My Stonglift's 5x5 Log

Training Training Logs
21

The week of 5RM PR’s has begun. It was a so-so day with 5x5 with 192.6 for squats falling at my feet. It really wasn’t very easy at all. After the first set, I didn’t know how I was going to get 4 more sets. I had to pull out some special music for the last set to power thru. After squats, I was pretty whipped, so I dropped the power cleans. My benching was better this week than it was last, even though I missed the last rep on the last set. Lastly, Weighted dips were fairly smooth.

Overall, a solid workout and I performed a lot better than I thought I would.

Squat
5x5 192.6kg

Bench
1x5 248 111.1kg
1x5 268 120.2kg
1x5 287 130.2kg
1x5 307 138.3kg
1x5 327 147.4kg

Weighted Dips
1x5 11.3kg
1x5 15.9kg
1x5 24.9kg

Squat- 5x5 Week4 Day1 Squat - YouTube
Bench- 5x5 Week4 Day1 Bench - YouTube

22

I skipped Tuesday’s session to get some sleep and rest up a bit. Yard work and squats do NOT go hand-in-hand. Unfortunately for my workout today, my back was still tight and I have had 3 hours sleep over the past 32hours. After squats, which took a LOT out of me, I called it a night. I knew there was no way I was going to be able to bench well, so I may as well rest up my back and get ready to grind out the intense phase.

I was quite satisfied with my squat. It wasn’t the best form, but I hit my 1RM from 8 weeks ago for 5. I have developed a little twinge in my right knee. It’s coming from me getting on my toes out of the hole when I get tired (verified by a side-camera angle today). I still have a TON of form issues, but I am progressing and staying fairly health.

Squat
1x5 159.3
1x5 171.8
1x5 183.7
1x5 197.3
1x5 208.7

23

I know Modi said it but darn you for making me 2.2x your poundages. It starts out being fun doing it in my head, until I hopelessly give up and pull up the calc to get me out of the misery.

Seriously, good progress and GET SOME SLEEP. Ironic, coming from someone who has trouble sleeping.

24

[quote]formfunction wrote:
I know Modi said it but darn you for making me 2.2x your poundages. It starts out being fun doing it in my head, until I hopelessly give up and pull up the calc to get me out of the misery.

Seriously, good progress and GET SOME SLEEP. Ironic, coming from someone who has trouble sleeping.[/quote]

HAHA! I get it, I will put both in to make it easier. And thanks, I am pretty satisfied with how my squat is going. My bench, it will be better by the NASA Unequipped Nationals in Oct. I am thinking of different ways to bring up my bench, even when I put in huge efforts on squats. Deads will be the biggest mystery.

I know what you mean about the sleeping, I suffer from mild stints of insomnia (which actually works out well when doing technical support). But, with all of the heavy lifts, I pretty much just pass out fairly often now.

25

First day of deload week did NOT feel like a deload, it felt like a work week. From the opening warm-up set to the last work set of squats, my mind and body were in two different places. But, I did get a chance to work on my breathing and two-step setup during my squat sets. Every once in a while, I would start my squat when I really wasn’t set up, but the weight was low enough to allow me to make small mental errors and get away with it. It’s a constant work in progress.

For the next month, I am only supposed to squat 2 days a week. I don’t think I can do that. I will be adding a third session in, but I have not determined the set/rep/percent schema.

Squat
1x3 192.8kg (425lb)
1x3 192.8kg (425lb)
1x3 192.8kg (425lb)
Bench
1x3 113.3kg (250lb)
1x3 127.0kg (280lb)
1x3 142.8kg (315lb)
Hanging Clean
1x3 70.3kg (155lb)
1x3 79.3kg (175lb)
1x3 88.4kg (195lb)
Dips
1x3 11.3kg (25lb)
1x3 15.8kg (35lb)
1x3 24.9kg (55lb)

Squat- 5x5 Deload Day1 Squat - YouTube
Bench- 5x5 Deload Week Day1 Bench - YouTube

26

I had to fly thru today’s session, cause I had my second setting for my tattoo. It was a pretty easy day, so I added some front squats to get my squat movement in on an off day. I don’t know if I will add front squats or high bar squats to my Tuesday workout. It may end up being a mix of the two.

Due to the ink work, I have to take Thursday off. No big deal, since it is the last session of the deload week. Looking forward to next Sunday’s session, low sets/ low reps!

