Sarge's Lifting Chronicles 2006-2007

[SgtSlaughter]

lol... no idea, may change the title... just wanted to get this up and running. Didn't have time to consult with my creative minds

Previous Log - Page 72ish

All weights in lbs. (pounds) and no belts, straps, ect used unless specified. All raw... unless noted "tool(s)" used.. unless i forget, lol

Maxes Plugged into the Bill Starr 5x5 Excel Spread:
Squat: 230x5
Bench: 200x4
Row: 185x1
Dead: 405x1
Push Press: 130x4

Body Weight: 205.0 lbs
BF%: 13% tested about 3 weeks ago I think... weight then: 194lbs
Height: 6'0"

Goals & Misc. Info: Increase strength, Increase LBM, loose a bit of BF by way of keeping diet as clean as I can, but "reward" meals will be used , Alcohol will be mostly non existant except for maybe 1 or 2 drinks on weekend, zero rec. drugs, sleep is 8 + hours (recently been having probs though)

Supplements: Multi Vit, VitC, B, Cod Liver Oil, Gluc/Chon/MSM, PureCEE, AIFM, Glucorell-R, Sesapure (out of), Oxycalm, Garlic Oil, Green Tea, Ibprophen

I think I got everything there. Any questions just ask. TONS of info. ect in my old log if you want to read through some old stuff.

I'm going to try not to be on EF as much as I kept up with my old log, but i will try to update as I can ... aka i'm sure i'll still be on daily at some point, just not 24/7, lol.

Week 1
Day 1

8/7/06 - Monday

Start ~ 7:00pm

2 minute Arch Trainer warm up.. very light.

Squat:
107x5
135x5
160x5
187x5
215x5 (supposed to be 213)
^^ last rep (or two, can't remember) was a bit of a struggle


Bench:
90x5
115x5 (supposed to be 113)
135x5
157x5
180x5

First time ZERO shoulder irritation; I kept form tighter than _________ (lol... you fill it in... and it worked well. Tucked elbows, back tight, ect... Looking forward to increaseing my bench tonage.
Last set went nicely, not easy though... but didn't struggle like the last Squat rep.

GP Rows:
75x5 (supposed to be 76)
95x5
115x5
135x5
152x5

Rows went beautifully - easy. Accelerated with great form, elbows in, good back arch and 90*s.

End time: 7:37pm

Please feel free to critique whenever It's my first run with a 5x5, or any real structured training for that matter.

My diet will be 3,000 cals minimum on average. Coming from clean sources for the most part. I will keep carbs lower on non training days, and up them on training days, ect. Cardio will be done on off days when I can.

 

[BiggT]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Good 1st workout........is this the first time you tucked your elbows on the flat bench? If it is, then I think you very well could have solved your shoulder pain issue.

Good luck trying to beat your Elite addiction too, lol.

 

[Itsadeepburn]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Im no expert on this bro......but my monday workout is similar......Start with Bench, then squats, then bent over rows.....I put my row after my squats that way my upper body would have more time to recover after my bench.....i know one is pushing, and the other is pulling, BUT.....i seem to get a little more out of my rowing when i keep it seperate from benching. I havent really read up on the 5x5 so maybe im wrong.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Good 1st workout........is this the first time you tucked your elbows on the flat bench? If it is, then I think you very well could have solved your shoulder pain issue.

Good luck trying to beat your Elite addiction too, lol.

Thanks Big_T!

Well, not the first time i've tried to tuck them... but the first time it went REALLY well with everything else (keeping my back tight and shoulders back) I HOPE SO TOO!

lol... thanks ADD is a bitch, and when there's so much to read and help people... We need EF Annoymous

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nice to see you giving 5x5-style training a try.

I'm pretty much repeating the program description by saying this, but take your time between sets as you get into the harder weeks. In other words, don't expect to be out of the gym in 37 minutes when you're setting PRs in week 5 and beyond.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Im no expert on this bro......but my monday workout is similar......Start with Bench, then squats, then bent over rows.....I put my row after my squats that way my upper body would have more time to recover after my bench.....i know one is pushing, and the other is pulling, BUT.....i seem to get a little more out of my rowing when i keep it seperate from benching. I havent really read up on the 5x5 so maybe im wrong.

My back is my strong point, so I think saving that for last is best for me... so I can focus on my really weak lifts first and use most of my energy there for them.

... any other ideas about the order? I'm following the Bill Star set up, trying not to screw with it too much

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nice to see you giving 5x5-style training a try.

I'm pretty much repeating the program description by saying this, but take your time between sets as you get into the harder weeks. In other words, don't expect to be out of the gym in 37 minutes when you're setting PRs in week 5 and beyond.

Thanks CS!

