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Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: _bruce_ on June 02, 2008, 12:53:46 PM



Title: _bruce_ - 5x5 - from tit to breast... to EVEREST
Post by: _bruce_ on June 02, 2008, 12:53:46 PM
Current status: edge of fluffiness

Goal: more muscle, leaner - rugged appearence which fits me.

Height:   5' 8"
Weight:  185lb - 190lb

For those who like reading:
I don't have lofty goals. I'm happy the way I am, just wan't to shed some fat, more arms and shoulders.
Only strong bodyparts that I have are forearms, calves - both which I've never trained... the irony of genetics.
Chest is nice.
Rest sucks.

My current diet is mainly fat and protein. Low carbs.
This makes me feel better than a carb approach - no gas, emotionally more stable

I used to eat around 3-5 pizzas a day and around 2lb of cookies - good times.
This brought me to around 200lbs of brutal appearance.
I used to train every 4 - 14 days which enabled me not to get too fat, not crossing the 200lbs belly-barrier.


This is what I currently eat for the day...

Mo-Fr
Morning:   2 cups of coffee(little milk), ~40g protein powder, salad with pumpkinseed-oil
Lunch:     100g shrimp/or 100-200 tuna or macarel + salad with pumpkinseed-oil
Evening:   ~100-200g ham, 8-10 eggwhites, salad with pumpkinseed-oil
Late    :   2 cups of coffee, ~40g protein powder, salad with pumpkinseed-oil

Sa-Su
Coffee, some meat, whole grain noodles, brown rice, salad + healthy oil, salmon, piece of cake(selfmade low sugar)

repeat


Training history:
tried different styles for many years - always stopped. Never pushed it. Though I came to the conclusion that high volume ain't my thing.

My foray into 5x5... could be that I don't have understood all of it - so feel free to add your thoughts and suggestions.
Weights were a guess and only fitted for 2 exercises - rest was too light.
Basic log layout from bb . com



5x5 Weightlifting Program - 12 Weeks: Monday. 90 seconds between sets. 3 minutes
between exercises.

DAY: Tuesday
DATE: June the 03rd/2008
TIME: 21:00 - 21:47

pm

CARDIO TODAY? YES - 25 min


LENGTH OF WORKOUT
: 47 min.

WEIGHT: ~185 lbs

LOCATION: at home


MOOD WHEN STARTING
: So, so. But I'm motivated and curious how it will go.


Rest:
90  sec between sets
180 sec between exercises


Weighted Chin-ups -      5 reps       +   0 kg/  0 lbs... last one was close - perfect

Dumbbell Calf Raises -    5 reps       + 40kg/   90 lbs... mhhh  

Dumbbell Military Press - 5 reps       +  20kg/  45 lbs... was too light - try 22.5kg next time)      

Rear Delt Row -             5 reps       +  40kg/  90 lbs... last one was close - perfect

Close grip bench press -  5 reps       +  40kg/  90 lbs... too light - try 45-50 next time


Felt great, feel refreshed + slightly amped



Title: Re: _bruce_ - 5x5 trials
Post by: The Master on June 02, 2008, 05:53:59 PM
Current status: edge of fluffiness

Goal: more muscle, leaner - rugged appearence which fits me.

Height:   5' 8"
Weight:  185lb - 190lb

For those who like reading:
I don't have lofty goals. I'm happy the way I am, just wan't to shed some fat, more arms and shoulders.
Only strong bodyparts that I have are forearms, calves - both which I've never trained... the irony of genetics.
Chest is nice.
Rest sucks.

My current diet is mainly fat and protein. Low carbs.
This makes me feel better than a carb approach - no gas, emotionally more stable

I used to eat around 3-5 pizzas a day and around 2lb of cookies - good times.
This brought me to around 200lbs of brutal appearance.
I used to train every 4 - 14 days which enabled me not to get too fat, not crossing the 200lbs belly-barrier.


This is what I currently eat for the day...

Mo-Fr
Morning:   2 cups of coffee(little milk), ~40g protein powder, salad with pumpkinseed-oil
Lunch:     100g shrimp/or 100-200 tuna or macarel + salad with pumpkinseed-oil
Evening:   ~100-200g ham, 8-10 eggwhites, salad with pumpkinseed-oil
Late    :   2 cups of coffee, ~40g protein powder, salad with pumpkinseed-oil

Sa-Su
Coffee, some meat, whole grain noodles, brown rice, salad + healthy oil, salmon, piece of cake(selfmade low sugar)

repeat


Training history:
tried different styles for many years - always stopped. Never pushed it. Though I came to the conclusion that high volume ain't my thing.

My foray into 5x5... could be that I don't have understood all of it - so feel free to add your thoughts and suggestions.
Weights were a guess and only fitted for 2 exercises - rest was too light.
Basic log layout from bb . com



5x5 Weightlifting Program - 12 Weeks: Monday. 90 seconds between sets. 3 minutes
between exercises.

DAY: Tuesday
DATE: June the 03rd/2008
TIME: 21:00 - 21:47

pm

CARDIO TODAY? YES - 25 min


LENGTH OF WORKOUT
: 47 min.

WEIGHT: ~185 lbs

LOCATION: at home


MOOD WHEN STARTING
: So, so. But I'm motivated and curious how it will go.


Rest:
90  sec between sets
180 sec between exercises


Weighted Chin-ups -      5 reps       +   0 kg/  0 lbs... last one was close - perfect

Dumbbell Calf Raises -    5 reps       

Dumbbell Military Press - 5 reps       +  20kg/  45 lbs... was too light - try 22.5kg next time)     

Rear Delt Row -             5 reps       +  40kg/  90 lbs... last one was close - perfect

Close grip bench press -  5 reps       +  40kg/  90 lbs... too light - try 45-50 next time


Felt great, feel refreshed + slightly amped



Great log. Some brutal strength there! 8)


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on June 03, 2008, 11:35:10 AM
I feel very privileged that the great Debussey is delighted  8)


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on June 05, 2008, 02:02:34 PM
DAY: Thursday
DATE: June the 05rd/2008
TIME: 22:27 - 23:09

pm

CARDIO TODAY? NO


LENGTH OF WORKOUT
: 42 min.

WEIGHT: ~185 lbs

LOCATION: at home


MOOD WHEN STARTING
: Pretty good. I'm motivated and curious how it will go.


Rest:
90  sec between sets
180 sec between exercises


Weighted Pull-ups -            
5 reps       +   0 kg/  0 lbs... last one was close - perfect

Dumbbell Incline Presses -   
5 reps       + 30kg/   65 lbs... too light... add some pounds   
Lying leg curls -                 
0 reps   ...no such machine at home    
Barbell Squats -                
5 reps       +  40kg/  90 lbs... left knee died long ago, so light and superslow

Shrugs -                          
0 reps      ...traps too big + no shoulders... maybe some day

Felt great, feel refreshed, was pretty cool.


