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Sulla's Training Journal

LucSulla

LucSulla

New member
Someone asked if I would keep a log here, so I figured why not. In this post I am going to list my first 5 x5 workout back in June for a reference point and last Friday's to show where I currently am. I'm also tagging where I started and finished the other lifts for the week.

I am not doing the Madcow version specifically at the moment. I'm trying to work power cleans in, but I am learning proper form. Currently, I have some flexibility issues in my wrists, which is improving. So, at the moment, I do a straight set moderately weighted power cleans on Monday and ramped set of bar rows on Friday, increasing my weight 5 pounds each week. Each has both been progressing, so I am happy. If something stalls, I will reevaluate. I also have been doing incline bench instead of flat bench. I stalled on flat bench at 245, so I switched to incline for awhile. Once I hit 225 or stall (which ever comes first) on inclines, I am ramping back up to 245 on flat bench and seeing if I can't get those numbers to start ticking up again.

So...

4 JUNE 2008

Squat

5 x 105, 135, 155, 185, 205

Bench

5 x 90, 115, 135, 155, 160, 185

Row

5 x 70, 90, 110, 125, 145

Deadlift (6 June)

5 x 140, 170, 200, 225

Mil Press (6 June)

5 x 80, 95, 110, 125

_________________________________________________________________

24 October 2008

Squat

5 x 160, 200, 240, 285
3 x 330
8 x 240

Incline Bench

5 x 95, 120, 145
3 x 200
8 x 145

Row

5 x 95, 120, 145, 170, 195

P. Cleans (20 October)

5 x 5- 140

Deadlift (22 October)

5 x 200, 240, 280, 325

Mil Press (22 October)

5 x 110, 130, 150, 175
 
27 October 2008

10 Minutes on bike plus some stretching to get knees warm and blood pumping.

Squat

5 x 165, 205, 250, 290, 330

Incline Bench

5 x 100, 125, 150, 175, 200

Power Cleans

5 Straight sets of 5 x 145

Notes

Weird sharp pain in right knee cap that came and went all night. Hurt on squats and cleans initially then quit hurting all together. May have just been some Monday stiffness. It's a concern, but it isn't deep enough in my knee to make me worry too much just yet. Squats felt good. After having to ramp back up to get 320, got 330 tonight and still felt like I had gas in the tank. Clean form improving as well. Still need to practice releasing the bar and catching on my fingers instead of just flipping it. Starting to get pulling myself under the bar down. Inclines may be starting to top out. If that happens, I will go back to flat bench and ramp to 245.

Killer workout. I could literally wring the sweat out of my shirt by the end.
 
Kind of a mixed bag tonight.

29 October 2008

Squats

5 x 165, 205, 250, 250

Mil Press

5 x 110, 135, 150
3 x 180 Fail

Repeat this week next

Deadlift

5 x 205, 250, 290, 330

I figured out what my knee problem is tonight. I am whacking the shit out of the bottom of my right knee cap doing deads. It doesn't hurt much by Friday, but by Monday it is nice and sore, hence the knee pain. I caught it on the first set right where it has been hurting. I was happy to figure it out though as it wasn't hard to quit doing.

A bit pissed I missed on my presses tonight, but I honestly think I may have to go to a periodization scheme on my shoulders. Seems like I plateau, ramp back up, and only make a week or two of gains before I have to ramp back up again now. Thoughts?
 
cleans and squats are my two favorite exercises. Remember to keep strict and perfect form. best of luck bro!
 
Think I am going to do a deload and intensification phase for a couple of weeks on shoulder press, squat, and rows. I also think I am going to do cleans with the light row day in order to properly do the row intensification. I've got a couple of joints getting pretty banged up. Nothing serious, but I'd like to keep it that way. I have goals on all my lifts, but I am in no rush to get to them as long as I make steady progress over all. Slowing down for a few weeks seems more logical than hurting myself and not being able to do anything for a couple of months.

Plus I am honestly just curious about going through a deload phase.
 
How amusing. I can say I was doing power cleans when I turned 29 now.

31 October 2008

Squats

Warm-up 8 x 135 - I crossed my mind that a year ago I had never actually done squats. Now 135 is barely heavy enough for a decent warm up set.

3 x 265, 300, 330

Incline Press

5 x 100, 125, 150, 175
3 x 205
8 x 155

Rows

3 x 195

Power Cleans

3 x 135

I'll probably stick with the deload/intensification schedule though mid Nov. I have a trip to LSU and University of Georgia (I'm just finished a master's and hope to be a doctoral student next fall) scheduled from Nov. 17-21, so I probably won't get much lifting in that week as I will be on the road constantly. I figure when I get back that it will be time to start hitting a volume phase hard again.
 
Tonight was pretty fun. A little painful, but fun.

4 November 2008

10 mins on bike to warm knees/legs up

Squats

Warm-up


5 x 135
3 x 225

More for my back than legs. My legs are pretty good to go after the bike and some dynamic stretching, but my back doesn't enjoy immediately having to support 300 + pounds. I did those sets just to get it used to handling tonight's work load.

3 x 340

Fun stuff. Never squatted this much before, and nearly failed the last rep on the last two sets. However, it was an interesting experience. I was surprised how aware of your form and body you can be as you are pushing through the last rep, feeling the load switch from your hams/glute at the bottom back through your hips and quads. Maybe I am a weirdo, but I found it to be really, really cool - like you are really thinking your way through the lift.

Incline Press

5 x 100, 125, 155, 180, 205

Rows

3 x 170, 190, 210

Power Cleans

3 sets of 5 x 135

I don't intend on staying at 3 sets or 135, nor do I intend to do these everyday. I'm still trying to figure out where they best fit in. I'm thinking day 2 will be the best as there are no squats that day right now do to my deload. I'm looking forward to doing these at the beginning with a fresh pair of legs. If they don't affect my dead lifting I may keep them there.
 
Last two from last week. I'll post tonight's later.

5 November 2008

Cleans

5 x 135, 135, 140, 145, 150

I won't be doing cleans anymore this day. I was experimenting, and this clearly is a bad idea because:

Military Press

Cleans blew me up for this. My lower back was so shot that I had absolutely no balance and could press for shit. I was supposed to do 3 sets of 3x 170. Instead I ended up with:

2 sets of 3 x 155
2 x 155
2 x 170

You live you learn

Deadlift

5 x 210, 255, 300, 340

7 November 2008

Squats

3 x 290, 330
2 x 365 (fail)

I was SO close to getting the third rep of 365. I've never even done this once before tonight. My partner used just his finger tips to get me unstuck just after I came out of the hole. Redoing the week, and I feel like I will get it this week, especially now that I am not doing cleans all the time.

