bigred133's SF 5x5 log

[bigred133]

Monday Wk 6 19FE07

Squat
123 x 5
154 x 5
185 x 5
216 x 5
247 x 5 PR! Rep#5 went up very slow.

Bench
93 x 5
117 x 5
140 x 5
163 x 5
186 x 5 PR Rep#5 went up slow

Row
81 x 5
102 x 5
122 x 5
142 x 5
165 x 5 PR could have done more.

Got my PRs and got some sleep after eating 2 bowls of jambalaya. In bed at 7:30, up from 9:30-10:30 so I ate again. I had cottage cheese, whole milk and 1Tbs flax oil. Slept from 10:30-4:00 am, and then fell back asleep until 5:00.

I still would like to get more than 8 hrs sleep tonight if I can.

 

[bigred133]

Wednesday Wk 6 Light Day 21FE07

Squat
123 x 5
154 x 5
185 x 5
185 x 5

Incline
98 x 5
118 x 5
138 x 5
160 x 3 (I rounded up 2 pounds, and missed the last two reps)

Deadlift
176 x 5
211 x 5
246 x 5
281 x 5(PR)

On Inclines I rounded up 2 pounds, and missed the last two reps. That will teach me a lesson. I guess now next week(7) I need to do the correct week 6 weight of 158x5 since I only got three reps this week... I know all about microloading, but I thought I could do it. The third rep barely made it up to the rack.

OTOH: I got another Deadlift PR, and plenty of food and sleep.

 

[anotherbutters]

On the inclines, I'd choose between 158 and 160 depending on how confident you are at continuing after getting it. You'll probably get 160 next week. Whichever you choose, it sounds like microloading might be good for these from now on.

I tend to be a bit gung-ho and go for the higher weight though

Congrats on the continuing PRs on the other lifts.

 

[bigred133]

Yes, it's time to microload on the inclines. I'll do 158 exact next week and then continue microloading from their. I know I will still be able to progress in following weeks if I do that.

I've been microloading on other lifts, but row's and inclines didn't seem to need it yet.

Live and learn.

Thanks for the input.

 

[bigred133]

23FE07 Wk 6 Friday

Squat
123 x 5
154 x 5
185 x 5
216 x 5
253 x 3
185 x 8

Bench
93 x 5
117 x 5
140 x 5
163 x 5
191 x 3
140 x 8

Row
81 x 5
102 x 5
122 x 5
142 x 5
167 x 3
122 x 8

 

[bigred133]

Monday Wk 7 26FE07
Squat 127 x 5
158 x 5
190 x 5
221 x 5
253 x 5(PR)
Bench 96 x 5
119 x 5
143 x 5
167 x 5
191 x 5(PR)
Row 83 x 5
104 x 5
125 x 5
146 x 5
167 x 5(PR)

 

[bigred133]

Wednesday Wk 7 Light Day 28FE07
Squat 127 x 5
158 x 5
190 x 5
190 x 5
Incline 98 x 5
118 x 5
138 x 5
158 x 5
Deadlift 180 x 5
216 x 5
252 x 5
288 x 5(PR)

 

[bigred133]

02MR07 Wk 7 Friday
Squat 127 x 5
158 x 5
190 x 5
221 x 5
259 x 3
190 x 8
Bench 96 x 5
119 x 5
143 x 5
167 x 5
196 x 3
143 x 8
Row 83 x 5
104 x 5
125 x 5
146 x 5
171 x 3
125 x 8

Now my log is up to date.

 

[bigred133]

Didn't lift Monday because I had to take the dog to the vet.

Tuesday I was drowsy on the way to the gym, and considered not even going inside. I pulled into the gym parking lot and felt like I should go home and take a nap, but I went inside and tried.

Tuesday(day1) Wk 8 06MR07
Squat
130 x 5
162 x 5
195 x 5
227 x 5
259 x 1 (failed on rep #2 leaning forward too much, and left it on the pins)

Bench
98 x 5
122 x 5
147 x 5
171 x 5
196 x 4 (had to request spotter help me rack rep #5)

Row
86 x 5
107 x 5
128 x 5
150 x 5
171 x 5 PR

Tried my best to eat a pound of orange roughy (left 2 pieces). Ate 2c rice, 1c green beans w/bacon, 3 glasses of milk. Went to bed at 8:00pm and slept until 4:45 with no interruptions. I didn't even wake up to eat.

For day 3 squats I guess I should repeat week 7 weight of 259x3. I am going to try to up my bench on schedule and hit a (bench) PR of 201X3 and continue on schedule with bench and rows. Adding rest in between sets may help. I get impatient when I should watch the clock.

Rows are progressing as planned, although some guys doing 3 plate deadlifts (touch and go for reps with a rounded back) next to me complained about the noise interrupting their concentration and asked me not to slam it on the floor. I said I would wait until they finished before doing my last set. I don't know how to keep 170 pounds from making noise when it hits the floor, I just know how to bring it up and slam it into my ribs...

I am considering doing Power Cleans when I reset the program. Although that may occasionally make some noise too

I am scheduled for minor surgery on March 16th so I will keep trying to get PRs until then. I need to re-read PP about what to do after a week or more off. I am thinking about dropping the weight 20% and running the 3x5 again but doing it with Power Cleans and OHP. I just know I don't want to squat heavy without working back up to it, and the 3x5 may be good for that if I start at 80% and add 5lbs per week. I can work back up to my SF5X5 PRs, and gradually progress from 3x5 sets across to 5x5 ramped sets when I start to miss reps.

I'm new to cleans but between Gayle Hatch vids and SS I can figure it out. I have been practicing with the bar at the gym and a closet rod at home.

 

[bigred133]

Wednesday Wk 8 Light Day 09MR07
Squat 130 x 5
162 x 5
195 x 5
195 x 5
Incline 101 x 5
121 x 5
141 x 5
162 x 5 PR
Deadlift 185 x 5
221 x 5
258 x 5
295 x 5 PR