No Quarter's Journal

Saturday - Arms
(Assistance Biceps 1)       EZ Bar Curls                   2x8 @ 115lbs 1x7 @ 115lbs
(Assistance Biceps 2)       Weighted Chin Ups          3x8 @bodyweight
(Assistance Triceps 1)      Close Grip Bench Press     3x8 @ 135lbs
(Assistance Triceps 2)      Overhead Extensions       3x8 @ 85lbs

Felt ****ing great today

Week 5 Summary:
My sets really dropped down this week. It's almost time to restart the bench and deadlift cycle.

                                         Squat                              Bench                              Deadlift              
Week 1:                     5x5@245lbs                5x5@165lbs                 5x5@225lbs           
Calculated Max:              282lbs                       190lbs                          259lbs
Bodyweight: 200lbs
Week 2:                     5x5@265lbs                4x5@175lbs                 5x5@245lbs
Calculated Max:              305lbs                        201lbs                         282lbs
Bodyweight: 198lbs
Week 3:                      5x5@285lbs                5x5@65lbs dbs            5x5@265lbs
Calculated Max:              328lbs                        N/A                            305lbs    
Bodyweight: 199lbs 
Week 4:                      5x5@305lbs                 5x5@70lbs dbs            5x5@285lbs
Calculated Max:               351lbs                       N/A                           328lbs
Bodyweight:196lbs
Week 5:                           5x5@325lb                     1x5@75lbs dbs           1x5@305lbs
Calculated Max:                 373lbs                           N/A                                351lbs
Bodyweight: 196lbs

Monday- Squat
(Warm Up)                  Squats                     1x5@135 1x5@225lbs 1x5@275lbs
(Primary Lift)               Squats                               5x5 @ 345lbs
(Assistance Hams)        Lying Leg Curls                    3x8 @ 120lbs
(Assistance Calves)      Standing Calf Raises             3x8 @ 225lbs

Felt like I was going to pass out after doing sets of squats. Didn't do any leg press because the squats are taking alot out of me at this point and I was pushing an hour without the leg presses.

Tuesday- Bench
(Warm Up)                  Dumbell Bench Press            1x5 @ 40lbs 1x5 @ 60lbs
(Primary Lift)               Dumbell Bench Press              1x4 @ 80lbs
(Assistance Chest)       Dumbell Chest Flys                3x6 @ 45lbs
(Assistance Delts)        Dumbell Arnold Press              3x6 @ 40lbs
(Assistance Abs)          Weighted Hanging Leg Raises  1x8 @ 10lbs
(Assistance Abs)          Machine Cruncehs                 1x8 @ full rack
(Assistance Abs)          Cable Rope Crunches             1x8 @ full rack (190 I think?)

8 Minutes Jogging (No shin splints! although I know they would have come if I went back at it again, guess it's something I'll have to go easy on)

So my first benching cycle ends at the 80lb dumbells. Not too bad I guess. Now I need to figure out what weight to start my next cycle with. The logical weight to start is probably 70lbs since those are the last weights that I completed 5 sets with.

Working on a different routine for next week. I was going to change all the assistance exercises to something different when I thought "Hey, why not incorporate some boxing training into the routine?" So the plan is to try a Boxing/Powerlifting hybrid, which is a bit of an oxymoron, but its worth a shot. So what I'll do is spend 3 days on powerlifting, keep doing the 5x5 method with the 3 big lifts, except use boxing routines as assistance exercises (plyometrics, bodyweight exercises, whatever else I manage to learn). Then another 2-3 days will be spent solely on specific boxing training, bagwork, skipping, jogging, shadowboxing, etc. The plan is to do this for a minimum of 4 weeks and then sign up for a boxing club for some real training.