I'll keep that in mind for sure! I may end up using my home set up too... I have a 300lb OLY bar set up w/ standard weights here. Can't Squat here (no "saftey" rack) and can't PP here (ceilings too low in the basement), ok... so maybe i won't be using my stuff here, lol

 

[Itsadeepburn]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nah man i wouldnt mess with it at all then......i do a 3x10 bent over row on mondays with 5x5 bench and 5x5 squat...the flat bench is my weakness, so afterwards my upper body needs a break. You can always tweak that as you progress

 

[fortunatesun]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Good luck Sarge.

 

[ck2006]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Subscribed! no critiquing from me cause I know you already rock!

GO SARGE GO!!!!

2, 4 ,6 ,8 WHO DO WE KNOW THAT WILL DO GREAT

SARGE, SARGE, SARGE​

yup, I know I am a geek

 

[al420]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

My back is my strong point

< - - - - - Look at the Avatar.


Great to see you doing the 5x5 Sarge. I was thinking about an old post of yours just the other day when trying to convince FFQuads to get it going (you were saying somehting about a new program w/ details to come...).

I think the first few weeks you will leave the gym unsatisfied, but by week 4 it gets real tough. My only piece of advice is stay away from anything other than abs for ancilary stuff on Mon and Wed. If you do any arm or other fun work on Mon or Wed you will miss a lift on Fri - I promise. I would throw 3 bicep and 3 tricep exercises after Fridays lift and do some trap work as well.

Anyway - I am sure you know this already - best of luck and get ready to grow - this is a physique changer IMO.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Good luck Sarge.

Thanks bro! No luck needed, I will do my best... wish me injury free training lol.

Subscribed! no critiquing from me cause I know you already rock!

GO SARGE GO!!!!

2, 4 ,6 ,8 WHO DO WE KNOW THAT WILL DO GREAT

SARGE, SARGE, SARGE

yup, I know I am a geek

LOL! You're sweet! Thanks CK!!!!

< - - - - - Look at the Avatar.

Great to see you doing the 5x5 Sarge. I was thinking about an old post of yours just the other day when trying to convince FFQuads to get it going (you were saying somehting about a new program w/ details to come...).

I think the first few weeks you will leave the gym unsatisfied, but by week 4 it gets real tough. My only piece of advice is stay away from anything other than abs for ancilary stuff on Mon and Wed. If you do any arm or other fun work on Mon or Wed you will miss a lift on Fri - I promise. I would throw 3 bicep and 3 tricep exercises after Fridays lift and do some trap work as well.

Anyway - I am sure you know this already - best of luck and get ready to grow - this is a physique changer IMO.

haha, Thanks Hoping to add some real thickness to that back

Yah you're right... I left a TAD unsatisfied today... not too much though. I'm embracing the change ... I can imagine it getting really hard, lol... i was glancing at the workouts for the upcoming weeks... i don't want to look at them again, yet. LOL!

I'm doing NO assitance work other than cardio and abs ... or so I tell myself right now. I'm really going to try to stick with that though.

Thanks bor, I really appreciate all the support!

I think what took me the longest today was figuring out the weights, lol... 107lbs ... WTF... how do I make that?!?! is what I thought, ect... musta been funny to watch me keep checking my notebook in the gym today

 

[sbt2082]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nice workout Sarge.... subscribed

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nice workout Sarge.... subscribed

Gracias!!

 

[fallingeggs]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

you and me are at the same place bro, top sets of 185 on bench, 220 on squat, 150 on row, and 275 on deads. will be cool to see how we move to each other.

good luck

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

You make me get up from my nap to come check this new log???

LOFF the log name

It's worth it. Change IS good ... embrace it.

Bunny sent your way ,,,
Back to for me

Don't let him slack boys !!


Oh &

... b/c I can

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

you and me are at the same place bro, top sets of 185 on bench, 220 on squat, 150 on row, and 275 on deads. will be cool to see how we move to each other.

good luck

Yah we are! Sweetness! I'm going to have to see if you've got a log here

Thanks for the well wishes bor

 

[fallingeggs]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ha, i do not have a log here... yet. there is enough of them for right now. maybe in a few months when i start to really push some good weight so i can get help with ideas to keep them moving or if there are not many people doing them.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

You make me get up from my nap to come check this new log???

LOFF the log name

It's worth it. Change IS good ... embrace it.

Bunny sent your way ,,,
Back to for me

Don't let him slack boys !!


Oh &

... b/c I can

HELL YAH I DO! Off dat comfy couch!

Thank you *B_Bunny*

I'm glad you like the name... cuz I was going to make you change it, lol

I'm crusin' for a change lol... so

Thank you MYDGPBB * 8

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ha, i do not have a log here... yet. there is enough of them for right now. maybe in a few months when i start to really push some good weight so i can get help with ideas to keep them moving or if there are not many people doing them.

lol, I noticed... just went scouring the forum for it.

To each their own. You shouldn't NOT start one for the reason that you think there are enough though and a good reason isn't because you think you Should have one

Start one because you like to keep track and have people keep you on your toes, or because it's nice to look back and see the progress you've made, or for ease of use with getting help when you need it because people know more about you than a screen name and your stats

It's fun to have commentary too, or just to vent - piss and moan too

I wish you happy PR setting bro! How many weeks in are you?

