First run on the 5x5 - babaa's log

[NJL52]

I don't think non-plats get signatures. Go Plat! Support Elite!

Sarge is right: you need to go ATF and be conservative with your weight estimates. If your week 1 weight was difficult, especially with a small ROM, you need to start lower next week. You're only in week 1, so this is the perfect time to make this adjustment.

lol I thought I was retarted. I spent like 10 minutes trying to find the sig option.

And Sarge and CS are right. If you struggled with your first week of squats at 150(made up the number, too lazy to read your post) then you should drop next week to like 100, not 145, not 140, not 135, drop a large amount.

Your first 3 weeks are supposed to be easy-medium. Your 4th week is when it starts to get hard. If you struggle with anything in week one then drop alot.

 

[babaa]

This time my ROM was ok - someone who stood beneath said that I am going pretty deep...

Now I dropped my Squat 5RM to 110kg - should I continue this week with the new weights, or finish week 1 with the original weights??

 

[SgtSlaughter]

Finish week1 with whatever weights you can sit deep in the hole with and leave a ball print on the floor.

Right now it's about figuring out your form, not the weight.

 

[babaa]

Ok lol, but I think it will be a bit problematic with the ball print..

 

[babaa]

Week 1 - Day 2

Squat
5x50,5kg (51)
5x63kg (64)
2x5/75,5kg (76)

Deep, fast and easy

Military press
5x30,5kg (32)
5x38kg
5x43kg (45)
5x50.5kg (51)

ok

Deadlift
5x93kg (94)
5x113kg (113)
5x130.5kg (132)
5x150,5kg (151)

ok

Assistance
BB curls 1x8/28kg - 2x8/33kg
Floor BB triceps ext. 3x8/28kg
Plate pinching 10kg+5kg each arm for 10sec - 2 times
Just for fun - Hercules holds 178kg for 2secs

Had some pain in my left wrist before the workout and it got worse...

 

[babaa]

Week 1 - Day 3

Squat
5x50,5kg
5x63kg
5x75,5kg
5x88kg
3x105,5kg
8x75,5kg

Bench press
5x40,5kg
5x50,5kg
5x60,5kg
5x70,5kg
3x83kg
8x60,5kg

BOR
5x33kg
5x40,5kg
5x50,5kg
5x58kg
3x68kg
8x50,5kg

Assistance
Decl. sit-ups 3x8/7,5kg, 15kg, 20kg
Hanging knee raise 3x10

Easy workout

 

[babaa]

Week 2 - Day 1

weight: 81.6kg

Squat
5x50,5kg
5x63kg
5x78kg
5x90,5kg
5x105,5kg

not too heavy, but I touched those safety bars in a squat rack with the bar on the last reps on set 4 and 5

Bench press
5x40,5kg
5x50,5kg
5x63kg
5x73kg
5x83kg

BOR
5x33kg
5x43kg
5x50,5kg
5x60,5kg
5x68kg

Assistance
Cable abs - 4 sets

 

[anotherbutters]

Can you get the safety bars any lower?

 

[babaa]

nope -_-

 

[anotherbutters]

Is there anything you can stand on to raise you up a bit? When I work out at home, I have a couple of sheets of 1/2" ply that I stand on to clear the safety bars at their lowest setting.