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Solar's another SF 25 journal

solarclimax

solarclimax

New member
Welcome to my 2nd journal on this site. :)
I have just started my 3rd run of Single Factor 5X5, today after taking a week off from lifting alltogether.
If anyone is interested in my lifting background you will find info in my old journal.

My last routine was HST wich i ended on week 4 as i really wanted to get back on the 5x5 track, that ended 2 weeks ago. I chose to do HST for the first time because i wanted to get my fitness level up a bit, i think it is a great program i didn't make any gains but that's because i didn't try, i was doing it for fitness only though i'm sure i could of made gains if i was to carry on. Anyway enough typing about past routines, here is my current routine. :)

BTW i stole Blut Wumps title cheers BW :p


Here is my old journal ;)
http://www.elitefitness.com/forum/showthread.php?t=460740&highlight=5x5+journal
 
The last time i did SF 5x5 i had a slightly different routine. I did powercleans instead of J.S.Rows. On wednesdays i will be doing Military Press instead of Incline Barbell Press and Deadlift instead of High Pulls, the rest will be unchanged.

Since i havn't been doing bench press on my last run of HST it has sufferd a bit, my last 5rm was 101.5 x 5 but when i tested my 5rm last weekend i could only do 95 :( So hopefully i will be able to surpass this and my old pr once i get back into the swing of things.

Day 1 Monday 19th of June

All weight in kg

Squat
1.) 70 x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 140 x 5 1x5 rm = 150

Bench Press
1.) 42.5 x 5
2.) 53 x 5
3.) 63.5 x 5
4.) 74 x 5
5.) 85 x 5 1x5 rm = 95kg

J.S Rows
1.) 35 x 5
2.) 43.5 x 5
3.) 52.5 x 5
4.) 61 x 5
5.) 70 x 5 1x5 rm = 80

Hypers
1.) 5 x 12
2.) 10 x 12

R.C.Sit Ups
1.) 0 x 5
2.) 5 x 5
3.) 5 x 5
4.) 10 x 5

Overall it was an easy'ish workout, i expected to be a little drained since i havn't done this routine in a while but my last run of HST must of done me some good. My squats 5rm is still the same as it was on my last journal, because i was squatting on HST so no problems thier, the 140 squat was tough but not tougher than expected i hope to set some nice PR's on these in the near future. Bench press was pretty much as expected i'm hoping i can shoot back up to my old pr range without much difficulty. J.S.Rows where a bit easey i always knew 80 as my 5rm was conservative but they are a fairley new lift at this rep range so i will just take it easey for the first few weeks. Thats about all i can think of commenting on today.

:)
 
Third run of the SF5x5? How long did your previous runs last? It's a fun program, IMO. Once you get the hang of it, you can really learn a lot and make good progress.

I'll check in from time to time! Good luck.
 
Thanks proto, my last run was for about 10 weeks where i made excellent progress, the 1 before that was pretty much when i first started lifting, and in true newbie fashion it was a shambles, i had bad form on all the lifts, didn't ramp up properly started on my maxes, and generally did myself no favours. I learned alot from my last journal and hope to learn even more by the time this 1 is up.
 
BiggT said:
Subscribed....I didn't know you were Introspective pre-banning, lol.
Click to expand...
lol, neither did I. I was surprised by how familiar the "new guy" seemed to be with the board.

Will be following along...BTW, shouldn't this be "another another SF 25 journal" since AB already had a single factor journal with "another" in the title? ;)
 
Oi, give me my title back!

I keep considering HST myself. Maybe, once my squat session is over, I'll think about it again briefly.

That's a meaty squat you're packing. How long are you planning to take to ramp up to your old maxes? You've started fairly close across the board.
 
I hate high reps but if you can cope with 20 rep squats then HST shouldn't be to much of a problem i wouldn't of thought.

My last run of the 15's looked like this, thanks to Guinness 5.0 for the routine.

Squat 2 x 15 100kg

O.H.P 2 x 15 35kg

Rows 2 x 15 60 kg

Dips 2 x 15 12.5kg

Chins 2 x 15 (W,N) bodyweight

Sit Ups 1 x 15 bodyweight

R.C Sit Ups 1 x 15 bodyweight

Squats and rows was the toughest, mentally and physically. the rest wasn't to bad
i didn't get the full 2 x 15 on chins, i just tried to do more each week.

I plan on adding 2.5 kg a week to squats for 4 weeks. Then i might keep adding 2.5's or 5's. I probably have started a little close to my 5rm. But my 5rm is easier to get now than it was when i first got it as a pr on my last journal. I could probably just get around 160 as a 5rm, if i tried.
 
Day 2 Wednesday 21st of June

Front Squat
1.) 53 x 5
2.) 63.5 x 5
3.) 74 x 5
4.) 85 x 5 1x5 rm = 95kg

Military Press
1.) 25 x 5
2.) 30 x 5
3.) 35 x 5
4.) 40 x 5 1x5 rm = 50kg

Deadlift
1.) 75 x 5
2.) 90 x 5
3.) 105 x 5
4.) 120 x 5 1x5 rm = 130kg

Chin Ups
1.) bodyweight x 5
2.) bodyweight x 5
3.) bodyweight x 5
4.) bodyweight x 5

