Xlajbf's Intermediate 5x5 Training Journal

[Xlajbf]

[b]Week 8 - Day 1[/b]   (2/23)

Squat -          165x5, 205x5, 245x5, 285x5, 326x5 [color=red][b](PR)[/b][/color]

Bench -          110x5, 140x5, 165x5, 195x5, 221x5 [color=red][b](PR)[/b][/color]

Row -            95x5, 115x5, 135x5, 170x5, 180x5 [color=red][b](PR)[/b][/color]

Hanging Leg Raises - 0x4x8

 

[Xlajbf]

[b]Week 8 - Day 2[/b]   (2/25)

Squat -          165x5, 205x5, 245x5, 245x5

Military Press - 80x5, 100x5, 115x5, 135x5 [b][color=red](PR)[/color][/b]

Deadlift -       185x5, 215x5, 250x5, 290x5

Hanging Leg Raises - 0x3x8

Well.. my deadlift is steadily increasing. Still a ways off from my previous max of 360lbs before I hurt my back. I keep getting scared of hurting myself again every time I go for the top set. I guess I'll have to work on that and be more confident in the lift. No trouble yet though except feeling insane tightness in my lower back after the last set. Felt better the next morning.

 

[Xlajbf]

[b]Week 8 - Day 3[/b]   (2/28)

Squat -          165x5, 205x5, 245x5, 285x5, 335x5 [b][color=red](PR)[/color][/b], 245x8

Bench -          110x5, 140x5, 165x5, 195x5, 225x5 [b][color=red](PR YAY 2 PLATES)[/color][/b], 165x8

Row -            95x5, 115x5, 135x5, 160x5, 185x5 [b][color=red](PR)[/color][/b], 135x8

Flat DB Press -  70x3x8

Skullcrushers -  85x8, 85x6, 80x6

BB Curls -       82.5x2x8, 82.5x5

Wow... what a great workout. My squat's getting huge and my legs feel super pumped afterward. Very happy about the bench since I still remember back when I used to not even be able to do 225lbs for 1 rep and was all bummed out about it. Now it's my 5RM instead of being too much for my 1RM.

Best of all, I haven't shown any signs of slowing down yet. =)

 

[Xlajbf]

[b]Week 9 - Day 1[/b]   (3/4)

Squat -          170x5, 215x5, 260x5, 295x5, 342x5 [color=red][b](PR)[/b][/color]

Bench -          116x5, 145x5, 175x5, 203x5, 232x5 [color=red][b](PR)[/b][/color]

Row -            95x5, 115x5, 145x5, 165x5, 190x5 [color=red][b](PR)[/b][/color]

Hanging Leg Raises - 5x4x8

 

[Xlajbf]

[b]Week 9 - Day 2[/b]   (3/11)

Squat -          175x5, 215x5, 260x5, 260x5

Military Press - 85x5, 105x5, 125x5, 140x5 [b][color=red](PR)[/color][/b]

Deadlift -       185x5, 225x5, 260x5, 295x5

Ab Ball Crunches - 0x3x8

Did not lift for a week because I was feeling pain in my lower back. =( Damn bulging disc has kept quiet these past two months and crept up on me. Oh well... all is well now and I performed this workout with no pain during or in the days that followed.

 

[Xlajbf]

[b]Week 9 - Day 3[/b]   (3/17)

Squat -          170x5, 215x5, 260x5, 300x5, 350x2 [b][color=red](pr, but failed 3rd :()[/color][/b]

Bench -          115x5, 145x5, 175x5, 205x5, 240x3 [b][color=red](PR)[/color][/b], 175x8

Row -            95x5, 115x5, 145x5, 165x5, 195x4 [b][color=red](PR)[/color][/b], 145x8

Flat DB Press -  70x3x8

Skullcrushers -  75x3x8

UGH!!!!!!!!! What a horrible workout day. I had not squatted heavy in almost 2 weeks because of the week I took off due to my back hurting. When I did my first rep of 350 it felt like I had a ton on my shoulders and it took almost everything I had to slow my descent in time to stop before crashing down on the safety bars in the power rack. I started my descent more slowly on the 2nd rep. It took everything I had to get that one back up. I knew I wouldn't be able to come up for 3 so I racked up. Sucks, but given that my last successful 5RM was 342, I've added 67lbs to my 5RM on the squat and 42lbs to my all-time 5RM before hitting a wall. Not bad. I'm going to back down to 342lbs for next workout because I failed to pull off the 3 reps. Should be ready to try 350 again in a week.

On bench I got my 3 reps in but was not feeling strong enough to go for 5. I wouldn't call bench a failure this week, just a slowdown. Technically, I am really only supposed to attempt 3 reps on Day 3 of the Intermediate 5x5, and the 5RM attempt was just my way of judging whether or not I should accelerate my progress in a given week. I guess this will be a "back to normal" week.

Rows I got 4 reps in at 195. Really felt my grip giving out even with straps. Going to have to work on that. I sometimes feel discomfort in my lower back when rowing too, moreso than when I DL or squat. Would there be great harm in doing weighted pullups instead of bent over BB rows? I think pullups do more for the lats anyway, don't they? Plus I won't put any unnecessary strain on my lower back. What do you all think?