Dposey's SF 5x5 Journal

[Dposey]

Hello again everyone.

My Rippetoe Program went well for awhile but, unfortunately, I was stalling bigtime with adding weight (Squat mainly) every single workout. It was suggested that I just do a SF 5x5 instead and I'd have to agree, since I'm no longer a raw beginner. So here it goes!

Stats: Age 18, 5'11.5", 180 pounds, 20% (I'm guessing) BF

Background: I just came off of a Rippetoe run and it was short-lived. I had a feeling that there was no way I'd be able to put weight on the bar every single workout for more than a month, mainly because I'm not 140 pounds and I'm not eating myself crazy. I also do cardio, which isn't part of the Rippetoe program, which is why I'm transitioning into a SF 5x5. Here are my current 5RMs:
Squat: 170
Bench: 140
Deadlift: 145
Power Clean: 95
Push Press: 90
Since I only stalled on my squats, I'll be putting my current Squat max at the end of week 3 and I'm just going to start with my current maxes on all the other stuff. Hopefully this won't prove to be a mistake, but I want to milk the linear progression for as long as possible, right?

Goals: I just want to gain strength and muscle without gaining a whole lot of fat. I want to lift more, run faster, have more endurance, look better, etc. I've got until July before I enter basic training, so I'm going to take full advantage.

Diet: I'll be eating around 3300 calories a day. It's a pretty clean diet with 26% fat, 35% carbs, and 39% protein. Honestly I'm trying not to overthink the diet this time around. I'm just going to eat it as planned and make adjustments as needed. I'll be doing cardio at least 3 times a week anyway to ward off any excess fat gains.

Program:

Monday:
5x5 Squat
5x5 Bench
5x5 Power Clean
3x8 Weighted Hyperextensions
5x5 Needsize Crunches

Tuesday:
30 minutes cardio (Interval training or incline walking)

Wednesday:
5x5 Light Squat
5x5 Push Press
5x5 Deadlifts
5x5 Chin-ups (Might need to build to 5x5, then gradually increase to 4x6, 3x8, etc.)
5x5 Needsize Crunches

Thursday:
30 minutes cardio (Interval training or incline walking)

Friday:
4x5 Squat, 1 triple, back-off
4x5 Bench, 1 triple, back-off
4x5 Power Clean, 1 triple
3x8 EZ Bar Curls
3x8 Tricep Extensions

Saturday:
30 minutes cardio (Timed 1.5 mile, stair running, calisthenics)
2 minutes push-ups + 2 minutes sit-ups test (For basic training preparation)

This is my plan and I'm sticking to it. Wish me luck!

---------------------------------------------------------------------------

Monday 3/6/06 - Week 1 - Day 1

Squats:
95 x 5
110 x 5
125 x 5
140 x 5
155 x 5

Bench Press:
85 x 5
100 x 5
115 x 5
125 x 5
140 x 5

Power Cleans:
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5

Weighted Hyperextensions:
BW+35 x 8
BW+35 x 8
BW+35 x 8

Needsize Crunches:
BW+20 x 5
BW+20 x 5
BW+20 x 5
BW+20 x 5
BW+20 x 5

Comments:
I felt this was a good start on the program. The squats felt lighter than they've felt in awhile, which is good. The bench was a lot harder than the last time, maybe because I haven't done it in a week. I'll try for 145 on Friday and if I fail I'll start increasing by 2.5 a week instead of 5. Power Cleans went good, I'm pretty sure my form is solid. I'm having the most difficulty with my arm position at the end of the rep, but it's getting easier.

 

[Dposey]

Thursday 3/9/06 - Week 1 - Day 2

Squats:
95 x 5
110 x 5
125 x 5
125 x 5
125 x 5

Push Press:
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5 PR

Deadlift:
95 x 5
110 x 5
125 x 5
145 x 5
155 x 5 PR

Chin-ups:
BW x 5
BW x 4
BW x 4
BW x 4
BW x 3

Needsize Crunches:
BW+20 x 6
BW+20 x 6
BW+20 x 6
BW+20 x 6
BW+20 x 6

Comments:
I had so much homework to do yesterday in addition to a meeting that lasted 3+ hours so I literally had no time to go to the gym. I really hate missing workouts and I don't plan on doing it again, so I just moved Wednesday's workout to today and I'll do Friday's on Saturday. Workout went good, the push presses and deadlifts are picking up right where they left off. Chin-ups are hard but they're getting a bit easier. Good workout overall.

