Introspective's SF 5X5 Training Journal

[Introspective]

Friday 10th of march

Still got a cold, as much as i would like to lift i'm not feeling up to it so i will skip today and just resume on monday, all being well.

 

[Introspective]

Been practising my powerclean form today, i did 4 reps with 75 kg, most i ever tried, i can probably do 80 x 5 with better technique. I still have a cold but not as bad as it was on friday, i was a bit pissed off at having to miss fridays workout but i felt like crap, my bones was aking didn't want 2 injure myself.

I will also be following a more precise ramping method from now on, Thanks to Cynical Simian and anotherbutters.
I use this conversion calculator http://www.onlineconversion.com/weight_common.htm to convert the weight from kg to lbs and then when i have the weight in lbs i use this percentage calculator http://www.onlineconversion.com/percentcalc.htm to calculate 12.5% of my top set which gives me my 4th set then 3rd.. so on. Once i have that i convert back to kg

I was thinking about when businesses communicate with each outher via video conferencing, and was thinking it would be a good idea to try pay an experienced coach to teach me the powerclean over the internet through this or a simlar method.
Most people i know in my city who go to the gym, think powerclean is something that washes carpets.

 

[carlsuen]

do u happen to have any other links to power cleans vids? besides the exrx.net one and the bodybuilding.com one.. thx..

 

[Introspective]

do u happen to have any other links to power cleans vids? besides the exrx.net one and the bodybuilding.com one.. thx..

The power clean and also the hang clean slideshows and videos from this site http://www.crossfit.com/cf-info/excercise.html are good
Also this site from coach gayle hatch http://www.aceathlete.com/hatch/video.htm

 

[Introspective]

Monday 13th of march

Squat
1.) 57.5 x 5
2.) 70 x 5
3.) 85 x 5
4.) 100 x 5
5.) 115 x 5

Wench Press
1.) 45 x 5
2.) 55 x 5
3.) 65 x 5
4.) 75 x 5
5.) 87.5 x 5

Powerclean
1.) 40 x 5
2.) 40 x 5
3.) 45 x 5
4.) 55 x 5
5.) 65 x 5

Hypers - 1 x 15 bodyweight 2 x 15 bodyweight + 5kg
Roman Chair Sit Ups - 3 sets of 15 bodyweight + 5kg

Squats went ok, last set was tough but doable, i still have a cold but it's wearing off no way as bad as it was thursday friday

Bench Press went smoothly, last set of 5 x 87.5 was hardish 4th rep was slow 5th rep was slower and tough.

Powercleans, I was practising these on sat and sunday which is probably why 65kg felt heavier than expected my form was feeling ok up until this last set when my form wasn't 2 good, maybe i over did it at the weekend i did 75kg on saturday and todays 65 felt heavier I have faint bruises on my anterior delts from racking the bar, i also have a thing with getting the bar from the floor to the rack without hitting my knees with the bar now and again. Anyway hopefully this cold will go away for good and i can get back on track.

Hypers.. I will stick with the 5kg plate but use it for all 3 sets instead of just the 2 sets.

RC situps.. Ile add 10 kg plates next week for all sets as i think i will manage it.

 

[Introspective]

Tuesday 14th of march

35 mins medium paced cardio on treadmill ranging from 3 kmh to 7 kmh, followed by sit up 2 x 15 bodyweight 1 x 15 bodyweight + oly dumbell without any weight not sure how much it weighs. Didn't want to do hiit today i'm still feeling a bit drained still have cold but it's wearing off and ive been eating some junk foods past couple of days, started eating healthy and taking sups again today, im back on track and will be running things as normal from now on.

 

[Introspective]

Wednesday 15th of march

Front Squat
1.) 45 x 5
2.) 55 x 5
3.) 65 x 5
4.) 75 x 5.. My technique is getting good on these, depending on how i feel after next mondays session i will maybe take this to 80 kg.

Incline Bench
1.) 40 x 5
2.) 50 x 5
3.) 55 x 5
4.) 67.5 x 5.. I like inclines, i felt strong on these today, like i could have done 72.5 which would be a pr.

High Pulls
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 60 x 5.. I hate doing these, i think my sloppy technique has something to do with me hating them. They was tough'ish but i feel confident i can keep adding weight to the bar for some time 2 come. Hopefully my technique will improve.

Pull Ups - 4 sets of 5.. these felt like they was a tiny bit tougher than last week. I was planning to add weight on the 4th set but by the 3rd set i knew they would be tough enough at bodyweight. I blame having a cold and eating crap and not getting enough protein, because i didn't really want 2 eat much whilst i had a bad cold. Sounds weird i know considering my good lifts with squats and inclines, but i gotta blame something.

Roman Chair Sit Ups - 3 sets of 15 bodyweight. I will stick to bodyweight on light days
maybe start adding weight when they get really easey. Until then i will just do weighted sit ups on my heavy day, aka monday.

 

[Introspective]

Thursday 16th of march

About 20 mins after waking up i had a cup of coffe and a banana then stretched and did 5 mins warmup at medium walking pace on treadmill followed by 1 min rest then 20 mins hiit then streched again then had protein shake mixed with 2 desert spoonfulls of dextrose, multi vits, omega capsual, 2 whole eggs and 6 eggs whites.

 

[Introspective]

Friday 17th of march

Squat
bar x 10
1.) 60 x 5
2.) 74 x 5
3.) 88.5 x 5
4.) 102.5 x 5
5.) 117.5 x 3 (PR)... Felt like i could do 120 x 5, form was good.
6.) 88.5 x 8

Bench Press
bar x 10
1.) 46 x 5
2.) 57.5 x 5
3.) 68 x 5
4.) 78.5 x 5
5.) 90 x 3... Felt strong on these, like i could have done 92.5 x 5 wich would be a pr
6.) 68 x 8

Powerclean
bar x 8 RDL
bar x 10 hang clean
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 61.5 x 5
5.) 70 x 3... My form is getting better on these, before i would like get the bar to the rack postion but like wait half a second before racking it kinda thing (hard 2 explain) but today i was instantly catching it on my delts. The better my technique gets the lighter the weight feels.
6.) 52.5 x 8

Barbell curls
1.) bar x 8
2.) 30 x 8
3.) 40 x 8... This last set felt real tough, i had 2 use some body motion to get the last 5 reps up, first time i tried 40. Curls are pretty much a new lift as from the beginning of this journal and i wasn't ramping up before, just finishing on 30 for last set everytime. I was unsure wether i should ramp or not. Still am unsure but gunna ramp anyway.

Tricep Extensions
1.) bar x 8
2.) bar x 8
3.) bar x 8... These are 100% a new movement as from start of this journal, and since the start i have been doing them with dumbells. But now i do them standing with barbell. I will start ramping up next week.

 

[anotherbutters]

Powerclean
5.) 70 x 3... My form is getting better on these, before i would like get the bar to the rack postion but like wait half a second before racking it kinda thing (hard 2 explain) but today i was instantly catching it on my delts. The better my technique gets the lighter the weight feels.

Excellent. So was this a PR?