Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Training Logs Keep your training and supplement logs here

Reply
 
Thread Tools Search this Thread Display Modes
Old 02-23-2011, 07:05 PM   #11
MikeM
Senior Member
Max Brawn
Points: 12,864, Level: 74 Points: 12,864, Level: 74 Points: 12,864, Level: 74
Activity: 13% Activity: 13% Activity: 13%
 
MikeM's Avatar
 

Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,831
Training Exp: in 3rd year
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 290547
MikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite member
Default

Woke up still pretty sore, and was worried a bit, but once I got into the day, I felt a lot better, thankfully. Going to make sure I stick to 48 hours between sessions though! No late Mondays and early Wednesdays for sure.

Anyway

Push Press to 125, no trouble. Will go for extra reps next wed.

Cleans to 115 also no trouble, but I learned in my reading (Rippitoe's Starting Strength, excerps on web for now, I'm ordering the book) that the only thing I do really wrong is the way I catch the bar. I just turn my wrists over and catch it in my palms and on my shoulders at the same time, like it was in pressing position. I also don't actually touch my shirt with the bar or rub my shins on the way up, but I do hold the bar pretty close to my body the whole way. I going to do more research into that, but for now, it's working, so we'll let that be for the moment.

Goblet Squats to 80DB, which really was no trouble at all, I'm going to do this exact routine Friday, then switch over to the bar starting Monday. How well I feel on Friday will tell me what to ramp up to on Monday. I'm thinking 115, but we'll see. I think this is still being cautious, since I started out pretty low. I'll bet I could do a set of 185 right now, but I'll wait because I know I'll get up there pretty quickly once I get into the months ahead.

BTW, I don't have to worry about my knees. When I turn my toes out, my knees automatically turn out with them. I actually have to turn my whole leg to get my toes pointed out to begin with.

I also did a set of stiff deadlifts 1x10 at 135 before I remembered I don't have to do them today. No trouble though as that is an easy weight, I'm definitly raising it next week. Frankly, I wish there were more deadlifts in this program, though. I love deadlifting. I'll mull that over, maybe junk the T rows and deadlift instead. But maybe once the cleans start going up in weight, I won't be missing deadlifts so much. We'll see. No changes in the program for at least a few months, anyway.

Pullups: 5 first set, 4 second, watched clock two minute rest between.
Chinups: 5 first set, 5 second, really struggled on that last one.
Lats 1x10 with setting 10, whatever that means.

So, good day all in all.
MikeM is offline   Reply With Quote
Sponsored Links
Old 02-25-2011, 05:42 PM   #12
MikeM
Senior Member
Max Brawn
Points: 12,864, Level: 74 Points: 12,864, Level: 74 Points: 12,864, Level: 74
Activity: 13% Activity: 13% Activity: 13%
 
MikeM's Avatar
 

Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,831
Training Exp: in 3rd year
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 290547
MikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite member
Default

OK, lots of news and thoughts.

First of all I finished my first week of this 5x5 this morning very successfully in my opinion. I'm sitting down with a celebratory Glenlivet as I type this. Ahhhh......

Since I was feeling great on Thursday, and I wanted test something out anyway, I went to the gym to do some cardio even though my original plan was not to do any this week. But, I really want to see how they affect my workout the next day. So, I did my hardest cardio, 40 on bike, intervals and hills, with 20 on treadmill with a cooldown, like 600+ calories in the hour if you're interested in that kind of stuff.
Then did 4 sets of Abs
2x15 Barbell rollouts
2x15 Incline crunches
All no problem, felt good. But, I was curious to see how this would affect my squats tomorrow.

Anyway, long story not to be made any longer, I did:

Squats:
5 reps with bar
5 at 85
5 at 105
5 at 115
15 at 125

So, let me explain that last set. First of all, cardio yeasterday had no affect, my legs felt great. AND I really want to focus on squats as they are obviously my weak lift and this whole program is based on them. Now that I know how to do them, I know I can progress reasonably fast with them, but don't want to overstress some tiny muscle I never heard of and set myself back by injuring myself being too ambitious.

Basically, how to raise them, but stay within the realm of the program and not risk anything jumping weight too fast, so I figure adding reps is the best way to do this. However, I am only going to add reps Mondays and Fridays, Wed stays light and no more than 5x5. SO, basically the same workout Monday and Friday, but shoot for 12-15 reps on Mondays, and maybe slightly less on Fridays depending on how I feel. If I can do hit that, I'm allowed to add weight the next Monday, if not that's my number and revert back to normal 5x5 progression. So, I'm going to set next Monday Sqauts based on 135 Max. I am also always going to do Squats first. Reading suggests this is a good idea as well my emphasis on them anyway.

