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Cal's Training Journal

5x5 Intensity Phase - Week 7, Day 3
Friday, 25 February, 2005

Wasn't the greatest of workouts CNS wise, I was feeling tired, the weights for the most part felt heavy (180 bench felt like 200, 225 squat felt like 250). This is because the last week in terms of rest and recovery have been terrible for me, and I've done quite a lot of draining activities... playing volleyball, badminton, stuff like that, and also going to some night school courses (as well as balancing the work from that and the work from day school).

However, I still managed the scheduled squat PR, so I feel great about that! Just has an epsom salt bath too, which saved my life. I was waiting for friday on tuesday of this week! TGIF...

Will get lots of rest and do shitloads of recovery work between doing school shits.

Bodyweight: 174
Training Time: 1hr

Warmed up with snatches, they felt alright. Not too snappy, not too great. This was the first indicator that I was burned. That, and not feeling like workin out.

Bench Press
Set 1: 180lbs x 3
Set 2: 180lbs x 3
Set 3: 180lbs x 4

Last set, on the third rep I lost my grrove somehow, smacked the side of the pin on the way up, and got a shit rep. So I did another one to make up for it. Was not feeling too good about the squatting outcome, especially when I needed to PR.

Full Olympic Backsquats
Bar x 10
Set 1: 95lbs x 8
Set 2: 155lbs x 5
Set 3: 175lbs x 5 At this point, it was "oh noes," as this felt quite heavy.
Set 4: 205lbs x 3 Heavy.
Set 5: 225lbs x 2 First rep, lost groove, GM'ed it, second rep, almost got pinned to the ground!!

Set 6: 240lbs x 3 !!! 3RM PR!

[ 240lbs Full Squat Triple ]

If you watch the video, I was almost perfectly in my regular groove on the 240. Man, if only I video taped the 225 for y'all to see what happened. I almost got stapled to the floor with two plates... I guess mental strength > body.

Bent Over Rows
Set 1: 130lbs x 3
Set 2: 130lbs x 3
Set 3: 130lbs x 3

Assistance
Lying Lateral Raises 10lbs 2x10
Lying External Rotations 10lbs 2x8
Partner Resisted Leg Raises 2x8
Side Ab Bridges on Palms Iso Hold 1x30sec per side
Weighted Situps....


Now, if all goes well, I will run intensity for another two weeks. I will definately attempt 260 for a full squat triple before this ends! (as well as a 210-220 bench triple, and 290-300 deadlift triple). And shit, after I run 5x5 again, I'll have to do some cutting or restricting my diet. I've never been such a fat bastard in my life! I'm 179 after a good meal. Guesstimating 12% BF.

Hey, I just realized... I don't squat much more than I bench. Shit, my lower body must get strongerrr
 
That 240x3 looked good to me.

Keep em coming. Btw, don't worry too much about your bodyfat bro. You're eating a caloric surplus so you're gonna gain some fat with the muscle. You need to bulk baby, BULK!

Good stuff.
 
One thing I notice is that you are lifting record weights in week 7 rather than 8/9. If you aren't used to this training and your true records are higher this can certainly occur but with the 3 day deloading in the second phase you need to watch out for signs of overdoing it. What you don't want to do is push yourself too hard right after the volume phase without adequately letting your CNS recover. After week 4 most people find week 5 to be slam dunk and set weights for week 6 to be fairly non-strenuous also. Week 7 builds and week 8/9 tend to be hard from an intensity standpoint. This is why I put in the caveate that extra days of rest and even decreasing overall volume are okay in the 3 day per week 3x3 protocol - just keep the weights steadily ramping under a decreased volume (and possibly frequency) protocol. Ideally you want to do this ahead of time so you are fairly recovered by week 8/9 so Day 3 Week 7 is a bit late in the game to make this adjustment but it certainly won't hurt and at the least will set you up for entering your next volume phase. It's very important that a trainee allow adequate recovery after the volume phase and generally weeks 5-7 are where this happens.

Also regarding calories, you can run this program under caloric deficit, maintenance, or surplus levels. Generally one will still put on muscle unless they are very lean and in heavy deficit mode.
 
i had a good 11 hours of sleep last night, going go to an d get another 12 or so :p

anyways, feeling great for monday. thanks for the point madcow, i will take the extra days as needed, however, as you said, with week 8 coming in, week 9 approaching, i may as well finish, do a good deload, and jump into the new volume phase.

the caloric deficit i will hold off until june, so, if all according to plan, will be the 3rd 5x5 cycle
 
well, the idea is that the first week of volume will be your deloading, as the weight selection, if done properly, should make week 1 of volume very easy.

if i do what i'm doing now for another two weeks, i might require more recovery time, so i would put an extra week in to deload before volume starts again.
 
