Please Scroll Down to See Forums Below I've definitely noticed growth in my shoulders. They seem a lot broader and my traps are definitely bigger than they were. I also took a good luck at my back for the first time in awhile this morning and it seems to be bigger as well. My arms also seem a little bigger. My legs have always been big (Was 300+ pounds so I've always had huge thighs) but they seem a bit more defined now. I dunno, I've still got tons of extra skin so it's hard to tell in some areas, but I think I've gotten more muscular as a whole. I'm still about the same weight, but I think I've lost a little BF. My waist is also smaller as the size 32 jeans I bought not too long ago are already way loose
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Dposey's SF 5x5 Journal
- Thread starter Dposey
- Start date
Monday 4/3/06 - Week 5 - Day 1
Squats:
105 x 5
120 x 5
135 x 5
150 x 5
170 x 5
Bench Press:
85 x 5
100 x 5
115 x 5
130 x 5
150 x 5 PR...
Power Cleans:
65 x 5
75 x 5
85 x 5
95 x 5
110 x 5 PR
Weighted Hyperextensions:
BW+45 x 8
BW+45 x 8
BW+45 x 8
Needsize Crunches:
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
Comments:
I'm really unhappy with how this workout went. I didn't have a very good weekend (I ate a lot of junk and was also feeling a little sick) and today I had some sort of stomach ailment. I had cramps all day and felt bloated. This made the squat pretty uncomfortable. I hit 170x5 and it was a little easier than the last time I did it, but not by much. The bench is what I'm really unhappy with. I've been trying all sorts of grips, narrow and wide, and really trying to get my form down but I'm just sloppy as hell. I got 150x5 (Was hard tough) but I know my form wouldn't pass the test. I felt like the bar was going all over the place, and on the last rep one of my arms was coming up before the other one. I'm not sure what to do here, I really need to get my bench form tight. I did a few push-ups beforehand to warm up and I'm also surprised at how bad I've gotten at them. I used to be able to do at least 45-50 at a time and I felt like I couldn't go too more than 15. Any suggestions with this? Do you think I'm just having a bad day, or what? Power cleans went good as always, like my saving grace. Same with hypers (Upped the weight to 45) and weighted crunches. Just one of those days, at least next workout is OHP and deadlift.
Squats:
105 x 5
120 x 5
135 x 5
150 x 5
170 x 5
Bench Press:
85 x 5
100 x 5
115 x 5
130 x 5
150 x 5 PR...
Power Cleans:
65 x 5
75 x 5
85 x 5
95 x 5
110 x 5 PR
Weighted Hyperextensions:
BW+45 x 8
BW+45 x 8
BW+45 x 8
Needsize Crunches:
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
Comments:
I'm really unhappy with how this workout went. I didn't have a very good weekend (I ate a lot of junk and was also feeling a little sick) and today I had some sort of stomach ailment. I had cramps all day and felt bloated. This made the squat pretty uncomfortable. I hit 170x5 and it was a little easier than the last time I did it, but not by much. The bench is what I'm really unhappy with. I've been trying all sorts of grips, narrow and wide, and really trying to get my form down but I'm just sloppy as hell. I got 150x5 (Was hard tough) but I know my form wouldn't pass the test. I felt like the bar was going all over the place, and on the last rep one of my arms was coming up before the other one. I'm not sure what to do here, I really need to get my bench form tight. I did a few push-ups beforehand to warm up and I'm also surprised at how bad I've gotten at them. I used to be able to do at least 45-50 at a time and I felt like I couldn't go too more than 15. Any suggestions with this? Do you think I'm just having a bad day, or what? Power cleans went good as always, like my saving grace. Same with hypers (Upped the weight to 45) and weighted crunches. Just one of those days, at least next workout is OHP and deadlift.
Wednesday 4/5/06 - Week 5 - Day 2
Squats:
105 x 5
120 x 5
135 x 5
135 x 5
135 x 5
Push Press:
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5 PR
Deadlift:
115 x 5
135 x 5
155 x 5
175 x 5
195 x 5 PR
Chin-ups:
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4 (Got them all!)