 

[fallingeggs]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

been doing the 5x5 for 4 or 5 weeks. i just went right into setting PRs. One day i am going to go rent a video camera from my school (5 bucks to rent a laptop, projectors, cameras... pretty sweet) and have biggt and others look at my lifts. I will start one then as to keep track of my progress on my form and to get everylift on video (like power shrugs).

 

[al420]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I think what took me the longest today was figuring out the weights, lol... 107lbs ... WTF... how do I make that?!?! is what I thought, ect... musta been funny to watch me keep checking my notebook in the gym today

I feel ya buddy. I was super strict for the first week or so then just rounded-up and got as close as I could.

 

[fallingeggs]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I feel ya buddy. I was super strict for the first week or so then just rounded-up and got as close as I could.

here is one way if you got $70 to spend
http://www.fractionalplates.com/cgi-bin/edatcat/PDAstore.cgi?user_action=list&category=Plates

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

been doing the 5x5 for 4 or 5 weeks. i just went right into setting PRs. One day i am going to go rent a video camera from my school (5 bucks to rent a laptop, projectors, cameras... pretty sweet) and have biggt and others look at my lifts. I will start one then as to keep track of my progress on my form and to get everylift on video (like power shrugs).

Awesome, Congratz on hittin' PR's real quick!

Yeah, vids are very nice to have to even look back and actually SEE what you've physically acheived.... i'd like to take some of those probably when I get to into my PR's.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

here is one way if you got $70 to spend
http://www.fractionalplates.com/cgi-bin/edatcat/PDAstore.cgi?user_action=list&category=Plates

Also if your gym (or home gym) uses (or you have) OLY spring clamps they are 1lb each... making 2 lbs total additional when u need it

I did a search on the one's my gym has and they matched up Probably another thing people were going WTF at in the gym, lol ... Kid's only using clamps on some sets... wtf

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Bunny sent your way...

Don't forget to make a delivery whenever you're around

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks everyone for the VERY warm welcome lol ... seriously though, it's much appreciated!

 

[super_rice]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sgt, what's with the squat:deadlift deficiency?

 

[jpt]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

diet log...training log....bro your like aids in africa.....your everywhere lol

subscribed....good luck bro!

 

[mm107]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

BUHAHAHAHA WELCOME TO THE WONDERFUL WORLD OF 5X5.

YOU WONT GO BACK. Look ive been trying to incorporate bands into my lifts ( i did ) but i still wont change my basic 5x5 layout.

subscribed...

good luck mofo
see u at the arnold =]

 

[Protobuilder]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Good luck building soleus' muscles. Nothing says awesomeness quite like a big soleus. LoL You should learn a lot doing the 5x5 and get some good growth and strength as well. I think you'll like it. Good luck.

 

[ck2006]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Good morning,

Since you have got your new log, pics??????? of starting progress of new program I think are in order!

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Dammmn, I didn't think I'd be sore today... I was wrong, lol Not to, too bad though.

Sgt, what's with the squat:deadlift deficiency?

Never trained legs consistantly, nor had the great information that i've learned from being here.

diet log...training log....bro your like aids in africa.....your everywhere lol

subscribed....good luck bro!

LOL! Thanks! The previous diet log is done, this is where I'll have everything now... with training being the focus now that I know what to eat and what my body likes to grow.

BUHAHAHAHA WELCOME TO THE WONDERFUL WORLD OF 5X5.

YOU WONT GO BACK. Look ive been trying to incorporate bands into my lifts ( i did ) but i still wont change my basic 5x5 layout.

subscribed...

good luck mofo
see u at the arnold =]

Thanks MM! I want to be able to make that, I need to look up the dates and see if I can make it more concrete... I'd love to be there!

Good luck building soleus' muscles. Nothing says awesomeness quite like a big soleus. LoL You should learn a lot doing the 5x5 and get some good growth and strength as well. I think you'll like it. Good luck.

Exactly! LOL! I'm hoping so, Thank you!

Good morning,

Since you have got your new log, pics??????? of starting progress of new program I think are in order!

Top o the mornin' to ya!

lol.. New pics?! I've taken some... they aren't pretty You'll have to wait til' I'm done

Myglutesaresore.com

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Legit Weigh in this morning:

203.0 lbs

After power piss

*Just a note for self

 

[ck2006]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Dammmn, I didn't think I'd be sore today... I was wrong, lol Not to, too bad though.


Never trained legs consistantly, nor had the great information that i've learned from being here.


LOL! Thanks! The previous diet log is done, this is where I'll have everything now... with training being the focus now that I know what to eat and what my body likes to grow.


Thanks MM! I want to be able to make that, I need to look up the dates and see if I can make it more concrete... I'd love to be there!



Exactly! LOL! I'm hoping so, Thank you!