GhettoStudMuffin said:
I wonder if I should do that? Madcow2, what do you think?
Click to expand...

i think it all depends on your level of CNS fatigue. if you are really smashed from prior training, then by all means take whatever time you feel you need to deload before going at it again
 
GhettoStudMuffin said:
I wonder if I should do that? Madcow2, what do you think?
Click to expand...
If you peg the weights correctly and take extra days/lowered volume as needed to prevent CNS fatigue during the intensity phase it shouldn't be an issue. Like I've said before not all lifters have the capacity to accomodate the 3x per week schedule without extra time or pairing down (I'd venture the vast majority on here don't simply because they haven't built the necessary capacity over years of lifting). The 3 day per week is what I happen to use. Some need a lot less and many lifters can tolerate more it's not a pride thing it just depends upon one's tolerances (genetic and accrued from years of training) and these vary widely at all levels (even among world champions some can handle huge workloads while others can't) - the 2x per week just plays it safe so an inexerpienced lifter doesn't run into these issues and have to adjust. In the case of Super_Rice he's also doing record lifts out of schedule and appears to be pushing himself into too much CNS fatigue too early. Due to the relatively low volume in weeks 8/9 they just aren't that taxing on the body but if you are already fairly fatigued and not recovered from the volume phase by the time you get to them you may have an issue. Recovery from the volume phase is simply paramount. It is so important that it can't be stressed enough, that's why I've kind of taken to prefering the 2x per week since it's more tolerable for most lifters. Ideally over time one gets a clearer picture of exactly how much loading can be tolerated and what type of volume will allow adequate deloading as this is very individual to each lifter.
 
Cool, I'll stick with the 2x per week intensity schedule and maybe later on down the road switch to your 3x a week plan. I wont do any deloading after the intensity phase because I am used to lifitng weights in the 1-3 reps range and twice a week isn't much.

Sorry to bump in on your thread super_rice. ;)
 
5x5 Intensity Phase - Week 8, Day 1
Tuesday, 1 March, 2005

I've got the flu... or at least, the beginnings of it. Got it from my dad, the better part of my family has it now. Workout was held back by the flu, but didn't stop me from making progress. Vids will post tmr..

Bench Press
Bar x 10
Set 1: 95lbs x 10
Set 2: 155lbs x 5
Set 3: 175lbs x 5
Set 4: 195lbs x 2
Set 5: 210lbs x 3 (Failed slightly... not sure, my brother helped me a tiny bit... he pushed me away from the clips as I was coming up, so I don't think this is a PR. Will do it again next week)

Full Olympic Backsquats
Set 1: 230lbs x 3
Set 2: 230lbs x 3
Set 3: 230lbs x 3 +10lbs 3x3 PR

No problems

Bent Over Rows
160lbs x 3 + 5lbs 1x3 PR

No assistance today, felt sick.



I'll post all the vids tomorrow night. I have a hellava busy day tomorrow gotta get some sleep.
 
You are built to squat. This sucks when i watch people squating with great form with apparent ease. :D

Heres hoping you kick that flu to the curb fast.
 
thanks guys...

well, i skipped today's workout, and i don't think i will be doing 3 days this week. this flu is kicking some serious ass of mine :( and this is the first time i've been sick in 2-3 years... possibly more...

the next two weeks are going to be harsh as well, with the worst of it just beginning..

anyways, if i feel a little better i plan on topping off week 8 on friday with a light squat, DL, weighted chin, a couple of assistance things and a nice hot salt bath
 
dont worry about it bro.. doing great....take a few days off and recover...then kill that shit dead...im going to start my 5x5 monday so shit is going down =) anyway remember lots of rest, and hot bath's showers....try to get all that mucus out of your system....i read somewhere that the green means your immune system is fighting it and as it gets lighter green to white it means you are getting over the sicknesss....wooooraaaayyy for white mucus! lol
 
the two recent videos you posted are the same shit i thought you were gonna post some rows..
 
I think your next 5x5 cycle you should switch to the 2x a week intensity phase rather than 3. That way you know for sure you recover properly and get the most gains by the time you start your next cycle.
 
GhettoStudMuffin said:
I think your next 5x5 cycle you should switch to the 2x a week intensity phase rather than 3. That way you know for sure you recover properly and get the most gains by the time you start your next cycle.
Click to expand...

i agree, and take this into consideration... i just, like lifting weights, so i don't know if i can do it twice a week :)

going to repost the bent over rows... something's wrong with that stupid site, no way i've posted the same thing 3 times in a row
 
feeling quite a bit better today - much of that better feeling came in the form of extra strength tylenol.

if this is what my dad had, then i am expecting to be better this week, be okay for a week and a half ish and then be basically disabled for another week and a half.

so hopefully, it's not.

i'm going to drop deadlifts this week and just go on to the planned squat workout. i think doing the deads would hinder my recovery a little more than i can afford right now anyway.
 