Roman Chair Sit Ups - 3 sets of 10. Bodyweight

My Yohimburn ES arrived this morning so i had to spray some on and do a bit of cardio.
It didn't effect my lifting so it's all good. Normally i won't be doing cardio on lifting days.
Front squat 5rm dropped 10 kg since i havn't done them in a few weeks, i plan to go up to 90 next week and then add 2.5 the following week
and then again after that until i hit my 5rm.
This is the first time i have done military press at this rep range in a routine. So i hope to set a few PR's on these sometime down the road.
I also, havn't done dealift since my first run of SF, so i hope for these to shoot up also. The only real problem i have with deadlift is my grip, i'm hoping my grip will get better after a few weeks.
Chin Ups are tough at bodyweight, but i got all 4 sets of 5 i might just do the same next week then the week after start to add a little weight, i have a dipping belt so i will be able to use that. I don't add weight to sit ups on wednesdays, i just do higher reps but they are not easey. I will be doing cardio on off days to help assist my diet as i am trying to lose a little fat. And after a few weeks in i will start to add in some good mornings and maybe some sit ups a couple times a week on off days.
Overall the workout went pretty well, apart from a little headrush from deadlifting but it's all good. :)
 
Day 3 Friday 23rd of June

Squat
1.) 70 x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 142.5 x 3
6.) 105 x 8

Bench Press
1.) 42.5 x 5
2.) 53 x 5
3.) 63.5 x 5
4.) 74 x 5
5.) 87.5 x 3
6.) 63.5 x 8

Rows
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 61 x 5
5.) 72.5 x 3
6.) 55 x 8

Barbell Curls
1.) bar x 8
2.) 30 x 8
3.) 30 x 8

Tricep Extensions
1.) bar x 8
2.) 30 x 8
3.) 30 x 8

I did some cardio this morning, because i have had outher things to attend to tuesday and thursday this week, and i really want some fat loss. So i went on the treadmill for 35 mins. It might have taken it's toll as my lifting session was a bit tougher than expected, the sqauts was very tough and i had a little knee discomfort, seems ok now but i don't want to be doing cardio on lifting days again i will just have to make time for some evening cardio on off days if i am still preoccupied during the day.
I don't really know what to say about the different lifts, just that every thing seems to be moving forward. Maybe i should have started a off a little more conservative with the squats but i don't want to go changing things up now
I might decide to take a deload at some point in the future of this journal depending on how things go, I would like to be able to squat at least 180kg x 5 and bench 120kg x 5 by the end of this journal which i am hoping will last for 12 weeks or more.
 
Week 2 Day 1 Monday 26th of June

Squat
1.) 70 x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 142.5 x 5

Bench Press
1.) 42.5 x 5
2.) 53 x 5
3.) 63.5 x 5
4.) 74 x 5
5.) 87.5 x 5

Rows
1.) 51 x 5
2.) 51 x 5
3.) 51 x 5
4.) 61 x 5
5.) 72.5 x 5

Hypers
1.) 5 x 12
2.) 10 x 12

R.C.Sit Ups
1.) 0 x 5
2.) 2.5 x 5
3.) 5 x 5
4.) 10 x 5

Overall it was an ok workout, i had more discomfort in my right knee again and a slight discomfort in my left but by the time i was on my last set the discomfort had pretty much gone, suprisingly.
The last squat set was tough but i'm starting to get used to keeping my form steady whilst lifting the heavier sets.
Nothing to really comment about on bench press, just that the weight is as heavey as i expected, wich is not to heavey to make me want to ramp back anytime soon i feel i can keep moving forward and hopefully should get to my target of 100 kg in the next 4 or 5 weeks.
Rows are not heavey, but just a good weight to help focus more on my form (wich is probably not as good as it should be, i hope to post some vids soon) I thought i might aswell just start from 50 kg ( plus 1 kg for both small collars ) Because i have 2 - 15 kg bumper plates that are olympic standard. So i am rowing with the bar the same height off the floor on every set.
I hate it when it comes to doing hypers, i have to improvise because i dont have the propper equipment to do hypers. So i have to unload 70 kg from the bar and then move my bench around and put the bar on the spotter bars in the power rack and then put 100kg on the bar.
I thought i would use the same weight as last week on both hypers and sit ups, only this time i used a dumbell and added weight instead of just holding plates wich i did last week.
 
Week 2 Day 2 Wednesday 28th of June

Front Squat
1.) 53 x 5
2.) 63.5 x 5
3.) 74 x 5
4.) 87.5 x 5

Military Press
1.) 25 x 5
2.) 30 x 5
3.) 35 x 5
4.) 42.5 x 5

Deadlift
1.) 75 x 5
2.) 90 x 5
3.) 105 x 5
4.) 122.5 x 5

Chin Ups
1.) bodyweight x 5
2.) bodyweight x 5
3.) bodyweight x 5
4.) 2.5 x 5

Roman Chair Sit Ups - 3 sets of 10
 
Week 2 Day 3 Friday 30th of June

Squat
1.) 70 x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 145 x 3
6.) 105 x 8

Bench Press
1.) 42.5 x 5
2.) 53 x 5
3.) 63.5 x 5
4.) 74 x 5
5.) 90 x 3
6.) 63.5 x 8

