Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Cal's Training Journal

super_rice

super_rice

New member
Basic Info

1.5 years training, as much as I could with sports and judo.

Began lifting at 15.5 yrs, 135lbs, 5'7, ~10-11% BF, Feb 2003. My best initial lifts (all lifts raw, not that I knew what this meant at that point):
Flat bench: 112 lbs x 12
Full Oly Backsquat: 125 lbs x 1
Deadlift: 170 lbs x 1

Best lifts as of August 2004 (all lifts raw):
Flat bench: 200lbs x 1
Full Oly Backsquat: 255 x 1
Deadlift: 315 x 1
@bw 160, bf 10%, 5'8

I train for overall athletic ability in power orientated sports. Football, hockey, etc.
 
Last edited:
5x5 Volume Phase: Week 3, Day 3 - Intro
28 January, 2005

I began 5x5 on 9 January, 2005, at 160lbs (lost quite a bit after volleyball season). I did not pick bad weights to begin 5x5 at, my weight selection has been pretty much on track, I only botched the setup of the program by initially swapping chins/rows, etc. All is well now, and progress has been superb. I'm at 166lbs currently, with very little noticable fat gain. With the start of 5x5 also marked a huge change in the way I do deadlifts. I no longer "touch and go," and pull every rep off the floor, no bounce. I recommend this to everyone, makes everything a lot harder, and thus more beneficial (I'm hoping, since now I get more practice at separation, initiating the lift off the floor).

Pre 5x5:
BW: 160
BF: ~10-11?
Ht: 5'8

Initial weight selection:
Squat - 170lbs (heavy days), 135lbs (light days)
Deadlift - 225
Bench - 135
Chin - BW
Rows - 95

So enough of that, today's workout - in order:

Friday, 28 January, 2005.
All the weight moved today was relatively easy. Should be able to PR all next week no problems.

Flat bench
Warmup: Bar x 10, 25lbs increments x 5
Set 1: 160
Set 2: 160
Set 3: 160
Set 4: 160
Set 5: 165

Full Oly Backsquat
Started out feeling heavy didn't think I could do all 5 sets, but as 3rd set came around, seems like my body adjusted to the weight.
Warmup: Some box jumping, bar x 10, 50lbs increments
Set 1: 195
Set 2: 195
Set 3: 195
Set 4: 195
Set 5: 195 5x5 PR + 10lbs

Standing Barbell Rows - Torso at parallel, supinated grip
Again, I botched the volume, forgot I was supposed to try get a 1x5 for weight.
Set 1: 115
Set 2: 115
Set 3: 115
Set 4: 115
Set 5: 115

Assistance Rotator Cuff
I don't know if I've got the right names for these exercises.
Cuban Press: 45lbs, 2x5
L-Flyes: 20lbs 3x8 3x8 PR + 5lbs

Note: Sorry CCJ, I just had to copy your format :heart:
 
Last edited:
those are some good numbers for a 17 year old. you have me beat when I was that age in everything except for the squat! keep up the good work bro! youll be jacked in no time!
 
I just had really strong legs when I was younger. alot of soccer and mountain biking. Now I love training my legs. I get the most intense workouts when I train them. there not that strong anymore, but i still bomb them till Im almost puking everytime! I love the feeling of almost passing out after a set of squats! thats how I know its working!
 
5x5 Volume Phase: Week 4, Day 1
31 January, 2005


Flat bench
Warmup: Bar x 10, 25lbs increments x 5
Set 1: 165
Set 2: 165
Set 3: 165
Set 4: 165
Set 5: 165

Full Oly Backsquat
Felt really shitty today, form was off, wasn't as tight as I normally am. Will post vid.
Warmup: Some box jumping, bar x 10, 50lbs increments
Set 1: 135 x 10
Set 2: 155 x 5
Set 3: 165 x 5
Set 4: 185 x 2x3
Set 5: 225 x 5

Standing Barbell Rows - Torso at parallel, supinated grip
Set 1: 120
Set 2: 120
Set 3: 120
Set 4: 120
Set 5: 120

Assistance Rotator Cuff
Cuban Press: 45lbs, 2x5
L-Flyes: 20lbs 3x8
 
quite a stressful week for me.

studying a lot, etc, been loaded up on anti-inflammatories as well. the only recovery that i'm getting well is food, but i believe the drugs are slowing my recovery (a bit sore for last workout, for the past few days since i began taking them).

anti-inflammatories were for wrist pain i was experiencing, not related to training though.
 
5x5 Volume Phase: Week 4, Day 2
Wednesday, 2 February 2005

Full Olympic Backsquat - Light Day
Set 1: 155
Set 2: 175
Set 3: 165
Set 4: 165
Set 5: 165

Cleangrip Deadlifts - No bounce
The program is really working right, these were extremely light today.
Set 1: 245
Set 2: 245 + Shrugs
Set 3: 245 + 10sec hold
Set 4: 245 + Shrugs
Set 5: 245 + 10sec hold

Weighted Chinups
Bodyweight at time of worout: 168
Set 1: BW + 10lbs
Set 2: BW + 10lbs
Set 3: BW + 10lbs
Set 4: BW + 10lbs
Set 5: BW + 10lbs Only got 4 reps in! Failed :(, so I rested and did a triple at BW

Assistance Abdominals
Leg raises 20 lbs 3x8 + 30sec holds
 
Last edited:
I don't have much equipment ie, a roman chair for ab work.

Weighted situps give me like 1-2 inches ROM, so i need something better. leg raises don't cut it, i don't have enough ankle weights.

