Week 8, Day 1
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
Week 8, Day 1 - 8/26/2006 11:55:54 AM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Squat
5x100
5x125
5x150
5x174
5x200 - New PR!!
Bench
5x94
5x117
5x140
5x164
5x187 - New PR!!
Rows
5x83
5x103
5x124
5x145
5x166 - New PR!!
I was able to set new PR's this workout, but I came away with a sore shoulder. Things didn't feel right on rep 3, but I was able to get the last two reps up. Afterwards my shoulder stiffened up and was sore.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
Week 8, Day 2 - 8/26/2006 12:03:50 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Squat
5x100
5x125
5x150
5x150
Incline Bench
5x114
5x137
5x157
5x177 - New PR!
Deadlift
5x110
5x132
5x165
5x200 - New PR!
New PR's on Incline and Deadlift! I was concerned about the Incline Bench tonight since my shoulder was still hurting. It's definitely sore still, but I got all 5 reps up. My shoulder did stiffen up after I racked the weight, but it only has to hold up for one more workout before my week off (when I'm on vacation).
Deadlift was tough tonight. I think that's a pretty good 5 rep max next round. I felt real good when it 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 Swimmer)
|
|
|
|
|
Week 8, Day 3 - 8/26/2006 9:29:05 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Tough workout tonight, but everything went well. My shoulder is still sore, but it held up for the bench press. I'm looking forward to the week off! Straight to the lifts:
Squat
5x100
5x125
5x150
5x174
5x204 - New PR! (Yes, I did 5 reps instead of 3)
8x150
Bench
5x94
5x117
5x140
5x164
3x192 - New PR!
8x140
Rows
5x83
5x103
5x124
5x145
3x170 - New PR!
8x124
Assistance Lifts
Close-Grip Bench Press
8x125
8x137
8x155
Barbell Curls
8x72
8x90
6x105
I'm off on vacation next week! I'll be resetting the program when I return - although I think that I could do all the lifts tonight for 5 reps on Monday. But better safe than sorry...
< Message edited by Swimmer -- 8/26/2006 9:31:31 PM >
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
Gains after 8 weeks - 8/26/2006 9:44:54 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
This is a great program! After 8 weeks, below are my one rep max gains in each lift according to the spreadsheet formula:
Squat - +27 lbs.
Bench - +19 lbs.
Row - +18 lbs.
Deadlift - +45 lbs.
Incline - +13 lbs.
The spreadsheet was spewing out some inaccurate numbers if I used the three rep sets from todays workout. So I ended up going to the last 5 rep set from Week 8, Day 1 to figure the Bench and Row max. So I should be a little higher on those two lifts now...
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
8 Week weigh-in - 8/27/2006 11:41:31 AM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
My weekly weigh in was this morning.
Current weight: 205.5 pounds!
I may have upped my calories too much last week, as a 3.5 pound gain seems like way too much for one week. I'm off on vacation today and I'll be taking the week off from lifting. I'll reset the program when I return!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
Restarting the Program - 9/5/2006 6:22:20 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
After a week of vacation, it's time to get back to the 5x5 program! I'm starting all of the lifts over, and also replacing the Incline Bench Press with the Standing Military Press. My current 5 rep max for the lifts are as follows:
Squat - 200 pounds
Bench - 187 pounds
Row - 166 pounds
Deadlift - 200 pounds
Military - 105 pounds
This program worked great the first 8 weeks I was on it. I'd be thrilled with similar gains!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
Week 9, Day 1 - 9/5/2006 6:30:49 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Back from vacation, and finished up the first workout for Round 2 of the 5x5 program. Per the norm when I take a week off, everything felt heavy to me. Not necessarily a good sign considering I reset all of the weights, but I'm expecting my muscles to wake up and bounce back later in the week. It stinks not setting new PR's, but good things come to those who wait! One to the lifts!
