carlsuen's SF 5x5 journal

[carlsuen]

oo.. that's exactly how i do it.. thx alot nelmsjer and asdfzxcv.. u just convinced me that i was right..

 

[carlsuen]

week 1 - day 3

squats

5x70kg
5x75
5x80
5x85
3x92.5

bench

5x40kg
5x45
5x50
5x55
3x62.5

power cleans

5x40kg
5x45
5x50
5x55
3x62.5

dips
5x5xbw

standing preacher curl
3x8

CG bench
3x8

no probelms at all today.. but i was wondering if i started my squats a il to heavy in the warm up sets.. a 5 kg jump would be not much difference would there? i think i should jump em like that.. opinions pls..

5x50
5x60
5x70
5x80
5x90

on the last triple for my cleans, my form was sloppy.. so i gotta give more focus onto them..

 

[anotherbutters]

As a very rough guideline, I try to keep my first set around 2/3 of the top set and spread them out evenly. That's what you've done with bench and PCs, but you started squats a lot higher. I'd probably have done 60, 70, 80, 85, 92.5 on squats, then make my way to 60, 70, 80, 90, 100, then probably increase all the lower sets by 5 one week. It doesn't make much odds, so long as you've got gas in the tank left for the top set.

 

[carlsuen]

right on.. thx.. i thought so.. i just didn't wasnt to use up all the energy before i reach my top set..

 

[carlsuen]

week 2 - day 1

squats
5x50kg
5x60
5x70
5x80
5x92.5

bench
5x42.5kg
5x47.5
5x52.5
5x57.5
5x62.5

power cleans
5x42.5kg
5x47.5
5x52.5
5x57.5
5x62.5

2 sets of weighted sit ups
4 sets of weighted hypers..

quick breeze.. as usual.. power cleans are getting hard.. especially at the top sets of my 4th and 5th rep.. but should not be a problem..

diet..

meal 1
milk
bread
can of tuna

meal 2
bread peanut butter

meal 3
rice
chicken
fish

meal 4
chicken sandwich
potato wedges

meal 5
rice
delicious mutton
prawns
vege

meal 6
valentine shag
cakes with my girl..

 

[nelmsjer]

hey, bud, are you tracking calories? I'm just curious, as I saw your daily meals and am wondering about portions and total calories.

 

[carlsuen]

lol.. you don't get it huh? the only reason i posted was becuz of the last meal.. =D hehe.. just my lousy sense of humour.. hehe.. but i think i really don't eat enough tho.. don't have enough calories to maintain.. but i put on weight tho.. and i haven't been losing strength.. i don't think i'll be able to eat as clean and strict as everybody else.. but thx tho nelmsjer..

 

[carlsuen]

week 2 - day 2

squats
5x52.5kg
5x62.5
5x72.5
5x72.5

push presses
5x42.5kg
5x47.5
5x52.5
5x57.5
5x62.5

deadlift
5x62.5kg
5x72.5
5x82.5
5x92.5
5x102.5

chinups 3x8xbw (assisted)

man.. i really suck at pulling my body weight.. i tried pullups and couldn't even do 1 rep.. my arms are really weak and lagging behind strength wise.. but i guess i'll have to work extra hard come saturday when i do my curls(yeah!! lol at sounding like a gym rat)..

everything is else was like a breeze too.. entire work out lasted for only 50 mins.. taught a friend to squat and bench properly.. PT's there were giving me the eye.. hehe.. it was so jam packed as the after work crowd were there.. but as soon as i started doing deads, everyone scurried away.. =D gotta love the attention..

 

[carlsuen]

week 2 - day 3

worked out in lbs again.. tried another gym.. so weights are quite screwed up.. but it's the closest to what i can calculate i think..

squats

5x115lbs
5x135
5x155
5x175
3x210

bench
5x95lbs
5x105
5x115
5x125
3x145

power cleans
5x95lbs
5x105
5x115
5x125
3x145

dips
3x8xbw

incline hammer db
3x10

CG bench
3x10

overall was quite confusing as i am not used to training in lbs.. so they felt abit weird.. bench was unusually hard.. they felt much heavier.. so we'll have to see what happens tomorrow.. cleans are getting hard too.. form on last set was abit off.. had to dip in to a deeper squat.. not full tho...

i think will also start adding weight to my dips as it is becoming easier..

 

[nelmsjer]

congrats on adding weight to dips! Once you start, don't turn back!