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Sarge's Lifting Chronicles 2006-2007
- Thread starter SgtSlaughter
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SgtSlaughter
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
killed... incoming slaughterage... typing up the damage nowjpt said:
...i'll read it laterSgtSlaughter
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Week 2 Day 3 - Bill Star 5x5
AM Weigh in after PPH: 205.5 lbs
(extra day of rest due to no sleep and then sleep all day yesterday, lol)
woke up early on today (Sunday)...wtf lol... good though cuz the gym was MINE!! ALLLL MINE BWAHAHAHAHA
Start Time: 10:43am
5 minute incline walk on treadmill warm up.
OLY Squat
110x5
137x5
165x5
190x5 (almost did 190lb good mornings
... took longer rest before hittin' 225)
225x5
164x8 (tough repping them out...my spinal erectors are bitch asses)
*Notes*... the Deads are wrecking Havoc on my spinal erectors
... they need abuse but it's deff making my squats harder...even with an extra day off.
Flat Bench
92x5
115x5
137x5
160x5
190x3 (last rep form was a tad shittier than previous sets... hard, but i locked it out.)
137x8
GP Rows
77x5
97x5
117x5
137x5
160x5
Like pie... extra 2 reps cuz I could
117x8
Took more sittin' down and streching breaks here cuz my spinal erectors were talkin' serious smack.... then grabbed my balls and just flew through it and got it over with.
Bodyweight Dips (still VERY new to me)
8 reps
6 "
8 "
Took enough rest to catch my breath.... took more after 2nd set and got 8 reps on third. Right Rotator hurts ... gotta check form. Keep elbows INNNNN!!
Fluff Stuff {tm}
"V" Bar Cable Press Downs
90lbs x 8
110lbs x 10
130lbs x 8
Reverse Barbell Curls
30lbs x 8
35lbs x 8
40lbs x 8
Random Ideer:
DB Holds
60's for 30 "mississippi seconds"
70's for 30 "mississippi seconds"
80's for 27 "mississippi seconds"
90's for 19 "mississippi seconds"
End Time: 12:01pm
Workout Rating: I don't look forward to lifting anymore, lol... these are kicking my ASS
Week 2 Day 3 - Bill Star 5x5
AM Weigh in after PPH: 205.5 lbs
(extra day of rest due to no sleep and then sleep all day yesterday, lol)
woke up early on today (Sunday)...wtf lol... good though cuz the gym was MINE!! ALLLL MINE BWAHAHAHAHA
Start Time: 10:43am
5 minute incline walk on treadmill warm up.
OLY Squat
110x5
137x5
165x5
190x5 (almost did 190lb good mornings
... took longer rest before hittin' 225)225x5
164x8 (tough repping them out...my spinal erectors are bitch asses)
*Notes*... the Deads are wrecking Havoc on my spinal erectors
... they need abuse but it's deff making my squats harder...even with an extra day off.Flat Bench
92x5
115x5
137x5
160x5
190x3 (last rep form was a tad shittier than previous sets... hard, but i locked it out.)
137x8
GP Rows
77x5
97x5
117x5
137x5
160x5
Like pie... extra 2 reps cuz I could 117x8
Took more sittin' down and streching breaks here cuz my spinal erectors were talkin' serious smack.... then grabbed my balls and just flew through it and got it over with.
Bodyweight Dips (still VERY new to me)
8 reps
6 "
8 "
Took enough rest to catch my breath.... took more after 2nd set and got 8 reps on third. Right Rotator hurts ... gotta check form. Keep elbows INNNNN!!
Fluff Stuff {tm}
"V" Bar Cable Press Downs
90lbs x 8
110lbs x 10
130lbs x 8
Reverse Barbell Curls
30lbs x 8
35lbs x 8
40lbs x 8
Random Ideer:
DB Holds
60's for 30 "mississippi seconds"
70's for 30 "mississippi seconds"
80's for 27 "mississippi seconds"
90's for 19 "mississippi seconds"
End Time: 12:01pm
Workout Rating: I don't look forward to lifting anymore, lol... these are kicking my ASS
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Up early is quarter to 11? lol You crazy boy. You're getting up with me next time, I was walking to the gym @ 6:30 
I was all like, "Don't touch my squat rack punks..."