Squat
5x93
5x116
5x139
5x162
5x185
Bench
5x87
5x108
5x130
5x152
5x173
Rows
5x77
5x96
5x115
5x135
5x154
All the lifts were completed successfully. There was some bad news though - my shoulder pain is still there. I was hoping the week off would give it enough time to feel better. It's not as sore as before my week off, but it's sore enough to throw off my concentration. I iced afterwards and I'll continue to ice every night in the hope that the pain will subside. If not, then I may need to take another week or two off. I'll wait and see how it responds to military press on Day 2, and to bench on Day 3. The good news is that my last set on all the lifts were all above my original max...and here they are showing up on week 1 of the reset. 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)
|
|
|
|
|
Week 9, Day 2 - 9/6/2006 8:18:06 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Squat
5x93
5x116
5x139
5x139
Military Press
5x61
5x73
5x85
5x97
Deadlift
5x116
5x139
5x162
5x185
Tonights workout went well. I didn't feel any shoulder pain in my shoulder which was a huge relief. Either my shoulder pain is gone, or, more likely, it only hurts when I bench. I have to wait an extra day for my next workout, so hopefully my shoulder will be feeling better by then.
I miss setting new 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)
|
|
|
|
|
Week 9, Day 3 - 9/10/2006 6:58:03 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Tonight was a mixed workout. The squates and barbell rows went well. But the bench felt very heavy tonight. I'm going to go ahead and blame the sore shoulder and not being 100% due to my cold. I'm hoping that next week goes better on bench. My shoulder wasn't too bad while I was warming up, but it got sore during the "working" sets. I was fairly depressed, except the last set of 8 felt real good for some reason. That gives me a little confidence going into Monday's workout.
Squat
5x93
5x116
5x139
5x162
3x190
8x139
Bench
5x87
5x108
5x130
5x152
3x178
8x130
Rows
5x77
5x96
5x115
5x135
3x158
8x115
Assistance Lifts
Close-Grip Bench Press
8x115
8x130
8x145
Barbell Curls
8x70
8x80
8x90
As you can tell, I also reset my assistance lifts. They felt good tonight.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
Week 10, Day 1 - 9/13/2006 7:19:00 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Squat
5x95
5x119
5x143
5x166
5x190
Bench
5x89
5x111
5x133
5x156
5x178
Rows
5x79
5x99
5x118
5x138
5x158
The bench continues to feel heavy to me, but I got all the reps up. My shoulder is finally starting to feel better. It didn't bother me much at all until the last two sets. I'm hopefully that it will be almost 100% by next week. The squats and rows both felt very good.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
Week 10, Day 2 - 9/13/2006 7:23:36 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Squat
5x95
5x119
5x143
5x143
Military Press
5x62
5x75
5x87
5x100
Deadlift
5x119
5x143
5x166
5x190
Tonights workout went well. You've gotta love the light squat nights! Military Press went well tonight. I should be fine for a few weeks yet. Deadlift was heavy, but felt good. In other news, my sickness is almost completely gone. I'm feeling much stronger than I was one week ago. Time to Rock and Roll!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
Week 10, Day 3 - 9/17/2006 6:23:31 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Squat
5x95
5x119
5x143
5x166
3x195
8x143
Bench
5x89
5x111
5x133
5x156
3x182
8x133
Rows
5x79
5x99
5x118
5x138
3x162
8x118
Assistance Lifts
Close-Grip Bench Press
8x120
8x135
8x150
Barbell Curls
8x70
8x82
8x95
Tonight's workout went well. The squats and rows were smooth and fairly easy once again. It was the best night I've had benching in a few weeks. My shoulder felt okay until the last set. I had quite a bit of pain once it was over, but I got the weight up easier than expected. My best lift was probably the close-grip bench press. I blasted through those sets like they were nothing. It surprised me, but I'll take it!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
Week 11, Day 1 - 9/24/2006 6:56:43 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Squat
5x98
5x122
5x146
5x171
5x195
Bench
5x89
5x111
5x133
5x156
5x178
Rows
5x79
5x99
5x118
5x138
5x158
