Djeclipse's Intermediate 5x5 take 2.

[djeclipse]

This moring's weight was 186.0lbs. So it looks like I am still losing the weight. My stomach/gut is down to 37.5".

Unfortunately I think in order to really get rid of the love handles and gut I will have to drop down to 175lbs (maybe even less). Which is fine it's just I know it will behard to keep my lifts the same.

I found this form madcow website, it's a new summer update.

Quote from madcows website:
Since Summer is on it's way I added a bit of explanation and verbiage to the Linear/Intermediate version to address the headwind that loss of body weight creates in the progression. Basically, bodyweight (even all fat) has an effect on physics/leverage/mechanics (or simply strength performance). If you are dropping weight, your targeted 5RM is actually a PR if you drop bodyweight by the time you get there. So you can start lighter or make smaller jumps on the way up. This headwind is more pronounced for more experienced lifters.

If you are really making an effort to lose weight and using this program you might want to start significantly lighter or make smaller jumps week to week (i.e. take 6 weeks to reach your current 5RM rather than 4 weeks). Basically the same 200lbs 5 rep max squat at a bodyweight of 200 is a stronger lift at a lighter bodyweight. So if you are dropping bodyweight, you probably want think about starting lower because your 5RM estimates won't be accurate as your bodyweight changes and to get a reasonable shot at progression you don't want to be starting too high (that said, the less experienced the lifter they might have enough tailwind from their junior amount of experience to override a fair degree of headwind from bodyweight dropping).

It would be nice to keep my lifts the same (or even increase them) while losing all this bodyfat.

 

[djeclipse]

Back to the lifting.

Week 3 Day 3 (Fri)

For dips I tried the weighted belt thing with the chain swinging between your legs to hold the weight. I'm not sure if I liked it as it caused me to lean forward a little which didn’t feel that great on my shoulders.

When I hold the dumbell with my legs I seem to be more upright and it feels a little better on the joints. I'm not sure what i’ll use next week.

Squat
115 x 5
145 x 5
170 x 5
200 x 5
235 x 3
170 x 8

Bench
105 x 5
135 x 5
160 x 5
185 x 5
215 x 3
160 x 8

Rows
95 x 5
115 x 5
140 x 5
160 x 5
190 x 3
140 x 8

Dips (with belt)
25 x 7
25 x 7
25 x 7

Seated tricept extension
65 x 9
65 x 9
65 x 9

Barbell curl (strict form)
70 x 7 Screwed up, should have been 75lbs
75 x 7
75 x 8

I hope I can make all my lifts today (monday), especially bench.

 

[Shades McCool]

Looks like good hard work! You'll get your numbers today, I know it. Just go in and take care of business.

 

[djeclipse]

Looks like good hard work! You'll get your numbers today, I know it. Just go in and take care of business.

Thanks for the encouragement, we'll see how it goes. For bench, my max was 220 x 5 but since I've started dieting/ eating clean (anD losing weight) getting these weights to move like before seems a little harder.

 

[silver_shadow]

i'm not really sure how useful creatine is actually, but i had some lying around the last time i was cutting. i was feeling pretty fucked up with lack of energy even though i was carbing up before workouts. so i tried a tsp of creatine around 45 mins before workouts and it seems to have worked alright.

 

[djeclipse]

i'm not really sure how useful creatine is actually, but i had some lying around the last time i was cutting. i was feeling pretty fucked up with lack of energy even though i was carbing up before workouts. so i tried a tsp of creatine around 45 mins before workouts and it seems to have worked alright.

Thanks for the suggestion but I will not take anything as far as creatine or anyother supliament goes, just a protien shake pre and post workout.

With my U/C my insides are already screwed up enough and I don't think the creatine would be a good idea. Not to mention the prednazone i'm taking... I hate that shit.

 

[xblitz44x]

I hope I can make all my lifts today (monday), especially bench.

So did you make your lifts?

 

[djeclipse]

So did you make your lifts?

I am getting to that, lol

 

[djeclipse]

Sorry, this was hard to type out at work today, we're buisy...

