bigred133's 3x5 log

[bigred133]

Programming:
In order to prepare for the Linear/Single Factor 5x5 posted here http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

I have been doing the Mark Rippetoe's 3x5 posted here http://forum.bodybuilding.com/showthread.php?t=712752
After reading his book "Starting Strength" available at www.startingstrength.com

These programs are in the training sticky here: http://www.elitefitness.com/forum/showthread.php?t=484815

Excercise form and substitution:
Since the purpose is to prepare for the 5x5, I am using the same excercises listed in the 5x5 spreadsheet.
I have substituted Pendlay Rows (see sticky) for Power Cleans
and Incline presses for overhead press.
Form of other excercises is described in the book "Starting Strength."

Background:
This log is for two people: myself (Henry) and a guy who trains with me (Dean). We both have over 2 years experience with various bodybuilding excercises and workouts, although I'm not sure that counts for much. We most recently spent over a year on Mike Mentzer HIT with limited results. Before that it was a program from a "personal trainer" at the gym.

My stats:
32 yrs old. 5'10 200lbs. Fluctuates from 198-203. 38" waist. 44" chest.

Goal:
Get bigger. Increase strength.

Diet:
Caloric Excess http://www.geocities.com/elitemadcow1/Topics/Diet.htm
Meat, eggs and a gallon of milk every day with lots of fruits and vegetables as recommended in the book "Starting Strength."
PWO shake: 16oz 2%milk + 2 scoops whey + 1 scoop Dextrose (corn sugar)

1RM lifts:
We tested for 5RM at the beginning of the program following the procedure in the book "Starting Strength." The results are shown in the first workout.
Please note the rapid increases in the first month on this program.

Cardio:
Walking twice a day every day and hiking every other day.

Frequency:
Lifting Monday Wednesday Friday or Tuesday Thursday Saturday.

Format:
I have been keeping a log online using the google spreadsheet since 15 November 2006. It can be viewed at the following location:

http://spreadsheets.google.com/pub?key=pQVpKAxEpDFVifGknJ0OHTQ

This file is updated every other day. I do not plan on posting updates to elitefitness.com unless requested since the link always shows the updated file.

The purpose of this post is to make a record available to the public of the results this program has produced by increasing my 5RM on the core compound lifts.

Questions, comments and unsolicited advice is welcome in this thread.

 

[TomoUK]

you seem well on top of things; good luck! ill be following your progress with interest.

 

[bigred133]

Just to clear things up, the actual log is here:

http://spreadsheets.google.com/pub?key=pQVpKAxEpDFVifGknJ0OHTQ

 

[oso0960]

Those are great gains that you and Dean made. I see on some that you stall for 2 workouts, then you go right back on making progress and for a while too, good job!

 

[bigred133]

Following the program in the book:
If reps are missed
the same weights are used in the next workout and usually all reps are completed.
future increases on that lift are cut in half

We have found that stalling on a second workout can usually be blamed on not getting enough sleep. At least 8-9 hrs a night makes a difference.

For example:
Deadlifts started at 20lb increases and are now down to 2.5lb increases, but I'm still increasing.

It's a great program to increase the core lifts for anyone who is not used to squatting this much volume.

 

[bigred133]

09JA07
LIFT WEIGHT xREPSxSETS
squat 232.5 x5x3
incline 147.5 x5x3
row 150 x5x3

microloading using http://www.theplatemate.com/donut.htm

 

[anotherbutters]

Great idea on the google spreadsheet! I'm always playing around trying to find a concise format for logs.

Good work on the workouts too. As tomo said, you look like you're on top of things.

 

[bigred133]

The google spreadsheet allows me to easily edit the same file at work and on my cheap laptop that doesn't have excel on it. I set it up to calculate warm-ups and increased working set weights too. All I do is change the increase value.

I can provide a copy in .xls if anyone wants it. I haven't set it up for 5x5 yet, but I plan on doing that soon.

Thanks to all the compliments. I've been reading the 5x5 threads, madcows site, and the two Rippetoe books and trying to learn all I can.

 

[bigred133]

11 January 2007
squat 235x5x3
bench 177.5x5, 177.5x4, 177.5x4
dead 267.5x5

 

[bigred133]

13 January 2007

squats 236x3. Fourth rep left sitting on the pins with me sitting on the floor. This was an increase of 1 lb over the 235 I did for 3 sets of 5 reps two days earlier. My previous attempt at 235 on 31 December left me with missed reps two workouts in a row, so I reset the weight back 5 lbs and gradually increased 2.5 lbs per workout. I do not believe that progression at this rate is possible for me at this time.

It is time for me to start the Bill Star 5x5.

As for the rest of the workout:

Incline Press 150x4x3. The fifth rep had my ass off the bench to get it locked out. Bad form doesn't count.

Row 155x5x3. Making the bar touch my torso involved some movement of the chest and back. Not what I would call strict form Pendlay Rows.