Another Single Factor 5x5 Journal

[anotherbutters]

I thought I'd start a journal, see if I can share some of my gains / frustrations. I've only been lifting around 9 months, but the newbie gains seem to have eluded me. I think that's because I wasn't eating enough, but madcow recently put me straight on that (thanks again). I'm now eating a lot more (3200-3500 cals), so hopefully I'll start to see some real progress now. If I don't, well, I'll share everything here so please feel free to comment or correct me.

Some details on me: I'm 33, 158lb, 5' 9", probably about 15%BF, 13" arms, 22" thigh, 34" gut, 37" chest.

Goals: hypertrophy and strength.

I've just finished a 5x5 dual factor cycle, but madcow recommended the single factor version since I haven't been lifting long. At least I have some figures to start with.

End results of 5x5 dual factor (all weights converted from kg, that's why they're odd numbers):

max.................5x5...........1x5........3x3
Squat.............172............183........205 (1x5 - just missed 194)
Bench.............110............121........132 (3x3 - missed 3rd rep on 3rd set)
Row..................95.............106.........117
Dead..............231..............n/a.........265
Military.............62..............n/a.........84 (3x3 - missed 3rd rep on 2nd set)
Pullups............-33.............n/a.........-11 (negative because assisted!)

As you can see, I'm puny as hell! In fact, now that I've converted them from kg to lbs, they're positively embarrassing when compared with virtually everyone else I see post on these boards. Anyway, we all have to start somewhere...

Restrictions: my gym doesn't have a squat rack or cage, so I have to squat in the smith machine. I know it's not as effective, but I have no choice. They said they're getting one, but they've been saying that for ages. I'll change gyms when I change jobs, which might be soon.

Another restriction is that the smallest plates they have are 2.5kg (5.5lb), which means 11lb is the smallest jump I can make. They're supposed to be getting some 1.25kb plates, but I might just go out and get some myself. It's a bit of a bitch when I have to take my own weights to the gym

Anyway, I've decided to do the single factor 5x5, so here's what I'm starting on:

Squat: 183
Bench: 121
Row: 106
Dead: 243
Military: 73
Pullups: -22

I've picked weights that are about my max on the 1x5, so I ought to be able to get them since that was half way through the dual factor cycle.

Wish me luck!

 

[anotherbutters]

Week 1

Squat (1x5): 183
Bench (1x5): 121
Row (1x5): 106

Every set of squats felt hard, even the lower ones, which is wierd. I thought I'd find the top weight easy. I got all the reps, but I couldn't have done another one on the top weight

Bench felt strong. I was concentrating on form, keeping my shoulder blades in, arching my back and pushing with my feet. I barely got this weight during the dual factor 5x5 and had help from a spotter. There was nobody around to spot for me today, but I went for it and found it easy. I could probably have thrown out a couple more reps, which I was pretty happy with.

Rows: I had to stand up a little bit from 90 degrees on the final set. I thought I'd get this weight ok, but no.

Whilst I was benching, a guy came to squat in the machine next to me. He built up to a little bit more than I did (only by about 10lb) but he was only squatting down about 5 inches (I go ATG). When he finished he looked at me and said "woah, they take it out of you". What an a$$!

 

[Jim Ouini]

Whilst I was benching, a guy came to squat in the machine next to me. He built up to a little bit more than I did (only by about 10lb) but he was only squatting down about 5 inches (I go ATG). When he finished he looked at me and said "woah, they take it out of you". What an a$$!

LOL!

 

[JL_204]

What is your diet like???

 

[Madcow2]

Restrictions: my gym doesn't have a squat rack or cage, so I have to squat in the smith machine. I know it's not as effective, but I have no choice. They said they're getting one, but they've been saying that for ages. I'll change gyms when I change jobs, which might be soon.

Question - is there any bench or setup for military that you can put the bar on and duck underneath to get the squat bar on your back? I know it's a bitch and you might not find it but I've done this on home gym setups before. Obviously you can't push yourself as hard and you need some extra margin because reracking may be a bit harder but being stuck on a smith is a real killer. You'll always hear the "smith is ok just not as good", "works for me", "leg press is good too" etc. but let me tell you it is a difference and a really freaking big one when your goal is to get bigger and stronger. Half assed squats with lighter weight are still magnitudes better than the smith or machine press contraptions.

I didn't catch this in any of the stuff you wrote before but it's a massive one and this whole program is based on the squat which makes it really crucial. If you knew how to clean decent weight and front squat that would be a work-around, maybe barbell hack squats like deads from behind you - I honestly don't know, better to not have a bench than not have a rack because a rack can still allow benching. The squat thing is major and a serious inhibitor to any program but considering the squat is the base of the 5x5 and the primary method of volume regulation (and there is a reason for this as it's really effective) this really neuters it.

 

[anotherbutters]

What is your diet like???

07:00
2 whole eggs
6 egg whites
Oats, 40g
Semi-Sk Milk, 1/4 pint
Almonds, Honey, Kiwi fruit

10:00
Tuna, can
Brown rice, 50g
Veg, 3 portions
Omega 3-6-9 Oil, teaspoon
Olive Oil, teaspoon

12:00 Pre-workout
Whey, 30g
Maltodextrin, 40g

13:00 Post-workout
Whey, 30g
Dextrose, 70g

13:30
Chicken breast on 2 brown muffins
Banana

16:00
Chicken breast
Brown rice, 50g
Veg, 3 portions
Omega 3-6-9 Oil, teaspoon
Olive oil, teaspoon

19:00
Tuna, can
Brown rice, 50g
Veg, 3 portions
Omega 3-6-9 Oil, teaspoon
Olive Oil, teaspoon

22:00
Ny-Tro PRO-40, 1/2
Oats, 20g
Olive Oil, teaspoon

02:00
Semi-Sk Milk, 1/4 pint
Cottage cheese, 50g

Total: 297 p / 397 c / 72 f / 3425 cals

Diet is pretty similar on non-workout days, but without the workout shakes and bread. Oh, and I go to bed around 22:00. The 02:00 snack is whatever time I wake up to go pee.

I weigh myself every morning out of habit more than anything else and I've noticed I drop a couple of pounds after workout days, so I'm going to increase the rice from what's above to add maybe another 300 - 400 cals.

 

[anotherbutters]

Question - is there any bench or setup for military that you can put the bar on and duck underneath to get the squat bar on your back? I know it's a bitch and you might not find it but I've done this on home gym setups before. Obviously you can't push yourself as hard and you need some extra margin because reracking may be a bit harder but being stuck on a smith is a real killer. You'll always hear the "smith is ok just not as good", "works for me", "leg press is good too" etc. but let me tell you it is a difference and a really freaking big one when your goal is to get bigger and stronger. Half assed squats with lighter weight are still magnitudes better than the smith or machine press contraptions.

I didn't catch this in any of the stuff you wrote before but it's a massive one and this whole program is based on the squat which makes it really crucial. If you knew how to clean decent weight and front squat that would be a work-around, maybe barbell hack squats like deads from behind you - I honestly don't know, better to not have a bench than not have a rack because a rack can still allow benching. The squat thing is major and a serious inhibitor to any program but considering the squat is the base of the 5x5 and the primary method of volume regulation (and there is a reason for this as it's really effective) this really neuters it.

I suspected the difference to be quite big. I've looked around and there isn't anything I can use. There is one bench with a rack attached to it, but it's too low to squat under, the rack's facing the wrong way and the bench itself would be in the way to squat down anyway. There are no out-facing hooks on the smith machine that I could rest a bar on either.

There are no racks for military - I just clean it because it's pretty light anyway (I'm pretty new to these).

It really annoys me that the gym doesn't have anything I can use. They are getting a squat rack/cage, it's just a matter of time. Things seem to be changing - they've reorganised the room to make way for the new equipment, but it hasn't arrived yet. So I'd rather hang in there and wait rather than join another gym. I'll be changing jobs soon (I'm in IT and mine's just been outsourced to India!) and I might end up relocating, so it doesn't make sense to join another gym right now.

Would it be worth trying to incorporate front squats somehow? I haven't tried, so I don't know if I could clean enough to make them worthwhile. I'd look like a real a$$ if I had to dump them

 

[anotherbutters]

Week 1, Wed

I've never tried front squats before, so I tried to give them a go today. I just couldn't get the bar into position. I know it's difficult (from reading jim's front vs back squats thread), but I just couldn't get anywhere close, even trying with just the bar. I asked one of the trainers in the gym and he cleaned it, got it onto his delts, then crossed his arms buddah style. Fine for the light weight he demo'd with, but I'd never be able move my arms around like that with a weight that's worth squatting.

I could hold the bar on my delts with arms stretched forward as in the bottom pics here http://www.exrx.net/WeightExercises/OlympicLifts/ElbowPosition.html and could then hold the bar with arms crossed, but I just couldn't get my wrists back enough to hold the bar as in the top pic. In fact, I sprained my wrist trying and found the military press hard later!

So... I'm not sure what to do with the front squats. I can't imagine wriggling my arms into the buddah position with a heavy weight and I can't do them with straight arms and wrists back. I'll have to practice some more.