Front Squat
1x3 92.9kg(205lb)
1x3 102.1kg(225lb)
1x3 113.4kg(250
Rack Pulls
1x3 183.7kg(405lb)
1x3 183.7kg(405lb)
1x3 183.7kg(405lb)
OH Press
1x3 81.6kg(180lb)
1x3 81.6kg(180lb)
1x3 81.6kg(180lb)
Chin-ups
1x3 9.1kg(20lb)
1x3 9.1kg(20lb)
1x3 9.1kg(20lb)

27

Good to see you’re still training hard. How did the Smolov turn out? What kind of gains did you get?

Post some pictures of your new tat man, like to see it.

I decided to start my own log, I am retarded enough to do Smolov again… haha, we’ll see how it goes. You can check it out here if you want to keep up with some painful memories: Forums - T Nation - The World's Trusted Community for Elite Fitness

Later.

28

[quote]Evolv wrote:
Good to see you’re still training hard. How did the Smolov turn out? What kind of gains did you get?

Post some pictures of your new tat man, like to see it.

I decided to start my own log, I am retarded enough to do Smolov again… haha, we’ll see how it goes. You can check it out here if you want to keep up with some painful memories: Forums - T Nation - The World's Trusted Community for Elite Fitness

Later.[/quote]
I ended up 226kg(500lbs). I could have squeezed a little bit more out, but I figured that I would stay health and save it for July 25th. So, coming off of no training for 6 months and having a 1rm around 165kg(365lbs), I max’d at +61kg(135lbs). And the best part is that my knees feel better than they have in a LONG time.

As far as the tatt is concerned, I will post a pic when it is completed. I have one more sitting. I am having really good luck, cause he had an opening on my recovery week after my next meet. Cause, after that recovery, I have to start training for the NASA unequipped nationals and I am going “balls to the wall” training for that one.

Haha! Smolov is a blast, but I need a break. I really thinks my wife needs the break from Smolov. I have a BROOTAL work schedule, and missing a Smolov session is NEVER an option so I would miss out on a lot of family time. Trust me, I will come give you support on your journey, it’s just fun to read about it. Heck, I have even read my own log a couple of times and watched the vids. I can’t wait to see what you do.

Thanks for the support man, it means a lot.

29

So, I took Stallions advise, since I suck. I played 18 holes with the wife yesterday and walked the whole time(she had a cart). My legs did not feel bad yesterday, but they are killing me today. So, squats were tougher than they should have been. I worked on my set up and breathing today as well. I think it went well. I was just having some small issues out of the hole, but nothing too bad.

It’s been almost 2 years sine I have been on the platform, due to work and injuries. I am starting to get psyched up for this first meet, even though it will not be an all-out effort.

Squat
199.7kg 440.3lb
199.7kg 440.3lb
199.7kg 440.3lb
Bench Press
114.7kg 252.9lb
129.1kg 284.5lb
143.4kg 316.2lb
Power Clean
72.8kg 160.7lb
82.0kg 180.7lb
91.1kg 200.8lb
Weighted Dips
11.3kg 25lb
16.7kg 36.9lb
24.74kg 54.6lb

Squats- 5x5 Intense Phase Squat Wk6 Day1 - YouTube

30

[quote]undesired08 wrote:
I ended up 226kg(500lbs). I could have squeezed a little bit more out, but I figured that I would stay health and save it for July 25th. So, coming off of no training for 6 months and having a 1rm around 165kg(365lbs), I max’d at +61kg(135lbs). And the best part is that my knees feel better than they have in a LONG time.

As far as the tatt is concerned, I will post a pic when it is completed. I have one more sitting. I am having really good luck, cause he had an opening on my recovery week after my next meet. Cause, after that recovery, I have to start training for the NASA unequipped nationals and I am going “balls to the wall” training for that one.

Haha! Smolov is a blast, but I need a break. I really thinks my wife needs the break from Smolov. I have a BROOTAL work schedule, and missing a Smolov session is NEVER an option so I would miss out on a lot of family time. Trust me, I will come give you support on your journey, it’s just fun to read about it. Heck, I have even read my own log a couple of times and watched the vids. I can’t wait to see what you do.

Thanks for the support man, it means a lot.

[/quote]

Well man that is awesome in itself, 500 lbs-- excellent job! My knees had a similar experience after my first Smolov run. I had very bad osgood schlatters diseae in my left knee, and it disappeared after doing Smolov… and I want to almost attribute the problem with underdeveloped and/or weak quadricep and thigh muscles. I feel like its a good theory at least, since I feel the stronger muscles now take the brute of the work, in a sense, when using my knee.

