5x5 Anabeta Log

Paddywiggum

This will be a log on a modified 5x5 program accompanied by a PES Anabeta Supplement run beginning Mon 20th Jan for 8 weeks.

Background
I've been training for 3 years, my bodytype would be ectomorph. I train at home with a rack+cable, its a pretty good set up with floor mats but still have to be careful (no dropping weights) as its a rented house.

my stats: 86kg bodyfat 15%

1repMax : Bench 125kg Deadlift 160kg Squat 165kg

Tested week before Christmas, but at home on my own so may be small bit left in tank.

Goals
add 10kg to Bench & 15kg to Deadlift, Squat. Maintain bodyfat but gain 4kg(90).
Ambitious-ish.

Program
This will be a modified 5x5 program. Ive done Stronglifts before and found it effective. I now want to put my own variation on it and see how i get on. There are modified versions out there already and mine will be close to "Jason Blaha Ice cReam" which seems popular.

3 Workouts per week, with legs each day, but an extra bit on chest, back, shoulders, arms spread out throughout the week.

Workout A
Squats 5x5
Deadlift 1x5
Bench Press 5x5
Barbell Row 5x5
Cable Crunch 3x10

Workout B
Front Squats 5x5
StiffLeg DL 5x5
Standing Press 5x5
Barbell Shrugs 3x8
Tricep Ext 3x8
Calves 3x10

Workout C
Squat 5x5
Barbell Row 5x5
Incline Db Press 3x8
Wide PullUp 3xFailure
Barbell Curl 3x8
HangingLeg 3xFailure

Each workout should be under an hour. Rest for main lifts @ 2mins, others 1min.
Ive tried to keep it balanced and varied. Will assess it after 4 weeks and see does it need altering. The whole idea here is to put my own spin on popular strength programs. (And then sell it and make fortune obviously)

Supplements
Anabeta is a plant root extract by PeS and ive run it for 4 weeks before. It causes a lot of hunger especially for Carbs, so im hoping this combined with lifting heavy will give me lean gains.
It is marketed as a body recomposition product mainly. Im hoping to maintain bodyfat or best case scenario lean out a bit.
It is a non-steroidal and legal supplement.

Creatine @ 5g per day. Caffeine & L-Tyrosine for PreWorkout.
Cals @ 4000 on gym days, 3000 rest days. Intermittant fasting 16/8.


Thats about it really. Ive put this up early for advice people may have to offer, bearing in mind if i wanted to do stronglifts or starting strength then i would, but i want to see how this works out for me. cheers:)

Paddywiggum

And in preparation i have found this incredibly useful....

https://www.youtube.com/watch?v=YK29zn2DTL4

Paddywiggum

Tested for some numbers on the main lifts tonight by doing Workout A...

Squat 5x100 5x120 5x125 5x125 5x125
Deadlift 5x100 5x120 5x130 2x140 3x140
Bench 5x80 5x90 5x95 5x97.5 5x97.5
Barbell Row 5x40 5x60 5x80 5x70 5x70
cable crunch 10x20 10x25 10x30

Haven't trained low reps in nearly 12 months so was quite tentative but it was very refreshing. Got through it quicker than i thought. However the element of fatigue was noticeable, ie i have trained on an upper/lower split for past 3 months so whenever i hit bench it was as first exercise on upper day. big change here after squat/deadlift.

arse..biscuits

Paddywiggum wrote: »

And in preparation i have found this incredibly useful....

https://www.youtube.com/watch?v=YK29zn2DTL4

Thanks for the video, but who's gonna clean up my carpet?

Paddywiggum

Tested numbers for Workout B....

Front Squat 8x40 5x80 5x90 5x100 5x100 5x100
SLDL 8x60 5x80 5x90 5x100 5x110 5x110
Seated Calves 10x100 10x130 10x140 10x140
Standing Press 8xBar 5x40 5x50 5x55 5x55 5x55 5x55
Barbell Shrug 8xBar 8x50 8x70 8x90 8x90
Lying Barbell Ext 8xBar 8x30 8x35 8x40
Wrist Curler to 3x2.5kgtofailure. http://www.amazon.co.uk/gp/product/B0013G3BNI/ref=oh_details_o06_s00_i00?ie=UTF8&psc=1

just over an hour, had villa arsenal match in background distracting me.

Paddywiggum

Tested for Workout C....

Squat 10xbar 8x60 6x100 5x127.5 5x127.5 5x127.5 5x127.5 4x127.5
Pendlay Row 8x60 5x70 5x70 5x70
Inc DB Press 8x26.5 8x29 8x31.5
Wide Pull Ups 8,6,5
Barbell Curl 8x40 6x40 6x40
Hanging LegRaise 6,6,6

1hr 5min, again overall body fatigue, gonna enjoy my days off till Mon
As for modifications, im going to throw in 3set incline db curl at end of Workout A, and make it a 2set bb curl and tri rope pushdown superset on Workout C.