5x5 Intensity Phase - Week 8, Day 3
Friday, 4 March, 2005

Felt alright, couldn't get a good sweat going during warmups - I'm still sick.

Bench Press
Set 1: 185lbs x 3
Set 2: 185lbs x 3
Set 3: 185lbs x 3

Very heavy, felt like 200, and I moved it damn slow.

Full Olympic Backsquats
These went very well, suprisingly, and my form was bang on.
Bar x 10, 95lbs x 10
Set 1: 135lbs x 5
Set 2: 155lbs x 5
Set 3: 195lbs x 3
Set 4: 215lbs x 2
Set 5: 235lbs x 1

Set 6: 250lbs x 3 + 10lbs PR

Suprisingly, this happened after the very heavy bench press... the 250 felt like 225, I might have had a 260 in me today.

Bent Over Rows
Set 1: 135lbs x 3
Set 2: 135lbs x 3
Set 3: 135lbs x 3

Nothing special. No assistance today.
 
i'm not as sick anymore, though there is this lingering feeling of shit.

can't wait for march break, some much needed recovery awaits.

i'm going in today to do week 9 as planned.
 
do you ever do deadlifts i'd like to take a look at your form for personal reference since you do everything else with pretty much perfect form.. i just started doing rldl's last week and just hoping i'm doing em right.. keep up the good work my friend..
 
Phaded said:
do you ever do deadlifts i'd like to take a look at your form for personal reference since you do everything else with pretty much perfect form.. i just started doing rldl's last week and just hoping i'm doing em right.. keep up the good work my friend..
Click to expand...

yes, i do deadlifts, and i have a couple of vids. will post them in about 10 minutes after i post my last workout.
 
5x5 Intensity Phase - Week 9, Day 1
Monday, 7 March 2005

This is the 4th week of intensity, 5th week at this rep scheme. I'm not sure if it is the rep scheme or the flu (though I'm pretty confident it's the flu, as I've gotten ample rest), but I feel pretty beat up all around. Plus, school has gotten a bit hectic.

Still, good workout today. I will do deads this week, but on Friday, dropping Wednesday workout again. I will do a very low intensity first week of volume to deload, then get right back into a volume phase 5x5 during march break.

No videos of today's workout, I have no access to a camera.

Bench Press
Hang Snatch Warmups
Bar x 10, 95 x 10
Set 1: 155 x 5
Set 2: 185 x 3
Set 3: 195 x 1

Set 4: 210 x 2.5 (PR attempt fail, third rep I smashed the safety on the way down... it was setup way too high. The PR was mine... damn)

Full Olympic Backsquat
Bar x 2 (couldn't get ROM), 135 x 8, 155 x 5
Set 1: 185 x 4
Set 2: 205 x 3
Set 3: 225 x 2

Set 4: 245 x 3
Set 5: 245 x 3
Set 6: 245 x 3 +15lbs 3x3 PR I decided to go for it since I only have two days this week and it's the last week before a deload..

Bent Over Rows
Bar x 10
95 x 5
Set 1: 135lbs x 5
Set 2: 165lbs x 3 +5lbs 1x3 PR

No assistance. I'm spent.
 
Nasty flu going around the nation. Lasts a long time too. I was sick for 2 weeks and that is highly unusual for me. Unfortunately, this kind of kinks your tolerance reference for the stock 3x per week deload. Overall, it looks like your progress has been good though. I'd take an extra week between week 9 and the next volume phase. Do a light low volume workout (concentric only OL and 1 day of squating wouldn't be a bad idea) twice next week and throw in some conditioning. You won't know whether the flu or the load overtaxed you or most likely a combo of both but you could use some extra rest. Also start light again on week 1 if you don't make a massive recovery between now and then.
 
yeah 15lbs pr... but it felt wayyyy heavier than it should have.

this flu crap seriously messes with my whole schedule. i hate it.

i'm probably feeling so beat up because of the sickness, but as you said madcow, the load helped to pulverize me. man, everything was going so well too.

i'm dropping tomorrow's workout (week 9, day 2), and i am still unsure whether or not i will do friday's workout. i'm opting to not finish the DLs (which is sad, i love deadlifts)

once this week ends i'm taking march break to do what madcow suggested. i'll go 2-3 times OL lifts only, mostly bar and <100# work, and maybe a squat session in there, depends on how i feel. week after that, i'm going to do 5x5 for all lifts that are regularly set for monday, wednesday, friday... then start the next volume phase.

this will set everything back two weeks, but the recovery will be well worth it (i hope).
 
what a long week this has been.

i am hitting a light squat and DL 280 3x3 tomorrow.

wish for luck!

and also that the flu thing doesn't come back (like it's supposed to in abt a week and a half... knock on wood)
 
I want you to know Rice that you really inspire me. Here you are a young guy (if I remember right not even out of high school), gets his family to setup a home gym for him in the basement (from what you said it's every present from now till you are dead), goes with the essential equipment and none of the garbage, tries to learn and understand everything he can about training, works on the olympic lifts, always enthusiastic, never misses a beat, totally dedicated. I truly look forward to your log updates and they are the first thing I look for on the forum.