Title: Re: _bruce_ - 5x5 trials
Post by: PANDAEMONIUM on June 05, 2008, 08:11:47 PM
5x5 is one of the best training protocols out there IMO.  Good luck!


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on June 07, 2008, 07:44:05 AM
5x5 is one of the best training protocols out there IMO.  Good luck!

Thanks.
I have a pretty realistic timeframe for improving - 5 years from now on.
Let's see....


Title: Re: _bruce_ - 5x5 trials
Post by: The Master on June 07, 2008, 08:16:06 AM
Debussey approved.


Title: Re: _bruce_ - 5x5 trials
Post by: MisterMagoo on June 07, 2008, 11:44:19 AM
i'm joining you on the 5x5's my friend. it's a tried and true system.


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on June 13, 2008, 12:37:28 PM
Had to pause because of horrendous sleeping patterns - here we go again...

DAY: Friday
DATE: June the 13nth/2008
TIME: 21:12 - 22:13

pm

CARDIO TODAY? NO


LENGTH OF WORKOUT:  min. 61 mins.. strange?!?

WEIGHT: ~185 lbs

LOCATION: at home


MOOD WHEN STARTING: Tired(meds)


Rest:
90  sec between sets
180 sec between exercises


Weighted Chin-ups -      5 reps       +   5 kg/  11 lbs... last one was very hard.... perfect

Dumbbell Calf Raises -    5 reps       + 40kg/   90 lbs... mhhh... max dumbbell I have

Dumbbell Military Press - 5 reps       +  25kg/  55 lbs... was a hair too light - try 27.5kg next time)  *

Rear Delt Row -             5 reps       +  45kg/  95 lbs... too light

Close grip bench press -  5 reps       +  50kg/ 110 lbs... too light **


Felt great, feel refreshed + slightly amped

* heaving those damn dumbbells 5 times in the air from the ground is kinda shitty - press itself is much less demanding... need to adress this and find 2 slaves

** deeply feeling the tris and minimizing shoulder involvment is still a struggle



Title: Re: _bruce_ - 5x5 trials
Post by: MisterMagoo on June 13, 2008, 01:07:06 PM
hey man, if i can whack a 5x5 on shoulder presses with the 90s you can go for the 55's.  ;D

the key is to find the spot on your knee to rest the 'bell and kick it up without moving too much.


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on June 15, 2008, 01:06:26 PM
DAY: Sunday
DATE: June the 16nth/2008
TIME: 21:51 - 22:41

pm

CARDIO TODAY? NO


LENGTH OF WORKOUT
:  50 min. grrrr

WEIGHT: ~185 lbs

LOCATION: at home


MOOD WHEN STARTING
: Pretty good. Let's see...


Rest:
90  sec between sets
180 sec between exercises


Weighted Pull-ups -            
5 reps       +   2.25 kg/   5 lbs... now that was hard!

Dumbbell Incline Presses -   
5 reps       + 35     kg/  75 lbs... superhard - ~5lb too much

Barbell Squats -                
5 reps       +  50    kg/ 110 lbs... left knee died long ago, so light and superslow


Felt great, really heavy for the most part... increases were around 2.5 - 5lb too heavy, squats need more technical expertise... especially on the eccentric portion of the rep...wasn't on the sweet spot of the movement... have to look into "Starting Strength" again.




Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on June 15, 2008, 01:13:55 PM
hey man, if i can whack a 5x5 on shoulder presses with the 90s you can go for the 55's.  ;D

the key is to find the spot on your knee to rest the 'bell and kick it up without moving too much.

I'm doing them standing and at home on a wooden floor - so it's kinda annoying and quite delicate ^^


Title: Re: _bruce_ - 5x5 trials
Post by: MisterMagoo on June 16, 2008, 05:12:23 PM
I'm doing them standing and at home on a wooden floor - so it's kinda annoying and quite delicate ^^

ahhhh. well work on your cleans then. i've done standing with a pair of 70s a few times and it's definitely workable. you just gotta get used to heaving them up and not trying to do curls.


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on June 18, 2008, 12:42:44 PM
DAY: Wednesday
DATE: June the 18nth/2008
TIME: 22:08 - 22:28

pm

CARDIO TODAY? NO


LENGTH OF WORKOUT
:  20 min.

WEIGHT: ~183 lbs

LOCATION: at home


MOOD WHEN STARTING
: T i r e d


Rest:
90  sec between sets
180 sec between exercises


Bent over barbell rows -            5 reps       +   50 kg/  110 lbs... light

Deadlifts -                                5 reps       + 70 kg/   150 lbs... just right - total control


Wow - great it was.

...finished with DC stretches for back - which, at the same time, is my forearm workout(OUCH)
...rows were like a hot knife through coco-butter, good back feel -> like 2 wings of steak
...deadlifts are a back health exercise for me - not keen on getting strong.




Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on June 18, 2008, 12:44:31 PM
ahhhh. well work on your cleans then. i've done standing with a pair of 70s a few times and it's definitely workable. you just gotta get used to heaving them up and not trying to do curls.

Understand, but I don't wanna ruin my cuff/shoulders for just heaving those silly bells up.
Is a clean and snatch-way the optimum to get em up - or too dangerous?


Title: Re: _bruce_ - 5x5 trials
Post by: MisterMagoo on June 18, 2008, 12:49:31 PM
Understand, but I don't wanna ruin my cuff/shoulders for just heaving those silly bells up.
Is a clean and snatch-way the optimum to get em up - or too dangerous?

definitely clean 'em up. any other way screws up my shoulders big time. it'll take a bit before you get the hang of it, but here's a suggestion: don't hold the DBs like you're doing it with a barbell. think "hammer curl" while you're doing it. way easier.


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on July 02, 2008, 09:19:24 AM
Had to pause because of horrendous sleeping patterns - here we go again...

