Cal's Training Journal

[super_rice]

Basic Info

1.5 years training, as much as I could with sports and judo.

Began lifting at 15.5 yrs, 135lbs, 5'7, ~10-11% BF, Feb 2003. My best initial lifts (all lifts raw, not that I knew what this meant at that point):
Flat bench: 112 lbs x 12
Full Oly Backsquat: 125 lbs x 1
Deadlift: 170 lbs x 1

Best lifts as of August 2004 (all lifts raw):
Flat bench: 200lbs x 1
Full Oly Backsquat: 255 x 1
Deadlift: 315 x 1
@bw 160, bf 10%, 5'8

I train for overall athletic ability in power orientated sports. Football, hockey, etc.

 

[super_rice]

5x5 Volume Phase: Week 3, Day 3 - Intro
28 January, 2005

I began 5x5 on 9 January, 2005, at 160lbs (lost quite a bit after volleyball season). I did not pick bad weights to begin 5x5 at, my weight selection has been pretty much on track, I only botched the setup of the program by initially swapping chins/rows, etc. All is well now, and progress has been superb. I'm at 166lbs currently, with very little noticable fat gain. With the start of 5x5 also marked a huge change in the way I do deadlifts. I no longer "touch and go," and pull every rep off the floor, no bounce. I recommend this to everyone, makes everything a lot harder, and thus more beneficial (I'm hoping, since now I get more practice at separation, initiating the lift off the floor).

Pre 5x5:
BW: 160
BF: ~10-11?
Ht: 5'8

Initial weight selection:
Squat - 170lbs (heavy days), 135lbs (light days)
Deadlift - 225
Bench - 135
Chin - BW
Rows - 95

So enough of that, today's workout - in order:

Friday, 28 January, 2005.
All the weight moved today was relatively easy. Should be able to PR all next week no problems.

Flat bench
Warmup: Bar x 10, 25lbs increments x 5
Set 1: 160
Set 2: 160
Set 3: 160
Set 4: 160
Set 5: 165

Full Oly Backsquat
Started out feeling heavy didn't think I could do all 5 sets, but as 3rd set came around, seems like my body adjusted to the weight.
Warmup: Some box jumping, bar x 10, 50lbs increments
Set 1: 195
Set 2: 195
Set 3: 195
Set 4: 195
Set 5: 195 5x5 PR + 10lbs

Standing Barbell Rows - Torso at parallel, supinated grip
Again, I botched the volume, forgot I was supposed to try get a 1x5 for weight.
Set 1: 115
Set 2: 115
Set 3: 115
Set 4: 115
Set 5: 115

Assistance Rotator Cuff
I don't know if I've got the right names for these exercises.
Cuban Press: 45lbs, 2x5
L-Flyes: 20lbs 3x8 3x8 PR + 5lbs

Note: Sorry CCJ, I just had to copy your format

 

[JustJacked]

those are some good numbers for a 17 year old. you have me beat when I was that age in everything except for the squat! keep up the good work bro! youll be jacked in no time!

 

[super_rice]

yeah, I regret not starting to squat earlier. now it's my favorite exercise i went for about 6 months before beginning to squat

 

[JustJacked]

I just had really strong legs when I was younger. alot of soccer and mountain biking. Now I love training my legs. I get the most intense workouts when I train them. there not that strong anymore, but i still bomb them till Im almost puking everytime! I love the feeling of almost passing out after a set of squats! thats how I know its working!

 

[super_rice]

5x5 Volume Phase: Week 4, Day 1
31 January, 2005


Flat bench
Warmup: Bar x 10, 25lbs increments x 5
Set 1: 165
Set 2: 165
Set 3: 165
Set 4: 165
Set 5: 165

Full Oly Backsquat
Felt really shitty today, form was off, wasn't as tight as I normally am. Will post vid.
Warmup: Some box jumping, bar x 10, 50lbs increments
Set 1: 135 x 10
Set 2: 155 x 5
Set 3: 165 x 5
Set 4: 185 x 2x3
Set 5: 225 x 5

Standing Barbell Rows - Torso at parallel, supinated grip
Set 1: 120
Set 2: 120
Set 3: 120
Set 4: 120
Set 5: 120

Assistance Rotator Cuff
Cuban Press: 45lbs, 2x5
L-Flyes: 20lbs 3x8

 

[JustJacked]

good work bro! numbers are up from last time. thats awesome. keep up the good work!

 

[super_rice]

quite a stressful week for me.

studying a lot, etc, been loaded up on anti-inflammatories as well. the only recovery that i'm getting well is food, but i believe the drugs are slowing my recovery (a bit sore for last workout, for the past few days since i began taking them).

anti-inflammatories were for wrist pain i was experiencing, not related to training though.

 

[super_rice]

5x5 Volume Phase: Week 4, Day 2
Wednesday, 2 February 2005

Full Olympic Backsquat - Light Day
Set 1: 155
Set 2: 175
Set 3: 165
Set 4: 165
Set 5: 165

Cleangrip Deadlifts - No bounce
The program is really working right, these were extremely light today.
Set 1: 245
Set 2: 245 + Shrugs
Set 3: 245 + 10sec hold
Set 4: 245 + Shrugs
Set 5: 245 + 10sec hold

Weighted Chinups
Bodyweight at time of worout: 168
Set 1: BW + 10lbs
Set 2: BW + 10lbs
Set 3: BW + 10lbs
Set 4: BW + 10lbs
Set 5: BW + 10lbs Only got 4 reps in! Failed , so I rested and did a triple at BW

Assistance Abdominals
Leg raises 20 lbs 3x8 + 30sec holds

 

[super_rice]

I don't have much equipment ie, a roman chair for ab work.

Weighted situps give me like 1-2 inches ROM, so i need something better. leg raises don't cut it, i don't have enough ankle weights.

I am doing side bends though... Got to get my midsection stronger so there is more stability during squats