Cal's Training Journal

[wnt2bBeast]

ok, it's saturday morning and my back is feeling alright. still a bit stiff, but it should be alright once i warmup. going to work up to a 235-245 set of 3 today on oly squats

play it by ear..dont be afraid to rest..there have been many days that i said i wasnt going heavy then get in the gym and my plan goes right out the window lol..do what you can..if you get to a weight that bothers stop lighten the load and hit reps and work on your form..its better than going heavy and pushing yourself back even further..good luck!!

 

[super_rice]

5x5 Intensity Phase - Week 6, Day 3
Saturday, 19 February, 2005

Back was a bit sore, so I just warmed up for longer. Feels like there is a small bruise in there. Did everything I was supposed to though, no problems. Will upload vids of the squat soon. My form just broke apart today, wasn't in the groove at all.

Bench Press
Set 1: 175 x 3
Set 2: 175 x 3
Set 3: 175 x 3

Had a nice thorough warmup with snatches, overhead squats, and a big warmup on the bench.

Full Olympic Backsquats
Warmups
Set 1: 155lbs x 5
Set 2: 175lbs x 5
Set 3: 195lbs x 5
Set 4: 215lbs x 3
Set 5: 225lbs x 2
Set 6: 235lbs x 3 PR+2 Reps

When I got to 225, my form broke down and I was doubtful of the 235. It went well, though it felt a bit heavier than it should. I'm pretty sure it's because I didn't get enough sleep last night. So the PR was easy as far as it coming up, but my form was sloppy and it felt heavy that's all.

Bent Over Rows
Set 1: 125lbs x 4
Set 2: 125lbs x 3
Set 3: 125lbs x 3

I keep doing extra reps on rows... they go by so fast I loose count.

I had a 20minute epsom salt bath followed by 5 minutes alternating hot/cold shower. Back is a bit sore right now, but I believe all is well in the world.

 

[super_rice]

5x5 Intensity Phase - Week 6, Day 3
Training Videos

Oly Squats: http://s26.yousendit.com/d.aspx?id=2ZVZJLNGHUI4K3CBBHPVUI995O

 

[JeSt3r]

looking good rice...im gonna start a journal soon after i get my new routine set up....nice job on everything

 

[super_rice]

5x5 Intensity Phase - Week 7, Day 1
Monday, 21 February, 2005

Warmup with hang snatches, drop snatches, and some overhead squats.

Workout time: 1 hour 10 min
BW: 175lbs (had a litre of water, and food)

Bench Press
200lbs x 3 +2rep PR!

Full Olympic Backsquats
Set 1: 220lbs x 3
Set 2: 220lbs x 3
Set 3: 220lbs x 3 +10lbs 3x3 PR

w00t! Easy! Going to go up another 10lbs next week. I'm going a bit crazy though, at this rate, I have to PR every workout for the next two weeks.

Bent Over Rows
155lbs x 3 + 5lbs PR

Assistance
Lying Lateral Raises 15lbs 1x10, 1x15 (per side)
Lying External Rotations 15lbs 2x8
Hanging Leg Raises: 2x5
Lying Leg Raises: 2x5
Side Abdominal Bridge Iso Hold: 30sec x 1

Need to train abs harder to get more stability.

 

[ghettostudmuffin]

Keep it up. You'll be a brick shithouse before you know it.

 

[d-dub]

Getting strong superice. nice progress.

 

[Madcow2]

Full Olympic Backsquats
Warmups
Set 1: 155lbs x 5
Set 2: 175lbs x 5
Set 3: 195lbs x 5
Set 4: 215lbs x 3
Set 5: 225lbs x 2
Set 6: 235lbs x 3 PR+2 Reps

FYI - this is too much volume on your way to a 1x3. These are tiny jumps and a lot of reps.

 

[ghettostudmuffin]

Sorry to intrude on your thread super_rice, but madcow2, would this be a better ramp up?:

135x3
155x3
185x3
205x3
235x3

I only ask because this is how I would ramp up on a 3x3 or 1x3.

 

[super_rice]

Sorry to intrude on your thread super_rice, but madcow2, would this be a better ramp up?:

135x3
155x3
185x3
205x3
235x3

I only ask because this is how I would ramp up on a 3x3 or 1x3.

i would normally do it that way, the only difference is i'd probably do ~5 reps until 185, do that for a triple, then double 205, then go onto 235...