This workout went well. The squats and rows were fairly easy. It was also probably my best bench in awhile. The shoulder really only bothered me on my last set, so it continues to heal.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
RE: Week 11, Day 2 - 9/24/2006 7:05:51 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Squat
5x98
5x122
5x146
5x146
Military Press
5x64
5x77
5x90
5x102
Deadlift
5x122
5x146
5x171
5x195
I had a good workout tonight. The light squat day is always great. Military Press went well, and Deadlift was fine. One to Friday!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
Week 11, Day 3 - 9/24/2006 7:10:15 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Squat
5x98
5x122
5x146
5x171
3x200
8x146
Bench
5x91
5x114
5x 137
5x160
3x187
8x137
Rows
5x81
5x101
5x121
5x142
3x166
8x121
Assistance Lifts
Close-Grip Bench Press
8x121
8x140
8x155
Barbell Curls
8x75
8x85
8x105
I had a great workout tonight. Everything went well! It was the best night I've had benching in weeks. A couple weeks ago I didn't think I'd even make it back to my bench, but the three reps went up fairly easy tonight. Hopefully my strength is back and Monday will be another good night. Next weeks workout gets me back to my max lifts!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
Week 12, Day 1 - 10/2/2006 4:26:02 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
I've fallen behind on keeping my journal, so I'll do a quick catch up for this past week.
Squat
5x100
5x125
5x150
5x175
5x200
Bench
5x94
5x117
5x140
5x164
5x187
Rows
5x81
5x101
5x121
5x142
5x162
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
Competition - 10/2/2006 4:34:14 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
I had to push my Day 3 workout back a day so I could take part in a Quarterly "Big Gunz" competition with my buddies. Every quarter or so a few friends get together and have a lift off on three different lifts (chosen by the losers of the last competition). So far I've won every competition, and I defended the title tonight. We lifted Bench, Squats, and Curls. My bench went well as I maxed at 265 pounds. That's a suspect total though. We lift at my friends basement and he has a smith machine. We calculate the bar as being 45 pounds, but I bet it's lighter. Plus the smith machine always allows me to lift more than usual. But no matter what, it was a decent improvement. I ended up winning all three lifts.
Since I had to push my workout back a day, I'm planning on switching to a Tuesday/Thursday/Saturday schedule now. It should fit into my schedule better anyways.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
Week 12, Day 3 - 10/2/2006 4:40:19 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Squat
5x100
5x125
5x150
5x175
3x205
8x150
Bench
5x94
5x117
5x140
5x164
3x192
8x140
Rows
5x83
5x104
5x125
5x145
3x170
8x125
Assistance Lifts
Close-Grip Bench Press
8x120
8x142
8x157
Barbell Curls
8x75
8x90
8x105
Tonights workout went well, as I matched all of my previous max's. Bench and Barbell Curls both felt heavy, but we'll see how Week 13 goes. Squats were fine. Triceps and Biceps both felt good too.
On another note, I finally bought a new weight scale. Mine stopped working a few weeks ago, and it kind of sabotaged my bulk. I was stuck at 208 pounds, and then I actually started losing weight (according to my scale). So I kept upping my calories until one day my scale finally went totally bonkers.
Current body weight - 215 pounds!
That's a 25 pound increase from the beginning of my bulk. Unfortunately, the last 5 pounds or so feel like fat. I haven't calculated my body fat lately...I'm just going by the fact that my pants barely fit! I think constantly upping my calories in an effort to keep gaining weight when my scale told me I was losing weight did me in. My body fat was staying pretty good at the 205 mark. I'm going to go ahead and cut a little bit - hopefully back down to the 200-205 range. I prefer not to cut - but I don't want to go out and buy all new pants!
I start shooting for new PR's next workout!!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
RE: Week 12, Day 3 - 10/2/2006 5:06:10 PM
|
|
|
Stingray
Posts: 188
Joined: 9/3/2006
Status: offline
|
Swimmer, WOuld you recomend Max-OT over 5x5?
(in reply to Swimmer)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