J.S Rows
1.) 51 x 5
2.) 51 x 5
3.) 55 x 5
4.) 61 x 5
5.) 75 x 3
6.) 55 x 8

Barbell Curls
1.) bar x 8
2.) 31.5 x 8
3.) 31.5 x 8

Tricep Extensions
1.) bar x 8
2.) 31.5 x 8
3.) 31.5 x 8

Before i started the workout i felt a bit less energized than usual, i had roast potato'es and pizza yesterday afternoon and then pizza chips and chicken from the takeaway on the night wich i shouldn't of had but anyway that's done i need to keep at my proper eating plan.
With the exeption of that meal i have been cycling carbs since monday because i want to loose a bit of bodyfat. (Thanks to Sassy and everyone else that helped me with the carb cycling)
Overall was so so, nothing to hard nothing to easey, i had shorter rest times inbetween sets than usual but i felt more energised after finishing everything than i did at the start.
Squats went well i felt stronger on these than i did on monday i should be able to shoot past my old PR's at this rate even whilst trying to cut.
Nothing much to say about bench press, it was tough but not to tough i recon i could of got 100 for 3 reps, so hopefully in the coming weeks i can wizz by old PR's.
Rows are not hard, although not to sure about my form even though i'm trying to stay as strict as possible, i still need to get a cam to video these.
No comments really needed for "beach work" aka curls and tricep extensions.
Apart from i thought i should mention i am doing tricep extensions standing as aposed to laying on the flat bench as i have been doing up until now.
 
Week 3 Day 1 Monday 3rd of July

Squat
1.) 70 x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 145 x 5

Bench Press
1.) 42.5 x 5
2.) 53 x 5
3.) 63.5 x 5
4.) 74 x 5
5.) 90 x 5

Rows
1.) 51 x 5
2.) 51 x 5
3.) 51 x 5
4.) 61 x 5
5.) 75 x 5

Hypers
1.) 5 x 12
2.) 10 x 12

R.C.Sit Ups
1.) 0 x 5
2.) 5 x 5
3.) 5 x 5
4.) 12.5 x 5

Average workout, i got through everything a bit quicker than normal. all seems to be moving forward nicely, the discomfort i felt in my knees last week has gone.
I was a bit slow on the last rep of 145 squat but i could have still done more, I ate some junk food before my workout because i was bored so that probably didn't help but no complaints about my effort. Just looking forward to setting some PR's.
 
Week 3 Day 2 Wednesday 5th of July

Front Squat
1.) 53 x 5
2.) 63.5 x 5
3.) 74 x 5
4.) 92.5 x 5

Military Press
1.) 25 x 5
2.) 30 x 5
3.) 35 x 5
4.) 45 x 5

Deadlift
1.) 75 x 5
2.) 90 x 5
3.) 105 x 5
4.) 125 x 5

Chin Ups
1.) bodyweight x 5
2.) bodyweight x 5
3.) bodyweight x 5
4.) 5 x 5

Roman Chair Sit Ups - 3 sets of 10 bodyweight
 
Week 3 Day 3 Friday 7th of July

Squat
1.) 70 x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 147.5 x 3
6.) 105 x 8

Bench Press
1.) 42.5 x 5
2.) 53 x 5
3.) 63.5 x 5
4.) 74 x 5
5.) 92.5 x 3
6.) 63.5 x 8

Rows
1.) 55 x 5
2.) 55 x 5
3.) 55 x 5
4.) 62.5 x 5
5.) 77.5 x 3
6.) 55 x 8

Barbell Curls
1.) bar x 8
2.) 33 x 8
3.) 33 x 8

Tricep Extensions
1.) bar x 8
2.) 33 x 8
3.) 33 x 8

Squat ... 147.5 x 3 felt pretty tough, was slowish on last rep but nothing to worry about.

Bench ... 92.5 x 3 was tough but again nothing to worry about.

Rows ... 77.5 x 3 was pretty heavey for me, but got all the reps at just below max effort i think.

Curls felt real tough but tricep extensions felt a bit easey compared to last weeks, but i'm not complaining.

Overall everything is moving forward wich is the main thing.
 
Just dropping in to let you know people (or at least one person :p ) are still following the journal. There just hasn't been much to say in the ramp-up weeks since you're a veteran of this type of training. Good luck as you head into the PR weeks!
 
I'm here too ;)

I always get confused as to whether you record in kg or lbs because you never say. I assume lbs if the person doesn't say, but I knew you were stronger than that and who lifts in 0.5lb increments anyway?
 
Thanks fellers, i agree with you cynical, the weeks of ramping up are pretty boring and straight forward and it's sometimes hard to find anything to comment on.
All my numbers are in kg, i'm helping decorate the house at the moment so i don't get online as much but i might start commenting more on my training and post numbers in both kg and lbs in the future, depends how lazy i feel.
Thanks for dropping by chaps :)
 
Week 4 Day 1 Monday 10th of July

All weight in kg

Squat
1.) 73.5 x 5
2.) 92.5 x 5
3.) 110 x 5
4.) 130 x 5
5.) 147.5 x 5

Bench Press
1.) 46.5 x 5
2.) 57.5 x 5
3.) 70 x 5
4.) 81 x 5
5.) 92.5 x 5

Rows
1.) 55 x 5
2.) 55 x 5
3.) 55 x 5
4.) 67.5 x 5
5.) 77.5 x 5

Hypers
1.) 5 x 12
2.) 12.5 x 12

Sit Ups
1.) 0 x 5
2.) 5 x 5
3.) 7.5 x 5
4.) 12.5 x 5

I have re - done all the numbers so the ramps are more precise, using 12.5% jumps, wich made everything a little heavier on all but the last sets.
All in all pretty tough workout but things are pushing forward. I will be hitting current maxes on friday and next monday. So i might see a PR or 2 in the next 2 or 3 weeks.
 
