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carlsuen's SF 5x5 journal

C

carlsuen

New member
woohoo!!! here's how the first day went..

week 1 - day 1

squat

5x70kg
5x75
5x80
5x85
5x90

it was good.. gonna go for 5kg increase weekly.. untill i can't then i'll proceed to 2.5kg..

bench

5x40kg
5x45
5x50
5x55
5x60

these were normal.. gonna go for 5kg increases too..

power cleans

5x50kg
5x50
5x55
5x55
5x60

woohoo!!! i decided to do power cleans instead of bent rows cuz i wanna see what it would do for me.. and boy am i surprised.. i got the form right.. but a bit sloppy.. i guess i just needed to get used to it.. anyone know of a stretch for traps.. cuz they sure are sore as hell!! damn... i'm already loving the power clean...

weighted hypers
8x10kg
8x15
8x15

abwork and stretches after that..

pretty decent work out.. i had to go to the locker room to check if i had 3 heads on my shoulders cuz everyone was looking at me when i was doing cleans :p . i think everyone who is doing bent rows should stop immediately and go for power cleans!! really looking forward to wednesday..
 
carlsuen said:
pretty decent work out.. i had to go to the locker room to check if i had 3 heads on my shoulders cuz everyone was looking at me when i was doing cleans :p . i think everyone who is doing bent rows should stop immediately and go for power cleans!! really looking forward to wednesday..
Click to expand...

AMEN TO THAT!!! I wouldn't say it's for everyone, but once you get the form down, wow is it a good excersize. My favorite actually. P.S., are you doing cleans, or power cleans? I do power cleans in my SF 5x5, and I prefer them over regular cleans.
 
hey, I started SF5x5 yesterday. :) Same exercises. I'll be doing push presses instead of incline. I'll be checking in!
 
Nice first workout Carlsuen,especially the power cleans.I stopped doing them as everyone was raving on about how good the rows are,but I think I will go back to doing Power cleans as the rows seem too awkward for me to do.Remember pull the weight at a steady pace off the floor,then explode with the second pull once it passes the knees.

good luck :)
 
yeap.. that's exactly how i do them.. the rows are good.. but the power clean is a much more effective exercise IMO.. i've never had soreness in my traps up until now.. i'm just loving it..
 
week 1 - day 2

squats

5x70kg
5x75
5x80
5x80

push presses

5x40kg
5x45
5x50
5x55
5x60

deadlifts

5x60kg
5x70
5x80
5x90
5x100

abwork and stretches after that..

one of the fastest work out ever i have to say.. did everything like a breeze.. we'll see how saturday goes eh.. i'm expecting the first 3-4 weeks to be a bit boring.. but i'm fine i guess..
 
weighted my self.. 92kg.. good.. i guess i gained abit from all those eating and lifting.. plus i'm not doing anymore cardio on my lifting days.. i'll try to find time in between the off days to do it..

can anyone tell me the difference between power cleans and normal cleans? as i don't see much of a diff..
 
Power cleans are a clean with the catch in a standing position, with minimal "dip" to get under and catch the bar. The true "normal" cleans require you to catch the weight at the bottom of a front squat position, as they do in the Olympics.
 
carlsuen said:
weighted my self.. 92kg.. good.. i guess i gained abit from all those eating and lifting.. plus i'm not doing anymore cardio on my lifting days.. i'll try to find time in between the off days to do it..

can anyone tell me the difference between power cleans and normal cleans? as i don't see much of a diff..
Click to expand...

On the normal cleans you catch the bar in the bottom squat position.Power cleans you only dip down into a quarter/half squat to catch the bar,so you need to pull the bar higher then a normal clean.
 
week 1 - day 3

squats

5x70kg
5x75
5x80
5x85
3x92.5

bench

5x40kg
5x45
5x50
5x55
3x62.5

power cleans

5x40kg
5x45
5x50
5x55
3x62.5

dips
5x5xbw

standing preacher curl
3x8

CG bench
3x8

no probelms at all today.. but i was wondering if i started my squats a il to heavy in the warm up sets.. a 5 kg jump would be not much difference would there? i think i should jump em like that.. opinions pls..

5x50
5x60
5x70
5x80
5x90

on the last triple for my cleans, my form was sloppy.. so i gotta give more focus onto them..
 
