Training Camp - KB's New Journal

[KillahBee]

Note:

Beginning this weekend I will be out at the US Open for the better part of the next 4 weeks or so. It is going to be extremely difficult to maintain eating habits and the 5x5 during this time, as I will be working some crazy and odd hours. However, I need to find a way to make it work. I may just have to do the 5x5 lifts and drop the accessories for a few weeks.

 

[KillahBee]

Thursday and Friday combo (out of town on Thurs) 185

Subscap:
10x15
Internal Rot:
10x15

Close grip bench:
55x5
55x5
55x5
55x5
55x5

Cable ext:
50x10
50x10

BB curls:
45x5
45x5
45x5
45x5
45x5

Incl Db curls:
20x8
20x8

Hammer curls:
20x10
20x10


Squats:
185x5
185x5
185x5
185x5
185x5

Zercher's:
125x8
125x8

SLGM:
75x10
75x10

 

[KillahBee]

Saturday - Grip / Forearms

Forearm BB curl:
50x15
50x15

Rev DB Curl:
10x12
10x12
10x12

Behind back Bb curl:
50x20
50x20

Plate pinch:
2 10s ~ 60 seconds
2 10s ~ 45 seconds
2 10s, 1 2.5 ~ 8 sec
2 10s, 1 2.5 ~ 8 sec
2 10s, 1 2.5 ~ 8 sec
2 10s ~ 30 sec

DB holds:
75 ~ 30 sec
75 ~ 25 sec
75 ~ 20 sec
75 ~ 15 sec
70 ~ 25 sec
70 ~ 25 sec

Rack dead holds:
185 ~ 25 sec
185 ~ 25sec
200 ~ 20 sec
200 ~ 15 sec
210 ~ 15 sec
210 ~ 15 sec

Grippers:
3 reps negatives
3 reps squeeze and hold

Grippers Reps:
x10
x8


Good workout - I look forward to Saturdays the whole week now. I used chalk today and it really helped on the rack dead holds and a little on the DB holds. Got some looks at the gym, but fuck them - they don't say a word when half the douche bags NEVER rack their weights!

 

[KillahBee]

Monday Chest / Calves 185

External rot:
10x15

Internal rot:
10x15

Flat BB bench:
95x5
95x5
95x5
95x5
95x5

Had pain last week with 90, but felt pretty good this week.

Incline Iso chest press:
35x10
40x10

DB incline fly:
15x10
15x10

Calf raise (seated):
100x15
100x15

Crunch machine:
120x50
120x50

Note: Starting today, I will be at the US Open for the large part of the next 3-4 weeks. It is going to be very tough to hit the gym on the same regular basis during this time, but I have to find a way. I may just have to do just my 5x5 exercises and ditch the accessories for this time. We'll see.

 

[KillahBee]

Tuesday Back / Shldrs

Internal rot:
10x15

Subscap:
10x15

Deads:
165x5
165x5
165x5
165x5
165x5

I feel my deads are coming along great, back is feeling really strong.

BO Bb rows:
100x10
100x10

Pulldowns:
70x10
70x8

Military press:
60x5
60x5
60x5
60x5
60x5

Crucifix hold:
Front:
10x20 seconds
10x15 seconds
Side:
10x20 seconds
10x15 seconds

I dropped the DB side lats, as they are starting to aggravate my shoulder. I think I may replace them with DB OHP.

 

[KillahBee]

Thursday 182

Internal rot:
10x15

Subscap:
10x15

Close grip bench:
60x5
60x5
60x5
60x5
60x5

Cable ext:
50x10
50x10

BB curls:
50x5
50x5
50x5
50x5
50x5


No time - had to be at the Open for 7:30.

 

[KillahBee]

Friday 179

Subscap:
10x15

Squats:
190x5
190x5
190x5
190x5
190x5

Zercher's:
125x10
130x8

SLGM:
75x10
80x10

 

[JKurz1]

Friday 179

Subscap:
10x15

Squats:
190x5
190x5
190x5
190x5
190x5

Zercher's:
125x10
130x8

SLGM:
75x10
80x10

No time again????

 

[KillahBee]

No time again????

Can't tell is that was supposed to be sarcastic or not, maing. But, that is my 5x5 leg day. Nice and simple. Why, it looks off to you?

 

[JKurz1]

No bro....wasn't sacarstic......However, I thought it was possible just a quad day, if it's a full Leg day, you need MORE...IMHO.......the hammys are getting neglected...I'd probably toss in 3-4 sets of leg press and 3-4 sets of leg curls.......at a minimum......