Today:

Backsquats in smith machine: 9/106 warmup then 139, 150, 161, 161, 161
Deads: 9/132 warmup then 154, 176, 198, 220, 243
Military: no warmup then 51, 51, 62, 62, 73
Pullups: no warmup them -44, -44, -33, -33, -22 (missed the last rep at -22)

Deads took a lot out of me today. I love em! I used to use straps but I started switching to mixed grip after my straight grip starts to fail and I haven't had to use straps for a few weeks now.

Military was hard because I sprained my wrist trying to get the front squat position earlier. The gym doesn't have any 1.25kg (5.5lb) plates, so I have to jump up by 11lb. I doubled up on some of the sets rather than lower the starting weight, as the starting weight was quite easy (hence no warmup).

Pullups. I can't wait until I can do these unassisted. Felt strong today, but then I missed the last rep

My weight is down 2lb from monday (156lb) even though I've been eating myself out of house and home.

Still waiting for my Starting Strength book I ordered a few weeks ago...

 

[anotherbutters]

Ok, practicing front squat bar position at home with a cheap weight set I started with last year... I think I've got it. Well, right hand only. I've hurt my left wrist too much to get that hand into position. I'm going to give these another go on Friday.

I also tried cleaning the weight with hands starting in the buddah position. I'd like to see myself do that in the gym with proper weight

 

[Jim Ouini]

Nice update. For some reason every PT I've encountered teaching front squats (like 3 different gyms) endorses the buddha style.

I personally have never been able to do it that way. Seems like way too much going on.

Still waiting for my Starting Strength book I ordered a few weeks ago...

FYI, it took almost 2 weeks for me to recieve it here in the States.

 

[anotherbutters]

Week 1, Friday

This is my first week and I picked weights that I knew I could get, just to start from a known base, so there were no surprises today.

Sidenote: I'm going to switch to recording weights in kg here as that's what I use and I'm already tired of converting them each time. Just double it and add 10% to get pounds if you want. I might point out milestones in both kg and lbs though

1. Back squats in smith machine (kg)
48 x 9 warmup
63 x 5
68 x 5
73 x 5
78 x 5
88 x 3
73 x 8


Wow, this is the first time I've done more than 5 reps with weight in about 2 1/2 months! Call me wierd, but what a joy! I chose 88kg as my max today because although I know I can do 3 reps at 93kg, I haven't done 5 reps at 88kg yet and I want to get that on Monday. I'll save 93kg for next Friday, assuming I get Monday. Felt strong in squats today, unlike on Monday.

BTW, I've noticed my left knee bends in slightly as I squat. Both feet are pointing slightly out at the same angle and they're the same distance forward, but it always does it. It hasn't caused a problem yet, but I thought I'd mention it. I suspect the cure is to do squats out of the smith machine to built up the stabilizer muscles. I posted a complaint to the gym today about not having a squat rack

2. Bench (kg)
30 x 9 warmup

35 x 5
40 x 5
45 x 5
50 x 5
60 x 3 (no spotter but ok)
45 x 8 (easy)

I jumped from 55kg on Monday to 60kg today because I know I've done 60kg for 3 reps before. I'll try 5 reps at 60kg on Monday, which will be a PR. After that I'll start increasing the weight by smaller amounts.

... on which note, I bought myself a couple of 1.25kg and two 0.5kg microweights yesterday, so now I really will be taking my own weights to the gym. How hardcore is that?

3. Row (kg)
28 x 5
33 x 5
38 x 5
43 x 5
50.5 x 3 - using my shiny new weights
38 x 8

I find rows are a difficult one to definitively say whether I got a rep or not. I mean, how much do you allow yourself to stand up? With bench/squat, you either get a rep or you don't. I've decided to keep my form pretty strict, so if I have to straighten more than a tiny amount I won't count it. It's difficult to describe how much that is though.

Rows are something I can do at 48kg but just can't do at 53kg, so I used two of my 1.25kg plates and got 3 reps with good form at 50.5kg. I'll go for 5 reps on monday then maybe do a small increase to 51.5kg next friday. I don't know how much I can increase by from week to week, but I feel like I need to be conservative on these.

Summary

All in all, a good workout. Not too hard, and it only took about 40 mins.

I was going to try front squats again today, but my left wrist still hurts a bit from my experimentation on wednesday, so I'm going to leave them until next wednesday until I try them again.

My weight dipped during the week, but I'm back up to Monday's weight now (72kg). OMG, I have to eat MORE??

Oh, and my right arm is up by 1/8" from Monday. Every little bit counts

 

[Guinness5.0]

It seems to me that you're staying conservative and IMHO that's a very good thing. Keep the weights moving steadily upward and you'll keep making gains.
And don't give up on that squat rack- start a petition, take hostages, whatever you gotta do (except a hunger strike- gotta keep caloric surplus going)

 

[anotherbutters]

And don't give up on that squat rack- start a petition, take hostages, whatever you gotta do

Well I'm not going to buy one of those and take it in with me

 

[Jim Ouini]

I like reading your updates. Makes me feel like I'm there

I have some of those microplates but haven't used 'em yet. When I start working off strict percentages I may haul them to the gym. As it is my gym bag is already full enough.

 

[blut wump]

I went to check out a local gym a few months back and I was starting to think it might be worth considering until I asked about squats. I might as well have been discussing third-world toilet practices for all it meant to him. After a little explanation he took me to the area where people do heavy weights where I found a few dumbells. He said that they do have some 'big guys' who come in and they all bring their own weights. I left.

 

[anotherbutters]

Thanks Jim

Quick question. On monday, should I increase the weights...

a) by adding the same amount to every set, e.g.

this monday squat: 63, 68, 73, 78, 83
next monday squat: 68, 73, 78, 83, 88

or b) keep the first set low for a few weeks and spread out the increases, e.g. keep the first two sets the same, add 2.5kg to the next two sets and add 5kg to the 5th set:

next monday squat: 63, 68, 75.5, 80.5, 88

The second options seems right as it'll keep me fresher for the final set. I'd bump up the first set every few weeks.

 

[anotherbutters]

Week 2, Monday

Holy crap!

1. Backsquats in smith machine (kg)
48 x 9 (warmup)
63 x 5
68 x 5
75.5 x 5 (+2.5 from last week)
80.5 x 5 (+2.5)
88 x 5 (+5) -------------- PR!

2. Bench (kg)
30 x 9 (warmup)
40 x 5 (+5)
45 x 5 (+5)
50 x 5 (+5)
55 x 5 (+5)
60 x 5 (+5) -------------- PR!

3. Row (kg)
28 x 5
33 x 5
38 x 5
45.5 x 5 (+2.5)
50.5 x 5 (+2.5) --------------- PR!

Wow, what a workout! It was like I was just going through the motions. Not a killer workout with near-failure reps. I just went in and got 3 PRs! Woohoo!

I'm so liking this program already. I've been looking forward to seeing whether I could get the bench weight all weekend as I missed one rep when I did this weight on the 3x3 two weeks ago. Now I've done 5 reps and I probably had another one in me! Squat was good too - I just missed 88kg in the 1x5 during my 5x5 dual factor, but got 5 reps today and could have done one, maybe two more reps if I went to failure. Rows weren't so good - I got the reps but they were only just tidy. I had nothing else in me, but I'm still happy with them.

Given that this is the single factor 5x5, on Friday I'm going to increase the above weights and go for 3 reps, then try to get 5 reps next Monday. So I guess now's a good time to choose those target weights, based on how well I did today and how much I think I'm going to grow over the next week. I reckon I could do another 2.5kg on squats, but I'm not sure about bench so maybe stick with 1kg, and definitely 1kg on rows. I'm sure I could get 3 reps with another 2.5kg on bench, but I'm not sure I could get the 5 reps on Monday. Baby steps...

I suppose today's bench was a mini milestone in that it's one plate each side plus the bar I'm such a lightweight.

I've been practising cleaning at home (as in the movement - my place is still a mess), in order to get into the front squat position. I can get into the position with my hands straight back now, which I couldn't figure out last week. Slightly wider than shoulder grip so my hands just finish to the outside of my shoulders.

I gave it a go in the gym today with more weight, now that my wrist's better (40kg, then 50kg). I'm thinking of practising this a lot more until I can do them right. Based on today, I'm worried about two things - first is having the bar land on my collarbone and braking it, if the bar doesn't land right. I don't know how likely this is. And second is how to get the damn bar down after without dropping it (the gym doesn't have any proper platforms). I tried shrugging the bar off my shoulders with a little leg lift, then catching it when it gets to my thighs, but I can see me missing it with heavier weight (and if the bar goes through the floor it'll finish up in the swimming pool downstairs and I'll probably get into trouble). And if I just try to roll the weight back into my hands from my shoulders, I feel like it's going to put too much stress on my wrists (which I stretched properly today). Suggestions?

After the workout I went back to the changing rooms and put my microweights (which I carry in a little black bag) on the end of a seat. I turned round and they fell off and crashed to the floor. You should have seen some of the people jump, hehe!

 

[Jim Ouini]

Grats on the PR's. Get used to it

 

[Guinness5.0]

Nice work. Any noticeable mass gains yet?

 

[anotherbutters]

Nice work. Any noticeable mass gains yet?

My shoulders seem to be blowing up quite a bit, but so is my gut. I've only been eating a decent amount for about 4 weeks and I was pretty lean before that, so maybe some of my gut is intestinal bloat or something, due to the increase in volume of food. Whatever, I'm not too bothered. So long as I'm not gaining weight too quickly and my weights in the gym are going up, I'm happy. I intend to bulk until next summer.