Incline Bench

5 x 100, 130, 155, 180
3 x 210
8 x 155

I feel doing these for eight weeks was very productive. I can't wait to start flat bench again though and see where this puts me.

Row

3 x 205
 
10 November 2008

10 mins on bike to warm up

Squats

Warm Up
3 x 135
3 x 225

Work Sets

3 sets of 3 x 340

Incline Bench

5 x 105, 130, 155, 185, 210

Rows

3 x 175, 195, 215

Snatches

3 x 85, 95, 115

Thoughts - I hate people that can't rack the weights when they are through. To me, you haven't finished the set if you don't clean your shit up when you are done. Also, beans + heavy sets on squats are hilarious, but hard on your work out partners.
 
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I appreciate it man. Wish I would have discovered the 5 x5 and periodization when I was 22 instead of 28!

How does one go back to the volume phase when coming out of deload? Not sure where to start with my 5 rep top sets on the first day.
 
LucSulla said:
I appreciate it man. Wish I would have discovered the 5 x5 and periodization when I was 22 instead of 28!

How does one go back to the volume phase when coming out of deload? Not sure where to start with my 5 rep top sets on the first day.
Click to expand...

I would deload a week then take a week off then start it up again.
 
Cool. I am going to be on the road all next week, so I am taking that week off. I've been on for 12 weeks or so since the last. That all works out well.

12 November 2008

Not much to do today. I feel a little guilty about not doing squats every work out, but folks that know more than me set this up. I'll be glad to get back to more normal 5x5 week after next though.

Military Press

3 sets of 3 x 170 - Got those this week! I knew it was the cleans last week.

Deadlifts

5 x 225, 265, 305

I decided to try and pull 405 to see if I could do it once. Three tries getting it an inch off the ground, and I gave up. I feel good about giving it a shot though, and did it today because I knew I was off next week. I've never failed a DL rep, and learned a bit from failing this today. For the first time, I totally understand what everyone one means by saying if you can just get it past that first inch you can usually pull it. I'd get the weights up an inch, and my lower back kind of said, "We're cool right now, friend-o, but I'm not guaranteeing anything if you try to go further." After the third shot, I said it's not time. I'm sure I'll pull it and soon though, and it was a good learning experience.

I'm pumped about Friday though. This will be my second shot at the 3 x 365 on squats, and I am feeling good about it.
 
14 November 2008

10 Minute Warm Up on Bike

Squats

Warm Up - 3 x 185

3 x 290
3 x 330
2 x 365 (Failed the last rep again. Fuck...)
3 x 315 (Make up for failed rep)

Incline Press

5 x 105, 135, 155, 185
3 x 215
8 x 155

Row

3 sets of 3 x 215

Power Cleans

3 sets of 3 x 135

Cleans are finally starting to look right.

Next week I am traveling, so no working out. I actually need the week off I think, so I am going to try to do a little cardio to keep the lungs and heart happy, but no lifting. Going back to a straight 5 x 5 week after next, but adding 3 straight sets of five for power cleans and snatches, snatches Monday, cleans Friday. I'm also going back to flat bench and contemplating exchanging military press for inclines next cycle. I have a week to mull it over. Hope everyone has a good week and that I impress someone at one of these universities.
 
Trip went well, but have been busy since. Not too busy to work out mind you, but my posts fell off. All that is really missing is two weeks of ramping back up. Well, here we go.

8 December 2008

Squats

5 x 165, 205, 250, 290, 330

Bench Press

5 x 115, 145, 170, 190, 230

Bench Press tends to be the hardest exercise for me to make steady gains on. Hoping that improves this go.

Row

5 x 105, 135, 155, 180, 205
 
Jacked my yoke up somehow. The good news it isn't a muscle tear, and it hurts equally along my rear delts and traps. Guessing that means my vertebrae are cool. I think it is just a nice little strain from my last row last night. I got a little overzealous, and I think I yanked a bit hard on the last rep. I skipped today, but intend to go tomorrow if it feels better. If not, I may just start over Monday. I hate missing days, but I guess it would be stupid to risk aggravating that isn't a big deal.

Fucking hurts though. I usually sleep on my stomach with my arms under my head. That ain't working so well at the moment.
 
12 December 2008

Squats

5 x 165, 205, 250, 290
3 x 330
8 x 250

Bench Press

5 x 115, 145, 170, 200
3 x 235
8 x 170

Row

5 x 105, 135, 155, 180
3 x 210
8 x 155

I did one round of 7-ups with my partner with a 60 lbs curl bar at the end.

I would like some advice though. I've heard it said several times around here that you cannot keep pushing squats and deads at the same time as there comes a point where you have to focus on one for awhile, then the other, and so on. While I am by no means lifting huge numbers, both my squats and deads are at 330. I feel like my squats are becoming a struggle, but my deads still seem like they have room to really keep going. I'm not surprised as most people DL more than they squat. I was considering hanging at 330 on my squats for the time being, and focusing on pushing my deads up to 405. Is this wise? What are some other ways to do this. I would like to keep with the philosophy of the 5 x 5 three days a week and use that as a starting place for where to move next.
 
My band has a show in Houston, so I am moving this week to a T/TH/S schedule. However, I also have an acoustic gig with a side project tomorrow, so I needed to get some stuff done tonight. My partner and I decided to screw around with some stick point training in the power cage tonight to evaluate or weak points in flat bench.

Anyone just now getting serious about learning to bench properly, I recommend taking a night and doing this. I found it to be very interesting.

We took a bench to the power cage and adjusted the bench and pens until the weight would rest on the pins until you flexed your lats. This by itself is worth doing if you are learning what it feels like to "activate" you lats while benching (which you have to learn to do to get seriously heavy and keep your shoulders healthy anyway). I've practiced this by resting the bar at the bottom of my chest/top of my abs on a normal bench, but actually pushing 225 off the pins by flexing your lats really brings it home. I know exactly how I should tense at the bottom of my press now.

