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Sarge's Lifting Chronicles 2006-2007
- Thread starter SgtSlaughter
- Start date
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Wow... I can't belive i'm already into Week 5
Day 1 tonight (Squat, Bench, Row).
It's hit my 5 rep PR's or be crushed... "SQUAT OR DIE!" (hehe p diddy rif)
Bitching for the day consists of:
Calve DOMS from jump rope (mostly left being more sore than right for some reason).
And my right bicep, inner down near elbow feels abnormal...
Good things:
Slept like a baby, streched out hip area really well... and my lower back is good this morning... WOOHOO i didn't even see the chiro yet.
Going to make my diesel shake for fuel today... eat up and shut up
Weigh in Post PPH: 209.5 lbs
... all bloat gone, still large and in charge though
Wow... I can't belive i'm already into Week 5
Day 1 tonight (Squat, Bench, Row).
It's hit my 5 rep PR's or be crushed... "SQUAT OR DIE!" (hehe p diddy rif)
Bitching for the day consists of:
Calve DOMS from jump rope (mostly left being more sore than right for some reason).
And my right bicep, inner down near elbow feels abnormal...
Good things:
Slept like a baby, streched out hip area really well... and my lower back is good this morning... WOOHOO i didn't even see the chiro yet.
Going to make my diesel shake for fuel today... eat up and shut up
Weigh in Post PPH: 209.5 lbs
... all bloat gone, still large and in charge though
T
The Shadow
Guest
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I'm not T but having run and designed a lot of programs similar to this, the body will tend to slow down on/around week 6......at that point the gains will be closer to 5-7.5 pounds EOweek for the same number of reps. Sarge can look at overall progress and decide if he wants to go with the slightly lower gains and keep reps the same - or add the 10 pounds, drop the reps and then run as a pure strength cycle to hit a new 1RM or 3 RM. Working hard on the other ancillary exercise for the main lift will prevent hypertrophy as total reps (TUT) will still be moderately high
Cynical Simian said:I wonder whether you and Bunny will be able to communicate at the Arnold without access to smilies.
This is sorta a question for T since he knows a ton about the carryover from the other lifts to deadliftss: should sarge still shoot for +10 pounds every two weeks on deads even though one of the two workouts is the CNS Saver Combo?
I'm not T but having run and designed a lot of programs similar to this, the body will tend to slow down on/around week 6......at that point the gains will be closer to 5-7.5 pounds EOweek for the same number of reps. Sarge can look at overall progress and decide if he wants to go with the slightly lower gains and keep reps the same - or add the 10 pounds, drop the reps and then run as a pure strength cycle to hit a new 1RM or 3 RM. Working hard on the other ancillary exercise for the main lift will prevent hypertrophy as total reps (TUT) will still be moderately high
BiggT
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Thats basically how I would have answered it..... typically around the 6th week (which is usually anywhere from the 2nd-4th week of TOUGH training and really pushing) you'll have some of those decisions to make, as your 'run' will be coming to an end.....CS, As long as he can add 10lbs per DL session, he should do it ......using the cleans as a CNS saver doesn't mean that progress should be more conservative on the DL, it was actually a way for him to be able to train the deadlift the same way most "normal" people would, I say that because Sarge is a very disprotionately strong puller, and I know because I am the exact same way that when a lift as taxing as the DL is that much better than all your other lifts it will blow you out fast and slow gains in everything else and leave you feeling like you got run over by a train......he'll still feel like he got run over by a train, but like Shadow said, it will probably be around week 6 or so......where he would have more than likely have been shot by week 3 DLing every week with his DL numbers where they are relative to everything else.