I am doing side bends though... Got to get my midsection stronger so there is more stability during squats
 
GPP & Recovery Work
Thursday, 3 Feburary, 2005

Had a nice huge balonga sandwich and veggies before workout. yummmm.

Warmups Just to get the blood flowing
No arm swing jumps
OHP with bar 2-3 sets
Deads with bar 2-3 sets

Hang Cleans
3 Sets x 2 reps with the bar

Hang Snatch
10 singles with bar
3 singles with 100lbs

Squat Cleans, Power Jerk
3 Sets x 2 reps with bar
3 Sets x 2 reps 100lbs
3 singles power jerks

Drop Snatch
5 Sets x 2 reps with 5 sec hold in squat snatch bottom position with bar
2 singles reps with 5 sec hold..... 100lbs

Squat Snatch
2 singles 95 lbs

Full Olympic Backsquat
3x5 100lbs

Assistance Abdominals
Leg Raises 3x8
Abdominal Bridges 2x30 sec hold


Then I spent 30 minutes stretching out, took at 25 minute soak in epsom salts, and a 5 minute contrast shower.

I'M READY FOR ANYTHING TOMORROW

CHECK HERE FOR MORE VIDS!
 
Sweet little home gym. Rack in the back and what looks to be a platform. I notice in your GPP work you are doing the olympic lifts. You should consider working some of those into your next training cycle, most people don't know how to do them so I have avoided putting them in. Do you have a set of bumpers also? Chains and bands?

You are outfitted pretty well and have good skills and training knowledge for someone so young - makes me jealous now that I am old, hurt and washed up.
 
yeah, the home gym is my pride and joy, had to forgoe possibly the rest of my life's worth of presents from family members and such, but it was well worth it. the platform is just two sheets of equipment matting with particle board in between. works nicely :)

i don't own any chains and bands, i've been advised to stick with "straight weight" until it begins to stagnate. at this point, the gains are coming so rapidly just doing this first 5x5 phase i don't think i'll change anything until it stops.

doing oly lifts would cause the intensity to change drastically - plus, my form is not good enough to give me confidence to lift any serious weight (everything is under 150lbs right now).

i also do not own any bumbers, all i've done is use layers of tape on my plates to give a little bit of padding. i'd like to practice bailing out of squat cleans / snatches, but don't want to damage my only equipment.... this is greatly keeping my oly lifting down.

a 45lbs rubberized plate goes for 75 bucks!
 
great job on the deads..form looks solid as well..
one suggestion keep the head UP seems youre looking slightly down..its ok to look at your feet but before you pull, especially when the weights get near your max youll wanna look up..the body follows the head..nice work
 
thanks. yes, i have that prob squatting too. i got the habit from looking at my feet to see if i was doing it right when learning all the lifts.
 
You have a video camera - use that. You can't have your head off line with your spine. Fix that right away. If you are out of alignment the forces load disproportionately - I've seen a drawing with the angles and math worked out due to back rounding and the amount of load on one side is multiplied to a staggering level far far beyond anything you'd think possible for a given weight. If I had it I'd post it because it's a pretty effective deterent.
 
super_rice said:
thanks. yes, i have that prob squatting too. i got the habit from looking at my feet to see if i was doing it right when learning all the lifts.
Click to expand...

ive been there too..especailly squatting since i lift alone i wanted to make sure i was hitting depth..not recommended with a load on your back lol

what i did to fix it was literally stare at the celing for a good 10 seconds before getting under the bar and then again when you unrack (doesnt have to be 10 secs here)

when you pull its fine to look at your foot placement but before you get super tight for your pull drive the head back and up then rip it :)
 
5x5 Volume Phase: Week 4, Day 3
Friday, 4 February 2005

Due to having botched the initial weight and exercise selections for the volume phase, I ended up having to set 3 PRs today. Oh well, had to get shit done. Videos included, my mom took them :) My brother my training partner wussed out.

I'm pretty beat up overall after the 4 week loading period. I got to the gym (hahah my basement, suckers) feeling exhausted, but nailed the PRs anyway. To think, my greatest accomplishment at one time was a 200lbs 1RM. Today's 5RM of 185 I completed in sub 6sec (estimated... it was very light that's all I know for sure). Unfortunately no viddy of that, mother was busy making steak :)

Hope after a few cycles of 5x5 my leg drive increases. My DL is good, but is much stronger than my squat. The increases in these exercises has had a huge carryover to my vertical though, I'm at a 32" VJ with no plyo training in the last few months. I guess I use a high percentage of whatever strength I have.

Bodyweight pre-workout (5:00pm EST): 169lbs
Workout duration: 1.5hrs

Drop Snatch Warmups
10 singles x bar + 5 sec holds at the bottom
Power Snatch Warmups
5 singles x bar
Squat Snatch Warmups
3 singles x bar
Overhead Squat Warmups
5 reps x bar

Bench Press
Warmup bar x 10, 50lbs increments
Set 1: 155 x 5
Set 2: 155 x 5
Set 3: 165 x 3
Set 4: 175 x 2
Set 5: 185 x 5 +10 lbs PR

Full Olympic Backsquat
Warmup bar x 10, 50lbs increments
Set 1: 200lbs
Set 2: 200lbs
Set 3: 200lbs
Set 4: 200lbs
Set 5: 200lbs +5lbs 5x5 PR

Videos (All are ~8-10mb, sorry about size, but YouSendIt is pretty fast :p):
http://s17.yousendit.com/d.aspx?id=2TKJWUZ8BLE0Q2YEQG4QTK8K46 [Set 1]
http://s17.yousendit.com/d.aspx?id=140OQBG4NHMXP2O72JDGYFKVAG [Set 3]

Near the end, my form just fell apart. I did not take enough rest time between sets, was pressed for time. Generally I think my form isn't bad, but I will be working on making sure it doesn't fail again (not getting so deep in the last few sets) during deloading and in the future. Oh, I made a concerted effort in keeping my head up. Felt a bit weird at first, but I seemed to be a bit more upright because of it.