DAY: Thursday
DATE: June the 26th/2008 *
TIME: 20:00 - 21:03

pm

CARDIO TODAY? YES


LENGTH OF WORKOUT:  63 mins. **

WEIGHT: ~185 lbs

LOCATION: at home


MOOD WHEN STARTING: Tired(meds)


Rest:
90  sec between sets
180 sec between exercises


Weighted Chin-ups -      5 reps       +   0 kg/  0 lbs  :'(... last one was hard.... lack of rest

Dumbbell Calf Raises -    5 reps       + 40kg/   90 lbs... mhhh... max dumbbell I have

Dumbbell Military Press - 5 reps       +  25kg/  55 lbs... was a hair too light - try 27.5kg next time) 

Rear Delt Row -             5 reps       +  45kg/  95 lbs... last one was hard - lack of rest

Close grip bench press -  5 reps       +  50kg/ 110 lbs... felt easy


Felt great though exhausted

* finally my sleeping patterns and overall well-being are back on track - infrequencies are now a thing of the past

** have to prepare my Fisher-price weightset before I start working out... damn screwing around with plates and bars costs too much time


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on July 02, 2008, 09:26:21 AM
DAY: Tuesday
DATE: June the 30th/2008
TIME: 22:12 - 23:00

pm

CARDIO TODAY? NO


LENGTH OF WORKOUT
:  48. min.

WEIGHT: ~182.5 lbs

LOCATION: at home


MOOD WHEN STARTING
: Pretty good. Let's see...


Rest:
90  sec between sets
180 sec between exercises


Weighted Pull-ups -            
5 reps       +   1.25 kg/   2.75 lbs... hard... exhausted

Some strabnge tricep exercise... never again

Barbell Squats -                
5 reps       +  50 + 2.5   kg/ 116 lbs... HARD...


The 10 day period of extensive lack of sleep/rest kicked my ass.




Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on July 02, 2008, 11:18:32 AM
DAY: Wednesday
DATE: July/2nd/2008
TIME: 20:27 - 20:49

pm

CARDIO TODAY? YES


LENGTH OF WORKOUT
:   22 min.

WEIGHT: ~183 lbs

LOCATION: at home


MOOD WHEN STARTING
: Good


Rest:
90  sec between sets
180 sec between exercises


Bent over barbell rows -            5 reps       +   50 + 2.5 kg/  116 lbs... light

Deadlifts -                                5 reps       + 70 + 2.5 kg/   156 lbs... just right - total control


Exhausted!

...didn't warm up thoroughly - body wasn't used to the motions/groove -> every set of barbell rows felt lighter than the one before
...felt like puking after 2 sets of deads - strange
...lost my grip on ther last set of deads... last rep was on the edge of the fingertips
...finished with DC stretches for back - could only hold onto the bar for 25 secs - my grip was fried - used straps for another 45 sec. hang





Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on July 04, 2008, 12:45:00 PM
DAY: Friday
DATE: July the 4th/2008
TIME: 21:04 - 22:13

pm

CARDIO TODAY? YES


LENGTH OF WORKOUT:   too many!!! mins.

WEIGHT: ~184 lbs

LOCATION: at home


MOOD WHEN STARTING: Slightly pissed off  :)


Rest:
90  sec between sets
180 sec between exercises


Weighted Chin-ups -      5 reps       +   6,25 kg/  ~15 lbs...   last one was very close, powerful feeling on the pull

Dumbbell Calf Raises -    5 reps       + 52kg/   ~115 lbs... ok

Dumbbell Military Press - 5 reps       +  26.25kg/  ~58 lbs... last one was close + left elbow -> OUCH!!!

Rear Delt Row -             5 reps       +  47.5kg/  ~102 lbs... was good, elbow was much better

Close grip bench press -  5 reps       +  52.5kg/ ~116 lbs... pretty easy - good


Feel great. Left elbow is still slightly pissed of - more accurately a sine on the left side of the joint... I know this malese.
One of the obvious chances I noticed is my endurance is way up.
Next time I'll throw those asshole dumbells out of the window!!!




Title: Re: _bruce_ - 5x5 trials
Post by: MisterMagoo on July 04, 2008, 07:42:36 PM
you're doing 5x5 on all lifts dude? that seems a bit extreme.


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on July 05, 2008, 03:44:37 AM
you're doing 5x5 on all lifts dude? that seems a bit extreme.

Speak on this - what do you recommend?
The prog on bb . com states a 5x5 for all the lifts.
The 5x5 of Bill Starr is different, but I won't do any 3 rep stuff until my form and groove is perfect on the lifts.
I intentionally left out the isolation day to reduce the 4 workouts a week to 3... I just do a 20 rep set with very light weight after the main 5x5 exercise e.g. barbell curl after chin-/pullups and then stretch bicep DC-style.





Title: Re: _bruce_ - 5x5 trials
Post by: MisterMagoo on July 05, 2008, 11:40:08 AM
ah, i was not aware of a bb.com version.

the way i was trying the 5x5 was using that protocol for my main lift, then varying the rep range on all the isolation and assistance. to me the idea of doing a heavy 5x5 on things like side raises and tricep extensions seems, i dunno, risky.


Title: Re: _bruce_ - 5x5 trials
Post by: Overload on July 07, 2008, 06:23:36 AM
Magoo is right, 5x5 for compound lifts only.

That's the way i've always seen it done.

Are you progressing? that is all that matters...

if it works, it works!

8)


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on July 08, 2008, 06:15:13 AM
Thanks for the input.

@isolation exercise - I don't do them at all... I have the feeling that at my low strength levels my top priority is just to get stronger with "perfect" form on multijoint exercises.

@progress - so far it's dandy... endurance is way better and all the movements feel easier and I'm way more in the muscle when lifting -> never could feel tri's on cgp, now I really feel the stretch and contraction.
One has to remind himself that currently the weights are very light... so making progress is kinda easy... at least psychologically.

A long way to go...


Title: Re: _bruce_ - 5x5 trials
Post by: MisterMagoo on July 08, 2008, 06:32:15 AM
good attitude!  8)

that said, i think doing a 5x5 multiple times in one day might be a little shattering on the ol' CNS.


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on July 09, 2008, 01:08:38 PM
DAY: Wednesday
DATE: June the 9th/2008
TIME: 21:50 - 22:41

pm

CARDIO TODAY? NO


LENGTH OF WORKOUT
:  51. min.

WEIGHT: ~182.5 lbs

LOCATION: at home


MOOD WHEN STARTING
: Tired. Let's see...


Rest:
90  sec between sets
180 sec between exercises


Weighted Pull-ups -             5 reps       +      2.5 kg/   5.625 lbs... easy... last one was hard


Close grip benches -            5 reps       +  50 + 5 kg/   123.75 lbs... easy... last one was hard

Barbell Squats -                  5 reps       +  50 + 5  kg/  123.75 lbs... HARD*




Nice, but squatting takes me too long -> preparing weights/setup and exercise
*Will go back to 45lb(minus bar) and better my technique. Somethings not right.



Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on July 13, 2008, 01:11:19 PM
DAY: Sunday
DATE: July/13nth/2008
TIME: 22:20 - 22:41

pm

CARDIO TODAY? No


LENGTH OF WORKOUT
:   21 min.