The Shadow said:
Thats basically how I would have answered it..... typically around the 6th week (which is usually anywhere from the 2nd-4th week of TOUGH training and really pushing) you'll have some of those decisions to make, as your 'run' will be coming to an end.....CS, As long as he can add 10lbs per DL session, he should do it ......using the cleans as a CNS saver doesn't mean that progress should be more conservative on the DL, it was actually a way for him to be able to train the deadlift the same way most "normal" people would, I say that because Sarge is a very disprotionately strong puller, and I know because I am the exact same way that when a lift as taxing as the DL is that much better than all your other lifts it will blow you out fast and slow gains in everything else and leave you feeling like you got run over by a train......he'll still feel like he got run over by a train, but like Shadow said, it will probably be around week 6 or so......where he would have more than likely have been shot by week 3 DLing every week with his DL numbers where they are relative to everything else.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
quick update...
WEEK 5 Day 1
start 5:18pm
Squat
117x5
147x5
177x5
206x5
235x5 (smooth PR)
Bench
100x5
125x5
150x5
174x5
200x4 Recruited a spotter... I couldn't even decline (with arch) the 5th up... i was stuck. sucks.
Bench has stalled
Row
85x5
105x5
125x5
150x5
175x5
no problems anywhere but the last rep on the last set of benching... BOO!
3 sets of weighted abs
3 sets of weighted hypers
Spinal Erectors now say "who's your Daddy" to me, lol... i've pwned them, they recover much faster now.... good stuff.
end time: 6:11pm
So day 3 (next bench day) I will do repeat and hit 200x3 again and go for 5 next week... or just start triples?
quick update...
WEEK 5 Day 1
start 5:18pm
Squat
117x5
147x5
177x5
206x5
235x5 (smooth PR)
Bench
100x5
125x5
150x5
174x5
200x4
Recruited a spotter... I couldn't even decline (with arch) the 5th up... i was stuck. sucks.Bench has stalled
Row
85x5
105x5
125x5
150x5
175x5
no problems anywhere but the last rep on the last set of benching... BOO!
3 sets of weighted abs
3 sets of weighted hypers
Spinal Erectors now say "who's your Daddy" to me, lol... i've pwned them, they recover much faster now.... good stuff.
end time: 6:11pm
So day 3 (next bench day) I will do repeat and hit 200x3 again and go for 5 next week... or just start triples?
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Nice job Sarge. I wouldn't worry about the bench. You'll adjust & hit what you need to next week (not sure how you structure that) but look at the bright side, you hit 200 lbs which is a PR and did it 4x, your S.E.'s are recovering quickly & not talking so much shit, Squats were like butta & rows .... etc ... so you did not lose the war as MM would say.
Enjoy your night on the town with the boys & lovely ladies
Nice job Sarge. I wouldn't worry about the bench. You'll adjust & hit what you need to next week (not sure how you structure that) but look at the bright side, you hit 200 lbs which is a PR and did it 4x, your S.E.'s are recovering quickly & not talking so much shit, Squats were like butta & rows .... etc ... so you did not lose the war as MM would say.
Enjoy your night on the town with the boys & lovely ladies
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Holy crap, it's a pain in the ass to find previous workout entries in this journal.
Anyway, I finally located Week 4 Day 1 and saw that you did 194 last week for your top set. Try going for 197 on Day 3 for the triple and quintuple () on Week 6 Day 1. I know the guideline is +2.5% each week (which would give ~=5 lbs for bench), but that's just not going to happen given that bench is probably your most heavily trained lift and that you're not benching T-esque amounts. Drop back a bit and give microloading a shot, and when you stall on that go to triples.
Holy crap, it's a pain in the ass to find previous workout entries in this journal.
Anyway, I finally located Week 4 Day 1 and saw that you did 194 last week for your top set. Try going for 197 on Day 3 for the triple and quintuple (
) on Week 6 Day 1. I know the guideline is +2.5% each week (which would give ~=5 lbs for bench), but that's just not going to happen given that bench is probably your most heavily trained lift and that you're not benching T-esque amounts. Drop back a bit and give microloading a shot, and when you stall on that go to triples.
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I forgot something...
...nice squat and row PRs!
I forgot something......nice squat and row PRs!
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