[quote]Led wrote:
I have read that most PL meets require a singlet…I didn’t know that.
[/quote]
Really? Man…I was going with black shorts, black shoes, black socks and my T-Nation shirt. Outfit change halfway through to my soccer club’s coaching jersey (Like us on facebook Redirecting...).
[quote]Led wrote:
Cavalier- I found out the gym is actually at the Army Corps of engineers bldg. in Fort Worth. I am trying to find out what kind of equipment required, if it’s belt only, or what the deal is before I sign up. I have read that most PL meets require a singlet…I didn’t know that.
[/quote]
Hmm. Well, the place I went to is called The Gym - really, that’s the name - in north Dallas. They have some hardcore guys train there. Also, Metroflex is in Arlington. I heard of some very informal place around there strictly for the hardest core of powerlifters.
Yep, need a singlet. Ever wore one before?
[quote]cavalier wrote:
Yep, need a singlet. Ever wore one before?[/quote]
Nope Cav…never have. He said the gym was on the Naval Air Station-Joint Reserve Base in W. Fort Worth.
WEEK 8 DAY 2 5X5…FLOP!!
Worked late last night, didn’t eat after about 4 and got to bed around 11:30, about 5 hours sleep and drug my sorry carcass out of the rack.
Warmed up with goblet squats, bent rows, light squats, benches and light db work for the shoulders. Cut for time because of a meeting, I thought I would change the order a bit and do the deads first… didn’t work out so well. I think more becasue of the lack of sleep and food than the order. Oh well.
Deads: 285/ 325/ 360/ 385=FAIL/ dropped back down 360x4/ 325x5 hacked off at myself
Incline: 140/ 160/ 180/ 195
Squats: 225 for 3 sets of 10
Shoulder press: skipped all together, ran out of time.
Can’t fathom doing heavy deads at 5AM with just a few hours sleep. Might have done it a couple of times, but I tend to erase bad memories. 
Good work in here. Ever video your lifts?
[quote]Oldman Powers wrote:
Good work in here. Ever video your lifts?[/quote]
Never had OP, never even thought about it until recently. It would be a good tool to see if my form is off…plus my Son-in-law said he won’t believe my lifts until he see a video. Just feels a little strange videoing myself in the gym.
Still good work for being strung out with no sleep or food.
LED
Awesome routine. You must be a real mass-monster. What do you do for cardio?
Due to some work and family obligations I did not get in the gym Friday or Monday, I know…NOT HARDCORE. Oh well it is what it is. So this morning was my Monday workout and I went back and hit WEEK 8 over again, since I wasn’t too pleased with it the first time I did it. Warmed up, stretched and hit it for 5 reps each, unless noted.
Squat: 290/ 335/ 380/ 425/ 450x4/ 450x2
Bench: 175/ 200/ 225/ 250/ 265x4/ 265x2
Row: 200/ 230/ 265/ 295/ 310
[quote]cptwatson wrote:
LED
Awesome routine. You must be a real mass-monster. What do you do for cardio?
Thanks David, I was doing some basketball court sprint work, but the last few weeks I think I’ve only played once.
Led are you planning on doing any 5X5, keeping the weight the same for all 5 sets? I just switched from ramping the weights on each workout to ramping once a week, Monday and 5X5 with same weight on Friday. Wed is Deads Etc and I’m ramping those everytime. I found the template on a search for Bill Stars advanced 5x5.
Big time DOMS with the steady weight.
WEEK 8 DAY 2 REPEAT
Early to bed, 7 hours sleep and up at 4:45. Coffee, protein and out the door. Warmed up with a variety of exercises, stretched for 5-10 minutes and then on to the work. This day 2 was much better than last weeks.
Squat: 290/ 335/ 380/ 380
Incline: 140/ 160/ 185/ 205
Deadlift: 285/ 325/ 345/ 375
Standing Military Press: 115/ 125/ 135/ 155 (still weak on these buggers)
Rode bike for 15 minutes waiting for the locker room to clear out. Not into group showers…with men.