As a very rough guideline, I try to keep my first set around 2/3 of the top set and spread them out evenly. That's what you've done with bench and PCs, but you started squats a lot higher. I'd probably have done 60, 70, 80, 85, 92.5 on squats, then make my way to 60, 70, 80, 90, 100, then probably increase all the lower sets by 5 one week. It doesn't make much odds, so long as you've got gas in the tank left for the top set.
 
week 2 - day 1

squats
5x50kg
5x60
5x70
5x80
5x92.5

bench
5x42.5kg
5x47.5
5x52.5
5x57.5
5x62.5

power cleans
5x42.5kg
5x47.5
5x52.5
5x57.5
5x62.5

2 sets of weighted sit ups
4 sets of weighted hypers..

quick breeze.. as usual.. power cleans are getting hard.. especially at the top sets of my 4th and 5th rep.. but should not be a problem..

diet..

meal 1
milk
bread
can of tuna

meal 2
bread peanut butter

meal 3
rice
chicken
fish

meal 4
chicken sandwich
potato wedges

meal 5
rice
delicious mutton
prawns
vege

meal 6
valentine shag
cakes with my girl.. :qt: :chomp: :p ;) :evil:
 
hey, bud, are you tracking calories? I'm just curious, as I saw your daily meals and am wondering about portions and total calories.
 
lol.. you don't get it huh? the only reason i posted was becuz of the last meal.. =D hehe.. just my lousy sense of humour.. hehe.. but i think i really don't eat enough tho.. don't have enough calories to maintain.. but i put on weight tho.. and i haven't been losing strength.. i don't think i'll be able to eat as clean and strict as everybody else.. but thx tho nelmsjer..
 
week 2 - day 2

squats
5x52.5kg
5x62.5
5x72.5
5x72.5

push presses
5x42.5kg
5x47.5
5x52.5
5x57.5
5x62.5

deadlift
5x62.5kg
5x72.5
5x82.5
5x92.5
5x102.5

chinups 3x8xbw (assisted)

man.. i really suck at pulling my body weight.. i tried pullups and couldn't even do 1 rep.. my arms are really weak and lagging behind strength wise.. but i guess i'll have to work extra hard come saturday when i do my curls(yeah!! lol at sounding like a gym rat)..

everything is else was like a breeze too.. entire work out lasted for only 50 mins.. taught a friend to squat and bench properly.. PT's there were giving me the eye.. hehe.. it was so jam packed as the after work crowd were there.. but as soon as i started doing deads, everyone scurried away.. =D gotta love the attention..
 
week 2 - day 3

worked out in lbs again.. tried another gym.. so weights are quite screwed up.. but it's the closest to what i can calculate i think..

squats

5x115lbs
5x135
5x155
5x175
3x210

bench
5x95lbs
5x105
5x115
5x125
3x145

power cleans
5x95lbs
5x105
5x115
5x125
3x145

dips
3x8xbw

incline hammer db
3x10

CG bench
3x10

overall was quite confusing as i am not used to training in lbs.. so they felt abit weird.. bench was unusually hard.. they felt much heavier.. so we'll have to see what happens tomorrow.. cleans are getting hard too.. form on last set was abit off.. had to dip in to a deeper squat.. not full tho...

i think will also start adding weight to my dips as it is becoming easier..
 
week 3 - day 1

squats
5x55kg
5x65
5x75
5x85
5x95

bench
5x45kg
5x50
5x55
5x60
5x65

power cleans
5x45kg
5x50
5x55
5x60
5x65

well.. i didn't have time to do my hypers and situps cuz the gym was closing already.. went in real late yesterday.. but the power cleans were awesome!! man.. it's getting real heavy.. but i hope i'll be able to manage the 2.5kg increase per week..
 
wee 3 - day 2

squats
5x55kg
5x65
5x75
5x75

push presses
5x45kg
5x50
5x55
5x60
5x65

deadlift
5x65kg
5x75
5x85
5x95
5x105

reversed hypers
8xbw
8xbw+5kg
8xbw+10
8xbw+15

weighted situps
8x5kg
8x10
8x15
 
week 3 - day 3

Squats
5x55kg
5x65
5x75
5x85
3x97.5

Bench
5x47.5kg
5x52.5
5x57.5
5x62.5
3x67.5

power cleans
5x47.5kg
5x52.5
5x57.5
5x62.5
3x67.5

dips
3x8+15lbs

CG bench
3x10

chinups(assisted)
3x8

wow.. power cleans are really tiring.. i was totally wiped out after it.. dips were awesome with weight underneath it.. gonna up them every weak.. also.. with all the compound exercises.. there's really not much room for bicep stregth training.. as i think it is my weakest muscle now.. but i guess it's not so important now..