No matter what you do in life, if you pursue it in the same manner you do weightlifting you will be successful. To me that's one of weightlifting's greatest lessons, it teaches someone to plan and execute steadily over the long-term. No mindless or worried rushing just a well thought out steady optimal framework to get you to your goals.

BTW - Toronto is a fairly large city, have you checked for a olympic lifting club/group/coach in the area? Also have you read any texts on OL like Dreschler's Encyclopedia or anything else?
 
thank you madcow, that really means a lot to me. every one of your posts have carried some sort of meaningful advice, and your help in setting me up with a proper program goes above and beyond.

i've laid out what my next 5x5 will probably look it. it's a spreadsheet in excel. the weight selection is roughly there, i will modify it as i get past the deloading i'm doing.

http://s19.yousendit.com/d.aspx?id=2IHP6MWIE48AG2B1669MTI1513

to tell you the truth, i have not looked up dreschler's encyclopedia. in fact, i have never heard of it. as for OL, i'm pretty sealed off from the community, i don't know how to even contact people that lift. no one that i've ever talked to knew the benefits of full squatting.

edit: the first week of volume i get right into it weight wise, but this is taking into account that i will be doing that little bit of deloading i set at the side. the deloading is just the first week of what i did (botched) 5x5.

oh, and asistance will be done M and F, the full squat will be anywhere between 80 and 95% of what i did monday. i usually kept it relatively low to act as "speed work," and to help with recovery
 
5x5 - Intensity Phase - Week 9, Day 3 - Final Day
Friday, 11 March, 2005

Ahhh, the flu symptoms are gone. Felt pretty good today. I think my being away from the gym for the last 5 ish days has caused me to loose that "training effect," stuff felt heavy - that is, until I got into the midst of it.

5x5 has passed by quickly, I'd probably be in the 180# area by now if it wasn't for the flu :( At one point I was 178 waking up in the morning. This was like a day or two before the flu hit and I dropped to 170 in 3-4 days.

Did some dropsnatch warmups with the bar, like I always do.

Full Olympic Backsquat @~ 82.5%
Set 1: Bar x 10
Set 2: 135lbs x 5
Set 3: 155lbs x 5
Set 4: 185lbs x 3

Set 6: 205 x 3
Set 7: 205 x 3
Set 8: 205 x 3

Form wasn't bang on. This can only mean one thing: I have been away from the rack for too long.

Cleangrip Deadlifts
Set 1: 135lbs x 5
Set 2: 175lbs x 5
Set 3: 205lbs x 5
Set 4: 225lbs x 3
Set 5: 245lbs x 2
Set 6: 270lbs x 1

Set 7: 280lbs x 3
Set 8: 280lbs x 3
Set 9: 280lbs x 3 Cleangrip PR

I set a PR for a cleangrip DL. I've done this weight before, but pre-5x5 only with a over/under grip. Before doing 5x5 I could only hang onto around 225 with a cleangrip.

Weighted Chinups
Set 1: BW+25lbs x 3
Set 2: BW+25lbs x 3
Set 3: BW+25lbs x 3

Now comes the fun part:

So, as I was stripping the weight, I said.... ahh, wtf, this 135 feels so light, I could clean and jerk it....

Keep in mind here, I've never actually C&J'ed more than 135. I just use oly lifts as warmup currently.

Clean and Jerk
Set 1: 135
Set 2: 155
Set 3: 175
Set 4: 185 PR !!!

Too bad I don't have bumpers. I had a lot more.... maybe it's time I actually seriously practiced these lifts with actual weight.

Viddy coming soon, I used my other shittier cam to take a video.



C&J Video

Christ my form needs work. You know, I just realized how stupid this was, I don't have bumpers, and I have never jerked more than 135. In fact, I never even do the split jerk movement... Needless to say, it looked terrible. I'm also very inflexible now that I look at it. Need to get that flexibility back!

http://s2.yousendit.com/d.aspx?id=0D7VEYHEGXVJW325YRJYUDQSTR
(Quicktime required, yo!)
 
