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Djeclipse's Intermediate 5x5 take 2.
- Thread starter djeclipse
- Start date
Best wishes to you and your fam.
anotherbutters
New member
Best wishes for your father, DJ.
djeclipse
New member
I forgot my journal at home but I failed at my 225 x 5 for bench (no surprise there), I got it 3 times and said forget it. I should have done a forced rep but just didn't feel like it. I am happy with my 220 x 5 I got to this run, it is more then I expected. It's up form 197.5 x 5 which is 22.5lb gain in 11 weeks.
230 x 5 for squats felt good, I am more comfortable coming out of the hole, when I start again i will be ready to start making PR's for squat.
197.5 x 5 was a new PR for rows.
I am still having trouble eating, too nervous. I tried to eat last night but had like 3 bites chicken. I hope I am able to eat more and don't loose too much hard gained muscle. I will take the rest of the week off and see how things go form there.
Cheers.
230 x 5 for squats felt good, I am more comfortable coming out of the hole, when I start again i will be ready to start making PR's for squat.
197.5 x 5 was a new PR for rows.
I am still having trouble eating, too nervous. I tried to eat last night but had like 3 bites chicken. I hope I am able to eat more and don't loose too much hard gained muscle. I will take the rest of the week off and see how things go form there.
Cheers.
blut wump
New member
I hope all goes well with your dad. Don't forget he'll be nervous as hell, too.
Congrats on your 225 triple. Five would have been great but some days it's not happening. Congrats, too, on your rows.
Take the time to chill from the lifting and get your head together and spend time with the family. Good luck.
Congrats on your 225 triple. Five would have been great but some days it's not happening. Congrats, too, on your rows.
Take the time to chill from the lifting and get your head together and spend time with the family. Good luck.
anotherbutters
New member
I don't want to sound callous when you're obviously thinking of your dad, but if you can stomach eating, throw some milk, oats, ANPB, a banana and some whey into a blender. It makes a good shake with plenty of calories that you can prepare and eat in less than 3 mins, which is about as quick and convenient as it gets.
djeclipse
New member
What a long week.
Thanks to all that expressed concern for my dad, the last week or so has been pretty stressful and at some points I had to force myself to eat even one meal a day.
The surgery was last wednesday at 8:00am. It was supposed to only be 4hrs but lets just say it was the longest day of my life. The surgery went fine but after there were some problems, I won't go into them now but it was pretty hectic for awhile there. Also if you smoke send me a PM if you want a good incentive for stopping.
He is out of ICU now which makes me feel much better and hopefully will be coming home soon.
So now back to lifting.
Thanks to all that expressed concern for my dad, the last week or so has been pretty stressful and at some points I had to force myself to eat even one meal a day.
The surgery was last wednesday at 8:00am. It was supposed to only be 4hrs but lets just say it was the longest day of my life. The surgery went fine but after there were some problems, I won't go into them now but it was pretty hectic for awhile there. Also if you smoke send me a PM if you want a good incentive for stopping.
He is out of ICU now which makes me feel much better and hopefully will be coming home soon.
So now back to lifting.
djeclipse
New member
I have decided to do another run of the 5x5 instead of switching rep ranges or another program. It's just been working so well for me and I really want to get that 225 x 5 for bench and add on pounds to my squat and dead.
Here is a recap of the last run's progress in the 5 rep range.
Squat... didn't really make any gains on these as far as weight goes but my depth s much better and I am now doing a full ATF squat. 230 to 242.5lbs = 12.5lbs
Bench 197.5 to 220 = 22.5lbs
Rows... I switched my grip from underhand to overhand so again it was more of a form thing. 180 to 195 =15lbs
Military press 127.5 to 140 = 12.5lbs
Deadlift 335 to 370 = 35lbs
If you look at the bigger picture back to my first run I started in on jan 17th I the gains are as follows (in the 5 rep range).
Body Weight 190-195lbs (wasn't looking to gain wight).
Squat +62.5lbs
Bench +37.5lbs
Rows +45lbs
Military press +25lbs
Deadlift + 65lbs
Not bad for 4.5-5 month's
I will set my weights pretty conservatively as I haven’t been eating much in the last week or so. I will hit most of my current PR's in week 5 instead of week 4.
3rd time's a charm right?
Here is a recap of the last run's progress in the 5 rep range.
Squat... didn't really make any gains on these as far as weight goes but my depth s much better and I am now doing a full ATF squat. 230 to 242.5lbs = 12.5lbs
Bench 197.5 to 220 = 22.5lbs
Rows... I switched my grip from underhand to overhand so again it was more of a form thing. 180 to 195 =15lbs
Military press 127.5 to 140 = 12.5lbs
Deadlift 335 to 370 = 35lbs
If you look at the bigger picture back to my first run I started in on jan 17th I the gains are as follows (in the 5 rep range).
Body Weight 190-195lbs (wasn't looking to gain wight).
Squat +62.5lbs
Bench +37.5lbs
Rows +45lbs
Military press +25lbs
Deadlift + 65lbs
Not bad for 4.5-5 month's
I will set my weights pretty conservatively as I haven’t been eating much in the last week or so. I will hit most of my current PR's in week 5 instead of week 4.