(no one was there to nab it, the smith was open for 'way above parallel' squats if they needed it 
)
@ erectors being "bitch asses" .. they will strengthen
If deads are affecting your other lifts, I'm curious how you guys adjust... do you ride it out? Or adjust your #'s to avoid this from happening? Esp. if it's not making your workouts fun & enjoyable.
Nice on on locking out the Bench Sarge
Love that you & my friend Mr. Rows are becoming good friends
Hmm, wonder what people in the gym say when you fondle yourself ... grabbed your bawls. Get it boy! 
WATCH the form on the DIPS ... I think I have developed some perm. scar tissue near the pec minor tie ins from doing unassisted dips. And my form pretty friggin good if you ask me. I have to start doing compression work to see if I can help release the clusterphuck going in there.
DB holds... Are theyhanging at your sides as if to provide a stretch ?
Great job on getting in & getting it done !
Up early is quarter to 11? lol You crazy boy. You're getting up with me next time, I was walking to the gym @ 6:30
I was all like, "Don't touch my squat rack punks..."
(no one was there to nab it, the smith was open for 'way above parallel' squats if they needed it ) @ erectors being "bitch asses" .. they will strengthen If deads are affecting your other lifts, I'm curious how you guys adjust... do you ride it out? Or adjust your #'s to avoid this from happening? Esp. if it's not making your workouts fun & enjoyable.
Nice on on locking out the Bench Sarge
Love that you & my friend Mr. Rows are becoming good friends
Hmm, wonder what people in the gym say when you fondle yourself ...
grabbed your bawls. Get it boy! WATCH the form on the DIPS ... I think I have developed some perm. scar tissue near the pec minor tie ins from doing unassisted dips. And my form pretty friggin good if you ask me. I have to start doing compression work to see if I can help release the clusterphuck going in there.
DB holds... Are theyhanging at your sides as if to provide a stretch ?
Great job on getting in & getting it done !
needtogetaas
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
looking like a
looking like a
BiggT
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I was laughing when you said you hit the gym "early" at 10:43 AM too, lol. Nice workout......deadlifts can be tricky to manage for a natural puller. Like you, I have always had a dispropotionately strong deadlift. Leverage-wise, I was just built to pull, and it can blow you out handling all that weight if you don't manage it correctly. I either save them for a peaking phase and just train all olympic lifts or I alternate them weekly w/ an olympic lift.
Since you're doing the single factor program, I won't talk about loading and deloading/peaking. I forget if you were good enough at the olympic lifts or not, you'll have to refresh my memory. What you may want to do is deadlift heavy one week, then the next week do power cleans from the floor followed by clean pulls from the floor (if you suck at power cleans, make it clean pulls from the floor followed by jump shrugs from the rack).....I typically HATE to advise somebody just beginning this type of training to start alternating shit in and out, but there are always individual exceptions, and while you were blessed with a good deadlift, it is so much more weight than you use on anything else, it will drive you into the ground quick if you mismanage the workload.
Also, before I forget, nice job on the rows....it's nice to see somebody with a good bench:row ratio, keep getting better at the rows and it drives the bench up, which grows your shoulder girdle like crazy.
I was laughing when you said you hit the gym "early" at 10:43 AM too, lol. Nice workout......deadlifts can be tricky to manage for a natural puller. Like you, I have always had a dispropotionately strong deadlift. Leverage-wise, I was just built to pull, and it can blow you out handling all that weight if you don't manage it correctly. I either save them for a peaking phase and just train all olympic lifts or I alternate them weekly w/ an olympic lift.