Week 4 Day 1 (mon)

I was helping my Gf's dad dig around the pool and got a nice blister on the palm of my hand. I didn't think it would bother me, but after my first set on bench I realized that the blister is right where the bar goes. I wasn't going to let something like a blister stop my from lifting so I went and got some tape to put over it. The last 2 sets of bench hurt like hell but I managed.

Squat, I was able to get all my reps in at, my last rep fo the last set went up slow but steady, I am ready for some PR's in this lift and it's about time.

I was working in with this kid who would load up the bar with 3 plates and do 1/4 squats. He saw me doing full ATF squats but never questioned them. He seemed surprised when he asked mw what I want on the bar for my last rep and I said 2 plates and a 5. Oh well, at least he let me work in as there is only one squat rack in the gym.

Bench, for my last set I took a good rest and contemplated asking for a spot just incase. But then I told myself that 220 x 5 is my max and asking for a spot just incase is one step towards failure...so I said fuck it and did the lift. The 4th rep went up slow but there was no way I was letting 215 x 5 defeat me. It went up really slow but I made it past my sticking point and finished the rep to lockout (never have trouble with lockout, it's always mid way).

It was hard earned but I got it. I am not sure about 220 x 5 next week though.

Rows, these went well, my last rep of the last set I kind of moved my body up mor then I would have liked, I will work on that next time.

Squat
120 x 5
145 x 5
175 x 5
205 x 5
235 x 5

Bench
105 x 5
135 x 5
160 x 5
190 x 5
215 x 5

Rows
95 x 5
120 x 5
145 x 5
165 x 5
190 x 5

Hypers
30 x 15
30 x 15
30 x 15

Sit ups Decline
40 x 15
40 x 15
40 x 15
40 x 15

wrist curls for grip
50 x 16
60 x 12
60 x 10

I hope the blister heals enough for deads wednesday.

I am also not sure what to do for bench, I don't know if I am going to make 220 x 5 next week, maybe I should go for 217.5 x 5 instead?

Also I was thinking about taking a mini deload week next week. I'll finish up this week, then on monday go in and do light volume, maybe a heavy single or something for each lift. Take Wed off and then repeat this fridays workout again. the continue on with the 5x5. Just to give my body a light rest.

Any comments?

 

[djeclipse]

Week 4 Day 2 (WED)

I am now down to 185.0lbs (1 lb down form monday), that's about 10lbs in roughly 3 weeks.

Military press felt fine, 140 x 5 was a good set, the last rep was hard getting past my sticking point but I got it and I felt much better as far as stability goes since the last time I lifted that weight (142.5 is my 5 rep max) So my core/ stabiliser muscles must be getting stronger.

Dealift was hard after losing 10lbs. I really didn't think it would make that much of a difference but 325 x 5 felt heavy and 370 x 5 felt heavier than my failed attempt at 380 x 5 a while back. But none the less I was able to get 2x my body weight for 5 reps. 370 x 5 matches my PR for deads.

I am a complete moron. At least once a week I screw the weights up and put a 2.5lb plate instead of a 5lb plate (the ones at my gym have ruber on them so they are almost the same size). This week it wa for my 3rd set of deads. I put a 2.5 on one side and a 5 on the other. It kind of felt funny when I lifted but I did the set anyway. Now I feel a slight pain in my right side of my lower back. I suck.

Squat
120 x 5
145 x 5
175 x 5
175 x 5

Standing Military Press
90 x 5
105 x 5
125 x 5
140 x 5

deads
230 x 5
280 x 5 (regular grip) this is a PR as far as grip goes.
325 x 5 (mixed grip)
370 x 5

Chins
7.5 x 5
7.5 x 5
7.5 x 5

Needsize crunches
0 x 5
0 x 5
0 x 5
0 x 5

These felt much better, I bought a stop watch after the workout, if I can hold each rep for 5 full seconds I will add weight next time.

Wrist curls
50 x 12
60 x 12
70 x 7

Since I am looking weight/fat I realize now I won't be able to make the gains I expected to make (225 x 5 for bench was the main goal). SoI think I may have to start slowing down the progress and add 2.5lbs to bench instead of 5. Maybe only 5lbs to deads instead of the 10 before.

And the PR's will probably be few and far between, if they happen at all.

It is a little discouraging but I really want to get rid of this fat.