Week 4 Day 2 Wednesday 12th of July

All weight in kg

Front Squat
1.) 57.5 x 5
2.) 70 x 5
3.) 81 x 5
4.) 92.5 x 5

Military Press
1.) 30 x 5
2.) 35.5 x 5
3.) 41.5 x 5
4.) 47.5 x 5

Deadlift
1.) 80 x 5
2.) 95.5 x 5
3.) 111.5 x 5
4.) 127.5 x 5

Chin Ups
1.) bodyweight x 5
2.) bodyweight x 5
3.) bodyweight x 5
4.) 7.5 x 5

Sit Ups - 3 sets of 10

Not much to say all is pretty tough but moving forward, Deadlifts are killing my grip makes me wanna use the mountain bike gloves i used to use, but i will try tolerate it for as long as possible without using any aids.
Overall workout was good i look forward to next week.
 
What grip do you use on the deads? Have you tried hook/mixed grip? And have you tried chalk? Some people have dry hands and don't notice much difference, but I find chalk helps massively.

I've just noticed your squat's a lot higher than your deadlift. Do you think you've a lot left in your deads if it wasn't for your grip?
 
anotherbutters said:
I find chalk helps massively.
Click to expand...
Same here. I think Rippetoe says something in SS along the lines of "a gym without chalk is a health spa." Definitely pick some up if you don't already have it; you'll probably like using it to keep your hands dry on all your lifts.
 
I would like to use chalk but i train at home and the person who owns the house i live in wouldn't be very pleased if i got chalk everywhere. If my grip could take it ide probably be able to deadlift more, not sure how how much more, 150 160 170kg maybe, with alot of room to improve as it's still a fariley new lift for me. I was using gloves a while back but then i read somewhere (think it was starting strength) that it's best not to use gloves.
With the grip i have both palms facing towards me on the first 2 sets, then the 3rd i suspenate ? where i have left hand palm facing away, right hand palm facing towards me. then the forth set i have left palm facing towards right palm facing away.
 
That's a mixed grip you're describing, which ought to be good for your heavier sets.

I use powdered chalk like this. It comes in a tub like talcum powder and you don't get any mess anywhere. Just pour a little on over the kitchen sink and rub it in (don't clap your hands!).
 
Great job on the squats solar. If you must, I'd say even use straps to do deads. Once your grip fails on the final set or something, go with the straps.

That's some unholy progress on the backsquats - I went back on your old journal: 115 -> 150 x 5!

It looks like you've lost some strength. Is this due to the HST run, lost weight, or just time off?

Congrats, don't stop till you get 180x5! Then 200 x 5!
 
Thanks AB, i might have to consider buying that stuff. I might also consider filing down the knurling on my bar a little as it's a bit sharp and really digs into my skin.

Thanks SR, i probably will go with straps at some point.
I lost a bit of strength on the bench press and front squats, as i didn't do those lifts on the HST run. My weight has stayed pretty much the same for the past few months, i'm supposed to be cutting but sometimes i get bored so i eat a bit of junkfood now and again. :chomp: i should have my own car in the next few weeks so hopefully that will help cure the boredom, plus i have driving lessons on tue and thursdays and after that the joints in my legs hurt and i don't feel like doing cardio (no excuse i know) but i have a test next friday so hopefully i will pass and stay strict with my diet and start doing cardio again on off days. I still have a pretty much full bottle of YES so that might help around the problem areas also. It would be nice to get down to 14 stone from my current 16 stone and then start a slow bulk again near winter time.
16 stone = 225 lbs 14 stone = 196lbs
 
Week 4 Day 3 Friday 14th of July

All weight in KG

Squat
1.) 73.5 x 5
2.) 92.5 x 5
3.) 110 x 5
4.) 130 x 5
5.) 150 x 3
6.) 110 x 8

Bench Press
1.) 46.5 x 5
2.) 57.5 x 5
3.) 70 x 5
4.) 81 x 5
5.) 95 x 3
6.) 70 x 8

Rows
1.) 55 x 5
2.) 55 x 5
3.) 55 x 5
4.) 67.5 x 5
5.) 80 x 3
6.) 55 x 8

Barbell Curls
1.) bar x 8
2.) 34 x 8
3.) 34 x 8

Tricep Extensions
1.) bar x 8
2.) 34 x 8
3.) 34 x 8

I went to a club last night, and got in at around 7:30 this morning (saturday 15th)
Drunk about 5 or 6 pints of beer, couple cans of cider, had a couple lines of regretamine, line of coke, line of crushed up ecstasy, some ghd and an apple. Wich left me pretty toasted. There was these fine bitches i mean women, so getting off my head was a good excuse to grope them and make out i didn't know what i was doing. That's me done though no more drugs for me ever again, no i'm not on a cumdown i really am never gunna touch any recreationals again.
Next time alcohol is the only drug i will be taking. From now on it's all about a full on healthy lifestyle and reaching my goals.

The workout was pretty tough overall, squats was tough but i got 150 and should have 160 in the bag without much trouble, that's hoping my body recovers by monday.
Bench press was tougher than expected, i think at the moment it's gunna be real tough to get all 5 reps on monday :(
Rows.... So so with these, tough but still have room to improve i think/hope.
 
Good call on staying away from the "recreationals," though I don't know about coke and such being a rec drug. Guess I'm not experienced with that stuff. A couple of drinks and some fondling is good for the heart, or at least for mental stability. Now just use that and kick some ass in the gym!
 
Thanks SR, i definatly plan to kick some steel ass in the gym, also looking to get cut up so no more greasey cheat meals. I have started to eat all my veggies raw as from yesterday so i get the extra nutrients, and hopefully i will pass my driving test this friday if i do pass then that means no more lessons on a tues and thursday morning but cardio instead.
 