 

[Dposey]

Friday 3/10/06 - Week 1 - Day 3

Squats:
95 x 5
110 x 5
125 x 5
140 x 5
160 x 3
125 x 8 (Back-off)

Bench Press:
75 x 5
95 x 5
115 x 5
125 x 5
145 x 3
115 x 8 (Back-off)

Power Cleans:
55 x 5
65 x 5
75 x 5
85 x 5
100 x 3

EZ Bar Curls:
60 x 8
60 x 8
60 x 8

Tricep Extensions:
50 x 8
50 x 8
50 x 8

Comments:
I decided to go ahead with today's workout even though I had to bump Wednesday's workout to yesterday. I'm definitely never going to miss another workout and to two in a row again...I was really exhausted. However, I still managed a fair workout and didn't fail on anything. I hit 145x3 on the bench which I was doubting considering I had a little trouble with 140x5 on Monday.

 

[Dposey]

Monday 3/13/06 - Week 2 - Day 1

Squats:
95 x 5
110 x 5
125 x 5
140 x 5
160 x 5

Bench Press:
85 x 5
95 x 5
115 x 5
125 x 5
145 x 5 PR

Power Cleans:
55 x 5
65 x 5
75 x 5
85 x 5
100 x 5 PR

Weighted Hyperextensions:
BW+40 x 8
BW+40 x 8
BW+40 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:
Great workout today! The squats didn't feel too bad, and I hit PRs on my bench and power clean. Also upped the weight on the hypers and crunches and I'm definitely feeling it.

 

[Dposey]

Wednesday 3/15/06 - Week 2 - Day 2

Squats:
95 x 5
110 x 5
125 x 5
125 x 5
125 x 5

Push Press:
55 x 5
65 x 5
75 x 5
85 x 5
100 x 5 PR

Deadlift:
95 x 5
115 x 5
125 x 5
145 x 5
165 x 5 PR

Chin-ups:
BW x 4
BW x 4
BW x 4
BW x 4
BW x 3 + 1 (Waited a few seconds. Not enough rest from the previous set)
BW x 4

Needsize Crunches:
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5

Comments:
Another solid workout. I hit another 10 lb. PR on the deadlift and I'm continuing to increase my push press by 5 lbs. I tried 6x4 on the chin-ups because I haven't been able to hit 5x5 and I think I'm going to stick with it until I can do 5x5 without missing reps. I'm liking this program a lot!

 

[Dposey]

Friday 3/17/06 - Week 2 - Day 3

Squats:
95 x 5
115 x 5
130 x 5
145 x 5
165 x 3
130 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:
55 x 5
65 x 5
75 x 5
85 x 5
105 x 3

EZ Bar Curls:
60 x 8
60 x 8
60 x 8

Tricep Extensions:
50 x 8
50 x 8
50 x 8

Comments:
This workout went pretty good. The 165 on squats felt lighter this time around. I barely got 150 x 3 for Bench so hopefully I'll be able to get all 5 reps on Monday. I think it's time I buy some microloading chains to make 2.5 lb. jumps. Really, really pleased with my power clean form today, traps are pretty sore right now.

 

[Introspective]

Congrats on wednesdays PR's. I will be following your progress.

 

[Dposey]

Thank you introspective. I'm following yours as well.

 

[Dposey]

Wednesday 3/22/06 - Week 3 - Day 2?

Squats:
95 x 5
115 x 5
130 x 5
130 x 5
130 x 5

Push Press:
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5 PR

Deadlift:
105 x 5
120 x 5
135 x 5
155 x 5
175 x 5 PR

Chin-ups:
BW x 4
BW x 3
BW x 3
BW x 3
BW x 2
BW x 1

Needsize Crunches:
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5

Comments:
Ack, well I really messed this week up. I wasn't able to make it to the gym Monday OR Tuesday due to various reasons. I thought about doing Monday's workout today and skipping Wednesday altogether but I decided to just go ahead with the program. I'll redo last Friday's workout and do what was supposed to be done this Monday on next Monday. Other than that, good workout. I was so tired after the deads that I couldn't do all of my chin-ups. Maybe I'll jog over to the school tonight and finish them up.

 

[Dposey]

Friday 3/24/06 - Week 3 - Day 3?

Squats:
95 x 5
115 x 5
130 x 5
145 x 5
165 x 3
130 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:
65 x 5
75 x 5
85 x 5
95 x 5
105 x 3

EZ Bar Curls:
60 x 8
60 x 8
60 x 8

Tricep Extensions:
50 x 8
50 x 8
50 x 8

Comments:
Pretty much just redid last Friday's workout because, as I mentioned, I missed Monday's workout. This week is more of a half-week than anything, but all I can do is move forward. Squat, bench, and power cleans were all a little easier than last Friday, so that's a good sign. I really got my power clean form down, someone actually came up and commented on them. It's probably my favorite lift now next to push press.