My normal weight is about 70kg, which I seem to revert to quite quickly. I was 67kg four weeks ago and I'm 72kg now. I'm trying to go up by 0.5kg - 1kg (1 - 2lb) a week.

I took photos about 10 weeks ago but haven't taken any since. I'm going to wait a while yet.

 

[Guinness5.0]

I took photos about 10 weeks ago but haven't taken any since. I'm going to wait a while yet.

Take 'em now. It the only evidence you'll have. Much better than "well I think I looked bigger but I'm not sure"

 

[anotherbutters]

I guess. I'll take a few in the morning.

While I'm here, I want to link to this because I can never find it. This is my next year or so taken care of. TRAINING NEW LIFTERS - Glenn Pendlay and Mark Ripptoe

 

[blut wump]

Your browser might have a 'bookmarks" or 'favourites" section where you should be able to store the link.

 

[anotherbutters]

Your browser might have a 'bookmarks" or 'favourites" section where you should be able to store the link.

And I call myself an IT professional! Yeh, I can never find it within all the bookmarks though.

 

[blut wump]

Make a subsection/folder

If you're on Explorer (yeuk),
Click on Favourites/Organize Favourites/Create Folder
Call it whatever (GymStuff)

Thereafter...
Go to your webpage/site
Click on Favourites/Add to Favourites/Create In ("Create In" might not be needed if the little panel is already open)
Select your folder (GymStuff)
Job done

 

[anotherbutters]

Thanks, but I really do know how to use a browser! I just wasn't being clear when I posted the link. Too many years in IT - I know how to use a browser, but I lack communication skills

 

[anotherbutters]

Week 2, Wednesday

1. Squats (kg)
40 x 9 Front squats (warmup)
50 x 5
55 x 5
55 x 5
68 x 5 (switched to back squats in smith)
73 x 5

2. Dead (kg)
60 x 9 (warmup)
70 x 5
80 x 5
92.5 x 5 (up 2.5)
105 x 5 (up 5)
115 x 5 (up 5)

3. Military Press (kg)
23 x 5
25.5 x 5 (up 2.5)
29 x 5 (up 1)
30.5 x 5 (up 2.5)
34 x 5 (up 1)

4. Pullups (kg)
-20 x 5 (assisted)
-20 x 5
-15 x 5
-15 x 5
-10 x 5 (all same as last week)

Summary

In the original description of this program, today's supposed to be a light day. But how can a light day include deads?!

I started off trying front squats after cleaning the weight. I'm practising and getting better at these. The front squats themselves are ok, and I'm more comfortable cleaning the weight and getting it into position now. It's not pretty, but it'll do for now. I tried super_rice's suggestion (in the front squats thread) of using hook grip to keep my fingers around the bar, which worked a bit better. The thing that I find really hard though, is getting the bar down after. I can't dump it because my gym doesn't have the floor for it. I tried lifting it back into my hands with a bit of a leg kick and then lowering it in a controlled manner, but when I got the bar back into my hands I could barely hold it because my wrists were hurting so much. And of course my gym still doesn't have a rack that I can unload onto. I'll keep practising, but I'm not going heavier than today until my wrists can take it.

Deads. I look forward to deads because nobody does them in my gym and I get to lift more weight than anyone else does in any other exercise. It's a sad state of affairs. Today was absolutely knackering. I had sweat pouring off me by the third set. I got all the reps though, and it was a bit of a jump from last week. I've done 120kg for 3 reps before now, but I'm not sure whether to make another big jump and try 5 reps next week or just go to 117.5kg. Anyhow, I'm not declaring a PR until I get to 120x5.

Military - I spread the weights out a bit better today and added just a kilo to the top set. Wasn't too difficult. I'm not sure about form - I use quite a wide grip and have my elbows out to the side with my forearms mostly vertical whilst I'm doing them. And I do every rep from below my chin - the top of my chest in fact, with no leg kick at all. Is this right? I've seen some of the vids linked from madcow's main page and it looks like they use a narrower grip with elbows forward, not to the side. I'm sure what I'm doing is an effective exercise, but would I be better to work my front delts by having my elbows forwards? I don't think so but I thought I'd throw the question out there.

Pullups - same level of assistance as last week and only just got the final rep again. No real change. I was really knackered from the deads though.

All in all, a pretty tiring workout. My heart rate felt like it was up for a good couple of hours after I left the gym (from the deads).

Measured my right arm again this morning and it was unexpectedly up: 13 1/4". Another 1/8"! So that's 1/4" increase in 6 days!!!

 

[blut wump]

Sounds like a great workout. I do my MP in the same position as you. I usually give myself some leg assist on the first rep and then just bring the bar down to below my chin. I think the elbows forward stance is more for push press. I'm a complete rookie at PP so I'll bow out on that one.

 

[anotherbutters]

Week 2, Friday

1. Back squats in smith (kg)

48 x 9 (warmup)
63 x 5
68 x 5
75.5 x 5 (up 2.5)
80.5 x 5 (up 2.5)
90.5 x 3 (up 2.5)
75.5 x 8 (up 2.5)

2. Bench (kg)

30 x 9 (warmup)
40 x 5 (up 5)
45 x 5 (up 5)
50 x 5 (up 5)
55 x 5 (up 5)
61 x 3 (up 1)
50 x 8 (up 5)

3. Rows (kg)

28 x 5
33 x 5
38 x 5
45.5 x 5 (up 2.5)
51.5 x 4 (up 1) (4 reps - oops, should have been 3!)
38 x 8

Summary

I'm glad I didn't jump up 5kg in squats from last week. 3 reps with an extra 2.5kg was hard! I couldn't have done 5 reps today at the top weight. It'll be interesting to see how I fare on Monday when I try.

I only just got the 3 reps on bench today. I didn't realise until now that I'd bumped up all the other sets by 5kg, so maybe that's why it was so hard. 3 reps was almost to failure, so again, Monday will be interesting. I worked out with a friend from work today and he didn't give me half the encouragement I got on Monday when one of the gym lads spotted for me. I'm sure that made a big difference as I just wasn't concentrating the same. I tend to lose my form easily on bench - I stop pushing with my feet and let my shoulder blades out without thinking about it. Need to concentrate more.

Rows weren't too hard. I did 4 reps instead of 3 at the heavy weight by mistake! Monday should be fine for 5 reps.

Quite a quick workout. I should probably throw in some other assistance exercises, like abs and maybe dips. I've stopped all cardio as well, in order to give this everything I've got for a few weeks.

I'm kind of dreading monday now. I told my mate about getting the microweights and trying to increase the weight each week. He said I'd never add 10kg to my bench in 10 weeks, which kinda gave me something to aim for! Trouble is I found 61kg hard today and if I don't get 61kg on monday for 5 reps, I'll be pretty pissed.

 

[anotherbutters]

Week 3, Monday

1. Back squats in smith (kg)
48 x 9 (warmup)
63 x 5
68 x 5
75.5 x 5
83 x 5 (up 2.5)
90.5 x 5 (up 2.5) ------------ PR!

2. Bench (kg)
30 x 9 (warmup)
40 x 5
45 x 5
50 x 5
55 x 5
61 x 5 (up 1) -------------- PR!

3. Row (kg)
28 x 5
33 x 5
38 x 5
45.5 x 5
51.5 x 5 (up 1) -------------- PR!

4. Dips (kg)
10 x BW
6 x BW + 2
5 x BW + 2

I was worried on Friday about getting the bench today, but I got it! I workout with a guy from work on Fridays, but he's hopeless as a spotter and I barely got the 3 reps last week. I workout on my own on Mondays and prefer it. I get one of the lads from the gym to spot for me on the last set and they're much better, with little words of encouragement, etc. I'm not sure it's a good thing that I find it easier with a better spotter though - that just says to me that it's all in my head. I'll see how this Friday goes...

Squat went up well. I could have done another rep, same as last week. I might have been able to do 5 at 93kg today. Oh well, that's for next week.

Rows weren't brilliant. I got the 5 reps, but the final rep wasn't all the way to my gut and I stood up more that I'd have liked. I'm not sure whether to try again next week at this weight or go up a notch.

I added some dips today, just for the fun of it. I hate my bench being so low, so I thought I'd add these.

Bodyweight is up to 73kg (160lb), up 1kg from last Monday.

I started the single factor 5x5 conservatively, based on my final weights in the dual factor 5x5. I'm looking forward to next week because I'll have progressed to the heaviest weights I've ever had on the bar for practially every exercise!

I'm really liking this new program. There's something to look forward to on each of the three days - Monday is PR attempts, Wednesday is deads (which I love) and Friday is the day for bumping up the weights. It'll be interesting to see how long I can keep gaining.

I saw another guy doing squats today - a rare occurrence in my gym. We should have a big red light that flashes on top of the smith machine in celebration every time someone does squats. As per all the others, he only went down to parallel though and I couldn't believe he only had about 30kg on the bar. Then he did bench and put up about 70kg. I can't understand why so many guys put so much effort into bench and then neglect legs. One of these days I'm going to snap and force someone to squat ATF!

