Fatbusting: DK fatlog
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<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Tuesday</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Warm up - 5 minute bike </span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 Squat @67.5kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 OHP @30kg - last few reps of the last set were a good test. Really had to put in the effort.</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">1x5 DL @70kg </span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">1x5 Bench @40kg - while waiting for the only squat rack to clear, was going to do 5x5, but the equipment freed up, so took my chance</span></p>
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<p>Friday</p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Warm up and stretching</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 Squat @70kg + 1x2 110kg - felt the knees on the last set, really had to grind it out for the last rep but felt good after 25 odd warm up squats, then 25 working squats</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 Bench @40kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 BoR @40kg - always feel the last few centimetres of the lift my wrists curl a little, happens even on the lighter weights. </span></p> -
<p>Monday,</p>
<p>Â </p>
<p>After looking after the girls, while Mrs DK was at a wedding in Paris, it was great to go to the gym!!</p>
<p>Â </p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Warm up - 5 minute bike </span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 Squat @75kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 OHP @32.5kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">1x5 DL @75kg </span></p> -
<p>Nice work on cracking the hundy on squats mate!! especially after that volume you'd worked through too!</p>
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<p>Monday</p>
<p>Warm ups</p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 Squat @82.5kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 Bench @45kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 BoR @45kg </span></p> -
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<p>Have you thought about split training dK? </p>
<p>Â </p>
<p>Squats, OH press, and DLs all in one session is pretty challenging. Especially for your back.</p>
<p>Â </p>
<p>As you continue to improve building a workout around each of those main exercises could be the way to go. </p> -
<p>Its is challenging but volume isn't huge and the stronglifts programme is well proven, especially when you start from lower weights as DK has done.</p>
<p>Â </p>
<p>I think after strong lifts I transitioned to something similar to what you mention Paekaks. Pretty sure I did the 5/3/1 strength programme and did it as Mondays - Bench press, Tues - squats, thurs - OHP and Friday - deadlifts which each day starting with the core lift and then supported by accessory work. Your progress in terms of adding weight to the bar slows down a bit but its to be expected given you lifting much heavier weights by then.</p> -
Yeah, I am using the 5x5 to transition slowly back to my 20's self. I have had a look at what I will do next, liked the look of the madcow 5x5, but that is still 2 or 3 months away.<br><br>
Saturday<br>
Spring is here and the gym was the busiest I have seen it, well, since last spring. Had to wait for the squat rack and the bench press so improvised a little<br><br>
Warm up<br>
5x5 DB press 16kg<br>
5x5 clean and press 30kg<br>
Passed on the working sets for squats after my warm up sets back still tight. Did 3x5 60kg warm up.<br>
5x5 BoR @47.5kg<br>
5x5 bench @47.5kg -
Tuesday<br>
1,2,3,4,5,Complex - DL, BoR, Front Squat, Push Press @30kg<br><span style="color:rgb(40,40,40);"><span style="font-family:helvetica;">5x5 Squat @87.5kg - Failed</span></span><br><span style="color:rgb(40,40,40);"><span style="font-family:helvetica;">5x5 OHP @35kg</span></span><br><span style="color:rgb(40,40,40);"><span style="font-family:helvetica;">1x5 DL @90kg</span></span><br><br>
Realized why I failed, had 97.5kg on the bar :idiot: -
<p>bet you double and triple checked the squat weight on thursday!!</p>
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<p>The numbers are creeping upwards bro, that is super cool! You are laying that foundation of form and baseline strength. Do you see a PT at all? no doubt you are paying close attention to form etc</p>