finally had my BF% taken.. i'm at 29.1% now.. so at 91kg(w/o shoes) and at 185cm i need to lose another 10kg of fat.. so i'm planning to stay the same weight while working on getting ripped..
 
well.. this week is screwed.. haha!! went to see Fort Minor jsut now.. so today's w/o is gone.. guess i'll go as usual on thursday and same on saturday as last..
 
week 4 - day 1 (i think i'll repost week 4 next week.. as this week is not counted..)

squats
5x57.5kg
5x67.5
5x77.5
5x77.5

push presses
5x47.5kg
5x52.5
5x57.5
5x62.5
5x67.5PR i guess..

dead lift
5x67.5kg
5x77.5
5x87.5
5x97.5
5x107.5

weighted sit ups
4 sets

i'll continue on monday with the 70kg PR on bench and power cleans.. so this saturday will be same as last sat..
 
week 4 - day 3

squats
5x57.5kg
5x67.5
5x77.5
5x87.5
3x100

bench
5x47.5
5x52.5
5x57.5
5x62.5
3x70kg

power cleans
5x47.5
5x52.5
5x57.5
5x62.5
3x70kg

dips
3xbw+20lbs DB

CG bench
3 sets
 
Last edited:
week 4 - day 1( i guess)

squats
5x60kg
5x70
5x80
5x90
5x100

bench
3x5x50
5x60
5x70 PR!!

power cleans
2x5x40kg
5x50
5x60
3x70 PR(failed)

reverse hypers
4 sets

hypers
3 sets

well.. everything went well.. except for cleans.. i scared the hell out of the guy doing flat DB bench.. lol.. i wasn't able to clean it up so i just threw it on the floor.. lol!! it was such a loud bang that the guy just jumped in shock!! haha!! lol..

another thing.. i think the fact that i don't stretch enough is getting to me now.. my left arm is hurting.. somewhere between my shoulders and my upper bicep.. i think it's just a pulled muscle or something.. but i'm gonna get it checked tomorrow.. cuz it got in my way of cleans.. jsut couldn't get it up on the 4th rep.. sigh..

saw the funniest thing alive.. never thought i'd actually witness it happen!! lol.. 45-55 year old women was brisk walking on the incline tread.. and all the sudden she tripped and shot back wards!! i was so shocked as she was just right in front of me..but i laughed in my head thinking the report i'm gonna give here tonight.. lol!! good times..
 
week 4 - day 2

squats
5x60kg
5x70
5x80
5x80

push presses
5x40kg
5x40
5x50
5x60
5x70 PR

deadlift
5x70kg
5x80
5x90
5x100
5x110

4 sets of weighted situps

overall pretty good.. push presses are good.. deads felt heavy on the 3rd and 4th set.. some how there wasn't a problem on the last one.. =D
 
How is your form with powercleans, how long have you been doing them, where did you learn how to do them ?

I have never done push press before, but compared to your outher lifts the weight your shifting on push press looks real good, even level with your bench.. good going
 
well.. i learned it thru the net of cuz.. NO body does them at my gym.. heck whatever i'm doing, they're not!! so i can only get online vids an info.. my form might be a lil off.. but i think i might have got the whole thing down.. just that it's really taxing on the CNS.. more so than the other lifts for me..

yeah.. my push presses are levelled with my bench.. but i'm only in week 5.. so it's a lil too soon to be making conclusions.. so we'll see i guess..
 
week 4 - day 3

squats
5x60kg
5x70
5x80
5x90
3x102.5
8x80

bench
5x40kg
5x40
5x50
5x60
3x72.5
8x50

power cleans
5x40kg
5x40
5x50
5x60
3x72.5
8x50

dips
3 sets of 8+20lbs DB

chinups(assisted)
3x8

CG bench
8x40kg
8x50
8x52.5

cleans were smoother today.. hope i'll get my PR tomorrow.. but we'll see how it goes..
 