Top o the mornin' to ya!

lol.. New pics?! I've taken some... they aren't pretty You'll have to wait til' I'm done

Myglutesaresore.com

Now, now, we are all our worse critics, where is bunny when you need her You should have a before point so everybody can see them,oops, I mean so you can see thge progress you have made , hee hee.

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Now, now, we are all our worse critics, where is bunny when you need her You should have a before point so everybody can see them,oops, I mean so you can see thge progress you have made , hee hee.

^^ Right here..

I heard my cheerleader beckoning me from afar...

Slaughterhouse - You’re going to be posting vids & pics in NO time … *Bunny* says

This is a new path on your journey, we will need documentation You are on a bulker with Strength & Muscle as your goal, with minimal fat gain .. as long as that is clear, no need to worry about how lean you look in pics, but rather how full your muscles look & obvious growth (i.e mm )

This is gonna be fun .. don’t be scurred


***LMFAO @ Power Piss Hooooooooooooooooooooooooo***

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

^^ Right here..

I heard my cheerleader beckoning me from afar...

Slaughterhouse - You’re going to be posting vids & pics in NO time … *Bunny* says

This is a new path on your journey, we will need documentation You are on a bulker with Strength & Muscle as your goal, with minimal fat gain .. as long as that is clear, no need to worry about how lean you look in pics, but rather how full your muscles look & obvious growth (i.e mm )

This is gonna be fun .. don’t be scurred

.

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Holy crap, your journal grew quickly. I can see how that other one got up to 72 pages now. (Yes, I'm aware that this pointless post is contributing to thread postcount inflation.)

You might want to take a few minutes to do weighted hypers along with abs. Hypers won't make a huge difference for posterior chain strength, obviously, but they could help you identify a weakness that, if not corrected, could hold your squatting back. In short: don't neglect that core work!

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Holy crap, your journal grew quickly. I can see how that other one got up to 72 pages now. (Yes, I'm aware that this pointless post is contributing to thread postcount inflation.)

You might want to take a few minutes to do weighted hypers along with abs. Hypers won't make a huge difference for posterior chain strength, obviously, but they could help you identify a weakness that, if not corrected, could hold your squatting back. In short: don't neglect that core work!

Yes, thanks for pointing that out. I have started to do them (did 'em sunday). And my lower back gets so pumped it hurts after I do them, then it's fine a few hours later. Not sure if that's cuz it's weak or what.

My legs are REALLY fecking sore today, lol ... i'm very surprized because after squats they felt perfectly fine.

If I have time tonight going to do some VERY light cardio to aid in active recovery.

 

[sbt2082]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Legit Weigh in this morning:

203.0 lbs

After power piss

*Just a note for self

@ the "power piss"

guess it was a big one ehhhh???

Hope you're having a good day sarge

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

@ the "power piss"

guess it was a big one ehhhh???

Hope you're having a good day sarge

Not even going to comment

Thank you!! I hope you're enjoying the Tuesday as well!!

 

[ck2006]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

@ the "power piss"

guess it was a big one ehhhh???

Hope you're having a good day sarge

hee hee, I was going to say something to, but...... LOL!

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

hee hee, I was going to say something to, but...... LOL!

You ladies are funny

*NOTES*

I am/was friggin' STARVING

Food's been low/off today.

Destroying a large plate of a good medium size sweet 'tato with 1.5 chicken breasts (8 oz maybe), with olive oil and sea salt... and i'm outa milk, blah... it's like a cutting meal... oh well, more food to come later

Need to pick up some whey too, outa that.

 

[al420]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

This is starting to look like Bunnys log - lol - 1 day and 3 pages!

Eat a bunch today/tonight Sarge - you gotta squat and deadlift tomorrow and it ain't gonna be easy w/ no fuel.

 

[anotherbutters]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

How long did it take for your old log to get to 72 pages? A couple of weeks?

Good luck on the new regime.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

This is starting to look like Bunnys log - lol - 1 day and 3 pages!

Eat a bunch today/tonight Sarge - you gotta squat and deadlift tomorrow and it ain't gonna be easy w/ no fuel.

I JUST realized that tomorrow / tomorrow night is uhh... well, BIG work "night" / putting on a Seminar.

If I can't get the workout in afternoonish at some point (unlikely event).

I will push it back and line up everything else in order, i'm sure this will happen again, i don't mind lifting on weekends so it's not a big deal... I dont' think

How long did it take for your old log to get to 72 pages? A couple of weeks?

Good luck on the new regime.

7 months lol

Thanks!!

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Good plan. Shifting to Thursday-Saturday this week, then back to MWF next week shouldn't be much of a problem since you're just in the first week of working back up to your maxes.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Good plan. Shifting to Thursday-Saturday this week, then back to MWF next week shouldn't be much of a problem since you're just in the first week of working back up to your maxes.

I was just going to keep going Tues-Thurs-Sat

You think after the Saturday workout I'll be ready for Monday's?