Last edited:
Not bad bro. Looked pretty fucking good to me.

Straight up olympic style baby. I do a split style powerclean to get the weight up, but that ways nicer looking.

Good job on the pr.
 
so they were right about this flu.

i woke up at 6:30 this morning shivering. got more covers, ended up being underneath like 3 layers of heavy winter sleeping bag type shit but nothing helped. have eben taking tylenol since then. soreness everywhere, shivering like a little bitch.

looks like i'm not getting into the next 5x5 anytime soon, i had trouble vacuuming the house today.

although i did one arm snatch my vacuum a couple of times for good measure :p
 
I had the same thing. I was out of commission for two weeks. I'm only 100% within the past week and this is 4 weeks after the intial onset. What a ball breaker.
 
the last past hour has been hell. i guess i'm not used to getting sick (i haven't been sick in years).

thanks for the support guys.

i've been under 4-5 layers of sleeping bags with a couple of hot packs. then we realized i was burning up too much, so i had to spent the last 30 minutes with a cold pack on my head and shivering my ass off.

it's better now, it's taken two extra strength tylenol 1.5 hours to kick in. i'm not an advocate for any type of pill form of relief, but is there anything stronger than the good ol' acetaminophen?

good thing it's march break. oh, i just watched georgia tech loose. what a heartbreak.
 
super_rice said:
i've been under 4-5 layers of sleeping bags with a couple of hot packs. then we realized i was burning up too much, so i had to spent the last 30 minutes with a cold pack on my head and shivering my ass off.
Click to expand...
Hope you get better soon :rose:
 
after all that crap about basketball i said in another thread, i played ball for around 60 minutes today. my endurance is like.... 0 :)

will do a deloading workout tomorrow, as well as on friday, then continue with a new 5x5 volume phase on monday. thank the lordy, i miss being in the gym
 
And how was the vertical jump after that run? :D
these volleyballers...hahahhah just messing with ya.

Ive got much respect for the volleyball players vert.... Have you seen that russian vball guy who has a 48inch vj? Cant remember his name but his waist is above net height...crazy.
 
d-dub said:
And how was the vertical jump after that run? :D
these volleyballers...hahahhah just messing with ya.

Ive got much respect for the volleyball players vert.... Have you seen that russian vball guy who has a 48inch vj? Cant remember his name but his waist is above net height...crazy.
Click to expand...

yeah, poor liberos that have to play him.

truth is, i get wayyyy up over people i'm playing against, get a super clear look at the basket (because their hands are at my neck), then airball or throw a brick because i have no skizzles :)
 
Deloading and Experimentation
Wednesday, 16 March 2005

Felt good today, everything was snappy. At the end of the workout I felt more used up than ever though. Still recovering from the effects of the flu.

Warmed up with snatches. It seems watching videos magically improves my form.

Bodyweight: 169!!!!! WTFHASLFH! As madcow said, what a ball breaker. This illness has claimed eight hard earned pounds. At my size/weight, it's a big deal!

Training time: 1.5hrs

Full Olympic Backsquat
Set 1: 155 x 5
Set 2: 155 x 5
Set 3: 155 x 5
Set 4: 155 x 5
Set 5: 155 x 5

Clean Pull
Set 1: 225 x 5
Set 2: 225 x 5
Set 3: 225 x 5
Set 4: 225 x 5
Set 5: 225 x 5

Was supposed to deadlift, decided to try these instead. I pull 225 quite high, to my upper abdominal area with little effort. If I grew some balls I could probably clean it. Now jerking it is another story...

Overhead Press
Set 1: 95 x 5
Set 2: 95 x 4
---Gave up----

Standing military press has never ever worked for me. I was all over the place today with this and it did not feel right on my shoulders. I'm dropping this exercise. I will do squat jerks in place of OHPs for 5x5, with more weight, obviously.

Chinups
Bodyweight 5x5, no problems.

No assistance today, I felt more worked than usual. I need to get accustomed to the volume again, so I'm running this workout and another on friday high volume to ride into volume phase of 5x5.
 
super_rice said:
so... i'd appreciate any advice here, is there any problems with dropping OHPs for squat jerks?
Click to expand...
It's fine - but watch your chin :)

Also, the original program had cleans instead of rows and high-pulls instead of deads. You can swap them right back in, I generally don't list them because most aren't familiar with the exercises so it makes the program less accessible. Also, the concentric only work and lighter load relative to the dead will free up a bit of recovery if you wanted to incorporate some additional speed work or make a substitution. Also, doing a speed specific mesocycle or designing a new program on the dual factor base is fine. Here is a 4 day per week program that gets loading/deloading done in anywhere from 3-6 weeks. You can use this and the 5x5 as templates and figure your own thing for the future: http://forum.mesomorphosis.com/showpost.php?p=401452&postcount=3

What did you have in mind for speed work exactly?
 
for speed, i would just do all my current lifts low rep (1-3) lots of sets in the 60-80% range (speed or even "reactive" style movements that you see CCJ doing). combine that with clean/snatch pulls (i rather like these exercises), OL movements, and i should be good.

um, when the snow outside melts i definately want to find a way to incorporate agility and plyo work. i put to good use the playground and cable television boxes.

i used to do a lot of sprint starts on a hill ~10meters. like to get those going again too.
 