week 5 - day 1

squats
5x62.5kg
5x72.5
5x82.5
5x92.5
5x102.5PR

bench
5x42.5kg
5x42.5
5x52.5
5x62.5
5x72.5PR

power cleans
5x40kg
5x40
5x50
5x60
5x70PR

weighted hypers
10x5kg
10x10kg
10x15kg

weighted reverse-hypers
10x5kg
10x10kg
10x15kg

overall it was all good.. finally got the PR on power cleans.. but it was an enormous effort!! form on the last rep was sloppy.. but i think i'll manage..

saw 2 huge guys at my gym doing 90lbs triceps extension.. really impressive.. but not much lat and traps development.. i guess they got their size from all that machine rows they were doing and really nice pullups.. huge and really defined quads and nice calfs too.. but their legs look like an hour glass cuz their knees are just so punny.. damn.. looks like cartoon characters..
 
week 5 - day 2

squats
5x62.5kg
5x72.5
5x82.5
5x82.5

push presses
5x45kg
5x45
5x55
5x65
5x75PR

dead lift
5x72.5kg
5x72.5
5x92.5
5x92.5
5x112.5PR

weighted situps
4x8x15kg

overall pretty good work out and a fast one too.. under an hour.. i'm thinking of changing my push presses to military.. cuz even though i can lift way more with push presses, i just don't feel the work done as i can use more leg drive to get the bar up.. but i'll switch them when i start to stall...

was finishing my push presses when a small PT came over to do 35kg RDL's(added to 45 later) so after i finished my last set of presses, i took a break came back and used that weight to start off with my first set of DL's right beside him.. i think i certainly did overshadow him.. and i think i scared him away when i threw on another plate for my last set(not much.. i know).. haha!! i'm beginning to feel like an alien from another planet in the gym..
 
carlsuen said:
week 5 - day 2

squats
5x62.5kg
5x72.5
5x82.5
5x82.5

push presses
5x45kg
5x45
5x55
5x65
5x75PR

dead lift
5x72.5kg
5x72.5
5x92.5
5x92.5
5x112.5PR

weighted situps
4x8x15kg

overall pretty good work out and a fast one too.. under an hour.. i'm thinking of changing my push presses to military.. cuz even though i can lift way more with push presses, i just don't feel the work done as i can use more leg drive to get the bar up.. but i'll switch them when i start to stall...

was finishing my push presses when a small PT came over to do 35kg RDL's(added to 45 later) so after i finished my last set of presses, i took a break came back and used that weight to start off with my first set of DL's right beside him.. i think i certainly did overshadow him.. and i think i scared him away when i threw on another plate for my last set(not much.. i know).. haha!! i'm beginning to feel like an alien from another planet in the gym..
Click to expand...

Good work,your push presses are getting very good indeed.
 
week 5 - day 3

squats
5x65kg
5x75
5x85
5x95
3x105kg
8x85

bench
5x45kg
5x45
5x55
5x65
3x75

power cleans
5x42.5kg
5x42.5
5x52.5
5x62.5
3x72.5

dips
3x8xbw+15lbs DB

i was in a big rush so i forgot to do the last 8 reps for bench and power cleans..
 
week 6 - day 1

squats
5x65kg
5x65
5x85
5x85
5x105PR

bench
5x45kg
5x45
5x55
5x65
4x75-- failed..

power cleans
5x42.5kg
5x42.5
5x52.5
5x62.5
5x72.5PR

reverse hypers
3x8xbw+40lbs

hypers
3x8xbw+40lbs

didn't have adequate rest so i think that's y i couldn't get my bench up.. but i think i really need to be start doing some accessory work for my arms.. they just feel weak to me.. any suggestions guys?!?!

power cleans were a blast.. i got them all on the last set and am really happy with this.. hope i can do the same with bench..
 
so this week will be the start of a new 9 week cycle.. hopefully this time i can keep it up wihout any interference.. my goals will be pure strength and that means adding weight to the bar every week..

currently i stand at approx 91kg and 6 feet tall.. BF should be around 25-30%..

all weights in KG's

current max
squat - 117.5
bench - 77.5
deadlift - 122.5
rows - not very sure as i haven't done them for long..
power clean - 77.5
push presses - 75
military press - not sure too as i was doing push presses prior to this

so i'll start very conservatively on my rows and military press as i'm not sure of my max, as my last run was a failure due to world cup season(lack of sleep :roll: ) so hopefully this time around i'll be able to get some really good gains..