 

[Dposey]

Monday 3/27/06 - Week 4 - Day 1


Squats:
95 x 5
115 x 5
130 x 5
145 x 5
165 x 5


Bench Press:
85 x 5
100 x 5
115 x 5
135 x 5
150 x 4 Fail

Power Cleans:
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5 PR

Weighted Hyperextensions:
BW+40 x 8
BW+40 x 8
BW+40 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 have mixed feelings about today's workout. I hit 165 x 5 on the squats and they were way easier than the last time I did them, so I'm really glad that I reset them a few pounds. I also hit a PR on power cleans. However, I failed my bench PR attempt. 135 x 5 felt really heavy and I shouldn't have gone for the 5th rep of 150. I thought I had it though and spent about 10 seconds at my sticking point before finally getting it to the lowest rack. I'm not sure how to go about this on Friday. Should I microload and go for 147.5 instead of 150, or should I do 150 again? Any advice is appreciated as always. Other than that, great workout!

 

[Introspective]

Try 150 again, if you fail then ramp back a few weeks and microload.

 

[Dposey]

Yeah I think that's what I'm going to do. Thanks introspective.

 

[Dposey]

Wednesday 3/29/06 - Week 4 - Day 2

Squats:
105 x 5
120 x 5
135 x 5
135 x 5
135 x 5

Push Press:
65 x 5
75 x 5
85 x 5
95 x 5
110 x 5 PR

Deadlift:
115 x 5
135 x 5
150 x 5
165 x 5
185 x 5 PR

Chin-ups:
BW x 4
BW x 3
BW x 4
BW x 3 (Quit here, arms were dead)

Needsize Crunches:
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5

Comments:
Another great Wednesday workout. Added another 5 pounds to my push press and another 10 pounds to my deadlift. The only problem is that this is the second Wednesday in a row that I haven't been able to complete my chin-up goal (6x4). Last Wednesday I think I did 8x3 but today I was so tired after the push presses and deadlifts that I quit after only doing 14 total reps. Could I possibly move the chin-ups to the front of the workout, or at least right after squats? Or do you think that would be a mistake? Advice appreciated as always.

 

[Anthrax Invasion]

If you're having trouble with chinup progress, make them priority, take longer rests between sets, or move to lat pulldowns until you're comfortably able to move more weight. It's easier to make progressions with the pulldown until you can really pump out reps with chinups. I'd do that and make sure I could get a clean 12 reps out of chinups in one set before I moved back to them.

 

[Dposey]

Hmm, ok, that makes sense. How should I go about progressing with the lat pulldowns? Start with my body weight (Closest would be 180) and get as many reps as I can for a certain amount of sets? Or do sets of 12 and up the weight each week? I'm assuming that I should use the same shoulder-wide, underhand grip I use for chin-ups.

 

[Anthrax Invasion]

Yes, use the same grip as you would for chinups.

As per weight selection, I'm not sure. Start out comfortably and work your way up, as with anything else. The rep range is really up to you, too. Getting stronger in the lower rep ranges will eventually allow you to do more reps with less weight. Chinups are the same way. If you could do 5x5 comfortably, then get to the point where you're hanging 30 lbs. from you, you'd be able to hit higher reps unweighted easier.

I guess it's not set in stone, so I can't give you a definitive answer. Maybe start with higher reps and work your way down, and test your chinup max once a week on a day other than your training days, just to see where you're at.

 

[Dposey]

Ok, I'll test it out on Wednesday and go from there. Hopefully I can come up with some type of 5RM and then just work it like every other lift in the 5x5. Pyramid the weight up to a top set of 5 and just add weight every week. I'll test my chin-up max on Saturdays.

 

[Dposey]

Friday 3/31/06 - Week 4 - Day 3

Squats:
105 x 5
120 x 5
135 x 5
150 x 5
170 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:
65 x 5
75 x 5
85 x 5
95 x 5
110 x 3

EZ Bar Curls:
60 x 8
60 x 8
60 x 8

Tricep Extensions:
50 x 8
50 x 8
50 x 8

Comments:
I thought today was going to be a really shitty workout. Halfway to the gym it started pouring and I was completely soaked by the time I finally chained my bike up and ran inside. However I shrugged it off and wound up having a great workout. The squat was a lot easier than the last time I did 170. I also think I could have done 5 reps at 150 for bench, so I'm feeling pretty confident I'll nail all 5 on Monday and not fail again. Power cleans continue to o up without a problem. Such a fun lift.

