Another Single Factor 5x5 Journal

[blut wump]

I wish I could help you with this but I give not a lot of thought to my diet. My weight is pretty much just the same as it was a year ago. I just eat a bit less when I'm feeling bloated and that's about it.

I reckon that if I keep exercising then I'll slowly but surely keep growing muscle and my body will continue to recomposition itself. At some stage I'll probably find that I'm eating more as my needs increase or maybe I just won't notice the change in consumption.

 

[anotherbutters]

You're huge and I understand, with abs, yet you don't give much thought to your diet. I hate you

 

[blut wump]

arghh, that was meant to be flabsolutely abulous

 

[anotherbutters]

I missed my workout on Friday because I've been so busy with other things. I can't remember the last time I missed a workout. I feel like I haven't exercised in months.

I think I must have pulled something in my left hand on the gripper last weekend. It's still feels wierd and very stiff every morning. Goddammit, how can I hurt myself with a gripper?

 

[anotherbutters]

Week 17, Monday - restarting dual factor, loading phase

Bodyweight: 81.5kg/179lb - cut back on food a little bit. Kind of starting to cut.

1. Freeweight back squats (kg)
bar x 2 x 9 ..... warmup
40 x 9 ........... warmup
60 x 5
70 x 5
80 x 5
90 x 5
95 x 5 ......... (209lb)
95 x 5
95 x 4 ......... FAIL (and twinged my back, goddammit)

2. Bench (kg)
bar x 9 .......... warmup
30 x 9 ........... warmup
45 x 5
50 x 5
55 x 5
60 x 5
66 x 5 .......... (146lb)

3. Powercleans (kg)
bar x 5 .......... warmup
30 x 5
35 x 5
40 x 0 ......... aborted because of back pain

4. Abs
Aborted


Comments

ARGHH!!!

I thought I'd start my tweaked dual factor run today. Because of last week's crappy Wednesday workout and the missed Friday workout, I thought I'd start again today and maybe run the loading phase for a full four weeks. I think I've dropped the weights enough for today. I was going to do heavy squats today (1x5 ramp, then 2 more heavy sets), with just a ramping 1x5 on bench and powercleans, and do the opposite on Friday. That's the same workload as the standard DF 5x5.

But then it all fell apart again. I started to fail on the 4th rep on the final set of squats. My 5RM is 10kg (22lb) more than this, so it should have been a doddle. But whilst I was struggling on the 4th rep, I tweaked my back a bit. I think I just leaned forward and twisted a bit. Damn my weak core strength.

Bench was ok.

But I had to abort the powercleans because I couldn't support myself with my lower back any more. I could barely pick up the empty bar after I'd taken the plates off it.

Dammit, I wish I never took that week off now! Everything's fallen apart since then. I try so hard and just end up hurting myself. It's so sad, I've had a sadness overflow and looped around to laughing at myself

 

[blut wump]

Take some ibuprofen and apply alternating hot and cold every five minutes for two or three of each. Repeat in about an hour or so. That's assuming you have the wherewithall.

 

[anotherbutters]

Thanks

 

[Madcow2]

1. Freeweight back squats (kg)
bar x 2 x 9 ..... warmup
40 x 9 ........... warmup
60 x 5
70 x 5
80 x 5
90 x 5
WORK SETS START HERE
95 x 5 ......... (209lb)
95 x 5
95 x 4 ......... FAIL (and twinged my back, goddammit)

You can't warm up like this for straight sets, that's way too much work beforehand and the fatigue from all of this (and not being used to it) might have played a part in your injury. Looking at this, it's almost as if you are doing a full 1x5 (maybe even a bit much for that as the jumps aren't too big) and then you 5x5 on top of it. Decrease reps, take bigger jumps - just get to target weight safely with your body warmed up and work from there.

 

[Anthrax Invasion]

I agree with MC here. You should cut those warmups down a good deal. Even if you want to use the same jumps in weight, don't do 5 reps each time. Maybe start at 5 and work down to 3.

The HST site has a pretty good tutorial on warmups:

http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?;act=ST;f=13;t=2

 

[anotherbutters]

Did you both read post 364 above?