Monday - Squat/Heavybag
(Primary Lift)               Squats                               5x5
(Assistance Quads)      Barbell Lunges                      3x6
(Assistance Hams)        Lying Leg Curls                    3x6
(Assistance Calves)      Standing Calf Raises              3x6

3min Skill Emphasis            (3 times)
1min Powerboxing              (4 times)
30sec Punch-Out Drills       (5 times)

Tuesday - Bench/Abs/Cardio
(Primary Lift)               Bench Press                         5x5  
(Assistance Delts)        Arnold Press                         3x6
(Assistance Delts)        Military Press                        3x6
(Assistance Abs)          Weighted Hanging Leg Raises   3x8
(Assistance Abs)          Cable Rope Crunches              3x8
(Assistance Abs)          Machine Crunches                  3x8

10 Minute High Intensity Elliptical Machine
10 Minute High Intensity Stairmaster
10 Minute High Intensity Elliptical Machine
10 Minute High Intensity Stairmster

Wednesday - Deadlift/Heavybag
(Primary Lift)                  Deadlifts                            5x5
(Assistance Upper Back)   Lateral Pulldowns                3x6
(Assistance Upper Back)   Dumbell Rows                     3x6
(Assistance Traps)          Upright Rows                      3x6
(Assistance Traps)          Dumbell Shrugs                   3x6 

3min Skill Emphasis            (3 times)
1min Powerboxing              (4 times)
30sec Punch-Out Drills       (5 times)

Thursday - Arms/Cardio
(Assistance Biceps 1)       EZ Bar Curls                       2x6
(Assistance Biceps 2)       Weighted Chin Ups              2x6
(Assistance Biceps 3)       Alternating Dumbbell Curls     2x6
(Assistance Triceps 1)      Close Grip Bench Press         2x6
(Assistance Triceps 2)      Overhead Extensions            2x6
(Assistance Triceps 3)      Skullcrushers                      2x6

5 Minute jog
30 Seconds intense running, 1 minute walking inbetween (6 times)
5 Minute jog
10 Minute High Intensity Elliptical Machine
10 Minute High Intensity Stairmaster
10 Minute High Intensity Elliptical Machine
10 Minute High Intensity Stairmster

Friday - Rest (Or make up for a missed workout)

Saturday - Plyometrics/Shadowboxing/Cardio
Push Up Burpees        (30 seconds)
Shadowboxing           (2 minutes)
Clap Push-ups           (30 seconds)
Shadowboxing           (2 minutes)
Jumping Knee Tucks   (30 seconds)
Shadowboxing           (2 minutes)

10 Minute High Intensity Elliptical Machine
10 Minute High Intensity Stairmaster
10 Minute High Intensity Elliptical Machine
10 Minute High Intensity Stairmster

Sunday -  Rest (Or make up for a missed workout)

This powerlifting/boxing hybrid should do some good damage to my muscles

-Kept the 5x5 idea for the 3 major lifts
-Added more assistance exercises
-Dropped assistance exercises to 2 sets
-Added interval jogging, shadowboxing, heavy bag, and plyometics

Goals for this plan include
-Greatly improved boxing ability
-Six Pack
-Improved Cardiovascular fitness
-Improved strength in the 3 major lifts

This routine begins Monday, October 31st.

Thursday - Deadlift
(Warm Up)                     Deadlifts                             1x5 @ 135lbs 1x5 @ 225lbs
(Primary Lift)                  Deadlifts                             1x5 @ 315lbs
(Assistance Upper Back)  Dumbell Rows                       3x8 @ 100lbs
(Assistance Traps)          Upright Rows                       3x8 @ 75lbs

6 Minute Jog (oh god my shins hurt). In yet another attempt to conquer the shin splints I've decided to go hard at every form of cardio except jogging. Maybe it will strengthen my shins.

End of deadlift cycle at 315lbs.

Saturday - Arms
(Assistance Biceps 1)       EZ Bar Curls                   1x8 @ 115lbs 2x6 @ 115lbs
(Assistance Biceps 2)       Weighted Chin Ups          3x8 @bodyweight
(Assistance Triceps 1)      Close Grip Bench Press     3x8 @ 135lbs
(Assistance Triceps 2)      Overhead Extensions       3x8 @ 85lbs

Hour walk.

Average arm day.

Week 6 Summary:
End of a succesful bench and deadlift cycle.

I'm losing weight??? Guess I don't eat enough. I don't mind losing weight as long as I keep the strength (that way I know I'm just losing fat)

I now have a decistion to make, I can either restart the bench and deadlift cycle while I wait for the squats cycle to end, or I can start dropping reps and continue lifting, or I can do a manageable weight while I wait for the squats to give out. Either way, I got a week long break coming up, I think the break before starting this program was a vital part of the big gains I've made, so it only makes sense to take another one around the 8th or 9th week before starting a new cycle.