 

[Anthrax Invasion]

Have you noticed any composition changes since you started a month ago? Any growth in any particular body parts?

 

[Dposey]

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

 

[Dposey]

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.

 

[Dposey]

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?

 

[Anthrax Invasion]

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.

 

[Dposey]

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.

 

[nelmsjer]

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?

Great day!!! Good overall progress on your journal. You'll be hitting more milestones, soon!

Hit a microload on your bench. It can't hurt.

 

[djeclipse]

Congrats on the pr's. 20lbs on the push press and 50lbs on the dealift in just over a month, those are some good gains.

 

[Introspective]

Keep those (PR's) coming

 

[Dposey]

Thanks for all the support guys! Definitely going to nail tomorrow's workout.

 

[Dposey]

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...

 

[duke of angels]

In the beginning of your journal you mentioned you were doing cardio as well... I just found out today there are studies showing doing your cardio and weight lifting on the same day improves both your cardio and weight lifting just as well as someone focusing on one of the two (ofcourse the downside is your workouts increase in length). Also doing them on seperate days it states it becomes counterproductive. The book did not cited anything for the counterproductive point so be skeptical. It is "interference effect" when doing "concurrent training." The book flat out states "...your body will choose endurance over muscle growth, and strength and power may suffer as well." The new rules of lifting by Lou Schuler and Slwyn Cosgrove (p.84)

 

[Dposey]

That's an interesting point to bring up, but I don't really see the logic behind it. Not discrediting you or anything, it just doesn't make sense to me, especially when I've been making gains whilst doing cardio 2-3 times a week. Thanks for the tip though, I'll keep it in mind.

 

[Dposey]

Monday 4/10/06 - Week 6 - Day 1

Squats:
105 x 5
120 x 5
135 x 5
155 x 5
175 x 5 PR

Bench Press:
85 x 5
100 x 5
115 x 5
130 x 5
150 x 5 PR

Power Cleans:
75 x 5
85 x 5
95 x 5
105 x 5
115 x 4 Fail

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:
Awesome workout today! Squatting was the best it's been in awhile, really glad that I scaled back a few weeks. Hit a PR on that and on the bench (I counted it this time because I'm happy with my form, it definitely improved). I did fail on my power cleans but I'm still happy with how they went. I almost got the last one but I was too tired and knew I couldn't get it without compromising my form. I feel good about nailing all 5 next Monday though so I'm going to keep the weight at 115 on Friday. I think the weighted hypers are helping my lower back/hamstrings immensely. 45 pounds almost feels light now.

 

[Introspective]

Good to see your setting records, well done and keep em coming. Dont forget to blast those squats.

 

[Dposey]

Thanks intro, same to you mr. 3 plates.

 

[Dposey]

Wednesday 4/12/06 - Week 6 - 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
120 x 4 Fail

Deadlift:
115 x 5
135 x 5
155 x 5
175 x 5
205 x 5 PR

Chin-ups:
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5 PR

Needsize Crunches:
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5

Comments:
Another great workout today despite failing on the push press. I was so close to getting it but I couldn't get the last one without compromising my form. Almost got it up though, it was very close, so I feel good about nailing 120x5 next Wednesday. The deads are starting to get a little harder but 205x5 still went well, my form was good. I'm also really happy that I was able to do 5x5 chin-ups with my own weight for the first time. I felt like I could have done another but I wanted to make sure I got them all. Maybe I'll test my max on Saturday. Overall, really happy with the progress.

 

[Anthrax Invasion]

Uh, any reason for the 3x5 @ 135 with squats?

Almost got it up

Don't worry, my grandpa had the same problem.

 

[Dposey]

Isn't that how the program works for Wednesday squatting? Either do front squats or work up to your third Monday set and do 2-3 sets for light back squats? I hope so or else I've been screwing it up every Wednesday. :O

And lol at the grandpa comment.

 

[Anthrax Invasion]

Isn't that how the program works for Wednesday squatting? Either do front squats or work up to your third Monday set and do 2-3 sets for light back squats? I hope so or else I've been screwing it up every Wednesday. :O

And lol at the grandpa comment.

Oh shit, my mistake. I wasn't paying attention to the fact that this is Wednesday. Yeah, you got it right.

 

[Dposey]

Awesome, now all I have to do is get it up and I'll be set.