Bent Over Barbell Rows
Warmup bar x 10
Set 1: 115 x 5
Set 2: 115 x 5
Set 3: 125 x 5
Set 4: 125 x 3
Set 5: 145 x 5 +10lbs 5RM PR

Video:
http://s17.yousendit.com/d.aspx?id=2OTJ8WXGBBPV23MS68RLX38MG6 [145lbs PR w00t]


3 PRs today! Now I'm gonna go get some rest! I'm a newbie to bent over rows, so please, any fom criticism is welcome. Man I planned on assistance exercises at the end, some abs and definately some rotator cuf work. The bent over rows pretty much sealed the deal though - no assistance today. Will def be hitting that stuff hard next week.

BTW: I'm not bald, my hair is just really thin and short and it stands up on end :)

Music selection is 2 Pac, some Jimmy Eat World, and Twista :)
 
Last edited:
awesome job on the squats and the PR's!!!!!!!!!!!
the rows look really good for someone doing them for the first time..
only pointer i can think of is to make sure that squeeze the shoulder blades together at the top..madcow could rpolly better critique you..

looks like you got a solid routine going..keep up the good work
 
Cool vids man.

On your deads I would personally take a big breath at the top of each rep, set the bar down, set your form and then pull. Maybe you already are, but I can't tell from the video. Had a powerlifter teach me it and it really helps to force more air into the abdomen and you feel tighter because of it.

Good job. Keep posting the vids. That would be awesome to see you transform into a 200lbs lifter or whatever weight going from an initial 160lbs as well as seeing the weights used climb up.
 
thanks bros.

yes i've had some trouble with the whole "staying tight".

in fact, i can't "push my stomach out" to be tight, it feels completely the opposite and unstable. what i do is take in a bit of a breath, draw in my stomach and keep my whole midsection tight, then while holding everything, inhale and push more air into my belly. this gets the job done, but it isn't really "pushing your belly out."

if i stop to reset like that doing deads, isn't that just like doing singles?
 
Not really. I'm just saying take a deep breath at the top, set the weight down without letting go of the bar, sit back and then pull. It would literally take you maybe a second more per rep.

As for the inhaling technique, I'm not entirely sure I do it 100% correct, but what I do is take a BIG breath into my diaphragm area, then bend down, setup and as I push the ground with my feet at the initial pull my stomache seems to automatically tighten up even though it's distended from air. I creates a wider base and pressurises your spine I believe. It really helps to take a big breath down into your diaphragm/stomache when doing squats or benches for that matter.
 
Vids look good, pretty good form all round, especially on the olys squats. You don't see too many people who can stay upright like that with feet pretty much straight ahead and with a fairly narrow stance - no oly shoes too - I can't do that :)

Must rock to be able to train at home? I wish I could myself sometimes!
 
i'm going to read more on using the midsection, i'm not sure i've got it down right.

oh hell yeah, friends and girlfriends that are highschoolers like myself are great, but not having them around as training partners is ever greater!

CCJ you're lucky to have a gym with bumpers mang.

i got those airwalk skater shoes a week ago, and began to do oly stuff in those, as they are the flatted thing i could find. i started squatting in a pair of 20 dollar pair of tennis shoes.

it helps to have the flexibility of a once 135 pound volleyball player :)
 
for those wondering what the hell it is that i am doing, it's madcow2's modified version of bill starr's 5x5. i believe also that it was modified by a bro named Johnsmith on meso forums. who or where this guy is i have no clue.

link
#1: the big post on meso. a lot of good stuff, but the 5x5 details are a bit vague, at least it was for me
#2: madcow2's modifications to the program, which i am following. this program has so far delivered most things it said it would (i'm only half way done). only thing is i'm worried about getting too much hypertropy without the strength to come with it! try it for yourself, don't modify it either.

madcow2 said:
1) http://forum.mesomorphosis.com/showthread.php?t=12
2) http://www.fortifiediron.net/invision/index.php?showtopic=3989&st=0&p=69541&#entry69541
Click to expand...
 
I wouldn't be worried about too much hypertrophy bro! HAHA! A bigger muscle has the potential to be an even stronger muscle.

You might run it threw a couple times like madcow2 suggests, then try 3 weeks of 5,4,3,2,1 to 90% of your 1 rep max and try to go up 2.5-5lbs each week, then on the 4th week go for a 1rm max on the squat monday, bench wednesday and deadlift friday, then take it easy for a week and then hit the 5x5 again?

Keep up the lifting man. Who knows you could be the next Tommy Kono.
 
super_rice said:
for those wondering what the hell it is that i am doing, it's madcow2's modified version of bill starr's 5x5. i believe also that it was modified by a bro named Johnsmith on meso forums. who or where this guy is i have no clue.

link
#1: the big post on meso. a lot of good stuff, but the 5x5 details are a bit vague, at least it was for me
#2: madcow2's modifications to the program, which i am following. this program has so far delivered most things it said it would (i'm only half way done). only thing is i'm worried about getting too much hypertropy without the strength to come with it! try it for yourself, don't modify it either.
Click to expand...

