Cal's Training Journal

[super_rice]

i warm up with the doubles. works in the same direction as the triples, and it keeps the volume low.

 

[super_rice]

5x5 Intensity Phase - Week 6, Day 2
Wednesday, 11 May 2005

BW: ? 179?
Time: 50min

Military Press
Bar x 10, 65 x 5, 85 x 3, 105 x 3
Set 1: 115 x 3
Set 2: 115 x 3
Set 3: 115 x 3

Man, am I ever bad at these.

Mixed Grip Deadlift
115 x 5 + clean, 135 x 3 +clean, 155 x 2 +clean, 185 x 1, 225 x 1, 255 x 1
Set 1: 285 x 3
Set 2: 285 x 3
Set 3: 285 x 3

pwned.

Weighted Chinups
BW+15 3x3

The deloading effect is really starting to become noticable (it wasn't as much so in the last 5x5, esp when i didn;t load as hard) now. I love it...

 

[super_rice]

5x5 - Intensity Phase - Week 6, Day 3
Friday, 15 May, 2005

BW: 180
Time: 55 min

I trained late tonight, around 10:00pm.

Bench Press
Set 1: Bar x 10
Set 2: 95 x 5
Set 3: 135 x 3
Set 4: 155 x 3

Set 5: 180 x 3
Set 6: 180 x 3
Set 7: 180 x 3

Full Olympic Backsquat
Set 1: Bar x 5
Set 2: 95 x 5
Set 3: 135 x 3
Set 4: 155 x 3
Set 5: 185 x 3
Set 6: 205 x 2
Set 7: 225 x 1
Set 8: 240 x 3

Bent Over Rows
Set 1: Bar x 10
Set 2: 95 x 5
Set 3: 115 x 3
Set 4: 135 x 1
Set 5: 145 x 3

 

[super_rice]

5x5 - Intensity Phase - Week 7, Day 1
Monday, 16 May 2005

BW: 180
Time:50min

Had a big day today, so another late night training session. Got in some good food, worried this would screw up my recovery.

However, today, (tuesday) I threw a PR 13.40m with an indoor shot.

Still wondering what Im doing with with tomorrow's workout. I think I will stick with chilling out and doing singles on deadlifts tomorrow.

Bench Press
Set 1: Bar x 10
Set 2: 95 x 5
Set 3: 135 x 3
Set 4: 155 x 3
Set 5: 175 x 3
Set 6: 195 x 3
Set 7: 205 x 3

Full Olympic Backsquat
Bar x 5, 95 x 5, 135 x 5, 155 x 3, 195 x 3, 225 x 2
Set 1: 235 x 3
Set 2: 235 x 3
Set 3: 235 x 3

Bent Over Rows
Set 1: 60 x 10
Set 2: 95 x 5
Set 3: 115 x 3
Set 4: 135 x 2
Set 5: 160 x 3

 

[Tom Treutlein]

Lookin' strong. Your bench and squat are impressive. Mine are trailing yours a bit, but for some reason, my bentover row is 5 lbs. behind. I never knew I had a strong back.

Keep it up man. What're your plans after this cycle of 5x5?

 

[super_rice]

my weight selection is not perfect. the rows are a bit too heavy for me. if i pull each rep from off the floor i'm fine, but i can't pull it from a full stopped position for more than 3 reps.

the bench was super easy, and the squat was relatively easy as well. i really don't like having my bench so close to my squat, but well, such is life - i benched for more than 6 months solid before squatting or deadlifting

right now all my training is taking a backseat to the throwing, but i don't want to completely shit away my gains, so i'm trying to acomadate. i'm planning on peaking for ofsaa after 5x5 (that is, if i haven't missed it already or anything).

i am undecided for this summer. as i iwll get some ample rest i am torn between korte's 3x3, smolov, or more 5x5

 

[Tom Treutlein]

Run a Smolov cycle, I'm planning to do the same at some point. If I can truly net another 100 lbs. on my squat, that would be awesome. Plus, I'm getting promoted soon, so I'll have a lot less physical work to do at my job.

 

[super_rice]

skipping training today, meet is tomorrow.

anyway, the main reason why i would not run smolov is that i have to put everything else on hold. the thing is, my squat will go up regardless of what setup i use (it would probably go up if i used no program), albeit not as much as if i used smolov. if i use smolov, bench, row, ohp will be put on hold, whereas with 5x5 i will make consistent gains

 

[super_rice]

5x5 - Intensity Phase - Week 7, Day 2
Friday, 20 May, 2005

I've been busy lately, which accounts for the lack of updates. I only trained twice last week, on Monday and Friday, because of the track meets. But man, did I ever feel strong. Friday's workout I deadlifted 295 for 3x3 and it could not have been easier.

Oh, and guys, check out my tan lines hahah.

BW: 176 (all day in the sun i guess)
Time: 50 min

Military Press
60 x 5, 75 x 3, 95 x 3
Set 1: 120 x 3
Set 2: 120 x 3
Set 3: 120 x 3

Mixed Grip Deadlift
135 x 3, 185 x 3, 225 x 2, 255 x 1
Set 1: 295 x 3
Set 2: 295 x 3
Set 3: 295 x 3

Easiest deadlift ever. Not going to push it however, as at the moment, throwing is my major priority.

Weighted Chinups
BW+ 25lbs 3x3

Easy as hell.

In other news, my brother 15 year old brother topped off his first intensity cycle with a 235lbs backsquat triple!!

this is great, considering he could not squat 165 easily when he began.

 

[super_rice]

5x5 - Intensity Phase - Week 7, Day 2
Training Videos

295 Deadlift
Set 1:
http://rapidshare.de/files/1913335/...d_Grip_Deadlift_-_295lbs_3x3_-_Set_1.AVI.html
Set 3:
http://rapidshare.de/files/1913511/...d_Grip_Deadlift_-_295lbs_3x3_-_Set_3.AVI.html