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Cal's Training Journal

my calc test is finished, eng thesis is done, bio quiz done, just got a unit presentation tomrorow, then all is well in the universe tomorrow.

gonna go make my cash tutoring, go home, train, take an epsom salt bath, and watch blade: trinity. gotta turn off the brain, that's what those movies are for. god, i loved ong bak too

i'm alive! w00t

oh yeah, 200th post sweet.

and my essay was on heart of darkness, conrad - if you are unfamiliar with it. it's a masterpiece (the essay i mean :p)
 
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5x5 Volume Phase - Week 1, Day 3
Friday, 8 April, 2005

Whoops, forgot to update yesterday. Going to play some street hockey today. The weather is beautiful in toronto, finally.

BW: 175
Training time: 1.5hrs

Snatch warmups

Bench Press
Bar x 10, 135 x 5, 145 x 5
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

I need to ramp the bench press weight. It's way too light.

Full Olympic Backsquat
Set 1: 135 x 5
Set 2: 155 x 5
Set 3: 175 x 3
Set 4: 195 x 5
Set 5: 205 x 5
Set 6: 215 x 5
Set 7: 215 x 3

Did the extra set of three because set 6 felt heavy, and I didn't want to get owned by bitch weight.

Bent Over Rows
Bar x 10, 95 x 8
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
 
depends... when it's light or a warmup, usually 1-2 min, i can get 2-3 sets inside of a song, that's how i know.

when it's really heavy, usually around 4-5 minutes. rarely ever more than 4 minutes unless it's a high rep/high intensity, like what week 4 of this 5x5 cycle will be.
 
i spent this entire weekend outside, hockey, rollerblading, basketball, doing all that constantly. mingled in with some 1.3L slushies. midterm's done so i'm a lot more relaxed now, however not completely done till i get those marks.

all that stuff done will probably affect my training a bit, but it's alrgiht, i'm in the volume phase, supposed to load the ccrap out of my body anyway. see how it goes. oh, i'm like 10 shades darker too, which is a plus.
 
did an hour and a bit of floor hockey today.

got some minor shin splinting, and my knees are also telling me that all this extra stuff is a no-no.

going to cut it out, but it's hard, especially when i know there isn't much time left in my life for this kind of thing. i mean, i doubt people will be playing much street hockey in uni.

i will be starting my scheduled 5x5 workout around 4:30 today.
 
5x5 Volume Phase - Week 2, Day 1
Monday, 11 April, 2005

Played 1.5 hrs of ball hockey today. My knees are not loving me. I must be in some kind of overdrive, i felt all around powerful today, and warming up with some oly movements, the bar nearly flew through the ceiling.

BW: 172 (must be the hockey games)
Training time: 1.5hrs

Bench Press
Set 1: Bar x 10
Set 2: 95 x 5
Set 3: 135 x 5
Set 4: 145 x 5
Set 5: 155 x 5
Set 6: 160 x 5
Set 7: 165 x 5
Set 8: 170 x 5
Set 9: 175 x 5

Keeping the volume high all around.

Full Olympic Backsquat
Set 1: 135 x 5
Set 2: 155 x 5
Set 3: 185 x 5

Set 4: 205 x 5
Set 5: 205 x 5
Set 6: 205 x 5
Set 7: 205 x 5
Set 8: 205 x 5 +5lbs 5x5 PR

I know I'm not supposed to PR in week 2, but I feel great, and I believe I have another 10lbs 5x5 in me for backsquats.

Bent Over Rows
Set 1: Bar x 10
Set 2: 95 x 5
Set 3: 115 x 5
Set 4: 125 x 5
Set 5: 135 x 5
Set 6: 140 x 5

Done done. Forgot about videos. I will post some oly lifts of mine.
 
just be careful, you won't regret all the stuff you did in your youth until you get to your 30s, you can trust me on that :)
 
i don't know about the 3x deloading... seems like so little time in the gym, i don't want to slack. however, if i am doing as much stuff as i am now, i will def be doing 2x deloading with some oly lifts.

i'm on the throwing team at my school. will be trying javelin, but for now i am sticking to shot.
 
With the 2x deloading, is that supposed to be used for the entire intensity phase, or just for the 5th week that makes the transition between the volume and intensity phase?
 
ideally the entire intensity phase, however i'd imagine it would be good to use in the deloading phase as well (i may need it)
 
The deloading week is actually the same as the intensity phase (i.e. deloading phase). I only break it out because there is no weight progression. With your level of extracurricular activity and judging by the previous results, shoot for the 2x this time and see how it goes. This way you'll have 2 frames of reference and you can modify from that point forward.
 
5x5 Volume Phase - Week 2, Day 2
Wednesday, 13 April, 2005

BW: ?
Time: 1.5hrs

I'm getting better at managing the time with the increased workload on wednesdays. Got the workout down to 1.5hrs.

Starting this week, I've got late night roller hockey on fridays (may have to shift friday workout), various weekend sports (hockey, football, bball), track&field team practices, and intramural badminton. will try to take it easy as possible in all those events, probably dropping whatever weekend sports i play. i want to stick with the roller hockey though, it's not often that you can find good roller hockey games around here.

Did some snatches/jerks for warmup, as usual.

