Sarge's Lifting Chronicles 2006-2007

[Cynical Simian]

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

Fucking spammers...

If the Pendlay rows work well, you should probably move deads to another day (at least in subsequent workouts). I've always pulled conventional, so I don't know how much less sumo deads hit the lumbars, but it doesn't make much sense to have your two heaviest pulls on the same day once you start increasing the weight.

 

[SgtSlaughter]

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

Agreed.

Preliminary GP Rowing goes well --> Deads in 2 or 3 days (probably on my Day5)

Preliminary GP Rowing Aborted --> T-bar --> Preliminary Deads today

Good?

 

[Cynical Simian]

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

That's what I was thinking.

Now that you're used to the ab work, it might be time to get into a set plan in terms of reps and frequency (maybe 2-3 days/week) and start adding weight. Start with a 2.5 on your chest and keep increasing the weight in 2.5-pound increments as you get stronger.

 

[mm107]

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

SGT, have you ever thought of pulling dead sumo style??

i recently switched and let me tell you, if you stay up, tight and scapulas back, majority of the lift is done with the legs. It honestly feels like a reverse squat sometimes....

just a thought for your back...

when i pull conventional, my back is involved BIG time

 

[SgtSlaughter]

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

CS: Good point. Will do, going to start with a 5lb though... I just can't hold the 2.5 and feel right, lol... I've done a set with 20lbs, so the sets with 5lbs I don't think i'll be over reaching.

MM: Sure have, and I've tried it. Well see how i do with rows. Now that i think of it... maybe i shouldn't throw too many things in the "bag" at first, go with the rows for a few weeks (if my back can hold up) and then start pulling heavy a couple times a month.

Trying to EASE back into things as best I can...

 

[mm107]

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

CS: Good point. Will do, going to start with a 5lb though... I just can't hold the 2.5 and feel right, lol... I've done a set with 20lbs, so the sets with 5lbs I don't think i'll be over reaching.

MM: Sure have, and I've tried it. Well see how i do with rows. Now that i think of it... maybe i shouldn't throw too many things in the "bag" at first, go with the rows for a few weeks (if my back can hold up) and then start pulling heavy a couple times a month.

Trying to EASE back into things as best I can...

u know ur body the best. smart plan

 

[SgtSlaughter]

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

Week 8 Day 2
TGIMFF
1.5.2007

6:30pm

GP Row: 95x8, 115x5, 135x5, 155x5, 175x5, 185x3, 205x4, 215x2 or 3*
*I think three... but third was sloppy, more like a bent over power clean minus the arms coming around, lol. pr?
... Felt good, SWEET! Lower back 100%, ZERO issues, no back pumps... wow, musta been the clean eating today, LOL... had my sodium on lock down.

ATG Front Squat: Barx10, 95x10, 115x10, 135x6 or 8
Feelin' goooooood, back felt it a tad but nothing immobilizing like before. WOOHOO!

Supersetted:
Decline Crunches: BWx10, +5x8, +5x8 ... like buttah
Lat Pull Downs: 120x8, 160x8, 180x7,1*
*Pause repped

Cardio: 10 minutes fast walk, treadmill @ 3.7 speed

7:40pm

 

[SgtSlaughter]

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

Week 8 Day 4
Sunday
1.7.2007

2:51pm

CGBP D2: Barx8, 115x9, 135x8, 155x8*
*I Feel weak on bench, thankfully I remind myself this is my light day and first week reaclimating and getting my strength back up, next week should be a little better

DB seated OHP: 50's for 5, 60's for 5, 65's for 5, 70's for 3*
* +2 1/2 reps that I can't count in good faith as doing a full rep 5 set

DB Decline: 70's for 8, 75's for 8, 80's for 8

Annnnnd delt stuff...
front and side raises

Rev. Peck Deck: 70x8, 80x8, 90x8

I didn't feel like doing cardio so thought I'd give floor pulling a go...

Super Speed Power Cleans: 95x8, 135x10, 135x5 or 8
... wanted to pass out after them

4:02pm

 

[JKurz1]

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

this weel bro 8 meals! no mote whoopsie forgot to eat.

 

[Gymgurl]

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

Morning my son.......lol....just droping by to say hi