My 5X5 Journal...

[Sebass67]

Ok...today i did back and chest. The volume was killer. By the end i was toast.

Here goes.

Deadlifts...
420 5X3..no prob. Easy as hell.

Incline Bench Barbell
215 5X5...had to work but alright.

Chin ups
2X8 of bodyweight = 258

Incline Dbell press
95s for 2X8

T-Bar rows
180pds 2X8

Bench
205 pds 2X8..forced the last 2 reps on the last set...almost no fast twitch left for this one. Reps were very slow.

Did a 60 second isometric stretch with two 65pd dbells on a flat bench...killer.

Did a 60 second hold off a pull up bar...no prob..maybe i will try something a little more challenging...

All in all a solid workout, just came off a 1.5 week hiatus of rest and things are looking good.

 

[needsize]

I cant believe you bench and deadlift in the same workout, that would kill most people

 

[coolcolj]

I have done that before

oly lift, deadlift, row, and bench

 

[Sebass67]

Alright Tuesday, couldn;t keep myself away from the gym.
As usual. Decided to not do so much volume today as earlier or i thought i might start doing too much.

Legs

Box Squats
5X5 @ 325

Snatches(hadn;t done these in ages)
2X8 @ 135

Box Jumps(2 and 1 legged)
2X8

That's about it. I am trying to work on lower body explosiveness hence the snatches and box jumps and box squats. No problems today. Snatches of 8 reps get really bloody tiring though. Just getting the hang of the form.

 

[Optimus B]

lookin good!!

ditto to needsize, that is a fricking crazy back and chest workout.

 

[Sebass67]

Thursday

Straight leg Deads
315 5X5 No prob

Goodmornings
225 2X8

GluteHam Raise
Took a 45 plate did circles on it clockwise and counterclockwise 8 times each side 2 sets.

Bicep Curls with curl bar(ithink 25pds)
120pds 5X5

DB Curls
Did 55 till close to failue...went down the rack. I don;t really worry about the bies too much so i just left like getting a pump.

Grip work
110 pds / arm...held in place standing for 30 seconds.
3 sets.

That would be it. I hope i'll be ready for leg/Tri day tomorrow.
Ate a big roast...so that should help.

 

[Sebass67]

Today i just felt burnt out a bit. Lots of olympic/compound and freeweight exercises have pretty much put my whole posterior chain out of commission. When i looked at the journal i figured i should just do some Tricep work today along with some other lighter leg work.

Skull Crushers...
Did some...felt a burning sensation in the bottom end of my tri so i decided to switch to

Close Grip bench(trying to keep elbows in)
205 5X5

Dips
Just did 2 slow sets of 8 and one set of 15...

Snatches...for the form, these killed me today
135pds 155pds 105pds

Just worked on form and explosion really that i didn;t have today, slow and fatigued from earlier workouts. With the 105 did some snatch squats which really put me down.

Well, first week was ok. Going to have to make some modifications here and there. But, after the weekend i think i will be feeling pretty damn good.

Till Monday!

 

[Sebass67]

Well, Yesterday did 1.5 hours of bootcamp. Weighed myself at around 257-258...
Basically a little of everything at bootcamp. Plyos, running, agilities...
Crazy shit. But i felt like a machine. Then we got to circuit training and for some reason they decided to do only jumping exercises...

Holy crap that was brutal. Jumping for like over 10 mins is not right. On the plus side i did have a big protien shake after. IT WAS LOADED...Damn that was good.

 

[coolcolj]

You know I sometimes wonder how these coaches get their jobs...

Just glad I'm not you

 

[Sebass67]

Nah...the bootcamp thing is just something they got going at my gym. I like to choose pain rather then be forced into it.

 

[Sebass67]

Another Monday,
Came in with some tricep soreness from my last tricep workout...i might move the tri workout earlier in the week to help that out. Otherwise, felt pretty good today. Brought the MP3 player and the music definitly helped a bit...need to make another CD though.

Deads
430 5X3 No prob again.

Incline Bbell Bench
220 5X5 Hard work. Almost every last rep was real slow. But made it. Felt less explosive at the bottom prob from sore tris.

Tbar Rows
190pds 2X8 No prob. Really felt strong here.

Incline Dbell Bench
100 2X6 Last 1 on first set stalled...and needed help with last two of the other set. Couldn;t hit 8. So i'll say 6.

Chin Ups
1X8 1X6+2..basically on the 2nd set i was tiring and so idecided to take a for like 5 sec and then jump up and hit another,twice.

Bench
2X8 190 No problem. Realized i dropped it from the last one.
1X8 135 Just did a drop set literally...tried dropping and catching and exploding the weight up.

Took two 65 dbells and did an isometric hold at the bottom portion of my incline bench. Not too bad this time.

Felt good in all. tired as hell. But i got lots of food in the fridge. Maybe i'll attack some KD. Could help me out.

 

[SofaGeorge]

Sebass,

Just from experience... your numbers look wrong. What I mean by that is that you can guage pretty well what a person will lift on one exercise by seeing what they lift on another. There are generally differences in anatomy that have to be taken into consideration... and they can definitely change the numbers... but with you I suspect it is because you are working chest and back the same day. (I work chest and back often the same day and it doesn't affect my lifts. Some people, though, it does.) I highly suspect if you split your chest and your back to different days... you are going to see a couple of your numbers go up.

 

[Sebass67]

Are u referring to my low bench numbers?

 

[Sebass67]

Okay...
Tues

Box Squat
345 5X5

Snatches
Did triples up to 155, then did a 185 single.

Box Jumps(lots)
Did 4 sets, on the last 2 did them on a higher box with a 2 step run up. Missed one and scraped myself up a bit but it didn;t stop me from doing 3 more.

Not too bad. Another 2 weeks and i'll prob switch back to regular squats again, and if i can find some chains.,,,,

 

[Sebass67]

Today we had team running at 7:30...killer. We must have done like 100 pushups in b/w our runs which made it brutal at the end.

So taking this into account, i lightened my load on my tri/bi workout a bit.

Weighted Dips (45plate attached plus 255)
5X5

Skull Crushers
95pds 2X8

Close Grip Bench
190 2X8

Bicep Curls w/curl bar
120 5X5

Db Curls
55 2X8

Grip Strength
Held 2 115pd Dbells for 60 secs.

Repped out dips after...14 reps...shit but i was tired...

Stretched.
Done.