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5x5 Anabeta Log

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    #32
    Paddywiggum
    Registered Users Posts: 428 ✭✭Paddywiggum


    Workout B

    Front Squat 5x120 5x120 5x120 5x120 5x120
    SLDL 5x125 5x125 5x125 5x125 4x125
    Seated Calves 8x170 8x170 8x170
    Standing Press 5x65 5x65 4x65 4x65 3x65
    WG Barbell Shrug 10x105 8x105 8x105
    Tri Press Down over/underarm super set 2x (10x20kg)
    Wristcurler 3x2.5kg
    1hr 11m


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    #33
    Paddywiggum
    Registered Users Posts: 428 ✭✭Paddywiggum


    Workout C

    Squat 5x152.5 3x160 1x170 fail @182.5
    Pendlay Row 5x90 5x90 5x90 4x90 2x90
    3xCable flyes + Wide Pull Ups 10,10,10 (superset)
    Hanging LegRaise 12,12,12
    Bb Curl & Tri Dip (6x52.5 + 8) (6x52.5 + 8)

    59m


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    #34
    Paddywiggum
    Registered Users Posts: 428 ✭✭Paddywiggum


    Shortened this evening due to time constraints.

    Squat 5x152.5 4x152.5 4x152.5 4x152.5 4x152.5

    Rest pause Bench 5x 5x100kg.


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    #35
    Paddywiggum
    Registered Users Posts: 428 ✭✭Paddywiggum


    Workout B

    Front Squat 5x120 5x120 5x120
    SLDL 5x130 5x130 5x130
    Deadlift 5x130 3x150 1x160 1x170 failx180
    3xStairs calf raises
    Standing Press 5x65 5x65 5x65
    WG Barbell Shrug 10x105 10x105 10x105
    Tri Press Down over/underarm super set 3x (10x20kg)

    1hr 2m
    failed @180 again, miserable.
    missed deadlifts on mon so threw in an extra bit keeping volume same.
    hit just 3 sets of everything else. Still feeling pints from ireland match celebrations.


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    #36
    Paddywiggum
    Registered Users Posts: 428 ✭✭Paddywiggum


    Workout C

    Squat 5x152.5 5x152.5 5x152.5 4x152.5 4x152.5
    Pendlay Row 5x90 5x90 5x90 4x90 4x90
    Inc Db Press 8x36.5 8x36.5 8x36.5
    Standing Db Curl & Tri Dip (6x24 + 8) (6x24 + 8)

    1hr 3m


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    #37
    Paddywiggum
    Registered Users Posts: 428 ✭✭Paddywiggum


    1Rep Max Workout

    Bench 3x100 1x120 1x130pr
    Squat 3x130 1x150 1x160 1x170 fail@182.5
    Deadlift 6x100 3x130 1x150 1x160 1x170 fail @180
    Narrow Pullup + Tridip Superset 3x(10+10)

    42m


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    #38
    Paddywiggum
    Registered Users Posts: 428 ✭✭Paddywiggum


    Final Thoughts:

    The program lasted 9 weeks in total, an extra week due to missing some days training (guinness). I felt i hit my peak around week 6 and since then havent made any noticeable gains really.

    In the end i put 5kg on my bench, 15kg on DL and Squat. The program did not have enough focus on DL. The A workout leant towards wanting to test a 1 rep max on DL rather than the 5sets on squats.

    Body wise ive leaned out slightly and weighing in at 88 - 88.5kg this week. Im pretty happy with that. I seem to be 'denser' and this strength training has definitely caused growth, it was of an intensity and stress that was new to my body i would say.

    Anabeta is an excellent supplement, its hard to stop yourself from gorging, but its ideal for this type of training.

    All in all im very happy. On to a bit of 10x10 for a while and lean out some more.

    Mods can close this now thanks.


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