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Blackwell's SF 5x5 Journal
- Thread starter blackwell33
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Guinness5.0
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That's great advice. When I was pause squatting I loosened at the bottom and my knees still ache at times b/c of it.Jim Ouini said:
blackwell33
New member
Week 3-
Workout 1, Heavy Day-
Squat- 5x 135, 185, 205, 225, 235
Bench- 5x 140, 160, 180, 200, 210
Bent over rows- 5 sets of 5
2 sets weighted hypers
4 sets weightes situps decline
Squats felt great going farther down. I widened my stance, widened my grip and I loaded the bar a little deeper down on my back. I was surprisingly able to do more than I thought. I was already going below parallel, just not all the way down. I went all the way down until I "bottomed out" and then exploded back up. Do you guys hesitate at the bottom or no? I also didn't use any padding. I've been using a foam wrap that covers the bar. In high school I always used a manta ray collar. I thought it felt pretty damn good without anything tonight though. Thoughts?
Bench was good. I knocked out all reps. Should be adding 5 pounds on friday..
btw- thanks for all the input and tips, invaluable
Workout 1, Heavy Day-
Squat- 5x 135, 185, 205, 225, 235
Bench- 5x 140, 160, 180, 200, 210
Bent over rows- 5 sets of 5
2 sets weighted hypers
4 sets weightes situps decline
Squats felt great going farther down. I widened my stance, widened my grip and I loaded the bar a little deeper down on my back. I was surprisingly able to do more than I thought. I was already going below parallel, just not all the way down. I went all the way down until I "bottomed out" and then exploded back up. Do you guys hesitate at the bottom or no? I also didn't use any padding. I've been using a foam wrap that covers the bar. In high school I always used a manta ray collar. I thought it felt pretty damn good without anything tonight though. Thoughts?
Bench was good. I knocked out all reps. Should be adding 5 pounds on friday..
btw- thanks for all the input and tips, invaluable
blut wump
New member
I never use padding, it's just another barrier between you and the bar.
I hesitate at the bottom sometimes, it depends on how I'm feeling. On a max rep I'm in and out mighty sharpish. If you're feeling up for it, you can pause for a solid one-count at the bottom. It'll be harder.
I hesitate at the bottom sometimes, it depends on how I'm feeling. On a max rep I'm in and out mighty sharpish. If you're feeling up for it, you can pause for a solid one-count at the bottom. It'll be harder.
anotherbutters
New member
You're benching the same this week as last week? Try to increase the weight every Friday for the triple, with the intention of getting 5 reps the following Monday. That applies to all three - squat, bench and row.
How much are you rowing? Are these going up each week too?
Nice to see you're trying ATF squats - keep up the good work. I don't use padding either. I don't even wear a top as I workout at home.
How much are you rowing? Are these going up each week too?
Nice to see you're trying ATF squats - keep up the good work. I don't use padding either. I don't even wear a top as I workout at home.
anotherbutters
New member
blackwell33
New member
thanks for all that info.. ha
but seriously, i didn't increase this week because I missed a workout last week. I could have pushed more, but I wanted to be solid. This friday I will definately be added 5 lbs, maybe 10. We'll have to see how I feel by then.. as for the rows, I am increasing every week. I just wasn't keeping as close track as I was with bench and squat. I'll start throwing my numbers in here for rows as well on the next workout.
and another tidbit of information i should add..
weight- 201lbs.
but seriously, i didn't increase this week because I missed a workout last week. I could have pushed more, but I wanted to be solid. This friday I will definately be added 5 lbs, maybe 10. We'll have to see how I feel by then.. as for the rows, I am increasing every week. I just wasn't keeping as close track as I was with bench and squat. I'll start throwing my numbers in here for rows as well on the next workout.
and another tidbit of information i should add..
weight- 201lbs.
blackwell33
New member
Week 3-
Workout 2, Light Day-
Squat- 5x 135, 185, 205, 225,
Incline Bench- 5x 135, 155, 165, 175
Deadlift- 5x 155, 185, 205, 225
4 sets situps decline
A good workout, but a change in pace. I had to work out early this morning rather than my usual night workout due to a change in scheduling at work this week. Will be back to normal by Friday, I hope. Squats felt great. Bench felt great. Deadlift, however.. is a work in progress. My lower and upper back are just still really weak for deadlifting I guess. I kept great form until I got to my last set. My shoulder and upper back rounded over and I was just overall tired. It will get better with time. I'm also waiting for "Starting Strength" in the mail. Hopefully that will set me straight on anymore questions I may have on my form. I will see gains on bench and squat on friday..
Workout 2, Light Day-
Squat- 5x 135, 185, 205, 225,
Incline Bench- 5x 135, 155, 165, 175
Deadlift- 5x 155, 185, 205, 225
4 sets situps decline
A good workout, but a change in pace. I had to work out early this morning rather than my usual night workout due to a change in scheduling at work this week. Will be back to normal by Friday, I hope. Squats felt great. Bench felt great. Deadlift, however.. is a work in progress. My lower and upper back are just still really weak for deadlifting I guess. I kept great form until I got to my last set. My shoulder and upper back rounded over and I was just overall tired. It will get better with time. I'm also waiting for "Starting Strength" in the mail. Hopefully that will set me straight on anymore questions I may have on my form. I will see gains on bench and squat on friday..
blackwell33
New member
well, I'm finally back. The army has really jerked me around the last couple of weeks. Lots of things going on so I had to work almost a different shift everyday usually 12-15 hours. Going to the gym was near impossible especially considering the odd hours they keep. Anyways, I'm back in the game on Monday come hell or high water. I'm having withdrawels.. like an addiction. My diet has also gone to crap because of lack of time, resources and unsteady or predictable schedule.. if you could even call it that. Really looking forward to getting back in the groove..
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