RE: Swimmer's 5X5 Journal
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RE: Swimmer's 5X5 Journal - 7/21/2006 7:18:10 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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7/21/06
Week 3 is in the bag! My lifts were as follows:
Squat
5x88
5x110
5x132
5x154
3x181
8x132
Bench
5x83
5x103
5x124
5x145
3x170
8x124
Rows
5x91
5x114
5x137
5x160
3x160
8x114
Assistance Lifts
Close-grip Bench
8x115
8x125
8x140
Tricep Extensions
8x66
8x88
8x105
Barbell Bicep Curls
8x70
8x80
8x95
Bad news: As you can see, I reduced the weight for rows. I felt like I was starting to lose my form on 160, so I've decided to leave my ego at the door and lower the weight.
Good news: Squats were not a problem. I have little doubt that I'll match my 5 rep max on Week 4. The assistance exercises also felt good.
Great news: Bench Press was a piece of cake tonight! I could have easily matched my five rep max, but I stopped at three to stay conservative. But I blew through the 170 which has me fired up for Monday's workout!!
I'll be leaving for the weekend for a family trip. But, of course, I'll be taking protein powder, granola bars, oatmeal, and protein bars with me. :) I weigh myself tomorrow (a day early) since I won't be around Sunday morning when I usually weight myself. I'm hoping to be 196-197 tomorrow. We'll see!
I'm fired up about this program after tonights bench performance!!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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RE: Swimmer's 5X5 Journal - 7/23/2006 6:06:41 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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7/23/06
I weighed in at 197.5 pounds yesterday morning. That's a two pound gain over last week. I've gained a total of 6 pounds in three weeks. At this pace I should reach my initial goal of 200 pounds in at least two weeks - three weeks early!
Week 4 starts tomorrow!!
< Message edited by Swimmer -- 7/24/2006 7:14:06 AM >
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 4, Day 1 - 7/24/2006 8:08:12 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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It was a tougher workout tonight, but I successful completed all of my lifts at my max weights. Below were my reps for the night:
Squat
5x90
5x113
5x135
5x158
5x181
Bench
5x85
5x106
5x127
5x148
5x170
Rows
5x75
5x94
5x113
5x131
5x150
As mentioned in a previous post, I lowered the weight on Rows. My form was much better tonight because of it. The last set of squats were tough, but I got through them without too much of a struggle. Bench wasn't too bad either. I got all 5 reps up without having to dig deep for that extra gear. My confidence will be high for next weeks attempt at new personal records!
Wednesday I handle my max weight on incline bench and deadlift. Incline went well last week, although I'm a touch concerned about it. I've been concentrating on form a lot more, so we'll see how it goes.
So far, this workout has been great! Having all the weights entered into the spreadsheet is a huge help and makes the workouts go smoothly.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 4, Day 2 - 7/27/2006 7:38:59 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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It was a hot night to lift, but Day 2 of Week 4 is in the bag!
Squat
5x90
5x113
5x135
5x135
Incline Bench
5x103
5x124
5x144
5x165
Deadlift
5x100
5x120
5x140
5x160
Assistance Lifts
All I did for assistance lifts were the three sets of situps and a couple sets of chin-ups. I decided to drop the standing military press for fears that it would interfere with the progress on bench press.
I love the light squat day! Incline Bench was tough. For some reason 144 pounds felt real heavy. I was iffy about being able to do 165, but I got it up. The Deadlifts were REALLY easy. I may need to stray from the program and up the weight on Deadlifts. As expected (since I never did them before this program), my legs are making bigger progress than my upper body at this point.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 4 Day 3 - 7/28/2006 8:01:36 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Week 4 is officially over! Let the new PR's begin next week!!
Squat
5x90
5x113
5x135
5x158
3x185
8x135
Bench
5x85
5x106
5x127
5x148
3x174
8x127
Rows
5x75
5x94
5x113
5x131
3x154
8x113
Assistance Lifts
Close-Grip Bench Press
8x120
8x130
8x142
Tricep Pushdowns
8x88
8x105
8x110
Barbell Curls
8x55
8x85
8x97
None of the lifts were real hard tonight! It was a good night all the way around. I'm confident that I'll be able to set PR's in every lift on Monday. I can't wait until it gets here! The assistance lifts felt good also. Now that I'm doing some work with heavier weights, I find it's easier to get my arms fatigued with this extra work.
So far, I've got no complaints about this program. I'll have my weekly weigh in two days from now. Hopefully I've gained another pound or so!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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End of Week 4 - 7/30/2006 2:54:47 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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7/30/06
I weighed in this morning at 199.5 pounds. So close to 200!
After four weeks of the 5x5 routine, along with the 1,000 calorie increase, I've now gained 8 pounds in 4 weeks. I'm nearing my heaviest weight ever!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 5, Day 1 - 7/31/2006 7:44:35 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Tonight was the first night attempting new PR's! And to kick off the big day, mother nature brought temperatures that resulted in a 113 degree heat index. It was HOT tonight!!
Squat
5x93
5x116
5x139
5x162
5x185 - New PR!!