Paddywiggum

Had to delay start till 21st but now up and running(liftin')....only recording main lifts here not warm ups...

Workout A
Squat 5x130 5x130 5x130 5x130 5x130
Deadlift 5x135
Bench 5x95 5x95 5x95 3x95 3x95
Pendlay Row 5x60 5x60 5x60 5x60 5x60
Incline Db Curl 8x16.5 7x16.5 6x16.5
Cable crunch 10x30 10x30 10x30

1hr 8m, happy enough, hadnt benched in 11days so not worried bout the 2x2 missed reps. anabeta has me incredibly hungry.

Paddywiggum

Workout B

Front Squat 5x102.5 5x102.5 5x102.5 5x102.5 5x102.5
SLDL 5x110 5x110 5x110 4x110 4x110
Standing Press 5x57.5 5x57.5 5x57.5 5x57.5 4x57.5
WG Barbell Shrug 8x90 8x95 8x95
Seated Calves 10x145 10x145 10x150
Bb Tri Ext 6x40 8x35 8x37.5
WristCurler 3x2.5 to failure

53min, bit too enthusiastic with weight for couple exercises. wristcurler is a right lil fecker to finish.

Paddywiggum

Workout C

Squat 5x132.5 5x132.5 5x132.5 5x132.5 5x132.5
Pendlay Row 5x62.5 5x62.5 5x62.5 5x62.5 5x62.5
Inc DB Press 8x31.5 8x31.5 8x31.5
Wide Pull Ups 8,7,7
Hanging LegRaise 8,8,8

left off bi & tri, not feeling well today.

Paddywiggum

Workout A
Squat 5x135 5x135 5x135 5x135 5x135
Deadlift 5x140
Bench 5x100 5x100 4x100 4x100 4x100
Pendlay Row 5x65 5x65 5x65 5x65 5x65
Incline Db Curl 8x16.5 7x16.5 4x16.5
Cable crunch 10x32.5 10x32.5 10x32.5

1hr 11m, comfortable on legs, gonna keep progressing with weight on bench till sticking point. pause on db curl destroyed arms.

Paddywiggum

Workout B

Front Squat 5x105 5x105 5x105 5x105 5x105
SLDL 5x115 5x115 4x115 5x115 4x115
Seated Calves 10x155 10x155 10x155
WG Barbell Shrug 8x100 8x100 8x100
Standing Press 5x60 5x60 4x60 3x60 4x60
Bb Tri Ext 8x37.5 8x37.5 8x37.5
WristCurler 3x2.5 to failure

1h 9m

Paddywiggum

Workout C

Squat 5x137.5 5x137.5 5x137.5 5x137.5 5x137.5
Pendlay Row 5x67.5 5x67.5 5x67.5 5x67.5 5x67.5
Inc DB Press 8x34 8x34 6x34
Wide Pull Ups 8,8,5
Hanging LegRaise 8,8,8
Bb Curl & Tri Rope (8x40 + 8x20) (8x40 +8x20)

58m, All done with eye on rugby & premiership, happy

Paddywiggum

last night's Workout A
Squat 5x140 5x140 5x140 5x140 5x140
Deadlift 5x145
Bench 5x102.5 5x102.5 5x102.5 4x102.5 5x102.5
Pendlay Row 5x70 5x70 5x70 5x70 5x70
Incline Db Curl 6x19 6x19 6x19
Cable crunch 10x32.5 10x32.5 10x32.5

felt i was moving through the gears last night, probably the most total weight ive ever lifted in a workout.

Paddywiggum

Workout B

Front Squat 5x107.5 5x107.5 5x107.5 5x107.5 5x107.5
SLDL 5x120 5x120 5x120 5x120 5x120
Seated Calves 10x160 10x160 10x160
Standing Press 5x60 5x60 5x60 5x60 5x60
WG Barbell Shrug 8x105 8x105 7x105
Bb Tri Ext 8x40 8x40 8x40
WristCurler 3x2.5 to failure

1hr 14m

Paddywiggum

Workout C

Squat 5x142.5 5x142.5 5x142.5 5x142.5
Pendlay Row 5x72.5 5x72.5 5x72.5 5x72.5 5x72.5
Inc DB Press 8x34 8x34 8x34
Wide Pull Ups 8,6,6
Hanging LegRaise 8,8,8
Bb Curl & Tri Rope (8x40 + 8xtridips) (8x40 +8xtridips)

1hr 2m, had few days off over weekend for beer

Paddywiggum

Workout A
Squat 5x145 5x145 5x145 5x145 5x145
Deadlift 5x150
Bench 5x105 5x105 4x105 2x105 3x105
Pendlay Row 5x75 5x75 5x75 5x75 5x75
Cable crunch 12x30 12x30 12x30

55m, terrible form on legs, too much emphasis on progressing weight. pissed off.