I'm going to see how the next squat day goes before I make a decision.

                                         Squat                              Bench                              Deadlift              
Week 1:                     5x5@245lbs                5x5@165lbs                 5x5@225lbs           
Calculated Max:              282lbs                       190lbs                          259lbs
Bodyweight: 200lbs
Week 2:                     5x5@265lbs                4x5@175lbs                 5x5@245lbs
Calculated Max:              305lbs                        201lbs                         282lbs
Bodyweight: 198lbs
Week 3:                     5x5@285lbs                5x5@65lbs dbs             5x5@265lbs
Calculated Max:              328lbs                         N/A                            305lbs    
Bodyweight: 199lbs 
Week 4:                     5x5@305lbs                5x5@70lbs dbs             5x5@285lbs
Calculated Max:               351lbs                        N/A                            328lbs
Bodyweight:196lbs 
Week 5:                     5x5@325lbs                 1x5@75lbs dbs            1x5@305lbs
Calculated Max:               373lbs                        N/A                             351lbs
Bodyweight: 196lbs
Week 6:                           5x5@345lbs                 1x4@80lbs dbs*          1x5@315lbs*
Calculated Max:               397lbs                             N/A                                  362lbs
Bodyweight: 193lbs          





*End of cycle

Monday- Squat
(Warm Up)                  Squats                     1x5@135 1x5@225lbs 1x5@315lbs
(Primary Lift)               Squats                               2x5 @ 365lbs 1x4@365
(Assistance Hams)        Lying Leg Curls                    3x8 @ 120lbs
(Assistance Calves)      Standing Calf Raises             3x8 @ 225lbs

Finally failed on squats. Instead of increasing the weight next week until the remaining squats give out, I'm going to restart the cycle. Really not comfortable lifting anymore weight than I already am. This way I can restart all the cycles together next week.

Tuesday- Bench
(Warm Up)                  Dumbell Bench Press            1x5 @ 40lbs 1x5 @ 60lbs
(Primary Lift)               Dumbell Bench Press              3x5 @ 70lbs 1x4 @ 70lbs
(Assistance Chest)       Dumbell Chest Flys                3x6 @ 45lbs
(Assistance Delts)        Dumbell Arnold Press              3x6 @ 40lbs
(Assistance Abs)          Weighted Hanging Leg Raises  2x6 @ 15lbs
(Assistance Abs)          Machine Crunches                 2x6 @ full rack

Wednesday - Deadlift
(Warm Up)                     Deadlifts                             1x5 @ 135lbs 1x5 @ 225lbs
(Primary Lift)                  Deadlifts                             5x5 @ 285lbs
(Assistance Upper Back)  Dumbell Rows                       3x6 @ 100lbs
(Assistance Traps)          Upright Rows                       3x8 @ 75lbs

Got my heavy bag set up in my garage so I've started using that

4:00 PM
2 Minute Round
30 Second Punchout Drill
2 Minute Round
30 Second Punchout Drill


5 Minutes of punching and I'm ****ing drained of energy. I'll keep at it though it's too fun not to.

(Primary Lift)                  Deadlifts                             5x5 @ 285lbs

Hey dude, congrats on the workout... Deads are hard to do five sets of five reps with the same weight.  I don't know about you, but for me... the first two sets are alright, then the third it starts getting harder... then the fourth and fifth are kind of like torture.

Oh... wow!!!!  I'm scrolling up on your routine and that's awesome!!!!

