Khem's Freak journey.

[Khem]

Weight: 218lbs
I'm Fucking killing this shit. +13lbs so far!

Week 3:


Wednesday:
SOHP:
70% x 5
80% x 5
90% x 5
185 x 5 +10lbs
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.

DeadLift:
60% x 5
70% x 5
80% x 5
90% x 5
325 x 4 +10 lbs
No pump set for DL, seems dangerous in my mind.



+ Accessory Triceps, shrugs

Shoulder felt great today so made up for last week by going with it. Could've done 5 on DL but I didn't grip it tight enough and it started slipping.

 

[Suistyle13]

Khem,

Are you running Jason Blaha's novice program???

Either way keep up the hard work and am interested in your overall progress. I agree with everyone else who's stated that you were nowhere near your natural potential, but then again who am I to judge, just keep training your ass off and eating like a mofo. Good luck bro!

 

[Khem]

Khem,

Are you running Jason Blaha's novice program???

Either way keep up the hard work and am interested in your overall progress. I agree with everyone else who's stated that you were nowhere near your natural potential, but then again who am I to judge, just keep training your ass off and eating like a mofo. Good luck bro!

I actually got the base program from Bill stars 5x5 and did a few tweaks. I added the extreme stretching from a stint where I tried DC training and hated it, but absolutely loved and agreed with the theory behind the extreme stretching. Pump set just makes sense to have the most blood as you can, to facilitate more stretching.

 

[Khem]

End Week 3:


Friday:
Squats:
60% x 5
70% x 5
80% x 5
90% x 5
335 x 3 +10lbs
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.

Incline Bench:
60% x 5
70% x 5
80% x 5
90% x 5
225 x 3 +5lbs
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.

Pendlay Rows:
60% x 5
70% x 5
80% x 5
90% x 5
225 x 3 +5lbs
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.


+ Accessory Side laterals, curls, calves

I actually skipped accessories and went home. I was really tired, as you can tell because I didn't even post. I still went up quite easily and that's awesome. Body composition is seriously looking different to me. I'm getting anxious for week 6 to verify, I hope what I feel is really whats happening.

 

[TaoPhD]

End Week 3:


Friday:
Squats:
60% x 5
70% x 5
80% x 5
90% x 5
335 x 3 +10lbs
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.

Incline Bench:
60% x 5
70% x 5
80% x 5
90% x 5
225 x 3 +5lbs
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.

Pendlay Rows:
60% x 5
70% x 5
80% x 5
90% x 5
225 x 3 +5lbs
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.


+ Accessory Side laterals, curls, calves

I actually skipped accessories and went home. I was really tired, as you can tell because I didn't even post. I still went up quite easily and that's awesome. Body composition is seriously looking different to me. I'm getting anxious for week 6 to verify, I hope what I feel is really whats happening.

Out of curiosity, what does your accessory work look like?

 

[Khem]

Out of curiosity, what does your accessory work look like?

Side delts are 3-4 sets of 10 lateral raises, Thumb tilted downward like you're pouring a pitcher. Hits side delt extremely hard.

Regular DB curls, occasionally pinwheel same rep/set scheme

Calves are Leg press calf raises, 3-4 sets of 15, explosive positive, 4 second negative. This is a new thing for me, its supposed to be closest to donkey raises which is what supposedly makes your gastroc muscle grow the most. As opposed to normal calf raises which grow your long soleus muscle. Short calves = bad gastroc muscle.

Currently I do extreme stretch for calves by letting the weight just lay on me until I cant bear it. I need to find out how to stretch biceps.

 

[TaoPhD]

Side delts are 3-4 sets of 10 lateral raises, Thumb tilted downward like you're pouring a pitcher. Hits side delt extremely hard.

Regular DB curls, occasionally pinwheel same rep/set scheme

Calves are Leg press calf raises, 3-4 sets of 15, explosive positive, 4 second negative. This is a new thing for me, its supposed to be closest to donkey raises which is what supposedly makes your gastroc muscle grow the most. As opposed to normal calf raises which grow your long soleus muscle. Short calves = bad gastroc muscle.

Cool thanks. I was curious. Keep it going!

 

[Oregongearhead]

Your quite articulate Khem , and your descriptions of the exercises is spot-on . I'm a big 5x5 fan too. I apologize if I insulted you a couple weeks back ; I just hate to see a young guy overweight jumping into tren/dbol bulk cycles and such without truly finding their natural potential first . I still think you need to spend the majority of your time getting lean . But you seem smart and eager to learn -you might just pull it off....OGH

 

[Khem]

Week 4:


Monday:
Squats:
60% x 5
70% x 5
80% x 5
90% x 5
335 x 5 +2 reps
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.