Bench
5x87
5x109
5x130
5x152
5x175 - New PR!!
Rows
5x77
5x96
5x115
5x135
5x154 - New PR (when using good form)!
It was blazing hot in the garage tonight, but I was able to set PR's on each lift! The heat kept me loose, and I didn't feel like it effected me too much. The squats went up nice and smooth. The bench was tough, but I didn't have any drastic stalls. The rows went well also, I was able to keep good form and squeeze the lats.
First night attempting new PR's went well. I just hope they will continue for another few weeks!!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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RE: Week 5, Day 2 - 8/3/2006 7:37:52 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Last night was a rough workout. I had to stay at work a couple of extra hours and by the time I got home I was in a bad mood and exhausted. I got the workout in, but it wasn't one of my best.
Squat
5x93
5x116
5x139
5x139
Incline Bench
5x106
5x127
5x148
5x169 - PR!!
Deadlift
5x102
5x123
5x143
5x170 - PR!!
I set new PR's on both the Incline Bench and Deadlift. The Incline lifts were hard - even the set of 148 seemed heavy. I just couldn't find that extra gear tonight. I got all 5 reps of the 169 up, but I didn't touch my chest on every rep like I've been doing. I think the Incline will be the first lift to plateau. The good news is that my form is a lot better on it than it used to be. Deadlifts were really the only lift that I got into tonight. I set a new PR, even though the weight is really low compared to most people. I did stray from the spreadsheet and upped my weight 10 pounds instead of 5. I still got the weight up with good form and I'm confident that I can go higher.
I'm going into Friday's workout fairly confident. I don't foresee a stall on any of the three lifts, although I do think that Bench may struggle the most. At this point, I just want to keep the PR's going!!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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RE: Week 5, Day 3 - 8/6/2006 8:23:19 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Friday's workout was tough, but all lifts were successfully completed!
Squat
5x93
5x116
5x139
5x162
3x190
8x139
Bench
5x87
5x109
5x130
5x152
3x178
8x130
Rows
5x77
5x96
5x115
5x135
3x158
8x115
Assistance Lifts
Close-grip Bench
8x125
8x135
8x145
Barbell Bicep Curls
8x70
8x87
8x100
All three of the lifts felt heavy this workout. I'm still fairly confident that I'll be able to get them all up for new PRs next Monday though. The 3 reps of Bench was completed with good form, and it wasn't a huge struggle. So I should be able to get 5 reps, but those last two reps always seem hard!
The assistance lifts felt really good. My biceps and triceps continue to get stronger even though I'm not doing much direct work on them.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Post Week 5 - 8/7/2006 9:47:53 AM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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After 5 weeks of bulking and doing the 5x5 workout, my current bodyweight is 202 pounds! This is actually the heaviest that I've EVER been! I've actually gained faster than expected. I haven't tested my body fat percentage, but I believe that it's gone up a little bit. I'm going to cut back on calories just a touch to slow my weight gain a little bit.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 6, Day 1 - 8/7/2006 8:04:20 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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It was a good night for lifting, and I was able to set PRs on all three lifts. I tore through the squats tonight with little difficulty. Bench was a little tougher. The last set was heavy, but I got them all up with a little energy in reserve. The Rows were very heavy tonight, I wasn't too pleased with them.
Squat
5x95
5x119
5x142
5x166
5x190 - New PR!!
Bench
5x89
5x111
5x134
5x158
5x178 - New PR!!
Rows
5x79
5x98
5x118
5x138
5x158 - New PR!!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 6, Day 2 - 8/10/2006 7:44:53 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Everything felt heavy tonight, but all lifts were successfully completed!
Squat
5x95
5x119
5x142
5x142
Incline Bench
5x108
5x130
5x152
5x173 - PR!!
Deadlift
5x105
5x126
5x155
5x180 - PR!!
Every set on Incline Bench felt heavy during this workout. The third set was a struggle and I didn't think there was any way that I'd complete the PR. But, lo and behold, a new PR!! Deadlifts felt heavy, but I again strayed from the spreadsheet and increased my weight a little extra. All five reps were completed with good form. I don't have any doubt that I can go higher on deadlifts next week, but Incline's will again be a struggle.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 6, Day 3 - 8/11/2006 8:22:50 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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8/11/06
Week 6 is complete! It was a good night tonight!
Squat
5x95
5x119
5x142
5x166
3x195
8x142
Bench
5x89
5x111
5x134
5x156
5x183 - New PR!!
8x134
Rows
5x79
5x98
5x118
5x138
3x162
8x118
Assistance Lifts
Close-grip Bench
8x120
8x132
8x147
Barbell Bicep Curls
8x70
8x87
6x102
It was a long week at work and I was exhausted before the workout. I thought I'd give myself a little boost so I took a No-Doz pill before the workout. It kicked in about halfway through the squats and my energy went sky high (I hardly ever have caffeine, so it has a big effect on me). The squats went well, and I could have done 195 five times. It shouldn't be a problem on Monday. The bench went very well. The sets went so well that I went ahead and cranked out 5 reps of 183! That's a new PR! Now I just need to decide what to do on Monday. I'm thinking that I'll increase the weight a couple of pounds to 185, and then go from there. I THINK that I can do 185 five times. But we'll see. The rows have felt heavy the past two weeks, but I got them all done and I think that I'll be set for a new PR on Monday. The assistance exercises went fine, although I only did 6 reps on my last set of 102 pounds on barbell curls. I started losing my form so I shut it down. If I was focusing on arms I probably would have done a couple of forced sets, but I didn't want to risk injuring anything for "only" biceps.