Another thing I enjoyed about taking a night to do this was getting to analyze where my hands need to be on the bar at the bottom, and where I need to rest the bar on my chest. For me this is hard to pay attention to while doing my normal bench reps. Getting to rest the bar while weighted at the bottom gave me an opportunity to check out where i needed to grip the bar to keep my wrists and forearms aligned as well as where the bar should hit my body.

Of course, the whole point of this is to evaluate stick points. My arch nemesis has been a plateau at 5 x 245 on flat bench. Everything else I have been able to finally push through, but not frikin 245. I worked up starting with a couple of sets at 185 to get used to the feeling of pushing dead weight in this position. Next I did a couple of sets of 225. Finally, I racked up the 245 and gave it a rip. I found that I have no trouble getting it off my chest. Where I fail is around halfway through the motion. All things being equal, I think my triceps need a bit of catching up if I am not mistaken. I am going to start throwing some tricep work back in on day three.

After all this, we went back to the flat bench for some sets.

3 x 225
1 x 225/4 x 185 (failed what I wanted to get at 225)
10 x 185

Probably not the best chest night I've ever had, but I think I learned a lot and will defeat this plateau in the near future.
 
Thanks for stopping by, SC. Always appreciated!

Tonight I did the rest of my day 1 work out. I mentioned wanting to concentrate on pushing my deads up, so I decided to start toying more with volume on my squats and instead of ramping up to a 1 x5 doing a 3 x5 with a little lower weight.

16 December 2008

Squats

Warm Up

8 x 135
5 x 225

Work Sets

3 sets 5 x 315

I was really stoked to complete all three sets of five at 315. My last set was my easiest as well. I've done as much as 2 x 365 now, but considering total work load, I was happy to see my legs stick with me on three heavy sets this close to my max.

Rows

5 x 105, 135, 160, 185, 210

More than anything else, this exercise really took off after the deload/intensification cycle I did in late Oct. through early Nov.

Anyway, Thursday everything goes back with everything. I felt a little guilty breaking this over two nights. I intend to do my best next week to still hit three workouts even though it is Christmas and I am visiting family.
 
18 December 2008

Squats

8 x 135, 225, 225

Deadlifts

5 x 215, 255, 300, 345 (PR)

Motto: "If you can get it off the ground, you can complete the rep!"

Incline Bench

5 x 135, 155, 185, 210
 
21 December 2008

Waxed my lower back doing deads this week, so had to take an extra day. I may go to pulling heavy every other week. I still intend to do deads each week, just maybe around 70% of max or so. I'll figure it out. The good news is changing things up on squats seems to be helping. I am feeling really strong again on them. I'm kind of rotating between a 3 x 5 one day, just two volume set the next, and a heavy 3 x 3 last. I'm digging it so far.

Squats

Warm up

8 x 135
5 x 225

Work Sets

3 x 315, 330, 340

Bench

Going tomorrow, so just did volume tonight. Had no spot tonight (partners flaking like mad due to holidays). Planning to go for my heavy sets tomorrow night.

3 sets 8 x 185

Standing Shoulder Press

Doing a LITTLE shoulder and Tricep work to help with my stick point on bench.

2 sets 5 x 155

Rows

Going again tomorrow, so I decided to take it easy tonight, especially as sore as my lower back was the last few days.

3 sets 5 x 185
 
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22 December 2008

Overtrained my shoulders last night, not that it comes as much of a surprise. I was trying to figure out I was going to back Day 1 to my last day and knew I went to far. Went for my fifth set at 245 on bench press, and my left shoulder just laughed - no gas left. Such is life.

Squat

Warm Up

5 x 135
5 x 225

Work set

3 x 315
3 x 365 (PR!!!)
8 x 225

I was so stoked to finally hit this after failing it twice in November. I felt good after two and was determined when I got to the bottom of the third rep that I was getting it. No belt, barefoot, good ole ass-to-grass PR. My face turned purple, and my eyes were completely blood shot (which went away in about 10 minutes), but I got it and discovered I had another little bit that I didn't know about.

Bench Press

5 x 120, 150, 180, 210

Failed 240. I've hit 240 plenty of times in the past as I am still ramping back to 245, so I am guessing this was a case of too much in too short a period of time.

Rows

5 x 105, 135, 160, 185, 210
 
27 December 2008

Well, didn't get three in this week. Forgot where my Dad lives is a ghost town the 24 and 25; To add insult to injury, the lazy ass day guy at Snap fitness skipped out on work today as well, but luckily the YMCA down the street had a day rate AND a power cage. Thank goodness for the good ole YMCA and their ancient York plates. I felt a little bit like Lou Ferrgino - a smaller, weaker, unknown Lou Ferrigno.

Squats

Warm Up

8 x 135, 225

Work Sets

5 x 325
3 x 325

I intend to hang on 325 on Mondays until I get a 3 x5 of 325

Rows

5 x 105, 135, 160, 185, 215

Bench

5 x 135, 185
3 x 5: 225

I've come to like the 3 x 5 approach so much for squats that I am integrating it into my bench routine as well. On a side note, I believe I have been suffering from a mild case of Thoracic Outlet Syndrome. I have a pain that runs from my shoulder to my elbow into my wrist behind my third and fourth fingers. It comes to a point where my left arm just goes limp while benching. I have researched it a bit and been stretching my shoulders more as well as spending a lot of time on my bench press technique, and it seems to be getting better. I was kind of curious if anyone else has dealt with this. Really all it boils down to is that I have to be careful about overtraining my shoulders as this seems to be the main trigger.

Cleans

2 x 5: 135
 
29 December 2008

Squats

Warm up

135 x 5
225 x 5

Work Sets

2 x 3: 340
1 x 385 (PR)

Almost got to the top on 385 on a second rep. My spotter wisely gave me a tug 2/3 the way up because my form was going to shit. I probably could have lifted it, but if I can't get it done right I never feel like it counts anyway. I decided to shoot for my one rep max on squats because I am a little off on lift days coming out of the holidays. Next week I intend to going back to a straight 3 x 5 on Day 1 and a ramped 3 x 3 on Day 3. However, that 385 came up pretty damn easy. I honestly think I can do 405 and plan to give it a shot soon. My 1 rep max was 275 back in May of this year. I am really very impressed with both the 5 x 5 and training full body every workout with compound lifts in general. I have been doing 4 day a week splits for periods of time on and off since I was 22. I have NEVER come anywhere close to these numbers or putting on strength this fast.