Let's just say it's JohnSmith182's, who is one of the best strength coaches in the country, version of the classic Bill Starr (one of the greatest strength coaches ever) 5x5 workout. I'd be honored to shine either of their shoes. My deloading program differs slightly and requires judgement on the part of the trainee as to evaluate their requirements for rest whereas the 2 day deloading protocol does not (and that's probably a good thing for people new to this type of training).

I simply promote the program because it does a few things very well:
1) Consistently results in an incredible amount of hypertrophy (great for BBers, not always okay for a weight class restricted athlete)
2) Makes a lifter very strong from top to bottom (great for athletics)
3) Is a very easy to illustrate model of dual factor theory which after decades of being universally accepted by the whole world as vastly superior to single factor supercompensation style workouts for training non-novice lifters might finally make its way into BBing, a group of people who seem to be at the cutting edge of all things on the response side of the equation (diet and drugs) yet lag the world by decades on the stimulus side (training).
 
yeah, i might regret this in the future, but right now with my numbers so low i'd rather have a little bit more strength and a little less hypertrophy.

CCJ: i lift with a 50 dollar bar that does not spin freely at the sleeves and gets a bow with ~275 :p beat that!
 
super_rice said:
yeah, i might regret this in the future, but right now with my numbers so low i'd rather have a little bit more strength and a little less hypertrophy.
Click to expand...

Unfortunately it's not an either-or. If you don't allow for adequate unloading your body does not recover from the volume phase and all adaptation strength/hypertrophy etc... falls prey to erosion from varying levels of overtraining. That's what loading really is, a systematic application of overtraining.

You can't run that volume phase for a long time and around week 4 is where most people absolutely need to quit if they set the weights right. As an experiment a friend of mine and I dragged the loading out for the fun of it to see exactly where our tolerance really was and how badly we would crash (like a carpenter smashing his hand with a hammer to make sure it hurts). A bit more about the importance of unloading and my deliberate overtraining experiement using this very workout here (do not ever do this - results are destroyed and you need about 4 weeks to actually recover enough to begin another program): http://forum.mesomorphosis.com/showpost.php?p=407440&postcount=9
 
5x5 Deloading Phase: Week 5, Day 1
Monday, 7 February, 2005

Crap, I just realized I spelled "February" wrong. Dammit.

Anyway, very good day for me, I got 96% on my Chemistry final, and 98% on my World Issues final.

Today was the first deloading workout and man, it went by easy. What a cake walk - one I really needed.

Full Olympic Backsquat [ Set 3 Video ]
Bar x 5
115lbs 2 x 5
135lbs 1 x 5
175lbs 1 x 5
200lbs 3 x 3

Bench Press
Bar x 10
95lbs 1 x 10
125lbs 1 x 5
135lbs 1 x 5
170lbs 1 x 2
185lbs 1 x 3

Bent Over Rows
Bar x 10
75lbs 1 x 8
125lbs 1 x 3
145lbs 1 x 3

Assistance
L - Flyes 25lbs 2 x 6
Weighted Leg Raises 25lbs x 8, 20lbs x 8
Partner Resistance Leg Raises 2 x 10
 
super_rice said:
yeah, i might regret this in the future, but right now with my numbers so low i'd rather have a little bit more strength and a little less hypertrophy.

CCJ: i lift with a 50 dollar bar that does not spin freely at the sleeves and gets a bow with ~275 :p beat that!
Click to expand...
get some WD40 :)
 
Good vids. I like the squat depth, i cant get that deep while remaining so upright with the torso. How tall are you?
 
i'm a short bro. 5'8. i used to have a lot better flexibility than i do now, but have lost quite a bit since i put on a good 30-35lbs, and got lazy in terms of stretching

the way i have my torso set so upright is a sort of new thing, only within the last month or so. before, i don't believe i had the ham strength to keep the position before

the two things have cost me a bit though, when i began squatting i used a closer stance and got closer to "ass to heels"
 
Last edited:
I can sit back now more also with increased hammy strenght. Im no where near as upright as you tho - which gives me something to aim for form wise :)

Not sure how achievable it is with my different lever lengths, curse these long legs :D .
 
If you sit back, you can't be upright, simple physics :)

sit straight down, and you can be pretty upright, need flexible ankles though with a close stance

a wider stance also allows you to be more upright as well, with less flexible ankles
 
True ccj - im gonna try it next time i squat. I was using wide stance-low bar squats for a while and i think im sitting to far back for oly style.

Apologies for the mini-hijack superice - your vids were a good thing to get me thinking about squat form :D
 
5x5 Deloading Phase: Week 5, Day 2
9 February, 2005

Man, what terrible workout I had. None of my movements were as snappy, light, or powerful as they could be - not even on jerks, snatches, and cleans with what would normally be GPP.

Warmups
Squat Cleans, Cleans, Jerks, Drop Snatches, Squat Snatches, Full Squats, etc. Just to get the body temp up.

Hang Snatch
Bar x 5
100lbs x 1 Miss
100lbs x 1 Miss
100lbs x 1 Miss

That's right, I got the bar overhead and could not hold it. I don't know wtf was wrong, I was so tight and off and everything was so damn heavy. This is supposed to be a warmup!

Deadlifts
100, 135, 165, 185, 200, 225 warmups
Set 1: 245 x 3
Set 2: 245 x 3
Set 3: 245 x 3

These didn't go so bad, but still was not great as they usually are. Did not feel good at all.