WEIGHT: ~183 lbs

LOCATION: at home


MOOD WHEN STARTING
: Tired


Rest:
90  sec between sets
180 sec between exercises


Bent over barbell rows -            5 reps       +   50 + 5 kg/  123.75 lbs... not heavy, not light, just right

Deadlifts -                                5 reps       + 70 + 5 kg/  168.75 lbs... used straps on the last set, last one felt heavy


Good!


...still have a little problem with the barbell rows. Back feeling is great but overall bodyposition feels awkward. Lower back
    doesn't like my explosive positive. Always torn up between rotating or just pulling the weight.
...did 2 pump sets for the bicep as a last exercise
...finished with DC stretches for bicep(60 secs) and back - could hold onto the bar for 45 secs this time





Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on July 15, 2008, 11:03:56 AM
DAY: Tuesday
DATE: July the 15nth/2008
TIME: 19:17 - 20:21

pm

CARDIO TODAY? YES


LENGTH OF WORKOUT:   too many!!! mins.

WEIGHT: ~184 lbs

LOCATION: at home


MOOD WHEN STARTING: Tired


Rest:
90  sec between sets
180 sec between exercises


Weighted Chin-ups -                  5 reps       +   7,5 kg/  16.875 lbs...   last few reps were very very hard

Dumbbell Calf Raises -                5 reps       + 55 kg/   123.75 lbs... easy

One arm Dumbbell Military Press - 5 reps       +  27,5 kg/  61.875 lbs... !hard! + Ouch again - hurt my back, no injury but tweaked

Rear Delt Row -                         5 reps        +  50 kg/  112.5 lbs... had to stop at the 3rd set - no gas left ???

Close grip bench press -              5 reps       +  55 kg/ 123.75 lbs... last rep was hard, other 24 were like hot butter




Very strange workout - something's not right....
1 )
Have to make a simple log about eating... I haven't followed the 2 carbup days for some time and I think it hurt me today...
...couldn't really get the blood flowing during sets.

2)
Sleep is still slightly off - enough sleep but at the wrong times.

3)
The 5x5 through all sets seems to be a bit overkill - have to ask Magoo/Slave for further info.
Also 4 workouts per week seem too much.

4)
I have to remember that just 14 days ago my sleep schedule was totally out of whack, so my first trials went pretty well.

5)
The one arm shoulder presses were pretty exhausting and I think this time they also killed my rear delts so the rear delt rows
were treated like a stepchild.


The close grip benches are def. one of the favorite exercises of mine - finally I can really feel them in the tris.





Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on July 29, 2008, 12:58:55 PM
Ok, started anew...
...read Bill Starrs stuff about 5x5 as many times as I could.
...worked on my squat technique because basically... I had none.
...doing the "Bill Starr 5x5 Linear Version for Intermediate Lifters"
   trying the 2.5% add per week - at my current weights quite a microtitty progress, but
   technique is too bad to lift heavier... I'm in no hurry.
...benches are done with a closer grip and feel in the tris.
...negatives slow - positives explosive
...Wednesday I add chinups(2x5)
...Friday has extensions work for arms(only to pump them up for the DC stretches)


Monday

Start: 21:40
End:   22:22
Duration: 42 min.

Mood: Good

Cardio: no

Squat          -  20,  25,  30,  35,  40 kg | +0

CG Bench   -  25,  35,  40,  45,  50 kg | +0

Row            -  20,  30,  40,  50,  55 kg | +0



Comments:

Great, Squatting feels 10x better - left foot was improperly positioned - realigned my stance.
Rows are ok, not my favs, back feels tender when doing them as 90 as I can
Bench feels perfect


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on August 03, 2008, 02:21:06 PM
Wednesday

Start: 21:20
End:   22:00
Duration: 40 min.

Mood: Good

Cardio: no

Squat             -  20,  25,  30,  30,  x kg | +0

CG-Bench     -  25,  35,  40,  40,  x kg | +0

Deadlift         -  20,  30,  40,  50,  60 kg | +0

+ Chinups        - 2x5 + 0 kg

Comments:


Great. Squatting feels good - though some muscles are badly shortened due to former poo-poo "technique".
Deads feel much better - all done from the ground up... also did this exercise wrong(mainly starting position)
CG Benches feel good.
Chinups - range of motion is way better.... good stretch + chin really above bar. No more partial jerkups.





Title: Re: _bruce_ - 5x5 trials
Post by: The Master on August 03, 2008, 03:46:27 PM
Your bench = many times better than Debusseys 8)


Title: Re: _bruce_ - 5x5 trials
Post by: MisterMagoo on August 04, 2008, 06:46:20 AM
it's rare to see someone doing proper chins. even bodyweight, 99% of trainers throw swing and leg-kicks into it. good work my man.


Title: Re: _bruce_ - 5x5 trials
Post by: Overload on August 04, 2008, 07:24:40 AM
it's rare to see someone doing proper chins. even bodyweight, 99% of trainers throw swing and leg-kicks into it. good work my man.

Yup.

They are much better when you start from a dead hang at the bottom and a pause at the top with your chin above the bar.

Chins are one of the exercises that are done wrong 99% of the time.

8)


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on August 05, 2008, 01:24:08 PM
Thx for the motivating words - may the mass be with you  :D



Monday 5th - August - 2008

Start: 21:40
End:   22:40
Duration: 60 min. ?

Mood: Good

Cardio: no

Squat            -  20,  25,  30,  35,  42,5 kg | +0

CG Bench   -  25,  35,  40,  45,  57,5 kg | +0

Row              -  20,  30,  40,  50,  *Pullup kg | +1,25kg


*last set of rows is 5 reps of pullups... can't do without them


Comments:


Squat   - ok, still not perfect, but no more uneasy feeling in the back, drive is better
Rows    -  ok, now with pullups in the end
Bench   - same weight more control




Title: Re: _bruce_ - 5x5 trials
Post by: slaveboy1980 on August 06, 2008, 06:09:47 AM
are you squatting 42.5kg?

is this some kind of madcow/starr setup?


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on August 06, 2008, 06:58:41 AM
are you squatting 42.5kg?

is this some kind of madcow/starr setup?

Yes(90lb) - I have not much power overall. I'm slowly building up and learning proper technique. Many weak links on my body... which I haven't been aware of.
It's from Bill Starr's doc on the net. Also read about Pendley, but the higher volume turned me off since I'm a beginner.


Title: Re: _bruce_ - 5x5 trials
Post by: burn2live on August 06, 2008, 10:27:23 AM
Wow, very detailed log! Keep it coming!