Full Olympic Backsquat @80%
Bar x 10, 95 x5, 135 x 5, 155 x 3
Set 1: 165 x5
Set 2: 165 x5
Set 3: 165 x5
Set 4: 165 x5
Set 5: 165 x5

Military Press
Bar x 10
Set 1: 100 x 5
Set 2: 100 x 5
Set 3: 100 x 5
Set 4: 100 x 5
Set 5: 100 x 5

Cleangrip Deadlift
135 x 5, 175 x5, 205 x 5, 235 x 3
Set 1: 255 x 5
Set 2: 255 x 5
Set 3: 255 x 5
Set 4: 255 x 5
Set 5: 255 x 5

PR?

Weighted Chinups
BW+2.5 5x5

Oh, we are throwing a 5.5kg shot.. i think.. actually it may be a bit more, maybe 6 or 7 kilos, not sure.

I'm burned, going to sleep.
 
Phaded said:
you got some strong fucking legs
Click to expand...

i didn't think i'd actually ever hear anyone say that. thanks bro :)

a cleangrip is basically a double overhand grip (pronated). it's called that because it's the grip width and style i'd use in a clean.

oh, some interesting news: i went in for a throwing session today, wasn't even going all out, and this is my first time throwing, and i am ~30 cm off the school record. this is with a 5.45kg shot. when i get some real training in, and throw on a real platform instead of grass, i'll have that record no problem! gotta be the squats....
 
Good to see the updates posted Cal.

You seem to be playing a helluva lotta sport at the moment. Does this affect your lifts much?

Are you trying to add size/weight at the moment?

D.
 
it does not seem to have a negative affect on my lifts - contradictory to what i thought. it's like i'm on overdrive. i played 1.5hrs of badminton today, that was great. i seem to be dropping some body fat again, and with the implementation of all these activities, i've got the "bounce" back in my step, if you will. when i was only training with weights i felt sluggish, and heavy. explosive, but sluggish.

man i tell ya the weight training is a miracle though. i would stop playing sports for a while, train hard, then come back twice as fast. i'm faster and can jump higher at 175 than at 155lbs.

anyway, with regards to my training, my body mass is not increasing (which is a good thing though, i don't really like being heavy), and the strength is right on track where it should be.

d-dub said:
Good to see the updates posted Cal.

You seem to be playing a helluva lotta sport at the moment. Does this affect your lifts much?

Are you trying to add size/weight at the moment?

D.
Click to expand...
 
5x5 Volume Phase - Week 2, Day 3
Friday, 15 April, 2005

Good workout, I feel leaned down and springy, probably because of the increased physical activity. Took a while to get used to running on the hardwood 20lbs heavier though. Was hard on the knees/ankles/feet for the first few days, now it's fine.

Bodyweight: 175
Training time: 1.5hrs

Now that I'm throwing shot, I will definately have to hit the rotator cuffs a little harder. Oh, and possibly even (gasp!) throw in a curling movement.

Bench Press
Bar x 10, 95 x 5, 135 x 5, 150 x 5
Set 1: 165 x 5
Set 2: 165 x 5
Set 3: 165 x 5
Set 4: 165 x 5
Set 5: 165 x 5

Full Olympic Backsquat
Set 1: 135 x 4 Couldn't get the groove...
Set 2: 135 x 5 There we go
Set 3: 155 x 5
Set 4: 185 x 5
Set 5: 205 x 5
Set 6: 215 x 5
Set 7: 225 x 5 This was a bit harder than usual for me for some reason...

Video:
http://s8.yousendit.com/d.aspx?id=0431X8C40QR6Z28ZEWNHOBP8I4



Bent Over Row
Bar x 10, 95 x 8
Set 1: 125 x 5
Set 2: 125 x 5
Set 3: 125 x 5
Set 4: 125 x 5
Set 5: 125 x 5
 
this is my first experience with supplements.

now beginning to take:

1 cap 300mg magnesium citrate per day
1 cap 50mg potassium per day

on top of

3 caps 900mg glucosamine sulfate + chondroitin per day

i hope the magnesium will actually aid in recovery, esp will all the stuff i'm doing these days
 
So its all about relative strength at this stage, good stuff.
I got your latest vid update - thanks. (you must have the whole crew in there watching you lift, i see someone onscreen at the end of the clip + your cameraman :D )
 
need to cut back all the extra stuff if you want your body to become explosive. Doing too much makes your body hold back something in reserve so it doesn't kill itself.

form follows function as they say.

http://www.higher-faster-sports.com/pathofchampions.html

The reason many struggle reaching the 3rd phase is because they use too many conflicting demands without the ability to adapt to those demands (too much junk volume and not enough focus on constant improvement).
Click to expand...
 
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i hear you CCJ, thanks for the heads up.

i will definately be dropping the weekend hockey, badminton, and whatever intramural sports. i'm not sure how i'm going to go about my deloading and intensity phases as of yet.

i already know now, the region championship is being held at York University May 19-20. I will likely be going on the 20th, around 1:00pm.

so i will be in about 3rd week of intensity, 8th week of my 5x5, around when my strength is peaking - which is perfect.

my plan is to go through 5x5 regularly, and continue to do my throws 3-4 times a week, do a 2 time per week deloading, 3x per week intensity, then in 3rd week of intensity, do 2 sessions back to back, then rest for 4-5 days for taper.

sound good?
 
