Hi, Rob, why don’t you set your own log here and we can all help?
[quote]Jersey Centurion wrote:
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. [/quote]
I have decided to begin the Bill Starr-Glenn Pendlay Advanced 5x5 next week and see how that works out.
Switched up a bit on the 5x5 this morning just for kicks. The left forearm was still a bit bothersome, but better.
Squat: 405 5x5
Bench: 225 5x5
Row: 245 5x5
Part of the problem with the forearm/bicep thing is the lower placement of the bar on the back. I figure going back lighter with the lower placement will help those muscles adapt before I get into the heavier weights again.
I think for Wednesday this week I will drop the squats altogether and do some light deads and inclines as I prepare for the start of either the Starr-Pendlay advanced or Wendlers 5/3/1 next week.
[quote]cavalier wrote:
Hi, Rob, why don’t you set your own log here and we can all help?[/quote]
Would love to. Last time I tried to communicate in the general forum I was ridiculed. However I am willing to give it a try. How do I get started.? Just post a thread? If so what should I include?
Nice work in here 
Wednesday work:
Dead: 350 5x5
Incline: 185 5x5
Standing shoulder press: 120 5x5
Gym was empty so I thought I would try a video, first time ever. Let me know what you think of the form…I see some flaws.
good work. on the deads, you are being pitched forward by your shoes, which have an elevated heel. try barefoot or something flat like Chuck T’s or wrestling shoes. Also, I know you mentioned you were going to do a PL meet, and it looks like you are using straps? gonna have to ditch the straps for a meet.
[quote]Led wrote:
Wednesday work:
Dead: 350 5x5
Incline: 185 5x5
Standing shoulder press: 120 5x5
Gym was empty so I thought I would try a video, first time ever. Let me know what you think of the form…I see some flaws.
Nice work on the deads, you are leaning forward some.
[/quote]
Let me know how sore you get from that workout, and if you can train again 48 hrs later. My chest was sore for 2 full days after a 5x5 workout using the same weight, as was my back.
Thanks Pete and Jersey, the leaning forward at times was the first thing I noticed. I usually wear my vibrams for deads, but this day I didn’t. I think I will try the video thing again sometime.
Pete: You’re right on the straps, I didn’t use them on the first two sets, but I was losing it grip wise,(reminder to self…get some chalk). On that PL meet, I guess it’s so unorganized that they won’t know if they are having the meet until the day of. Last year they cancelled because they only had 5 lifters show up, so I decided to NOT make the 4 hour drive for that mess.
Transitioning to a new routine.
Warmed up with barbell thrusters, light rows, light benches, shoulder work and plenty of stretching. Went light this morning.
Oly squat: 230 4x12
Bench: 155 4x12 (very slow reps with a pause at the bottom)
Row: 165 4x12
Curls: 2x15
Tri pushdown with rope: 2x15
HLR’s: 3x10
Was planning on starting the Wendler 5/3/1 Monday and working it on a 4 day split, but due to this months home schedule I think I will stay with something like this for the rest of the month, add in more cardio and start the 5/3/1 in April.
Wishing all of you Ironheads a fantastic weekend.
Good work ya old bastard!
Led your workouts are solid, man! Cant help you with DL form , if I did I might set you back 100lbs!!
Over the weekend my Son asked if I could write him up some kind of program, he said he was going to join the gym and go with me. He has been a basketball player who has always despised the weight room and thought his old Dad was a bit crazy.
So I was a little surprised when he asked and wrote him up a 4 day split of basics and we both did pretty much the same workout, just keeping the weights lower for him…for now. The kid could be a beast if he wanted too, and it was worth spending the extra time this morning working with him on his squat form.
After warmup and stretch here are the work sets for me.
Squat: 235x5/ 275x5/ 315x8
Leg press: 4x12-15
Calf raise: 4x15-20
Seemed like I didn’t do near enough, I will throw in some SLDL’s next week on this day as well and will tweak for the both of us as we go along the next few weeks.
CHEST DAY
“I didn’t know my legs would be this sore from doing so little” is what my Son said…SQUATS was my only reply…it will get better
Both of us up at 5, the short morning routine and off to the gym, after a good amount of warmup and stretching here are the work sets.
Bench: 165x5/ 185x5/ 215x13
Incline: 4x12
Pec deck: 3x12
Decline: 2x15
Stretch and it’s a wrap. One thing I like about this split is it takes far less time, I think I will start hitting some cardio after each workout…maybe.
WENDLER 5/3/1 DEAD DAY
Up @ 5, with only a few hours of sleep due to some unfortunate happenings on the home front. Off to the gym, warmed up with some goblet squats, light pulldowns, rows and some shoulder work to get the blood flowing. Followed it up with a good amount of stretching before the work.
Deadlift: 195x5/ 245x5/ 295x12
BB Row: 185 4x12-15
Pulldown: 160 4x12-15
HLR: 3x10
I worked with my Son on proper deadlift form, which is crucial, and kept him at a light enough weight to really concentrate on it.
Happy with the work, now to a very busy day at the office.
Enjoy the day, make it COUNT!
Enjoy the time with your son…mine won’t work out with me…said something about getting up 4:15 I think it had a bunch explitives in it…and I see you are a 5/3/1 convert!
Teaching your son to powerlift . . . it doesn’t get better than that.
How I wish I had somebody to teach me this stuff growing up! Got a meet tomorrow, oldest son is competing, younger son wimped out, but he hit a squat pr Wends.
They don’t understand dad wants them to kick his butt…but I aint planning on it being easy.
Good job brother!
[quote]Led wrote:
CHEST DAY
“I didn’t know my legs would be this sore from doing so little” is what my Son said…SQUATS was my only reply…it will get better
Both of us up at 5, the short morning routine and off to the gym, after a good amount of warmup and stretching here are the work sets.
Bench: 165x5/ 185x5/ 215x13
Incline: 4x12
Pec deck: 3x12
Decline: 2x15
Stretch and it’s a wrap. One thing I like about this split is it takes far less time, I think I will start hitting some cardio after each workout…maybe.[/quote]
Good work Led. Can’t wait tell my son is old enough for me to teach him how to lift.