Deloading
Friday, 18 March 2005

Bodyweight: 172, Training Time: 1hr

Bench Press
Set 1: 145 x 5
Set 2: 145 x 5
Set 3: 145 x 5
Set 4: 145 x 5
Set 5: 145 x 5

Full Olympic Backsquat
Set 1: 185 x 5
Set 2: 185 x 5
Set 3: 185 x 5
Set 4: 185 x 5
Set 5: 185 x 5

Bent Over Rows
Set 1: 110 x 5
Set 2: 110 x 5
Set 3: 110 x 5
 
Thanks for posting the vids......nice form.

On the bb rows why didn't you set the weights down between reps and pull from the floor?
 
i dunno, i don't feel comfortable doing them that way. as long as i pause slightly at the bottom of the rep, i don't see the point of setting it down between reps other than getting a light "supinated grip" deadlift workout.
 
when you click on the link, scroll down the page and click 'free'

scroll down to the next page, wait for the timer (about 60 sec) then you can dl the vids.
 
5x5 Volume Phase - Week 1, Day 1
Sunday, 20 March, 2005


Hopefully I don't get sick again. All seems well in the world.

Bodyweight 171
Training time 1.25hrs

Bench Press
Set 1: Bar x 8
Set 2: 95 x 5
Set 3: 135 x5
Set 4: 150 x 3
Set 5: 165 x 5

Full Olympic Backsquat
Set 1: 190 x 5
Set 2: 190 x 5
Set 3: 190 x 5
Set 4: 190 x 5
Set 5: 190 x 5

Bent Over Row
Set 1: Bar x 8
Set 2: 95 x 5
Set 3: 110 x 5
Set 4: 115 x 3
Set 5: 130 x 5

Assistance
Lying Lateral Raise 10lbs x 5, 17.5lbs x 8
Lying External Rotation 10lbs x 10, 12.5lbs x 10

Weighted Situps 10lbs 2x8
 
5x5 Volume Phase - Week 1, Day 2
Wednesday, 23 March, 2005

Full Olympic Backsquat @80%
Set 1: 150 x 5
Set 2: 150 x 5
Set 3: 150 x 5
Set 4: 150 x 5
Set 5: 150 x 5

Clean Pull
Set 1: 245 x 5
Set 2: 245 x 5
Set 3: 245 x 5
Set 4: 245 x 5
Set 5: 245 x 5

Squat Jerk
Set 1: 125 x 5
Set 2: 125 x 5
Set 3: 125 x 4.. Fail

I'm dropping this exercise. Plus, I somehow don't see squat jerks being performed in sets of 5.

Chinups
BW 5x5
 
good work bro.

I think oly stuff is only preformed at higher reps for form work ie not too failure?
You already have this covered by the looks of things...ill stop rambling.
 
skipped today's workout. well, looking at the time, i skipped yesterday's workout.

i spent this morning reading up, ended up skipping the workout i had planned due to the sudden disappearance of my case of writer's block.

i'm planning on doing more technique and light intensity or speed work now. when it starts getting warm around here (it's still not warm yet?!) i will be doing some sprints and throwing some plates around at the park.

tomorrow morning i will hit up some technique work and work up to some moderate hang snatches, then do my regular 5x5 in the afternoon.
 
5x5 Volume Phase - Week 1, Day 3
Saturday, 26 March, 2005

took 30 minutes to play some road hockey today, as the weather was nice, then came in to do my reg session.

time: 1.5 hrs BW: 172

Bench Press
Warmup: 65, 95, 135, 155
Set 1: 160 x 5
Set 2: 160 x 5
Set 3: 160 x 5
Set 4: 160 x 5
Set 5: 160 x 5

Full Olympic Backsquat
Set 1: 135 x 5
Set 2: 155 x 5
Set 3: 185 x 5
Set 4: 185 x 4
Set 5: 205 x 4
Set 6: 205 x 4
Set 7: 215 x 5

Bent Over Row
Bar, 95, 105
Set 1: 120 x 5
Set 2: 120 x 5
Set 3: 120 x 5
Set 4: 120 x 5
Set 5: 120 x 5

