Beerdrinker's log

[skullcrushin22]

OK. Yeah, I see what you mean. Looking at the spreadsheet, it's definitely not increasing the weight 5 lbs. That's because the formula is the same, but the starting weights are pretty low compared to the rest of the lifts. I will do 5 lb increments and see where I end up. I think I'll still do them from the front, but push press definitely looks like the best way to get the weight up substantially. I would love to push press 185 at the 12 week mark.

What advantage do you see with the BTN? Is it easier to push heavier? I'm afraid of injury with BTN. I've always heard it's more dangerous.

Yeah a lot of people dont like doing anything behind the head, but I have never felt any type of pain at all. The BTN push press allows you to do the max amount of weight for a press because of the leg drive that you use, not a lot of leg drive but some. If you dont feel comfortable then I wouldnt do it, it took me weeks getting used to that weight coming down on my traps and back.

 

[beerdrinker]

OK! Day 1, Week 1

Squat: 110x5,135x5,165x5,190x5, 220x5

Bench: 100x5,120x5,145x5,170x5, 195x5

Rows: 100x5,120x5,145x5,170x5, 195x5


Felt nice to do some more volume with lower weight for a change. Squats always feel heavy to me, no matter how much weight is on the bar, but only one top set has me MUCH less tired. I feel no fatigue tonight, actually pretty energetic. Squats on the 3x5 were wiping me out.

 

[beerdrinker]

Week 1, Day 2

Squats: 110x5,135x5,165x5,165x5

OHP: 80x5,95x5,110x5,125x5

Deads: 175x5,215x5,245x5,285x5


Pullups: 1x5, 1x3. These sucked. I have not done them in a long time.


While I'm in the "easy" weeks, I'm trying to perfect my form and make adjustments as I need to. I've been wearing my Oly shoes for everything, and I like them, but they make deads a little different. I'm not sure I'll keep using them on deads.

 

[beerdrinker]

Week 1, Day 3

Squat: 110x5,135x5,165x5,190x5,225x3,165x8

Bench: 100x5,120x5,145x5,170x5,200x6,145x8

Rows: 100x5,120x5,145x5,170x5,200x3,145x8

Weighted situps: 1x10,1x5.


Still feel good. Wed's light squats were kind of therapeutic. They kept me limber and fresh for today.

I adjusted my form on bench today, and it really made a difference. I finally actually did the things I thought I was doing before. It's all really coming together on it now. I did 6 reps instead of 3 on my top set today because it felt so much lighter. I probably could have started the program higher, but I'm not going to deviate from the plan. I want to avoid an early stall out as much as possible. I think I've set some realistic goals for the 10th week, and I'm hoping to ride this without resetting until Christmas. That may be a little optimistic.

I see a business trip to NYC in my near future, I hope I don't have to miss too much.

 

[SirDingo]

Week 1, Day 3

Squat: 110x5,135x5,165x5,190x5,225x3,165x8

Bench: 100x5,120x5,145x5,170x5,200x6,145x8

Rows: 100x5,120x5,145x5,170x5,200x3,145x8

Weighted situps: 1x10,1x5.


Still feel good. Wed's light squats were kind of therapeutic. They kept me limber and fresh for today.

I adjusted my form on bench today, and it really made a difference. I finally actually did the things I thought I was doing before. It's all really coming together on it now. I did 6 reps instead of 3 on my top set today because it felt so much lighter. I probably could have started the program higher, but I'm not going to deviate from the plan. I want to avoid an early stall out as much as possible. I think I've set some realistic goals for the 10th week, and I'm hoping to ride this without resetting until Christmas. That may be a little optimistic.

I see a business trip to NYC in my near future, I hope I don't have to miss too much.

Just curious what is up with the 8reps on a few of the final sets ??

So bust out my regular 5x5 and that do a final 6th set of lighter weight higher rep's, at the end of each 5x5 ?? That is a pretty interesting and smart thing to try

 

[beerdrinker]

Just curious what is up with the 8reps on a few of the final sets ??

So bust out my regular 5x5 and that do a final 6th set of lighter weight higher rep's, at the end of each 5x5 ?? That is a pretty interesting and smart thing to try

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

On the Starr Intermediate 5x5, you do a triple as your top set with heavier weight on Friday than you did on Monday for 5. This will be the weight you will do for 5 the following Monday. By week 4 of the program, you are back to lifting your 5 rep max that you started with, only then it should be easier. Since you are only doing 3 reps instead of 5 on Friday for the top set, the logic is get more reps in at the lower weight to make up for the volume you missed by going for intensity in that top set.

 

[beerdrinker]

Week 2, Day 1

Squats: 115x5,140x5,170x5,195x5,225x5

Bench: 100x5,125x5,150x5175x5,200x5

Row: 100x5,125x5,150x5175x5,200x5


I think I have done something bad to my ass. LOL. My right glute hurts pretty bad when I squat. I'm going to keep it stretched out as good as I can, eat lots of protein, and take some naproxen to keep the inflammation down. Other than that, I don't know what I can do about it. I don't want to have to stop squatting in only week 2. Thank God for light squat day on Wed. This has been a nagging pain I've had since my last run of the 3x5. It just got worse. This may be what is called "getting older", but I'm going to keep on.

 

[beerdrinker]

Hmm, maybe it's not my glute exactly, it could by my pirifomis. Whatever it is, it needs to heal the fuck up.

 

[beerdrinker]

I've been taking naproxen and ibuprofen (I think ibuprofen may work better for me for muscle inflammation) and stretching my pirifomis throughout the day. After searching about this, I have found that this is a very common problem. I'm doing a lot better, I just really need to keep it loose. That along with my hip flexor stretching. I wasn't even able to cross my legs without picking my foot up with my hands before, and now I can do it hands free without too much pain. I might as well start some rotator cuff exercises now before I have to do them post injury. I might as well admit it, I'm not 18 anymore and I need to do preventative maintenance.

 

[beerdrinker]

Week 2, Day 2

Squat: 115x5,140x5,170x5,170x5

OHP: 85x5,100x5,115x5,130x5

Deads: 180x5,220x5,255x5,290x5

Pullups: bodyweight 3x5

Squats felt much better today. Even though today is just light squat day, I had no pain in my ass whatsoever so I'm encouraged. Only a little pain in my hip flexors, but it was minor. I think stretching is my new life. All day long, keep stretching. I'm finding my sweet spot in my stance, and it's a little more narrow than I had been squatting. Right at shoulder width or ever so slightly narrower. Once I get right, there is no pain at all anywhere.

I do think I'm sure I don't like deadlifts in my Do-win Oly shoes. They keep me leaning too far forward, and they put my shins and knees at an angle that is making them get chewed up worse by the knurling on the bar.