 

[|D_J^B_J|]

Very interesting to read the progress of another lifter doing the same program as I am with similar weights - You are 6kg heavier than I am, your dead and row is stronger than mine but my bench and military press are stronger than yours.

Is your gym getting a squat rack in the future? I was forced to do Smith squats until a couple of months ago, and I can assure you that free squats are much better. Your whole body will thank you for it.

Another question: Do you train with a spotter? Even with a spotter I find it awkward doing the back-off sets on Friday because with lifts such as the bench, squat and row, I have to rack the bar while my spotter takes some of the weight off as quickly as possible before I start lifting again. This causes me to pause for at least 5 seconds during the set.

How do you take some of the plates off before doing your back-off sets on the Friday while minimising the pause during the set?

 

[blut wump]

As far as I'm aware, feel free to correct me on this, the back-off set isn't meant to be a drop-set. More a kind of cool-down set so you don't have to rush from one set to the next.

 

[anotherbutters]

I don't treat it as a drop set, just as blut wump said. I think the description says something like "the 5th set is a higher weight for 3 reps, then try to get 8 reps at the same weight as the 3rd set", but I don't think it was meant to be taken literally.

My gym keeps saying they're getting a squat rack, but it hasn't happened. I've even found out who the manager is and had a go at him. I'm well within my rights - they said they were getting one when I joined in December. grrr.... I'll be changing jobs soon and possibly relocating, so changing gyms doesn't make sense right now, so I'm kind of stuck. I'm not happy about it, believe me!

The only spotting I have is for the final sets on bench.

Nice to see your progress too. I don't know how I managed to get my dead so much higher than everything else. At the moment it's double my bench! bench: 60, squat: 90, dead: 120

 

[anotherbutters]

Week 3, Wednesday

1. Light back squats in smith (kg)
48 x 9 (warmup)
63 x 5
68 x 5
75.5 x 5
75.5 x 5
75.5 x 5

2. Deads (kg)
60 x 9 (warmup)
70 x 5
80 x 5
92.5 x 5
105 x 5
120 x 5 (up 5) ------------- PR!

3. Military (kg)

18 x 9 (warmup)
23 x 5
25.5 x 5
29 x 5
30.5 x 5
35.5 x 5 (up 1.5)

4. Pullups (assisted, kg)
-25 x 7 (warmup)
-20 x 5
-20 x 5
-15 x 5
-15 x 5
-5 x 2 (up 5, failed)

Summary

I didn't bother trying front squats today. I just don't want to risk injury to my wrists whilst maintaining the rack, or to anything else when I try to get the bar back down again. I don't think it's worth it for the benefit I'll get from the light weight that I manage.

Deads. Wow! I remember my lower back aching last week after just the 2nd or 3rd set. I think that's because I ripped through the first few sets quickly and my form was pretty sloppy. I was also sweating like a pig.

Today was completely different. I got past the 4th set and I felt as though I hadn't even started - not even a hint of a twinge or ache from my back, and I barely broke a sweat. I was supposed to do 117.5kg today but I couldn't resist and went for 120kg instead (5kg/11lb increase). My left hand grip started to fail on the 4th rep but I held on and got all 5. Woohoo! I use a mixed grip and this is the first time it's started to fail, so I might try to start using hook grip. I assume you normally combine the two? Anyway, I'm really pleased with deads today. They were hard, but nowhere near as stressful to the CNS as last week. I'm wondering how much more I could have lifted if my grip was up to it!

Military was hard, but I squeezed out the last rep. Having the microplates has transformed my workouts. I have so much more control over intensity.

Pullups were hopeless. I tried to use only 5kg of assistance (10kg last week), but barely got two good reps. I weigh 1kg more than last week, but I think having these at the end of the workout doesn't help. I'm not too bothered to be honest, as my other lifts are still going up. I'll drop back to 10kg assistance next week. To be honest, 15kg assistance was hard enough. If nothing else, pullups give me a massive pump in my arms

My gym got some new plants today in these massive 3ft high pots. Look pretty expensive. But no squat rack. If only the manager was around for me to wring his neck.

In summary, a brilliant workout. Can't wait for Friday!

 

[blut wump]

Congrats on the PR.

Sorry, I can't help on the hook grip question since my grip is currently stronger than my deadlift. I'm still trying to decide whether that's good or bad. I usually deadlift with a simple double-overhand grip.

 

[anotherbutters]

Cheers!

For a moment there, I imagined you with one hand over the other in the middle of the bar trying to do a deadlift.

 

[Jim Ouini]

Grats on PR's. My wrist is feeling a little tweaked from Monday's fronts so tomorrow I'm thinking of either the crossed arms rack or more than likely I'll wear some wrist supports.

My gym got some new plants today in these massive 3ft high pots. Look pretty expensive. But no squat rack. If only the manager was around for me to wring his neck.

 

[blut wump]

One-arm deadlifts can be a good grip exercise. Jim Ouini has been doing what he called 'suitcase deadlifts' where the bar is off to one side. I've done them occasionally where I've straddled the bar. The good thing is that your grip gives out without your CNS getting fried but you'll still be lifting enough to make it a worthwhile exercise.

Other good ones are: gripping plates for a minute - drop, rest, repeat; carrying heavy DBs around the gym for distance or time.

 

[anotherbutters]

Today's the first time my mixed grip has started to fail so I haven't needed any direct grip work before. I'd try the farmers walk if it wasn't for the fact that people'd think I'm crazy walking round until they fall out of my hands. I can imagine myself getting to the other side of the gym, then they drop and I can't pick them up to carry them back again.

I've tried holding a plate before now, but second time round the sweat on my hand makes it impossible to carry on. Maybe I should just factor that in and lighten the weight.

I'll try something next week. Farmers walk sounds fun. See if I can make it to one of those new plant pots and dump them in there

 

[Jim Ouini]

I was actually contemplating chalk last week when my hook grip started to slip...luckily this week I've been pretty solid.

I like those suitcase deads, it really works your grip as you have to manage the weight as well as the balance i.e, I don't think the same amount with a dumbell would be the same thing.

Also works the stabilizers really well.

 

[anotherbutters]

... contemplates farmers walk with two 7 foot olympic bars

 

[anotherbutters]

Week 3, Friday

1. Back squats in smith (kg)
48 x 9 (warmup)
63 x 5
68 x 5
75.5 x 5
83 x 5 (up 2.5)
95.5 x 3 (up 5!)
75.5 x 8

2. Bench (kg)
30 x 9 (warmup)
40 x 5
45 x 5
50 x 5
55 x 5
62.5 x 3 (up 1.5)
50 x 8 (forgot!)

3. Row (kg)
28 x 5
33 x 5
38 x 5
45.5 x 5
53 x 3 (up 1.5)
38 x 8

4. Dips
BW x 9
BW + 2kg x 4
BW x 7

5. Farmers Walk
28kg db each hand, didn't count but I guess around 40 secs
28kg, 38 secs
28kg, 24 secs

Summary

Pretty good workout. I couldn't resist throwing on another 5kg rather than 2.5kg on squats today. I was supposed to be doing 3 reps at 93kg but I've done that before in my dual factor 5x5, so confidence got the better of me and I jumped to 95.5kg. Attempting 5 reps on Monday will be interesting. I used to find squats pretty draining but the past couple of weeks have been ok. Hard, but ok on the CNS. I remember I used to do these to failure a few months ago and always used to nearly pass out after them.

A note on the 5kg jumps this week - I jumped 5kg on squats and deads because I've been feeling good and I've been a little impatient to get past my final dual factor weights. This'll be the last time I try to jump up 5kg though.

Bench was good. My training partner from work turned up late, but just in time to spot for me. He hasn't been that good in the past but today was ok. My form was good too and I got the 3 reps. I reckon I can do 5 on Monday for a new PR. He did 80kg last week and got 3 reps for 85kg today. Grrr. I hate him

Rows were solid. Almost perfect form for 3 reps. I'm usually sloppy at this weight. Hope I can get the 5 on Monday.

I added dips again today, but didn't push too hard.

I did some farmers walks too, hehe! There's no clock nearby and I don't wear a watch in the gym so I had to count myself. I picked up 28kg dumbbells because they happened to be the nearest to me. My forearms were burning after about 25 seconds but I managed to hold on for about 40 seconds for two 'sets'. I'm not sure whether failure is determined by muscular failure or how bloody minded you happen to be and how much pain you can endure! Fun

 

[anotherbutters]

BTW, whilst I was doing by squats today there was a guy next to me in the other squat smith machine. 10kg on each side and I swear he wasn't going down any more than 3 inches. I was squatting ATF right next to him with something like 30 inches of movement. Couldn't the guy take a hint as to the right way to do them?!! Argh! I just don't want to get into helping other people!

 

[Jim Ouini]

BTW, whilst I was doing by squats today there was a guy next to me in the other squat smith machine. 10kg on each side and I swear he wasn't going down any more than 3 inches. I was squatting ATF right next to him with something like 30 inches of movement. Couldn't the guy take a hint as to the right way to do them?!! Argh! I just don't want to get into helping other people!