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on August 07, 2008, 01:12:19 PM
Wednesday - August the 7nth 2008

Start: 22:00
End:   22:45
Duration:  45 min.

Mood: Good

Cardio: no

Squat             -  20,  25,  30,  30,  x kg | +0 ..................~66lb

Presses*     -  20,  25,  30,  35,  x kg | +0 .....................~75lb

Deadlift         -  30,  40,  50,  62,5 kg | +2,5kg ................~135lb

+ Chinups        - 2x5 | + 2,5 kg...................... .................. ~6lb


*made a mistake last Wednesday and did cg-bench-presses instead of presses  ???

Comments:


Great.
Squatting - good... still some issues.
Presses    - good... form is so, so
Deads      - ok, knees are sometimes noisy
Chinups    - great, first set was like air. handspacing has to be less than shoulderwidth or form suffers.





Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on August 11, 2008, 03:33:11 AM
Current snapshot - Kamali came over and took two shots... blurry but since I'm fat it's ok.
Next snapshots without Kamali lighting when I'm leaner.



Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on August 12, 2008, 01:56:50 PM
Monday 11th - August - 2008

Start: 22:50
End: 23:40  
Duration: 50 min.

Mood: Good, but tired

Cardio: no

Squat            -  20,  25,  30,  35,  45 kg | +2,5kg

CG Bench   -  25,  35,  40,  45,  60 kg | +2,5kg

Row              -  20,  30,  40,  50,  *Pullup kg | +2,5kg


*last set of rows is 5 reps of pullups... can't do without them


Comments:


Squat   - ok...I'm more aware og not letting the knees inward
Rows    -  ok... oullups were paperweight
Bench   - good, right shoulder is kinda annoyed




Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on August 14, 2008, 01:29:06 PM
Wednesday - August the 13nth 2008

Start: 22:25
End:   23:18
Duration:  too many min... was pretty lame today

Mood: Good

Cardio: no

Squat             -  20,  25,  30,  35,  x kg   | +0

Presses*       -  20,  25,  30,  37,5  x kg | +2,5kg .........~85lb

Deadlift         -  30,  40,  50,  65 kg       | +5kg ................~140lb

+ Chinups        - 2x5                            | + 3,75 kg............. ~7.5lb




Comments:


Ok. .. felt very exhausted.
Squatting - good.
Presses    - so, so... hit my chin 2 times.
Deads      - ok.
Chinups    - great, pretty easy..





Title: Re: _bruce_ - 5x5 trials
Post by: MisterMagoo on August 14, 2008, 01:54:39 PM
do you feel like the program is benefiting you? to me it seems like a light load, but if it's working, i might have to look into it again.


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on August 14, 2008, 02:38:07 PM
do you feel like the program is benefiting you? to me it seems like a light load, but if it's working, i might have to look into it again.

Too early for me to give a valid oppinion on the routines viability - come December, next snapshot, I can say slightly more.
From a fun and athletic perspective it definitely delievers - never had that much fun doing weight-training... so having a blast is most important for me.
Furthermore it's rather easy to follow, at least at the beginner level where I am.
What really improved is my form and power on chins/pulls - basically it feels like air.
Also close grip benches are a joy... every rep feels great.

From a weight perspective I have the goals of a...
225lb cg-bench
200lb squat
250lb dead
180lb press

...if I can perform these lifts with good form and control I'll take a sharp look into the mirror and judge the routine and how my body changed in relation to it.
And finally - I don't give one poo about being a brute, big or superstrong - but I have big respect for those who excel in this area.

All I want - some muscle and a flat midsection  :D


Title: Re: _bruce_ - 5x5 trials
Post by: Stubborn on August 14, 2008, 07:32:56 PM
Maybe you already said but what is your age?


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on August 15, 2008, 06:21:47 AM
Maybe you already said but what is your age?

30...
...50 on the G&o.


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on August 16, 2008, 10:21:10 AM
Friday 15th - August - 2008

Start: 19:07
End: 20.00  
Duration:  53 min.

Mood: Good, very tired

Cardio: no

Squat                        -  20,  25,  30,  35, ( 47,5 x 3 ),  ( 30 x 8 ) kg | +5 kg

CG Bench                 -  25,  35,  40,  45, ( 62,5 x 3 ),  ( 40 x 8 ) kg | +5kg
 
Row                            -  20,  30,  40,  50,  *(Bodyweight+5 x 3), (50x8) kg | +5kg

Barbell-curls                  -    3x8x10 kg 
Barbell-frenchpress        -    3x8x10 kg



*last set of rows is 5 reps of pullups... can't do without them



Comments:


Cool... everything felt light. Felt nearly as strong as...
(http://i37.tinypic.com/2nlb8yw.jpg)

                 >:(
                                                                                    ;D


Squat   - ok...I'm more aware of not letting the knees inward. Sometimes balance suffers.
Rows    -  ok... pullups were paperweight - except last rep
Bench   - so, so... can't decide to move the bar below, mid or at upper sternum level




Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on August 28, 2008, 10:55:25 AM
Had some schedule issues... normal prog continues next week.
Did a refresher today to check strength and it's ok...

Bw ~188lbs

Squats  - 50   kg + 7,5kg... slightly hard
CgBp     - 65   kg + 7,5kg... slightly hard
Chins    -  Bw      + 7,5 kg ...pretty easy


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on September 02, 2008, 12:30:36 PM
Tuesday 2nd - September - 2008

Still no normal schedule...

Bw ~188lbs

Squats      - 52,5   kg + 10    kg     ...slightly hard
Presses     - 40      kg + 10    kg     ...slightly hard
Chins        -  Bw        +   8,75kg     ...pretty easy


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on September 04, 2008, 12:08:35 PM
Wednesday - September the 4th 2008

Start: 20:50
End:   21:50
Duration:  too many min

Mood: So, so

Cardio: no

Squat         -  25,  35,  35,  45,      x kg                          

CgBp          -  25,  35,  45,  55,  67,5 kg                           | +10 kg .........

Rows          -  25,  35,  45,  55,  Bodyweight + 6,25 kg       | +6,25 kg ................






Comments:


Ok. .. felt very exhausted.
Schedule still off... will return to normal on monday.

Squatting          - good... loud knees today
CgBP                 - so, so... +5kg when warming up was too much - next time only 2,5kg. Last set was HARD
Rows                 - good, last set was HARD





Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on September 09, 2008, 12:59:40 PM
Monday - September the 8th 2008

Start: 21:45
End:   22:44
Duration:  59 min

Mood: So, so

Cardio: no

Squat         -  25,  35,  40, 45,   55  kg                          | +12,5kg... last one was HARD                

CgBp          -  22,5,  32,5,  42,5,  52,5,  70  kg               | +12,5 kg ... last one was hard, form suffered -> shoulder position/involvment

Rows          -  25,  35,  45,  55,  Bodyweight + 7,5 kg      | +7,5 kg ................  damn, were hard






Comments:


Schedule still off... will return to normal on monday.

