5x5 updated with correct Seated Rows poundage
Early AM at the gym…
Squat Session #6
A1) Squat: 1 X 5 X 115 lbs, 140, 165, 190, 1 X 3 X 220, 1 X 8 X 165
A2) Bench: 1 X 5 X 115, 140, 165, 190, 1 X 3 X 220, 1 X 8 X 165
B) Seated Row: 1 X 5 X 95, 110, 125, 140, 1 X 3 X 160, 1 X 8 X 125
C) Hyperextensions: 3 X 10 X BW+25 lbs
**had to cut workout short to return home
**45mins later @ home
D1) EZ Bar Bicep Curls: 1 X 10 X 70 (wu), 3 X 8 X 85
D2) EZ Bar Lying Tricep Extensions: 1 X 10 X 70 (wu), 3 X 8 X 85
E1) Hammer Curls: 3 X 8 X 35s dumbbells
E2) Dips: 3 X 8 X BW
Poundages or comin’ up pretty regularly.
Nice job!
Thanks Skid…can’t wait for the new year, that’s when I really start to push myself
You’ve got a big deadlift, I’m sure the others come up to match it quickly at the rate you’re improving. Nice work FF!
[quote]daddyzombie wrote:
You’ve got a big deadlift, I’m sure the others come up to match it quickly at the rate you’re improving. Nice work FF![/quote]
Thanks DZ! But the others better hurry up 'cos this happened today:
Deadlift: 4 X 225, 2 X 315, 1 X 405, 1 X 455(PR!!!)
Last thing I was planning to do today was test my 1RM but btw the missus being 1K miles away and the heavy snow that kept me at home, I got bored.
So I decided to go to the gym and use the foam roller and also do some stretching. Did that and threw in a few BW pull ups, then I felt a strong urge to pull.
Actually I had suspected last Tues that I may have lost some strength - the last set of 5 for my deads have been feeling tough, my arms particularly can’t seem to hold well…it feels good to know I am slightly stronger.
I have been a little more serious with my training since I started logging them here. I also keep a personal food log for at least 5 days every week. Looking at the last 5 days, I am really disappointed how I slacked…ice cream every night of the week for someone trying to lose weight…ugh
Since what I eat is going to be crucial to my body composition (BC) goals, I will start putting things about that on here as well, maybe that would jump start things for me in that department.
But first, what I am trying to achieve and the approach I may be taking just in case anyone has a suggestion
My last BC was done by hydrostatic on Oct 26, 2008 and the results below
Weight: 190 lbs
BF%: 20.5 %
BF Mass: 39 lbs
Lean Mass: 151 lbs
I think it is safe to assume I am still in this ballpark.
My goal is to be 190 lbs @ 10% BF by DEXA or Hydrostatic (6-7% calipers) in 3 years.
This means I have to figure out a way to ‘replace’ 20 lbs of fat mass with 20 lbs of dry muscle. The use of muscle instead of LM is intentional here.
These are the ways I think I could go about this, in reverse order of preference:
- Gain some clean 25-35 lbs in the next 2 years and then shed some 25-35 lbs the third year.
I am sure a lot of folks would agree this is not the way to go for someone with 20% BF. I also have a ton of other reasons I wouldn?t want to do this.
-
Do nothing. Well not exactly, eat clean and lift heavy regularly and gradually fat will disappear to be replaced by muscle.
This is going to be difficult to assess and frankly it looks like what I have been doing for a while. Granted I never really cared the last 3 years but I am not convinced this is the way to go.
-
Lose some 25-35 lbs while making sure the bulk of weight lost is fat. This way, I get into single digit bf% and I can have a good base to build muscle on.
The reverse of option 1 but I would rather reserve this for when I get desperate. I frankly care more over what I can lift than how I look. I just don?t think I am ready to sacrifice my strength just yet.
-
Some other options I am too dumb to think of that is not option 5.
-
Bulk and Cut regularly until goal is achieved. This is how I figure I can do this.
For every 6 months block, I will bulk for 3, cut for 2 and maintain for 1. Then repeat.
I will operate in the 177-192 lbs range. When I cut, I won't go below 177, and I won't go over 192 when I bulk. This range may change in time but the idea is to get something measurable done within a short time rather than engage in an endless bulk or cut.
So as an example, a successful 3 months bulk may give
5 lbs of water and glycogen
5 lbs of muscle
2 lbs of fat
8-10 weeks successful cut may result in
Loss of 5 lbs of water and glycogen
Loss of 6 lbs of fat
Loss of 1 lb of muscle
Needless to say I made a lot of assumptions here. I am sure some would think I am being too conservative while others may feel my expectations are too high but I believe arguments can be made for both schools of thought.
This strategy, if effective, should net 4 lbs of dry muscle to replace 4 lbs of fat every 6 months, and put me at my BC goal within the 3 year timeline.
While a part of me thinks this may not work, I am still going to give it my best shot for at least a year, if no other option looks better to me.
I want to continue lifting heavy and eating clean for as long as possible anyway, so a year is nothing really in the scheme of things.