Lying Lateral Raise
Set 1: 10# x 10
Set 2: 12.5 x 8

Lying External Rotation
Set 1: 10# x 10
Set 2: 12.5 x 5

Weighted Situps - Slow tempo
Set 1: 25# x 10
Set 2: 25# x 10

Russian Twist / Romanian Twist whatever
Set 1: 10# x 5
Set 2: 10# x 5
 
meh, i felt like doing them. since i'm in "volume" anyway, may as well throw em in.

good news, i got my camera so more vids to come!

gotta get my 315 squat on vid too when i attempt it :)

edit: i can't believe i spelled "too" as "to"
 
Last edited:
As per Supreme's advice, I'd start with reverse crunches or knee raises for ab work first, then move on to russian twists (oblique work), and then finish with some regular crunches. Supposedly, they are to be done in a specific order. Also, make sure to activate your TVA by keeping the belly button drawn in on all abdominal movements.

This is what I've learned over the past two days, anyway. I'm not entirely sure how accurate it is, but I doubt it could hurt any.
 
thanks for the info tom. i take it then it's similar to what you need when squatting/deadlifting/benching. to be honest i don't know much about assistance and isolation exercises.

phaded, i don't really keep a track of what i eat, but i will attempt to log a few days worth.

to give you the jist of it, i began as a 135# vball player, so i can pretty much eat anything i want and do well off it (though now that i approach the 180 mark i have noticed that i needed to cut out the junk, which i have).

basically, on school days i'll have a glass of milk and croisant with a block of creame cheese (literally a block) and/or a bagel or something, around 10 or 11 i'll have a big sandwich of some sort (roast beef, corn beef, chicken, turkey, whatever), then another sandwich similar to that an hour or two later (a little smaller though). go home, have some more cold cuts and some fruits (basket of grapes, 2 apples, a banana, whatever), have a large dinner around 6 (usually 40oz steak with mashed potatoes or ribs or chicken wings or a whole chicken... those ones you get from the stores whole...)

then i'll have more cold cuts as the night goes on, and milk.

i don't count cals or grams of anything, i just eat it.
 
If you don't count calories, then I doubt you measure how many oz. of steak you eat. ;) Not calling you a liar, but 40 oz. does sound like a lot. 2.5 lbs. of steak? Jesus haha, if you can do that man, then that's awesome. Make sure it's a lean cut, though.

What did you mean by: "i take it then it's similar to what you need when squatting/deadlifting/benching"?
 
yes, i went to a steakhouse and ordered it. 24oz plus a 16oz afterwards. i got free dessert it was cool.

it was some prime something, really rare (somehow still "medium") so it's easy to eat. i could not have eaten like 40oz well done.

Tom Treutlein said:
If you don't count calories, then I doubt you measure how many oz. of steak you eat. ;) Not calling you a liar, but 40 oz. does sound like a lot. 2.5 lbs. of steak? Jesus haha, if you can do that man, then that's awesome. Make sure it's a lean cut, though.

What did you mean by: "i take it then it's similar to what you need when squatting/deadlifting/benching"?
Click to expand...
 
there's no bone in it? it's just meat. i dunno, i just go in there and ask them for a steak that is easy to chew and big. usually when i do this i'm not paying for it :)
 
i will take the next week off from heavy work. will concentrate on overhead pressing and overhead squatting for a while (if my knees permit), then when i'm all heal'd da up, i will be hitting the rack 4.4231 x 10^342 as hard.
 
Any reason you're starting on overhead squats?

I'd like to see a video and/or an article on how to do these properly. Do you happen to have one? I could see it being up for debate whether or not on locks out their arms, holding the bar. Locking out could put stress on the joints. Not locking out could tire out the shoulders and triceps. Much I need to learn.

What is their prime purpose?
 
their prime purpose is as a exercise to build on snatch recovery, much like a front squat is for a clean.

the only place i've had problems with in terms of joints and all are at the wrists, there is quite a lot of pressure there when holding the bar overhead on snatch position. you also need a good bit of shoulder flexibility and flexibility overall to get into the squat snatch position.

doing these for other athletes just help to increase their balance, flexibility, etc. you have to have pretty good coordination to do these movements properly.

i'm doing overhead squats because i need work holding weight overhead, and i need some form of squat to keep me sane that i know won't go too heavy. this will be the first time in months that i have not done squats while doing other things in the gym. i might even have to go do some curls :(
 
You outta buy yourself some Inzer wrist wraps. I won't bench over 205 without them anymore. They stabilize your wrists so well and it really helps you focus your energy into lifting the weight. Plus it protects the wrist.
 
will the straps not cause an eventual weakness/dependance?

played a good game in vball today. i'm on a team with 5 other people that have never played before and their total body weight is like 50. BUT we're in the second round of the playoffs!