Week 5 Day 1 Monday 17th of July

All weight in KG

Squat
1.) 73.5 x 5
2.) 92.5 x 5
3.) 110 x 5
4.) 130 x 5
5.) 150 x 5

Bench Press
1.) 46.5 x 5
2.) 57.5 x 5
3.) 70 x 5
4.) 81 x 5
5.) 95 x 5

J.S Rows
1.) 55 x 5
2.) 55 x 5
3.) 55 x 5
4.) 67.5 x 5
5.) 80 x 5

Hypers
1.) 5 x 12
2.) 13.5 x 12 (PR)


R.C.Sit Ups
1.) 0 x 5
2.) 5 x 5
3.) 7.5 x 5
4.) 13.5 x 5 (PR)

Pretty good workout overall, i was expecting it to be tougher than it was, because of all the crap i had over the weekend. Squats and Rows are equal to my PR's, shame that my bench isn't :(
I suppose hypers and Sit Ups have been above PR level for a few weeks now so that's all good. I should have wrote PR next to those exercises the past few weeks just to be clear.
Squats was really tough, had to stand upright for a couple of seconds and breath before the final slow rep, i should still get 160 though within the next 4 weeks.
Bench press was hard, was real slow on last rep of this also but i was reading over my previous journal and i had to push hard to make the reps in some of the ramp up weeks but then i went nicely past PR's. Hopefully i can do the same again.
Rows, are feeling tougher i have to really pull hard to get the bar up on the last set but never really done these before with heavey weight so i'm not sure how to really guestimate what i will be able to lift unlike the squat and bench wich i'm more familiar with.
All is moving forward (i hope) and that's the main thing.
 
Week 5 Day 2 Wednesday 19th of July

All weight in KG

Front Squat
1.) 57.5 x 5
2.) 70 x 5
3.) 81 x 5
4.) 95 x 5

Military Press
1.) 30 x 5
2.) 35.5 x 5
3.) 41.5 x 5
4.) 50 x 5

Deadlift
1.) 80 x 5
2.) 95.5 x 5
3.) 111.5 x 5
4.) 130 x 5

Chin Ups
1.) bodyweight x 5
2.) bodyweight x 5
3.) bodyweight x 5
4.) 10 x 5

NS Abs - 3 sets of 10 bodyweight

Hardish workout but not to draining, still felt a little energized afterwards.
On the last couple of reps of the last set of Front Squats i felt like i was going to explode, the kinda feeling you get when you blow your cheeks up real hard, and also felt a little dizzy but i was fine within a couple of seconds after the re rack. The blown up feeling and dizziness is what stops me from adding weight at a faster pace, just gotta add a little to the bar each week to get used to it.

Military Press... It was hard, for example if i was to try 60 kg it would be a challenge getting all the reps in at this stage, i had a little balance problem on the first rep but corrected myself and got the last 4 reps in a slowish fashion.

Deadlift... Felt the strain a litte on my arms, like they where being streched, but i could handle heavier weight without to much trouble if it wasn't for my grip. I had calluses on my hands from deadlifting last week and today they got scraped off by the bar on the last set, it's not that the bar is slipping out of my hands that's causing the problem, i can hold it pretty well it's just that the knurling really digs into my skin.

Chin Ups ... The bodyweight sets felt tougher than last weeks. (maybe it's all in my head) I got all the reps but on the last rep of last set i had to really pull hard and raise my chin a little to just get it above the bar. I have set my mini goal though wich was to get to + 10kg on the last set and then start ramping each set. For example next week i will be doing this.

Chin Ups
1.) bodyweight x 5
2.) 2.5 x 5
3.) 5 x 5
4.) 7.5 x 5
 
Week 5 Day 3 Friday 21st of July

All weight in Ton's ;)

Squat
1.) 73.5 x 5
2.) 92.5 x 5
3.) 110 x 5
4.) 130 x 5
5.) 155 x 3 (PR) :)
6.) 110 x 8

Bench Press
1.) 46.5 x 5
2.) 57.5 x 5
3.) 70 x 5
4.) 81 x 5
5.) 97.5 x 3
6.) 70 x 8

J.S Rows
1.) 55 x 5
2.) 55 x 5
3.) 55 x 5
4.) 67.5 x 5
5.) 82.5 x 3 (PR) :)
6.) 55 x 8

Barbell Curls
1.) bar x 8
2.) 36 x 8
3.) 36 x 8

Tricep Extensions
1.) bar x 8
2.) 36 x 8
3.) 36 x 8

Barbell curls and tri extensions are probably PR's also but ile have to check that at some stage, not that i'm to worried about progression on these.

Overall it was a decent session. I had a driving test today (passed) and that drained me a little but by the time it came to doing my workout the energy was back. I felt really energized and strong today i could of squatted 160, allthough the 155 was still very tough.

Bench press was hard, before i did my last set i was contemplating going for 100kg but i'm glad i didn't, i recon i could of done 100 for 3 reps but not sure about 5 reps on monday 97.5 will be tough enough for now.

Rows are going well felt pretty strong on the last set of 3 reps, it's a PR with room for more. Not sure about my form i don't think it's drasticly bad but i'm probably not doing them near perfect, i need to get a cam so i can post up some vids.
 