diet wise i'm not aiming to get a model's body so getting the six pack won't be as important to me than gaining strength and size.. but i'll still try to eat approx 5-6 meals a day.. semi clean i guess. cuz i only prepare one meal to take to work.. and i ordered my protein online last week so hopefully it will arrive this week end as i really need the shakes to refuel..

week 1 day 1(tuesday) 18/7/2006

squats

5x65
5x65
5x85
5x85
5x105kg

bench

5x45
5x45
5x55
5x55
5x65kg

rows (back 90 degrees to the floor)

5x45
5x45
5x55
5x55
5x65kg

chinups
5xbw
5xbw
4xbw

squats felt quite heavy today despite not being my heaviest max but i think it's because of the lack of food as work was hectic today and i had no time to eat.. so next week should be better..

bench and rows not a prob as i started out really light as i don't really know my max so i'll play this by ear..

i'm so weak i can't even chin up my own weight for 15 strict reps.. sigh.. gotta work on these..
 
Good to see you giving it another go,I wish you the best of luck.I do not think you are close to 25-30%bf.In your squat/power clean videos you look reasonably lean,maybe 17-20%tops.If you find yourself getting to fat you can always add some cardio on the off days.I find it actually helps my recovery provided it is not done it excess.
 
asdfzxcv, thx alot! i'm actually so lazy to wake up early in the morning to run on off days.. man! gotta kick my ass to do it now.. yeah u prolly right.. i took that measurement on a weight machine which reading is (far from)approximately correct!

petpre61, thx! i'm not doing cleans this time round.. i wanna improve my rows first as my bench really sucks at this point..

gsp, thx! it's actually my 4th! haha!! 2 failed cuz of festive season and world cup! and the other 2 was only a nine week run.. one which i posted on this thread.. the other was done by myself..
 
week 1 day 2 (thursday) 20/7/2006

front squat
5x60
5x70
5x80
5x90kg

military press
5xbar
5x30
5x35
5x40
5x42.5kg

deadlift
5x70
5x80
5x90
5x90
5x110kg

rack pullups 4x5 (i'm so weak at these, i can't even do them with BW)

swiss ball sit ups..

overall was a pretty quick workout as the weights are not hard at this stage.. anyone know where i can buy 0.5kg plates? cuz i can't increase 2.5kg every workout as that would over load me too fast.. any ideas?

while i was taking a rest from front squat, i went to the water fountain to take a sip, when i came back, there was this cute chick trying to move my weight at 90kg on ONE SIDE!! i think she was trying to move it a side as she wanted to check herself in the mirror i guess.. (the squat rack is situated in a corner) so when i came back i was like "need help?" then she quickly scurried away saying "oh, no it's ok." lol pretty funny sight, guess i'll have a good opportunity to start a convo with her next time.. hehe..
 
carlsuen said:
overall was a pretty quick workout as the weights are not hard at this stage.. anyone know where i can buy 0.5kg plates? cuz i can't increase 2.5kg every workout as that would over load me too fast.. any ideas?
Click to expand...

I baught a pair of 0.25's and a pair of 0.5's but it was 40 squid alltogether ( i got ripped)
I think AnotherButters posted a link in a recent thread telling them where to get a good deal but i can't find the thread.

carlsuen said:
while i was taking a rest from front squat, i went to the water fountain to take a sip, when i came back, there was this cute chick trying to move my weight at 90kg on ONE SIDE!! i think she was trying to move it a side as she wanted to check herself in the mirror i guess.. (the squat rack is situated in a corner) so when i came back i was like "need help?" then she quickly scurried away saying "oh, no it's ok." lol pretty funny sight, guess i'll have a good opportunity to start a convo with her next time.. hehe..
Click to expand...

Next time slip a pill in her drink and bend her over the squat rack
 
15 min cardio(HIT style)

it's been a while since i really woke up early to run.. it's all your fault asdfzxcv if i get a six pack! :D
 
week 1 day 3 (saturday) 22/7/2006

squats
5x67.5
5x67.5
5x87.5
5x87.5
3x107.5kg
8x87.5

bench
5x47.5
5x47.5
5x57.5
5x57.5
3x67.5kg
8x57.5

rows
5x42.5
5x42.5
5x52.5
5x52.5
3x62.5kg
8x52.5

dips

BB curl

still a breeze since it's only first week.. finally bought a tub of whey protein to try.. whoa not bad.. got quite a boost..
 