Ya know, the funny thing is he was probably looking over at you thinking 'Why can't this guy take a hint, he's ruining his knees'

 

[anotherbutters]

Week 4, Monday

1. Back squats in smith (kg)
48 x 9 (warmup)
63 x 5
68 x 5
75.5 x 5
85.5 x 5 (up 2.5)
93 x 5 (up 2.5) --------- PR!

2. Bench (kg)
30 x 9 (warmup)
40 x 5
45 x 5
50 x 5
55 x 5
62.5 x 5 (up 1.5) -------- PR!

3. Row (kg)
28 x 5
33 x 5
38 x 5
45.5 x 5
53 x 5 (up 1.5) --------- PR!

4. Dips
BW x 8
BW x 8
BW x 8

5. Farmers Walk
28kg db each hand, 60 secs
28kg, 43 secs
28kg, 41 secs

Summary

A few mini PRs today, but PRs all the same. I chickened out on my ambitious 5kg increase on the squat. The first few sets didn't feel right, harder than usual, so I just added 2.5kg to the top set.

Bench was good. Progress from week to week is pitifully slow - this week was only a 1.5kg increase. But given that I'm only benching just over 60kg anyway, it's still within the 2-3% increase week-on-week that I'm aiming for. I don't think I could have lifted more, so I'm just going to have to be patient. *sigh*. Mind you, 2-3% per week is about 10% per month, so I guess it isn't all that bad.

Rows were surprisingly good. This is the first time I've done 53kg with pretty good form. It was lousy at this weight before.

All in all, nothing much to report, just more small PRs

Did some dips and farmers walks again. It'll be interesting to see if the farmers walks can keep my grip strong enough to hold the deads. I'm not going back to straps.

One of the male PTs was showing a new female member round today. Why do they always get the girls to use the leg adductor machine? I've seen it in use every time I've been to the gym but I've never, ever, seen a bloke use it.

He also got her doing back squats in the smith machine, but his feet were about a foot further forward than where I place mine, so he couldn't go any further down than just above parallel, otherwise he'd have fallen flat on his arse. wtf?

I know I've said it before, but I'm totally addicted to this program! The next workout just doesn't come quick enough. Wednesday. Deads. 48 hours to go...

 

[Jim Ouini]

Grats on PR's. What's Wk 5 and on look like in single factor?

Re: adductor machine, there used to be this trainer at a gym I used to go to who'd but his female clients on it, then roll up a swiss ball and have a seat right in front of them lol

 

[anotherbutters]

Grats on PR's. What's Wk 5 and on look like in single factor?

Thanks Jim.

Single factor is linear for as long as you can milk it for. No week to week changes to start with, so it's pretty boring from that point of view. Since I've been lifting less than a year, I ought to be able to increase linearly for a while. When I plateau, then I change things to get the gains going again. Then when I plateau again, more changes.

Over time, it gradually morphs into dual factor, which I find pretty neat. That's one of the reasons I started the journal, as a demo of how to go from single factor to dual factor. If I can do it right!

Re: adductor machine, there used to be this trainer at a gym I used to go to who'd but his female clients on it, then roll up a swiss ball and have a seat right in front of them lol

lol. He also had her doing some kind of pull downs and had his hands by the side of her breasts as an indication of how far she was supposed to pull down to. From where I was stood it looked like he was having a good fondle when I looked over.

 

[blut wump]

Wow, you're a never-ending stream of PRs. It's awesome. Congrats.

Be glad of each and every one of those small PRs. As you observed, they add up very quickly to a massive amount of progress. 10% per month is huge.

Be careful not to overdo the grip work lest it reduce your deadlift. Assistance work is always an ongoing balancing act. It's a good choice to do without the straps but don't be afraid to use them if the alternative is to miss the lift. Just try to do without them for as much weight as possible. Good luck.

 

[anotherbutters]

Hehe! Thanks Blut Wump.

Thanks for the heads up on the grip work. I've been throwing in assistance work on Monday and Fridays, whereas according to the 'rules' it should only be Friday.

On Mondays, I'm done with the main squat, bench and row lifts in about 30 mins, so I'm always tempted to throw something else in. I'll try to hold back next week.

Re the straps, there was a time when I couldn't lift 90kg without them. Now I'm doing 120kg for reps without them. It's such a great feeling! I always have them with me, just in case. The trouble is, if my grip starts to fail, it'll be in the middle of my final set, so there's no time to strap up.

 

[anotherbutters]

Woohoo! My Starting Strength book arrived today! Looks good. Really good.

 

[Jim Ouini]

Sweet! Between you and BW having problems getting the book I was beginning to wonder. You will love it.

 

[blut wump]

I'll hold off bothering them until next week, then.

 

[anotherbutters]

Well, they sent the first copy of the book out, which must have been lost, then sent the squat/powerclean posters separately, then sent out another copy of the book. I have the second book, but not the posters yet.

I'm going to start calling it Sapping Sleep, based on how much I read last night

 

[anotherbutters]

Week 4, Wednesday

1. Light back squats in smith machine (kg)
48 x 9 (warmup)
63 x 5
68 x 5
75.5 x 5
75.5 x 5
75.5 x 5

2. Deads (kg)
60 x 9 (warmup)
75 x 5 (up 5)
85 x 5 (up 5)
95 x 5 (up 2.5)
110 x 5 (up 5)
122.5 x 5 (up 2.5, straps) --------- PR

3. Military Press (kg)
18 x 9 (warmup)
23 x 5
25.5 x 5
29 x 5
31.5 x 5 (up 1)
36.5 x 5 (up 1) ---------------- PR!

4. Pullups (kg)
-25 x 7 (assisted, warmup)
-20 x 5
-20 x 5
<quit>

Summary

Today wasn't a good day.

For a start, I had a slight twinge in my left knee during Monday's squats and it was a little worse today. I haven't twisted it or anything, so I don't know what's up. Hopefully it'll be better for Friday.

Deads were really hard, much harder than last week. Deads felt really hard two weeks ago, then last week (slightly heavier), I felt great doing them. Today was like two weeks ago, but worse. Admittedly, I did increase all the weights, not just the top set. Maybe I should drop them again and keep the top set up.

I even had to use straps on the top set. I strapped up but didn't wrap them round the bar, but I knew I was in trouble after my first rep and quickly wrapped them round. My back did not like doing those. Lots of lower back ache - the good kind of ache, not a bad pain, but far too much ache for my liking.

I think I was feeling a bit tired today as I did a lot of gardening last night after work, digging out some tree stumps. I also hurt my wrist by repeatedly trying to hack through roots with a spade. And then I stayed up reading Starting Strength. Or maybe today was just one of those off days. Whatever.

I'm going to have to play deads by ear next week. I got the reps today, but it sapped every last piece of strength I had. Not good.

I was surprised I got the military press PR. It hurt just bending down to put the plates on the bar. The penultimate set was hard, but I just managed the final set.

Pullups were a joke. I was so drained by then that I felt like I was flogging a dead horse. I actually gave up as I didn't see any point in burying myself any more. I wasn't happy as I've never quit a workout before, but there just wasn't any point carrying on. Pullups were hard with 20kg assistance!

So, two PRs, but not a good workout.

 

[Guinness5.0]

It's bound to happen. You didn't think this was going to be easy did you?

 

[blut wump]

Looks like a good workout from here. Digging is one of the hardest exercises known to man and you went from digging to deads and set a PR. Awesome.

Don't worry about the pullups. If your gym has a lat pulldown machine, it can be useful for this kind of day when pullups just aren't going to happen.

Congrats on the PRs

 

[anotherbutters]

Yeh, it's just one of those days.

New rule: no more chopping down trees and staying up late the night before deads.

 

[anotherbutters]

Thanks Blut Wump.

Upper body exercises always suffer on Wednesdays as deads take it out of me. I really want to work on upper body strength, but equally, I want to do deads. I don't know whether swapping the order of military and pullups from week to week might help. Maybe only try to increase the weight on the one that I do straight after deads, then maintain the other one for that week.

k IOUs to the both of you. Just have to spread it around a bit first.

 

[Jim Ouini]

In the latter stages of the DF 5 x 5 I think I missed all my push presses after deadlifting.

I remember MC2 saying not to worry as long as dead was going up, though, particularly that pullups weren't a deal breaker for the program.

And yes on the rare occasions when the wife can convince me to do some weeding out back, it pretty much wrecks me for the rest of the day.

 

[anotherbutters]

Week 4, Friday (triples day)

1. Back squats in smith (kg)
48 x 9 (warmup)
63 x 5
68 x 5
75.5 x 5
85.5 x 5 (up 2.5)

95.5 x 3 (same)
75.5 x 8

2. Bench (kg)
30 x 9 (warmup)
40 x 5
45 x 5
50 x 5
55 x 5
63.5 x 3 (up 1)
50 x 8

3. Row (kg)
28 x 5
33 x 5
38 x 5
45.5 x 5
54 x 3 (up 1)
38 x 8

Summary

I had a few beers last night for the first time in ages, but luckily it didn't affect the workout. Squats were the same weight as last Friday because I jumped 5kg last Friday, but only did a 2.5kg jump on the Monday. I'll try this weight next Monday for a new PR.

Bench was hard but I got it. Rows were surprisingly good - 1kg higher than my 5 rep PR and done with good form. I thought I'd be really sloppy, but no.

I've got a friend coming over from Oz tomorrow and beer is on the menu. I'm sure it's going to affect Monday, but I'm going to allow it because I've been real good and the only drop I've had since I started this journal was last night's and that wasn't excessive. To be honest, this program is pretty intense, in that there are no real days where you can go on a bit of a bender without affecting an important workout - they're all important!