Bench

Warm up

5 x 135
5 x 225

Work Sets

2 x 3: 245
1 x 245

Failed getting three on my last set of 245. My 5 rep PR on bench is currently 240. I have been struggling with this 245 plateau since October. I am switching to a similar 3 x 5, 3 x 3 system on bench next week. I have been toying with it a little lately, and I am starting to feel much stronger on these. And Fortunate Sun, I don't know if you ever read this thread, but if you stop by, the video you posted on the "Beginner Chest" thread was ace! It has helped me greatly.

Rows

5 x 110, 135, 160, 190, 215

Barbell Complex Intervals

Opening salvo tonight just to see what it was about. I may move these to their own day, and obviously I need to do more as well as time my rest. Damn, these things are intense, but really pretty damned fun in that masochistic, weightlifter's idea of fun kind of way.

The progression I used tonight is as follows with 65lbs on a barbell:

6 x Row
6 x High Row
6 x Shoulder Press
6 x Good Mornings
6 x Back Squat into Behind the Neck Press
6 x Stiff Leg DL

This was repeated 4 times with my partner and I resting as the other went through the complex. Glad I went with 65 instead of 85 for the first time. I underestimated how quickly these things wear you out! I plan to work up to at least 2 or 3 different complexes a session, but at this point I am feeling out where they fit best with everything else.
 
31 December 2008: Last Workout of 2008 and End of Year Thoughts

Squats

8 x 135 (Warm Up)
2 sets 8 x 235

Deadlifts

5 x 225, 260, 305, 350 (PR)

Used lifting chalk for the first time today. Holy shit! This stuff is magic!

Incline Presses

5 x 135, 160, 195
1 x 220 (failed the set)
5 x 185

Not surprised I failed the 220. I had no partner today, and I honestly don't trust anyone that was at the gym today to spot correctly. More importantly though, I have been hitting flat bench hard twice a week, so I figured that would eventually show up somewhere. It may be time to switch back to shoulders.


So, here is the year. Just before Christmas 2007 I decided I was tired of my knees hurting, so I committed to not just go to the gym, which I had been doing on and off since 2003, the last time I seriously went, but really going regularly and working hard. I should mention even back in 2002-2003 when I went 4 times a week, I was your typical split monkey making gains by virtue of naturally being big, never having lifted seriously, and being 22. From January 2008 until May, I did my normal splits from five years prior and was completely frustrated. I used to rep 275 for bench press, now I couldn't crack 215. A friend on another message board recommended Madcow's 5x5. In June, with much incredulity, my roommate and I began the program.

I had never done squats prior to this year. I had never deadlifted ever. I was afraid of both movements. In June my max on squats was 275. I hit 385 on Monday and am sure 405 will come in the next month. I have no gauge for deadlifts never having done them, but I did 350 x 5 today. My bench press max is probably around 265 - 275. I am not happy with that, but I am sure it is better than it would have been had I not started this program. I also have been feeling strong on them again and think 2009 will see some serious progress.

More importantly though, I have learned much, both in the gym and on sites like this. That has been the biggest key to my progress I feel. Understanding the way volume, intensity, and workload relate to one another has allowed me to intelligently analyze my workouts, my successes, and my failures and always find some way to keep pushing myself. I have come to believe in squatting each work out, doing a push and a pull, and sticking to compound movements. I've also started having success introducing sets of 8, 3x3s, and 3x5s when I hit a rut. These were things I did without templates but through my own observations both here and in the gym. Best of all, it has worked.

So, thanks to you guys here for the help and inspiration, and here's to 2009!
 
2 January 2008

Squats

8 x 135
5 x 225
2 x 5: 315
1 x 365
1 x 385

Tested 405 tonight. Felt good on the shoulders, but it wasn't there. Next week is a light week for DLs. I plan on working my squats hard but smart as there seems a definite peek where I can lift the same weight from a previous set easier before my legs begin to fatigue so much. So, next Friday, God willing and the creek don't rise, I am going to get this 405.

Bench

5 x 110,150,185, 225
8 x 185

Rows

8 x 95
5 x 135
3 x 3: 225

Ran the same Barbell Complex routine as last work out at the end. I hate these damned things, but I suppose that is the point, haha!.
 
I am on the horns of a dilemma. After next week, I would like to begin Madcow's Starr/Pendlay periodized 5x5 for real, but that will only give me 7 weeks of lifting since my last break. I've done the linear 5x5, and I have kind of ended up alternating straight sets of 3 and 5 lately anyway. I'd just like to progress with a firmer game plan, and this looks like it. However, I prefer to go at least 8 weeks, and usually 12, before taking a week off. I was wondering if any one thought the three week ramp would be enough of a reduction in weight to recover a little before things get really heavy, or should I just say screw it, take the week, and start fresh?
 
Starr/Pendlay Periodized 5x5 as per Madcow

5 January 2009: 1-1 (Week/Day)

I decided delaying a new work out just to stroke my ego by setting a new max was not working smart. I've been working out for the past two months without a real plan or goal, and it needed to stop. I decided to quit waiting and get started this week. I'm switching from the linear 5x5 to the periodized because I was beginning to stall pretty regularly. I am following the program pretty exact, so I am sticking with inclines over shoulder press. We'll see how the shoulders grow. Either way I will probably switch to presses for the next volume period. So away we go!

Squats

5 x 5 x 255*

Bench

5 x 145, 150, 170, 185, 195

Pendlay Rows (noted as just rows from now on)

5 x 135, 140, 150, 160, 170

Notes

Very different experience from the linear work out. You can definitely tell you are moving more weight over the course of the work out. I like the set up and theory and think I will get a lot out of it.

*All weights in pounds just in case anyone wondered. I'm not that badass yet :)
 
Went and did the complex HIIT tonight. This shit sucks medieval like. I got through 18 minutes before I was cooked - and not 18 good minutes. 18 weezing, stopping when I shouldn't have had to, wanting to puke, hating all of creation minutes. Suffice to say, I'm not in the best shape, and this has brought that home. I have no worries about improvement, but damn...

At least I can't say when I get back to my truck that I didn't have a good work out.
 
7 January 2008 1-2

Squats

5 x 5 x 225

Deadlift

5 x 5 x 260

Incline Press

5 x 5 x 160

I am looking forward to what I can only guess will be a very hard week 3 and 4, and I am not being sarcastic.
 