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Yeah, like I said it's just a transition from week 1 to 2 rather than, say, 4 to 5 or other PR weeks. Taking the extra day and doing T-Th-Sa henceforth would obviously be fine too, but I was just mentioning that if you wanted to stick to MWF you could probably do so without much trouble at this point in the program.

 

[The Shadow]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Good job broly

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Yeah, like I said it's just a transition from week 1 to 2 rather than, say, 4 to 5 or other PR weeks. Taking the extra day and doing T-Th-Sa henceforth would obviously be fine too, but I was just mentioning that if you wanted to stick to MWF you could probably do so without much trouble at this point in the program.

Ok, gotcha... I KNOW i'm going to be out of state a few times in the upcoming months and will have to adjust then... or hope there is a quality (more than a closet hotel gym with dinky DB's) gym near by... eh, i'll figure it out then

So I'll aim for a Monday workout pending Ridonculous soreness from Saturday's workout

Good job broly

Thanks man!

 

[ErikZ]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I wouldn't run the 5x5 for the soleus muscles...
Its a program designed to strictly work the flexor digitorum profundus.

Anyway, good luck

Just kidding, gl sarge its a great program !

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log



Thanks bro!

 

[fortunatesun]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

My legs are REALLY fecking sore today, lol ... i'm very surprized because after squats they felt perfectly fine.

This goes away by using inverse logic. Work them hard through your pain and stiffness until you've conditioned them to accept the increased workload. They'll feel much better afterwards. (Or maybe not. ) Of course you get to reward yourself with a deload and you come back stronger than ever..
More importantly, your soleus will thank you for it.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

This goes away by using inverse logic. Work them hard through your pain and stiffness until you've conditioned them to accept the increased workload. They'll feel much better afterwards. (Or maybe not. ) Of course you get to reward yourself with a deload and you come back stronger than ever..
More importantly, your soleus will thank you for it.

I'm aware. I just like bitching and I was really surprized because it was supposed to be "easy" week

My legs need this abuse.. they've never been abused like this since high school track. And they're a large group of muscles and should be able to move some serious weight... which they don't. I welcome pain (in the non-injury type of way)

Yes, my soleous and gastrocnemious muscles will be JACKED bro... so HYYYUUUGEEEEE ... even tomorrow morning i bet they'll have gained 1.25 inches... each

 

[jpt]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

how's the shoulder and hip bro?

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

how's the shoulder and hip bro?

ALOT better. The shoulder - i think all the imflamation from the massuse poking around in there is down (but I am taking Diclofenac 75mg 2x ED... left over from 9/2005... NSAI).

The Hip - Felt perfect the other day, the left side feels slightly odd again, no pain thankfully... still need to see the chiro and have him line me up, my back is always outa wack

Thanks for asking!

lol... nice new avatar!

Legs still sore, lol ... damnit! should have gone for a walk or something yesterday Busy BUSY day... at work, prepping for a Seminar tonight, ect.

203.5lbs this am after Power Piss Hoooooooooooooooo {From here on will be known as the PPH} (Thunder Cat impersenation)

 

[jpt]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol... nice new avatar!

yeah i was little drunk playing beer pong a few weeks ago....
but that was a special occassion... 4th of july

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

yeah i was little drunk playing beer pong a few weeks ago....
but that was a special occassion... 4th of july

lol, werd.

We call it Beruit round des pahts

 

[jpt]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

HAAAAAAAAAAAAA!!! i call it beirut too.....but i figured most people would look at me like a freak if i said that. i hate the words beer pong.....

i have a shirt that says beirut king my bar has a tourny twice a year...lost in the finals 4 times over the past 3 years... maybe this year i'll win

 

[al420]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sorry to ask, but what the hell is beirut?

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sorry to ask, but what the hell is beirut?

http://beirut-guide.com/

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I was just going to post*this*
Have a great day at the seminar Another day rest before Day 2 of the 5x5 tomorrow eh? I am trying my best NOT to jack your new log even though I know i was given permission (thank you).
@ PPH! Holding steady at the 200+ eh? Nice. How are you feeling physically from the food/diet? Bigger, bloated .. I know you said the clothes are tight, but that doesn't tell me how YOU are feeling ya dig?

HHD!

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I was just going to post*this*
Have a great day at the seminar Another day rest before Day 2 of the 5x5 tomorrow eh? I am trying my best NOT to jack your new log even though I know i was given permission (thank you).
@ PPH! Holding steady at the 200+ eh? Nice. How are you feeling physically from the food/diet? Bigger, bloated .. I know you said the clothes are tight, but that doesn't tell me how YOU are feeling ya dig?

HHD!

lol... of course you were going to post that CLONEEEEE!

Jack it anyday sweet

yes... another rest day, well needed... lol, not really, I wanna lift

Yes I am holding steady > 200 lbs I'm feeling great. I am more comfortable and like myself less "watery" though, but can't have the best of both worlds

I NEED to cook tonight, bad. Not sure if i'll have time late after the seminar though, mudda faulker!