Bring on Week 7!!!!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Pre Week 7 - 8/14/2006 7:59:59 AM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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I had my weekly weigh in Sunday morning, and the scale didn't move this week. I'm still at 202 pounds. I cut my calories back a little bit last week on days that I didn't lift, which I'm sure made a big difference. I don't see it as a total loss though, because I made all of my PR's. But I upped my calories yesterday and I'll keep them high this week to continue to try and add some weight. In the first 6 weeks I've added 10.5 pounds (and an inch and a half to my chest measurement). My bench has gone up 13 pounds! Gotta love that!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 7, Day 2 - 8/16/2006 8:01:18 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Whew - it was a tough night, but I set new PR's! On to the lifts:
Squat
5x97
5x122
5x146
5x146
Incline Bench
5x111
5x133
5x155
5x175
Deadlift
5x108
5x129
5x160
5x190
The squats felt good tonight, although I had a little knee pain on the first few sets. Every weight on the Incline felt heavy again tonight. I decided to go for 175 pounds on the last set (instead of 178). It was a smaller increase than the spreadsheet, but I wasn't sure I'd be able to get 178. I did complete 5 reps of 175 pounds though, and I MAYBE could have gotten 178 up, but it would have been close. I decided to stay conservative tonight. Deadlift was great. I strayed from the spreadsheet again and increased by 10 pounds, up to 190. It felt heavy, but I've got more in me! I feel like that lift is starting to get to respectability, even though it still has a way to go.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 7 - 8/16/2006 8:13:04 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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So far, here are my current gains in the past 7 weeks:
Body Weight: +10.5 pounds
Squats: +14 pounds
Bench: +13 pounds
Rows: +12 pounds
Incline: +10 pounds
Deadlift: +30 pounds!!
I have one more week left for this round of 5x5. After Week 8 I'll be heading out on vacation. When I return I think that I'll reset the weights and start over. I'm also planning on switching Incline Bench to Standing Military Press.
This is a great routine! Gotta love all the PRs!!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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RE: Week 7 - 8/16/2006 8:27:55 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Brilliant job man! Congrats.
(in reply to Swimmer)
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Week 7, Day 3 - 8/20/2006 8:41:42 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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In all honesty, this workout kicked my butt! It was real humid outside, so that didn't help things out.
Squat
5x97
5x122
5x146
5x170
3x200
8x146
Bench
5x91
5x114
5x137
5x160
3x187
8x137
Rows
5x81
5x101
5x121
5x141
3x166
8x121
Assistance Lifts
Close-grip Bench
8x120
8x135
8x150
Barbell Bicep Curls
8x70
8x87
8x102
The squats really didn't go too bad. I got them all up and completed and I'm fairly sure I can get 5 reps on Monday. The Rows were heavy, but I completed them. Bench was tough tonight. I got all three reps up, but I'm not sure I could have gotten five. It'll be real interesting on Monday, I'll be eating like crazy this weekend! I almost skipped the assistance lifts, but since I have a vacation (and thus, a week off lifting) coming up, I decided that I should go ahead and do some. They were tough and I was completely drained by the time this workout was over!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to No Quarter)
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Post Week 7 - 8/20/2006 8:45:11 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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I had my weekly weigh in this morning. Unfortunately, I remained at 202 pounds. That's two weeks in a row where my weight didn't budge. Simply put, I need to up my calories!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 8 - 8/23/2006 12:48:27 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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I've been a little slow getting my lifts up for Week 8, Day 1. I'll try and post those tonight or tomorrow. Day 2 is tonight! Day 1 went okay. All of the lifts are definitely heavy at this point and I think that I'm getting close to a reset. But I'm off on vacation next week, so it's going to work out pretty well.
I had some trouble with bench press - or more specifically, problems with my shoulder. It nagged me a little bit on Day 3 of Week 7, but it wasn't a big problem and was better the next day. But I could feel pain every set this time, even with the light weight. I went ahead and continued with the program. The last set (new PR) was definitely heavy, but I did get all 5 reps up. But during the third set something felt awkward in my shoulder. I completed the other two reps (barely) and as soon as I racked the weight my shoulder tightened up and was really aching. It felt better before bed but it's been sore ever since (but only when I move it). I'm a little iffy on the Incline Bench sets tonight. If things don't feel right during the light sets then I'm going to shut it down. I'd hate to get injured and delay any more possible gains.
I've upped my calories by eating more for breakfast and post workout, and by adding a small (200 calorie) snack at the end of my work day. Hopefully that will be enough to see a change on the scale!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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