Squatting          - ok
CgBP                 - ok, I definitely can handle more weight with better form
Rows                 - good, last set was HARD





Title: Re: _bruce_ - 5x5 trials
Post by: Stubborn on September 14, 2008, 03:05:49 PM
Glad to see you keepin at it!


Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on September 28, 2008, 11:53:06 AM
Rest phase is over - did some 3x8 stuff and always, even, lighter weight.
Now on to the log...



Sunday - September the 28th 2008

Start: 20:44
End: 21:44  
Duration:  60 min.

Mood: So, so

Cardio: no

Squat         -  20,  35,  40, 45,   50 kg                          | +7,5... easy, legs pumped -
old weight - 12,5kg -> 5 kg deficit to former max

CgBp          -  22,5,  32,5,  42,5,  52,5,  65kg               | +7,5 kg ... easy
old weight - 12,5 kg -> 5 kg deficit to former max

Rows          -  25,  35,  45,  55,  Bodyweight + 5 kg      | +5 kg ................  so, so
old weight -  7,5 kg -> 2,5 kg deficit to former max





Comments:



Squatting          - stance is now near optimal, much easier
CgBP                 - ok, last set was easy, lacking calibration
Rows                 - rows were pretty hard, pullups good, harder but more ROM than before





Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on October 14, 2008, 04:28:39 AM
Rest phase is over - did some 3x8 stuff and always, even, lighter weight.
Now on to the log...



Monday - October the 13th 2008

Start: 20:00
End: 20:40  
Duration:  40 min.

Mood: So, so

Cardio: no

Squat         -  20,  35,  40, 45,   52,5 kg                          | +10... easy, legs pumped -
old weight - 12,5kg -> 2,5 kg deficit to former max

CgBp          -  22,5,  32,5,  42,5,  52,5,  65kg               | +10 kg ... easy
old weight - 12,5 kg -> 2,5 kg deficit to former max

Rows          -  25,  35,  45,  55,  Bodyweight + 5 kg      | +6,25 kg ................  so, so
old weight -  7,5 kg -> 1,25 kg deficit to former max





Comments:



Squatting          - stance is now near optimal, much easier
CgBP                 - better
Rows                 - ok, sometimes out of balance


Schedule still off




Title: Re: _bruce_ - 5x5 trials
Post by: _bruce_ on October 19, 2008, 11:35:27 AM
Rest phase is over - did some 3x8 stuff and always, even, lighter weight.
Now on to the log...



Sunday - October the 19th 2008

Start: 20:20
End: 21:15  
Duration:  55 min.

Mood: So, so

Cardio: yes

Squat         -  20,  35,  40, 45,   55 kg                          | +12,5... easy, legs pumped -
old weight - 12,5kg -> 0 kg deficit to former max

CgBp          -  22,5,  32,5,  42,5,  52,5,  67,5kg               | +12,5 kg ... easy
old weight - 12,5 kg -> 0 kg deficit to former max

Rows          -  25,  35,  45,  55,  Bodyweight + 5 kg      | +7,5 kg ................  so, so
old weight -  7,5 kg -> 0 kg deficit to former max





Comments:



Squatting          - so, so
CgBP                 - much better
Rows                 - ok, sometimes out of balance


Schedule still off, but lifts now equal to former max. Will try to up the ante for four weeks from now on




Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on October 24, 2008, 06:45:16 AM
Friday - October the 24th 2008

Forgot Wednesday log...

Start: 17:30
End: 16:25  
Duration:  55 min.

Mood: So, so

Cardio: No

Squat         -  20,  35,  40, 45,   57,5 kg                          | +15... easy, legs pumped -
old weight - 12,5kg -> 2,5 kg additive to former max

CgBp          -  22,5,  32,5,  42,5,  52,5,  70kg               | +15 kg ... easy
old weight - 12,5 kg -> 2,5 kg additive to former max

Rows          -  25,  35,  45,  55,  Bodyweight + 8,25 kg      | +8,25 kg ................  good
old weight -  7,5 kg -> 1,25 kg additive to former max





Comments:



Squatting          - so, so
CgBP                 - much better
Rows                 - ok, sometimes out of balance


Schedule still off, but lifts now equal to former max. Will try to up the ante for four weeks from now on




Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on October 27, 2008, 10:51:57 AM
Monday - October the 27th 2008

Start: 19:00
End: 19:50
Duration:   50 min.

Mood: Good

Cardio: Yes

Squat         -  25,  35,  45, 50,   60 kg                          | +17,5... pretty hard
old weight - 12,5kg -> 5 kg additive to former max

CgBp          -  22,5,  32,5,  42,5,  52,5,  70kg               | +15 kg ... could not have done more
old weight - 12,5 kg -> 2,5 kg additive to former max

Rows          -  25,  35,  45,  55,  Bodyweight + 8,25 kg      | +8,25 kg ................  hard
old weight -  7,5 kg -> 1,25 kg additive to former max





Comments:



Squatting          - so, so
CgBP                 - bad, feeling in tris was not there
Rows                 - ok, sometimes out of balance


Schedule still off, but lifts now equal to former max. Will try to up the ante for four weeks from now on




Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on October 29, 2008, 09:54:28 AM
Wednesday - October the 29th 2008

Start: 18:00
End: 18:54
Duration:   54 min.

Mood: Good

Cardio: Yes

Squat         -  25,  35,  45, 50,   x kg        ...ok                 


Presses          -  25,  30,  35,  42,5  kg               | +12,5 kg ... pretty exhausting


Rows          -  25,  25,  25,  BW,  BW + 10 kg      | +10 kg ................  easier than I thought






Comments:



Squatting          - ok, fourth set was much easier than third
Presses             - was slightly annoyed that they were so hard, have to keep an eye on the left side
Rows                 - good, balance issues







Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: slaveboy1980 on October 30, 2008, 05:48:41 AM
i have probably asked this before...but do you have any injuries that are holding your squat back?



Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on October 30, 2008, 08:44:26 AM
i have probably asked this before...but do you have any injuries that are holding your squat back?



No - but left leg is slimmer+longer than right and I have pretty much never squatted adequately before.
My legs were totally atrophied from sitting and no sports and I am building them up slowly but steadily.


Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on October 31, 2008, 08:52:08 AM
Friday - October the 31st 2008

Start: 16:35
End: 17:25
Duration:   50 min.

