Introspective's SF 5X5 Training Journal

[Introspective]

Friday 7th of april

1-3 = easey... 4-6 = comfortable... 7 = comfortable but with a bit more effort needed... 8 = tough... 9 = very tough... 10 = extremely tough

Squat
1.) 70. x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 140 x 3 ... 8/10 (PR)
6.) 105 x 8

Bench Press
1.) 50. x 5
2.) 62.5 x 5
3.) 75 x 5
4.) 87.5 x 5
5.) 100 x 3 ... 9/10 (PR)
6.) 75 x 8

Powerclean
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 61.5 x 5
5.) 71.5 x 3 ... 7/10
6.) 52.5 x 8

Barbell Curls
1.) bar x 8
2.) 25 x 8
3.) 31.5 x 8 ... 7/10

Tricep Extensions
1.) bar x 8
2.) 26 x 8
3.) 34 x 8 ... 8/10 (PR)

I got a 3 plate squat and a 2 plate bench yippee
Squat wasn't as hard as i thought it would be, but still tough.
Bench was a little tougher than expected, but i hope i can get all 5 reps on monday. I want a 200kg squat, 140kg bench and 120 kg powerclean as soon as possible, preferably within next 6 months. But I'm happy with my progress so far.

 

[Introspective]

Monday 10th of april

1-3 = easey... 4-6 = comfortable... 7 = comfortable but with a bit more effort needed... 8 = tough... 9 = very tough... 10 = extremely tough

Squat
1.) 70 x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 140 x 5 ... 9/10 (PR)

Bench Press
1.) 50. x 5
2.) 62.5 x 5
3.) 75 x 5
4.) 87.5 x 5
5.) 100 x 5 ... 10/10 (PR)

Powerclean
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 61.5 x 5
5.) 71.5 x 5 ... 6/10

Hypers
1.) 0 x 5
2.) 5 x 5
3.) 10 x 5
4.) 15 x 5
5.) 20 x 5 ... 4/10

R.C.Sit Ups
1.) 5 x 5
2.) 10 x 5
3.) 15 x 5
4.) 20 x 5
5.) 25 x 5 ... 8/10

Squats are getting real tough, i will start adding 2.5kg a week for aslong as i feel i can.

Bench... I was real slow on 4th rep of 5th set and had to really push hard to get the 5th rep, i will start adding 1.5kg a week to these.

Powerclean... form is getting better on these and they didn't feel as heavy as expected. However i will keep adding just 1.5kg a week until i feel my technique is good enough to start bigger increments.

Today I switched up the sets and reps for Hypers and R.C.Sit ups. I hold plates against my chest to add weight to the hypers, but they didnt feel anywhere near as tough as when i was doing 3x15. I think i might try using a dumbell from now on and adding weight to that.

R.C.Sit ups was tough but not as tough as 3x15. I was holding for 5 secs on each rep then going all way down and back up, i was holding plates on my chest, i think i might start using a dumbell instead for these.

Overall im happy with the workout i got my squat and bench PR's allthough it was real tough, and my powerclean form was good.

 

[Guinness5.0]

Some nice milestones lately. Good work!

 

[Introspective]

Thanks. Now for my next milestones. 140 bench, 200 squat, 120 powerclean.

 

[Dposey]

Three plates on squat and two on bench! Congrats man, you're getting strong insanely fast.

 

[Introspective]

Three plates on squat and two on bench! Congrats man, you're getting strong insanely fast.

Not fast enough. Thanks for your post it felt good reaching these milestones.

 

[Introspective]

Wednesday 12th of april

1-3 = easey... 4-6 = comfortable... 7 = comfortable but with a bit more effort needed... 8 = tough... 9 = very tough... 10 = extremely tough

Front Squat
1.) 61 x 5
2.) 73 x 5
3.) 85 x 5
4.) 97.5 x 5 ... 9/10 (PR)

Incline Bench
1.) 50 x 5
2.) 60 x 5
3.) 70 x 5
4.) 80 x 5 ... 10/10 (PR)

High Pulls
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 62.5 x 5 ... 6/10

Chin Ups - 3 sets of 5 bodyweight followed by 1 set at bodyweight + oly dumbell held above my toes.. hehe not sure how much the dumbell weighs, i will weigh it some time.
I really need a belt to add weight to, or some shit 4 these... 8/10

Sit Ups - 3 sets of 15 bodyweight... 3/10

Another PR on Front Squats, Was real tough but ile try 100 next week

Incline was a killer, i think if i had of put a couple grams more on the bar i would of failed for sure. On the last rep i had to arch my back like 1 of those guys who team benches in your local gym (yes monsterous arch) But the spotter bars was far to low to catch the weight (i'm to lazy to change them) so i had no choice but to complete the rep. I will try just 81kg next week, i'm gunna start taking creatine again as from tomorrow hopefully that will help.

High Pulls went well, i feel i am lifting with better technique every time i try these or powercleans, hopefully i wont jinx myself and will keep getting better.

I started my eating plan on monday, hopefully i can stick to it and see some results, i am trying to slowly lower calories to cut down a bit of weight and bodyfat.

 

[Jim Ouini]

Nice work on the fronts, hard to keep the rack for 5 reps at 9/10 effort level Good stuff.

 

[anotherbutters]

I missed Monday's workout - nice work on getting two big milestones on the same day! Not too shabby front squats either!

 

[asdfzxcv]

Damn man,at this rate you are going to be a beast in no time at all.You progress on squats especially is incredible given the time frame,hopefully you can keep it up now that you are dropping fat.