Chump's 2025 Journal

[Chump16]

Tuesday, Feb 11

BW: 216.7
BF: 18
Muscle Mass: 102.3

Cardio Day

2.17 mile jog
34m 32s
113 ave bpm

 

[Chump16]

Wednesday, Feb 12

BW: 218.3
BF: 17.9
Muscle Mass: 103.2

Still fighting something, went to urgent care yesterday, starting a round of antibiotics to try and knock it out. But strength felt good, endurance was for sh*t. Skipped auxiliaries, felt absolutely tanked

Morning Workout
Wednesday, March 12, 2025 at 5:51 AM

WARM-UP
Thruster (Barbell)
Set 1: 45 lb × 5 reps
Set 2: 65 lb × 5 reps
Windshield Wiper
Set 1: 20 reps
Set 2: 20 reps
Plate Circles
Set 1: 5 lb × 15 reps
Set 2: 5 lb × 15 reps

Power Clean
Set 1: 95 lb × 3 reps
Set 2: 135 lb × 3 reps
Set 3: 155 lb × 3 reps
Set 4: 175 lb × 3 reps
Set 5: 185 lb × 3 reps
Set 6: 165 lb × 3 reps

Bench Press (Barbell)
Set 1: 135 lb × 12 reps
Set 2: 155 lb × 5 reps
Set 3: 185 lb × 5 reps
Set 4: 205 lb × 5 reps
Set 5: 235 lb × 5 reps
Set 6: 255 lb × 3 reps
Set 7: 215 lb × 8 reps

 

[Yano]

Wednesday, Feb 12

BW: 218.3
BF: 17.9
Muscle Mass: 103.2

Still fighting something, went to urgent care yesterday, starting a round of antibiotics to try and knock it out. But strength felt good, endurance was for sh*t. Skipped auxiliaries, felt absolutely tanked

Morning Workout
Wednesday, March 12, 2025 at 5:51 AM

WARM-UP
Thruster (Barbell)
Set 1: 45 lb × 5 reps
Set 2: 65 lb × 5 reps
Windshield Wiper
Set 1: 20 reps
Set 2: 20 reps
Plate Circles
Set 1: 5 lb × 15 reps
Set 2: 5 lb × 15 reps

Power Clean
Set 1: 95 lb × 3 reps
Set 2: 135 lb × 3 reps
Set 3: 155 lb × 3 reps
Set 4: 175 lb × 3 reps
Set 5: 185 lb × 3 reps
Set 6: 165 lb × 3 reps

Bench Press (Barbell)
Set 1: 135 lb × 12 reps
Set 2: 155 lb × 5 reps
Set 3: 185 lb × 5 reps
Set 4: 205 lb × 5 reps
Set 5: 235 lb × 5 reps
Set 6: 255 lb × 3 reps
Set 7: 215 lb × 8 reps

Love the work you put in man.

You have a lot of low end reps in your 5x5 sets I've noticed. You might want to try working a gradual decline in reps until your work sets to get more out of your time and volume at the top.

With this you still get warmed up but you won't burn your candle too fast on junk volume and not have it near maximal load where it counts for growth.

So on your bench for example this is what it would look like and once you get all your 5x5 with 255 its time to bump everything up 5lbs.

Progression - 135x5 - 155x4 - 185x3 - 205x2 - 235x1
Work Sets - 255x5 - 255x5 - 255x5 - 255x5 - 255x5
Back Off Set - 215xamrap

 

[Chump16]

So decrease the volume at lower loads, save energy/strength for the top end

I’ve been basically working up to 5RM or 3Rm or whatever for that particular day

You shoot for 5 work sets? I’ll go back and look at your progressions

 

[Yano]

So decrease the volume at lower loads, save energy/strength for the top end

I’ve been basically working up to 5RM or 3Rm or whatever for that particular day

You shoot for 5 work sets? I’ll go back and look at your progressions

Thats a scheme I was taught by BigBaldBeardGuy and used for a year all credit goes to Baldy for that one , youd have to look back quite a few pages to see it. It works great I just started learning n reading more and more and started creating my own from what I learned from everyone.

 

[Chump16]

Morning Workout
Friday, March 14, 2025 at 8:13 AM

WARM-UP
Thruster (Barbell)
Set 1: 45 lb × 5 reps
Set 2: 45 lb × 5 reps
Crunch
Set 1: 40 reps
Set 2: 40 reps
Kettlebell Swing
Set 1: 30 lb × 10 reps
Set 2: 30 lb × 10 reps

Split Jerk (Barbell)
Set 1: 65 lb × 5 reps
Set 2: 75 lb × 3 reps
Set 3: 95 lb × 1 rep
Set 4: 115 lb × 1 rep
Set 5: 125 lb × 1 rep
Set 6: 135 lb × 1 rep
Set 7: 165 lb × 1 rep
Set 8: 175 lb × 1 rep

Deadlift (Barbell)
Set 1: 135 lb × 5 reps
Set 2: 185 lb × 3 reps
Set 3: 225 lb × 3 reps
Set 4: 245 lb × 3 reps
Set 5: 275 lb × 3 reps
Set 6: 295 lb × 3 reps
Set 7: 295 lb × 3 reps
Set 8: 265 lb × 4 reps

AUXILIARIES
Front Squat (Barbell)
Set 1: 135 lb × 5 reps
Set 2: 135 lb × 5 reps
Set 3: 135 lb × 5 reps
Pullover (DB)
Set 1: 30 lb × 10 reps
Set 2: 40 lb × 12 reps
Set 3: 40 lb × 12 reps
Bicep Curl (EZ Barbell)
Set 1: 65 lb × 15 reps
Set 2: 75 lb × 15 reps
Set 3: 75 lb × 18 reps