Week 6 Day 1 Monday 25th of July

all weight in KG

Squat
1.) 73.5 x 5
2.) 92.5 x 5
3.) 110 x 5
4.) 130 x 5
5.) 155 x 5 (PR)

Bench Press
1.) 46.5 x 5
2.) 57.5 x 5
3.) 70 x 5
4.) 81 x 5
5.) 97.5 x 5

J.S Rows
1.) 55 x 5
2.) 55 x 5
3.) 55 x 5
4.) 67.5 x 5
5.) 82.5 x 5 (PR)

Hypers
1.) 5 x 12
2.) 14.5 x 12

N.S. Abs
1.) 0 x 5
2.) 5 x 5
3.) 7.5 x 5
4.) 14.5 x 5

Felt a little drained before, and was a bit tired out after the workout. But got through it without any trouble. Squat was very tough, i would normally say tougher than expected but because i was feeling drained i was expecting it to be a real challenge, it would of taken an all out max effort to get 160 if i had of tried it.
Bench press was hard, the 4th rep of last set went up pretty slow and the last rep went up mega slow. I will have to stick to eating good food (no cheat meals) drinking lots of water and getting good sleep if i'm gunna make 100 x 5 next monday.
By the time i got to rows i was feeling pretty tired, the first 3 sets was easy enough 4th set wasn't 2 much trouble and 5th set was hard allthough i could of done 85 so the weight on this lift shouldn't be stalling anytime soon aslong as i get good food and rest.
 
Hehe, the tons are bit heavey so i decided to stick with kg for now :)
I have been rushing around alot and spending alot of time online looking for a car, so i havn't had time to buy a file or chalk yet, i will probably buy some chalk and some straps just incase i wanna go beyond what my grip can take. The file is something i need in near future.
The 155 squating kicked my ass, the 160 on friday will hurt even more ;)
Cheers AB.
 
Week 6 Day 2 Wednesday 26th of July (made a mistake with last mondays date, should be 24th not 25th.)

No workout today, i have been car hunting today and it has left me feeling cream crackerd. But the pluss side is i should have extra recovery time for the 160 squat and 100 bench press on friday.
 
Week 6 Day 3 Friday 28th of July

All weight in kg

Squat
1.) 73.5 x 5
2.) 92.5 x 5
3.) 110 x 5
4.) 130 x 5
5.) 160 x 3 (PR)
6.) 110 x 8

Bench Press
1.) 46.5 x 5
2.) 57.5 x 5
3.) 70 x 5
4.) 81 x 5
5.) 100 x 3
6.) 70 x 8

J.S Rows
1.) 55 x 5
2.) 55 x 5
3.) 55 x 5
4.) 67.5 x 5
5.) 85 x 3 (PR)
6.) 60 x 8

Barbell Curls
1.) bar x 8
2.) 37.5 x 8
3.) 32.5 x 8

Tricep Extensions
1.) bar x 8
2.) 37.5 x 8
3.) 37.5 x 8

Tough workout even though i had wednesday off. I have been rushing around for the past few days looking for cars and as a result have been missing the odd meal.
Anyway the squats went well, really tough but i'm pleased that i got 160, i should be able to get 160 x 5 on monday providing i get some good food and rest. After finishing 160 x 3 and then doing 110 x 8 the first couple of reps felt almost weightless, not that anyone needs to know that but it just made me feel more energized, usually the last set of 8 can be hard but today after doing 160 it was pretty easey.

Bench press... Feels good to be able to put 2, 20kg plates on each side again. Slightly tougher than i thought it would be, the last rep of 100 x 3 went up very slow wich i didn't expect, getting 100 x 5 on monday will be a real challenge. :(

Rows... These are going well, getting real tough on the heaviest set but still slowley moving forward. Still not sure about my form but i do feel it in my back, i do stay solid when doing the movement, i find it tough to get a good arch in my back but their is a slight arch. I really need to video myself doing these and get the vids on here, after i get a car sorted i will look into it.

Curls... realy tough, on the first set of 37.5 it was hard and the last couple of reps i had to use a bit of swinging motion with my body to get the reps up, so i went back down to 32.5 on the last set wich was tough enough for now. The thing is by the time i get to curls my arms are allready fried from doing the big lifts so it's hard to make much progression with this lift, not that i'm all that botherd about curls.

Tricep Extensions... I like these, i do them standing and keep strict form not using my body to swing the weight. 37.5 is pretty tough but their is room for 40 next week.
 
Last edited:
Week 7 Day 1 Monday 31st of July

All weight in kg

Squat
1.) 73.5 x 5
2.) 92.5 x 5
3.) 110 x 5
4.) 130 x 5
5.) 160 x 5 (PR)

Bench Press
1.) 46.5 x 5
2.) 57.5 x 5
3.) 70 x 5
4.) 81 x 5
5.) 100 x 5 ... My PR on this lift is 101.5, hoping to beat it next monday.

J.S Rows
1.) 55 x 5
2.) 55 x 5
3.) 55 x 5
4.) 67.5 x 5
5.) 85 x 5 (PR)

Hypers
1.) 5 x 12
2.) 15 x 12


N.S.Abs
1.) 0 x 5
2.) 5 x 5
3.) 7.5 x 5
4.) 15 x 5

I was feeling drained before starting the workout, all this rushing around looking for cars and getting crap food and sleep didn't help my endurance. But i got through all the lifts without much trouble.

Squat... Mega tough, last rep was ultra slow and a bit wobbly. Really felt <-- spelling. Like i was using every single muscle (that is involved in a squat) to the fullest, and it felt like a real heavey weight for me, like it could of burried me if it was to catch me off balance.

Flat Bench... Before starting my bench sets, i thought the last set was gunna be really tough and that there was a chance i could fail at some point.
Because of this i was taking a bit longer than normal (1 - 2 minutes) more than usual inbetween sets. I rested for about 5-6 minutes before attempting the last set and as a result didn't have 2 much trouble with any of the reps, i could of probably done 6 maybe even 7 reps with 100kg, so i was really pleased. The time i take between sets can have a big impact on how well i perform during the lifts. I am going to go for the same amount of rest inbetween sets on friday and next monday. I will try squatting 165 and benching 105.