Weighed Chinups
Bodyweight + 10lbs 3 x 3

Rotator Cuff
L-Flyes 20lbs 2x8

I got out of there ASAP. What a crappy workout. First one in 5 weeks.
 
Last edited:
bad workouts are bound to happen..things feel heavy when they shouldnt be..its sucks but its a fact..dont worry about it..

i find it best to sometimes take the time to lighten up and hit reps..the idea is to find something productive..i had some problems today myself doing brd presses just wasnt happy with my groove..it happens you learn and grow from it..

keep up the good work
 
CoolColJ said:
your overreaching that's why, hense the need to deload :)
Click to expand...

yes, apparently the program is working exactly as it should :) guess i should not have thrown in that extra tiny bit of volume. all the other lifts went as planned. damn people proved themselves to be right :(

wnt2bBeast said:
bad workouts are bound to happen..things feel heavy when they shouldnt be..its sucks but its a fact..dont worry about it..

i find it best to sometimes take the time to lighten up and hit reps..the idea is to find something productive..i had some problems today myself doing brd presses just wasnt happy with my groove..it happens you learn and grow from it..

keep up the good work
Click to expand...

thanks. how similar are JM Presses and board presses?
anyway, i'm going to chill out and leave friday's workout for saturday afternoon, then take sat night and sunday to do some super duper recovering :p (nice hot salt bath, long stretch, lots of sleep hehe)
 
super_rice said:
yes, apparently the program is working exactly as it should :) guess i should not have thrown in that extra tiny bit of volume. all the other lifts went as planned. damn people proved themselves to be right :(



thanks. how similar are JM Presses and board presses?
anyway, i'm going to chill out and leave friday's workout for saturday afternoon, then take sat night and sunday to do some super duper recovering :p (nice hot salt bath, long stretch, lots of sleep hehe)
Click to expand...

throw some food into that mix too and youll be good
JM presses are closer to skulls than brd presses...
all are great exercises
 
I'm taking today off. Going to rest up for saturday. Doing a morning light workout consisting of some Oly movements (maybe 20-30 min worth), then doing the scheduled 3x3 in the afternoon.

with some more epsom salt baths in between of course
 
decided to do something and did a good lot of singles, doubles, and triples of various oly lifts and their derivatives with just the bar. tried to work on technique.

everything felt good, i'm good for tomorrow.

i've lost quite a bit of shoulder flexibility from 5x5 and all the benching lately. the bar is no longer as secure overhead as it used to be (snatch position).

after a bit of warming up all is well in the world again :)
 
CoolColJ said:
shoulder dislocates - and lots of ISO stretches :)
Click to expand...

all i do is get up against a wall and do two diff stretches, one with my arm extended and one with my arm bent in an "L". what exactly is a shoulder dislocates stretch? you do it with a broom stick or something?
 
hold a broom or wooden staff or bands in a wide snatch grip and flip over behind you and let the arms bend a little and stretch. Narrow the grip a bit repeat etc

stretches the hells out of the shoulders and pec minor etc.
 
5x5 Deloading Phase: Week 5, Day 3
Saturday, 12 February, 2005

Ahhh, much much better than last time. Everything was nice and snappy as it should be. In fact, the 90%+ 1RM weights felt very light, like in the 70-80% range. It's a good thing, my 1RMs have probably gone up :D

Workout time: 1.5 hrs
Bodyweight: ~172lbs (had a lot of stuff to eat)

Warmups
Drop Snatch: 5 reps, holds at bottom
Hang Snatch: 5 reps
Overhead Squat: 2x5

Bench Press
Set 1: 165lbs x 3
Set 2: 165lbs x 3
Set 3: 165lbs x 3
Very light and easy. I even took like ~1min rest intervals.

Full Olympic Backsquats
Set 1: 135 x 8
Set 2: 155 x 5
Set 3: 185 x 5
Set 4: 205 x 4
Set 5: 215 x 2
Set 6: 225 x 3

Bent Over Rows
After a very thorough warmup. Don't know why I did it... I was warm already, just felt like there wasn't enough volume.
Set 1: 120lbs x 4 (whoops, supposed to be 3reps)
Set 2: 120lbs x 2
Set 3: 120lbs x 3

Assistance
Lying Lateral Flyes: 10lbs 3x8
Cuban Rotations: 50lbs 2x6
Lying External Rotations: 10lbs 2x8
Situps: 3x8, 10lbs 2x6
Partner Resisted Leg Raises: 3x10
 
5x5 Intensity Phase: Week 6, Day 1
Monday, 14 February, 2005
Felt great today, the deloading did its job. I wonder if i did a little too much though today. WOrkout lasted about an hour and a half and I did a 200lbs for 1 rep on the bench for the hell of it (just because it was my old 1RM... man I destroyed it today). All the PRs set today were easy as hell, so I guess they aren't really PRs, as I'm good for probably 10-20 lbs more on each :p I love newbie gains!

