Cal's Training Journal

[super_rice]

5x5 Deloading Phase: Week 5, Day 3
Saturday, 12 February, 2005

Ahhh, much much better than last time. Everything was nice and snappy as it should be. In fact, the 90%+ 1RM weights felt very light, like in the 70-80% range. It's a good thing, my 1RMs have probably gone up

Workout time: 1.5 hrs
Bodyweight: ~172lbs (had a lot of stuff to eat)

Warmups
Drop Snatch: 5 reps, holds at bottom
Hang Snatch: 5 reps
Overhead Squat: 2x5

Bench Press
Set 1: 165lbs x 3
Set 2: 165lbs x 3
Set 3: 165lbs x 3
Very light and easy. I even took like ~1min rest intervals.

Full Olympic Backsquats
Set 1: 135 x 8
Set 2: 155 x 5
Set 3: 185 x 5
Set 4: 205 x 4
Set 5: 215 x 2
Set 6: 225 x 3

Bent Over Rows
After a very thorough warmup. Don't know why I did it... I was warm already, just felt like there wasn't enough volume.
Set 1: 120lbs x 4 (whoops, supposed to be 3reps)
Set 2: 120lbs x 2
Set 3: 120lbs x 3

Assistance
Lying Lateral Flyes: 10lbs 3x8
Cuban Rotations: 50lbs 2x6
Lying External Rotations: 10lbs 2x8
Situps: 3x8, 10lbs 2x6
Partner Resisted Leg Raises: 3x10

 

[super_rice]

5x5 Intensity Phase: Week 6, Day 1
Monday, 14 February, 2005
Felt great today, the deloading did its job. I wonder if i did a little too much though today. WOrkout lasted about an hour and a half and I did a 200lbs for 1 rep on the bench for the hell of it (just because it was my old 1RM... man I destroyed it today). All the PRs set today were easy as hell, so I guess they aren't really PRs, as I'm good for probably 10-20 lbs more on each I love newbie gains!

Bench Press
Set 1: 190 x 3 PR +2 Reps
Set 2: 190 x 3
Set 3: 190 x 3 3x3 PR + 5lbs
Set 4: 200 x 1

Videos coming soon

Full Olympic Backsquat
Set 1: 210lbs x 3
Set 2: 210lbs x 3
Set 3: 210lbs x 3 3x3 PR

Videso coming soon

Bent Over Rows
95 x 10, 115 x 8, 125 x 5, 135 x 5, 140 x 3
Set 1: 150 x 3

Assistance
Lying Lateral Flyes 10lbs 2 x 10, 15lbs 2 x 8
Dumbbell Cuban Rotations 15lbs 2x8
Lying External Rotations 15lbs 2x8
Situps 2x8

 

[super_rice]

5x5 Intensity Phase: Week 6, Day 1
Training Videos

Bench Press 190lbs x 3 +5lbs PR [ Set 1 ]
Full Olympic Backsquats 210lbs 3x3 [ Set 3 ]

 

[ghettostudmuffin]

Good job, keep it up!

 

[JustJacked]

hey bro, it looks like you could pump off a few more reps, no?

 

[super_rice]

probably, but i'm sticking to the program!

plus, i wasn't supposed to set PRs today. gotta wait till weeks 3/4 to really kick it into gear.

oh, some of you bros were btiching about my messy basement. my dad cleaned it up back there (maybe it was his GPP?), what you guys think huh?

 

[coolcolj]

looked easy all round - get read for some PRs

 

[d-dub]

pretty fast there - do you fail straight away or are you able to grind out the last portion of a rep as well if needed? Cos that looked pretty easy....

nice work.

 

[super_rice]

pretty fast there - do you fail straight away or are you able to grind out the last portion of a rep as well if needed? Cos that looked pretty easy....

nice work.

like i said, the PRs were records in a technical sense, but if it was relative to the effort it took, not at all. with most of my previous PRs set way back in august (i just started training again in laste dec), i had to "grind" through all of them and they were the absolute limit.

i believe i can get around 230 on the bench once 5x5 is done.

the squat 3x3 was even easier, suprisingly, especially compared to the way the 195lbs felt two weeks ago.

 

[super_rice]

5x5 Intensity Phase: Week 6, Day 2
Wednesday, 16 February, 2005

Time: 1hr 10min
BW: 170lbs

Cleangrip Deadlifts
i think i tweaked by back a bit during warmups. feels a bit strange right now. luckily, i DL once a week in 5x5, so it should not be a problem.

Set 1: 260lbs x 3
Set 2: 260lbs x 3
Set 3: 260lbs x 3

these were no problem ,so i made the right chice to ramp up the weight a bit. if i stayed at the original 5x5 weight and went up 5lbs, i would only be at 250. next week, if all is well i will be doing 270. this 260 was very light.

Weighted Chinups
BW + 12.5lbs 3x3

Assistance
Partner Resisted Leg Raises: 2x8
Lying Side Bridge Iso Hold: 2x1min
Front Bridge Iso Hold: 30sec

and then, i curled in the squat rack