Rows ... Don't really enjoy this lift as much as the squat, bench. The last set was a bit tougher than expected, the fact that i was more conscious of my form maybe had something to do with it being tough. I tried to get more of an arch than usual and raised my hips a bit higher. Anyway it's a PR so i'm not complaining. I won't be going for big increases with this lift, just gunna stick to 2.5 kg increments for now.
 
Nice job getting those PRs despite the less-than-optimal recovery over the weekend. It sounds like you should be able to make at least a few more weeks of progress with better rest and lengthened rest intervals as needed.
 
I'm curious....why do a back off set of 8 reps on some of your sets??


I did the same for a while...then dropped them - and as strange as it seemed - the next weeks sessions didnt seem as heavy.

I have a theory that the body remembers its last weight on a set - regardless of reps....its similar to squatting a heavier single before a slightly lighter set of three
 
The Shadow said:
I'm curious....why do a back off set of 8 reps on some of your sets??


I did the same for a while...then dropped them - and as strange as it seemed - the next weeks sessions didnt seem as heavy.

I have a theory that the body remembers its last weight on a set - regardless of reps....its similar to squatting a heavier single before a slightly lighter set of three
Click to expand...

Good question, i forgot why i do a back off set of 8 lol.
Madcow gave a good explanation of why he put the back off set's in the routine, but i can't find the thread where he gave his explanation.

He said something along the lines of, it serves as a nice balance between 3 reps on friday and 5 reps on monday. But his explanation was a lot more detailed.

When i did my first ever run of SF 5x5 i sometimes forgot to do back off sets on the friday, and i can't say i noticed any difference to when i did do them. But i just do them anyway now. :mix:
 
Week 7 Day 2 Wednesday 2nd of August

All weight in kg

Front Squat
1.) 57.5 x 5
2.) 70 x 5
3.) 81 x 5
4.) 100 x 5

Military Press
1.) 30 x 5
2.) 35.5 x 5
3.) 41.5 x 5
4.) 55 x 5 (PR)

Deadlift
1.) 80 x 5
2.) 95.5 x 5
3.) 111.5 x 5
4.) 140 x 5 (PR)

Chin Ups
1.) bodyweight x 5
2.) 2.5 x 5
3.) 5 x 5
4.) 7.5 x 5

Need Size Abs - 3 sets of 10

Tough stuff today, i feel a little beat up, but nothing greasey fish and chips won't sort out. ;) I'm bored so if i stick to my meal plan i will go insane. I am waiting for delivery of my Mitsubishi Lancer Evo GSR 4, and until i get that i'm gunna be bored. Weightlifting and the odd cheat meal are the only things stopping me from going insane

Front Squats... I managed to do all my sets without any of my fingers slipping off the bar, wich is a first. But a minor adjustment sorted that out. I pulled my elbows more inward and turned my wrists more towards my chest and that's what enabled me to keep my pinky's from slipping off the bar, so form is all good as far as the rack position goes.
I'm F-Squating close to my 5rm now and it's starting to get tough. I start feeling like i'm being choked as i get to the last couple of reps. (of the last set)
And also feel a bit light headed but that must mean i'm doing them properly.
I will stick to low increments for now, +2.5 next week.

Military Press... All was easey enough untill i got to the last set wich is when it got pretty challenging, i don't usually have lots of rest time inbetween sets on wednesdays but i think i will start having longer rests from now on just to make sure i keep moving forward for as long as possible without any hitches. 4th rep of last set was slow and last rep was even slower and nearly lost my balance, wich i wasn't expecting. Just 57.5 next week for this lift.

Deadlift... I used my mountain bike gloves today as i didn't feel like tearing the skin off the calluses that i still have from deadlifting last time.
All went pretty much as expected, last set was really tough on my grip even with the gloves. I think now it's getting to be more just a grip issue rather than a sharp knurling issue as the knurling wasn't digging into my skin thanks to the gloves, but i had to grip the bar really hard to stop it sliding out of my hands.
I really need some chalk and or straps, i will sell my PS2 and buy some when (if) i get my car, wich should be in the next couple of weeks. That's if the DVLA people pull their finger out and register it sooner rather than later.

Chin Ups... I kept all the weight the same as last time, because i remember them being really tough and i didn't do chins last week so thats the reason i didn't do any extra weight. They where really hard the 3rd set was very tough and the last set even after 4 - 5 minutes rest was mega tough. The very last rep was more like a 3 quater rep, so i might go for a small increment next wednesday or just stick to the same weight depending on how i feel nearer the time.

N.S.Abs.. i rarely comment on these. Just 3 sets of 10 with the normal 5 count on each rep but allways unweighted as this is supposed to be a light day, still not easey but keeps the abs in check untill mondays.
 
But callouses are good! I still can't believe you're deadlifting about the same as me, yet you squat 60kg more. Take a file to that bar of yours and ditch the gloves.

Nice motor. I just picked up my Elise yesterday after having it serviced. The battery had run flat because I haven't had time to use it since November! It's a cheeky little thing with about 45% more power than a standard one.
 
I will definatly look into getting some chalk and straps once i get a car. I should be able to deadlift a little more with straps as it's my grip that's stopping me from making any big jumps.