Needsize Crunches:
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
Comments:
God I love Wednesdays! This was one of my best workouts to date. I was finally able to use the 35 lb. plates for push press, and I hit 195x5 on the deads. Almost up to two plates on those, that's going to be a good feeling. Also, since the cable station was packed (As usual) I wasn't able to try pulldowns so I went ahead with my regular chin-ups. I took a litle bit longer to rest between each set (2-3 minutes) and was able to get all 6 sets of 4. It wasn't easy but definitely wasn't as hard as usual, usually it's a struggle to get 4 on the last few sets. Since I had success with these today I'm going to continue with them and see if the past couple Wednesdays were just flukes. Friday is coming up and I'm wondering if I should go for 155x5 on the bench or microload and do 152.5x5 because I wasn't too happy with my jerky form on Monday. Any suggestions for this?
Squats:
105 x 5
120 x 5
135 x 5
135 x 5
135 x 5
Push Press:
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5 PR
Deadlift:
115 x 5
135 x 5
155 x 5
175 x 5
195 x 5 PR
Chin-ups:
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4 (Got them all!)
Needsize Crunches:
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
Comments:
God I love Wednesdays! This was one of my best workouts to date. I was finally able to use the 35 lb. plates for push press, and I hit 195x5 on the deads. Almost up to two plates on those, that's going to be a good feeling. Also, since the cable station was packed (As usual) I wasn't able to try pulldowns so I went ahead with my regular chin-ups. I took a litle bit longer to rest between each set (2-3 minutes) and was able to get all 6 sets of 4. It wasn't easy but definitely wasn't as hard as usual, usually it's a struggle to get 4 on the last few sets. Since I had success with these today I'm going to continue with them and see if the past couple Wednesdays were just flukes. Friday is coming up and I'm wondering if I should go for 155x5 on the bench or microload and do 152.5x5 because I wasn't too happy with my jerky form on Monday. Any suggestions for this?
A
Anthrax Invasion
Guest
Be conservative. Idea is to make progress over a long period of time. If you jump the gun too much, you might screw up. If you're still insisting on increasing the load despite your sloppy form, then go for the smaller increase.
Either do that, or repeat last week's weights and try again the next week.
Either do that, or repeat last week's weights and try again the next week.
Hmmm, you're right, it doesn't make sense to increase the load when I know my form didn't cut it last week. I'll go for 150 again and if I can't get it with good form I'll scale back a couple weeks and work up to 150 again while making sure my form is near perfect.
Thanks anthrax, helpful as always.
Thanks anthrax, helpful as always.
I
Introspective
Guest
Keep those (PR's) coming 
Friday 4/7/06 - Week 5 - Day 3
Squats:
105 x 5
120 x 5
135 x 5
155 x 5
175 x 3
135 x 8 (Back-off)
Bench Press:
85 x 5
100 x 5
115 x 5
130 x 5
150 x 3
115 x 8 (Back-off)
Power Cleans:
75 x 5
85 x 5
95 x 5
105 x 5
115 x 3
Hammer Curls:
30s x 8
30s x 8
30s x 8
Dips:
BW x 8
BW x 7
BW x 6
Comments:
Today's workout was ok. Squats weren't too hard, bench was harder but form was better, and power cleans are starting to get hard but I still think 5 is in the bag on Monday. The gym was packed today and I couldn't get ahold of a bar for curls so I did some hammer curls and dips instead. Overall a decent workout, although the fact that it rained after having beautiful weather the beginning of the week got me down a little. Fucking Greenland...
Squats:
105 x 5
120 x 5
135 x 5
155 x 5
175 x 3
135 x 8 (Back-off)
Bench Press:
85 x 5
100 x 5
115 x 5
130 x 5
150 x 3
115 x 8 (Back-off)
Power Cleans:
75 x 5
85 x 5
95 x 5
105 x 5
115 x 3
Hammer Curls:
30s x 8
30s x 8
30s x 8
Dips:
BW x 8
BW x 7
BW x 6
Comments:
Today's workout was ok. Squats weren't too hard, bench was harder but form was better, and power cleans are starting to get hard but I still think 5 is in the bag on Monday. The gym was packed today and I couldn't get ahold of a bar for curls so I did some hammer curls and dips instead. Overall a decent workout, although the fact that it rained after having beautiful weather the beginning of the week got me down a little. Fucking Greenland...