Incline Bench:
60% x 5
70% x 5
80% x 5
90% x 5
225 x 5 +2 reps
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.

Pendlay Rows:
60% x 5
70% x 5
80% x 5
90% x 5
225 x 5 +2 reps
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.


+ Accessory Side laterals, curls, calves

That was fun. The low back pumped up and I had to wait a while to do my last set of squats. I don't think I was hydrated enough though!


Definitely hoping I'm 220 tomorrow night, and if I am I'll snag pictures Thursday morning. I measured waist today just to be certain I'm not delusional. I am almost a half inch down, which isn't much but considering the weight I've gained I'm proud. I haven't had results this good, ever. Its only the beginning, too!! I have cracked DOWN on this shit!

 

[Khem]

Weight: 218.5lbs
I'm not happy about only gaining half a pound. I slacked a bit on my food and didn't realize it was so much. Kicking it back up for sure. Fuck me!

Week 4:


Wednesday:
SOHP:
70% x 5
80% x 5
90% x 5
190 x 5 +5lbs
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.

DeadLift:
60% x 5
70% x 5
80% x 5
90% x 5
345 x 5 +20 lbs
No pump set for DL, seems dangerous in my mind.



+ Accessory Triceps, shrugs

Killed dead lifts today. Back was pumped to shit.


Even though I didn't make 220lbs, I will be taking pictures tomorrow anyways. Its a lot of weight to have added and it should be noticeable.

 

[Khem]

My photog went in early to work today and I don't want to take a pic after eating all day. I will take tomorrow.

 

[Khem]

Here's the update pictures. Week 4, about +13.5lbs

 

[Mr. Joe]

I would have liked to see more progress at four weeks. What are you eating and how much?

 

[Khem]

I would have liked to see more progress at four weeks. What are you eating and how much?

13.5lbs while actually lowering waist nearly a half inch is bad progress at only 4 weeks?

 

[Khem]

End Week 4:


Friday:
Squats:
60% x 5
70% x 5
80% x 5
90% x 5
355 x 3 +20lbs <-- Failed it once, re did the set and got 3.
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.

Incline Bench:
60% x 5
70% x 5
80% x 5
90% x 5
230 x 3 +5lbs
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.

Pendlay Rows:
60% x 5
70% x 5
80% x 5
90% x 5
230 x 3 +5lbs
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.


+ Accessory Side laterals, curls, calves

I shouldn't have jumped 20lbs on squat with the headache I had today. Allergies bothering me or something, no fucking clue. I failed the first attempt and only got 1.5 reps, and so I took a few minutes and went for it again. I got the full 3 reps that time.

Needless to say, fuck you squats. :chomp:

 

[Mr. Joe]

13.5lbs while actually lowering waist nearly a half inch is bad progress at only 4 weeks?

Just comparing your pictures at 4 weeks to those from week one. Your strength seems to be going up, but you should see some more muscular development at this point, IMO. Just make sure you are eating enough. Your training seems to be in order, although it is geared toward strength and not hypertrophy. Keep it up.

 

[Khem]

Week 5:


Monday:
Squats:
60% x 5
70% x 5
80% x 5
90% x 5
355 x 2 -1 rep
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.

Incline Bench:
60% x 5
70% x 5
80% x 5
90% x 5
230 x 5 +2 reps
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.

Pendlay Rows:
60% x 5
70% x 5
80% x 5
90% x 5
230 x 5 +2 reps
Pump set x 10-15 reps, then "extreme stretching" for fascia tearing.


+ Accessory Side laterals, curls, calves


Had a bad quad shot. I'm extremely unlucky in my quads, I almost always hit something and get crippled. I did what I could do on squats. I might not try shooting quads anymore. 9/10 are crippling shots.

 

[conquistador]

Here's the update pictures. Week 4, about +13.5lbs

I see wider lats, smaller gut

 

[Khem]

Okay guys, my training partner has come down with the flu (my pops) and I figured I haven't had a legit break in longer than I usually stretch it. So I'm taking the rest of this week off, and finishing out the second half of my cycle refreshed and strong.

 

[TheHamburglar]

Okay guys, my training partner has come down with the flu (my pops) and I figured I haven't had a legit break in longer than I usually stretch it. So I'm taking the rest of this week off, and finishing out the second half of my cycle refreshed and strong.

why take a break, your on cycle?

in all reality one of the biggest benefits I find when I'm "on" is that my rest days are forearms/calves/abs, the volume and intensity is increased across the board and as long as your nutrition is up to par I don't see the point of taking a break, if anything train more.

Now I'm not saying to legs 4x a week, but I can usually hit everything 2x a week and recover perfectly.