 

[nelmsjer]

Congrats on your PRs.

 

[Dposey]

Friday 4/14/06 - Week 6 - Day 3

Squats:
105 x 5
120 x 5
140 x 5
160 x 5
180 x 3
140 x 8 (Back-off)

Bench Press:
85 x 5
100 x 5
115 x 5
135 x 5
155 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 was a pretty decent workout day. I nailed 180x3 on squats with fuel in the tank, I'm definitely seeing progress in these. I didn't get a chance to microload yet (Been busy) so I just went for 155 on bench. I got it, although it was difficult and Monday is feeling iffy...bench is definitely my worst lift and it's kind of pissing me off. Oh well though, everything else is going good. Gym was way too packed.

 

[Dposey]

Monday 4/17/06 - Week 7 - Day 1

Squats:
105 x 5
120 x 5
140 x 5
160 x 5
180 x 5 PR

Bench Press:
85 x 5
100 x 5
115 x 5
135 x 5
155 x 3 Fail

Power Cleans:
75 x 5
85 x 5
95 x 5
105 x 5
115 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:
Today's workout was so-so. Squats and power cleans went fine as always. Bench went shitty as always. I really don't do well with low rep benching. I'm thinking of taking a break from flat bench for awhile and doing something else, like a push-up program to increase my push-ups for basic training. I dunno, I'll think about it and see what I want to do. I know that the bench press is a core lift and shouldn't be discarded but I'm just not doing well with it right now.

 

[Dposey]

Wednesday 4/19/06 - Week 7 - Day 2

Squats:
105 x 5
120 x 5
140 x 5
140 x 5
140 x 5

Push Press:
75 x 5
85 x 5
95 x 5
105 x 5
120 x 4 Fail

Deadlift:
115 x 5
135 x 5
155 x 5
175 x 5
210 x 5 PR

Chin-ups:
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Needsize Crunches:
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5

Comments:
Today's workout went pretty well. I failed again on Push Press and I think it's because I'm starting out too high. What do you guys think? I added just 5 pounds to the deadlift this time instead of 10, starting to slow down a bit, but I'm happy with how 210x5 went. I'll keep adding 5 pounds to this. Overall, it was decent.

 

[Tweakle]

I think PR's 2 weeks in a row are a good thing, but after that I'd be deloading on principle (so as not to get too carried away with trying to make it 3 in a row)

good progress

 

[Dposey]

Thanks Tweakle, same to you on your cut.

 

[Dposey]

Friday 4/21/06 - Week 7 - Day 3

Squats:
105 x 5
120 x 5
140 x 5
160 x 5
185 x 3
140 x 8 (Back-off)

Push-ups:
25
25
25
25

Power Cleans:
65 x 5
80 x 5
95 x 5
105 x 5
120 x 3

Hammer Curls:
30s x 8
30s x 8
30s x 8

I couldn't imagine doing any tricep work after the push-ups so I did some abwork instead.

Comments:
I got to the gym late today but I still managed a pretty good workout. I'm really happy with the squat progression, 185 wasn't too bad. I'm hoping to get up to at least 200 pounds before this run ends. Power cleans went pretty good, I decreased the poundage a bit at the bottom so that I wasn't so fatigued at the top and I think I'll do the same for push press on wednesday. I got 120 and I was happy with my form, hoping to get this up to 135 before my first SF 5x5 run ends.

So, here's a little summary of where I'm at now:
Squat: 185x3
Bench: 150x5
Deadlift: 210x5
Push Press: 115x5
Power Cleans: 120x3

I'm thinking of scaling back my bench to 135 and working up again, this time focusing more on form. I might do the same to my push press (Scale it back to 100 or so?) if I fail again on 120x5 this Wednesday. As for the squats, cleans, and deadlifts, I'm going to keep up with 5 pounds per week until I stall. Once I stall on all of those I might consider ending this first run and doing something else. What I'm going to do I don't know...not sure how to transition into anothe program. Maybe I'll just run another one and switch up the exercises a bit. I want to try barbell rows instead of cleans just so I can learn how to do them correctly, as well as front squats on Wednesday and military press instead of push press. July 25th I'm leaving for training so in early July I'm going to get rid of most of my upper body work (Save for chin-ups) and work on my push-ups via the "Drop and give me 100" program that was posted awhile back. I'm also going to work on improving my sit-ups and 1.5 mile time.

So, any comments? Advice? I'd love to hear what you guys think.

 

[Anthrax Invasion]

I'll comment more later, just finished training myself, but why pushups and no bench today?