I'mstressed.com/can'twaitfortheweekend.gif

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

FS is right about your legs becoming conditioned; you'll just have to get used to getting stronger/bigger without the DOMS. I honestly don't remember having the proverbial "raging DOMS" except after my first Monday of the program. I'll give you 10,000 of these special green dots people seem to like if your legs don't feel better after some light Wednesday squatting*.




*Offer not valid for spinal erectors.

 

[ChinkNasty]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sarge how old is you?

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

FS is right about your legs becoming conditioned; you'll just have to get used to getting stronger/bigger without the DOMS. I honestly don't remember having the proverbial "raging DOMS" except after my first Monday of the program. I'll give you 10,000 of these special green dots people seem to like if your legs don't feel better after some light Wednesday squatting*.
*Offer not valid for spinal erectors.

DOMS is a bitch... I hate her

It seems as though you've "won" already just after typing because as said before I just ended a long day and i'm going to bed, lol... no wednesday workout, tomorrow... remember? Thurs & Sat then back to Monday if feelin' tip top... if not i'll keep rollin' with T-T-S workouts

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sarge how old is [are] you?

If you can tell me in what way it will better you as a person for knowing, I will tell you

 

[ChinkNasty]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

If you can tell me in what way it will better you as a person for knowing, I will tell you

great question, I have no clue

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

great question, I have no clue

I'm exhausted and maybe a little cranky, lol... wanted to see what you'd say. I really see no reason other than for "comparision" I guess or to "judge" me but whatever...

I've been on this Earth for twenty two years and three quarters

lol... I didn't give ya digits either

 

[sbt2082]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Dropping by to say "good evening"

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

It seems as though you've "won" already just after typing because as said before I just ended a long day and i'm going to bed, lol... no wednesday workout, tomorrow... remember? Thurs & Sat then back to Monday if feelin' tip top... if not i'll keep rollin' with T-T-S workouts

lol, at this point I equate front/light squatting with Wednesday to such an extent that I completely neglected your schedule change. The offer (it's not a bet...if your legs feel good the only thing I get is the satisfaction of being right ) still stands for your Thursday workout, then. I think you'll be quite surprised and happy by what your legs can handle with the volume spread out over three days.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol, at this point I equate front/light squatting with Wednesday to such an extent that I completely neglected your schedule change. The offer (it's not a bet...if your legs feel good the only thing I get is the satisfaction of being right ) still stands for your Thursday workout, then. I think you'll be quite surprised and happy by what your legs can handle with the volume spread out over three days.

I am not doubting you by any means. I readily subscribe to the thought of more frequent training (ESPECIALLY regarding legs) will yield a much better recovery time when conditioned.

I hope you're right too

I think I should have gotten some light active recovery in yesterday though. They are a bit sore today but not of the same intenseness as yesterday's soreness.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

CS:

wait, wait... Front squats you say? Is that standard??

I have nothing against them, infact I enjoy them... but I don't think i've ever tried more than a couple sets, lol.

Also...

Since squats are light... would it be good practice to do Deads, PP's, THEN squats... in that order?... from most taxing to least..

Thoughts on that?

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Dropping by to say "good evening"

Buenas noches chica

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

No, fronts are just a common substitute for light back squats on Wednesdays, especially if you're doing the Oly lifts elsewhere in the program. Everyone seems to find that they're a bit more taxing than light back squats, which means you might have a bit less left for deads.

To be honest, I've never done front squats for an extended period. I started doing them at the beginning of my last 5x5-style ('twas a 3x8) program but didn't get comfortable with the form, which in turn caused some weird positions at the bottom and knee pain. My back squat stance is pretty narrow and I get plenty of quad work from them and deads, so I decided not to risk an injury and just went back to back squats. With some wrist flexibility work and my newly arrived Oly shoes I'll probably be giving fronts a try again at some point, but I'm rambling/hijacking... Basically, they're not essential and probably not something you should worry about incorporating on a first run of the program.

As for the order, the ~80% squats are a good full-body warmup that shouldn't leave you too drained for deads/OHP. Some people have swapped the order of OHP and deads (the two PR lifts for the day), but I've never seen deads first.

 

[al420]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

http://beirut-guide.com/

WOW.

I ran into my wife and tried to explain it to her...... she wanted to know why I was "looking up drinking games on the internet?"

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks CS, excellent reply... just what I was looking for Thanks bor.

WOW.

I ran into my wife and tried to explain it to her...... she wanted to know why I was "looking up drinking games on the internet?"

... I can imagine.

 

[al420]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Hope your ready for today.................... KILL THAT SHIT

 

[sbt2082]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Good afternoon there Sarge!!!

And how is the weather up in the NOrtheast today???
I'm sure not 100's like here

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Good afternoon there Sarge!!!

And how is the weather up in the NOrtheast today???
I'm sure not 100's like here

Howdy! Fair... hot in the sun... perfect in the shade... high 80-90's I think, i don't really have much of an idea though, lol ...not outside much.