Mood: Good

Cardio: Yes

Squat         -  25,  35,  45, 50,   ( 62,5 kg x 3 ), ( 45 kg x 8 ) kg             | +20kg   ...


CGBPresses          -  22,5,  32,5,  42,5,  52,5,  ( 72,5 kg x3 ), ( 42,5 x 8 ) | +17,5 kg ...


Rows+Pullups        -  25,  25,  25,  25,  BW + 10 kg      | +10 kg ... only 4 full reps






Comments:



Squatting          - 3s easy, 8s hard
Presses             - same as above
Rows                 - only 4 reps







Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on November 03, 2008, 11:09:13 AM
Monday - November the 3rd 2008

Start: 18:35
End: 19:25
Duration:   50 min.

Mood: Good

Cardio: Yes

Squat         -  25,  35,  45, 50,   62,5 kg             | +20kg   ... pfff, hard


CGBPresses          -  22,5,  32,5,  42,5,  52,5,  72,5 kg | +17,5 kg ...  hard


Rows+chinups        -  25,  25,  25,  25,  BW + 11,25 kg      | +11,25 kg ... ok






Comments:



Squatting          - was ok, stance not perfect
Presses             - pffff... concentration and therefore technique suffered
Rows                 - hard, but ok








Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on November 11, 2008, 11:38:11 AM
Monday - November the 10th 2008

Start: 18:35
End: 19:25
Duration:   50 min.

Mood: Good

Cardio: No

Squat         -  25,  35,  45, 50,   65 kg             | +22,5kg   ... ok


CGBPresses          -  22,5,  32,5,  42,5,  52,5,  75 kg | +20 kg ...  too heavy


Rows+chinups        -  25,  25,  25,  25,  BW + 12,5 kg      | +12,5 kg ... good






Comments:



Squatting          - was ok, knee was loud one rep when going down too fast
Presses             - pffff... did 5 reps, but have to be patient, maybe take a cambered bar and restart lower
Rows                 - rather easy





Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on November 27, 2008, 03:04:20 PM
Got knocked out by inflammed tonsils.
Did some pullups, chinups, very little squatting, CGBP and Presses.
Increased my weight today on presses to 47,5kg | + 17,5 kg


Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on November 30, 2008, 12:16:22 PM
Friday - November the 29th 2008

Start: 19:35
End: 20:25
Duration:   50 min.

Mood: Good

Cardio: No

Squat                          -  25,  35,  45, 55,   67,5 x 3, 45 x 8 kg       | +25kg   ... HARD


CGBPresses              -  25,  35,  45,  55,  75 x 3, 45 x 8 kg          | +20 kg ...  good


Rows+chinups        -  35,  35,  35,  BW + 13,75 x 3, BW x 8  kg   | +13,75 kg ... good






Comments:



Squatting          - was very hard, not sure about form
Presses             - this time rather easy
Rows                 - rather easy





Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on December 01, 2008, 10:25:07 AM
Monday - December the 1st 2008

Start: 18:35
End: 19:25
Duration:   50 min.

Mood: tired

Cardio: No

Squat                          -  25,  35,  35, 35, 45 kg           |  ... front squats - right quad hurts


CGBPresses              -  25,  35,  45,  55,  75 kg          | +20 kg ...  hard but good


Rows+pullups        -  35,  35,  35,  35, BW + 10  kg   | +10 kg ... hard






Comments:



Squatting          - ouch, hurts near the hip, front squats with light weight until Ive seen a doc
Presses             - very pleased, little change of form - totally felt it in my tris
Rows                 - hard... strange





Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on December 03, 2008, 01:26:53 PM
Wednesday - December the 3rd 2008

Start: 21:10
End: 21:18
Duration:   toooooooooooo looong

Mood: good

Cardio: No

Squat                          -  25,  25,  35, 35, 35 kg           |  ... front squats - slight pain near hip


Presses              -  25,  35,  45,  50 kg          | +20 kg ...  HARD


Supplementary bi+tri work        -  3 x 8, 2 x 8 + 5 pullups and 5 chinups     |  ... pull and chin were pretty hard






Comments:



Squatting          - ouch, but better
Presses             - wider grip, felt heavier, more feeling in side delts
Supplementary   - nice, did tri exercise I saw on the westside tape, for bis some curls, the finishing pullups and chinups were very hard





Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: Stubborn on December 03, 2008, 06:18:53 PM
Good to see you're keeping it going. What is your overall impression so far?


Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on December 06, 2008, 11:55:03 AM
Friday - December the 6th 2008

Start: 19:38
End: 20:40
Duration:   too long... have to watch my rest time between sets

Mood: ok

Cardio: No

Squat                          -  25,  35,  35, 35, 40 x 3, 35 x 8           |  ... front squats


CGBPresses              -  25,  35,  45,  55, 77,5 x 3,  45 x 8 kg          | +22,5 kg ...  good


Rows+chinups        -  35,  35,  35,  35, BW + 15 x 3, BW x 8   | +15 kg ... good






Comments:



Squatting          - pretty easy
CGBP                - very pleased, really improved my form on these, stronger, more stable
Rows                 - easy, tripple was really swell





Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on December 06, 2008, 12:00:03 PM
Good to see you're keeping it going. What is your overall impression so far?

After ample fooling around - excellent program.
I have to adhere to the 12.5 percent rule from latter set to former - total tonnage hasnt changed radically the way I did the approach - only peak set of 5. But this is ok, since I am a total beginner.
I have watched the Westside Seminar tape and it provided me with new motivation and good tips - incorporated the dumbell tri extensions into my program and like them.
Time will tell...


Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on December 09, 2008, 01:27:09 PM
Wednesday - December the 9th 2008

Start: 20:40
End: 21:30
Duration:   too long... have to watch my rest time between sets

Mood: tired, irritated

Cardio: No

FrontSquats              -  25,  35,  35, 35, 40 kg           |  ... good


CGBPresses              -  25,  35,  45,  55, 77,5            | +22,5 kg ...  good, feel slightly off


Rows+pullups         -  25,  25,  35,  35, BW + 10       | +10 kg ... very hard






Comments:



Squatting          - pretty easy
CGBP                - pleased
Rows                 - hard, the pullups give me a headache





Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on December 22, 2008, 03:27:47 PM
Pause until 4th of january

3x8 rep stuff + some bi and tri isolation work


Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: The Master on December 22, 2008, 08:25:18 PM
Pause until 4th of january

3x8 rep stuff + some bi and tri isolation work


You little fucker. Get your ass back in the sauna NOW.


Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on December 24, 2008, 12:42:24 AM

You little fucker. Get your ass back in the sauna NOW.