If anyone has an opinion/suggestion please share. Thanks!
Squat Session #7:
A) Back Squat: 1 X 5 X 120lbs, 145, 170, 195, 220
B) Bench Press: 1 X 5 X 120lbs, 145, 170, 195, 220
C) Seated Row: 1 X 5 X 100lbs, 115, 130, 145, 160
D1) Cable Crunch: 1 X 10 X 82.5lbs, 87.5, 92.5, 97.5
D2) Weighted Crunch: 4 X 10 X BW+25lbs
D3) Planks: 4 X 45s
E) Seated Calf Raises: 6 X 10 X 90lbs, 2 X 20 X 90lbs
Weekly Scale Weight Check: 185.5lbs
**Managed to weigh the same as last week this morning despite a bad nutrition week
Squat Session # 8
Back Squat: 1 X 5 X 120, 145, 170, 170
Standing Press: 1 X 5 X 95, 110, 125, 140
Deadlift: 1 X 5 X 135(wu), 225(wu), 255, 295, 335, 3 X 375, 1 X 375**
Pull-ups: 5 X 5 X BW
Completely uninspired session, everything felt heavy. I hope it’s the long day I had today and the lack of good sleep the last 2 nights.
**I had to stop the last set of the deads at 3 reps instead of 5 reps - felt I would be risking injury grinding it out. Tried again after 2 mins rest and stopped after 1 rep.
Next week I would probably only do 2 reps for set 3, this way I’ll still have juice for the all important last set.
Depending on how I feel after my annual physical tomorrow, I may do my thursday session since my gym is closed for xmas. This should also give me 3 full days to rest before I start Week 4 of the 5 X 5.
[quote]formfunction wrote:
Squat Session # 8
Back Squat: 1 X 5 X 120, 145, 170, 170
Standing Press: 1 X 5 X 95, 110, 125, 140
Deadlift: 1 X 5 X 135(wu), 225(wu), 255, 295, 335, 3 X 375, 1 X 375**
Pull-ups: 5 X 5 X BW
Completely uninspired session, everything felt heavy. I hope it’s the long day I had today and the lack of good sleep the last 2 nights.
**I had to stop the last set of the deads at 3 reps instead of 5 reps - felt I would be risking injury grinding it out. Tried again after 2 mins rest and stopped after 1 rep.
Next week I would probably only do 2 reps for set 3, this way I’ll still have juice for the all important last set.
Depending on how I feel after my annual physical tomorrow, I may do my thursday session since my gym is closed for xmas. This should also give me 3 full days to rest before I start Week 4 of the 5 X 5.[/quote]
Yeah, lack of sleep and a long day will make it a grind. Momentary plateau and you’ll be back on track after some decent rest.
Squat Session #9
A) Bench: 1 X 5 X 120, 145, 170, 195, 1 X 3 X 225, 1 X 8 X 170
B) Squat: 1 X 5 X 120, 145, 170, 195, 1 X 3 X 225, 1 X 8 X 170
C) Seated Row: 1 X 5 X 100, 115, 130, 145, 1 X 3 X 165, 1 X 8 X 130
Less than 18 hrs after yesterday’s uninspired session and after a third consecutive night of less than 5 hr sleep, I was only too happy to get out of the gym today.
With nothing much to do outside of eating and relaxing for the next 3 days, I am sure my mojo will be back in time for my Sunday session.
Here is wishing everyone and their loved ones a Merry Christmas/Happy Holidays!
Squat Session #10:
A) Back Squat: 1 X 5 X 125lbs, 150, 175, 200, 225
B) Bench Press: 1 X 5 X 125lbs, 150, 175, 200, 225*
C) Seated Row: 1 X 5 X 105lbs, 120, 135, 150, 165
D1)Pull-ups: BW X 6, 5, 5**
D2)Seated Calf Raises: 3 X 15 X 90lbs
D3)Chin-ups: BW X 6, 5, 5
D4)Seated Calf Raises: 3 X 15 X 90lbs
E1) Cable Crunch: 1 X 12 X 82.5lbs, 87.5, 92.5, 1 X 8 X 97.5***
E2) Serratus Crunch: 4 X 10 X BW+10 lbs dumbbells–cheated the last 2 sets
E3) Planks: 4 X 50s
Overall today’s session feels like one of those where I felt I could lift anything. The 3 days rest of course is largely responsible for this. We’ll see what happens when I start to really push myself from next week.
- I felt my right shoulder ‘working’ the last set on the bench. This is strange as I would normally feel my back on the bench press more than my shoulders with really heavy weight. I want to pay attention to this as the last thing I need is a bum shoulder.
**My tested max on the wide grip pull-ups with BW is 12 reps and I have done this several times. However they are becoming tougher. Maybe it’s the short rest or because I no longer do them regularly but I would hate for this to go down.
***I like to feel my abs doing the work with cable crunches. Had to stop at rep 8 the last set when I stop feeling them.
It feels good to get 10 squat sessions out of the way. 90 more to go!