Wait, I caught a glimpse of mile run time and "drop and give me" - you're either a protitute, or you're planning on going into the army or corp. or something, eh?

 

[Dposey]

I've just been dreading the bench lately so I skipped it today and did some push-ups instead. Not the best idea I guess, but I was just getting discouraged with it. I haven't scaled back with it since even before I started the Rippetoe program even though my progress on it has pretty much stopped. So I think I'm going to start Monday with 135x5 and work my way up with it like I said in my previous post. Hopefully I can work back up to 155x5 and actually get it this time before I'm done with this run. Should be doable.

And yeah, going into the Navy. After basic and tech school I should be able to focus more on lifting, but I do have to get through basic and I'd like to be one of the top recruits as far as fitness goes so I'm going to cater my training to their style a few weeks before shipping out.

 

[Anthrax Invasion]

Get some microplates - 1.25 lb. plates so you can make 2.5 lb. jumps. It'll probably help you when you get to a point like this again.

Could also ratchet up your diet a bit more to ensure you get stronger.

Also, try dextrose pre-workout - might benefit you. It helps me.

But yeah, all else fails, scaling back and ramping back up is the way to go.

Maybe try scaling back to 80% of your current PR, then the next week hit 90%, then try again. That means drop to 120, go up to 135, then try at 150 again. Just a little trick I learned, seems to work well.

 

[Dposey]

Thanks anthrax, I'll go ahead and try that. I'll also look into the dextrose, I've been having a shake with two cups of milk, two scoops of protein and a tbsp of flax seed oil before the gym lately.

 

[Introspective]

Take at least 30 grams of fast absorbing protein with water, 1 hour before the gym. Take at least 30 grams of fast absorbing protein with water straight after the gym, if your gunna get dextrose then take 30-40 grams mixed in with your protein drink straight after the gym. If your gunna take flax seed oil then have it in a protein drink with milk before bed.

 

[Anthrax Invasion]

No, the dextrose should be taken before the gym more than anything.

 

[Introspective]

No, the dextrose should be taken before the gym more than anything.

Why ?

 

[Anthrax Invasion]

I guess I shouldn't say "more than anything" - but taking it before is just as important, if not more. I've noticed this myself, that having simple sugars prior to a workout makes my session a lot more driven.

http://www.hypertrophy-specific.com/hsn_artcls_prepostnutri.html

 

[Introspective]

Good link, i have been taking dex in my post workout shake to help aid faster absorption. And eating a baked potato about 1 - 1 and half hours before workout. I think i might try having some dex in both my pre and post workout shake.

 

[Dposey]

Monday 4/24/06 - Week 8 - Day 1

Squats:
105 x 5
120 x 5
140 x 5
160 x 5
185 x 5 PR

Bench Press:
65 x 5
80 x 5
95 x 5
105 x 5
120 x 5

Power Cleans:
65 x 5
80 x 5
95 x 5
105 x 5
120 x 4 Fail

Weighted Hyperextensions:
BW+45 x 10
BW+45 x 10
BW+45 x 10

Needsize Crunches:
BW+25 x 6
BW+25 x 6
BW+25 x 6
BW+25 x 6
BW+25 x 6

Comments:
This is going to be a long post so bear with me and feel free to offer comments/advice as always. First, today's workout went fine. The squats were very hard and I grinded out the last rep, but I think my legs were tired from earlier (Read below). The bench went ok but I still feel really awkward benching. Every time I rack it the bar is always farther to the right than it is to the left. I almost feel like I'm benching diagonally. I try to focus so much on keeping my lats together and arching my lower back that I sorta foil my lift. I overthink it too much, that's my problem.

Anyway, the power cleans went ok but I just couldn't get the last one up. I did wait about 15 seconds and tried the fifth rep over and got it but I don't think I'm going to count it because it was almost like I did 1x4 and then a completely different set of 1x1.

Ok, now, I think I've been doing too much lately. I've got this problem where I think I'm going to get fat if I don't do enough exercise. I've been doing the 5x5 on Mon/Wed/Fri and in addition to that I've been running 15 minutes every Tues/Thurs/Sat/Sun morning when I first wake up, plus 40 minutes of medium/intense cardio on Tues/Thurs/Sat. I've also been doing chin-ups on Sat/Sun (Not both days, one or the other) to help build them up.

