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Introspective
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Thanks for all the great feedback guys. 
I
Introspective
Guest
Friday 14th 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
I was reading Guinness'es thread earlier, and decided to do a warm up with a few light power snatches
(just the bar a few times) before starting to squat.
Squat
1.) 70. x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 142.5 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.) 101.5 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.) 73 x 3 ... 7/10
6.) 52.5 x 8
Barbell Curls
1.) bar x 8
2.) 25 x 8
3.) 32.5 x 8 ... 8/10
Tricep Extensions
1.) bar x 8
2.) 26 x 8
3.) 35 x 8 ... 9/10 (PR)
I wasn't thiking straight and did 5 reps instead of 3 for my last set of squats.
i didn't do a back off set either, i guess ile just add another 2.5 on monday
Bench Press was real tough i'm glad i only added 1.5, any more and i think i would of failed. I will have a hard job getting all 5 reps on monday.
Powercleans was good, my technique is getting a bit better, i wasn't as sloppy as usually on the last set.
I started taking creatine again, not that i notice any difference in performance but i might aswell finish it off.
Overall tough workout but i'm pleased i got 2 pr's on main lifts and another on triceps
1-3 = easey... 4-6 = comfortable... 7 = comfortable but with a bit more effort needed... 8 = tough... 9 = very tough... 10 = extremely tough
I was reading Guinness'es thread earlier, and decided to do a warm up with a few light power snatches
(just the bar a few times) before starting to squat. Squat
1.) 70. x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 142.5 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.) 101.5 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.) 73 x 3 ... 7/10
6.) 52.5 x 8
Barbell Curls
1.) bar x 8
2.) 25 x 8
3.) 32.5 x 8 ... 8/10
Tricep Extensions
1.) bar x 8
2.) 26 x 8
3.) 35 x 8 ... 9/10 (PR)
I wasn't thiking straight and did 5 reps instead of 3 for my last set of squats.
i didn't do a back off set either, i guess ile just add another 2.5 on monday
Bench Press was real tough i'm glad i only added 1.5, any more and i think i would of failed. I will have a hard job getting all 5 reps on monday.
Powercleans was good, my technique is getting a bit better, i wasn't as sloppy as usually on the last set.
I started taking creatine again, not that i notice any difference in performance but i might aswell finish it off.
Overall tough workout but i'm pleased i got 2 pr's on main lifts and another on triceps
I
Introspective
Guest
Thanks, all this lifting and setting pr's is starting to take it's toll. I'm feeling a little more warn down than i did in the early weeks, but it's to be expected i guess.blut wump said:
Howdy introspective - I am just finishing up my first 5x5 too and I am feeling drained.. wasnt sure if it was just me but it sounds like its to be expected... set a new PR on Friday - deadlifted 140kg... I am well pleased with that. this 5x5 program has given me great results... 8lb of weight gained in 8 weeks too.
I
Introspective
Guest
Monday 17th 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.) 145 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.) 101.5 x 5 ... 9/10 (PR)
Powerclean
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 61.5 x 5
5.) 73 x 5 ... 7/10
Hypers
1.) 2.5 x 8
2.) 5 x 8
3.) 10 x 8
4.) 15 x 8
5.) 20 x 8 ... 8/10 (PR)
R.C.Sit Ups
1.) 5 x 5
2.) 10 x 5
3.) 15 x 5
4.) 20 x 5
5.) 30 x 5 ... 10/10 (PR)
Squats... Tough as usual it was a real challenge getting the last rep up. 147.5 on friday.
Bench... Really hard but i got there in the end, just gunna keep making small jumps of 1.5kg each week.
Powerclean form is getting better every workout, allthough i think it's hard trying to learn how to clean properly whilst ramping up the weights, because aswell as trying to better my technique with each set i also have to adjust to the change in weight wich can be awkward sometimes. When this journal comes to an end i might start practising cleans with a set weight that feels good and concentrate on being fluent and fast.
Last weeks 5x5 hypers was to easey so today i did sets of 8 instead of 5 and it was tough, so i will stick to this rep range and add weight each week
R.C.Sit ups... i almost failed on these, i had to cut short the range of motion on last couple of reps but it's still a pr i guess. even adding 20 for 5 reps was tough so i think i will finish on 20 next week.