Bench Press
Set 1: 190 x 3 PR +2 Reps
Set 2: 190 x 3
Set 3: 190 x 3 3x3 PR + 5lbs
Set 4: 200 x 1

Videos coming soon

Full Olympic Backsquat
Set 1: 210lbs x 3
Set 2: 210lbs x 3
Set 3: 210lbs x 3 3x3 PR

Videso coming soon

Bent Over Rows
95 x 10, 115 x 8, 125 x 5, 135 x 5, 140 x 3
Set 1: 150 x 3

Assistance
Lying Lateral Flyes 10lbs 2 x 10, 15lbs 2 x 8
Dumbbell Cuban Rotations 15lbs 2x8
Lying External Rotations 15lbs 2x8
Situps 2x8
 
probably, but i'm sticking to the program!

plus, i wasn't supposed to set PRs today. gotta wait till weeks 3/4 to really kick it into gear.

oh, some of you bros were btiching about my messy basement. my dad cleaned it up back there (maybe it was his GPP?), what you guys think huh? :p
 
pretty fast there - do you fail straight away or are you able to grind out the last portion of a rep as well if needed? Cos that looked pretty easy....

nice work.
 
d-dub said:
pretty fast there - do you fail straight away or are you able to grind out the last portion of a rep as well if needed? Cos that looked pretty easy....

nice work.
Click to expand...

like i said, the PRs were records in a technical sense, but if it was relative to the effort it took, not at all. with most of my previous PRs set way back in august (i just started training again in laste dec), i had to "grind" through all of them and they were the absolute limit.

i believe i can get around 230 on the bench once 5x5 is done.

the squat 3x3 was even easier, suprisingly, especially compared to the way the 195lbs felt two weeks ago.
 
5x5 Intensity Phase: Week 6, Day 2
Wednesday, 16 February, 2005

Time: 1hr 10min
BW: 170lbs

Cleangrip Deadlifts
i think i tweaked by back a bit during warmups. feels a bit strange right now. luckily, i DL once a week in 5x5, so it should not be a problem.

Set 1: 260lbs x 3
Set 2: 260lbs x 3
Set 3: 260lbs x 3

these were no problem ,so i made the right chice to ramp up the weight a bit. if i stayed at the original 5x5 weight and went up 5lbs, i would only be at 250. next week, if all is well i will be doing 270. this 260 was very light.

Weighted Chinups
BW + 12.5lbs 3x3

Assistance
Partner Resisted Leg Raises: 2x8
Lying Side Bridge Iso Hold: 2x1min
Front Bridge Iso Hold: 30sec

and then, i curled in the squat rack :verygood: :artist:
 
cal - i think both links point to the chins vid. if you can be bothered fixing it up i'd like to see the other as well :)

RE: 3rm speed we were talking about - i didnt think it looked that close to your max, but i thought maybe you were one of those guys that lift fast and fail fast...
 
d-dub said:
cal - i think both links point to the chins vid. if you can be bothered fixing it up i'd like to see the other as well :)

RE: 3rm speed we were talking about - i didnt think it looked that close to your max, but i thought maybe you were one of those guys that lift fast and fail fast...
Click to expand...
uh, links are different... i will download myself to see, but the URLs are different

maybe i uploaded the same file twice. stupid... hang on gonna re-upload
 
so the body's verdict after a night of rest.... looks like i tweaked my back but probably just some soft tissue injury and a bit of localized swelling. that's what i'm GUESSING.

no real pain, just a bit of discomfort, no real loss of ROM. a bit of stiffness, really. time to time a slight sharp pain, but all is well.

i'm not taking any risks though, laying off until saturday at the least. is it safe to stretch or anything?
 
CoolColJ said:
you can stretch with a reverse hyper type movement and pump some blood in there together at the same time
Click to expand...

should i be taking any anti inflammitories? i mean, i think this would remedy the problem, but only slow the healing in the long run (ie: 1 week)
 
ok, it's saturday morning and my back is feeling alright. still a bit stiff, but it should be alright once i warmup. going to work up to a 235-245 set of 3 today on oly squats
 
super_rice said:
ok, it's saturday morning and my back is feeling alright. still a bit stiff, but it should be alright once i warmup. going to work up to a 235-245 set of 3 today on oly squats
Click to expand...

play it by ear..dont be afraid to rest..there have been many days that i said i wasnt going heavy then get in the gym and my plan goes right out the window lol..do what you can..if you get to a weight that bothers stop lighten the load and hit reps and work on your form..its better than going heavy and pushing yourself back even further..good luck!! :)
 
5x5 Intensity Phase - Week 6, Day 3
Saturday, 19 February, 2005

Back was a bit sore, so I just warmed up for longer. Feels like there is a small bruise in there. Did everything I was supposed to though, no problems. Will upload vids of the squat soon. My form just broke apart today, wasn't in the groove at all.

Bench Press
Set 1: 175 x 3
Set 2: 175 x 3
Set 3: 175 x 3

Had a nice thorough warmup with snatches, overhead squats, and a big warmup on the bench.

Full Olympic Backsquats
Warmups
Set 1: 155lbs x 5
Set 2: 175lbs x 5
Set 3: 195lbs x 5
Set 4: 215lbs x 3
Set 5: 225lbs x 2
Set 6: 235lbs x 3 PR+2 Reps

When I got to 225, my form broke down and I was doubtful of the 235. It went well, though it felt a bit heavier than it should. I'm pretty sure it's because I didn't get enough sleep last night. So the PR was easy as far as it coming up, but my form was sloppy and it felt heavy that's all.

Bent Over Rows
Set 1: 125lbs x 4
Set 2: 125lbs x 3
Set 3: 125lbs x 3

I keep doing extra reps on rows... they go by so fast I loose count.

I had a 20minute epsom salt bath followed by 5 minutes alternating hot/cold shower. Back is a bit sore right now, but I believe all is well in the world.
 
Last edited:
5x5 Intensity Phase - Week 7, Day 1
Monday, 21 February, 2005

Warmup with hang snatches, drop snatches, and some overhead squats.

Workout time: 1 hour 10 min
BW: 175lbs (had a litre of water, and food)

Bench Press
200lbs x 3 +2rep PR!