Also, I have PE in school 2-3 days a week and we've been running the mile plus playing a sport every class. Today for example we ran the mile and I wanted to be first so I kept up with this little asian kid that always gets first and finally passed him. I got a time of 6:46 which I was excited about but I think I pushed myself too hard. To top that off I felt as if I pulled something while playing street hockey afterwards, my left glute/hamstring is feeling a little sore. I was able to squat with it and I didn't feel it until afterwards but I think all of this contributed to the squat being difficult.

Sorry if this seems like a bunch of rambling, it kind of is. I'm just not sure where to go from there. I almost feel as if I want to start a new 5x5, this time eating a bit more and doing a bit less cardio (or at least less intense). This 5x5 run wasn't meant to be a cut but that's kind of what it turned out to be. I got my body fat tested today and, according to the trainer, I'm at 9.1%. I think it might be a little higher than that (He tested bicep, tricep, back and upper thigh) but still, I've definitely lost a lot of fat while keeping my weight relatively the same (Down to 175 from 180 but it fluctuates).

So, if you're still reading, any comments? Should I just up my cals a bit, not do so much cardio, and continue with this 5x5? Or should I take the time to start a new 5x5 (I'd want to sub a few exercises like barbell rows instead of power cleans, front squats on wednesday, and military press rather than push press) since I have been failing a bit lately?

Man, I'm definitely obsessive compulsive.

 

[asdfzxcv]

Monday 4/24/06 - Week 8 - Day 1

Squats:
105 x 5
120 x 5
140 x 5
160 x 5
185 x 5 PR

Bench Press:
65 x 5
80 x 5
95 x 5
105 x 5
120 x 5

Power Cleans:
65 x 5
80 x 5
95 x 5
105 x 5
120 x 4 Fail

Weighted Hyperextensions:
BW+45 x 10
BW+45 x 10
BW+45 x 10

Needsize Crunches:
BW+25 x 6
BW+25 x 6
BW+25 x 6
BW+25 x 6
BW+25 x 6

Comments:
This is going to be a long post so bear with me and feel free to offer comments/advice as always. First, today's workout went fine. The squats were very hard and I grinded out the last rep, but I think my legs were tired from earlier (Read below). The bench went ok but I still feel really awkward benching. Every time I rack it the bar is always farther to the right than it is to the left. I almost feel like I'm benching diagonally. I try to focus so much on keeping my lats together and arching my lower back that I sorta foil my lift. I overthink it too much, that's my problem.

Anyway, the power cleans went ok but I just couldn't get the last one up. I did wait about 15 seconds and tried the fifth rep over and got it but I don't think I'm going to count it because it was almost like I did 1x4 and then a completely different set of 1x1.

Ok, now, I think I've been doing too much lately. I've got this problem where I think I'm going to get fat if I don't do enough exercise. I've been doing the 5x5 on Mon/Wed/Fri and in addition to that I've been running 15 minutes every Tues/Thurs/Sat/Sun morning when I first wake up, plus 40 minutes of medium/intense cardio on Tues/Thurs/Sat. I've also been doing chin-ups on Sat/Sun (Not both days, one or the other) to help build them up.

Also, I have PE in school 2-3 days a week and we've been running the mile plus playing a sport every class. Today for example we ran the mile and I wanted to be first so I kept up with this little asian kid that always gets first and finally passed him. I got a time of 6:46 which I was excited about but I think I pushed myself too hard. To top that off I felt as if I pulled something while playing street hockey afterwards, my left glute/hamstring is feeling a little sore. I was able to squat with it and I didn't feel it until afterwards but I think all of this contributed to the squat being difficult.

Sorry if this seems like a bunch of rambling, it kind of is. I'm just not sure where to go from there. I almost feel as if I want to start a new 5x5, this time eating a bit more and doing a bit less cardio (or at least less intense). This 5x5 run wasn't meant to be a cut but that's kind of what it turned out to be. I got my body fat tested today and, according to the trainer, I'm at 9.1%. I think it might be a little higher than that (He tested bicep, tricep, back and upper thigh) but still, I've definitely lost a lot of fat while keeping my weight relatively the same (Down to 175 from 180 but it fluctuates).

So, if you're still reading, any comments? Should I just up my cals a bit, not do so much cardio, and continue with this 5x5? Or should I take the time to start a new 5x5 (I'd want to sub a few exercises like barbell rows instead of power cleans, front squats on wednesday, and military press rather than push press) since I have been failing a bit lately?

Man, I'm definitely obsessive compulsive.

If I were in your position I would increase the calories and try to get stronger.9.1% is an excellent bf% and even if you bulked a bit and got to 11-12%whilst gaining muscle you would still be in a good position body composition wise.

