Sarge's Lifting Chronicles 2006-2007

[SgtSlaughter]

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

Week 4 Day 3

Training

Start Time: 6:12pm

Oly Squat
115x5
145x5
200x5
235x3 (Let the PR's Begin )
172x8

*Note: Squats went perfect!!! VERY happy with them... could have gotten 2 more reps at least out of the 235*

*Note Part II:... spinal erectors were TOAST during and after these... sat down for a bit.... didn't unload right away, lol... and I was good... Didn't have to bust out the belt for rows either... giving myself rest time pays off*

Bench
97x5
120x5
145x5
170x5
200x3 (WOW... 2nd rep was a battle.. adjusted a bit and banged out the 3rd)
145x8

90* Row
85x5
102x5
122x5
145x5
170x4 (opps, lol... apparently, it was like pie...MMMM )
123x8

time check 7:15pm

Bodyweight Dips
1x8
1x6
1x5

*minimal rest as usual... P.S. I despise the dip bar set up that's my gym has... the previous gym i was a member of had a sweet one like Tweakles gym (exactly like it...fat bars, angled out), I think I may go back there when my membership contract is up for a change of scenery again too </randomthought>*

For Hyyyuge Gunnzzzzz - DB Hammer Curls
30's for 8
40's for 8
45's for 6 or 8 ... i dunno, I did alternating on this one to give myself a break and lost count.
1 set of Cable e-z bar curls of 120lbs for 8

Trifectas via "V" bar pressdowns
90x8
110x8
120x8

End Time 7:36pm

Rating: I feel friggin' awesome... great workout!!! Haven't been able to say that for awhile... I don't know why... but It was just went very well!

 

[*Bunny*]

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

Rating: I feel friggin' awesome... great workout!!! Haven't been able to say that for awhile... I don't know why... but It was just went very well!

NICE B-Sarge!!!!!
That is fantastic to here, I am SO HAPPY! to read you type (hear you say just doesn't make sense lol) that...

Lookatchu trying to be like me with those PR's today ... Bravo!
My chicken is beeping, oven , need to unload lol.

NICE workout!!!!!!!!!!!!!!!

 

[SgtSlaughter]

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

NICE B-Sarge!!!!!
That is fantastic to here, I am SO HAPPY! to read you type (hear you say just doesn't make sense lol) that...

Lookatchu trying to be like me with those PR's today ... Bravo!
My chicken is beeping, oven , need to unload lol.

NICE workout!!!!!!!!!!!!!!!

ThANK YOU *B_Bunny*!!

hehe... well from this week on it's either hit the PR's or be crushed

I may drop the bench increment to 2lbs (just use OLY spring collars..1lb each.) from now on... or switch things up and do bench before squat... dunno yet... I was scared on that 2nd rep though i'm not going to lie, prolly what made the 3rd rep go easier, LOL!

haha, ok... go get the food!!!


<---

 

[Cynical Simian]

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

Nice work. Good call on taking the time you need for rest between sets. Not dicking around and working at a good pace is fine, especially on the earlier sets, but don't rush on those last couple sets.

IMO, microloading is the way to go on bench. Going up by, say, 2 pounds one week, 3 the next (or 2.5 per week if you get some microplates), will add up, even if it doesn't seem like much. If you keep up the progress for a few months, which a lot of people seem to do on their first run, you'll be very close to putting up two plates for 5 by the end.

 

[al420]

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

Good job Sarge - rest is really key to this program. I'm glad you're giving it to yourself. Nice job on the PR bro. Squatting is just so much damn fun!

 

[SgtSlaughter]

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

Nice work. Good call on taking the time you need for rest between sets. Not dicking around and working at a good pace is fine, especially on the earlier sets, but don't rush on those last couple sets.

IMO, microloading is the way to go on bench. Going up by, say, 2 pounds one week, 3 the next (or 2.5 per week if you get some microplates), will add up, even if it doesn't seem like much. If you keep up the progress for a few months, which a lot of people seem to do on their first run, you'll be very close to putting up two plates for 5 by the end.

Thanks.. yah, I gotta remind myself if my lower back doesn't next time

Microloading is definetly going to be in full effect soon, lol... WOOHOO, u know how to reach me... LOL! 2 plates for reps would be sweet

I despise the people I see in the banging 225 for 1/2 reps... and I loath the bros doing 315 on incline full ROM, LOL... diesel. I'll be there some day.

I've been abusing my chest since around Jan '06 ... I have a feeling it will need a break or another change of pace... triples maybe in a month.

Good job Sarge - rest is really key to this program. I'm glad you're giving it to yourself. Nice job on the PR bro. Squatting is just so much damn fun!

Thanks man!

lol... yes it is!! So long as I remember to widen my stance so I can sit down in the hole really well I catch myself doing narrow shoulder/a little less than shoulder width...but I can't go ATF like that

 

[Protobuilder]

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

Great workout, Sarge. Sounds like your energy is high too, so things are going well recovery-wise.

Rest time will do miracles. LoL An extra 30 seconds is worth it if it helps you get your reps w/ good form.

You know your program better than I do, but are you supposed to be peaking to 1x5 on all three exercises? None of my business really, just curious. I think it'd be real tough to hit a 1x5 max on squat, then bench, then row. LoL

Great job overall bro!

 

[SgtSlaughter]

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

Great workout, Sarge. Sounds like your energy is high too, so things are going well recovery-wise.

Rest time will do miracles. LoL An extra 30 seconds is worth it if it helps you get your reps w/ good form.

You know your program better than I do, but are you supposed to be peaking to 1x5 on all three exercises? None of my business really, just curious. I think it'd be real tough to hit a 1x5 max on squat, then bench, then row. LoL

Great job overall bro!

As long as I get my carbs in before lifting I'm good to go Mental mood/stress is another beast I tame daily, lol.

Recovery is on point I think... not sure how to gauge it. I'm ready to train 24/7 for the most part, lol ... ok, ok... a few hours after training then i'm ready to go again

Hmm... peaking 1x5? I'm sure someone else could answer better than I but i'll try. I'm doing (for the most part) the standard Bill Star 5x5

Day 1 5x5 day
Day 2 4x5 and light squat day
day 3 max 2nd to last sets are three reps PR's now... then back off set

and then on day one i'll do 5 reps of the new weight.

.. I tried. Hope it made some sense.

Thanks bro!!! Ok, I got ya... i'll have to take my time when i'm really feelin' it then and hit it hard.

 

[jpt]

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

What, No broccoli?!

Have a great day training today

haha...was just wondering the same thing...where the hell is the broccoli?

 

[ck2006]

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

Good morning, have a good one!