the great weights on the squats.

Quick question: How do you actually swallow all the pills? I did a stupid stupid thing this morning and took about 3 pills of the Pak each time I swallowed. Ended up with serious stomach aches. Then I took the Pump one pill at a time, drinking a small amount of water with each one, but I feel like I drank too much water. I ended up puking after my workout ( 2 weeks of winter vacationing yet I started with the same weights as back then ) and I still had pill remains in my stomach, after about 2 hours.

Yep, I'm here to learn. Subscribing to your thread because I want to see mainly what you eat and how your weights progress.

atrain11b
01-05-09, 7:20 pm
Sick sessions my man, congrats on the PRs! Hell yeah bro, keep up the outstanding work and you'll be hitting PRs all over the place.

Thanks Phil, looking forward to the upcoming PRs.


Outstanding workouts atrain. Great job on the weighted dips.

-Rob

Thanks Rob, loving the dips, would love to go with 2 45s sometime down the road.


Great that you got that workout in. Those dips are impressive, and your other numbers are coming up fast. Have a great weekend. -T.

Thanks T, hope you had a great weekend as well, I just hope the numbers don't come up to fast and I stall early. But that can be fixed when it happens.


congrats on your pr. workout looking really good

Thanks for stopping by, and appreciate the comment.


I Know what you mean when you talk about being hungry for weights, Ironically I started this same program dec. 15 08. I had a hard time figuring my 5 rep max's so I think I started a little low, and when I finnish each session I want to do more. I too feel I could go for more weight and reps at the end. but when I finnished out week 3 yesterday my strength was starting to diminish at the top set so I think it's starting to kick in. I look foward to following you thread. The simplicity of this program has you wanting for more, dicipline is half the battle, sometimes less is more.

I can relate to everything you just said, especially the: "simplicity of this program has you wanting for more, dicipline is half the battle, sometimes less is more"...

I could not agree more with this. Are you running a log here on the FORVM, if so hit me up with the link, so I can follow along.


tear it up this week man!

Thanks Pizzal, looking forward to one heck of a week.


solid workout bro, those PRs on the dips are great... the other lifts are looking solid as well

Thanks simpleguy. Hoping the other lifts get as good or better then those dips.


I have been following Bill Starr's 5x5 linear for 6 months, too. Am getting good results with it and just started logging my results on the forum, mainly because today has been my first day on the Pak & the Pump.

Respect for the great weights on the squats.

Quick question: How do you actually swallow all the pills? I did a stupid stupid thing this morning and took about 3 pills of the Pak each time I swallowed. Ended up with serious stomach aches. Then I took the Pump one pill at a time, drinking a small amount of water with each one, but I feel like I drank too much water. I ended up puking after my workout ( 2 weeks of winter vacationing yet I started with the same weights as back then ) and I still had pill remains in my stomach, after about 2 hours.

Yep, I'm here to learn. Subscribing to your thread because I want to see mainly what you eat and how your weights progress.

First off thanks for stopping by and subbing. Also do could you hook me up with the link to your Journey? I'll post my daily diet each day for you if you would like, but what I have on page one is pretty much how it is everyday with a few additions here and there.

What I find most important for me working with limited time to truly eat, is bags of beef jerky, protein bars, and milk. I force these in between meals, and I drink a minimum of 8ozs of WHOLE milk per meal, my post workout meal is Fat Free milk.

As for the paks of pills, I started out like you with just a few at a time until they were all down. Now I just open the pak, and toss them back with about 8oz of water or more. Its rough at first but you'll get use to it, trust me. Heres a few links you may want to look into:

I Cant Swallow Pills To Save My Life
http://forum.animalpak.com/showthread.php?t=19475&highlight=swallow+pak+pills

Any Tips???
http://forum.animalpak.com/showthread.php?t=19247&highlight=swallow+pak+pills

Animal Pak & A Protein Shake?
http://forum.animalpak.com/showthread.php?t=17770&highlight=swallow+pak+pills

Animal Pak Help!!!
http://forum.animalpak.com/showthread.php?t=17481&highlight=swallow+pak+pills

Large Pills In Animal Pak
http://forum.animalpak.com/showthread.php?t=12276&highlight=swallow+pak+pills

atrain11b
01-05-09, 7:26 pm
Monday Jan 05 2009 (Week 4)

AM: Morning PT
Light Run, with Pushups, Situps, etc. Nothing to strenuous.