my knee feels alright, just not feeling 100%, i'm doing minimal jumping, etc. it's just intramurals so i can get quite a lot of kills just doing roll shots to the corners.

i'm tutoring senoir chemistry for 20/hr now. man, this is some easy money!
 
i really wouldnt use wrist wraps until you absolutely need them
they will create a dependency..if you have weak wrists TRAIN your wrists/forearms

having said that i use wrist wraps due to the extreme weights i use day in and day out but ive benched high 3's before using anything..
doing GM's then benching 2days later followed by squats with bands will wreak havoc on joints...if youre in tremendos pain rest it up and add equipment sparingly and recgnize that its a weakness..theres no shame in having a weakness there is shame in knowing about it and doing nothing to make it a strength!!!!!

id also recco the metal triple black line wraps..inzer;s are good as well but these are able to get super tight/support..yuo can get them at www.elitefts.com
 
The only lift I think they are really good for is bench. I only use them on my work sets. So they are getting stronger by themselves as my weights increase and my warmups increase.
 
ok - i've spent the last week completely not touching any form of barbell. i have not trained since saturday, i'm feeling refreshed. i got in there for 30 minutes this afternoon and spent it doing snatches from hang and went up to 95lbs.

knees are fine, i played ad hour and a half of volleyball tuesday, wednesday, and yesterday, so lots of jumping. light stuff though, i didn't have any competition.

i also signed up for the track team on thursday, but it was retarded and i will have to speak with the coach further about what we will be doing about training.

i signed up for discuss, shot, and 50m. oh, javelin also because i'd like to throw some sticks around for fun:)

problem is - yesterday's 1 hour practice consisted of: 15 minutes of running laps, suicides, and endless cycle of jumping jacks, burpies, situps, pushups, then 1.234 x 10^5 calf raises, running stairs, and "feeling the burn."

i will attempt to convince them to leave the conditioning to me, and just teach me to throw the implements.

oh, and i think they fucked my deloading a bit making me run so much. as you can probably tell, i can't run distance for shits.
 
starting the 5x5 from scratch. ideally, i'd want to take this week off too, but i'm choosing not to, since i've spent too much time away.

calc unit test tomorrow, plus night school, plus my thesis, plus bio test wednesday and tutoring (job) afterwards. man i got a lot of shit on my plate.

will post the weight selection i got set up in excel once i get home. i have a whole spreadsheet, just enter the weights in one table so you can plan it out in all 9 weeks, and it will automatically fill it in for every day for you. nice little tool.

time to get to work.
 
5x5 Volume Phase - Week 1, Day 1
Monday, 4 April, 2005

5x5 layout for the next 9 weeks:
http://img237.exs.cx/img237/6324/5x5layout2yu.gif

weighed in at about 173 this morning. starting from scratch.

Bench Press
Set 1: Bar x 10
Set 2: 135 x 5
Set 3: 145 x 5
Set 4: 145 x 5
Set 5: 150 x 5
Set 6: 150 x 5
Set 7: 155 x 5
Set 8: 155 x 5
Set 9: 160 x 5

They said to keep the volume high, so i kept it high! Though somehow I don't think the bar counts as a set. Just doing lots to get the groove back, everything felt foreign today.

Full Olympic Backsquat
135 x 5, 155 x 5, 175 x 5
Set 1: 195 x 5
Set 2: 195 x 5
Set 3: 195 x 5
Set 4: 195 x 5
Set 5: 195 x 5

Bent Over Barbell Row
Set 1: Bar x 10
Set 2: 95 x 5
Set 3: 95 x 5
Set 4: 115 x 5
Set 5: 115 x 5
Set 6: 135 x 5
 
5x5 Volume Phase - Week 1, Day 2
Wednesday, 6 April, 2005

Will have videos next week!

BW: 175
Training time: 1.5 hrs

Full Olympic Backsquat
Bar x 10, 135 2 x 5
Set 1: 155 x 5
Set 2: 155 x 5
Set 3: 155 x 5
Set 4: 155 x 5
Set 5: 155 x 5

Military Press
Bar x 10,
Set 1: 95 x 5
Set 2: 95 x 5
Set 3: 95 x 5
Set 4: 95 x 5
Set 5: 95 x 5

This is my first time doing overheads properly. It's hard! I'm having trouble unracking/racking it, that bottom position doesn't feel too great on the shoulders.

Cleangrip Deadlift
95 x 5, 135 x 5, 185 x 5, 225 x 1
Set 1: 245 x 5
Set 2: 245 x 5
Set 3: 245 x 5
Set 4: 245 x 5
Set 5: 245 x 5

Weighted Chinups
BW 5x5
 
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