carlsuen's SF 5x5 journal

[carlsuen]

well.. i learned it thru the net of cuz.. NO body does them at my gym.. heck whatever i'm doing, they're not!! so i can only get online vids an info.. my form might be a lil off.. but i think i might have got the whole thing down.. just that it's really taxing on the CNS.. more so than the other lifts for me..

yeah.. my push presses are levelled with my bench.. but i'm only in week 5.. so it's a lil too soon to be making conclusions.. so we'll see i guess..

 

[carlsuen]

week 4 - day 3

squats
5x60kg
5x70
5x80
5x90
3x102.5
8x80

bench
5x40kg
5x40
5x50
5x60
3x72.5
8x50

power cleans
5x40kg
5x40
5x50
5x60
3x72.5
8x50

dips
3 sets of 8+20lbs DB

chinups(assisted)
3x8

CG bench
8x40kg
8x50
8x52.5

cleans were smoother today.. hope i'll get my PR tomorrow.. but we'll see how it goes..

 

[carlsuen]

week 5 - day 1

squats
5x62.5kg
5x72.5
5x82.5
5x92.5
5x102.5PR

bench
5x42.5kg
5x42.5
5x52.5
5x62.5
5x72.5PR

power cleans
5x40kg
5x40
5x50
5x60
5x70PR

weighted hypers
10x5kg
10x10kg
10x15kg

weighted reverse-hypers
10x5kg
10x10kg
10x15kg

overall it was all good.. finally got the PR on power cleans.. but it was an enormous effort!! form on the last rep was sloppy.. but i think i'll manage..

saw 2 huge guys at my gym doing 90lbs triceps extension.. really impressive.. but not much lat and traps development.. i guess they got their size from all that machine rows they were doing and really nice pullups.. huge and really defined quads and nice calfs too.. but their legs look like an hour glass cuz their knees are just so punny.. damn.. looks like cartoon characters..

 

[carlsuen]

week 5 - day 2

squats
5x62.5kg
5x72.5
5x82.5
5x82.5

push presses
5x45kg
5x45
5x55
5x65
5x75PR

dead lift
5x72.5kg
5x72.5
5x92.5
5x92.5
5x112.5PR

weighted situps
4x8x15kg

overall pretty good work out and a fast one too.. under an hour.. i'm thinking of changing my push presses to military.. cuz even though i can lift way more with push presses, i just don't feel the work done as i can use more leg drive to get the bar up.. but i'll switch them when i start to stall...

was finishing my push presses when a small PT came over to do 35kg RDL's(added to 45 later) so after i finished my last set of presses, i took a break came back and used that weight to start off with my first set of DL's right beside him.. i think i certainly did overshadow him.. and i think i scared him away when i threw on another plate for my last set(not much.. i know).. haha!! i'm beginning to feel like an alien from another planet in the gym..

 

[asdfzxcv]

week 5 - day 2

squats
5x62.5kg
5x72.5
5x82.5
5x82.5

push presses
5x45kg
5x45
5x55
5x65
5x75PR

dead lift
5x72.5kg
5x72.5
5x92.5
5x92.5
5x112.5PR

weighted situps
4x8x15kg

overall pretty good work out and a fast one too.. under an hour.. i'm thinking of changing my push presses to military.. cuz even though i can lift way more with push presses, i just don't feel the work done as i can use more leg drive to get the bar up.. but i'll switch them when i start to stall...

was finishing my push presses when a small PT came over to do 35kg RDL's(added to 45 later) so after i finished my last set of presses, i took a break came back and used that weight to start off with my first set of DL's right beside him.. i think i certainly did overshadow him.. and i think i scared him away when i threw on another plate for my last set(not much.. i know).. haha!! i'm beginning to feel like an alien from another planet in the gym..

Good work,your push presses are getting very good indeed.

 

[carlsuen]

week 5 - day 3

squats
5x65kg
5x75
5x85
5x95
3x105kg
8x85

bench
5x45kg
5x45
5x55
5x65
3x75

power cleans
5x42.5kg
5x42.5
5x52.5
5x62.5
3x72.5

dips
3x8xbw+15lbs DB

i was in a big rush so i forgot to do the last 8 reps for bench and power cleans..

 

[carlsuen]

week 6 - day 1

squats
5x65kg
5x65
5x85
5x85
5x105PR

bench
5x45kg
5x45
5x55
5x65
4x75-- failed..

power cleans
5x42.5kg
5x42.5
5x52.5
5x62.5
5x72.5PR

reverse hypers
3x8xbw+40lbs

hypers
3x8xbw+40lbs

didn't have adequate rest so i think that's y i couldn't get my bench up.. but i think i really need to be start doing some accessory work for my arms.. they just feel weak to me.. any suggestions guys?!?!

power cleans were a blast.. i got them all on the last set and am really happy with this.. hope i can do the same with bench..

 

[silver_shadow]

close grip bench for the arms

 

[carlsuen]

so this week will be the start of a new 9 week cycle.. hopefully this time i can keep it up wihout any interference.. my goals will be pure strength and that means adding weight to the bar every week..

currently i stand at approx 91kg and 6 feet tall.. BF should be around 25-30%..

all weights in KG's

current max
squat - 117.5
bench - 77.5
deadlift - 122.5
rows - not very sure as i haven't done them for long..
power clean - 77.5
push presses - 75
military press - not sure too as i was doing push presses prior to this

so i'll start very conservatively on my rows and military press as i'm not sure of my max, as my last run was a failure due to world cup season(lack of sleep :roll: ) so hopefully this time around i'll be able to get some really good gains..

diet wise i'm not aiming to get a model's body so getting the six pack won't be as important to me than gaining strength and size.. but i'll still try to eat approx 5-6 meals a day.. semi clean i guess. cuz i only prepare one meal to take to work.. and i ordered my protein online last week so hopefully it will arrive this week end as i really need the shakes to refuel..

week 1 day 1(tuesday) 18/7/2006

squats

5x65
5x65
5x85
5x85
5x105kg

bench

5x45
5x45
5x55
5x55
5x65kg

rows (back 90 degrees to the floor)

5x45
5x45
5x55
5x55
5x65kg

chinups
5xbw
5xbw
4xbw

squats felt quite heavy today despite not being my heaviest max but i think it's because of the lack of food as work was hectic today and i had no time to eat.. so next week should be better..

bench and rows not a prob as i started out really light as i don't really know my max so i'll play this by ear..

i'm so weak i can't even chin up my own weight for 15 strict reps.. sigh.. gotta work on these..

 

[asdfzxcv]

Good to see you giving it another go,I wish you the best of luck.I do not think you are close to 25-30%bf.In your squat/power clean videos you look reasonably lean,maybe 17-20%tops.If you find yourself getting to fat you can always add some cardio on the off days.I find it actually helps my recovery provided it is not done it excess.