[hsilman]

B2
Front Squat 275x1 preA
200x7
175x8,6,4
leg extension 95 5x12

RDL (175,155,135)x8
GHR BW 4x12

DB Shrug 100s 3x12
rear delt 80 3x12

Goddamn was 275 tough. I'm sure it's a combination of running yesterday and the cut, but it felt like a million pounds. Also, took way too much dmaa beforehand. After I got my wrist wraps and belt tightened and unracked the bar the first time, I got tinnitis and started blacking out. And my heart was racing. Had to put it back and wait a few more minutes. I'm thinking I'm gonna go unstimmed for a bit.

[hsilman]

C2
Weight Chins +60x1 preA. sticking with this weight.
Lat Pull 162.5x12,6
142.5x10

DB row 90x25
low row 75 5x12

close grip pulldown 205x2 preA
ezbar preacher curl 90x8
80x6,5
70x7
cable curl 32.5 5x12

BW dips 3x8

run .75 mile

[hsilman]

Woops haven't updated I guess

from Sunday

A1
Bench 190x1 Pre
DB bench 80x6
70x6
60x8,6
Pec Deck 100 5x12

Calves (165,75) x 20

HS Iso Shoulder +75x10,5
+65x6,4
db raise 15# 5x12

CGBP 125x10,6
115x6,4

rope tri pushdown 35 5x12

Today:

B1
Squat 335x1 Pre
HBBS 260x6
225x6,7
185x6
leg extension 95 5x12

lying ham curl 165x2 pre
145x10,6
130x6,3
GHR BW 5x12

Trap Bar Shrug 285 3x12
rear delt 80 3x12

So....mixed bag. 190 on bench still feels pretty fast, but my reps for flat have regressed. everything else has progressed.

squats have regressed a bit on top set, but I did better on my 2nd weight. Everything else increased.

Unfortunately, my time at the gym is starting to get too long, and with a class starting as well as working full time, I need to make some tough choices. I think lemur will take me too long, so I'm working on a 3 day 5/3/1 template to try and minimize my time in the gym while still working on my goals. I'll have to see if I can edit my log title lol.

My impression of LEMUR 1.5 after having run it for 5 and 1/2 months are pretty positive. I didn't make much in terms of strength gains IMHO, but size wise I've definitely put on some noticeable mass. For the past 8-12 months, I've done a lot in getting my diet in check and on point, and while I'm fatter than most here are comfortable with, I'm slowly coming along and I feel very healthy.

Here's a recap of my experience on LEMUR:
BW 173->191, currently 185
BF pretty consistent, on the high side of 15-20%, probably added a good 10+ # of LBM.

Bench 175->190(really could be higher, but 190 moves nice and fast now)
Squat 275->355
Deadlift 315(10x1)->375 2x3, 3x2(going for 385 for a double on thursday)

I'm still working out the details, but here's a rough layout of what I'm planning for the future. It's based on 5/3/1, but without the "3". Kind of like an elongated "texas method" with the 5s week as volume and the 5/3/1 week as intensity. I've seen a log of it and it seems to be working out for someone over the past year+, so I'll give it a shot.

Squat 5+/1+
Squat 5x5 @ 70%
Quad something. Maybe leg extensions?
Weighted Chins

Bench 5+/1+
DB bench 5x5 @ 70%
Some Kind of Row(lots of options, will do it for high reps)
RP Preacher Curls

Press 5+/1+
Deadlift 5+/1+
RDL for volume
GHR
Dips

I will be doing BW pullups/chins, and some ab work at home, as well as conditioning.

The guy who tried this out actually did it 2x/week b/s, p/d and barely did any assistance and didn't push the AMRAP sets(chins one day, power clean the other) and STILL made progress. I'm trying to avoid the "if I just add the right assistance it will work" mentality and just focus on pushing hard, and getting the **** out of there.

since it's just 5/1, the program ups your maxes every other week, much faster progression than the normal 5/3/1, and on par with other intermediate programs.

I'm hoping to keep my lifting time under 45 minutes so I have time for conditioning after, and time to come home and do school work, without driving my wife insane. lofty goals!

