A LIfter's Iron Log...

[ghettostudmuffin]

2-23-05

Full squat-warmups to 185x5x5
effort meter 2-3

deadlift-warmups to 255x5x5
effort meter 4

military press-warmups to 120x5x5
effort meter 4

Chinups-BW only 4,3,3,2,2 called it good

Felt pretty strong overall. Little tight in the left hip flexor, but no biggy. I'm definitely going to do 4 weeks volume phase. Next week will be hard, but I think I have a good chance makign my weights and reps, but if I don't make them I'm guessing only by a rep here and there. Everything is rolling right along. I feel like I'm getting bigger. Upper legs, lats and shoulders all seem to be filling out. This training the same bodyparts 2-3 days a week agrees with me VERY WELL when setup like this! Shiiiit, I'm gonna be stoked when I start filling out even more during the intensity phase. No more sueprcompensation style, once a week bodypart training for me. Madcow2, I think you've got another zealous dual factor theory convert here.

 

[ghettostudmuffin]

2-25-04

Full Squat-warmups to 235x1x5
effort meter 4

Barbell bench-warmups to 210x5x5
effort meter 4

Barbell row-warmups to 155x5x5
effort meter 4

Glute/Ham Raise-BW only, 10 reps, tight form

Didn't feel as strong as I would have liked in the squat, but just slightly. I am fully confident I'll squat 235x5x5 monday no sweat. I think I needed to bring my stance just slightly wider and just a tad more toe flare to get that perfect position. Did some bar only full squat reps between a couple of my BB row sets which seemed to confirm this.

Felt fairly strong in the bench, not bad. I'll definitely rep 220x1x5 monday. My form is getting really tight now. I can feel my whole body is tensed when I'm benching.

Barbell rows felt good. The last set especially felt powerful.

GHR's felt pretty good. Could have kept my ass tighter on a few of the reps.

Every thing's moving right along BABY!

 

[super_rice]

congrats, is this your second cycle of 5x5 now?

2-23-05

Full squat-warmups to 185x5x5
effort meter 2-3

deadlift-warmups to 255x5x5
effort meter 4

military press-warmups to 120x5x5
effort meter 4

Chinups-BW only 4,3,3,2,2 called it good

Felt pretty strong overall. Little tight in the left hip flexor, but no biggy. I'm definitely going to do 4 weeks volume phase. Next week will be hard, but I think I have a good chance makign my weights and reps, but if I don't make them I'm guessing only by a rep here and there. Everything is rolling right along. I feel like I'm getting bigger. Upper legs, lats and shoulders all seem to be filling out. This training the same bodyparts 2-3 days a week agrees with me VERY WELL when setup like this! Shiiiit, I'm gonna be stoked when I start filling out even more during the intensity phase. No more sueprcompensation style, once a week bodypart training for me. Madcow2, I think you've got another zealous dual factor theory convert here.

 

[ghettostudmuffin]

super_rice, this is my first go at it. I really like this program and think it will be my mainstay from now on.

I'll try HST in the future too, but this is gonna be the main one I'm gonna stick with.

The extra fequency of training the muscles definitely is affecting the speed at which my muscles are hypertrophing. Can't wait for the intensity pahse!

 

[JohnRobHolmes]

good to see you try the 5x5 man! i personally have been enjoying it, but i have been needing to switch it up so that i dont stagnate. maybe i should check out madcows post.

them pullups are progressing nicely bro! you will be 5x5'in your BW in no time! what i found with working toward a full 5x5 is that it is better to leave the first three sets lighter so that the last two get completed. i would bet my prized L-138 peckoltia that you can hit a 5x3 now.

 

[super_rice]

johnrobholmes, the 5x5 we are talking about is the variation of bill starr's 5x5 that madcow has made so popular (maybe he will start selling a supplement soon? ). the way it is setup under DFHT, for us newbies especially, i don't see how it could possibly lead to stagnation.

i did needsize's 5x5 for a few months before, and found that i did need to lighten sets, etc. i think it would work a lot better, if only loading/deloading schemes were applied to it.

ghetto my man, why would you try HST? you don't strike me as the sarcoplasmic hypertrophy type

if anything, we should both do 5x5 till we are sick of it, then try westside or something. imo, for me personally, i have two paths after i'm tired of 5x5. straight up oly style, or the west(dark)side.

sorry for hijacking your thread

 

[ghettostudmuffin]

About fucking time I heard form you john. Is your girl taking up so much of your time you can't lift? HAHA. You should start your journal again man.

super_rice, I agree, this program isn't gonna have stagnation problems do to the volume and intesnity phases plus the laoding and deloading factored in.