5x5 Volume Phase - Week 3, Day 1
Monday, 18 April, 2005

Throwing practice: technique and some standting throws 45min
Did some sprints today at noon too.

Bodyweight: 174
Workout time: 1hr 25min

Bench Press
Set 1: Bar x 10
Set 2: 95 x 5
Set 3: 125 x 5
Set 4: 135 x 5
Set 5: 155 x 5
Set 6: 165 x 5
Set 7: 175 x 5
Set 8: 185 x 5

Smoke show.

Full Olympic Backsquat
95 x 5, 135 x 3, 155 x 5, 185 x 3, 205 x 2
Set 1: 210 x 5
Set 2: 210 x 5
Set 3: 210 x 6 Whoops 6 reps!
Set 4: 210 x 5
Set 5: 210 x 5 + 5lbs 5x5 PR

videos comin tomorrow. felt light, but form broke down in latter sets due to fatigue

Bent Over Row
Set 1: Bar x 8
Set 2: 95 x 5
Set 3: 125 x 5
Set 4: 145 x 5
 
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super_rice said:
i hear you CCJ, thanks for the heads up.

i will definately be dropping the weekend hockey, badminton, and whatever intramural sports. i'm not sure how i'm going to go about my deloading and intensity phases as of yet.

i already know now, the region championship is being held at York University May 19-20. I will likely be going on the 20th, around 1:00pm.

so i will be in about 3rd week of intensity, 8th week of my 5x5, around when my strength is peaking - which is perfect.

my plan is to go through 5x5 regularly, and continue to do my throws 3-4 times a week, do a 2 time per week deloading, 3x per week intensity, then in 3rd week of intensity, do 2 sessions back to back, then rest for 4-5 days for taper.

sound good?
Click to expand...

depends on the person I guess, but IMO 5x5 3 times a week is a hell of a lot of volume for inseason. You must not be throwing too far at the moment ..due to decreased speed strength qualities while loading :)
 
yeah, last week when i threw for the first time i got 12.50m

i can barley get 11.5s now, and it's steadily dropping... i threw a couple 10s today.
 
you don't want too much drop in speed strnegth, or else you won't rebound as high as you should when you unload. The less you drop when loading, the higher the rebound
 
solid form on the squats as always cal. Even the 5 rep set didnt show any real degree of form breakdown.

Do you do any assistance excercises?
How long until you deload?
 
i don't have any true assistance exercises. i'll throw in some weighted situps and cuff work anywhere i can. that's about it. i geuss all the sports i play can be counted as assistance too..

i deload first week of may, and there is quite a bit of torture to go before i get there.
 
5x5 Volume Phase - Week 3, Day 2
Wednesday, 20 April, 2005

BW: 176
Training time: 1.5hrs

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

Nice and snappy

Military Press
60 x 5, 85 x 5
Set 1: 105 x 5
Set 2: 105 x 5
Set 3: 105 x 5
Set 4: 105 x 5
Set 5: 105 x 5

slowly getting a feel for these.

Mixed Grip Deadlifts
135 x 3, 185 x 4, 225 x 2, 245 x 1
Set 1: 265 x 5
Set 2: 265 x 5
Set 3: 265 x 5
Set 4: 265 x 5
Set 5: 265 x 5

pwned it. switching to mixed grip makes a bid difference! videos of set 1 and set 5 tomorrow!

Weighted Chinups
BW+5 5x5


Track meet tomorrow, I'm running 60m and throwing 5.44kg shot. And after a workout like todays!
 
yeah work you cuffs, rear delts and back (mid/lower traps) more, or else one day it will be too late :)

problems happen in a gradual way, and take even longer to reverse, and usually will never be the same again
 
coolcolj said:
yeah work you cuffs, rear delts and back (mid/lower traps) more, or else one day it will be too late :)

problems happen in a gradual way, and take even longer to reverse, and usually will never be the same again
Click to expand...

thanks for the heads up.

at current time, my rotator cuff exercises are all around 15-20lbs and i do them in a circuit style, 8-10 reps, at the ass end of workouts. should i do some specialization for rotators or is this enough?
 
5x5 Volume Phase - Week 3, Day 3
Friday, 22 April, 2005

BW: 177? (been increasing the food intake even more to keep up with the increase in activities...)
Time: 1hr 15min

Bench Press
Bar x 10, 95 x 5, 135 x 5, 155 x 5
Set 1: 170 x 5
Set 2: 170 x 5
Set 3: 170 x 5
Set 4: 170 x 5
Set 5: 170 x 5

Video of set 5 coming.

Full Olympic Backsquat
Set 1: 95 x 5
Set 2: 135 x 5
Set 3: 155 x 5
Set 4: 175 x 5
Set 5: 195 x 5
Set 6: 215 x 5

Set 7: 230 x 5 +5lbs 5RM PR

Video coming...