I hear you about the Smolov though, it really takes a lot out of your life, as far as dedicating mental and physical energy. Its hard to get motivated for other stuff when you’re putting your body through so much, mentally it is the most demanding for me.

Family is very important though, so staying true to that is wise. I figure now, while doing the college thing, is my time for putting the most effort into my body as responsibilty is fairly low-- I have it pretty easy in the grand scheme of things. Likewise, much respect to those with families and careers, and still finding the time to get strong-- that is pretty awesome.

when do you compete? You should be wicked strong for it, keep up the hard work!

31

[quote]Evolv wrote:
undesired08 wrote:
Well man that is awesome in itself, 500 lbs-- excellent job! My knees had a similar experience after my first Smolov run. I had very bad osgood schlatters diseae in my left knee, and it disappeared after doing Smolov… and I want to almost attribute the problem with underdeveloped and/or weak quadricep and thigh muscles. I feel like its a good theory at least, since I feel the stronger muscles now take the brute of the work, in a sense, when using my knee.

I hear you about the Smolov though, it really takes a lot out of your life, as far as dedicating mental and physical energy. Its hard to get motivated for other stuff when you’re putting your body through so much, mentally it is the most demanding for me.

Family is very important though, so staying true to that is wise. I figure now, while doing the college thing, is my time for putting the most effort into my body as responsibilty is fairly low-- I have it pretty easy in the grand scheme of things. Likewise, much respect to those with families and careers, and still finding the time to get strong-- that is pretty awesome.

when do you compete? You should be wicked strong for it, keep up the hard work![/quote]

It’s been a while since I was diagnosed with osgood (about 28years ago). If I remember correctly, it was caused by over-developed quads. But, I really didn’t pay attention. There are lot’s of physical aliments that people get down about and use as an excuse to not train hard. I was told when I left the Army that I would be lucky to be walking by the time I am 45, due to jumping out of airplanes, rugby, my profession, etc. I would wake my wife up in the middle of the night, because my back would “go out” while I was asleep. Since I started powerlifting, it has al disappeared. I am no where near as fit as I was back then, but I am a little heavier. Look as SynKill. He has severe back issues and squats and dl’s like a mad man. Stallion had severe back issues as well…What was my point? Shit, I don’t know. Maybe, never let a Doctor tell you what you can and can’t do? Wow, I really got off topic with that one.

If it were not for my wonderful wife, I wouldn’t be able to do this. I get to see her maybe an hour a day 6 days a week. The rest of the time we chat on-line. My kids love going to the gym with me, but they are too much of a distraction (asking questions about EVERY THING). It’s good that they do, but when I am really pushing myself that’s the last thing I want.

July 25th for the tune-up meet. I am planning on doing two lifts for each of the 3, but I may do three and lower the percentage (maxing out around 98%). Then, the Nationals will be October 24th. I know the numbers that I need to post to be happy. I just need to get there.

32

[quote]
undesired08 wrote:

It’s been a while since I was diagnosed with osgood (about 28years ago). If I remember correctly, it was caused by over-developed quads. But, I really didn’t pay attention. There are lot’s of physical aliments that people get down about and use as an excuse to not train hard. I was told when I left the Army that I would be lucky to be walking by the time I am 45, due to jumping out of airplanes, rugby, my profession, etc. I would wake my wife up in the middle of the night, because my back would “go out” while I was asleep. Since I started powerlifting, it has al disappeared. I am no where near as fit as I was back then, but I am a little heavier. Look as SynKill. He has severe back issues and squats and dl’s like a mad man. Stallion had severe back issues as well…What was my point? Shit, I don’t know. Maybe, never let a Doctor tell you what you can and can’t do? Wow, I really got off topic with that one.

If it were not for my wonderful wife, I wouldn’t be able to do this. I get to see her maybe an hour a day 6 days a week. The rest of the time we chat on-line. My kids love going to the gym with me, but they are too much of a distraction (asking questions about EVERY THING). It’s good that they do, but when I am really pushing myself that’s the last thing I want.