PM: Gym
Squats: 140/5, 175/5, 205/5, 240/5, 270/5
Bench: 120/5, 145/5, 170/5, 195/5, 225/5
Rows: 95/5, 120/5, 145/5, 165/5, 185/5

Assistance:
Did not do, was very short on time and was unable to get them in. Since these are weighted movements, I will make up them tomorrow after morning PT.

shizz702
01-05-09, 8:17 pm
Solid work brotha, keep making that steady progress!

For your assistance lifts, were they just the weighted hypers and situps? No worries on having to cut it short, just make up for it later like you planned on doing.

Themostocles
01-05-09, 8:57 pm
You got the main stuff in, and that bench is looking excellent. -T.

Firedrake
01-05-09, 11:54 pm
Monday Jan 05 2009 (Week 4)

AM: Morning PT
Light Run, with Pushups, Situps, etc. Nothing to strenuous.

PM: Gym
Squats: 140/5, 175/5, 205/5, 240/5, 270/5
Bench: 120/5, 145/5, 170/5, 195/5, 225/5
Rows: 95/5, 120/5, 145/5, 165/5, 185/5

Assistance:
Did not do, was very short on time and was unable to get them in. Since these are weighted movements, I will make up them tomorrow after morning PT.

Great looking sessions -- you're definitely moving forward!

Phil800101
01-06-09, 4:30 am
Solid session bro! Looks like a great start to the week.

PAL
01-06-09, 4:54 am
[QUOTE=atrain11b;604119]I can relate to everything you just said, especially the: "simplicity of this program has you wanting for more, dicipline is half the battle, sometimes less is more"...

I could not agree more with this. Are you running a log here on the FORVM, if so hit me up with the link, so I can follow along.



Not running a log just yet, I gotta git my shit together, Im not sure if i should backlog everything to this point or just dive in where I'm at (week 4). I will probably start one in week 6. Anyhow I subb'd your journey to keep it interesting, your puttin up bigger numbers than I so it keeps me motivated. good work man-PAL

Carpe Diem P.T
01-06-09, 7:57 am
good to see all is going well for you mate!

V
01-06-09, 11:15 am
If your meal is pretty much the same, I'll have to study the first page a little bit more and see what I could add to mine. Ate a big bowl of oatmeal along with the necessary amount of milk and I feel pretty good about myself. Ate this after a good amount of chicken meat and veggies. Not too impressive, but if I keep it up, I think I'm going to get to this month's goal, to add 3KG of muscle. (Is 3KG of weight on the counter equal to 3KG of muscle? Of course, one would deduct some fat out of this, but is this correct?)

http://forum.animalpak.com/showthread.php?p=604765

Here's my Journal.

mjsef88
01-06-09, 8:12 pm
Hey atrain, Didn't know you got a new log. Saw you post in that idiot's Army thread, figured I'd stop by and re-subscribe.

How are things going man?

JustJ
01-06-09, 9:11 pm
Your log caught my eye because I love 5x5 programs and am thinking about going back to one myself. I've done Bill Starr's, Madcow's, and the Texas Method (which was my favorite). I'm kind of thinking about doing my own version of a 5x5, but am debating between increasing the weight each set, or keeping the same weight for each set and just upping it each workout (which is what I'm leaning towards). Keep up the good work.

Pizzalamp
01-06-09, 9:19 pm
Monday Jan 05 2009 (Week 4)

AM: Morning PT
Light Run, with Pushups, Situps, etc. Nothing to strenuous.