Paddywiggum

Workout B

Front Squat 5x110 5x110 5x110 5x110 5x110
SLDL 5x122.5 3x122.5 4x122.5 1x122.5
Seated Calves 8x162.5 8x162.5 8x162.5
Standing Press 5x62.5 5x62.5 4x62.5 3x62.5
WG Barbell Shrug 8x105 5x105 5x105

48m its just not happening this week.

The time you get your workouts done in is incredibly impressive!

Paddywiggum

gvn wrote: »

The time you get your workouts done in is incredibly impressive!

thanks, im trying to stick rigidly to 2min rest for main 5 rep lifts and 1min rest for others. Train at home on my own so no distractions apart from when theres a match on

Paddywiggum

Workout C

Squat 5x145 5x145 4x145 4x145 4x145
Pendlay Row 5x80 5x80 5x80 5x80 5x80
Inc DB Press 8x36.5 6x36.5 6x36.5
Wide Pull Ups 9,7,6
Hanging LegRaise 10,10,10
Bb Curl & Tri Rope (8x45 + 8x22.5) (8x45 +8x22.5)

1hr 16m, better.

Paddywiggum

Workout A
Squat 5x147.5 4x147.5 4x147.55 4x147.5 2x147.5
Deadlift 5x160
Bench 4x112.5 4x110 3x110 2x110 2x110
Pendlay Row 5x85 4x85 3x85 3x85 3x85
Cable Crunch 10x32.5 10x32.5 10x32.5

felt good today so tried to push the weight on a bit.

Paddywiggum

Workout B

Front Squat 5x112.5 5x112.5 3x112.5 5x112.5 4x112.5
SLDL 4x122.5 4x122.5 3x122.5 4x122.5 1x122.5
Seated Calves 8x165 7x165 7x165
Standing Press 4x65 3x65 2x65 2x65
WG Barbell Shrug 8x105 6x105 6x105

51m

Paddywiggum

Workout C

Squat 5x150 4x150 3x150 2x160 2x160
Pendlay Row 5x85 5x85 5x85 5x85 5x85
Inc DB Press 8x36.5 7x36.5 7x36.5
Wide Pull Ups 10,8,6
Hanging LegRaise 12,12,12
Bb Curl & Tri Rope (8x50 + 8x25) (8x50 +8x25)
Wristcurler 2.5kg
1hr 8m, decided to push squat out, my prev 1repmax was 165.

Paddywiggum

Workout A

Squat 5x150 4x150 4x150 3x150 2x150
Deadlift 1x160 1x165 1x170 fail@180
Bench 5x100 3x110 1x120 fail@130 1x120 1x127.5
incline dB Curl 3x 6x19.5
Wristcurler 3x2.5kg

1hr
thought id hit 180 on deadlift i was wrong.
thought id hit 130 on bench i was wrong.

Paddywiggum

Workout B

Front Squat 5x115 5x115 5x115 5x115 5x115
SLDL 5x122.5 5x122.5 5x122.5 5x122.5 5x122.5
Seated Calves 10x165 10x165 10x165
Standing Press 5x65 4x65 3x65 2x65 2x65
WG Barbell Shrug 8x105 8x105 8x105

1hr 3m

Paddywiggum

Workout C

Squat 5x130 3x150 1x160 1x170 1x180 1x180
Pendlay Row 4x90 3x90 3x90 3x90 2x90
Wide Pull Ups 10,8,8
Hanging LegRaise 12,12,12
Bb Curl & Tri Rope (8x50 + 6x30) (8x50 +6x30)

48m, pr on squat.

Alf Veedersane

Nice work! Had you gone in with the intention of making an assault on your squat PR?

Paddywiggum

Alf Veedersane wrote: »

Nice work! Had you gone in with the intention of making an assault on your squat PR?

Thanks! Ya, I've 2 weeks left on this strength cycle so wanted to gauge progress this week on the 3main lifts. Ill get back to 5x5 now for last couple weeks

Paddywiggum

Workout A

Squat 5x150 5x150 5x150 5x150 4x150
Deadlift 3x165 1x175
Pendley Row 5x90 4x90 4x90 4x90 3x90
Bench 3x110 4x105 3x105 3x105 2x105
incline dB Curl 3x 7x19.5
Wristcurler 3x2.5kg

pr on deadlift. poor on bench. 2nd time ive trained fasted on this program, and each time ive lifted strongly, im not sure if there's a connection or not physically or mentally, but i might make it a more regular occurrence to see.

Sangre

How is your squat depth? I'm sure you know this but your squat number is very high compared to your DL.

Paddywiggum

Sangre wrote: »

How is your squat depth? I'm sure you know this but your squat number is very high compared to your DL.

depth is good for comp legal (which is something i might progress into), just below parallel, but the imbalance is pretty straight forward as ive definitely favoured squats over DL for the last couple yrs. my grip strength is also an issue which im trying to improve, bought wristcurler, doing hanging leg raises.

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

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

Paddywiggum

Shortened this evening due to time constraints.

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

Rest pause Bench 5x 5x100kg.

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.

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

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

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.