Some good news though - I haven't been able to do freeweight back squats because my gym doesn't have a proper rack/cage, but I've finally come up with a workable solution. I never thought this would work, but I tried it today and it was ok. I put the bar on the top notch of the bench, sat on the bench and slid myself under it. Lo and behold, if it wasn't the perfect height for me - my shoulders just went under the bar! From there, I could stand up with the bar on my back, although I was then straddling the bench. I walked forward about 4 feet doing my best John Wayne impression to get clear of the bench, did a few reps, then walked back and racked it. Woohoo!

I only tried 40kg as I wanted to find out what any problems would be. Re-racking the bar was the worst part because I couldn't see behind me to see if I'd gone back enough before I needed to sit down. It could get messy with some decent weight on the bar. But if I get someone to spot me, they can help guide the bar back, so I'm going to get someone from the gym to do it every time I squat. And since I squat 3 times a week, they're soon going to be wishing they had a proper squat rack

I'm going to switch to doing these after Monday's PR attempt in the smith machine. I'll drop the weight quite a bit to start with and maybe add 5-10kg each week to get me back up to my current max. Can't wait!

 

[blut wump]

It's great news that you have a solution for doing free weight squats.

When I switched away from the Smith machine to doing free squats it was a huge strain on my knees and thighs since the stabilizer muscles weren't up to the job. Take it steady but stick with it: it's worth the aggro.

 

[anotherbutters]

What would be a reasonable approach to this? I was thinking of starting low, bumping the weights up quickly to start with, then slowing down as I approach my current max. My current max is 93kg, so something like 60, 67.5, 75, 80, 85, then play it by ear. Or is that a bit too conservative? How about 60, 70, 80, 90?

 

[blut wump]

It doesn't seem too conservative for starters.

It'll mostly depend just on what state the muscles are in. Better to start easy and ramp up than to go crazy and have to take a month out when a knee goes. Slow and steady wins the race with weights. You could even start lighter and do a little extra volume to work initially on conditioning until you find out how you stand, if you'll forgive the mild humour.

 

[anotherbutters]

Duh, I hadn't even thought about altering volume - that's not a bad idea, thanks. I think I'll just play the next few weeks by ear rather than try to follow a preset target.

I could barely feel 40kg on my back yesterday, so I might do 5x5@50kg on Wednesday and see ... how I stand Take it from there.

 

[Jim Ouini]

How do the back squats feel out of the smith?

Congrats on your emancipation, reracking does sound like it's going to be a pain, though.

 

[|D_J^B_J|]

Good to hear that you will be able to do free squats. Since you are new to free squats, start off very light and work your way up - the last thing you want is an injury.

Also, don't expect to be able to lift the same amount of weight you were lifting in the Smith machine.

 

[anotherbutters]

Week 5, Monday

1. Freeweight back squats (kg)
bar x 9 (warmup)
40 x 9 (warmup)
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

2. Bench (kg)
30 x 9 (warmup)
40 x 5
45 x 5
50 x 5
55 x 5
63.5 x 2 (up 1kg) -------- failed

3. Row (kg)
28 x 5
33 x 5
38 x 5
45.5 x 5
54 x 5 (up 1) --------- PR!


Comments

I can still feel the effects of drinking on Saturday night. A pub near me had some excellent strong, cloudy cider on tap (real cider, not the fizzy stuff students drink) and since I hadn't seen my mate from Oz for a few months, we got a bit carried away. I know, stupid, but what's done is done and it doesn't happen often.

I'm still weak today from not eating much yesterday, so I decided to abandon the PR attempt on smith squats and jump into my freeweight squat 'conditioning.' I'd just read most of the squat chapter in the Starting Strength book, which helped quite a lot with foot position, driving up with the hips and pushing my elbows back to lock the bar in place. Good stuff.

5x5 at 50kg was way too easy. I wanted to increase the weight, but I also wanted to see whether I get any new aches at this weight first. My stance was wider than usual, so I probably wasn't using my adductors before. I also wanted to keep the weight down whilst I get used to trying to re-rack the bar.

I have to walk backwards slowly until my legs touch the end of the bench (without falling over backwards), straddle the bench and walk back a couple more feet, then sit down and back slightly so the bar hits the posts, then drop it a touch onto the hooks. I missed one of the hooks when I was warming up with the bar! I didn't bother with a spotter today, but I'll get someone when I start bumping the weight up. I might do 5x5 at this weight again on Wednesday, then maybe go to 55kg on Friday. I don't think the volume is an issue at this weight.

Jim, the squats themselves felt good. I think my hams are fairly flexible and I can't imagine getting any lower. Balance was good too. When I was squatting in the smith, I used to pretend in my head that they were free squats and try to get the balance right, even though I knew the smith maintained the position (if that makes any sense).

Bench was as expected. I knew I wouldn't get this weight (and I deserved not to). I had a different PT spot for me than usual and he was far too keen to get his hands on the bar, coming in earlier than I'd have liked. I actually did 5 reps, but he grabbed the bar on the 3rd one and helped from there on. Then he had the gall to tell me I could have done 6 or 7 reps! I won't be asking him again.

Rows were surprising. I managed a PR! I stood up a little, but not enough for me to discount them. Cool!

 

[anotherbutters]

Week 5, Wednesday

Bodyweight: 74kg

1. Free weight back squats (light day) (kg)
bar x 9 (warmup)
40 x 9 (warmup)
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

2. Deads (kg)
60 x 9 (warmup)
75 x 5
85 x 5
95 x 5
110 x 5
125 x 5 (up 2.5) --------- PR!

3. Military Press (kg)
18 x 9 (warmup)
23 x 5
25.5 x 5
29 x 5
31.5 x 5
38 x 5 (up 1.5) ---------------- PR!

4. Pullups (kg)
-25 x 7 (assisted, warmup)
-20 x 5
-20 x 5
-15 x 5
-15 x 5
-10 x 5 (matches PR)

Comments

Holy crap! There was no stopping me today!

Light squats day today, so I just stuck with the 50kg I did on Monday as I haven't felt any soreness since I did them. I was tempted to try 1 set of 25 reps just to get them out of the way I'm going to go up to 55kg on Friday.

I nearly killed myself doing deads last week, but they went up well today so I added another 2.5kg to the top set for a new PR and got it. No straps either, woohoo! Mixed grip was just up to the job. Looking back on my notes, deads were hard in weeks 1 and 2, very hard in week 4, but manageable in weeks 3 and 5 (today). Week 4 was probably due to doing some gardening the night before, but I don't know about the first two weeks. I'd been deadlifting for 9 weeks in the dual factor 5x5 I ran before this, so they weren't new to me. I dunno, some days I guess they just go up!

I've been working out what my next milestones are. If I keep going up by 2.5kg, then in 5 weeks time I'll hit 300lb and in 6 weeks time, I'll have three 20kg plates on each side (which is all the 20kg plates my gym has). I guess the next milestone after that will be 150kg, twice my bodyweight (or maybe 160kg by then).

I changed my grip width on the military, so it's more like a press (which is described in Starting Strength). Slightly narrower. I think it made it easier, but then I took a big gulp of air after the 4th rep on the last set and nearly missed the final rep. I won't be doing that again!

I was still feeling strong today and matched my PR on the pullups. I don't think I could have gone down to 5kg assistance. Oh well.

This was an excellent workout. I'm really pleased with the results on deads after last week. Let's hope I can carry on improving.

 

[Guinness5.0]

Nice job bud! I was thinking "He's gettin' close to double bodyweight on deads" before you said it. I think all men love numbers/stats and milestones like that.

 

[blut wump]

Congrats and especially on the grip holding out. It's satisfying when your work is paying off.

I got a mail from the company selling "Starting Strength" this morning. They said that all shipments to the UK are currently delayed and that they are switching to a different carrier. They also said that if I haven't received my copy withing ten days that they'd send out a fresh one.

 

[anotherbutters]

Cheers guys.

I've never had consistent gains like I'm having now. It's great! I guess I've discovered the most anabolic of all substances - excess food. Nothing else comes close.

Blut Wump, you ordered your book a few days before mine, which arrived yesterday, so you might get it before the week's out. They told me they were switching suppliers for Europe because of the problems and gave me this link: http://www.c-of-c.de/Bucher/strenght_and_conditioning/Starting_Strength/starting_strength.html

It looks a bit german to me

 

[blut wump]

Agreed, it looks totally German. They gave me the same link.

 

[anotherbutters]

Don't mention the war when you order a copy.

 

[Guinness5.0]

WHOA!!

Blut went plat. Now I'll have to take you more seriously...

J/K bro. hit me with that 32 shot any time

 

[blut wump]

It was a gift from Jack Schitt who bought a lifetime Plat and a Million K. He bequethed me his current remaining month.

As if I'd ever mention the war.

 

[anotherbutters]

And he's got another variation of his sad greyhound avatar. Black background was best!

 

[Jim Ouini]

Grats on PR's, AB. Maybe it would be easier to say 'see above' from now on

Funny thing about Starting Strength, it's an awesome book with kick ass info, but right after I got it I tried to employ 'everything' all at once...totally overthought my squat and had a terrible workout.

