Philosopher - Microloading Madness

[philosopher]

w3 d1

Squats
5x40kg
5x50kg
5x60kg
5x75kg
5x85kg

Bench Press
5x20kg
5x30kg
5x35kg
5x40kg
5x55kg

Pendlay Row
5x20kg
5x25kg
5x30kg
5x35kg
5x45kg

Hyper Extensions
2x8x15kg

Hanging knee raises
3x15x15kg

Comments
Nice session

 

[PistolPete]

Those squats are definitly going up man way to go. By the way, what are pendlay rows?

 

[philosopher]

Those squats are definitly going up man way to go. By the way, what are pendlay rows?

Jep they are and I hope it stays this way for the next 5 weeks.

Here's a good discription from a pendlay row:
http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/

 

[PrinceVegeta]

Keep up the squats philo! looking strong!

 

[philosopher]

W3 - D2

Squats
5x40kg
5x50kg
5x60kg
5x60kg
Light day

Incline Bench Press
5x20kg
5x30kg
5x40kg
5x47kg
Light weight

Deadlifts
5x50kg
5x60kg
5x65kg
5x85kg

Abs
3x10xno weight

Static Holds
3xfor time

Comments
My lowerback feels a bit tight these days. Hopefully this will get better.

 

[Lionheart]

Squats getting stronger for sure.

 

[El Freako]

My lowerback feels a bit tight these days. Hopefully this will get better.

You should try the Smolov Squat Cycle, you'll know what a tight back really is when you do squats 4x a week. If I drop shit on the ground it stays there unless someone can pick it up for me!

Good sessions btw, and good luck this time round for the 5x5.

 

[Achilles]

The next few weeks are going to be even more heavy than previous weeks so I hope you lowerback gets better.

 

[philosopher]

@el_freako: haha, 3x a week is brutal I cant even imagine how it feels to squats 4 times a week.
@achilles: Its getting better so I can continue this cycle of 5x5. Dunno why but I didnt had troubles with it during my last 5x5 cycle before that Ive used Rippetoes routine which gave me some lower back pain as well.

 

[philosopher]

Had a good session yesterday. Lots of buddy's in the gym so it took me a bit longer than I planned but who cares.

W3 - D3

Squats
5x40kg
5x50kg
5x70kg
5x80kg
3x87kg
8x60kg

Bench Press
5x25kg
5x30kg
5x35kg
5x40kg
3x57kg
8x40kg

Pendlay Rows
5x20kg
5x25kg
5x30kg
5x35kg
3x50kg
8x40kg

Dips
10xbw
10xbw+20kg
10xbw

Dumbell Curl
2x10x12kg
1x8x14kg

Rope pushdowns
4x10x45kg

comments
Nothing special yesterday.

 

[El Freako]

@el_freako: haha, 3x a week is brutal I cant even imagine how it feels to squats 4 times a week.

Ever been hit in the back really hard with a baseball bat?

Kinda like that... :crymeariver:

 

[philosopher]

Ever been hit in the back really hard with a baseball bat?

Kinda like that... :crymeariver:

You gotto love it :methman:

 

[Achilles]

87kg squats and going up

 

[h0ke]

Pretty good session philosopher! Everything looks good, especially squats and dips!

 

[philosopher]

Thanks Hoke

Todays session W4 D1

Squats
5x40kg
5x50kg
5x60kg
5x80kg
5x87kg

Bench Press
5x30kg
5x40kg
5x45kg
5x50kg
5x57kg

Pendlay row
5x30kg
5x40kg
5x45kg
5x50kg
5x55kg

Hyperextension
2x8x20kg

Crunches
4x25x10kg

Comments
Trained with my a frien of mine which lift in another city because of school. Had fun but he wasnt feeling the whole bill starr idea (traditional split guy)

 

[theweapon]

looking good philo! hows the 5x5 working for you?

 

[The_KM]

Solid session there!

So how's this FB routine working for ya? Any clear visual results?

 

[philosopher]

looking good philo! hows the 5x5 working for you?

Previous run went great. Strength increased dramatic and gained over 6 kg bw (there was some fat along with that). This cycle Ive made some minor changes. I squat with my feet closer together and I'm using incline presses instead of MP. Right now its going as planned. Hopefully I can get some new PR's soon.

 

[philosopher]

Solid session there!

So how's this FB routine working for ya? Any clear visual results?

FB works great for me. So far I made descent strength increases and gained around 7 kg (not all muscle )
My quads are responding very well to this type of training. Most jeans are getting tied around the quads . Upperbody is a bit slacking, I think I need a bit more volume for the upperbody. But for now I'm really happy. Got 4 weeks left than I'm gonna deload followed by some specialization work after that I'm gonna repeat a 5x5 cycle but this time the advanced one as madcow discribed it.

 

[philosopher]

W4 - D2

Squats
5x40kg
5x50kg
5x60kg
5x60kg
Rockets!!

Incline Bench Press
5x30kg
5x40kg
5x50kg
5x57kg
Starting to get heavy

Deadlifts
5x60kg
5x70kg
5x80kg
5x90kg
Lowerback felt a bit sore from the hyper 2 days back. It went good though

Comments
No abs today had to leave because I needed to pick my girlfriend up from school