9 January 2009 1-3

Played a show tonight THEN went to the gym. I guess that is rock and roll :whatever:

Squats

5 x 210, 225, 240, 260, 275

Bench Press

5 x 5 x 175

Rows

5 x 5 x 160

Misc

4 x Barbell Complex routine at 6 reps.

Finally getting through these with a minute of rest. Still makes me want to puke, and still can't do as me sets as I'd like. My roommate and I call them the old man's because we get so worn out we just sit around the house groaning after we get back home.
 
12 January 2009 2-1

Squats

5 x 5 x 285

Bench Press

5 x 165, 175, 190, 205, 215

Rows

5 x 145, 160, 170, 185, 190

Misc

5 x BB Comp @ 6 reps
 
Thanks, iggy!

Next week things should get interesting. I've done a 3x5 @ 315 on squats, but never a 5x5. I power cleaned 190 tonight after I finished rows just to rack the weight without really thinking, then realized that was a PR for my power cleans, lol.
 
good shit dude.

i did EXACTLY what you did when i was a junior in high school.
benched 215x5
squated 315x5
powercleaned 205x5

those were my maxes when i quit 5x5ing before senior year.

who knows what they are now?
 
16 January 2003: 2-3

Squats

5 x 235, 250, 270, 290, 305
2 x 1 x 405 (PR)

No more extra curricular squats for awhile. My curiosity is satiated, plus I need to fill the 315-405 range with more reps. Strictly adhering to the program for here on out.

Bench

5 x 5 x 200

Row

5 x 5 x 180

Misc

3 sets of Bar Comps @ 6 reps per movement.
 
19 January 2008: 3-1

Squats

5 x 5 x 315 (whew!)

Bench

5 x 180, 200, 210, 225
1 x 240 (failed)

Row

5 x 165, 175, 190, 200, 215

Misc

I had been up since 4:50 a.m. by the time I set foot in the gym at 10:30 p.m. on 4 hours of sleep. I am a humidor specialist at a giant liquor, beer, wine, deli, all other things bad for you (but fun) store, and today was inventory day. If any of you work retail, you know of the pain in the ass of which I speak.

There was no way in hell I was missing my workout though, but I suspected something would suffer. I swore to myself that it would not be my squats. Grinding out that 5 x 5 at 315 sucked (actually that is not true... it was fun in the painful way squats are, just way harder than it would have been on a normal night), but I got it, all 25 below parallel. That is a new best for me. So I wasn't entirely surprised when I was gassed and blew up my bench tonight. I'm not happy about it, but I'll take hitting the squats. I care about my bench numbers, but I care far more about keeping up with my squats and deads. I figure as long as those numbers continue to climb the rest will come with patience and dedication.
 
21 January 2009: 3-2

Squats

5 x 5 x 275

Deadlift

5 x 5 x 325 (exhausting!)

Incline Press

5 x 5 x 200

Misc

Week 3 is Satan!
 
26 January 2009

Squats

5 x 5 x 330

Bench Press

5 x 185, 200, 205, 215, 235

Row

5 x 185, 195, 205, 215, 225

Well, the "fitness center" had two squat racks. Some douche decided to pull a bench right next to the pins while I was squatting, so I nearly took his head off for him. And I now hate those plates that are polygons rather than round.
 
LucSulla said:
26 January 2009

Squats

5 x 5 x 330

Bench Press

5 x 185, 200, 205, 215, 235

Row

5 x 185, 195, 205, 215, 225

Well, the "fitness center" had two squat racks. Some douche decided to pull a bench right next to the pins while I was squatting, so I nearly took his head off for him. And I now hate those plates that are polygons rather than round.
Click to expand...

Sounds to me yu were at a gym from the NYSC franchise, I workout with those polygon plates and that when doing deads sucks big time.
 
SaiBoT said:
Sounds to me yu were at a gym from the NYSC franchise, I workout with those polygon plates and that when doing deads sucks big time.
Click to expand...

They had heavily rubberized floors and octagon(or how ever many sides)plates. I was doing barbell rows from the floor, and by the second rep it looked like I was trying to play basketball with a barbell. I just tried to be thankful that they had a power rack.

The gym was called Crossgates Fitness. All in all it wasn't a bad place, just not the best place for serious compound lifts.
 
29 January 2009: 4-2

Squats

5 x 5 x 27

Incline Press

5 x 5 x 210

Deadlift

3 x 5 x 275

2 x 5 x 340

Misc

Wussed out a little tonight, particularly on deads. I was worried I tweaked my left lumbar Monday and was afraid of doing the 5 x 5 x 340. I did three sets at 275 and only did two at 340 after I was sure things were totally cool. Not the best way to end my volume phase on them, but then again, fucking up my back would put me much further behind.
 
31 January 2009

Squats

5 x 275, 295, 315, 335
3 x 355 (failed 5 rep set)

Bench

3 x 235*
5 x 235
4 x 235*
1 x 235*

*Failed 5 rep set

10 x 185

Rows

5 x 5 x 210

Misc

There was more failure in this workout than in the hedge fund market. The 185 set in bench was just to do anything beneficial after really struggling. At least I got all of my rows, but they could have been cleaner. That makes 11 weeks straight for me. I am taking a week off before the deload/intensification phase. My knees and back hurt a little, and I am missing lifts I should be making. I think I really peaked last week and the CNS is just shot. So, next week off, then the second week of February we start to get heavy!
 
9 February 2009: 5 - 1 (Begin Deload/Intensification)

Squats

3 x 3 x 330

Bench

3 x 200, 225, 250

Rows

3 x 180, 205, 225

Misc

4 sets of Barbell Complexes - 6 reps per movement @ 65lbs. I alternated between between the following A and B:

A - Row, High Row, Mil Press, Good Morning, Back Squat/Behind Neck Press, Romanian Deadlift.

B - Deadlift, Power Clear, Front Squat, Mil Press, Back Squat

The week off really helped. I was a little stiff, but everything feels much stronger again.
 
11 February 2009: 5-2

Deadlift

Warm-ups:

5 x 225
3 x 275

Work sets:

3 x 3 x 340

Incline Press

Warm-ups:

5 x 135
1 x 185

Work sets:

3 x 3 x 210


Misc

This is deceptive...too easy...