Since you're doing the single factor program, I won't talk about loading and deloading/peaking. I forget if you were good enough at the olympic lifts or not, you'll have to refresh my memory. What you may want to do is deadlift heavy one week, then the next week do power cleans from the floor followed by clean pulls from the floor (if you suck at power cleans, make it clean pulls from the floor followed by jump shrugs from the rack).....I typically HATE to advise somebody just beginning this type of training to start alternating shit in and out, but there are always individual exceptions, and while you were blessed with a good deadlift, it is so much more weight than you use on anything else, it will drive you into the ground quick if you mismanage the workload.
Also, before I forget, nice job on the rows....it's nice to see somebody with a good bench:row ratio, keep getting better at the rows and it drives the bench up, which grows your shoulder girdle like crazy.
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
If it's just some lingering erector fatigue and tenderness, that's par for the course on Day 3 (especially while you're changing plates for the rows ramp). One thing I find helpful is some active recovery on Thursday and maybe even before Friday's workout (assuming a MWF layout). Try a set or two of light, high-rep (10-15) hypers on Thursday when you do your cardio, or even some GMs with very light weight at home if you don't get to the gym.
Of course, if deads are blowing out your CNS even with the ramped sets, T's plan is the way to go.
If it's just some lingering erector fatigue and tenderness, that's par for the course on Day 3 (especially while you're changing plates for the rows ramp). One thing I find helpful is some active recovery on Thursday and maybe even before Friday's workout (assuming a MWF layout). Try a set or two of light, high-rep (10-15) hypers on Thursday when you do your cardio, or even some GMs with very light weight at home if you don't get to the gym.
Of course, if deads are blowing out your CNS even with the ramped sets, T's plan is the way to go.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
lol...nice I wanna see Buns'... Buns doin' ATF
... from behind preferably... or a side/rear angle would suffice
I dunno... but I like what BiggT said... and I really don't want to drive that lift... I mean, I can pull 405 out of the blue after not pulling at all for a month or so... fuck it, i may just drop it cuz it's killing me with the volume... and sub in Cleans like he said
... I think I will do it again and see how it goes though (another DL day next week)
I did get a few "OMG... is he Reeeally holding his balls like that in the open... right by that bench there!?!?"
Yeah, deff going to take my time with dips... i just wanted to get the hell out, lol
DB holds were not for strech purposes... for grip strength. On the last hold... 2 seconds after what i typed, it started peeling my fingers open... I need to work on grip.
Thank you *B_Bunny*
lol..Early... it's SUNDAY, come on now... you know i like my*Bunny* said:Up early is quarter to 11? lol You crazy boy. You're getting up with me next time, I was walking to the gym @ 6:30
I was all like, "Don't touch my squat rack punks..."
If deads are affecting your other lifts, I'm curious how you guys adjust... do you ride it out? Or adjust your #'s to avoid this from happening? Esp. if it's not making your workouts fun & enjoyable.
Nice on on locking out the Bench Sarge
Love that you & my friend Mr. Rows are becoming good friends
Hmm, wonder what people in the gym say when you fondle yourself ...
WATCH the form on the DIPS ... I think I have developed some perm. scar tissue near the pec minor tie ins from doing unassisted dips. And my form pretty friggin good if you ask me. I have to start doing compression work to see if I can help release the clusterphuck going in there.
DB holds... Are theyhanging at your sides as if to provide a stretch ?
Great job on getting in & getting it done !
lol...nice
I wanna see Buns'... Buns doin' ATF ... from behind preferably... or a side/rear angle would suffice
I dunno... but I like what BiggT said... and I really don't want to drive that lift... I mean, I can pull 405 out of the blue after not pulling at all for a month or so... fuck it, i may just drop it cuz it's killing me with the volume... and sub in Cleans like he said
... I think I will do it again and see how it goes though (another DL day next week)
I did get a few "OMG... is he Reeeally holding his balls like that in the open... right by that bench there!?!?"
Yeah, deff going to take my time with dips... i just wanted to get the hell out, lol
DB holds were not for strech purposes... for grip strength. On the last hold... 2 seconds after what i typed, it started peeling my fingers open... I need to work on grip.
Thank you *B_Bunny*
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