3rd time's a charm right?
djeclipse
New member
And finally Diet.
I have read and re-read everything posted here about my diet, thank you to everyone posting and bare with me as I try to improve it and eat properly.
I went out and bought some oats, kiwi, whole wheat bread and will add in a protein shake sometime before my 5:30 workout.
My first question is how many calories should I be looking to get. I am 195 and would like to loose the gut I established form eating so much crap for so long.
I have put my typical days food into that fitday website and without the shakes I am at
2300calories
68 grams of fat
289 grams fo carbs
143 grams of protein
I assume with the extra protein shake and the PWO shake the protein will be up to 180 or so grams. Once I go home and look at the nutrient facts on the shake I will know for sure.
Breakfast for me is very hard, time is limited so I have 3 hard boiled eggs usually only eat the whites.
1 slice of toasted whole wheat bread
1 cup raisin bran (is there a better cereal to eat instead of raisin bran? I know BiggT is not a fan)
1 apple
It is consumed between the time I leave for work 8:30 or so and 10:00
Then through out the day I have with me
1/3cup oats (I add in honey for flavour)
1/3 cupAlmonds
1 protein shake mixed with water
3 apples
1 pear
1 plum
1 kiwi
For lunch I have a chicken pita with salad including 2 carrots I cut up.
My question is when is the best time to consume the protein shake, have the oats and when to eat the almonds? So far it's 2:00 lunch was at 1:00 and I still have the oats, almonds and protein shake to eat.
When I get home I'll have 2 pieces of chicken (one on a bun) seamed veggies, some sort of salad.
Then later on I'll have t find some kind of snack. I hope this is enough to still allow me to build muscle.
I will also be going to get some brown rice after the gym today, not sure where to eat that either,
Any other advice is much appreciated.
I have read and re-read everything posted here about my diet, thank you to everyone posting and bare with me as I try to improve it and eat properly.
I went out and bought some oats, kiwi, whole wheat bread and will add in a protein shake sometime before my 5:30 workout.
My first question is how many calories should I be looking to get. I am 195 and would like to loose the gut I established form eating so much crap for so long.
I have put my typical days food into that fitday website and without the shakes I am at
2300calories
68 grams of fat
289 grams fo carbs
143 grams of protein
I assume with the extra protein shake and the PWO shake the protein will be up to 180 or so grams. Once I go home and look at the nutrient facts on the shake I will know for sure.
Breakfast for me is very hard, time is limited so I have 3 hard boiled eggs usually only eat the whites.
1 slice of toasted whole wheat bread
1 cup raisin bran (is there a better cereal to eat instead of raisin bran? I know BiggT is not a fan)
1 apple
It is consumed between the time I leave for work 8:30 or so and 10:00
Then through out the day I have with me
1/3cup oats (I add in honey for flavour)
1/3 cupAlmonds
1 protein shake mixed with water
3 apples
1 pear
1 plum
1 kiwi
For lunch I have a chicken pita with salad including 2 carrots I cut up.
My question is when is the best time to consume the protein shake, have the oats and when to eat the almonds? So far it's 2:00 lunch was at 1:00 and I still have the oats, almonds and protein shake to eat.
When I get home I'll have 2 pieces of chicken (one on a bun) seamed veggies, some sort of salad.
Then later on I'll have t find some kind of snack. I hope this is enough to still allow me to build muscle.
I will also be going to get some brown rice after the gym today, not sure where to eat that either,
Any other advice is much appreciated.
Cynical Simian
New member
Great to hear that the surgery went well and that your dad is making progress on his recovery.
I know it's difficult to change habits, but you really need to cut out some of that fruit. It's better than junk food, but you're not leaving much room for other stuff with ~200 grams (just a guess) of fructose per day. If you need a convenient, fast food for during the day, like I said before, go with milk. As for breakfast, your best bet is going to be a hot cereal, since most cold cereals are sugar-loaded crap. The rolled oats you bought would work well, but there are plenty of other choices as well (oat bran, steel-cut, mixed grain, etc.). Also, you need more protein in your breakfast...as you might've noticed when you put them into fitday, there's not much in 3 egg whites.
As far as overall numbers go, a 20-40-40 breakdown of fat, carbs and protein, respectively, is a decent general range to shoot for.
I know it's difficult to change habits, but you really need to cut out some of that fruit. It's better than junk food, but you're not leaving much room for other stuff with ~200 grams (just a guess) of fructose per day. If you need a convenient, fast food for during the day, like I said before, go with milk. As for breakfast, your best bet is going to be a hot cereal, since most cold cereals are sugar-loaded crap. The rolled oats you bought would work well, but there are plenty of other choices as well (oat bran, steel-cut, mixed grain, etc.). Also, you need more protein in your breakfast...as you might've noticed when you put them into fitday, there's not much in 3 egg whites.
As far as overall numbers go, a 20-40-40 breakdown of fat, carbs and protein, respectively, is a decent general range to shoot for.