Anytime I think anything in this program is easy, three weeks later I am lying in a heap after each workout. Oh yeah, anyone else enjoy walking around the gym with slightly bloody shins after deadlifts? I have to confess, I wear that shit like a badge.
 
Last edited:
Hey LucSulla I've been periodically checking your log to see how well you progress on the 5x5. Very well done and keep it up. I too am doing the 5x5 DF and am a couple of weeks ahead. We are fairly close with the lifts, though you are a bit stronger than me on most lifts. if you want to check out my log here is the link: DF 5x5 - Bodybuilding.com Forums

I can relate with the bloody shins from deadlifting. After I bled all over the place I decided to pick up some boot socks that nearly go up to the knees.. now I come home with red socks.

keep up the good work!
 
oso0960 said:
Hey LucSulla I've been periodically checking your log to see how well you progress on the 5x5. Very well done and keep it up. I too am doing the 5x5 DF and am a couple of weeks ahead. We are fairly close with the lifts, though you are a bit stronger than me on most lifts. if you want to check out my log here is the link: DF 5x5 - Bodybuilding.com Forums

I can relate with the bloody shins from deadlifting. After I bled all over the place I decided to pick up some boot socks that nearly go up to the knees.. now I come home with red socks.

keep up the good work!
Click to expand...

Yeah, I definitely would like reading your log to see how it goes. I usually wear long leg stuff on DL day, but once I passed 315, even that has lost some of its effectiveness. Oh well, scab today, callous tomorrow!

I just noticed I had my DL work sets wrong too!
 
13 February 2009: 5-3

Squats

3 x 285, 320, 360

Bench Press

3 x 3 x 235

Row

3 x 3 x 210

Misc

Same Complex Routine from Monday
 
16 February 2009: 6-1

Squats

3 x 3 x 340

Bench

3 x 205, 230

255 - Fail
255 - (Retry) Fail

5 x 225

Row

3 x 185, 205, 225

Misc

Same Complex Routine as last workout.

Bench is giving me fits. I guess if there is anything good to take out of this it is that my stick point changed. The shoulders/triceps portion I was strong on. It was getting it off my chest where I failed. I'm beginning to wonder if doing inclines is hurting my bench.
 
LucSulla said:
16 February 2009: 6-1

Squats

3 x 3 x 340

Bench

3 x 205, 230

255 - Fail
255 - (Retry) Fail

5 x 225

Row

3 x 185, 205, 225

Misc

Same Complex Routine as last workout.

Bench is giving me fits. I guess if there is anything good to take out of this it is that my stick point changed. The shoulders/triceps portion I was strong on. It was getting it off my chest where I failed. I'm beginning to wonder if doing inclines is hurting my bench.
Click to expand...

Add 3x3 of speed bench at 50-55% of your max, that should help getting the bar out of the chest.
 
18 February 2009: 6-2

Deadlift

After some sets at 225, 275, and 315 to warm-up:

3 x 3 x 350

Incline Press

Same deal with warm-ups then:

3 x 3 x 215

Misc

Wish my flat was progressing as well as my incline bench.
 
23 February 2009: 7-1

Squats

Warm-up

135 x 5
225 x 3
315 x 2

Work sets

3 x 3 x 350 (On the first set I did have to rack it after 2, reset the bar on my shoulder, and complete the last rep. There is one bar at the gym where the knurling isn't centered, and I always seem to get it).

Bench

Warm-up

135 x 5

Work sets

3 x 210, 235, 255

Got that damned 255 this week!

Row

3 x 190, 210, 235

To anyone following this, notice as my rows go up so do my bench numbers. This go around I have really become aware just how important lat strength is to bench press.

Misc

Usual A/B Complex thing I have been doing, except I switched out one of the B's and did a clean and press set of 8 x 135. My power clean form needs some attention again.
 
25 February 2009: 7-2

Deadlift

Usual warm-up stuff then

3 x 3 x 360

Incline Press

Warm-up then

3 x 3 x 220

Misc

Took some discipline to not do 365 and 225, but I have been that route an learned to not deviate from the book when I am all ready hitting PR's every session. My left knee is misbehaving unfortunately. Kind of a pins-and-needles/indian burn kind of feeling just below the center of my knee cap on the outside. I am going to hit the NSAIDS and maybe go light on squats Friday. My stupid ass did a bunch of stoop work a couple of weeks ago on a hard floor and rested on that knee. It has been irritated ever since.
 
27 February 2009: 7 - 3

Missed. I completely left off one day to try and let my knee catch up. I didn't want to do anything with it, and I use it a good deal on bench press and rows for obvious reasons. I fucking hate missing a day. The good news is that it feels better today. I'm hoping a couple more days with some advil and the bursitis will be gone. I will go do my push and pull Monday for sure as I don't think I need to be that gentle with it anymore, but I am a bit vexed over how to proceed with my squats.
 
SaiBoT said:
Narrowing the stance on squats helps with me.
Click to expand...

Actually, I didn't do it in the gym. Squats have always felt very natural to me, thankfully, and have had few knee aches from them. I did it at work. I was stocking a low shelf, and like a dumbass, rested on my left knee on a hard floor for about 20 minutes. Bad, bad idea when you weigh as much as me. I think squats and dead lifts are just prolonging its getting better. I Caught me knee with the bar doing deads the other day, and that was no bueno. It's a pretty minor problem; I'm just trying to keep it that way.
 
LucSulla said:
Actually, I didn't do it in the gym. Squats have always felt very natural to me, thankfully, and have had few knee aches from them. I did it at work. I was stocking a low shelf, and like a dumbass, rested on my left knee on a hard floor for about 20 minutes. Bad, bad idea when you weigh as much as me. I think squats and dead lifts are just prolonging its getting better. I Caught me knee with the bar doing deads the other day, and that was no bueno. It's a pretty minor problem; I'm just trying to keep it that way.
Click to expand...

Oh yeah now I remember reading your post about it. Shit that sucks, most of us in the iron game learn to ignore the pain and sometimes that's a double-edge weapon. Get well.
 