Oh, I am gonna run this 5x5 through for at least 3 cycles. I don't see myself getting sick of it. I just mentioned HST because it would be interesting to see how my body responds to a program like that. Besides, extra hypertrophy leads to greater strength potential. I'd probably do it once every 3-4 cycle of the 5x5 just for a change.

Not sure if I'm interested in westside. I've read plenty of articles on it. Not sure I'd like it. But, I'll probably end up giving it a try someday.

 

[JohnRobHolmes]

i hate to say it, but yes, my girlfriend has been taking up too much of my time. she just got her one week notice last night. now i wont have to wait on her slow ass every time i workout. ive still been active, riding bikes and such. these last few weeks with no weight training are starting to show, though.

and you trying hst?? that hit me as strange too. i guess its just messing with reps and sets. i always liked high rep stuff for my back and shoulders anyway.

 

[ghettostudmuffin]

I meant trying HST for like 1 cycle out of every 3-4 5x5 cycles, so not very often.

2-28-05

Full Squats-warmups to 235x5x5
effort meter 5

Barbell bench-warmups to 220x6
effrot meter 4

JS curl-grip Barbell Row-warmups to 170x5
effort meter 4-5

Glute/Ham Raise-BW only 1x9

The squats kicked my ass pretty hard today. Some of the powerlifters were there and I ended up not taking as much time for rest between my sets and it definitely showed. I was breathig pretty hard and got pretty soaked with sweat by the end of my 5th set. I don't like training with other people. I push myself hard enough. I just liek to take as much rest betwee nsets as I fell I need. Training with other's just fucks up my flow. I barely squeaked out the 5th rep of the 5th set, but like I said, I did cut my rest time between sets quite abit, which I believe caused it to feel harder than usual. The weight itself didn't actually feel heavy at all.

I FELT STRONG on bench. Put up that 220 like it was 205. I threw in a 6th rep and even that wasn't hard.

Need to work on accelerating the bar more and get my technique better on the JS rows.

GHR felt fine as usual.

One of the powerlifter's(the biggest and strongest) was giving me shit when I tried to explain to him the program I'm using (madcow2's 5x5). Said I would overtrain even though I trained to tell hi mabout the deloading and intensity phase. Also said I wasn't eating enough for it even though I've gained 6lbs in the last 3 weeks and 1 day lol. I'm up to 220lbs right now. I had to weigh myself cuz he was giving me shit. Said he's put on 27 lbs in the last 6 weeks. He's hella big and strong (going for a 1000lbs squat) and supposed to be all natural, but gaining 27lbs in 6 weeks seems abit farfetched without AAS. Especially considering he's been training for like 20 years and is 268lbs currently and gaining. I've drank literally 1.5 gallons a day on top of 3 big meals and still only put on about 27lbs in 3 months before, and I was underweight when I started gaining from just getting out of the military.

I'm not stressin though. I'm just not gonna work out when they are there anymore. I don't appreciate people telling me the program I'm using is gonna overtrain me and that I'm gonna lose weight and this and that crap when it's been working great. Especially when I tell them a high level strength coach designed it and they still act like I'm using some stupid muscle mag program.

Well it must be fucking working. I've put on 6lbs in like 3 weeks and my clothes feel tighter and my strength is continually going up. I wouldn't be surprised if I came outta this full cycle weighing an all time high of 225lbs.

 

[JohnRobHolmes]

sounds like this strongman is full of strongshit. gaining 27 pounds in six weeks is not natural, especially for a semi-vet lifter. either its all water and food, or he is hoarding ass pennies. the only way i could see a 27 pound gain like that is a newbie big boy that starts lifting and has great genetics.

there is always gonna be somebody to give you shit. i love it when people tell me that im never gonna retire at 30. little do they know....