July 25th for the tune-up meet. I am planning on doing two lifts for each of the 3, but I may do three and lower the percentage (maxing out around 98%). Then, the Nationals will be October 24th. I know the numbers that I need to post to be happy. I just need to get there.[/quote]

Interesting, I was diagnosed with GT Bursitis in the Marine Corps… Granted I had a lot of pain in my left hip, but now looking back, I feel like I should have been doing strength training and not just stretching and crunches on a ball alone, which the corpsmen were having me do. I saw some sad stories though. Some very young healthy Marines got their bodies messed up over misdiagnosis and bad protocal. Again, oh well. I do agree with not letting doctors tell you what you can and can’t do.

That is fantastic to have a wife that is understanding of your goals.

I’ve never competed, but I have often thought about it-- it looks like it would give more purpose to my lifting. Not that I need it I guess, but I do like competition and the atmosphere, so it sounds like fun. If anything, I feel like I should go spectate one. I miss having a group of guys to train with-- you know, the retarded homo jokes, everyone pushing eachother and working hard, curse words and loud music. Damn, I really miss that-- maybe one day again…

33

LOL at the training partners. I train alone, but there are two young guys that I b.s. with and spot every once in a while and that describes them to a t (retarded homo okes, cursing, etc). I told one of them after spotting him on squats that they are lucky they have me, cause I make sure they get the work done. If I would have had a guy like me when I was in my 20’s…I would be a helluva lot stronger than I am now. These are the things one learns once you hit 40, I guess.

The first meet I went to, was an AAU event about 22yrs ago. It was cool to see some friends on the platform. You really don’t get a feel for the meet until you are the one on the platform. I have been so amp’d up that I have unracked weight like it was nothing and almost passed out. I played numerous sports in front of 10’s and 20’s of people and getting on that platform in front of those 4 people and giving it your best is an awesome feeling. My first meet, my wife was taping and there were about 100 people there. When I came down, I felt ok but it was a grind to get out of the hole. You could hear all these people yelling at me in the background, it was loud as hell. It wasn’t about the amount of weight (less than 200kg), it was about the struggle and everyone there understood that and supported every individual that lifted. It’s a very special experience and even when you red-light, the support is still there. Everyone wants every lifter to hit every lift they attempt. Damn, I’m getting chills just thinking about it. July is a long way away…

34

Guess I should update my training. My quads and calves felt beat up today, but I really wanted to hit 3 sets of front squats. Due to the fresh ink, I decided to switch to light high bar back squats. The rest of the workout was uneventful.

Squat
3x3 102.1 kg 225 lbs
Overhead Press
x3 83.8 kg 185 lbs
x3 83.8 kg 185 lbs
x3 83.8 kg 185 lbs
Deadlift
x3 201.3 kg 444 lbs
x3 201.3 kg 444 lbs
x3 201.3 kg 444 lbs
Weighted Pull-ups
x3 10.2 kg 23 lbs
x3 10.2 kg 23 lbs
x3 10.2 kg 23 lbs

35

Today was a fun one. My hips are about 85%, but the next 4 weeks will be a challenge so the show must go on. The last rep with 213kg was a grinder. Surprisingly, I was satisfied with my form for the most part. The last rep was FAR from pretty, but the rest weren’t too bad. I was using a newer bench that the gym bought for my bench presses. Before I unracked 134kg, the bench felt like it was going to collapse, so I grabbed a different bench. I really didn’t set up too well, and the first rep looked like ass. Not even fine-girl ass. More like hairy-backed-fat-girl-with-a-concave-glute-complex ass.

The low point of the session was that I missed 86kg on my hanging cleans. So, I had to drop weight to get those in. All in all, it was slightly sub-par night, but I will take it.

Squat
170kg (375lbs)
192kg (425lbs)
213kg (470lbs)

Bench
134kg (295lbs)

Power clean
79kg (175lbs)

S/A DB Row
18kg (40lbs)
31kg (70lbs)
50lg (110lbs)

Squat- 5x5 intense Squat W6 D3 - YouTube
Bench- 5x5 Intense Bench W6 D3 - YouTube

36

[quote]undesired08 wrote:
Not even fine-girl ass. More like hairy-backed-fat-girl-with-a-concave-glute-complex ass.
[/quote]

Haha, nice.

37

Today was not a good day. My spinal erectors have tightened up again after a weekend of heavy yard work. I was actually thinking I would do well today, until I started squatting and I realized that saying tight was going to be difficult (to say the least). Out of the three sets, EVERY second rep was terrible. But, the third reps were usually fairly decent.