Weekly Scale Weight Check: 187lbs
On the surface, it looks like I have gained 1.5 pounds from last week but I am certain this is not the case. If there is anything to gain from insanely checking my weight everytime I use the bathroom at home, it is that I am now familiar with the nuances that can explain the variances in body weight from time to time.
Mon thru Wed, I weighed 184.5lbs. From Wed evening thru Fri, I celebrated xmas with high carb(sugar) and high sodium food. I believe I am still holding at least 3 lbs of water which I should shed by Weds morning at the latest if I stick to my diet the next few days.
Speaking of diet, today is also one of those days I come close to an ideal diet for my weight loss. I should work harder in making everyday look like this.
My macro breakdown at the end of the day should be:
Total Calories: 2200(4 meals + 2 snacks + 2 protein shakes)
Protein:232g (not more than 48g from protein supplements)
Carbs:200g includes
–Fiber:45g
–Sugar:60g (at least 45g naturally occuring in Sweet Potato and other Veggies)
Fat:54g
–Trans Fat:0g
–Sat Fat:7g
1000mg Vitamin C and 1 dose ZMA at night. I am not really big on supplements.
Squat Session # 11
A) Standing Press: 1 X 5 X 100, 115, 130, 145*
B) Back Squat: 1 X 5 X 125, 150, 175, 175
C) Deadlift:
5 X 175(wu)
5 X 265
5 X 305
2 X 345**
5 X 385
0 X 475***
D1)Close Grip Chins: 5 X 5 X BW
D2)Hyperextension: 5 X 10 X BW
E) Pull Ups: 10 X 3 X BW
- Last set of the Press was tough but I got the 5 reps almost shaking. Next week will be interesting.
** I will be doing 2 reps instead of 5 for set #3 for the next 3 weeks. This way I would have a better chance of getting all 5 reps on the last set.
***Wanted to go for a PR but I chickened out (read: bar felt like a ton). Exactly why I even attempted this is beyond me.
Looking back, I have had 5 PRs on the deads in 7 months. I weighed btw 187-190 lbs on all lifts and the only ‘gear’ I used were basic lifting gloves.
May 31: 375
Jun 11: 405*
Oct 16: 425
Dec 1: 435
Dec 20: 455
*Up to this point I think I was just discovering what was latent since I never really did any serious deadlifting until early this year.
Not too shabby for someone who didn’t follow a structured program but I want that 505 lbs before July next year.
I AM GOING TO GET IT!!!
[quote]formfunction wrote:
Squat Session # 11
A) Standing Press: 1 X 5 X 100, 115, 130, 145*
B) Back Squat: 1 X 5 X 125, 150, 175, 175
C) Deadlift:
5 X 175(wu)
5 X 265
5 X 305
2 X 345**
5 X 385
0 X 475***
D1)Close Grip Chins: 5 X 5 X BW
D2)Hyperextension: 5 X 10 X BW
E) Pull Ups: 10 X 3 X BW
- Last set of the Press was tough but I got the 5 reps almost shaking. Next week will be interesting.
** I will be doing 2 reps instead of 5 for set #3 for the next 3 weeks. This way I would have a better chance of getting all 5 reps on the last set.
***Wanted to go for a PR but I chickened out (read: bar felt like a ton). Exactly why I even attempted this is beyond me.
Looking back, I have had 5 PRs on the deads in 7 months. I weighed btw 187-190 lbs on all lifts and the only ‘gear’ I used were basic lifting gloves.
May 31: 375
Jun 11: 405*
Oct 16: 425
Dec 1: 435
Dec 20: 455
*Up to this point I think I was just discovering what was latent since I never really did any serious deadlifting until early this year.
Not too shabby for someone who didn’t follow a structured program but I want that 505 lbs before July next year.
I AM GOING TO GET IT!!!
[/quote]
if you’re going for a max DL, I would recommend warming up with triples drop to doubles and then singles after reaching about 60-70% of previous max. Saves energy and makes success more likely. You can always get some reps in after the max attempt if you’re not feeling fried.
Push the squats and the weights will fly off the floor. Looks like your back is already plenty strong.
Thanks Skid. That’s how I have intuitively learned to do it. Today the max attempt didn’t cross my mind until the last set of 5. I need to stop doing this.
Speaking of my back, I had lower back trouble about 3 years ago where sometimes moving around was almost impossible. I stayed away from squat and deadlift but the trouble reoccured from time to time.
The last 7 months that I have deadlifted heavy, no lower back trouble outside DOMS. Pretty interesting.
Just a little reminder to myself of what I am going to be up against starting tomorrow…My New Year’s Resolution if you will
EDIT…Attached image 3 posts down
What stance do you use for your deads FF? Nice work!
[quote]daddyzombie wrote:
What stance do you use for your deads FF? Nice work![/quote]
Thanks DZ. I do conventional deadlifts so my stance is feet just under shoulder width(btw 14 - 17 inches I guess), toes slightly pointed out. I hope this answers your question.
New Year’s Resolution…