bigred133's SF 5x5 log

[bigred133]

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

Weights:
LIFT 1RM 5RM
Squat 264 235
Bench 200 177.5
Row 174 155
Dead 301 267.5
Incline 169 150

Stats, diet, etc:
see bigred133's 3x5 log:
http://www.elitefitness.com/forum/showthread.php?t=526463

Spreadsheet:
http://spreadsheets.google.com/pub?key=pQVpKAxEpDFUoHyU-tgSJCA

Goals:
Strength and mass.

 

[bigred133]

16 Jan 2007
5 reps of each unless otherwise specified

Actual rounded weight in (parenthesis.)
I am planning upon rounding weights until I hit PRs, and then I will microload.

Squat 109(110)
136(135)
163(165)
191(190)
218(220)
Bench 82(85)
103(105)
123(125)
144(145)
165
Row 72(75)
90(90)
108(110)
126(130)
144(145)

 

[bigred133]

18JA07 Week 1
Squat
112(115x5)
140x5
168(170x5)
168(170x5)
Incline
89(90x5)
107(110x5)
125x5
143(145x5)
Deadlift
159(160x5)
191x5
223(225x5)
254(255x5)

 

[Kabeetz]

Good luck man, I'll be following.

 

[get456]

i WISH my squat would have been that high when my bench numbers were where urs are!

unfortunately, lack of leg work for so many years left my legs relatively weak.... but with good genetics they are finally catching up with the 5x5! great program for strength no question

 

[bigred133]

i WISH my squat would have been that high when my bench numbers were where urs are!

Thank you.

My squat and bench were equal on Nov 15, 2006 when I started the Rippetoe 3x5 from "Starting Strength" It was a great program for getting ready for the 5x5.

here's the log:

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

 

[get456]

wow, if thats teh case you made even MORE impressive progress, well done!

 

[bigred133]

Thanks. Full squatting was new to me. Previously squatted parallel or Smyth before I read "Starting Strength", but no where near my current 5RM.

Once I learned to squat correctly with less weight, the increases started happening.

Eating too much and sleeping too much probally helped

 

[SgtSlaughter]

Great work so far man.

You've got lots of potential from the numbers spread it looks... you're pushing and pulling will come up and that squat number is great respectively!

Love seeing goals like that "strength and mass" You'll get there.

 

[bigred133]

Week 1 day 3

Saturday 20JA07

Squat
109 x 5(110)
136 x 5(135)
163 x 5(165)
191 x 5(190)
223 x 3(225)
163 x 8(165)
Bench
82 x 5(85)
103 x 5(105)
123 x 5(125)
144 x 5(145)
169 x 3(170)
123 x 8(125)
Row
72 x 5(75)
90 x 5
108 x 5(110)
126 x 5(125)
147 x 3(150)
108 x 8(110)

Squats were OK. Monday seemed harder than Friday.

170x3 bench felt like I could have done 5 easy.

Rows were not difficult.

I had over 10 hrs sleep the night before. It was great.

Today's workout tells me that I can handle this 5x5. I wasn't sure after the first two days.

Day 1 seemed harder than I expected it to be, even though I put my 5RM from the 3x5 in the spreadsheet to generate my numbers. It must be the increased volume...

Day 2: That's a lot of deadlifts. Left me exhausted. Volume again. The light squats and 4 sets of inclines were nothing.

Day 3: With enough sleep and food to recover from those deadlifts, I went into the gym around 11:00am feeling refreshed and ready to go. Lots of eye candy at the Greenwood Bally's on a Saturday compared to the normal fare at the West Side Cardinal Fitness at 3:00pm. I usually go to the closest gym with a squat rack, and then wait for some fool to finish his curls or shrugs.

Overall I think we have enough of a change from the 3x5 to disrupt homeostasis and force further adaptations without stalling, and that was the point.

Today: Monday. Sore between my shoulder blades from rows, but that is not surprising. It is the familiar feeling of DOMS plus shoveling snow.

Slept 8.5hrs...