During the bench, it was hard for me to arch and there was no one else there, so unracking was a chore. I missed a rep at 158kg, which was a disappointment. I think if I would have had assistance unracking, I would have been able to maintain a tighter position and had a better than average chance of hitting my reps. This is one of the pains of working out alone.

I skipped the Hanging Cleans, because I want to rest my back for the rack pulls on Tuesday and I will probably do some front squats.

Squat
1x3 204kg(450lb)
1x3 204kg(450lb)
1x3 204kg(450lb)
Bench
1x3 127kg(280lb)
1x3 143kg(315lb)
1x2 159kg(350lb)
Dips
1x3 10kg(20lb)
1x3 18kg(40lb)
1x3 26kg(60lb)

Squat- 5x5 Intense Phase Wk7 Day1 Squat - YouTube
Bench- 5x5 Intense Phase Wk7 Day1 Bench - YouTube

38

Skipped Tuesday’s workout, so that I could get some sleep (I only had 7 hours between shifts and since my back is still super-tight, sleeping was the appropriate option).

Had a tooth ache for the last two days and my allergies have made the right side of my face swell up pretty good. Even though I felt like crap and did not eat well last night, I didn’t want to miss this squat session. I wanted to try a couple of different things with my setup, the main change was to lower the bar to nipple-high (it was a suggestion that I had been mulling over for a while. At the 100kg warmup, I knew that this would not bode well for the day. It was a effort just to unrack the weight and my “face-pain” did not help. The 196kg(435lb) squat was interesting, because it felt like absolute dog crap. But when I watched the video, it looked pretty solid. Then came the 217kg(480lb) effort. Oddly, unracking 217 felt better than any other weight.

The first two reps were pretty decent, but I lost some tightness on the third and got a little doubled over. I really need to focus more on driving my neck thru the bar. The last rep was a real grind and after resting for a couple of minutes, the cold sweat started. So, I headed straight for the bathroom and took care of the food that used to be in my stomach. Oddly enough, I really didn’t want to bench after that. I did all of my warmups and one working set at 140kg(310lbs) and called it a day. Hopefully this toothache will dissipate before Sunday’s session. I may head to the gym tomorrow and get my bench session and accessory work in, but we will see.

Squat
3x 175kg(385lbs)
3x 195kg(430lbs)
3x 217.7kg(480lbs)

39

[quote]undesired08 wrote:
Skipped Tuesday’s workout, so that I could get some sleep (I only had 7 hours between shifts and since my back is still super-tight, sleeping was the appropriate option).

Had a tooth ache for the last two days and my allergies have made the right side of my face swell up pretty good. Even though I felt like crap and did not eat well last night, I didn’t want to miss this squat session. I wanted to try a couple of different things with my setup, the main change was to lower the bar to nipple-high (it was a suggestion that I had been mulling over for a while. At the 100kg warmup, I knew that this would not bode well for the day. It was a effort just to unrack the weight and my “face-pain” did not help. The 196kg(435lb) squat was interesting, because it felt like absolute dog crap. But when I watched the video, it looked pretty solid. Then came the 217kg(480lb) effort. Oddly, unracking 217 felt better than any other weight.

The first two reps were pretty decent, but I lost some tightness on the third and got a little doubled over. I really need to focus more on driving my neck thru the bar. The last rep was a real grind and after resting for a couple of minutes, the cold sweat started. So, I headed straight for the bathroom and took care of the food that used to be in my stomach. Oddly enough, I really didn’t want to bench after that. I did all of my warmups and one working set at 140kg(310lbs) and called it a day. Hopefully this toothache will dissipate before Sunday’s session. I may head to the gym tomorrow and get my bench session and accessory work in, but we will see.

Squat
3x 175kg(385lbs)
3x 195kg(430lbs)
3x 217.7kg(480lbs)

Days like this suck, but your a good man for getting through the Squats. Get some rest and get some food back in you.

You may want to cut out any fluff from your workouts and just do what you have to do. Maybe even a day off?

40

So here is your log. I asked you, now I had some time to look for it, and it was found easily. Well, I am going to visit it more now! :slight_smile:

Keep on working hard! :smiley:

“Oddly enough, I really didn’t want to bench after that.”

Yes, that was really odd… i neeeeeeeever get that feeling. :wink: j/k

BTW, in Norway, Odd is a common first name. My dad’s name is Odd. He’s going to the
USA this summer as well, and I can only imagine how much fun it is going to be when he extends his hand prepared for a hand shake and says: “Hey, I’m Odd!”

– stallion