Bent Over Rows
Bar x 10, 95 x 5, 115 x 5
Set 1: 130 x 5
Set 2: 130 x 5
Set 3: 130 x 5
Set 4: 130 x 5
Set 5: 130 x 5 +5lbs 5x5 PR

Set 3 i took video of my bare back, so i could check form. coming as soon as i grab the camera and upload the vids.

had a 30min soak in epsom salts, then contrast shower... all after a large dinner. going to go stretch out now and watch a movie. what a great friday night.

oh, midterm average that goes to universities: 91.1667%

English: 90
Chemistry: 90
Biology: 91
Exercise Science: 96
World Issues: 95
Canadian Law: 93
Calculus: 85
 
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5x5 Volume Phase - Week 3, Day 3
Training Videos

i hope i'm not sick AGAIN. i feel like garbage right now. praying it's only the weather or maybe signs of overtraining. anything but sickness again, especailyl this close to york championships (3 weeks)

Bent Over Rows
[ Set 3 ] http://s9.yousendit.com/d.aspx?id=171SUSZC78CCO2G4PLZIZQF93E

form?!

Full Olympic Backsquat
[ 230lbs 1x5 PR ] http://s9.yousendit.com/d.aspx?id=0II2A664P8CGU2941XZ2023TK6

i'm a 3rm kind of guy... notice how almost every exercise i get tired between reps 3-4.

Bench Press
[ Set 5 ] http://s12.yousendit.com/d.aspx?id=3P4HBYP5U9TZT26JGGCM4QRSAG
 
5x5 Volume Phase - Week 4, Day 1
Monday, 26 April 2005

BW: 176
Time: 1hr 15min

At this point it's really a love/hate kind of thing. I really really would love deloading to come so I can get away from the 5 rep stuff and also see what my body has in store in terms of strength. However, I wouldn't mind loading some more as I know deep down that this is doing me good.

Bench Press
Set 1: Bar x 10
Set 2: 95 x 5
Set 3: 135 x 5
Set 4: 155 x 5
Set 5: 165 x 5
Set 6: 175 x 5
Set 7: 185 x 5

Set 8: 195 x 5 +10lbs 5RM PR!

Biggg PR, smoked that shit. I should have no problem hitting a 235+ 1RM

Full Olympic Backsquat
95 x 5, 135 x 3, 175 x 3, 205 x 1
Set 1: 215 x 5
Set 2: 215 x 5
Set 3: 215 x 5
Set 4: 215 x 5
Set 5: 215 x 5 +5lbs 5x5 PR!!
Big PR here as well, and my form was pretty much spot on. Wasn't perfect, but close enough, considering this is maximal load for me (for 5x5).

Videos coming

Bent Over Rows
Set 1: Bar x 10
Set 2: 95 x 5
Set 3: 125 x 5
Set 4: 135 x 5
Set 5: 145 x 5

Set 6: 150 x 5.5 +5lbs PR!

Sweet, 3 PRs today, all relatively easy. It's like I can load for another week! Well, we'll see how that feeling changes at the end of the week :p

VIDEOS coming tomorrow
 
super_rice said:
Sweet, 3 PRs today, all relatively easy. It's like I can load for another week! Well, we'll see how that feeling changes at the end of the week :p
Click to expand...

Yeah man - you think you can load for another week because you still have this week left (sometimes going by feel is right!). Definitely see how you are at the end. Normally, I'd say you could experiment here and try pushing for another set of records just to give you an idea of how hard you need to push to load up (i.e., if you are successful in setting new records it was fine) but with your track meet coming up I don't think it's a good idea.

Overall, looks good though.
 
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Madcow2 said:
Yeah man - you think you can load for another week because you still have this week left (sometimes going by feel is right!). Definitely see how you are at the end. Normally, I'd say you could experiment here and try pushing for another set of records just to give you an idea of how hard you need to push to load up (i.e., if you are successful in setting new records it was fine) but with your track meet coming up I don't think it's a good idea.

Overall, looks good though.
Click to expand...

i was thinking - but the track meet?! the whole time... so you just helped me make that choice. this meet is only going to happen once, but i've got the rest of my life to experiment with loading.
 
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5x5 Volume Phase - Week 4, Day 2
Wednesday, 27 April, 2005

BW: 178
Time: 1hr 45 min

Full Olympic Backsquat
Bar x 5, 95 x 5, 135 x 3
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

Military Press
Bar x 10, 60 x 5, 95 x 1
Set 1: 110 x 5
Set 2: 110 x 5
Set 3: 110 x 5
Set 4: 110 x 5
Set 5: 110 x 5

Man, I suck. These were by far the hardest...

Mixedgrip Deadlift
135 x 3, 225 x 3, 245 x 1
Set 1: 275 x 5
Set 2: 275 x 5
Set 3: 275 x 5
Set 4: 275 x 5 on 4th rep felt a bit of a "pop" in my lower back
Set 5: 275 x 5
Set 6: 275 x 1 (i thought i did 4 reps on the last set so i went and did one for good measure)

Vids coming soon. I killed this shit.

Weighted Chinups
BW+10 5x5

My back a slight stiff right now. I got the pop feeling when my low back cam unarched slightly when i didn;t set right.

it was some really scary....
 
5x5 - Volume Phase - Week 4, Day 3
Friday, 29 April, 2005

Haven't really been diligently posting or anything lately, a bit busy. Got a lot of videos to post too.

BW: 178 ish...
Training time: 1hr 40min

I thought at the start of this week I'd go for another week. Well, I think I could survive another week of loading and probably post PRs... 10lbs on bench, probably another 5 on deads and squats, and none on rows. But with the meet coming so close, and my joints beginning to feel beat up, and my coming down with more cold like symptoms... I'm going to deload as planned.

