bigred133's SF 5x5 log

[anotherbutters]

Sorry, without looking back at your log, how come you think there's more volume in Day 1's session and Day 2's deads? Surely Day 1 is 1x5 ramped, whereas before it was 3x5 flat sets, and deads should be the same - 1x5 ramped?

Either way, glad you're liking the new regime

 

[bigred133]

Sorry, without looking back at your log, how come you think there's more volume in Day 1's session and Day 2's deads?

wk1 day 1 core excercise tonnage = 9862 (ignoring the significance cutoff)

Since the first set is at 50%5RM I don't consider it a warm up.

3x5 PR's (after light warm up from SS: 5 w/bar then sets of 5, 3, 2)
(235x5x3)+(177.5x5x3)+(155x5x3)=8087

Deads on the 3x5 were 1x5 after light warm up from SS

Deads on 3x5 are
warm up with bar then 4 ramped sets of 5 at 62%5RM, 75%5RM, and 87%5RM

That's more deadlifts.

3:00 gotta go to the gym!

 

[anotherbutters]

I guess when you count the warmup sets on the 5x5, it adds up to more, but I thought you'd find one set of 5 after ramping up to it easier than 3 flat sets of 5. I didn't realise the 3x5 deads had warmups like that; I assumed it was the same as the 5x5. Mind you, the 5x5 has 4 ramped sets of 5 reps for deads and I did about 4 months of 5 sets without realising .

 

[bigred133]

In PP it clearly defines ramped sets and warm up sets as two different things, so I count the ramped sets. I don't count the sets with the bar that I do before the first ramped set. When the first ramped set approaches my bodyweight I should probally warm up to it using the basic warm up strategy described in SS on p196.

Warm ups specifically should not be taxing. Ramped sets are different. The first and second ramped set are not taxing on excercises other than deads. That is where the "Tonnage w/Significance Cutoff" comes in. (see madcow)

Check out p196 of SS for the warmups to be used with the 3x5.

I thought you'd find one set of 5 after ramping up to it easier than 3 flat sets of 5

Easier is a relative term. I am already tired when I am watching the clock getting ready to the the 1x5 work set after ramping up to it with sets of five, and I am glad I do not have to do two more sets. The additional sets were where I was failing and missing reps.

Warming up to the 3x5 did not tax me at all, unlike the ramped sets.

A lot of this has to do with my tolerance to workload. OTOH I am sure the SF 5x5 will increase my tolerance to workload, so that will no longer be an issue.

 

[bigred133]

Monday Wk 2
Squat
112 x 5(115)
140 x 5
168 x 5(170)
195 x 5
223 x 5(225)
Bench
84 x 5(85)
105 x 5
127 x 5(130)
148 x 5(150)
169 x 5(170)
Row
74 x 5(75)
92 x 5(95)
111 x 5(110)
129 x 5(130)
147 x 5(150)

difficulty:
squats=medium
bench=medium
row=easy

 

[bigred133]

24JA07 Wk 2
Squat
112(115) x 5
140 x 5
168(170) x 5
168(170) x 5
Incline
89(90) x 5
107(110) x 5
125 x 5
143(145) x 5
Deadlift
159(160) x 5
191 x 5
223(225) x 5
254(255) x 5

Light day.

Deadlifts always seem heavy, and I get usually get dizzy after rep 3 and 4 during the final set, but that is all normal. I wait a few seconds until my head clears and than pull another rep. All the reps go up.

I think I went to sleep around 7:30pm Wed night after stuffing myself on garlic chicken and spagetti with a few glasses of milk and then taking a 15 min walk.

Laying there wide awake at 4:30am the next morning and felt quite rested. (Alarm goes off at 5:00am.)

 

[bigred133]

26JA07 Wk 2
Squat
112(115) x 5
140 x 5
168(170) x 5
195 x 5
229(230) x 3
168(170) x 8
Bench
84(85) x 5
105 x 5
127(130) x 5
148(150) x 5
173(175) x 3
127(130) x 8
Row
74(75) x 5
92(95) x 5
111(110) x 5
129(130) x 5
151(150) x 3
111(110) x 8

Easy enough as best I can remember last Friday. Slept more than usual Friday and Saturday night, and had broken sleep Sunday night. I probally went to bed too early after sleeping in. No big deal. Well rested.

 

[bigred133]

Monday Wk 3
Squat
115 x 5
143(145) x 5
172(175) x 5
200 x 5
229(230) x 5
Bench
87(90) x 5
108(110) x 5
130(130) x 5
151(150) x 5
173(175) x 5
Row
76(75) x 5
94(95) x 5
113(115) x 5
132(135) x 5
151(150) x 5

Slight pause on last rep of squats
Bench OK
Rows easy.

Broken sleep again, but not tired this morning. I think I actually caught up on sleep this past weekend.

 

[bigred133]

31JA07 Wk 3 (Light day)
Squat
115(115) x 5
143(145) x 5
172(175) x 5
172(175) x 5
Incline
91(90) x 5
110 x 5
128(130) x 5
146(145) x 5
Deadlift
163(165) x 5 (should I be warming up before this with more than one set with the bar?)
196(195) x 5
228(230) x 5
261 x 5

After DL my lower back felt somewhat used. I think I will try using a belt for DL next week. I have used the belt for PR deadlifts in the past, and next week will be a repeat of my DL 5RM.

 

[anotherbutters]

Did you read Blut Wump's comments in the How many of you guys wear a belt thread? I wouldn't use a belt as a matter of course for your weekly workouts. Maybe if you're trying for a max single, but not regular work.

Do you do any ab work? I haven't seen mention of it so far. And are you happy with your deadlift form?

For the warmup sets, I always start with 1 plate - the least weight with the bar at the correct height.