Full Olympic Backsquats
Set 1: 220lbs x 3
Set 2: 220lbs x 3
Set 3: 220lbs x 3 +10lbs 3x3 PR

w00t! Easy! Going to go up another 10lbs next week. I'm going a bit crazy though, at this rate, I have to PR every workout for the next two weeks.

Bent Over Rows
155lbs x 3 + 5lbs PR

Assistance
Lying Lateral Raises 15lbs 1x10, 1x15 (per side)
Lying External Rotations 15lbs 2x8
Hanging Leg Raises: 2x5
Lying Leg Raises: 2x5
Side Abdominal Bridge Iso Hold: 30sec x 1

Need to train abs harder to get more stability.
 
super_rice said:
Full Olympic Backsquats
Warmups
Set 1: 155lbs x 5
Set 2: 175lbs x 5
Set 3: 195lbs x 5
Set 4: 215lbs x 3
Set 5: 225lbs x 2
Set 6: 235lbs x 3 PR+2 Reps
Click to expand...

FYI - this is too much volume on your way to a 1x3. These are tiny jumps and a lot of reps.
 
Sorry to intrude on your thread super_rice, but madcow2, would this be a better ramp up?:

135x3
155x3
185x3
205x3
235x3

I only ask because this is how I would ramp up on a 3x3 or 1x3.
 
GhettoStudMuffin said:
Sorry to intrude on your thread super_rice, but madcow2, would this be a better ramp up?:

135x3
155x3
185x3
205x3
235x3

I only ask because this is how I would ramp up on a 3x3 or 1x3.
Click to expand...

i would normally do it that way, the only difference is i'd probably do ~5 reps until 185, do that for a triple, then double 205, then go onto 235...
 
HAHA!

Sounds like you got some Scarface in the background going on in the full squat clip. He is the man.

I was watching your bench man and you move that bar through a really long range of motion. Do you do that purposely?

Just wondering because if you retracted your shoulders in more, got a better arch and brought your grip out a couple inches you could shorten your bench stroke probably by 4-5 inches easy. I don't consider it cheating because you're putting yourself in a better position to lift heavy weights and you shorten your stroke length. As far as I'm concerned it just puts you on more even ground compared to guy's that are naturally barrel chested and have short arms. Also it protects your shoulder's when you keep them tightly retracted.

But if you do it because you want to bench through a long range of motion that's cool bro.

Good job. :artist:
 
GhettoStudMuffin said:
Sorry to intrude on your thread super_rice, but madcow2, would this be a better ramp up?:

135x3
155x3
185x3
205x3
235x3

I only ask because this is how I would ramp up on a 3x3 or 1x3.
Click to expand...
To a large degree it's a judgement call. Everybody needs something slightly different but you don't want to extend yourself any more than necessary. Since Cal was already well warmed up by the time he got to the squats and was making small incremental jumps at the full 5 reps, I pointed it out - although from speaking to him this was the result of nursing an injury and just not feeling good about it rather than something he does routinely.
 
i used to bench the regular high schooler way, until i started to learn to stay tight, pull shoulders back, drive traps into the bench, etc. i'm still workin on that these days, and my numbers have gone up from it (the horizontal pulling has been the reason for my recent bench success). however, i don't plan on doing the PLer type bench, as i believe in the most ROM possible for any movement (translating into overall athletic ability). i don't know how much of this is true, but that is my assumption.

another reason is because i'm a pansy, and that super arch doesn't agree with my back. i need someone to teach me PL techniques properly. i seem to have a n affinity to oly movements and their derivatives, but have had very little success as far as comfort with PL style of lifting (squatting wide, sumo style pulling, extreme arch on the bench, etc).

one thing is for sure: tucking in the shoulder blades took a damn while to do properly, but my numbers have made consistant improvements once i got it down.

GhettoStudMuffin said:
HAHA!

Sounds like you got some Scarface in the background going on in the full squat clip. He is the man.

I was watching your bench man and you move that bar through a really long range of motion. Do you do that purposely?

Just wondering because if you retracted your shoulders in more, got a better arch and brought your grip out a couple inches you could shorten your bench stroke probably by 4-5 inches easy. I don't consider it cheating because you're putting yourself in a better position to lift heavy weights and you shorten your stroke length. As far as I'm concerned it just puts you on more even ground compared to guy's that are naturally barrel chested and have short arms. Also it protects your shoulder's when you keep them tightly retracted.

But if you do it because you want to bench through a long range of motion that's cool bro.

Good job. :artist:
Click to expand...

again, thanks for the tip. one thing: on that intensity 1x3 day setting records... am i supposed to be going for a BIG questionable PR? on my 1x3 days they are records, but it's basically just a higher increment of my regular weight, i haven't REALLY pushed it on the 1x3 or 1x5 days yet.

madcow2 said:
To a large degree it's a judgement call. Everybody needs something slightly different but you don't want to extend yourself any more than necessary. Since Cal was already well warmed up by the time he got to the squats and was making small incremental jumps at the full 5 reps, I pointed it out - although from speaking to him this was the result of nursing an injury and just not feeling good about it rather than something he does routinely.
Click to expand...
 
That's cool super_rice. I do believe training through the full range of motion is usually the best way.

For me right now, I squat athletic style. Almost olympic because I keep the bar fairly high compared to where I was keeping it and squat now with heels shoulder width.

But on bench I do it straight up PL style. I actually get a better feel in my chest doing it that way then when I use to bench flat back.

I don't think the heavy arch on the bench feels right at all when you learn it. My back used to cramp up on me when I would do it, but now it doesn't.