Bench Press
Bar x 5, 95 x 5, 135 x 3, 155 x 3
Set 1: 175 x 5
Set 2: 175 x 5
Set 3: 175 x 5
Set 4: 175 x 5
Set 5: 175 x 5

Full Olympic Backsquat
Set 1: Bar x 5
Set 2: 135 x 4
Set 3: 135 x 5
Set 4: 155 x 5
Set 5: 175 x 5
Set 6: 205 x 5
Set 7: 215 x 5

Set 8: 235 x 5 - 5RM PR +5lbs

Bent Over Row
Bar x 8, 95 x 5
Set 1: 135 x 5
Set 2: 135 x 5
Set 3: 135 x 5
Set 4: 135 x 5
Set 5: 135 x 5 - 5x5 PR +5lbs
 
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Funny, 'cause we started at the exact same time. Tonight was my last session of the volume phase as well, and my knees have been pretty beat from work and training, and I'm starting to get very run down. Deloading sounds fun.
 
5x5 Volume Phase - Week 4, Day 2
Training Videos

Videos from Wednesday's deadlifts... 275 mixed grip 5x5. Damn this volume just kills me. Good news though, I took this one from behind, shirtless. I think it's safe to say I'm getting thick. Nice... I don't quite enjoy being as fat as I am right now though. But it's ok, as long as the iron is moving up I'm content.

[ Set 4 ]
http://rapidshare.de/files/1508467/...-_275lbs_5x5_-_Set_4_-_28_April_2005.AVI.html

5x5 Volume Phase - Week 4, Day 3
Training Videos

[ Backsquat 5RM PR ]
Squats without shirt, the bar was much more stable - no slippage. Problem here is that I look like a weeny when I'm trying to be tight (blowing air into belly, squeezing back, etc) :p

http://rapidshare.de/files/1508388/...cksquat_-_235lbs_5RM_-_30_April_2005.AVI.html


I'm around 183 now after big dinners... throughout the day I'll be around 178-180, and in the mornings I'm a nice 176. Height is still the same:)

Can't wait to see the results of this volume phase. I plan on setting new 1RMs once intensity is finished.
 
Tom Treutlein said:
Funny, 'cause we started at the exact same time. Tonight was my last session of the volume phase as well, and my knees have been pretty beat from work and training, and I'm starting to get very run down. Deloading sounds fun.
Click to expand...

As others before me have said, 1st week of deload is like a holiday. I'm still feeling OK after having just completed week 7, next 2 wks I go for 1/3 x 3 maxes so I'll have to play it by ear.

super_rice said:
I'm around 183 now after big dinners... throughout the day I'll be around 178-180, and in the mornings I'm a nice 176. Height is still the same
Click to expand...

I skimmed through this thread, you started at, what, 160? So ~20lbs after 1.5 cycles, and more to come. Nice.

I plan on running a 2nd cycle after I finish this one so I'm interested to see if the gains slow down or just continue on.

BTW very nice form on deads 'n squats :)
 
when i began i was 160 after dinners... so i was actually like 155 ish. so yeah, 20lbs.

it's a hellava added physical advantage - ie when getting hit, or in any kind of body contact sport. it feels completely different. the only negative is i'm not at the low body fat i was once at.

i "played it by ear" as well in the last two weeks of intensity. the weights did not change systematically - which is fine.

the 3x3 i didn't really bother with huge increases, but the 1x3 attempts were really fun.
 
Any idea of how many calories you were eating since the beginning of the first cycle? 20 lbs. is impressive. If I recall, you don't count calories, but would you care to post up a typical day's diet?
 
super_rice said:
the only negative is i'm not at the low body fat i was once at.
Click to expand...

At end of Wk 7 I'm up ~12 and I do feel a bit of chub as well. Mostly I think it's a result of having to shovel food in my mouth all the time to meet my daily caloric requirements, so my stomach always feels pretty full.

At least I hope that's what it is ;)

super_rice said:
i "played it by ear" as well in the last two weeks of intensity. the weights did not change systematically - which is fine.

the 3x3 i didn't really bother with huge increases, but the 1x3 attempts were really fun.
Click to expand...

I"m going up 5lbs per week on just about all my lifts in the intensity phase. For my wk 8 and 9 max attempts I may jump up a bit more depending on how I feel, especially since I may try some singles.
 
i've laid out my daily diet before, this was from march 27 i believe:

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.
Click to expand...

my diet is not at all strict. when i recognize that i need to gain weight, i eat whenever i can. when i need to lose, i drop some snack sandwiches here and there, and up the weekend sports.

with this volume phase i should have broke 185 easily (i went from 175 to 180 i am now in two weeks), but i didn't eat heavy and did a lot of stuff in the first two weeks. plus, i had some food poisoning, etc.

so my diet is a facet of my training i need to start to focus on. i don't even take protein powder. i think i do get enough food, the only two things would be:

1) regularity - my diet is irregular and some days i'll eat like a madman, while others (like today) i get in like two meals.

2) quality of food - i'm starting to move away from the "you are allowed to eat everything since you weigh nothing and have 8% bf" body type, so i may have to start to watching the stuff i eat
 
don't get too caught up in trying to get heavy, I made that mistake, and I am having a hard time going back down, without losing my gains that is :)
 
coolcolj said:
don't get too caught up in trying to get heavy, I made that mistake, and I am having a hard time going back down, without losing my gains that is :)
Click to expand...