Your car isn't bad either. ;) Are you into modifying cars or did you buy it allready tuned up ?
The car i'm hopefully getting is standard (280bhp) but i took it for a test drive and it goes like a rocket. But it has been imported from Japan and i have to wait for it to be registerd in the uk. And not sure how long that will take :(
 
If you get some straps, you'll be able to see just how much your grip is holding you back. I tried straps ages ago and noticed deads became a lot easier, but I've since improved my grip and switched to a hook grip and straps no longer make a difference.

I've had my Elise about 7 years, from new. I went for the official 160 conversion a couple of years ago, but it was a complete dog. Not what you'd expect from Lotus! I've since had a few other things done and it's pretty sweet now. I tried a Honda Type R conversion in an Elise the other day (230bhp Japan spec). The chap at the garage just said "The keys are in it, bring it back when you want"! I'm tempted.
 
Week 7 Day 3 Friday 4th of August

All weight in kg

Squat
1.) 73.5 x 5
2.) 92.5 x 5
3.) 110 x 5
4.) 130 x 5
5.) 165 x 3 (PR)
6.) 110 x 8

Bench Press
1.) 46.5 x 5
2.) 57.5 x 5
3.) 70 x 5
4.) 81 x 5
5.) 105 x 3 ... I have done 105 x 4 before so no PR here
6.) 70 x 8

J.S Rows
1.) 55 x 5
2.) 55 x 5
3.) 60 x 5
4.) 70 x 5
5.) 87.5 x 3 (PR)
6.) 60 x 8

Barbell Curls
1.) bar x 8
2.) 33 x 8
3.) 33 x 8

Tricep Extensions
1.) bar x 8
2.) 40 x 8
3.) 40 x 8 (PR)

I was feeling tyred before my weightlifting session. Swapping my tuna meal for beef paste sandwich meals throughout the week probably hasn't help, and for the first time in months i have been eating the odd ginger biscuit here and their. I think it's time to stop mucking about and stick to my proper meal plan, after i have had my greasey fish and chips that is :)
Squats wasn't as tough as i expected although i was leaning on the bar inbetween sets because i was feeeling tyred. 165 x 3 went up pretty well, very tough but not as tough as last fridays set of 3. Providing i get 165 x 5 on monday (wich i think/hope i will do) then i will probably go for 170 x 3 next friday. At the start of this journal i said my goal was to get 180 x 5 by the end of this journal so i'm hoping that will happen as i'm looking for at least a 12 week run in total before i finish up with this journal.

Bench Press, the last set was as hard as expected (i was expecting it to be a challenge) but not as tough as last weeks set of 3 i didn't think. Allthough i did have a bit more rest before the last set, but then again i was feeling pretty drained by that time. I still think it will be very tough to get 105 x 5 on monday so i won't be rushing into anything.

Rows, by this time i was feeling even more tyred. It's really tough pulling the bar to my chest on the last set and i really feel it in my arms but not so much anywhere else, though i can tell it's working my back. I made my grip slightly wider than normal wich resulted in my pinkie's being about 2 inches inward from the rings, and this help a little but my arms was still having a hard time pulling the bar.

During my workout i had an idea, say if i wanted to set a pr of 100 kg x 5 on the monday, would it be a good idea to try and lift 102.5 x 3 the previous friday, and say if i wanted to lift 102.5 x 5 the monday after, then do 105 x 3 the previous friday to that ?
 
I think in the 5x5, there isn't much of a jump from Monday to Friday as you increase the weight, but reduce the reps. The jump is when you take Friday's triple and do 5 reps on the Monday.

Your suggestion is the other way around - the jump in difficulty is by doing a much higher weight on Friday's triple than Monday's 5 reps, but each Monday's 5 reps is similar in difficulty to the previous Friday's triple.

I don't think there's any real difference, but I'd prefer to jump to the harder workout after a weekend of rest.
 
^^^Agreed. It might be worth a try when you stall, but if the standard progression scheme has worked well for you on this and past runs of the program, why change it?
 
Solarclimax said:
Swapping my tuna meal for beef paste sandwich meals throughout the week probably hasn't help, and for the first time in months i have been eating the odd ginger biscuit here and their. I think it's time to stop mucking about and stick to my proper meal plan, after i have had my greasey fish and chips that is
Click to expand...

WTF? There's like 3 foods in there I don't understand. LoL
 
I suddenly have a craving for fish and chips, washed down with a nice cuppa tea and a ginger biscuit. I've never understood cow paste. It doesn't bear thinking about.
 
Week 8 Day 1 Monay 7th of August

Didn't do mondays workout, i was driving from 1-4pm on monday and today also. (Pass Plus) I was to tyred after that so i will just carry on as normal. Get tomorrows workout done, and then on friday i will probably use the same weights as last week.
 
No not yet, i have just been doing an advanced driving course called Pass Plus. I phoned the car dealer up today and they said the car still hasn't been registerd yet :(
If i had my new toy it would be more like 10 hours driving .
 
Your elise seems pretty nippy from what i gather. My evo is totally standard, and allthough it would easily smoke a standard elise, :) i imagine 230bhp in that little pocket rocket makes it go like a bat out of hell. I would love to race you on a track day, just not sure i could risk hurting the car from a financial point of view. I need a good job first, at the moment i'm selling solar powerd torches. But i'm sure sometime this year or next i could come and let you eat my dust after a couple of upgrades. Thats providing i still have the car and or don't write it off.
 
Can't be assed doing any weightlifting today, i have been running around all day and helping to do more decorating so i will either just do fridays workout with the same weight as last week, porividing i don't have to rush around anymore. Or i will just wait untill monday and lower the weight and re ramp again.
 
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