 

[Dposey]

Yeah, I'm thinking the same thing, I just get so damn paranoid that I'm going to get fat again. I know it's all in my head, but I still feel that way sometimes. Bah, oh well, I'll just have to deal with it.

What are your opinions on starting a new 5x5 with the substitutions I listed? I would like to get some rowing practice as I've never done barbell rows seriously. My progress hasn't stopped yet on this 5x5 but it's definitely slowed...

 

[asdfzxcv]

In regards to the exercises I would just go with what you are most comfortable with as the proposed lifts are very similiar to the ones you are doing already.As long as you pick something and stick with it for a while you should be fine.

In regards to progress slowing it is something to be expected,especialy on a calorie maintainence diet such as yours.When you first started this journal you were of higher bodyfat(18-20%) which gave you lots of room for recomposition as the energy derived from the fat can be used to facilitate muscle gain to a degree.Now that your bodyfat has reduced you are more reliant on excesss calories from food to continue progress.The further you get away from the newbie period the slower progress becomes,it sucks but thats life and you need to keep on pushing.I would just keep going with this run of 5x5 until it stalls out then rest a week and start again.

 

[Dposey]

Hmm, yeah I guess I'll go ahead and do that and up my calories week by week until I'm around 3500ish. I've been eating around 2900 calories and my weight has practically stayed the same, lost like 3 pounds is all.

Thanks asd, I really needed some reassurance.

 

[Tweakle]

Switch your bench to something else for the nect 4-6 weeks, declines, db pause presses or low inclines. If you're dreading the bench and not progressing chances are you're burned out on the lift

 

[Dposey]

Yeah, even after resetting to 80% I just didn't feel comfortable with the bench. If I switched to db pause presses I could still use it in the 5x5, like say start with the 35s x 5, then the 40s x 5, etc., right? I've also heard (Not sure if this is true or not) that db presses actually help your flat bench.

 

[Dposey]

Wednesday 4/26/06 - Week 8 - Day 2

Squats:
105 x 5
120 x 5
140 x 5
140 x 5
140 x 5

Push Press:
65 x 5
80 x 5
95 x 5
105 x 5
120 x 5 PR

Deadlift:
115 x 5
135 x 5
160 x 5
185 x 5
215 x 5 PR

Chin-ups:
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Needsize Crunches:
BW+25 x 6
BW+25 x 6
BW+25 x 6
BW+25 x 6
BW+25 x 6

Comments:
Wow, I cannot believe the difference a few extra calories make. I started upping my calories this week with a modest 150-200 calorie jump (Up to 3000ish now) and I think even that small bit made a difference in today's workout. I usually don't feel tired when I lift but lately I've had problems with feeling drained, but today I was full of energy and got my PRs.

The push press was hard but I got 120x5 after failing the past two weeks. I think I'm going to go to Home Depot this weekend and buy some chain links and clips, I'll have to check out madcow's page on microloading again. I'm so close to two plates on the deadlift, I can't wait! I'm tempted to go with a 10 pound increase next Wednesday to get it but I think I'll wait and stick with the 5 pound increases as 215x5 was a bit difficult. I love deadlifting now, it's my favorite lift and I think I'm getting really good at it. These long arms might not be very good for benching but I think they were made for pulling.

I also switched up my diet a bit, I ordered some dextrose which will hopefully be here within the week and until then I'm going to use skim milk/whey for my shake. I also bought some lean ground turkey on sale at Safeway (Usually my main meat source is chicken because I'm lazy and don't like to spend a lot of time cooking on the stovetop) and it's damn good! Just had a meal of 1/2 pound ground turkey, pasta and green beans and I'm feeling full for the first time in awhile. I think I'm going to try some ground beef next time as well. I remember anthrax suggesting in the beginning that I need a bit of red meat in my diet.

Also, I've come to a conclusion that for my bench I'm going to stick with the original plan of working back up to 150 (135 this Friday, and 150 next Friday) and then use my microloading plates to try and break the plateau. If that fails for some reason then I'm going to take Tweakle's advice and change to a different type of press for 4-6 weeks. We'll see what happens!

 

[djeclipse]

Congrats on the PR's.

Get those chains and don't be afraid to use them, I couldn't find the part numbers that matched madcows site so I got some thick chain and some thinner chain, all together they weigh 2.5lbs with the collars.

 

[Dposey]

Yeah I think I'll head to Home Depot this weekend with a printout from the site and get them. I'm going to need them for push press and bench I'm sure.

And thanks on the congrats. You too, I've been reading your journal a little and it's cool to see you're doing good on your second run.