Foxriver's 3x5 journal

[foxriver]

So after some sound advice from a few forumites, I decided that it was in fact a good idea to start small, and boy has it paid off. I can't imagine doing 5x5 at this level.

Anyway, I decided to take this week to figure out my starting weights, and to practice my form and sort of get a feel for oly lifts.

As you'll notice the weights are all different each time, since I really had no idea what to start with, so I started much smaller than where I thought I should be, just to warm up, and increase until I found where I felt to be in the range. That said, these figures may not quite be accurate since it may have been muscle fatigue towards the heavier weights and not the weight itself, but I think that once I start the program, I should follow through properly. It may just take me a few extra weeks to "catch up".

****ALL WEIGHTS MEASURED IN POUNDS UNLESS OTHERWISE NOTED****

Supplements: Some generic multi-vitamin once daily (very basic), Designer Whey Strawberry, MET-Rx Amped ECN Fruit Punch, Hydroxycut Hardcore as directed on the bottle. Protein says 1-3 scoops per serving, I take 2 per serving.

Side note: I have no idea why I wanted to start taking supplements in the first place other than I thought they would help. If you guys think I'm wasting money, please say so.

Starting Weight Monday morning: 206.5

Week 1
Monday:

Deadlifts: 115, 135, 155, 175, 185

As I said before, it may have been that I did too many sets and I was tiring, but 185 felt good. I'll find out friday when I go for round 2 of week 1.

Decline Bench Crunches: 3x30
Russian Twists: 2x30 each side with 3kg medicine ball

Squats: 95, 115, 135, 155, 175

The last set felt painful, but in a good way. My legs never felt like they would give out and buckle, but again, the "warmup" sets may have been too much.

Bench: 45, 65, 95, 115, 135

The 135 set went smoother than I thought it would. In fact, I'm thinking I should be able to start with that on Friday as my regular 3x5, but I will also start week 1 at that weight. (See reason at Wednesday's Squats)

Monday Evening weight: 209

Wednesday:
Starting Weight Wednesday: 211

Same ab workout as Monday.

Squats: 140, 160, failed 180, another set of 140

I'm sure like most beginner bbers, 48 hours after the workout is when that body part is most sore. And that proved true for me today. I stretched for a good 25 minutes before I started today. Probably didn't drink enough water. I had about 80 oz. in me before I started the workout, and the rule of thumb is what? 2/3 body weight in oz. per day? So at 210 lbs. I should have about 140 oz. So I was just over half way there. Anyway I started the weights and felt fine, then at 180, I did one imperfect rep, lost form, and racked it. I said no way, and I stripped it back down to 140 to finish off a 3rd set, as I was starting to feel a bit of a pull in the hamstring.

For the military presses and pendlay rows, as the gym was starting to crowd around this time, I used those pre-made barbells rather than plates to let the people doing squats and seated presses use the regular bars. I don't think it makes much of a difference does it? Especially since the pre-made bars only go up to 120 lbs, and I am nowhere near that yet. Only downside is they only go in 10 lb increments.

Military Press 8x40, 5x 60, 5x80

The last weight felt good, and I may even be able to hit up 90 for 3 sets, but I'd rather start small and make sure I can do all 3 sets of 5.

Pendlay Rows?: 60, 80, 90

I'm not sure I did Pendlay rows, or some other type. Basically I followed one of the video links in the sticky. I did them like a deadlift where the bar was placed back on the ground each time and paused a second to keep from having any momentum. It was hard at first to pull the weight to my neck, I kept wanting to pull it to the spot where my chest meets my abs, but after a couple of focused reps I was able to pull it together.

Wednesday Night Weight: 214

Since this is my first journal, I welcome any and all critique. I do tend to ramble and shift from one thought to another, same as I did back in High School English, so try to bear with me.

I would like to hear your thoughts, from the weights I have listed above on the squats, where you think I should start Friday so that I don't get so sore that I can't do the 3x5. I was thinking around the 140-150 range to sort of split the difference. I'd also like to hear about the supplements I'm taking, and whether I should add or subtract any of them to aid in the rebuilding process.

 

[Cynical Simian]

Just skimmed the post and don't have much time right now, so this might not be up to my usual standards of eloquence:

1. Start simple with the supplements: multi, fish oil, maybe creatine. You can add other stuff later, but again simpler is usually better and cheaper (e.g. good ol' caffeine and/or ephedrine rather than some overpriced pre-packaged "fat burner"). And whatever you do, DON'T buy any more MuscleTech stuff.
2. Note the number of reps at each weight. I assume those Monday weights were 5s, but as you have them written now someone might think they were singles.
3. The spot to which you wanted to pull the Pendlay rows (upper abs) was correct. Don't pull them to your neck.
4. The soreness should decrease as your conditioning improves. Most people don't report having any more of the "raging DOMS" after a week or so and usually it's much improved by Thursday or Friday of the first week.