week 2 day 1 (tuesday) 25/7/2006

squat
5x67.5
5x67.5
5x87.5
5x87.5
5x107.5kg

bench
5x47.5
5x47.5
5x57.5
5x57.5
5x67.5kg

rows
5x42.5
5x42.5
5x52.5
5x52.5
5x62.5kg

clean (for fun & for looks :twisted: )
5x62.5kg

pullups
3x8

abwork on swissball..

overall an ok workout.. squats were not easy but manageable.. bench was whoa.. i don't know what happened.. but they feel really heavy.. hope it be better next week.. rows weren't a prob.. clean was for fun.. haha.. didn't want to lose touch on the cleans.. and for vanity of cuz.. haha!! scared some ppl.. haha heard someone called me crazy..lol..
 
last time i attempted 117.5kg on my squats, i so totally failed on the last rep.. and it's been getting SOOOO hard that imagine adding another 2.5kg next week seems impossible! for u guys who stall out, what are your weakest link when it comes to squat? as i think most probably mine would be the core.. my abs are just plain weak..
 
ok so i must be the most fickle minded person around here.. i talked to a girl PT awhile ago after failing on my dips(BW+25lbs.. light.. but i'm a heavy ass).. she said i shouldn't be 'trying' to bulk as i clearly have alot of fat to get rid of before attempting a bulk..

so, inspired by DJ's succesfull diet and training i'm gonna give it a go too..

diet has sucked recently due to work and life(excuses?)

21y/o, 185cm 90kg(approx)BF not sure.. maybe 20-25%??

breakfast 8:30
1 cup milo(a popular chocolate drink in Malaysia)
or
milk

cereals(non sugar coated-Cornflakes anyone?)
skippy's PB
wholemeal bread- 2-3 slices

11am
i know i should be eating something here.. maybe fruits or something?

1pm lunch
typical chinese mixed rice bought at a restaurant
white rice
chicken breast/fish/pork
veggie
fried eggs or tofu
fruit-guava or honeydew(bought)

4:30pm
3 slices of wholemeal bread
peanut butter
coffee(non w/o days, shake on w/o days)

6pm
workout (another shake post w/o)

8pm dinner
mom's cooking - assortment of different dishes here
brown(sometimes white)rice - portion lesser than lunch
veggies
chicken breast, skinless & boneless
tofu or fried eggs
pork or fish

if i were to go out for drinks and feel for a munch i'd order chapati(silver shadows will know) it's indian food, consisting mainly of carbs..

so that's it.. my pre workout shakes are just a scoop mixed with milk.. post w/o is one scoop mixed with water.. i know i should be looking into oats as i saw it on DJ's diet.. i'll post up some recent pics and measurement tonight..
 
hey nice traps... i'm not sure your bf is as high as 20-25% i'd say somewhere between 15 & 20. see what you get with some of those online calculators... just to get a rough idea off course.
 
well u haven't seen my legs and ass(mine's huge!) so i might carry alot of fat there.. but will post soon.. hope someone can help me fix my diet like DJ.. thx in advance!
 
week 2 day 2 (thursday) 27/7/2006

overhead squat
barx10
2x5x50kg

front squat
5x60
5x80kg

military press
10xbar
5x30
5x35
5x40
5x47.5kg

deadlift
5x60
5x70
5x80
5x100
5x115kg

chinups
3x5 BW..

abwork on swissball

overall a pretty fast and good workout.. hope to increase volume on my chins next time as i feel i have more in the tank.. but i'm pretty happy that i can chin my BW as i wasn't able to even complete a rep a few months back.. everything else is good.. smokin hot chicks were everywhere yesterday night!! all's good.. life's good.. :)
 
week 2 day 3 (saturday) 29/7/2006

squats
5x60
5x70
5x80
5x100
3x110kg
8x90

bench
5x40
5x40
5x50
5x60
3x70kg
8x55

rows
5x40
5x40
5x50
5x60
3x67.5
8x55kg

dips
3x8xBW

close brip BP
8x50
5x60
5x70kg

standing barvell curl (using EZ [email protected])
8x32.5kg
5x32.5
8x27.5
8x22.5

WOOHOO!! pretty damn strong workout i must say! i slept at around 130 on friday night at my buddhist cultural centre as a night guard and woke up at 5am to go home to sleep.. slept again at 6 and woke up at 10.. reached the gym around 1130 and was expecting the day to suck from lack of sleep but my squats went up like a piece of cake!! i'm really happy about this.. everything else is normal too..