[hsilman]

last day of LEMUR :/

C1
Weighted Chins +60x1 preA
neutral grip pulldown 187.5x8
167.5x5
147.5x8,6
double pulley low row 50 5x12

Deadlift 385x2, 1. failed 2nd double. I knew it was gonna be tough, decided to stop there since I'm planning on starting a new program anyways and doing a small "deload" to start. Might use the 385x2 as my max.

back extension 10# 5x12

CG Pulldown 205x2 preA
DB curl 47.5x9,5
37.5x12
cable curl 32.5 5x12

Overall, I didn't do too bad on LEMUR, like I said. I'm finalizing my setup for 5/1 now, here's what I'm thinking:

Monday:
Squat 5/1
Squat 5x5 @ 70% <- I think my low back is a weak point, so gonna stick with LB squats instead of HB
Hip Adducter(to address my weakness in keeping knees out, might swap quickly)
Weighted Chins 3x5

Wednesday:
Bench 5/1
DB Bench 5x5 @ 70%
Chest Supported Row 3x8+(high reps)
Lemur style Preacher Curls

Friday:
Press 5/1
Deadlift 5/1
RDL 3x5
GHR 5x12
Dips 5x5

[hsilman]

Squat Day!

BW chins during warmup 4x5
Squats
205x5
235x5
270x8
220 5x5

Hip abductor machine
130 3x20

Weighted Chins +25 3x5

It's pretty surprising how tough low intensity squats can be when you keep the rest periods short. It was nice just going in and getting the work done and heading home.

[Hawke]

Originally Posted by hsilman

My impression of LEMUR 1.5 after having run it for 5 and 1/2 months are pretty positive. I didn't make much in terms of strength gains IMHO, but size wise I've definitely put on some noticeable mass. For the past 8-12 months, I've done a lot in getting my diet in check and on point, and while I'm fatter than most here are comfortable with, I'm slowly coming along and I feel very healthy.

Here's a recap of my experience on LEMUR:
BW 173->191, currently 185
BF pretty consistent, on the high side of 15-20%, probably added a good 10+ # of LBM.

Bench 175->190(really could be higher, but 190 moves nice and fast now)
Squat 275->355
Deadlift 315(10x1)->375 2x3, 3x2(going for 385 for a double on thursday)

For 5.5 months on LEMUR, those seem like some pretty good strength gains Harry. +80lbs increase on squats is massive.

And I know your feels about being in the gym too long. But it's a nice release from school and work, so **** it.

[hsilman]

Originally Posted by Hawke

For 5.5 months on LEMUR, those seem like some pretty good strength gains Harry. +80lbs increase on squats is massive.

And I know your feels about being in the gym too long. But it's a nice release from school and work, so **** it.

I think it's because I've been at/near these strength levels before that's so frustrating. But my body comp is MUCH better now, and I'm still significantly lighter. I also feel that especially for the squat, the technique I had was **** and I had been pushing heavy squats for a while so it was overreaching.

I do feel much better health wise now, as well as with my current bf level. Also, I feel like the numbers I'm putting up are "everyday" numbers, that even if I'm havign an off day or something, I'm capable of hitting them. It's sort of like "walking around strength" vs pumped-up, super-stimulated, +10% energy and motivation, OMG great gym day, new PR strength.

Also, my right butt cheek hurts. Weird soreness.

[Hawke]

Originally Posted by hsilman

I think it's because I've been at/near these strength levels before that's so frustrating. But my body comp is MUCH better now, and I'm still significantly lighter. I also feel that especially for the squat, the technique I had was **** and I had been pushing heavy squats for a while so it was overreaching.

I do feel much better health wise now, as well as with my current bf level. Also, I feel like the numbers I'm putting up are "everyday" numbers, that even if I'm havign an off day or something, I'm capable of hitting them. It's sort of like "walking around strength" vs pumped-up, super-stimulated, +10% energy and motivation, OMG great gym day, new PR strength.

Also, my right butt cheek hurts. Weird soreness.

If I didn't look twice, I would say that I posted this. I feel the exact same way. 20lbs lighter, still putting up/surpassing old strength levels. And the "everyday" strength couldn't be any truer.

Your squat progress is ridiculous. Great work.

[hsilman]

Bench 5s
110x5
130x5
145x10
(BW chins 5x5 during warmup)

DB bench 55s 5x5

Hammer Strength Iso-Row +90 each side 3x10

LEMUR ez bar preacher curls
90x6
80x6
70 2x6,3

ran 1 mile

ab wheel 3x10

[hsilman]

Press/Deads 5s

BW Chins 5x5
Press
80x5
90x5
100x10
BW Dips 5x5

Deadlift
235x5
275x5
310x10
RDL 175 3x5
GHR BW 3x12

holy lower back pump from 10 rep deads followed by RDLs. wow. interesting walk home!