Different strokes for different folks. Kepp the training vids coming. :coffee:
 
super_rice said:
again, thanks for the tip. one thing: on that intensity 1x3 day setting records... am i supposed to be going for a BIG questionable PR? on my 1x3 days they are records, but it's basically just a higher increment of my regular weight, i haven't REALLY pushed it on the 1x3 or 1x5 days yet.
Click to expand...

It's almost impossible to peg it right your first time through as you don't want to make the mistake of starting too heavy. Ideally your week 3 PR would be an incremental increase based on your previous PR that you assume you are likely to make (if not just repeat in week 4) and if successful your week 4 is another notch above that. We aren't talking add 50lbs and see what happens but you can tweak week 4 by your ease of success on week 3, meaning a slam dunk no hitch triple might allow you to try an additional 15-20 rather than the planned 10 lbs for example (just calc the % increase and make sure the jump isn't too drastic as poundage increase is relative).
 
super_rice said:
i
another reason is because i'm a pansy, and that super arch doesn't agree with my back. i need someone to teach me PL techniques properly. i seem to have a n affinity to oly movements and their derivatives, but have had very little success as far as comfort with PL style of lifting (squatting wide, sumo style pulling, extreme arch on the bench, etc).

one thing is for sure: tucking in the shoulder blades took a damn while to do properly, but my numbers have made consistant improvements once i got it down.
.
Click to expand...

your back will get sore from arching..my low back bothers me the day after benching..the site is down but if you go to www.metalmilitia.net theres a ton of videos and afew good articles
 
Madcow2 said:
To a large degree it's a judgement call. Everybody needs something slightly different but you don't want to extend yourself any more than necessary. Since Cal was already well warmed up by the time he got to the squats and was making small incremental jumps at the full 5 reps, I pointed it out - although from speaking to him this was the result of nursing an injury and just not feeling good about it rather than something he does routinely.
Click to expand...

Anyone, if your 3RM is 230 is it anygood to go to a final warmup of say 240x1 to prime the system and then drop back to 230xwhatever. Ive heard of it being used before but wondered wether it was counterproductive in this type of setup? ;)
 
5x5 Intensity Phase - Week 7, Day 2
Wednesday, 24 February, 2005

BW: ~174lbs
Training time: 1hr

Oly lift warmups.

Cleangrip Deadlifts
Set 1: 135lbs x 5
Set 2: 185lbs x 5
Set 3: 225lbs x 5
Set 4: 255lbs x 2

Set 5: 270lbs x 3
Set 6: 270lbs x 3
Set 7: 270lbs x 3

Grip slipped a little. Prob have to switch to mixed grip soon.

Weighted Chinups
Set 1: BW+15lbs x 3
Set 2: BW+15lbs x 3
Set 3: BW+15lbs x 3

Assistance
Hard weighted ab work.... gotta run, will edit for ab work later.
 
Grip slipped a little. Prob have to switch to mixed grip soon.
Click to expand...

i hear you bro...i still have to used mixed grip for 250+...and the 315 i hit in the smith machine i had mixed grip + gloves and i was still slipping...=/ not looking good for my grip lol

your doing great though i like the journal...now if you ever get stuck you can just adjust according to your journal and all is well =P great job bro
 
Gotta quit doing them deads in the smith man, start doing them off the floor bro. You'll be gald you did in the long run.

Good job on the deads super_rice.
 
Super_Rice - I'm noticing the absence of overhead (or incline) work on the Wednesday workouts, was this a conscious ommission?
 
yes, i don't do overhead pressing on wednesdays, as i wasn't too comfortable with the exercise (still not). i will add it into the next 5x5 cycle.

overhead pressing feels strange, i have to push around my head. maybe i could do push jerks or something? when doing the movements explosively, it feels fine.

madcow, does not doing the inclines or overhead pressing seriously botch the volume?

Madcow2 said:
Super_Rice - I'm noticing the absence of overhead (or incline) work on the Wednesday workouts, was this a conscious ommission?
Click to expand...
 
It doesn't cause a major issue with volume - just curious. When you do standing military you have your head back just like a jerk (so you don't smash your chin/jaw which is hugely funny for others to watch and everyone has done it at least once). As the bar passes the head, I like to drive my head forward just slightly which brings everything into alignment at lockout with the bar straight overhead. You shouldn't have any issues with pressing around your head or deviating the line.
 
That's exactly how I do it too. Lean your head back jsut enough so that you don't hit your face with the bar and as the bar passes the halfway point overhead then lean forward again.

You could always use dumbells if that still feels awkward.
 
dumbells feels worse. and yeah, i basically stopped doing them after the first time i mashed my chin. it was on a jerk too. was not fun :)
 
You must log in or register to reply here.

Similar threads

AussieMuscle1
Approved Log TRT and HGH Journal
2
Replies
124
Views
13K
the_alcatraz
the_alcatraz
B
Let me know what you think! My 8 weeks workout plan!
Replies
19
Views
3K
Tiger Salman Khan
Tiger Salman Khan
RetroNicSmythe
Approved Log Testosterone Cycle Log
Replies
13
Views
3K
Tiger Salman Khan
Tiger Salman Khan
T
Test, Mast, HGH, Insulin Log
Replies
1
Views
258
the_alcatraz
the_alcatraz
RoidRage69
Approved Log RoidRage69 Training Log with Purity Source Labs (PSL)
2 3 4 5 6 7 8
Replies
728
Views
55K
the_alcatraz
the_alcatraz
Top Bottom