bigred133's SF 5x5 log

[bigred133]

Did you read Blut Wump's comments in the How many of you guys wear a belt thread?

Yes, I did read BW's comments. I also read this on p62 of SS:
"A belt will not prevent the trunk from getting and staying strong - there is plenty of work for the trunk muscles even if a belt is worn on heavy sets - and it may help the trainee to safely squat enough weight to radically improve his strength, something he might not be able to do without it.

I already wear a belt when I am squatting at my previous PR or higher, and I was wondering if maybe wearing a belt to deadlift in those situations would be good.

Do you do any ab work? I haven't seen mention of it so far.

Before I started the 3x5 on Nov 15 2006 I was doing 15 situps with a 95 lb dumbell. I have trained abs using various methods for a couple of years, but I am not currently training abs.

And are you happy with your deadlift form?

Yes, I am very happy with my DL form. This is not a new excercise for me.

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

That is probally a good idea. That set with the empty bar is pretty useless IMO. Since my first ramped 5x5 set is around 165, a warmup at 135 would be good.

Thanks for the input.

 

[bigred133]

02FE07 Wk 3 day 3 (Friday)
Squat
115 x 5
143(145) x 5
172(175) x 5
200 x 5
235 x 3
172(175) x 8
Bench
87(90) x 5
108(110) x 5
130(130) x 5
151(150) x 5
177(177.5) x 3
130 x 8
Row
76(75) x 5
94(95) x 5
113(115) x 5
132(135) x 5
155 x 3
113(115) x 8

When I did the triples I felt like I could have done five reps instead of three.

 

[anotherbutters]

Thanks for the input.

lol, np. Being quoted 4 times in one post, I feel like I'm hounding you

 

[bigred133]

You are not hounding me AB. The more comments the better. That's why I posted a log in a public forum.

Monday Wk 4 05FE07
Squat
118(115) x 5
147(150) x 5
176(175) x 5
206(205) x 5
235 x 5
Bench
89(90) x 5
111(110) x 5
133(135) x 5
155 x 5
178(177.5) x 5
Row
78(80) x 5
97(100) x 5
116(115) x 5
136(135) x 5
155 x 5

The weights went up just fine. The rep speed decreased on the last rep of squats and bench.

 

[bigred133]

07FE07 Wk 4 Light Day
Squat
118 x 5
147 x 5
176 x 5
176 x 5
Incline
94 x 5
112 x 5
131 x 5
150 x 5
Deadlift
167 x 5
201 x 5
234 x 5
268 x 5

DL rep speed decreased on rep 4 & 5. I'm not surprised, it was my old PR.

 

[bigred133]

09FE07 Wk 4 Friday
Squat
118 x 5
147 x 5
176 x 5
206 x 5
241 x 3
176 x 8
Bench
89 x 5
111 x 5
133 x 5
155 x 5
182 x 3
133 x 8
Row
78 x 5
97 x 5
116 x 5
136 x 5
159 x 3
116 x 8

When I did the sets of 3 I felt like I could have done 5, and I will today.

 

[bigred133]

PR's

Monday Wk 5 12FE07

Squat
120 x 5
151 x 5
181 x 5
211 x 5
241 x 5 PR (last rep went up slow)

Bench
91 x 5
114 x 5
136 x 5
159 x 5
182 x 5 PR (could have done another rep)

Row
79 x 5
99 x 5
119 x 5
139 x 5
159 x 5 PR (could have done more weight)

The SF 5X5 PRs have begun. I was low on sleep Monday and barely got 8 hrs Monday night. Maybe I can catch up on sleep tonight. Very tired on the way home from the gym Monday.

Pre workout meal of oats and an apple.
Post workout meal of 16oz milk, 2 scoops whey, 1 scoop dex
Large homemade boiled beef hoagie with peppers, onions and cheese on italian bread.
Roasted potatoes with olive oil.
Yes, I already know about the rule that says no fats PWO and after dex, and I ignore it.

Broken sleep from 8:15 to 4:15, but when I woke up during the night I went back to sleep quickly.

 

[anotherbutters]

3 PRs in one workout - nice

 

[bigred133]

PR's

14FE07 Wk 5 Light Day

Squat
120 x 5
151 x 5
181 x 5
181 x 5

Incline
96 x 5
115 x 5
135 x 5
155 x 5 (PR) could have done more reps

Deadlift
171 x 5
206 x 5
240 x 5
275 x 5 (PR) heavy. rep 4 almost didn't come off the floor and I left soaking wet from head to toe.

Ate a lot.
Slept a good 8 hrs. Wanted 10.

 

[bigred133]

16FE07 Wk 5 Friday

Squat
120 x 5
151 x 5
181 x 5
211 x 5
247 x 3(went up slow with a slight pause)
181 x 8

Bench
91 x 5
114 x 5
136 x 5
159 x 5
186 x 3(could have done more)
136 x 8

Row
79 x 5
99 x 5
119 x 5
139 x 5
163 x 3(could have done more)
119 x 8

Still not caught up on sleep. I slept 2 hours Friday night after lifting and then woke up when the power surged and then went out. Long weekend, but power is back on now.

Still need more sleep.