Then I did Cleans:
5 with bar
5x 95
5x 105
5x 115
5x 125 - Max and PR

However, the more I read about this mysterious lift, the more screwed up in my head I get about it. I was reading where it's important to use the same jump point, and to coincide jump, hip drive, and shrug at same time. Well, I think I do that, but I really looked in the mirror today to check stuff and I was all over the place with where on my thigh I started the movements to whip the weight up. It seemed the more I tried to hit the same same spot, the worse I got at it. Then I was shrugging before jumping or vice versa, it was a show. I felt like tin cup and wanted to put all my change in my left pocket or something. It was ridiculous. So, last two sets, I just whipped them up and didn't look in the mirror at all. Definitly a wise move. I think this move is kind of instinctual. But, I will continue to investigate this. Bottom line, not going to try to add any extra reps or finisher sets until I get more consistent with execution on this.

Incline:
5x bar
5x 95
5x 105
5x 125
7x 135 PR!
1x10 at 105
Not sure where all this pressing success is coming from, but I think all the OH and Push Press work I was doing the last few months is really improving my press ability. I read in and article here (Pendlay's interview?) where explosive pressing raises all pressing ability, plus I started doing explosive movements because they say it gets your fast twitch muscles to bulk up and help out more. Seems to make sense.

Back finishers
T-rows 2x10 at 75
seated rows 2x10 setting 7
Inverted rows (heels on ground, not a rack chin really) 5 good ones.

I was just shattered when I tried to do these. Not sure why. I've done way heavier on all these. I'd never done these on the same day as Cleans, so maybe that's it. Or maybe since I only had 45 minutes and rushed this workout a bit, that hurt them. Or maybe the barbell rollouts yesterday hurt the cause. Maybe all three. I was very surprised though. I just finished exhausted. Have to track this as this plan continues.

Finally, I think I should really be experimenting with some eating patterns to not only help this entire strength building cause, but to address my lingering last 10-15 pounds I need to lose. Frankly, it's ridiculous I can cardio for an hour and lift hard 3 days a week and still look a bit flabby in the middle. I'm going to remedy this once and for all.

I've been reading a lot lately about nutrition, but something really rung a bell in that Casey Butt article about varying protein and carbs on various days. More protein on hard lift days, but less protein on lighter days and even some carb loading for cardio. This totally makes sense to me, and I think it might keep me from being good on my diet all week, but then feeling ravenous and eating like a savage one or two meals a week and wrecking my whole weeks worth calorie balance.

Anyway, I've got a plan for my diet that I will post this weekend for anyone that is interested.

Sorry for the long post, but if you slogged through it, it must have been interesting or helpful. I hope both.

I'll be back later tonite to read some more. Of course, any comments or suggestions most welcome.
MikeM is offline   Reply With Quote
Old 02-25-2011, 06:01 PM   #13
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
I think this move is kind of instinctual.
Great session Mike. I have become used to training without mirrors, and when I step in front of one, I tend to lose a bit of my form. I can't say this is something normal, but a mirror does throw me off.

Numbers and looking good, and really enjoying the detail of your log.

Have a great weekend.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 02-25-2011, 06:29 PM   #14
bamazav
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
bamazav's Avatar
 

Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,983
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
bamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master member
Default

Great looking session Mike. Be patient, it will come. Work the plan.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
bamazav is offline   Reply With Quote
Old 02-28-2011, 04:52 PM   #15
MikeM
Senior Member
Max Brawn
Points: 12,864, Level: 74 Points: 12,864, Level: 74 Points: 12,864, Level: 74
Activity: 13% Activity: 13% Activity: 13%
 
MikeM's Avatar
 

Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,831
Training Exp: in 3rd year
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 290547
MikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite member
Default

Thanks BtB, I had an excellent weekend. As for patience, I'll just keep working on that. Never been my strong suit.

Today's session
Squat
5x bar
5x 95
5x 105
5x 125
15 x 135
10x 105

No problem, but legs felt tight today, couldn't hardly get them loosened up. Weird. So, did that extra set more as a stretch, really sitting at bottom a beat or two. That helped. By the way, I now do a low bar hold and really crank my arms in tight, that is much better in keeping myself straight as I hit bottom. I'm seriously beginning to like this lift. And yes, I will be patient, but I'm telling you, it won't be long before I'm jacking up some serious weight with this lift!

Cleans
5x bar
5x 75
5x 95
5x 105
5x 115 90% of Max

Still just focussing on form with this lift. Accidentally went to 90% when this was supposed to be an 80% day. Oh well, world doesn't seem to have come to an end.

Bench
5x 65
5x 135
5x 165
5x 175
8x 185 + 1 rep from last Monday
10x 165 finisher

If I hit 8 reps or more at 185 next Monday, I'll move this weight up 10 pounds.

Stiff Deadlift
1x10 at 155

I'll be adding 60 minutes of cardio and some ab stuff on Tues and Thurs.

I'm holding off on doing anything with my diet yet as I weighed 186 this morning. Down two pounds almost from last Monday, which considering I did almost no cardio last week, is pretty amazing. Perhaps it's the new routine bump that has the metabolism fooled a bit, but looking at my food log, I realized I had no binge meals last week at all. I think this routine being shorter overall but perhaps more intense, is helping me not get so ravenous at times.