[Lurker27]

That has been exactly my experience with LEMUR actually. I've mostly been cutting or maintaining for the last couple of years and my strength at 245 was better than at 287

[hsilman]

Originally Posted by Lurker27

That has been exactly my experience with LEMUR actually. I've mostly been cutting or maintaining for the last couple of years and my strength at 245 was better than at 287

I think LEMUR provides an excellent program for autoregulation of intensity and volume. It keeps intensity basically "as high as possible" during periods of lower energy like cutting, while the myorep scheme will give you enough volume to stimulate progress once you're back into an energy surplus.

[hsilman]

Since I was sick as ****(and still am to some extent) but feeling good enough to give it the old college try, I went in today and combined my Bench/Squat day and got through the ****. Definitely a -10% day, to say the least. Hopefully fully over this **** in another day or two. Still, got my reps in.

Bench
130x5
145x3
160x5
DB bench 55s 5x5

Squat
235x5
270x3
300x3
220 5x5

ab wheel 3x10

[hsilman]

weightlifting club practices today, so goddamn was the platform/power rack busy. Still was done in a little over an hour, so I guess I can't complain too much.

bw chins 5x5 while I waited

Press
90x5
100x3
115x6
Dips bw 5x5

Deadlift
275x5
310x3
345x5
RDL 155 3x5
GHR BW 3x12

Since it's a 20kg bar and 2x 20kg bumpers, I'm actually off on my deadlift weights by 3#, but whatever. I use one set of bumpers, and then add regular plates cause they are hexagonal and I don't want the bar to keep shifting.

Going to up the weight on everything but squats. I'd like to get a couple of more reps in at the same weight next week, or at the very least get 5 reps for my top set. I probably would of if I didn't catch the death this past week, but it can't hurt.

Also, I think I'm going to sign up for a meet in May. A couple of people are going to do it, and it's less than 2 hrs away. Could be fun.

[hsilman]

Squat
205x5
235x5
270x9
220 5x5

did the same weight as the last cycle, so I had to get at least one more rep in.

Weighted ng chins +25 3x5

[hsilman]

Got a tick in my throat. REALLY hope I'm not relapsing into sickness.

NG Chins 5x6

Bench
115x5
130x5
150x10
DB bench 60s 5x5

Hammer Strength Iso-Row +70 each side 3x12. Wanted to really squeeze and feel it.

RP EZ-bar Preacher Curls
80x9,6,4
70x5

[hsilman]

Press/Deads

BW Chins 5x6

Press
85x5
95x5
105x10
Dips 5x5

Deadlift
245x5
280x5
320x10
Good Morning 100 3x10
GHR BW 4x12

had to share the rack with someone pressing, so I just GM'd their press weight. nbd.

[hsilman]

Squatz

Squatz
235x5
270x3
300x5
225 5x5

Hip Abductor 170 3x15
Weighted chins +25 3x5

vidyas:

270x3:


300x5:

[hsilman]

Beng Day

BW Chins 5x6

Bench
130x5
150x3. All paused.
165x5 or 6(I think 6, lost count). First rep paused.
DB Bench 60s 5x5

HS Iso Row +70 3x12

RP DB Curl 35# 3x12

Split Snatch up to 125#. As much conditioning as actual exercise lol.

[hsilman]

Press/Deadlift

BW Chins 5x6

Press
85x5
95x5
105x3
120x6
Dips 5x5

Misread the sheet. ndb.

Deads
280x5
320x3
355x6
RDL 185 3x5
GHR BW 4x12

Ab wheel 3x10

Top set of deads are about half good, half ugly. but not so horrible as I think they don't count. Just have to work on it.

my Press estimated 1RM is shooting up, which is awesome. I can't wait to finally be repping 135. It's taken forever...

Videos:

Deads 320x3:


Top set 355x6:

[hsilman]

So, would anyone be terribly crushed if I moved my training log to the SS forum? There seems to be a more involved community as far as responses and encouragement on a regular basis there, and I don't feel like copying it multiple places.

If anyone is really getting something out if me posting here I can keep it up. Otherwise, I'll just post PRs and occasional videos in the regular gym thread.