Hope your ready for today.................... KILL THAT SHIT

I'm always ready to train

 

[mightyT44]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nice job, rock steady bro

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I'm going to preface tonights workout with my diet for the past few days was SHIT... got 2 quality meals in with some muching inbetween. Hetic work schedule... back on point tonight/tomorrow with fresh supply of groceries that I was in dire need of as well.

I was looking forward to the deads... until I realized I had never done more than a 4 rep set I think... and no more than probably 8 total reps, LOL! ... after that thought I went, "HOLY SHIT, tonights workouts going to be rough"

... here we go...



8/10/06

Wed. (THURSDAY) Workout

Start Time: 6:18pm

Squat:

107x5
145x5 (supposed to be 135 but I realized after I did it, i looked at my notebook and went.."ah shit")
160x5
160x5
(wanted to do the last sets in one, lol...they felt Nyyyyioce)

BTN Push Press:

72x5 (Supposed to be 73)
87x5 (supposed to be 88)
102x5
117x5

(Felt nice and warmed up... nothing was really taxing SO FAR... )

Deadlift:

207x5 (supposed to be 209)
250x3 (grip failed.. strapped up quick) x 2
292x5
{5-7 minute break here ... friggin' exhausted}
335x4 ... x 1 ... switched to over/under grip went back and pulled the bitch up ... wow, DL volume kicked my ass

End Time: 7:05pm

I really don't want to have to go over/under the whole time... I don't think it will be too detremental to use it for my last set in its entirety.. no?

Yes, I now know and beleive, I need serious grip strength training.

EAT SARGE...EAAAAAAAAAAAAAAAT, cooking up food tonight, haven't had my pre cooked meats in about 3 days damnit!

CS: My Erectors are TOAST... actually right now i'm begining to get feeling back there now, lol... they hurt on the drive home for sure. Legs feel great

Weightage: 205.0 @ 8:00pm

I don't see 215+ being a problem in the next few months... except for mentally, and by way of fat storage if it comes to that, mandatory HIIT workouts on off days, lol.

Comment I received tonight:

"Dude, you're busting out of your shirt" ... me: "I know" ... lol, it's a size Medium from this past winter. When I purchased the T... it was a tad tight... now it's just Ridonculous, aparently and needs to be put in a bag for storage

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nice job, rock steady bro

Thanks mightyT44!

 

[ProtienFiend]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Hey brotha,

Just wondering why your squat is so low? Is it a recent addition to your workout?

I only say that because you're benching almost as much, and your deadlift is much higher.

PF

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Because i've never truely "Trained" for a lift.

Just worked out... mostly BBing type routines. Not based around core lifts. Legs... never trained them consitantly.

Hence... the 5x5 I've just started

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Because i've never truely "Trained" for a lift.

Just worked out... mostly BBing type routines. Not based around core lifts. Legs... never trained them consitantly.

Hence... the 5x5 I've just started

Didn't you say today was light squat day?

Anyway, don't sweat the w/o sweets ... you can't train with out fuel & you were def. lacking in that area, so rectify the situation and COOK some

If you gave maxmial effort then be proud of that. Next workout will be better

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Didn't you say today was light squat day?

Anyway, don't sweat the w/o sweets ... you can't train with out fuel & you were def. lacking in that area, so rectify the situation and COOK some

If you gave maxmial effort then be proud of that. Next workout will be better

yah it was light squat day (2nd workout in week = light squats) go check out the previous squat session, not that it was uber ridiculous.. but felt hella heavier, and was a little bit .. only 4 sets today too.

Thank you ... means alot, and yah, i gotta get my ass moving time to cook!

 

[jpt]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

good workout bro!

embrace the fat.....your bulking and doing 5x5.....strength and size is the main concern here right??? get to it!!!!!!! there will always be time to diet and shed the bf

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

good workout bro!

embrace the fat.....your bulking and doing 5x5.....strength and size is the main concern here right??? get to it!!!!!!! there will always be time to diet and shed the bf

Thanks maing!

lol.. NO... there will be NO embracing the fat

Former fat kid here... fat comes easy, I want strength and muscle, not a tire round my torso.. or a "Bench Belly"

Read my goals on post 1 again bro It's up to me, i just gotta eat... now what I choose to eat will determine the amount of additional FAT i'll put on... minimal to none is goal... muscle and strength numero uno.

I started winter cutting diet at a FAT 196 or so I think... ended the cut at 189 ... MUCH different composition, loosing fat and gaining muscle I can do... it comes down to diet. I also trained my ass off... for what? lol, couldn't tell you, but i gained muscle and lost fat

 

[Tweakle]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

yeah, the fat can stay on Jared from subway.. there's no need to eat yourself into fat pants when gaining strength

good start, be interesting to see where it takes you.. deads are a lot stronger than squats, be careful not to let the ratio get too out of whack or you might end up stiff legging everything you pull

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

yeah, the fat can stay on Jared from subway.. there's no need to eat yourself into fat pants when gaining strength

good start, be interesting to see where it takes you.. deads are a lot stronger than squats, be careful not to let the ratio get too out of whack or you might end up stiff legging everything you pull

lol @ Jared ... that's a good one!!