I'm so easily influenced

And I'm going to call Blut 'B-money' from now on.

 

[blut wump]

That seems harsh. Mostly because I'm still trying to work it out.

 

[anotherbutters]

I forgot to mention yesterday, but I started to get a slight pain in my left knee straight after the workout. Well, straight after pullups actually. I did a bout of running for cardio a few months ago and my left knee held me back for a few weeks whilst it got used to the running, so I know there's a bit of history with it's weakness.

I'd hate to think the current soreness is due to the squats, but who knows. I'm not sure what to do on Friday now. I was going to bump the weights up to 55kg. Maybe I should just skip squats on Friday.

My upper back's also pretty sore from yesterday's pullups, and my lower back has a slight soreness to it (not pain), so I must have really excelled myself yesterday

 

[blut wump]

Be careful with the knee. Certainly part of the problem could be due to using neglected muscles in your squats. I started to get knee aches in the first week of my current program and got a little worried about it. I started to experiment with foot spacing and foot angle until I found a position that helped. I also tried to avoid relaxing at the bottom of the squat since I found that helped too.

All problems are slightly different, though. I'd suggest keeping the weight the same or lowering it but if it hurts just abort and find something else to do. Don't try to ignore the pain for even a single rep lest it be your last for a long while. If it is just neglected muscles bleating at you then you'll be fine again soon enough. Spend a few extra minutes walking on the treadmill, maybe.

 

[anotherbutters]

Week 5, Friday

1. Freeweight back squats (kg)
bar x 9 (warmup)
40 x 9 (warmup)
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

2. Bench (kg)
30 x 9 (warmup)
40 x 5
45 x 5
50 x 5
55 x 5
63.5 x 3 (no change)
50 x 8 (forgot again)

3. Row (kg)
28 x 9 (warmup)
33 x 5 (up 5)
38 x 5 (up 5)
43 x 5 (up 5)
48 x 5 (up 2.5)
55.5 x 3 (up 1.5)
43 x 8 (up 5)

Comments

I decided to squat again today. My knee was still a little sore yesterday, but ok this morning, so I thought I'd hit it again. It was like this when I started running a while back. No matter how much time I gave it to get better, it always ached when I ran again. So I decided to keep running, but slowly increase the speed and take glucosamine. After a few weeks, I was running at top whack and the aches had stopped. So I'm going to try the same with squats.

My knee aches now that I've done them, but it's only a mild ache and it doesn't cave in under me, which is what it used to do when I ran. Bear with me on this, I know you're probably thinking I'm crazy.

I kept the same weight as last week on bench as I missed the 5 reps on Monday. I'll have another go next week. I'm getting sick of the PTs at the gym - I got another one of them to spot for me today and he had his fingers all over the bar. It wasn't a PR attempt, so I wasn't too bothered, but I'll make sure they know to keep their paws off on Monday.

Rows were surprisingly good. I always had trouble with 53kg, but 55.5kg went up today with good form. It felt as though something 'clicked' and I could suddenly do them (and it wasn't my back ).

 

[anotherbutters]

<rant>

I'm officially sick of how k works on this board! There are some people like Blut Wump, Guinness and a few others who regularly give out good advice, but I can't give k to them because I've already given it to them and I have to spread it around to god knows how many other people before I can give it to them again.

I know rules need to be in place in order to stop k being abused, but to be honest, there's a limit to how much time I want to spend in the other forums finding other people to give k to, just so I can give it to the people I really want to give it to in here.

So anyway, thanks to all the regulars. A lot of the time I want to give k out but I can't. I've just given as much as I can in a semi-random fashion in the C&C forum, but now I can't give it out to the regulars because I've given out too much today. Argh!

</rant>

 

[anotherbutters]

Week 6, Monday

Wow, week 6 already. The week numbers don't really mean anything, it's not like the dual factor where things change after a certain number of weeks. I just include them so it's easier to refer back to weeks if I have to.

1. Freeweight back squat conditioning (kg)
bar x 9 (warmup)
40 x 9 (warmup)
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

2. Bench (kg)
30 x 9 (warmup)
40 x 5
45 x 5
50 x 5
55 x 5
63.5 x 5 (second attempt) -------- PR!

3. Row (kg)
28 x 5 (warmup)
33 x 5 (up 5)
38 x 5 (up 5)
43 x 5 (up 5)
48 x 5 (up 2.5)
55.5 x 5 (up 1.5) --------- PR!


Comments

More PRs as per usual Jim

Squats - my knee felt fine after Friday's squats and feels fine now after today's workout. I bumped the weight up from 50kg and it still feels light, but not as toy-like as last week. I might do another 5x55kg on Weds then increase just the final couple of reps to 60kg on Friday. I'm focusing on form whilst I'm at these light weights. My breathing was always wrong - breathing in on the way down and out on the way up. Now I'm taking a breath at the top, keeping a solid core and taking a top-up breath at the top of each rep. I'm also trying to keep my knees out wide and stay tight at the bottom with a little bounce. I really like freeweight squats - feels good!

Bench - I had the 'good' spotter in the gym today, but even so, I laid down the ground-rules: no touching the bar at all unless I'm really struggling and it's going down when it should be going up. I did the full set and racked it at the end without him getting close to the bar Another PR, and I'm a happy man.

Rows - felt good. I think I've been focusing on keeping my back arched these last few times, which has helped with form and seems to be stopping me from lifting my body up. Another PR today. I still can't believe I just did 5 reps at 55.5kg

Some great news - I've just won one of these on ebay for a great price, along with 140kg of olympic weights:

http://www.fitness-superstore.co.uk/product_info_new.asp?prdID=3434

The spotter bars mean I should be able to squat and bench in safety without a spotter, so I'm going to give up the gym membership and start working out at home. I'm so, so happy - there's no holding me back now!

 

[blut wump]

<rant>

I'm officially sick of how k works on this board! There are some people like Blut Wump, Guinness and a few others who regularly give out good advice, but I can't give k to them because I've already given it to them and I have to spread it around to god knows how many other people before I can give it to them again.

I know rules need to be in place in order to stop k being abused, but to be honest, there's a limit to how much time I want to spend in the other forums finding other people to give k to, just so I can give it to the people I really want to give it to in here.

So anyway, thanks to all the regulars. A lot of the time I want to give k out but I can't. I've just given as much as I can in a semi-random fashion in the C&C forum, but now I can't give it out to the regulars because I've given out too much today. Argh!

</rant>

First, thanks for the kind words.

We've all been and often are in this situation where you have a small handful of people you want to thank and the system stops you. I think the rule was in place to stop madcow taking all of the daily K from the weights forum.

Over in the C&C forum people use K just as a way to greet each other and many play the K-game where it's all about getting your K as high as possible. I think some even make K loans and get interest payments on them. The list goes on. Without the restrictions, many people would start the day by dumping all of their K onto their friends and then log off. People would create extra accounts or 'alters' to feed other accounts. It'd be a farce.

BTW I just made it into the top 100!

Over here we just say 'Thanks' and 'Congrats' with the occasional 'Good Post'. It's always nice to receive K but anyone who has been here even a short while knows how hard it can be to give the stuff out to where you really want it to go.

It looks like the squat is settling in nicely. Try to lose the bounce if you can. It might make life a little easier on your knees. It's not really a bad thing to have that little bounce but it's better if you don't come to depend on it. Another breathing technique for later is the 'partial valsalva' where you slowly push the air out as you come up. It can be bad for your blood pressure, though, as it forces everything to get ever tighter. Settle for grunts and groans for now.

Congrats on the PRs!

 

[Jim Ouini]

Nice. So Week 6 and still going strong...in SF you just keep going and going and going (and going) until you stall and then start cycling your volume?

Congrats on the winning the workout station - that looks like a pretty sweet setup.

 

[Guinness5.0]

Nice work. It looks like your new home gym is great for squats- it seems that you just barely have to step back after you step under the bar. I hate having to walk back two steps with PR weight for a triple 'cause it feels like an injury waiting to happen.

I just may have to keep an eye on ebay for a decent power rack. I really think I'd do best training at home with the music blasting and being able to drop weights and make noise without offending others' delicate sensibilities.

 

[anotherbutters]

Thanks Blut Wump. On the K thing, I was just a bit frustrated the other day, but I also found it funny at the same time. I'd just given in to the rules and spread a load of K in C&C, then found out when I came back into this forum that I'd given out my lot for the day If I spent more time in the C&C section I'm sure I'd use it just the same as everyone else.

Regarding the bounce, I was trying to follow Starting Strength advice. It isn't supposed to involve the knee, but is accomplished with the hips and happens when the hamstrings are fully stretched. It uses the stretch reflex of the hamstrings, which should be kept taut at the bottom. If the hamstrings are relaxed at the bottom, then you're right, it could hurt the knee. To be honest, I'm not sure I got it right and I'm going to have to re-read that section a few times and practice more before I fully understand it. Page 43 when you get your book

I'm sure my breathing will change as I add the weight. It feels a bit wierd holding my breath for the whole rep.

Jim, you are correct sir. I milk the simple gains for as much as I can, then start manipulating volume. After stalling, I'd try dropping some of the warmup reps, so I'd do 5, 5, 3, 1, 5 reps, which should keep me fresher for the top set and give me PRs for two or three more weeks. Then I'd try more volume - lower the weight a bit and start doing 5 sets at the same weight, which should get me past the sticking point. Then when I stall again, I start pyramiding again, which should get me through that sticking point. Then it's pretty much dual factor.

