Sarge's Lifting Chronicles 2006-2007

[SgtSlaughter]

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

lol @ the last dozen or so posts.
So the plan is an off week with some low-impact cardio? Sounds like a good one to me.
You've certainly earned a deload over these past 9 training weeks (even if it lasted a bit longer than 9 calendar weeks ) . Perhaps a poundage comparison post is in order.

Thanks bro... 'preciate it!

I don't think I've stopped since around February.. taken days off here and there, not sure though... lol, well c if I make it to the gym just to ride a bike, my tweak my diet instead on second thought.

Poundage comparision is good great idea!

 

[al420]

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

Stay away from those South Padre Hooka's

I know - Vegas is where it's at...............

 

[SgtSlaughter]

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

Working Weights Poundage Comparison (dug up from old log)

Push Pressing:
Started with 60lbs for a few reps 3-5
Worked up to 135 for a TOUGH 5
I've trained the Press Behind the Neck (BTN)
175x4 PR

Rows
170x3
180x2 & 3/4
190x 2 1/2 reps
185x1 seems like good middle ground to put in the spread.
215x2
205x5

Bench:
175x4
185x5
195x2 ... 3rd rep right shoulder said "FAHK YOU SARGE"... racked it...
... I HATE BB Bench
205x3x3 is my only PR, lol
... But it is CLOSE GRIP BENCH PRESSING now, ONLY.

(201.5lbs or something like that this am after fluid release)
WOOHOO haven't dipped below 200.0 for a bit... good stuff

Fluctuating between 215-220 lbs

Squats
Almost ATF, at or just below parallel:
135x5
185x5
225x5
... pretty tired by here (from yesterday probably, and low food intake maybe?)
belted up:
245x4
.. Started leaning forward on last rep, form suffered. Hadn't tried to squat over 205lbs says my written log since a june (knee was funkt before that, consistent leg training is fairly new to my body)... surprised I repped 225 x 5 easily actually... motivation went down the shitter after that lol... probably cuz I was astonished it went so nicely

265x5 ATF

I know for a fact I wasn't squating OLY like I do now, I basically started over with that

here's another from the end of July 2006:

Sunday 7/30/06 workout

DB Incline: 50x5, 60x5
DB Flat: 60x5, 70x5, 80x5
BB Flat working up to a max of sorts even after my "escapades" (sp?!) lol
95x5
135x5
155x3
185x3
205x4 (all the way down?!... *note I wrote down*) ...aka, 3/4 reps? who knows now.

BB Flat bench didn't hurt my shoulder like it used too, it felt good... I'm looking forward to working with that more soon

Cleans:
Bar x infinity
135x5
155x3
185x3
205x2
215x1
135x3 x 3 (OHP ???... i dunno... just felt like throwing it up there aparently lol)

Deads...haven't trained them really yet. Old PR is 405x2 ... been working with low to mid 300's when I did them.

I think that's it.

 

[pitbullrocco]

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

dude. sarge. man, take a break. yes, deloading might be a good idea.....but i like the 7 day low cardio idea better......trust me, i did this the last two 6 week blocks i did and it makes a world of difference.....

and heat your muscles....you'll be amazed what your back feels like after sleeping on a heated blanket for just one night.....

sounds like you just might need some poon too.

 

[BiggT]

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

I agree, a deload is in order....even a total week away from weights might not be bad.....and be careful with that Ms. DVD, not to be judgmental, but she sounds like she'll cost you a trip to the clinic and a co-pay for some Zythromax.

 

[SgtSlaughter]

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

Thanks guys.

Yeah the comparision was disappointing on the big lifts.

I'm really surprized with the Push Presses...that's a big increase overhead.

Whole week off from weights should do wonders, hopefully. I'd like to think there's alot more in me... just really need a break this type of training kicks your ass no matter what.

Plugging my numbers back into the spread was a moral boost to see my 1 rep max jump

Test Weight Reps Achieved (<12) 1RM 5RM
Squat 265 5 298 265
CGBP Bench 205 5 231 205
Row 205 5 231 205
Dead 340 3 360 320
Push Press 175 4 191 170

Ok, not as bad as I thought... BUT my working weights need work... and will go up... deload is a must, agreed 200%. My body better thank me. lol

I agree, a deload is in order....even a total week away from weights might not be bad.....and be careful with that Ms. DVD, not to be judgmental, but she sounds like she'll cost you a trip to the clinic and a co-pay for some Zythromax.

That bitch passed out on me Probably just as well... had 3 power outages tonight.

After a full no weight deload, how far back do I need to reset? a week... 2?

 

[Cynical Simian]

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

Yeah the comparision was disappointing on the big lifts.

Ok, not as bad as I thought...

Exactly. Aside from deads, that's very good progress and shouldn't be disappointing at all. The way to think about this sort of training, the way I've seen it described by guys like Pendlay and Rippetoe, is this: 20 pounds on a lift (5 pounds x 4 weeks after you ramp to your PRs) for 8 weeks of work doesn't seem like much, but if you're able to do something like that five times a year, it's 100 pounds.

The overhead poundage really stood out to me, too, as did rows. As for squats and bench, like you said, you essentially relearned the lifts with better form and are handling more weight than you did before.

 

[Cynical Simian]

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

As for resetting (assuming everything turns out well with the back), that's something you just have to play around with. You can do a 3-, 4-, or 5-week ramp to your PRs depending on how you're feeling after the week off.

 

[*Bunny*]

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

Exactly. Aside from deads, that's very good progress and shouldn't be disappointing at all. The way to think about this sort of training, the way I've seen it described by guys like Pendlay and Rippetoe, is this: 20 pounds on a lift (5 pounds x 4 weeks after you ramp to your PRs) for 8 weeks of work doesn't seem like much, but if you're able to do something like that five times a year, it's 100 pounds.

The overhead poundage really stood out to me, too, as did rows. As for squats and bench, like you said, you essentially relearned the lifts with better form and are handling more weight than you did before.

GREAT POST!!!

Makes more sense when I look at it like this...

Test Weight Reps Achieved 1RM 5RM
Squat 265 5 298 265
CGBP Bench 205 5 231 205
Row 205 5 231 205
Dead 340 3 360 320
Push Press 175 4 191 170

those NOT familar with the 5 x 5 will understand better as well. New #'s look great.

CS is DEAD on.

 

[pitbullrocco]

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

Squat: 230x5
Bench: 200x4
Row: 185x1
Dead: 405x1
Push Press: 130x4

you should definitely benefit from a deload or a week off. let your body soak up nutrients for a little while......from looking at the beginning of your log, your squat went up 35lbs, rows 20lbs, presses freaking 45lbs!!

looks like you might've stalled on deads and bench. quit pushing through soreness and shit bro! lol did you start off with CGBP's? you need a whole body refresh. you haven't done that since beginning of august right?

getter