Excellent point. Some many people are interested in getting big, something that really isn't as hard as it would seem given the amount of people in the gym having issues getting there. But I'll tell you what, after a certain point it's not exactly desirable. How many SHW's, linemen, and even retired BBers drop weight after retirement (I'd assume strongman too)? I know of few that don't.

I think I made an anaology a few months ago that every young kid looks at a Ferrari and wants one. Later on in life that same young kid is able to go out and purchase that car only to find that it becomes a fairly unused weekend only vehicle. Although the man might really love driving the Ferrari from time to time, what he really wants is to be comfortable stuck in traffic on his daily commute. Unfortunately, you can only own 1 body at a time so you have to balance out the utility you get from each. Personally, I could weigh a lot more if I felt like it and when I'm training hard (seemingly rare of late) sometimes have issues keeping my weight down. I would definitely recommend taking a good look at your favorite activities and what you like to do and keeping your weight in a range. You've proven to yourself that you can get big and strong, pretty much at will so don't get carried away unless there is some real tangible purpose that is important to you. Maybe that's 220, maybe that's 175 - either way, it should be approached as an objective decision.
 
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thanks guys. with something like 5x5, it's great, i can run it as i start to cut the food i eat.

personally, i like the young competition dimas look. my old bodyfat level at a weight 5 pounds or so heavier than i am now. somehow i doubt i'd be as strong as him though :p

plus, if i get up to 200s (which actually seems plausible now), i would probably not be able to play volleyball again. see what happens, if i make it onto a university team, i will likely have to drop weight, back down to say, low 170.

it's strange though i feel like i'm hooked or something. i really don't want to stop eating and start cutting. my girlfriend however is definately not digging the current look :)
 
You also don't need to make a severe or militant change. Right now, given an increase in BF, you are eating a bit much (as I understand it's not a sudden realization or something that krept up on you). Just scale back a bit. Don't cut meals but cut a little portion or high calorie content here and there. When spread over a day and a week a little here and there goes a long way and really impacts caloric intake. It's not necessary to do massive bulking and severe cutting. Just notch it down a bit and see what happens. Plus, the more muscle you gain the more it will eat into any caloric excess so you might find a slight downward adjustment to be exactly what you are looking for. Of course, maybe you want to really cut and that's fine too but I thought I'd make the point that it doesn't have to be black or white.
 
i'm planning on simply not over eating or forcing food down. a lot of meals, i'll be full, then have another bowl of rice or pieces of meat to top it off. should work.

on another note, take a look at the transformation!! i looked much better last year, but i was a lot weaker.

http://img41.echo.cx/img41/7128/comparison04054yt.jpg

hey, i'm also wondering... am i gonna have these nipples forever? i mean, shit, they're supposed to go away when puberty ends - i'm almost 18 hah.

edit: i'm sad now i didn't take any pictures of myself in december. i was lean like a marathon runner then
 
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I'd say try to cut down to about 175 or so. I much prefer the leaner look. You've seen some gains, but think about it, how much is fat? I know you are stronger; I can tell that. I had the same thing happen to me 2 months ago. I have been doing HST for 2 cycles. At the end of the first one, I was eating good just at the wrong times. Now, I'm eating probably a little worse but at better times, and I look a lot leaner, but I am probably a little stronger. I'm going to do a strength cycle for the next 6 weeks or so.
So, as mad cow said, just tweak things minorly and find out what works for you. You're an extremely smart guy; you can do it!
 
how do you feel athletically at the heavier weight? Do you have any idea what it has done you your vertical?

Id imagine the bigger stronger you is better for putting the shot, but as you get bigger not as good for v-ball.
 
d-dub said:
how do you feel athletically at the heavier weight? Do you have any idea what it has done you your vertical?

Id imagine the bigger stronger you is better for putting the shot, but as you get bigger not as good for v-ball.
Click to expand...

the last time i actively used my vert was for a intramural volleyball tournament, i was between 5x5 cycles and around 173-4 pounds. i had some mad mad hops! the weight definately helped my athleticism. and my hitting power was crazy. i also got in some hockey at that weight, and all was well with that too.

i wasn't even training for speed or had any plyo done at that weight.

yes, the added weight must be good for shotputting, but that's not a major sport for me. if volleyball requires me to stay 170s i will do so. but i would definately not drop to 155 again - ever.

like i said, dimas size. nice lean and explosive as hell 180s.
 
5x5 Deloading Phase (finally) - Week 5, Day 1
Monday, 2 May, 2005

I'm sad that the loading phase is over, but in all honesty, I'm glad I'm done with all that volume. Triples and doubles, god i love you :)

BW: 178
Time: 40min (and I took my sweet time too)

Heavy Throwing Practice

took about 6-8 heavy throws, everything was light so i took it easy to save for the meet this weekend. i PRed too: 12.8m... i'm good for much much more.