I like the programming of this. It's not just a simple BB style split - there are things to do when you stall. It's going to be interesting in 6-12 months time to look back and see how fast the gains were at various stages. I'm particularly interested in whether I can make quicker gains on single or dual factor. I assume single factor and newbie gains will beat dual factor, but who knows. It would give credence to the advice of starting off on the SF.

I still haven't been able to get in touch with the seller of the bench system I won. I just hope he's been out for the day. I'd hate to lose it. The seller hasn't sold before, so he doesn't have any prior feedback to go by.

 

[anotherbutters]

Nice work. It looks like your new home gym is great for squats- it seems that you just barely have to step back after you step under the bar. I hate having to walk back two steps with PR weight for a triple 'cause it feels like an injury waiting to happen.

I just may have to keep an eye on ebay for a decent power rack. I really think I'd do best training at home with the music blasting and being able to drop weights and make noise without offending others' delicate sensibilities.

You should try lifting a PR weight from the seated position in the bench press, then walking the length of the bench with it between your legs, then after doing your 3 reps, walking backwards, again with the bench between your legs and sitting down with it, trying to rack it by looking in the mirror 10ft in front of you.

It was a nice try on my part using the bench, but it was never going to work with proper weight.

I can't wait to get my own music blasting whilst I'm working out at home!

 

[anotherbutters]

Week 6, Wednesday

Bodyweight: 75kg

1. Free weight back squats conditioning (kg)
bar x 9 (warmup)
40 x 9 (warmup)
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

2. Deads (kg)
60 x 9 (warmup)
75 x 5
85 x 5
100 x 5 (up 5)
115 x 3 (up 5), lost grip ------- FAIL
127.5 x 2 (up 2.5), straps, could barely lock out ------ FAIL

3. Military Press (kg)
bar x 9 (warmup)
22.5 x 5 (down 0.5)
25 x 5 (down 0.5)
27.5 x 5 (down 1.5)
32.5 x 5 (up 1)
38.5 x 5 (up 0.5) ---------------- mini PR!

4. Pullups
BW x 2
assisted x 5
assisted x 5
BW x 2
BW x 1

Comments

Well, this is my first workout at home! I picked up the bench / squat rack yesterday (6 hour round trip in my Land Rover Defender, which tops out at 76mph with a tailwind) and put it all together at 6am this morning whilst trying to cook breakfast, cook my meals for the rest of the day and generally get ready for work.

I'm going to make a platform out of some plywood and rubber matting but for today the workout was on soft carpet. The rack is absolutely excellent for squatting in, only spoilt by the carpet underfoot. I barely have to step back and I can start to squat. The spotter (safety) bars were a tiny bit too high, but the next setting down is 2.75" lower, which was far too low. If it becomes a problem, I'll raise the area I'm standing on with a thin piece of wood when I squat. Nothing to say about the actual squatting - no pain from my knee. Going heavier on Friday.

Deads were very difficult, mainly because of grip. I was even having trouble with mixed grip on the 3rd set, which I can usually do with double overhand grip. I had to stop on the 4th set because I just couldn't hold on to it any more. The bar at the gym was a matt black thing. The one I have is chromed and it just seems slippier. I used straps on the 5th set, but then I found it just too heavy. I could barely lock out the 2nd rep and finished up quitting. I'm not sure why, it just seemed far heavier than I expected and just didn't feel right. Whether it was the crappy soft carpet underfoot or the realisation that I'm trying to lift 127kg in my dining room at 8am, I don't know. Must stay focussed. Now that I'm working out at home, I'm going to see if I can get some chalk.

I usually do the military press with a 5ft bar that I understood to be 8kg, but I only have a 20kg bar at home, so I had to adjust all the weights to suit. I got a mini PR of just 0.5kg heavier

Pullups were a bit of a right off. I used to use a machine at the gym that gave a measured amount of assistance, which I obviously don't have now. But worse, the bar was too low! My knees were touching the carpet when I hung from the bar on the top setting and the spotter foot-stand attached to the bottom of the rack scraped the front of my knees when I hung there. I've since realised I can hang the bar off the end of the spotter bars with them at the top, which clears my knees from the spotter stand at the bottom. As for the height, I'm going to have to make some kind of 12" high platform out of wood or something and lift the whole rack onto it, then it'll be high enough for me to hang free. It's a bit of a Heath Robinson affair, but it'll work.

All in all, today was a bit of an experiment to see how the new equipment fares. I was disappointed at not getting the deads PR, but we'll see what I can do next week.

If anyone else is interested in this system (Powertec WB-BRS), I can definitely give it the thumbs up. Here it is again: http://www.fitness-superstore.co.uk...36_DCC80545-5DCF-4C3A-92CD-468840D09E148.html. You can just about see the black spotter foot-stand that my knees were scraping.

Oh, and I had great pleasure in asking for the manager at my gym and telling him why I was cancelling my membership, even though I was only 8 months into the minimum 12 month contract.

 

[anotherbutters]

I received some supps today that I ordered in bulk last week. 10kg dextrose in a single plastic bag

 

[anotherbutters]

I have a solution to the pullups! (bottom of page)

http://www.lombardydrive.com/weightbench/

 

[blut wump]

That looks like a pretty sweet setup. When I saw your previous post about telling the gym manager where he could put his gym I thought you were being a bit rash but seeing your home gym explains everything.

 

[Jim Ouini]

Nice setup. AB, I think you are officially a madman. I mean that in a good way

 

[anotherbutters]

Nice setup. AB, I think you are officially a madman. I mean that in a good way

I think one of my holiday 'snaps' is quite conclusive:

http://www.lombardydrive.com/gambia-jan-2005/index.php?file=p1010059

 

[anotherbutters]

That looks like a pretty sweet setup. When I saw your previous post about telling the gym manager where he could put his gym I thought you were being a bit rash but seeing your home gym explains everything.

Don't get me wrong, I wasn't harsh with them. The manager said he'd call me if the infamous squat rack ever came in, but it's too late for that.

 

[blut wump]

Nice setup. AB, I think you are officially a madman. I mean that in a good way

I don't know how crazy AB is but his friend looks like he's trying to be a croc pot.

 

[anotherbutters]

Week 6, Friday

Right, back to what matters...

1. Freeweight back squat conditioning (kg)
bar x 18 (warmup)
40 x 9 (warmup)
50 x 5
55 x 5
55 x 5
60 x 5
60 x 5

2. Bench (kg)
bar x 9 (warmup)
30 x 9 (warmup)
40 x 5
45 x 5
50 x 5
57.5 x 5 (up 2.5)
65 x 3 (up 1.5) -- triple
50 x 8 -- backoff set

3. Row (kg)
bar x 9 (warmup)
35 x 9 (supposed to be a warmup at 30 but put wrong weight on the bar)
40 x 5 (up 2)
45 x 5 (up 2)
50 x 5 (up 2)
56 x 3 (up 0.5) -- triple
45 x 8 (up 2) -- backoff set

Comments

As I work out at home now, I don't have a treadmill or anything to warm up on so I did a lot more squats under the bar today. I haven't had any significant knee aches for the last few workouts so I'm going to start ramping up the weights on squats from workout to workout, then when I feel they're high enough, I'll start following the proper 5x5 format again. I'll keep Wednesdays as light days, just so the volume doesn't get out of hand.

60kg squats felt good today. I did 93kg on smith squats, so it'll be interesting to see where I start to slow down as I ramp up the freeweights. (I was told I could count the bar in the smith machine as 8kg, so assuming that's right, 93kg is my smith squat 5 rep max).

Bench was good for 3 reps at 65kg today. I remember when 60kg was hard for 5 reps just 6 weeks ago and my training buddy ignored this and got me to try 65kg. It was pretty comical, yet very sad - I unracked the bar, lowered it to my chest and it just stayed there! Today I did 3 reps. Not perfect, but I did them. I know it isn't a lot of weight, but 65kg is almost 10% more than the 60kg that I did a few weeks ago.

Rows were good, but I think I'm starting to stand up on them, so I'm going to have to watch my form.

Ouch - my abs are aching from trying out some hanging leg raises last night from my new 'high bar'.

 

[blut wump]

Smith machines vary. The one I used to use had a proper 20Kg Oly bar on it. They also have the extra bits which slide up and down the vertical bars. I'd be surprised if the total weight were really as low as 8Kg.

Still, it's all mostly irrelevant now. As you know from reading 'Starting Strength', that leg exercise you used to do on the Smith wasn't a squat.

 

[anotherbutters]

Yeah, what I used to do on the smith machine was almost a quad isolation exercise. Especially as I did them with legs close together, only pointing maybe 10 degrees out.

 

[anotherbutters]

Being able to workout at home puts temptation right in your face. I've been curious about my freeweight squat max, so I just did this impromptu test:

bar x 9
40 x 9
50 x 5
60 x 5
70 x 5
80 x 5
90 x 3 ---- FAIL

I could probably have done 5 reps at 90kg if I were really trying. So I guess that answers my question - I'm not far off my (assumed) smith squat 5 rep max of 93kg. Sweet!

I'm going to build up to this quickly as I'm getting impatient.