carlsuen's SF 5x5 journal

[carlsuen]

Neverrrrr!!!!!

 

[carlsuen]

week 3 - day 1

squats
5x55kg
5x65
5x75
5x85
5x95

bench
5x45kg
5x50
5x55
5x60
5x65

power cleans
5x45kg
5x50
5x55
5x60
5x65

well.. i didn't have time to do my hypers and situps cuz the gym was closing already.. went in real late yesterday.. but the power cleans were awesome!! man.. it's getting real heavy.. but i hope i'll be able to manage the 2.5kg increase per week..

 

[carlsuen]

wee 3 - day 2

squats
5x55kg
5x65
5x75
5x75

push presses
5x45kg
5x50
5x55
5x60
5x65

deadlift
5x65kg
5x75
5x85
5x95
5x105

reversed hypers
8xbw
8xbw+5kg
8xbw+10
8xbw+15

weighted situps
8x5kg
8x10
8x15

 

[carlsuen]

week 3 - day 3

Squats
5x55kg
5x65
5x75
5x85
3x97.5

Bench
5x47.5kg
5x52.5
5x57.5
5x62.5
3x67.5

power cleans
5x47.5kg
5x52.5
5x57.5
5x62.5
3x67.5

dips
3x8+15lbs

CG bench
3x10

chinups(assisted)
3x8

wow.. power cleans are really tiring.. i was totally wiped out after it.. dips were awesome with weight underneath it.. gonna up them every weak.. also.. with all the compound exercises.. there's really not much room for bicep stregth training.. as i think it is my weakest muscle now.. but i guess it's not so important now..

finally had my BF% taken.. i'm at 29.1% now.. so at 91kg(w/o shoes) and at 185cm i need to lose another 10kg of fat.. so i'm planning to stay the same weight while working on getting ripped..

 

[carlsuen]

well.. this week is screwed.. haha!! went to see Fort Minor jsut now.. so today's w/o is gone.. guess i'll go as usual on thursday and same on saturday as last..

 

[carlsuen]

week 4 - day 1 (i think i'll repost week 4 next week.. as this week is not counted..)

squats
5x57.5kg
5x67.5
5x77.5
5x77.5

push presses
5x47.5kg
5x52.5
5x57.5
5x62.5
5x67.5PR i guess..

dead lift
5x67.5kg
5x77.5
5x87.5
5x97.5
5x107.5

weighted sit ups
4 sets

i'll continue on monday with the 70kg PR on bench and power cleans.. so this saturday will be same as last sat..

 

[carlsuen]

week 4 - day 3

squats
5x57.5kg
5x67.5
5x77.5
5x87.5
3x100

bench
5x47.5
5x52.5
5x57.5
5x62.5
3x70kg

power cleans
5x47.5
5x52.5
5x57.5
5x62.5
3x70kg

dips
3xbw+20lbs DB

CG bench
3 sets

 

[carlsuen]

week 4 - day 1( i guess)

squats
5x60kg
5x70
5x80
5x90
5x100

bench
3x5x50
5x60
5x70 PR!!

power cleans
2x5x40kg
5x50
5x60
3x70 PR(failed)

reverse hypers
4 sets

hypers
3 sets

well.. everything went well.. except for cleans.. i scared the hell out of the guy doing flat DB bench.. lol.. i wasn't able to clean it up so i just threw it on the floor.. lol!! it was such a loud bang that the guy just jumped in shock!! haha!! lol..

another thing.. i think the fact that i don't stretch enough is getting to me now.. my left arm is hurting.. somewhere between my shoulders and my upper bicep.. i think it's just a pulled muscle or something.. but i'm gonna get it checked tomorrow.. cuz it got in my way of cleans.. jsut couldn't get it up on the 4th rep.. sigh..

saw the funniest thing alive.. never thought i'd actually witness it happen!! lol.. 45-55 year old women was brisk walking on the incline tread.. and all the sudden she tripped and shot back wards!! i was so shocked as she was just right in front of me..but i laughed in my head thinking the report i'm gonna give here tonight.. lol!! good times..

 

[carlsuen]

week 4 - day 2

squats
5x60kg
5x70
5x80
5x80

push presses
5x40kg
5x40
5x50
5x60
5x70 PR

deadlift
5x70kg
5x80
5x90
5x100
5x110

4 sets of weighted situps

overall pretty good.. push presses are good.. deads felt heavy on the 3rd and 4th set.. some how there wasn't a problem on the last one.. =D

 

[Introspective]

How is your form with powercleans, how long have you been doing them, where did you learn how to do them ?

I have never done push press before, but compared to your outher lifts the weight your shifting on push press looks real good, even level with your bench.. good going