Blackwell's SF 5x5 Journal

[blackwell33]

Hey guys, decided to go ahead and make this journal. I thought it would hold me accountable and keep me motivated to stay in gym as well as be able to come back and look at my progress over the weeks and months to come. Feel free to throw in advice, constructive criticism or just a plain ol' smart ass comment for a good laugh every once in a while!

I haven't lifted seriously since I played football in high school so now I'm motivated to come back. I am spending this year in Korea with the Army so this is a good way for me to let off steam and pass the time. I tore my MCL on my left knee my senior year and I haven't lifted seriously since then.

Goals- Mass! Mass! and more MASS!

I'm 22
5'11"
194 lbs as of today
appx 18% BF

I eat a healthy diet. I don't count calories but I'm quite sure I eat enough for my bulk. I eat 5-6 times a day. Usually 2 protein shakes a day with raw eggs, ANPB, raw oats or any combination of the above (one at night PW and one for breakfast). between I eat clean and healthy majority of the time. I eat a lot of chicken breasts and tuna, fresh greens like spinach, brocolli, rice and whole wheat pastas, LF cheeses, cottage cheese, yogurts, whole wheat breads and wraps, ANPB and minimal fresh fruits. I live in army barracks and all I have is a microwave which makes it difficult.

In my workout I substituted Power Cleans for Rows and High Pulls for deadlifts. This is my second week back in the gym and I haven't deadlifted yet. I have a history of back trouble so I'm weary of my form and doing the right thing. I'm ordering "Starting Strength" this week so I can get a better idea of how to pull correctly and minimize my risk for injury. The last thing I need is a herniated disk from my own stupidity. In the meantime I'm working hard on my weighted situps and weighted hypers to build that strong core and back. Not to mention this workout is taxing as hell! My first week I don't think i could've deadlifted anyways after 5 killer sets of squats. Now that "new, back to the gym" soreness is leaving and I'm feeling strong through all of my lifts. Today was the end of my second week. here are my numbers..

squat- 5x 135, 185, 205, 225, 245

bench- 5x, 135, 155, 175, 195, 205 <-- lil help on last rep of 205

Rows- This week I used a pulley machine. Next week will move to BB bent over rows.



Now drop soldier and beat your face!

 

[Cynical Simian]

Great to see another SF journal. I've been doing the single factor for the past seven weeks and am quite happy with it so far. Needless to say, this board, the SF journals, and Starting Strength have been invaluable.

Looks like you have a pretty solid plan, but I have a few questions. You said that you're substituting the Olympic lifts for deads/rows but then that you haven't deadlifted yet. Am I correct in assuming this means you're doing what most others have done and using deads/rows in place of the Olympic lifts? Also, although it depends on what your aesthetic/strength goals are, at 18% BF you might want to consider cutting a bit before bulking. Obviously, you won't be adding muscle mass while hypocaloric, but the program should still be very effective for maintaining or, given that you haven't lifted in a while, perhaps even increasing strength.

 

[anotherbutters]

I'm starting to feel guilty - what have I done?!! This board is awash with single factor journals

It sounds like you're all wound up and ready to go blackwell. Starting Strength on order, good diet, motivated...

Good luck!

 

[blackwell33]

Simian- right, I have replaced the olympic lifts with rows/deads.The reason I haven't deadlifted yet is because I have a history of back trouble and I wanted to build the strength in my back, abs and legs before i just jump in. After my first week of wrkout I was shocked to learn how taxing this program is. My deadlifts will begin soon. Trust me, I'm anxious to get started as well.

'notherbutter- don't feel guilty,lol, I think this is a hell of a program that you're promoting. Thanks for the comments and motivation.

 

[Kane Fan]

on SF 5x5 are you always supposed to Pyramid?

 

[anotherbutters]

Yes, that's how it's laid out to start with. When you plateau, you manipulate volume to break through it. Doing straight sets of 5 is one way of doing that.

 

[blut wump]

Congrats on starting the journal and congrats on getting back into the gym.

Don't worry about the flab. It'll start to melt away at first just from the general changes to your metabolism and the fact that you're going to be adding quite a bit of muscle over the next couple of months. I usually find that I lose interest in the crappier foods when I get back into the gym after a layoff and my diet cleans itself up pretty rapidly. It looks like yours is doing well enough already.

Get into the habit of counting any rep that needs any kind of help as a fail. The last thing you need is to be using too much weight after a spotter tells you he only used finger help and you come to need it every week. Tell the spotter he's there to save you not to help you.

I got into the 5x5 as part of a back rehab. Just listen to your back on any given day and don't over-rule its advice. I've found that my back problems have gone down as my deadlift strength has gone up.

 

[Anthrax Invasion]

When you stall with SF training, is it advised to drop the reps from 5 to 3, like one would during the intensity phase of the DF program?

 

[Cynical Simian]

When you stall with SF training, is it advised to drop the reps from 5 to 3, like one would during the intensity phase of the DF program?

From the main 5x5 thread:
http://www.elitefitness.com/forum/showpost.php?p=4658227&postcount=235

 

[Kane Fan]

Yes, that's how it's laid out to start with. When you plateau, you manipulate volume to break through it. Doing straight sets of 5 is one way of doing that.

ok I plotted out assuming it's always a Pyramid a 4 week or 8 week 5x5 SF to get me to a top set PR of 5
and if I do it from 8 weeks it will start so light it's like a joke
but if I do it from 4 I don't know if I'll get sufficient Ramp..