                                         Squat                              Bench                              Deadlift              
Week 1:                     5x5@245lbs                5x5@165lbs                 5x5@225lbs           
Calculated Max:              282lbs                       190lbs                          259lbs
Bodyweight: 200lbs
Week 2:                     5x5@265lbs                4x5@175lbs                 5x5@245lbs
Calculated Max:              305lbs                        201lbs                         282lbs
Bodyweight: 198lbs
Week 3:                     5x5@285lbs                5x5@65lbs dbs             5x5@265lbs
Calculated Max:              328lbs                         N/A                            305lbs    
Bodyweight: 199lbs 
Week 4:                     5x5@305lbs                5x5@70lbs dbs             5x5@285lbs
Calculated Max:               351lbs                        N/A                            328lbs
Bodyweight:196lbs 
Week 5:                     5x5@325lbs                 1x5@75lbs dbs            1x5@305lbs
Calculated Max:               373lbs                        N/A                             351lbs
Bodyweight: 196lbs
Week 6:                           5x5@345lbs                 1x4@80lbs dbs*          1x5@315lbs*
Calculated Max:               397lbs                             N/A                                  362lbs
Bodyweight: 193lbs 

 
Wow man, you really know your stuff, I really liked the way you calculated all that. I lost weight as well when I did something similar like this.

Hah, thanks Weapon I have alot of pride in my journal 

Yeah I feel exactly the same way about the deadlifts, you just have to acknowledge that you can't pussy out on the final 2 sets, go somewhere else in your head, and get them done.

Thursday - Interval Jogging/Heavybag
My upper and lower back are way too sore to effectively work my biceps so I decided to hold off biceps/triceps until tomorrow and fool around with some more boxing training today.

Interval Jogging went well, my shins held up longer than ever. It looked something like this:
3 Minute walk warmup
3 Minute jog
3 Minute walk
3 Minute jog
3 Minute walk
2 Minute jog
3 Minute walk
I'm going aim to do this once a week, I find that if I only jog once a week no problems occur, it's when I jog on consecutive days that my shins will give out.

Heavybag
2 minute practicing jabs and crosses
2 minute powerdrill of jab + cross + jab and jab + jab + cross + jab combos
30 second punchout drill
2 minute powerdrill of jab + cross + jab and jab + jab + cross + jab combos
30 second punchou drill
1 minute powerdrill of jab + cross + jab and jab + jab + cross + jab combos

Knuckles hurt, need to buy wrap for them.
Can already feel my endurance growing and my punches getting stronger.

Friday - Arms
(Assistance Biceps 1)       EZ Bar Curls                       2x6 @ 115lbs
(Assistance Biceps 2)       Weighted Chin Ups              1x7, 1x5
(Assistance Biceps 3)       Alternating Dumbbell Curls     1x5 @ 50lbs,  1x4 @ 50lbs
(Assistance Triceps 1)      Close Grip Bench Press         2x6 @145lbs
(Assistance Triceps 2)      Overhead Extensions            2x6 @ 85lbs
(Assistance Triceps 3)      Skullcrushers                      2x6@ 85lbs

Hour Walk

Solid day. Think I may have pulled my left tricep muscle doing skullcrushers or chin ups....it'll be fine in a day or two.

Week 7 marks the end of my first cycle for the 3 lifts, my squats maxed out at 2x5 of 365 giving me a calcluated max of 420, my exact goal going into powerlifting. New cycle for all the lifts as well as my new program begins tomorrow.


                                         Squat                              Bench                              Deadlift              
Week 1:                     5x5@245lbs                5x5@165lbs                 5x5@225lbs           
New Calculated Max:        282lbs                       190lbs                          259lbs
Bodyweight: 200lbs
Week 2:                     5x5@265lbs                4x5@175lbs                 5x5@245lbs
New Calculated Max:       305lbs                        201lbs                         282lbs
Bodyweight: 198lbs
Week 3:                     5x5@285lbs                5x5@65lbs dbs             5x5@265lbs
New Calculated Max:        328lbs                                                        305lbs    
Bodyweight: 199lbs 
Week 4:                     5x5@305lbs                5x5@70lbs dbs             5x5@285lbs
New Calculated Max:        351lbs                                                         328lbs
Bodyweight:196lbs 
Week 5:                     5x5@325lbs                1x5@75lbs dbs             1x5@305lbs
New Calculated Max:        373lbs                                                         351lbs
Bodyweight: 196lbs
Week 6:                      5x5@345lbs               1x4@80lbs dbs             1x5@315lbs
New Calculated Max:         397lbs                                                        362lbs
Bodyweight: 193lbs    
Week 7:                          2x5@365lbs                3x5@70lbs dbs              5x5@285lbs
New Calculated Max:        420lbs   
Bodyweight: 197lbs
                                                                  END OF FIRST CYCLE