Introspective's SF 5X5 Training Journal

[Introspective]

Tuesday 21st of feb

Sit Ups 3x15 Followed by 20 mins of cardio on treadmill Using HIIT method.
5 minutes warm up 4 kmh, 1 min 16 kmh, 2.30 min 4 kmh, 1 min 16 kmh, 3 min 4 kmh,
1 min 16 kmh, 2.30 min 4 kmh, 1 min 12 kmh, 1.30 min 4khm, 30 second 16kmh, Then 3 min warm down at 2.8 kmh.

 

[Introspective]

Thanks for the input bw

 

[anotherbutters]

Thanks ab I don't have the propper equipment either so i have to improvise the same way. Do you have the barbell at the same height as the top of the inclined bench or lower ? I have it resting on the spotter bars 3 holes up from the bottom of the rack, so my legs are at like a 45 degree angle. Almost like a jay cutler style, only he does them standing on the floor.

Seeing as stick men diagrams are currently en vogue... I have the bar at the lowest setting I can get it at, with my heels hooked under it. The incline bench faces out, away from the rack. The triangular thing is the rack. I haven't shown the legs on the bench, for clarity. As crystal, eh?

 

[Introspective]

Hehe!! cheers, i do it the same way. I used to put my feet between the rollers at the end of my flat bench and then use a chair in front of that, but i couldn't get the full range of motion. Your way is much better, only thing with my bench is it digs into me right at the point where your stick man bends over, so i have to place a couple of pillows there. Apart from that it's all good, great improvisation, nice artwork

 

[anotherbutters]

It can be quite a strain on the wedding tackle.

 

[Introspective]

Wednesday 22nd of feb

Front Squat
bar x 8
1.) 35 x 5
2.) 45 x 5
3.) 55 x 5
4.) 60 x 5

Incline Bench
bar x 10
1.) 30 x 5
2.) 40 x 5
3.) 50 x 5
4.) 60 x 5

High Pulls
bar x 8
1.) 35 x 5
2.) 40 x 5
3.) 45 x 5
4.) 50 x 5

Pull Ups - 4 sets of 5 at bodyweight

Roman Chair Sit Ups - 3 sets of 15 at bodyweight

 

[Introspective]

Thursday 23rd feb
Sit Ups 3x15, 20 mins HIIT on treadmill.

 

[Introspective]

My Bumper plates arrived today allong with my microplates.
The bumper's are 15 kg each that's the lightest they had, so i can do powercleans from the same height off the floor every time now once i get the technique down properly. The bumper's are a bit slack on my bar, are they supposed to be a little slack ?
Also about my microplates, i got 2, 0.5 kilo's and 2, 0.25 kilo's.

 

[Introspective]

Friday 24th of feb

Squat
bar x 8
1.) 67.5 x 5
2.) 77.5 x 5
3.) 87.5 x 5
4.) 97.5 x 5
5.) 107.5 x 3 Followed by 1 backoff at 87.5 x 8

Bench
bar x 10
1.) 42.5 x 5
2.) 52.5x 5
3.) 62.5 x 5
4.) 72.5 x 5
5.) 82.5 x 3 Followed by 1 backoff at 62.5 x 8

Powercleans
bar x 8 hang clean
bar x 8 hang clean
30 x 5 hang clean
40 x 5 hang clean
50 x 5 powerclean
55 x 5 powerclean
60 x 5 powerclean this was tough enough for now, i think i can go a little heavier but i'm still working on form. I did hang cleans up until i used the bumper plates, so that i can get used to doing propper power cleans with the bar the same height off the floor each time.

Barbell curls - 3 Sets of 8, should i ramp up on these or just keep it lite ?
Tricep Extensions - 3 Sets of 8 i did these sitting, or should i be doing these standing ?

 

[Introspective]

Monday 27th of feb

Squat
bar x 10
1.) 67.5 x 5
2.) 77.5 x 5
3.) 87.5 x 5
4.) 97.5 x 5
5.) 107.5 x 5

Bench
bar x 10
1.) 42.5 x 5
2.) 52.5 x 5
3.) 62.5 x 5
4.) 72.5 x 5
5.) 82.5 x 5

Powercleans
bar x 8 hang clean
30 x 5 hang clean
40 x 5 hang clean
50 x 5 powerclean
55 x 5 powerclean

Hypers 3x15 bodyweight

Roman Chair Sit Ups 3x15 bodyweight