PM: Gym
Squats: 140/5, 175/5, 205/5, 240/5, 270/5
Bench: 120/5, 145/5, 170/5, 195/5, 225/5
Rows: 95/5, 120/5, 145/5, 165/5, 185/5

Assistance:
Did not do, was very short on time and was unable to get them in. Since these are weighted movements, I will make up them tomorrow after morning PT.

good session bro

Littlefry
01-06-09, 10:15 pm
Monday Jan 05 2009 (Week 4)

AM: Morning PT
Light Run, with Pushups, Situps, etc. Nothing to strenuous.

PM: Gym
Squats: 140/5, 175/5, 205/5, 240/5, 270/5
Bench: 120/5, 145/5, 170/5, 195/5, 225/5
Rows: 95/5, 120/5, 145/5, 165/5, 185/5

Assistance:
Did not do, was very short on time and was unable to get them in. Since these are weighted movements, I will make up them tomorrow after morning PT.


Im glad to see more and more people hopping on the 5x5 boat. Its one of the best programs out there, and during a bulk its a must in my opinion. You cant go wrong with compounds and heavy ass weight. Stick with this program and you will see gains in both strenght and mass atrain. I have ran it for 4 cycles already and it jsut keeps getting better. It a simple, yet very effective program. Feel free to stop by and check out my 5x5 journal, and drop me any question you may have about the program.

R.Bearse1
02-20-09, 3:19 am
HEY BRO!!! Welcome back to the States!! Things are lookin good in here, i'm back and strapped in for this ride as well

JustJ
02-28-09, 9:15 pm
looking strong. how those barbell rows treatin you? ive been stalled on them for awhile

atrain11b
03-02-09, 9:14 pm
I have had a hectic pass few months, that have non the less messed up my training. I lost a month do to a Military mission, but luckily finished my cycle of Test and a few more weeks of my 5x5 prior to the start of that mission. Will say the gains I saw both in meet on the bones, and weight added to lifts was great. However, I still have one can left, and will not use it until I am confirmed of not messing up the cycle schedule.

Another few weeks were lost to me getting Lasik eye surgery. Today was the first day I was able to lift since the procedure. I am currently in Oklahoma on another military mission, but I am making time to get into the gym starting today.

I am currently unable to dedicate the amount of time, and food dedicated to advancing using my 5x5, although the days per week of lifting are less then a normal hypertrophy workout, the fact that if I miss one day, it sets me back an entire week. Unlike with a hypertrophy type workout, I can bump that workout to the next day, or add it to the next time I can workout, end result is easier makeup.

Do to me needing something flexible with my current schedule, I will not re-start my 5x5 that I was doing so well on, instead I am going into a 4 day hypertrophy split, that allows me makeup time. If and when my schedule cools off, I will return to a 5x5. As of now, I would much rather concentrate on just eating, and lifting with the flexibility I need.
Either way, I am back, and plan to be posting off and on. It most likely won’t be daily, but I will update workouts in a new journey, and save this 5x5 journey for when I can dedicate myself to it. Look for a link to be posted sometime soon, for those who might like to follow.

shizz702
03-02-09, 9:23 pm
Hey bro, I was wondering what happened to you. It's all good bro, shit happens, and you do what you gotta do. Look foward to seeing you tear it up on this new split, count me in.

Phil800101
03-03-09, 3:05 am
Sounds good bro. That sounds like a really good plan. Count me in on the new journey for sure.

rob_in_korea
03-03-09, 6:30 am
Welcome back atrain. Everyone gets busy from time to time. Looking forward to your new journey.

-Rob

Themostocles
03-03-09, 6:31 am
Welcome back atrain. Everyone gets busy from time to time. Looking forward to your new journey.

-Rob

x2. Hope to see that new link posted soon bro

mjsef88
03-03-09, 7:40 am
Well, sometimes life (or the Army) gets in the way of a good workout. Do what needs to get done. The weights aren't going anywhere.

Looking forward to the new link.

atrain11b
03-03-09, 8:21 pm
New Journey: Taking Control of an Uncontrollable World (http://forum.animalpak.com/showthread.php?p=653932#post653932)