Bench Press
bar x 10, 95 x 3, 135 x 3, 155 x 3
Set 1: 175 x 3
Set 2: 175 x 3
Set 3: 175 x 3

Full Olympic Backsquat
Set 1: 135 x 5
Set 2: 155 x 3
Set 3: 175 x 3
Set 4: 195 x 2
Set 5: 215 x 1
Set 6: 235 x 3

Bent Over Row
Set 1: Bar x 8
Set 2: 95 x 5
Set 3: 115 x 3
Set 4: 135 x 3
 
Throws Practice
Wednesday, 4 May, 2005

BW: 177
Training time: 40 minutes

i felt like absolute shit today, not at all like deloading. feeling overtrained, tired, joints aching... etc.

Took:

5 dry throws

6 stranding throws (9# shot)
2 standing throws (12# shot)

5-8 full throws (12# shot)

strained my wrist a bit on last throw
 
5x5 - Deloading Phase - Week 5, Day 2
Wednesday, 4 May, 2005

BW: 177
Time: 45 minutes

will be taking friday's workout off, since i have an invitational meet on saturday.

Overhead Press
Bar x 10, 60 x 5, 95 x 3
Set 1: 110 x 3
Set 2: 110 x 3
Set 3: 110 x 3

These were hard, as OHPs usually are for me.

Mixed Grip Deadlift
135 x 3, 165 x 3, 185 x 3, 225 x 2, 245 x 1

Set 1: 275 x 3
Set 2: 275 x 3
Set 3: 275 x 3

Weighted Chinups
BW+ 10 3x3
 
even though today was a beautiful day, i didn't take advantage of it and throw outside. instead i went home early and relaxed.

dunno what the heck is wrong, i'm deloading, but i do not feel 100%. perhaps i have some sort of minor cold that is hampering my recovery (have a bit of a sore throat + coughing, sneezing, etc).

i threw monday, tuesday, and wednesday this week, and trained on monday and wednesday. dropping the friday lifting as planned, and will still compete this weekend. i might have videos i don't know yet.

so, overall, i don't feel like i am deloading.
 
I can't say specifically but you should view your throws as added volume. I don't know when you started throwing in the first phase but carrying them into deloading might be too much with the additional work especially since you are so new to them. Plus, you seem to have an absolute boatload of physical activities and this is all cumulative. It's a tough call and you'll have to see how it plays out. Unfortunately, you can't really use your throws as a measure for how well your strength is rebounding because you are so new to them that you likely make technique improvements every time. Not sure what to tell you except to throw big at your meet, win, and then figure this stuff out.
 
yes, i am considering all the extra stuff. i've dropped most the sports, except the activities that are at current time unavoidable. i have to be in fitness class in order to keep my place on the track team. funny thing is, they do this for student athletes' academic excellence, but they fail to understand that i will probably graduate with the highest average for an athlete, and am in the top 1% of the school.

you are right though, something about my technique changes everytime, i'm not exactly sure which it is - technique or deloading.

because i'm new to the sport, i have no choice but to continue throwing practice. i have dropped most of the heavy throws though, i may only take 6-8 heavy full throws per practice, the rest would be without a shot or with a light shot.

the plan is to continue for the next 2 weeks throwing 4 times a week, then tapering the throws too the last week, before the regional comp.
 
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oh, a little update about my joint pain. my left knee and right hip have been bothering me all day. i'm pretty sure it's the impact from the throwing. i am going to be spending tonight stretching heavily, contrast showers, icing, hot packing, and dowsing my joints in nsaids.

wish me luck tomorrow. 13m with 12# shot! AT LEAST!!
 
If your goal is to do well in the regional comp, I'd really suggest you talk to someone about throwing and merging the current state of your lifting into it (you might actually be better off doing very very low volume with high intensity or not lifting at all and just throwing given you need a lot of throws to work on technique). You have 3 weeks and I read about today's performance (luck, nerves, God's will, tough to make a conclusion from 1 comp). Not knowing a ton about throwing but we aren't talking PL here where it's pure strength and you can train below 80% and carryover from other exercised will put you over the top. Thinking more along the lines of OL which is more similar to throwing given the technique emphasis, if you want to lift heavy in competition you had best be lifting heavy in training with maximal and near maximal weights fairly often. Adequate power does not ensure good technique with maximum weights on comp day. You would do worse than to pay a visit to fortified iron's throwers forum and see if there is still a lot of activity there. Maybe try some of the other sites I've recommended.

I'm away for a few days but I imagine everything will fall into place for you.
 
Everyone usually does not do well on the first comp, the nerves the unknown etc - call it your "baptism of fire" :)

I'm sure it will be better next time.
 
i've only been throwing for 3 weeks, this was my first outdoor comp - in fact, the first time i've had a metal shot in my hands (i've been throwing the rubber indoor ones)
 
5x5 - Intensity Phase - Week 6, Day 1Monday, 9 May 2005

BW: 179
Time: 50 min

Easy as hell workout, weights absolutely flew up. God, I love low volume stuff.

Bench Press
Set 1: Bar x 10
Set 2: 95 x 5
Set 3: 135 x 3
Set 4: 155 x 3
Set 5: 185 x 2
Set 6: 200 x 3

Full Olympic Backsquat
95 x 5, 135 x 3, 155 x 3, 185 x 2, 205 x 2
Set 1: 225 x 3
Set 2: 225 x 3
Set 3: 225 x 3

Bent Over Row
Set 1: Bar x 10
Set 2: 95 x 3
Set 3: 135 x 2
Set 4: 155 x 3

Easiest workout in the last six weeks.
 