Merry Christmas Sweety  :-*


Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on January 05, 2009, 01:10:44 PM
Rest period is over... game on.
For the end of the year I want to be at 180 - 225lbs(80 - 100kg) region in all my lifts.
Goal for pullups is 55lbs (25kg) and chinups 65lbs(35kg) additonal weight.
Time will tell...

Wednesday - January the 5th 2009

Start: 20:00
End: 20:45
Duration:   45 mins.

Mood: tired, slightly irritated

Cardio: No

FrontSquats              -  25,  35,  35, 35, 42,5 kg           |  ... hard


CGBPresses              -  25,  35,  45,  55, 75            | +20 kg ...  hard
-2,5 kg to former max.

Rows+pullups         -  15,  15,  15,  BW + 5kg, BW       | +5 kg ... easy
-5kg to former max





Comments:



Squatting          - hard but good
CGBP                - pleased but form suffered
Rows/Pullups    - easy





Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: burn2live on January 11, 2009, 07:07:14 AM
Good to see you're still looking after the training log bruce. Good work!  ;D


Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on February 04, 2009, 05:51:38 AM
Injured my left elbow over a week ago - exactly when I was about to start my new cycle.
Could not extend my left arm when my hand was in a pronated position, supinated it was way better.
Seems like the guitar playing took a toll on my sinews - left side inflammed.
Right side, due to alternate picking, is pretty stiff in the front delt region.

Front Squads are still done according to the log - max. 55kg for 3/ approx. 124 lb

Elbow is way better now, but I am pretty cautious regarding putting stress onto it.

Food intake changed - less fat, more greens, more protein. I am way too fat, so I'll have to be patient.


Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: mass 04 on February 04, 2009, 07:35:49 AM
Hang in there big bruce. Injuries suck but you'll be back in no time.


Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: _bruce_ on September 21, 2009, 03:22:14 AM
Short update...

-lost 15 lbs... mostly around midsection
-still on the 5x5, no pyramiding up... sets across now
-I know that the 5x5 exercises should not be fucked with(substituted) but I had to... press -> behind the neck press... can really feel it in my shoulders -> my mistake was to let shoulders slump forward... now traps are tight + shoulders back... fist time ever I can feel the delts working... likely cure for my hunch back-ism
-regular squats instead of front squats(ham kisses calf)
-no rows + deads for now... technique is bad + traps too strong
-bench technique is way better... practiced everyday with the empty bar + watched some Ian Tate stuff... knows his shit

-currently 180 lbs, ~150 squat 5x5, ~160 bench 5x5, ~90 behind the neck 5x5, ~315 deads x 1, 3 x 5 x body weight chins...

p.s.: pics to follow when leaner


Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: The Master on September 21, 2009, 09:07:49 AM
Short update...

-lost 15 lbs... mostly around midsection
-still on the 5x5, no pyramiding up... sets across now
-I know that the 5x5 exercises should not be fucked with(substituted) but I had to... press -> behind the neck press... can really feel it in my shoulders -> my mistake was to let shoulders slump forward... now traps are tight + shoulders back... fist time ever I can feel the delts working... likely cure for my hunch back-ism
-regular squats instead of front squats(ham kisses calf)
-no rows + deads for now... technique is bad + traps too strong
-bench technique is way better... practiced everyday with the empty bar + watched some Ian Tate stuff... knows his shit

-currently 180 lbs, ~150 squat 5x5, ~160 bench 5x5, ~90 behind the neck 5x5, ~315 deads x 1, 3 x 5 x body weight chins...
p.s.: pics to follow when leaner



The master of strength is in his element   8)


Title: Re: _bruce_ - 5x5 - from tit to breast
Post by: burn2live on September 21, 2009, 09:49:34 AM
Short update...

-lost 15 lbs... mostly around midsection
-still on the 5x5, no pyramiding up... sets across now
-I know that the 5x5 exercises should not be fucked with(substituted) but I had to... press -> behind the neck press... can really feel it in my shoulders -> my mistake was to let shoulders slump forward... now traps are tight + shoulders back... fist time ever I can feel the delts working... likely cure for my hunch back-ism
-regular squats instead of front squats(ham kisses calf)
-no rows + deads for now... technique is bad + traps too strong
-bench technique is way better... practiced everyday with the empty bar + watched some Ian Tate stuff... knows his shit

-currently 180 lbs, ~150 squat 5x5, ~160 bench 5x5, ~90 behind the neck 5x5, ~315 deads x 1, 3 x 5 x body weight chins...

p.s.: pics to follow when leaner


Good stuff. Keep at it. What exactly is the 5x5 routine?


Title: Re: _bruce_ - 5x5 - from tit to breast... to EVEREST
Post by: _bruce_ on September 22, 2009, 02:43:31 PM
@DF :  "Come-hither" :-*

@burn2life: Yes - based on "Stronglifts 5x5" pdf document(from stronglifts.com). Did a pyramid-approach before the sets across one - nearly can do the poundages of my former fifth set on every single one now. The author looks like a twink but the info is solid...

1 squat, bench, row
2 squat, press, dead

Mo, Tue, Fr;


Title: Re: _bruce_ - 5x5 - from tit to breast... to EVEREST
Post by: _bruce_ on November 18, 2009, 05:18:32 AM
Currently using a 3x8 rep scheme with the same weights I did on the 5x5 - mentally harder, but I like it...

No real log-book update though been doing my 3 times a week sessions like it's a job... no excuses - if I don't feel well I just decrease the poundages...

Shoulders and arms are slightly bigger than they were before... let's see what's in store for me in 3 years from now...


Take care

Still 5x5'ing - added a few pounds here and there.
Squatting is now way better - took me a good 6 months to get it right.
Doing the eccentric portion now as fast as the concentric.
Started playing football... too soon to say something of value.
Guitar playing is better than ever - slightly stressful for the right shoulder.

Good luck


Squat is now 150 lbs(is now 165) - still baby, but I had the technique somewhat wrong.
Bench          150 lbs(is now 165)
BNP              110 lbs(is substituted by the Press - 95 lbs)
Row              130 lbs(up a few pounds)

All lifts are in the serious effort region, but no half ass puff-huff to just make the number.
All beast control  :D

Update: blew the prog and had to restart it. Also the ramping up between sets was too high in some cases 25lbs to 40 lbs. I now use the

http://www.vicjg.com/aspx/madcowint.aspx

calculator to gauge weights.
On the brighter side I lost around 15 lbs of weight(197 to 182) and I am stronger than when I was way fatter.
I stretch a lot(up to 40 min a day) and I mainly train for fun/mental health.

Regards,
Bruce