3 March 2009

Squats

2 x 5 x 315
3 x 315
2 x 355

Bench

3 x 215, 240
2 x 255 (failed last)

Row

3 x 195, 215, 240

Misc

Hypers - 3 x 12
Roman Chair Leg Lifts - 3 x 13

Well, here we are in week eight, and I think I blew up my program. Missing a day always hurts me I feel. The squats were mostly testing my knee, which felt much better. Unfortunately, my tripples suffered a bit. My bench press suffered a bit too. Luckily rows are steaming right along. I am adding some more core work to try to improve my form when squatting as well. I could probably use it anyway. I still feel confident I will hit my incline and dead lift numbers tomorrow, which he keep me positive about this cycle. I might have been a bit too ambitious on my first try as well. Thankfully, life is long, and I have plenty of time yet to keep working on my lifts.
 
FUCK FUCK FUCK

My knee was a little swollen around the outside where the petellar tendon connects to the knee cap sort of under, plus there is a little popping. More the tendonitus type than something serious. I am out on squats for at least two weeks, probably dead lifts too. I'm really pissed about this. I think I might have been getting sloppy with the way my kneecap tracking, though I'm not sure. It is what it is I guess.
 
6 March 2009

Deadlift

3 x 3 x 365

Incline

3 x 225
2 x 225
5 x 185

Misc

Knee hurts on DLs too. The pain is just to the left of the bottom of my knee cap on my left leg where that knot of tendons all come together. It feels like a carpet burn. The first set of DLs went swimmingly, but on the last rep of the second set it just surged right there. My dual factor 5 x 5 has been shot to hell by this, which I hate. Aside from the knee, I feel like my 1 rep max on DLs is well over four wheels now. My squats were starting to lag, but my DLs were finally surging. I guess I may do some volume work with different presses and rows while I let my knee heal, which pretty well blows any 5 x 5 program out of the water for the time being because I can't lift heavy with the legs. However, I do think I can still lift moderate weight for moderate reps and still heal. I'd love advice from any one who has had a similar experience. Obviously I can't push for the time being, but I'd like to keep exercising it and keep what gains I can. My knee has no catch, it isn't wobbly or any of that, so I don't think this is a massive problem.
 
9 March 2009 - Light 8s

Box Squats

3 x 8 x 225

Rows

3 x 8 x 185

Bench Press

3 x 8 x 185

Notes

Seeing as my knee is what it is, I am trying a couple of different things to figure out what went wrong and rehab it. I also decided it might be fun to do a little volume in the meantime. I am thinking of alternating box squats with triples at around 60 -70 percent my max to try and rebuild a better squat form. I didn't think mine was bad, but here I am with somethingitus. Not sure what I will do for deads, but I know I am going back to military presses. I am also going to be adding in more core work. Once things are good again, I may either do another 5 x 5 or this nifty program Southern Lord sent me.
 
LucSulla said:
9 March 2009 - Light 8s

Box Squats

3 x 8 x 225

Rows

3 x 8 x 185

Bench Press

3 x 8 x 185

Notes

Seeing as my knee is what it is, I am trying a couple of different things to figure out what went wrong and rehab it. I also decided it might be fun to do a little volume in the meantime. I am thinking of alternating box squats with triples at around 60 -70 percent my max to try and rebuild a better squat form. I didn't think mine was bad, but here I am with somethingitus. Not sure what I will do for deads, but I know I am going back to military presses. I am also going to be adding in more core work. Once things are good again, I may either do another 5 x 5 or this nifty program Southern Lord sent me.
Click to expand...

I think this is the wisest thing you can do and if I were you I wouldn't worry too much about deads because it's one of the last and hardest things to go away when you stop training (at least that's my personal experience on the matter).

SL routine? I'm guessing it's 5/3/1? I'm gonna do it too probably next month.
 
SaiBoT said:
I I wouldn't worry too much about deads because it's one of the last and hardest things to go away when you stop training (at least that's my personal experience on the matter).

SL routine? I'm guessing it's 5/3/1? I'm gonna do it too probably next month.
Click to expand...

Good to know. I feel like I was on my way to hitting the 500 lbs mark on deads in the next six months, and now this. It's just so fucking de-motivational. I sit there on the bench with the curl monkeys dying to be back in the power rack moving some real weight.

ugg...

I keep trying to keep in mind that training anything is better than letting everything go just because I am being pissy.

And about the next program, yar - that be the one!
 
LucSulla said:
Good to know. I feel like I was on my way to hitting the 500 lbs mark on deads in the next six months, and now this. It's just so fucking de-motivational. I sit there on the bench with the curl monkeys dying to be back in the power rack moving some real weight.

ugg...

I keep trying to keep in mind that training anything is better than letting everything go just because I am being pissy.

And about the next program, yar - that be the one!
Click to expand...

That's the spirit. Even so you can do some heavy ass shrugs and partial deads from the knee cap up and use some knee rehab band to keep the area warm. Also massage the area with some gel everytime you can through out the day to speed up the healing process.
 
12 March 2009 - Sometimes you just gotta say "Fuck it!"

Rack Pulls (replace deadlift for now)

5 x 225, 275, 315, 365, 405

1 x 455

Mil Press

3 x 8 x 135

Misc

Hypers - 3 x 12
Leg Lifts - 3 x 12

Notes

Well, bought a knee sleeve, ate a steak that was still moving, and tweaked some things. Switched to rack pulls for awhile as what really made my knee angry was the first part of the pull. Figured for the time being I would cut down on the range of motion, so went to rack pulls instead of deads. Now, I am under no illusions that a rack pull is the same thing as deads, but still...getting that 455 for one felt super fucking cool. I tried once and got no where, caught a couple more breaths, and went again. It felt glued to the pens and then...off it came. Super cool feeling! I knew my deads were getting stronger, and this really motivated me tonight. Best of all, I only had a little numbness in the bum knee. I'm going to stick with this and alternating box squats until I am 100 percent. If I can get to where I am repping 385 on squats, I will be happy for now, but I want a 500 lbs pull, and I can taste it after tonight.
 
16 March 2009 - 8s Week 2

Squat

8 x 225, 250, 275

Bench

3 x 8 x 195

Rows

3 x 8 x 190

Misc

Hypers: 3 x 13
Leg Lifts: 3 x 12

May have started a scratch high on rows. I wanted to puke when I left tonight. Not sure if it was from too little food or working out hard.
 
18 March 2009

Rack Pulls

5 x 245, 285, 335, 375, 415

Military Press

3 x 8 x 135 (repeated last week as I was a little shaky on stabalizers... been awhile, too long)

Misc

Lat Pulldowns

8 x 140, 150, 160

Been forever since I've done these. I can probably do more weight, but I wanted to make sure my form was strict.
 