 

[carlsuen]

don't worry so much with the supps and stuff.. are really training to be a BB to compete? if so.. i won't be much help at that department cuz i'm hopeless there..

regarding your rows.. did i read correctly that u said u rowed to your neck? and that u kept pulling to your upper abs area? the latter is actually correct.. and keeping your back arched at 90 degrees give and take..

and never used the fixed bar.. 10lbs increments is alot.. don't mind the other ppl.. you are also trying to progress.. so hog the oly bar thru out all your workouts cuz that's the only piece of equipment you'll be using.. beside the squat rack of cuz.. if the gym is too small or has minimal equipment, consider changing to a fully equiped one..

starting weights for ALL programs should be 20-30% lower on all your maxes.. so say 180 is your max, start with 150-160 first..

as for water, drink 4-5 litres a day and you'll be fine.. don't be too caught up with all these micro details.. you'll be fine.. how is your training back ground? if i'm not mistaken, u have never some of these lifts prior to this program right? so don't worry about the oly lifts first.. as they're very advanced and you should build a strong foundation on these first before venturing there.. unless u have a oly coach that is..

so i dunno whether i answered all your questions, i'm sure more knowledgeable ppl will drop their input too.. everyone's happy and willing to help new ppl here.. welcome aboard and ask more questions if u need..

 

[s8nlilhlpr]

Supplements: Some generic multi-vitamin once daily (very basic), Designer Whey Strawberry, MET-Rx Amped ECN Fruit Punch, Hydroxycut Hardcore as directed on the bottle. Protein says 1-3 scoops per serving, I take 2 per serving.



Side note: I have no idea why I wanted to start taking supplements in the first place other than I thought they would help. If you guys think I'm wasting money, please say so.

IMHO, drop everything except the multi-vitamin. Take the extra cash and spend on chicken/beef.

Soreness will go away in 2-3 weeks. Once you get used to squatting 3 times a week, you won't even notice it. If you really want, start a bit lighter....but it'll just take it longer to go away. Also, don't STOP going to the gym. If you do, say you workout for a few months then stop for a month. The soreness will be back, and your strength will atrophy. KEEP WITH IT.

Other than that, post up some vids of you performing squats/deads, just to make sure you are doing them correctly. Congrats for picking a decent program!!!

 

[carcass]

When you do military press, would it be the same if using dumbbells?(standing) The gym i go to only has a small EZ curl bar to add custom weights and dun have the straight one

 

[carlsuen]

time to change gyms..

 

[foxriver]

So today is my off day, and let me tell you something. I am not as sore as yesterday, but I certainly find myself walking funny. It seems as though my knees want to buckle, but its just shy of that actually happening. If any of you have been a pitcher in baseball, and after a long game your arm feels like jell-o, that's what my legs feel like.

Some added questions on the lifts in the 3x5.

Do any of the exercises work the calves? I was thinking of doing calf raises before each set of squats since my calves are not sore at all, and I can't recall whether they burned while doing the squats. Also, (disclaimer: yes I know that madcow said not to fuck with the extra stuff) which exercise is supposed to be working the biceps? I used to do preacher curls all the time, but these lifts don't seem to target them much. Either that or I'm doing something entirely wrong. Triceps I understand fully well on the bench press along with the pecs, but the pendlay rows and deadlifts seem to do nothing. The military press is mostly shoulders and triceps again, so where do the bis come in?

 

[foxriver]

Also, when I am doing squats, am I doing the right ones? I'm not sure whether its the squats with the bar on the back/shoulders or whether I should be doing the front squats. If I am supposed to be doing the front squats, should it be a lesser weight than the shoulders/back squats?

 

[carlsuen]

u should be doing back squats.. full on.. front squat will come later.. yes what madcow says is true.. DON'T FUCK WITH THE PROGRAM!! just stick with it.. heavy pulling and pressing 3 times a week is enough to kill your arms whether you feel it or not.. if u don't feel it yet, it's prolly because the weights are not heavy enough for u to feel them yet..

bicep curling will only get in your way of effective pulling and pressing.. if u REALLY insist which most of us here i believe will not recommend, then do them on the last day of the week.. 3x8-10 that's it..

or better yet. throw the curls out.. do chinups instead..

 

[oso0690]

So today is my off day, and let me tell you something. I am not as sore as yesterday, but I certainly find myself walking funny. It seems as though my knees want to buckle, but its just shy of that actually happening. If any of you have been a pitcher in baseball, and after a long game your arm feels like jell-o, that's what my legs feel like.

Some added questions on the lifts in the 3x5.

Do any of the exercises work the calves? I was thinking of doing calf raises before each set of squats since my calves are not sore at all, and I can't recall whether they burned while doing the squats. Also, (disclaimer: yes I know that madcow said not to fuck with the extra stuff) which exercise is supposed to be working the biceps? I used to do preacher curls all the time, but these lifts don't seem to target them much. Either that or I'm doing something entirely wrong. Triceps I understand fully well on the bench press along with the pecs, but the pendlay rows and deadlifts seem to do nothing. The military press is mostly shoulders and triceps again, so where do the bis come in?

Squats work calves. I personally don't think they're needed and mine grow very well from squats, but if you really want to do calf raises, do a few sets but make sure that they do not interfere with any of the major lifts.

Rows work the biceps. don't worry they'll grow well if you keep adding weight to rows.

Remember that if you eat enough you'll grow so make sure that scale is going higher EDIT: only if you're bulking lol

Carlsuen got it right lol