Saturdays work on the 5x5
Squat: 290/ 335/ 380/ 425/ 460x3/ 380x8
Bench: 175/ 200/ 225/ 250/ 275x3/ 225x10
Row: 200/ 230/ 265/ 295/ 325x3/ 265x8
BB curl: 55x20 slow
Straight bar pushdown: 160x15 slow
Farmers walk with 100’s
As you can see, I almost cut all of the specific arm work portion out now.
After the workout had some pain and soreness in the area of the left bicep insertion.
Mondays work on the 5x5
Warmed up, stretched and hit it.
Squat:300/ 345/ 390/ 445/ 465x4
That left bicep insertion area was screaming after the squats.
Bench: 175/ 205/ 230/ 260/ 275x3…now the whole left arm is just aching.
Rows; 135 for 3 sets of 15, tried to throw more wait on after the first set, but it just wasn’t happening. Don’t know if was the heavy rows or the farmers walks that did it Saturday.
I really am jealous of the squats, but you keep the arm thing. I use elbow sleeves or my elbows hate me.
[quote]Led wrote:
[quote]Oldman Powers wrote:
Good work in here. Ever video your lifts?[/quote]
Never had OP, never even thought about it until recently. It would be a good tool to see if my form is off…plus my Son-in-law said he won’t believe my lifts until he see a video. Just feels a little strange videoing myself in the gym.[/quote]
Definitely a good idea, LED. It’s a hassle, granted, setting up the camera, carrying it around, uploading to YouTube, etc . . . but when I do it, I find all sorts of things about my lifting I never suspected. A great check on form. I should do it more often.
Well, the arm problem didn’t just go away. Yesterdays attempt at the 5x5 didn’t go so well. The squat portion went fine as I was able to finish off the last two sets with 385x5, but I could tell nothing else was going to be good as just holding the weight for the squats my arm was already screaming. Incline presses, deadlifts and military presses turned out to be a few sets of light weight, high rep.
Debating on taking tomorrow off or just doing some 50% high rep work with the 3 majors.
Well I didn’t take today off, instead decided to go in and get a light workout in. Warmed up with light rows, squats and db work for shoulders and stepped to the squats. I was going to try to get 225 for 20 reps but here’s what went down.
Squat: 135x15/ 225x15/ 315x5/ 405x5/ 475x1/ 315x8/ 225x10 (not quite what I had in mind, and I did pay with the left shoulder/arm pain. I will do better next time…maybe)
Bench: 135x15/ 225x10/ 135x20
Deadlift: 135x10/ 225x10/ 225x10/ 225x10
Row: 135x20
I have been doing the 5x5 for 14 weeks now and it may be time to give the joints a little break.
At least I got the squat work done, arm still aches, will take off the weekend and see how it feels Monday.
Hope you all have a great weekend.
[quote]Led wrote:
Well I didn’t take today off, instead decided to go in and get a light workout in. Warmed up with light rows, squats and db work for shoulders and stepped to the squats. I was going to try to get 225 for 20 reps but here’s what went down.
Squat: 135x15/ 225x15/ 315x5/ 405x5/ 475x1/ 315x8/ 225x10 (not quite what I had in mind, and I did pay with the left shoulder/arm pain. I will do better next time…maybe)
Bench: 135x15/ 225x10/ 135x20
Deadlift: 135x10/ 225x10/ 225x10/ 225x10
Row: 135x20
I have been doing the 5x5 for 14 weeks now and it may be time to give the joints a little break.
At least I got the squat work done, arm still aches, will take off the weekend and see how it feels Monday.
Hope you all have a great weekend.[/quote]
Just wrapping up my 1st run with 5x5 myself and the one lift I couldn’t get a new 5 rep PR was my rows as my left forearm developed some tightnes and pain. Rest ICE Aleave
Led I am 52 and been working out for about 15 years. I have put on a few lbs muscle but never what I expected. Do you think this 5x5 would work for me? If so could you give me the cliff notes as I have 3 companies that I run and my time is so limited. Appreciate any tips. Respectfully,
Rob Allen