carlsuen's SF 5x5 journal

[carlsuen]

week 7 day 3 (saturday) 2/9/06

squats
5x60
5x60
5x80
5x100
3x122.5kg
8x80

bench (speed work)
10x40
10x50
10x60
8x60kg

rows
10x40
5x50
5x60
3x77.5kg

power clean
6 singles@60kg

curls

tri extensions..

all's good.. really happy on the squats.. rows are starting to get hard too.. but it will ride for awhile.. its been awhile since i did BB stuff like tri extention.. they're sore now..

 

[silver_shadow]

i'm curious how you do high reps (8-10) for speed work?

 

[carlsuen]

well.. maybe i got the defenition of 'speed work' wrong.. but i just do em as fast as i can.. is it supposed to be performed with low reps (5's?)

pls correct me..

 

[silver_shadow]

well you are right about doing as fast as possible. the only routine i know of is what's used by WSB trainees. there's squats 8-9x2 (sets x reps) at ~ 50-60% of 1 RM and flat bench 8-9x3 at ~ 50% of 1RM. time between reps is no more then 1 min usually.

i'm not so sure about how much use speed work would be for all but almost advanced to advanced trainees - maybe i could be wrong about that though. if that is correct, then you'd be fine merely concentrating on exploding the weight during the normal course of your routine. JMO

 

[carlsuen]

ahh.. i see i see.. i really value your opinion.. as no one seems to be commenting much on my training.. so i might not know what i'm doing wrong..

and of cuz i'm not training for a meet.. just looking to increase the poundages on my 5x5 bench.. that's it..

and of cuz i'm not very familiar with WSB style.. so i might not know what i'm doing too.. haha.. i've become so complacent with the 5x5 as it's just so easy..

 

[silver_shadow]

no one seems to be commenting much on my training.. so i might not know what i'm doing wrong..

you seem to have a pretty high views to posts ratio in this thread... so i can't understand it... maybe ask questions... not sure

 

[carlsuen]

lol.. i did.. i've been commenting about my left arm bothering me.. it's affecting my bench and OHPs.. don't think it's anything serious.. but it only tingles and twitches when i bench and OHP..

 

[Jim Ouini]

I read your journal. I just don't feel like commenting all the time

 

[carlsuen]

http://www.youtube.com/watch?v=0BltW4a9bp8

this is my oly clean vid.. it's really horendouz.. reading from SR's thread.. it might be the bar rotation problem? but that's no excuse for my lack of speed there..

http://www.youtube.com/watch?v=Hr6lVd3ToGE

and this is a power clean vid done from the hang.. check it out..

so critique away guys..

 

[carlsuen]

crap.. youtube can't seem to upload my files.. will fix it asap..