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A Lifter's Iron Log...
- Thread starter ghettostudmuffin
- Start date
ghettostudmuffin
New member
Thought it was kind of obvious from my first line. My pec was really tight from an inject. Like painfully tight when I brought the bar to my chest. That and I've been going light on the direct bench and rowing work for like a month now.
I'm going back to the 5x5 style bench twice a week. Going to use the linear style with only 1 top set of 5 and 3 reps each week. I should be jacking my weights up on bench over the course of the next month or 2.
At first it was the minor tendinitus feeling in my left elbow, then like a dumbass I strained my left bicep doing heavy single rep barbell curls without getting used to them over a couple weeks since I never curl.
240 last night because of my pec felt kinda awkward. Also felt funny since I haven't handled heavy weights on bench for 2 weeks, but when I did the reps I know I had 1-2 more in me so I'll get 5 on friday. Looking to bench minimum 255x5 within the next 6 weeks.
I'm going back to the 5x5 style bench twice a week. Going to use the linear style with only 1 top set of 5 and 3 reps each week. I should be jacking my weights up on bench over the course of the next month or 2.
At first it was the minor tendinitus feeling in my left elbow, then like a dumbass I strained my left bicep doing heavy single rep barbell curls without getting used to them over a couple weeks since I never curl.
240 last night because of my pec felt kinda awkward. Also felt funny since I haven't handled heavy weights on bench for 2 weeks, but when I did the reps I know I had 1-2 more in me so I'll get 5 on friday. Looking to bench minimum 255x5 within the next 6 weeks.
Hey bro jus for clarification, 5x5 is when u have a top set of 5 but the 4 sets before it are closer together, and 1x5 is a top set of 5 with a couple lighter warm up sets correct?
So 1x5 goal is to get top set of 5
5x5 goal is to get all sets of 5 including last one
So 1x5 goal is to get top set of 5
5x5 goal is to get all sets of 5 including last one
ghettostudmuffin
New member
1x5, 135x5, 185x5, 205x5, 225x5, top set 245x5
5x5, 135x5, 185x5, 205x5, 225x5, 245x5x5
That's how they are run. As you can see 5x5 is alot more volume.
5x5, 135x5, 185x5, 205x5, 225x5, 245x5x5
That's how they are run. As you can see 5x5 is alot more volume.
oh shit ok, i think 1x5 is a lot better but ive never tried 5x5. Obviously the heavy set weight would have to be lower on the 5x5 than on the 1x5.
ghettostudmuffin
New member
5x5 is better for size because it has decent volume, but typically when you do 5x5 you either run it like heavy-light-medium if you squat 3x a week or heavy-light if twice a week.
Also a good way is 5x5 like on monday and then 20-40lbs heavier for 1x5 on friday or something to that effect.
If you run the 1x5 style the best imo is:
Monday-example-135x5, 185x5, 205x5, 225x5, 245x3, 220-225x8
Friday-example-135x5, 185x5, 205x5, 225x5, 245x5
Next Monday repeat with 2.5-5lbs more on the bar etc.
The last set of 8 on monday's workout is to get a little higher reps in and it adds a little more volume vs the heavy set of 5 on friday.
Also a good way is 5x5 like on monday and then 20-40lbs heavier for 1x5 on friday or something to that effect.
If you run the 1x5 style the best imo is:
Monday-example-135x5, 185x5, 205x5, 225x5, 245x3, 220-225x8
Friday-example-135x5, 185x5, 205x5, 225x5, 245x5
Next Monday repeat with 2.5-5lbs more on the bar etc.
The last set of 8 on monday's workout is to get a little higher reps in and it adds a little more volume vs the heavy set of 5 on friday.
ghettostudmuffin
New member
12-21-2010
Barbell Squat 45x5, 135x5, 185x5 warmup
225x21, 225x21
Today was 21's day. You do 7 reps about halfway down, then 7 around parallel and then 7 full depth in 1 set.
I'm not gonna say it's as hard as a legit 20 rep squat set, but it's still really physically taxing. I couldn't make it to the 3rd set. My pulse rate musta been around 150 for like 10 minutes after the second set.
After around 10-15 minutes rest then did Leg Press 400x18, 18, 18
Possibly the most pumped my legs have ever been.
Forgot to weight myself today. It was a good workout. I was in a decent mood. I would've liked to have gotten a 3rd set of 21's on squats, but I still felt queezy for a good 10 minutes after the leg presses for that matter.
Coach squatted 600lbs in suit with no belt like it was weightless. Almost had 700, but the walkout got botched and it blew too much strength away. You know you are fucking badass when you have loaded the entire bar with typical 45's and have to switch to competition weights to fit them on the bar lol.
Barbell Squat 45x5, 135x5, 185x5 warmup
225x21, 225x21
Today was 21's day. You do 7 reps about halfway down, then 7 around parallel and then 7 full depth in 1 set.
I'm not gonna say it's as hard as a legit 20 rep squat set, but it's still really physically taxing. I couldn't make it to the 3rd set. My pulse rate musta been around 150 for like 10 minutes after the second set.
After around 10-15 minutes rest then did Leg Press 400x18, 18, 18
Possibly the most pumped my legs have ever been.
Forgot to weight myself today. It was a good workout. I was in a decent mood. I would've liked to have gotten a 3rd set of 21's on squats, but I still felt queezy for a good 10 minutes after the leg presses for that matter.
Coach squatted 600lbs in suit with no belt like it was weightless. Almost had 700, but the walkout got botched and it blew too much strength away. You know you are fucking badass when you have loaded the entire bar with typical 45's and have to switch to competition weights to fit them on the bar lol.
SPEKTOR-AAA
New member
Good work ghetto.....those long reps of 225 are freaking hard man!! I love that feeling of accomplishing it though. Me and Glad did 225x30 and I swear my head was going to blow off my shoulders at the end of it. Get a third set next time man forsure.