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.) 145 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.) 101.5 x 5 ... 9/10 (PR)
Powerclean
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 61.5 x 5
5.) 73 x 5 ... 7/10
Hypers
1.) 2.5 x 8
2.) 5 x 8
3.) 10 x 8
4.) 15 x 8
5.) 20 x 8 ... 8/10 (PR)
R.C.Sit Ups
1.) 5 x 5
2.) 10 x 5
3.) 15 x 5
4.) 20 x 5
5.) 30 x 5 ... 10/10 (PR)
Squats... Tough as usual it was a real challenge getting the last rep up. 147.5 on friday.
Bench... Really hard but i got there in the end, just gunna keep making small jumps of 1.5kg each week.
Powerclean form is getting better every workout, allthough i think it's hard trying to learn how to clean properly whilst ramping up the weights, because aswell as trying to better my technique with each set i also have to adjust to the change in weight wich can be awkward sometimes. When this journal comes to an end i might start practising cleans with a set weight that feels good and concentrate on being fluent and fast.
Last weeks 5x5 hypers was to easey so today i did sets of 8 instead of 5 and it was tough, so i will stick to this rep range and add weight each week
R.C.Sit ups... i almost failed on these, i had to cut short the range of motion on last couple of reps but it's still a pr i guess. even adding 20 for 5 reps was tough so i think i will finish on 20 next week.
I
Introspective
Guest
Leather99 said:
How many weeks will you have done once you have finished up ?
Congrats on the deadlift, and also on the 8lb gain i assume thats probably all muscle ?
I am in week 9 - weights are starting to punish me a bit... yea I am low carbing to so that pretty much all lean - realistically its probably like 2lbs fat 6lbs muscle or something. but I don't really see any more fat anywhere. Lats have ballooned - did pull downs with 112kg today and I only weigh 75! Weird how some things you can just keep adding weight though - like the bench was a bitch last week, but still managed to add more... will milk it for as long as I can but squatting/deading max poundages 3 times a week takes a toll after a while.
I
Introspective
Guest
Wednesday 19th 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.) 100 x 5 ... 8/10 (PR)
Incline Bench
1.) 50 x 5
2.) 60 x 5
3.) 70 x 5
4.) 81 x 5 ... 9/10
High Pulls
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 64 x 5 ... 7/10
Chin Ups... 4 x 5 bodyweight ... 7/10
R.C.Sit Ups... 3 x 15 bodyweight ... 6/10
Front Squats, went well i think i will try 105 next week.
Last weeks Incline Bench was hard so i just added 1kg more this week. I thought there was a chance i might fail so i moved the spotter bars up 2 notches for my last set, but they prevented me from touching chest, so i wont count it as a pr. I will try 82.5 next week without the spotter bars getting in my way, and if i get that then i will count this weeks 81 as a pr.
High Pulls, went ok i was pleased with my form, think i might try 70 next week.
On the last set of chin - ups, i tried holding a dumbell with weights (total was 10kg)
on my feet but it's hard to do without them falling off so i had to scrap that idea.
Any ideas on how i could improvise adding weight to these would be great.
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.) 100 x 5 ... 8/10 (PR)
Incline Bench
1.) 50 x 5
2.) 60 x 5
3.) 70 x 5
4.) 81 x 5 ... 9/10
High Pulls
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 64 x 5 ... 7/10
Chin Ups... 4 x 5 bodyweight ... 7/10
R.C.Sit Ups... 3 x 15 bodyweight ... 6/10
Front Squats, went well i think i will try 105 next week.
Last weeks Incline Bench was hard so i just added 1kg more this week. I thought there was a chance i might fail so i moved the spotter bars up 2 notches for my last set, but they prevented me from touching chest, so i wont count it as a pr. I will try 82.5 next week without the spotter bars getting in my way, and if i get that then i will count this weeks 81 as a pr.
High Pulls, went ok i was pleased with my form, think i might try 70 next week.
On the last set of chin - ups, i tried holding a dumbell with weights (total was 10kg)
on my feet but it's hard to do without them falling off so i had to scrap that idea.
Any ideas on how i could improvise adding weight to these would be great.
anotherbutters
New member
That is a meaty squat!
Can you hold the dumbbell between your knees when doing the chins? That's probably easier than between your feet.
Can you hold the dumbbell between your knees when doing the chins? That's probably easier than between your feet.
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