Thanks... yes, it will be interesting for sure!!

 

[al420]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I was trying to tell ya..... Wed's for me are cake squats, so-so military, deads are self descriptive.... after all the work before it makes the deads so tough - way to strap in/over under....whatever it takes to get it up.

I did a 9 week 5x5 on 2200 cals a day so it can be done. You may miss a lift or two, for me mainly on bench, but it can be done.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I was trying to tell ya..... Wed's for me are cake squats, so-so military, deads are self descriptive.... after all the work before it makes the deads so tough - way to strap in/over under....whatever it takes to get it up.

I did a 9 week 5x5 on 2200 cals a day so it can be done. You may miss a lift or two, for me mainly on bench, but it can be done.

Weds went well, hell yah... for sure the squats and PP were like cake. I think i underestimated my PP max a good amount though we will see what happens around week 4+ though. Deads...hopefully with eating back on track should go much better

Ok, cool (i don't remember your stats though so 2200... i will assume you mean a caloric deficit.. or "maintenace" level).

Yah... clean eating and lots of it is my goal!

Carbed up with some pizza last night... left the newcastles alone in the fridge though, lol... milk instead

And topped it off with a handful of almonds.

Update:

Finally, first time in about 3 days i think now... i've had a quality Meal #1 ... cooked up 5 eggs and 1.5 cups of oats... 16 oz whole milk, bout 6-8oz OJ ... some ketchup on the eggs... some honey on the oats.

Weight 205.0 lbs post PPH ... before eating

 

[ck2006]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Weds went well, hell yah... for sure the squats and PP were like cake. I think i underestimated my PP max a good amount though we will see what happens around week 4+ though. Deads...hopefully with eating back on track should go much better

Ok, cool (i don't remember your stats though so 2200... i will assume you mean a caloric deficit.. or "maintenace" level).

Yah... clean eating and lots of it is my goal!

Carbed up with some pizza last night... left the newcastles alone in the fridge though, lol... milk instead

And topped it off with a handful of almonds.

Update:

Finally, first time in about 3 days i think now... i've had a quality Meal #1 ... cooked up 5 eggs and 1.5 cups of oats... 16 oz whole milk, bout 6-8oz OJ ... some ketchup on the eggs... some honey on the oats.

Weight 205.0 lbs post PPH ... before eating

Meal 1 down, how many more to go??? and what are they going to be, hmmmmm???? write them down!

oh yeah, good morning, hope you have a wonderful day!

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Meal 1 down, how many more to go??? and what are they going to be, hmmmmm???? write them down!

oh yeah, good morning, hope you have a wonderful day!

I don't really keep track as long as I'm getting quality food in every couple hours

Thank you... Top o the mornin' to ya! TGIF back at cha!

 

[jpt]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

what's good sarge!

i didn't mean to eat ice cream all day when i wrote "embrace the fat" i basically meant putting on some size there will prob be some fat to go along with it...and that is not a big deal.

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Update:

Finally, first time in about 3 days i think now... i've had a quality Meal #1 ... cooked up 5 eggs and 1.5 cups of oats... 16 oz whole milk, bout 6-8oz OJ ... some ketchup on the eggs... some honey on the oats.

Weight 205.0 lbs post PPH ... before eating

Finally, don't make me lay the smack down.

Hope you prepped some food last night oh & ...

TGIMFF!!! ​

 

[mm107]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Whats up SGT.

DEF listen to bunny and prepare food for work/trips/etc.

i even pakced ham/turkey rolls (4) for my six flags trip...

Just got done reading the whole damn lol it grew quick as hell bro lol

keep up the great work, what did u work upto on the DL?

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

what's good sarge!

i didn't mean to eat ice cream all day when i wrote "embrace the fat" i basically meant putting on some size there will prob be some fat to go along with it...and that is not a big deal.

ACTUALLYYYYYYYYYYYY... i forgot to mention i had probably 10 oz. of a milkshake after the pizza last night, i look and feel good this morning so my muscles ate it up after the Deadlifts! Thanks for reminding me to mention that!

Whats up SGT.

DEF listen to bunny and prepare food for work/trips/etc.

i even pakced ham/turkey rolls (4) for my six flags trip...

Just got done reading the whole damn lol it grew quick as hell bro lol

keep up the great work, what did u work upto on the DL?

What's crackin' brutha!?

Yes, deff... i have ANPB, almonds, whey, whole milk here for meal #2 soon... #3 is i dunno, yet. Tonight is off day, i have to cook... didn't get to it last night so no chicken unless i go out to lunch (a very good possiblity... and what i'm counting on).

nice bro!! lol... did you put some ice in that fanny pack to carry the food around too

"work up to" on the DL???... i'm not sure what you're asking bro... i just did what the spread had layed out.

Thanks broseph!!!