We'll see though. Just observing how this plays out for now.
MikeM is offline   Reply With Quote
Old 03-01-2011, 04:55 PM   #16
MikeM
Senior Member
Max Brawn
Points: 12,864, Level: 74 Points: 12,864, Level: 74 Points: 12,864, Level: 74
Activity: 13% Activity: 13% Activity: 13%
 
MikeM's Avatar
 

Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,831
Training Exp: in 3rd year
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 290547
MikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite member
Default

Tuesday:
Elliptical stepper for 40 minutes
Rowing machine for 20 minutes

2x15 hanging leg raises
2x 3x 5 second suspended situps (On an incline bench, just lean back until body horizontal and hold for 5 seconds. I did 2 sets of 3 of these and was shaking by the end. Pretty cool exercise though)

Was nice to do some hard cardio without having to worry about rushing in order to get in other things. I am a little curious if the rowing will affect my pullups and chins tomorrow. I don't think so, it's not much of a pull to do the rowing machine. We'll see.
MikeM is offline   Reply With Quote
Old 03-01-2011, 04:59 PM   #17
bamazav
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
bamazav's Avatar
 

Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,983
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
bamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master member
Default

Good job thus far Mike. Keep it up!
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
bamazav is offline   Reply With Quote
Old 03-02-2011, 07:26 PM   #18
MikeM
Senior Member
Max Brawn
Points: 12,864, Level: 74 Points: 12,864, Level: 74 Points: 12,864, Level: 74
Activity: 13% Activity: 13% Activity: 13%
 
MikeM's Avatar
 

Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,831
Training Exp: in 3rd year
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 290547
MikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite member
Default

Good day. Getting into the swing of this routine and I like it. I do miss doing a variety of different lifts, but it is fun to see obvious progress. I can always play around with my other lifts over the summer, or maybe on the weeks I deload. We'll see, long way to go before making changes.

Squat light day:
5x bar
5x 95
5x 105
5x 115
5x 125
10x 105

No sweat.

Push Press:
5x bar
5x 95
5x 105
5x 115
5x 135!!
1x10 w/95 BNP

Stuck 45's on, instead 35s plus 5s by mistake on that last push press set. I had been planning to go for extra reps in this lift at 125, and was surprised I was maxed on the 5th lift. Then realized my mistake. No worries though. I probably should have started with this max, but I was being conservative last week as I wanted to make sure I would finish the first week. Added a finisher set of behind the neck press. No trouble. I chose BNP as it hits further back on shoulder, my delts get slammed enough. At least that is my theory and I'm sticking with it until corrected.

Cleans 90% max:
5x bar
5x 75
5x 95
5x 105
5x 115

No problems. Still working on form and consistency.

Pullups: 5, 5
Chinups: 6 (+1), 5
1x10 Lat pulldowns with 145 (used other machine last week, this one uses different plates), not sure if 145 is an actual weight or just a number. Whatever. These are just finishers, don't really care as long as I track progress.

Felt great.
MikeM is offline   Reply With Quote
Old 03-02-2011, 07:29 PM   #19
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Push presses look really strong Mike. Great job.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 03-03-2011, 05:02 PM   #20
MikeM
Senior Member
Max Brawn
Points: 12,864, Level: 74 Points: 12,864, Level: 74 Points: 12,864, Level: 74
Activity: 13% Activity: 13% Activity: 13%
 
MikeM's Avatar
 

Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,831
Training Exp: in 3rd year
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 290547
MikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite member
Default

Thanks BtB! I do like those dynamic lifts.

You know it occurred to me that since I'm still just beginning my squat journey with such relatively low weights, that I could probably combine all my lifts on Wednesdays and be done in like 15 minutes! 5 Cleans, 5 Push presses, and 5 squats without setting the bar down with each weight of the 5sets and I'm done!

Thursday - Easy cardio today
40 minutes on bike, kept heart rate below 130 for most of it
20 walking on treadmill
Did some stretching and 2x 15 hip raises, too as I think my hips and butt need some work to help with my squats going forward.

Core:
2x 1 min Plank, last one I alternated lifting a leg. (Whoever invented that is one sick specimen!)
2x 15 per side Kneeling Cable Chops

Good sweat.
MikeM is offline   Reply With Quote
Reply

Bookmarks

Tags
5x5, log, mike


Similar Threads
Thread Thread Starter Forum Replies Last Post
Mike's 5-3-1 Fullbody Routine MikeM Training Logs 511 11-04-2012 07:57 PM
Incorporating fullbody and speed, Mike's next routine MikeM Powerlifting & Strength Training 13 04-03-2012 05:18 PM
Raising Mike's 1 rep max MikeM Training Logs 432 04-02-2012 07:50 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 06:11 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.