5x5 Intensity Phase - Week 6, Day 2
Wednesday, 11 May 2005

BW: ? 179?
Time: 50min

Military Press
Bar x 10, 65 x 5, 85 x 3, 105 x 3
Set 1: 115 x 3
Set 2: 115 x 3
Set 3: 115 x 3

Man, am I ever bad at these.

Mixed Grip Deadlift
115 x 5 + clean, 135 x 3 +clean, 155 x 2 +clean, 185 x 1, 225 x 1, 255 x 1
Set 1: 285 x 3
Set 2: 285 x 3
Set 3: 285 x 3

pwned.

Weighted Chinups
BW+15 3x3

The deloading effect is really starting to become noticable (it wasn't as much so in the last 5x5, esp when i didn;t load as hard) now. I love it...
 
5x5 - Intensity Phase - Week 6, Day 3
Friday, 15 May, 2005

BW: 180
Time: 55 min

I trained late tonight, around 10:00pm.

Bench Press
Set 1: Bar x 10
Set 2: 95 x 5
Set 3: 135 x 3
Set 4: 155 x 3

Set 5: 180 x 3
Set 6: 180 x 3
Set 7: 180 x 3

Full Olympic Backsquat
Set 1: Bar x 5
Set 2: 95 x 5
Set 3: 135 x 3
Set 4: 155 x 3
Set 5: 185 x 3
Set 6: 205 x 2
Set 7: 225 x 1
Set 8: 240 x 3

Bent Over Rows
Set 1: Bar x 10
Set 2: 95 x 5
Set 3: 115 x 3
Set 4: 135 x 1
Set 5: 145 x 3
 
5x5 - Intensity Phase - Week 7, Day 1
Monday, 16 May 2005

BW: 180
Time:50min

Had a big day today, so another late night training session. Got in some good food, worried this would screw up my recovery.

However, today, (tuesday) I threw a PR 13.40m with an indoor shot.

Still wondering what Im doing with with tomorrow's workout. I think I will stick with chilling out and doing singles on deadlifts tomorrow.

Bench Press
Set 1: Bar x 10
Set 2: 95 x 5
Set 3: 135 x 3
Set 4: 155 x 3
Set 5: 175 x 3
Set 6: 195 x 3
Set 7: 205 x 3

Full Olympic Backsquat
Bar x 5, 95 x 5, 135 x 5, 155 x 3, 195 x 3, 225 x 2
Set 1: 235 x 3
Set 2: 235 x 3
Set 3: 235 x 3

Bent Over Rows
Set 1: 60 x 10
Set 2: 95 x 5
Set 3: 115 x 3
Set 4: 135 x 2
Set 5: 160 x 3
 
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Lookin' strong. Your bench and squat are impressive. Mine are trailing yours a bit, but for some reason, my bentover row is 5 lbs. behind. I never knew I had a strong back. ;)

Keep it up man. What're your plans after this cycle of 5x5?
 
my weight selection is not perfect. the rows are a bit too heavy for me. if i pull each rep from off the floor i'm fine, but i can't pull it from a full stopped position for more than 3 reps.

the bench was super easy, and the squat was relatively easy as well. i really don't like having my bench so close to my squat, but well, such is life - i benched for more than 6 months solid before squatting or deadlifting :)

right now all my training is taking a backseat to the throwing, but i don't want to completely shit away my gains, so i'm trying to acomadate. i'm planning on peaking for ofsaa after 5x5 (that is, if i haven't missed it already or anything).

i am undecided for this summer. as i iwll get some ample rest i am torn between korte's 3x3, smolov, or more 5x5
 
Run a Smolov cycle, I'm planning to do the same at some point. If I can truly net another 100 lbs. on my squat, that would be awesome. Plus, I'm getting promoted soon, so I'll have a lot less physical work to do at my job.
 
skipping training today, meet is tomorrow.

anyway, the main reason why i would not run smolov is that i have to put everything else on hold. the thing is, my squat will go up regardless of what setup i use (it would probably go up if i used no program), albeit not as much as if i used smolov. if i use smolov, bench, row, ohp will be put on hold, whereas with 5x5 i will make consistent gains
 
5x5 - Intensity Phase - Week 7, Day 2
Friday, 20 May, 2005

I've been busy lately, which accounts for the lack of updates. I only trained twice last week, on Monday and Friday, because of the track meets. But man, did I ever feel strong. Friday's workout I deadlifted 295 for 3x3 and it could not have been easier.

Oh, and guys, check out my tan lines hahah.

BW: 176 (all day in the sun i guess)
Time: 50 min

Military Press
60 x 5, 75 x 3, 95 x 3
Set 1: 120 x 3
Set 2: 120 x 3
Set 3: 120 x 3

Mixed Grip Deadlift
135 x 3, 185 x 3, 225 x 2, 255 x 1
Set 1: 295 x 3
Set 2: 295 x 3
Set 3: 295 x 3

Easiest deadlift ever. Not going to push it however, as at the moment, throwing is my major priority.

Weighted Chinups
BW+ 25lbs 3x3

Easy as hell.

In other news, my brother 15 year old brother topped off his first intensity cycle with a 235lbs backsquat triple!!

this is great, considering he could not squat 165 easily when he began.
 
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