23 March 2009

Squat

5 x 155, 195, 235, 275, 315

Bench

2 x 15 x 135
8 x 185

Trap/shoulder/or something around there is screwed up. The reason for all the low weight/high rep sets was trying to work it out a bit. Mixed results.

Rows

5 x 175,185, 205

Misc

Close grip lat pulls 3 x 8 x 140

Someone scold me for continuing to work out with so much sore stuff all ready :-p I swear I am falling apart, but I just feel so lazy taking a week off.
 
Ok, back for more finally. Last week I did a bit, but it was mostly to shake the rust off. This go round, I am giving Southern Lord's 5/3/1 routine a spin. I feel a bit peevish squating at most once a week, but I still want to give it a chance. Had I not been open minded, I would never discovered the 5 x 5. I figure I will give it at least two passes, as it is only a 5 week cycle. Southern Lord's general lack of being a pussy is a pretty good argument for it doing at least some good, though.

6 April 2009 - Week 1

Military Press

Warm Ups
Work Sets:

5 x 120, 130, 140

Dumbell Incline (been awhile)

4 x 8 x 70 (each dumbell)

Barbell Shrugs

3 x 12 x 225
2 x 10 x 275

I actually need straps for these now. I have gotten so much stronger in general that I can't grip the weight I need for the number of reps I need. Kind of cool, but was also a bit of a pickle today.

So that's it. It felt like a good work out. Certainly different from a 5 x 5, but it is nice to switch things up a little. Looking forward to seeing how it goes.
 
8 April 2009

Deadlift

Warmups
Work sets:

5 x 275, 300, 315

Good Mornings

3 x 5 x 135

Crunches

3 x 12 (Learned you can indeed crunch even with your abs cramped!)

Yikes - Way more beat than I thought I would be.
 
10 April 2009 - Bench Day

Bench Press

5 x 155, 175
10 x 185 (this wasn't to failure, but trying to stay true to the "leave nothing in the hole" rule for the big lifts as per the program)

Pushups

2 x 8
1 x 10

BB Rows

5 x 175, 185, 195

I opted for these for side work instead of the chins or pulldowns. I feel they do wonders for my back thickness and my bench.

Squats

10 x 225

This was not part of the program. In fact, Squat day isn't until week two, but I couldn't go a week with no squating. This was really to keep my knees loose for Monday, but I am thinking about working on getting up to 20 x 225 by doing a set on either chest or dead day depending.
 
13 April 2009 - Squat Day

Squats

3 x 315, 325, 345.

It was really good to get back to moving weight in the mid 300s.

Front Squats

8 x 135
3 x 10 x 135

I still have something pulled deep under my trap. I think I did it doing to much yanking with shit form on rows about a month ago. Unfortunately, using the crossed arm hold really hits whatever it is I strained. The other problem is wrist flexibility for the traditional hold one has after a clean on these. I had to do 5 reps, rack the bar and switch grips quickly, then do another five. Still, I think as my wrists gain flexibility, I will be able to push the weight up on these at least another 50 percent. I've never really done front squats though, and aside from the hold problems, I really thought it was a rewarding movement and will be doing more of them.

Leg Raises

3 x 12

Lat Pulldowns

10 x 150
2 x 8 x 150

My friends weren't quite done with their routines, so I decided to throw these in for something to do. I wanted to hit my biceps a bit, but I hate doing bicep iso work, so I figured I'd get my back in on the whole affair a little.
 
15 April 2009 - MP Day

Military Press

3 x 155, 165, 175

Incline Dumbbell Press

Weight for each DB

10 x 70
8 x 75
8 x 80

Shrugs

12 x 135
12 x 185
12 x 225
20 x 125

17 April 2009 - Deadlift Day

Deadlift

3 x 315, 345, 355, 365

Good Mornings

10 x 135, 145, 155

Stomach Crunches

(These things are horrible after the deads and GMs!)

2 x 25
1 x 30
 
moya said:
good shit... im assuming the knee has gotten better?
Click to expand...


Yeah, it is doing better. I am on my feet all day, so most of it was just that. Keeping my hams and calves stretched did a lot for it. Finally back seeking that 500 lbs DL :chomp:
 
20 April 2009

Bench

5 x 185
3 x 215
Failed 265 twice then 245.

Obviously my shoulder is not getting better.

Bench from Pins in Cage

Explanation: you set the pins where the bar rest on your chest when your are in position, on the bar when you are not and work on pushing out of the hole.

10 x 135
10 x 155
8 x 160

Barbell Rows

3 x 10 x 135

24 April 2009

Squats

225 x 5
275 x 5

4 x 3 x 325

This was just plain horrible. I should have hit a single at 375. I stunk up the place instead.

Box Squats

3 x 10 x 225

Crunches

2 x 30
1 x 25

I have no clue what I am doing tonight, maybe nothing. My shoulder hurts so bad when I get out of bed the past couple of mornings it has made me tear up. I'm very frustrated and don't know what to do next.
 
Not sure how you hurt your shoulder, but I switched my benching form to one which is easier on shoulders..it gradually got better over a 6 month period. I lifted through the pain (maybe not the best thing), but I wasn't about to quite lifting. Advil does wonders..
 
LucSulla said:
20 April 2009

Bench

5 x 185
3 x 215
Failed 265 twice then 245.

Obviously my shoulder is not getting better.

Bench from Pins in Cage

Explanation: you set the pins where the bar rest on your chest when your are in position, on the bar when you are not and work on pushing out of the hole.

10 x 135
10 x 155
8 x 160

Barbell Rows

3 x 10 x 135

24 April 2009

Squats

225 x 5
275 x 5

4 x 3 x 325

This was just plain horrible. I should have hit a single at 375. I stunk up the place instead.

Box Squats

3 x 10 x 225

Crunches

2 x 30
1 x 25

I have no clue what I am doing tonight, maybe nothing. My shoulder hurts so bad when I get out of bed the past couple of mornings it has made me tear up. I'm very frustrated and don't know what to do next.
Click to expand...

Bro try working your bench with a narrower grip, something along the lines of 1-2 inches wider than shoulder width.

Another thing, jumping from 215lbs to 265lbs knowing that you have shoulder issues it's not a good idea, try smaller increments, like 20lbs and 10lbs when you are aproaching your final set, at least until it heals.

Good luck!
 
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