this weekends diet was crappy.. had indian food on saturday night(masala and thosai and curry=sore throat!!)..

i went for yoga on sunday morning and found that it was even harder compared to squatting(well in a way of cuz :) ) i had so much trouble maintaining a certain position as i'm weak at the core and cuz i wasn't used to it.. but it was alot of fun as it was really challenging.. i'll keep at it for a while unless it affects my training..

sunday's diet was crap too.. had 3 slices of cheese cakes.. ate 2 dinners in a span of 3 hours.. and celebrated my grandma's birthday and ended up with a throbbing head due to dewar's 12 whiski..

but am feeling strong as ever!!
 
week 3 day 1 (tuesday) 1/8/2006

squats
5x60
5x60
5x80
5x100
5x110kg

bench
5x40
5x40
5x50
5x60
5x70kg

rows
5x40
5x40
5x50
5x60
5x67.5kg

pullup..
i suck at these so much.. but at least i'm able to do it unassisted..
like 5-7 reps..

abwork on swiss ball..

was having a sore throat and slight cough.. body feeling a bit sickly but not getting the flu yet... funny thing is squats still feel light.. have a lot more in the tank.. overall an ok workout..
 
week 3 day 2 (thursday) 3/8/06

over head squats
10xbar
5x40
5x40
5x50
5x50kg

front squats
5x60
5x80
5x80kg

military press
10xbar
5x30kg
5x40
4x50-- failed
3x50-- failed

deadlift
5x60
5x60
5x80
5x100
5x120kg

chinups
6xbw
6xbw(forced last rep)
4xbw
2xbw

abwork on swiss ball..

i think i screwed up on my military cuz of too much overhead squatting warmups.. although the weight may seem light but i'm very weak at over head stuff and it did contribute to failing on my military presses.. i'll skip overhead squats next week and see how my military presses go..

deads felt fine and i turned alot of :shock: heads.. :mrgreen:

i'm so weak at chins too.. my damn heavy ass was too much to sustain.. gotta lose some weight..
 
keep doing the chins - I sucked at them too big time and now I do them with some plates between my legs (feels good to have something big hanging there from time to time at least :p) . all it takes is some time.
 
week 3 day 3 (sunday) 6/8/2006

squats(no squat rack.. )

bench
5x40
5x40
5x50
5x50
5x72.5kg

rows
5x40
5x40
5x50
5x50
5x70kg

dips
2x5 couldn't do shit here..

CG bench
10x50
10x50
8x60kg

curls..

well.. gf's Birthday the day before so went out partying and drank like there was no tomorrow and of cuz i couldn't do shit here.. so i'll continue adding next week.. hoefully everything will be alright..

my friends lakeclub gym doesn't have a squat rack.. so no squats for me.. good in a way as the hangover was still there.. lol..
 
week 4 day 1 (tuesday) 8/8/06

squat
5x60
5x60
5x80
5x100(with belt)
5x112.5kg(with belt)

bench
5x40
5x40
5x50
5x60
5x75kg

rows
5x40
5x40
5x50
5x60
5x70kg

power clean(for fun )
70kg x 5singles..

pull ups(wide grip)
3x5

abwork on swissball w/ 5kg plate @ 3x10

overall a pretty ok workout.. i was squatting for the first time with a belt and wasn't used to it.. i admit that it was in a way easier but i almost puked.. don't think i'll ever squat in a belt.. or maybe i'm just not used to it? i'll see how deads will work with it..

accidently used 75kg on bench when it should be 72.5.. so i'll stick to 75kg for the next week..

rows not a prob.. clean was fun.. i'm getting better at pullups.. still learning the move and was quite satisfied that i'm finally able to pull my BW.. can't wait for next week PRs!!
 
week 4 day 2 (thursday) 10/8/06

front squat
5x60
5x60
5x80
5x90

BTN military press
10x30
10x40
5x50 (last rep was weird.. explanation below)

deads
5x60
5x80
5x80
5x100
5x125kg PR!! (with straps and belt)

chinup around 18-20 reps@4 sets

after four weeks i finally got my first PR at my deads... and it felt good.. but it's my first time lifting with a belt on the top set.. certainly felt easier and not so taxing.. but i think i'll reserve the use of belt later on when i really need it i.e. 3 plates or 4 plates a side..

military press was weeeeiiird.. on my last rep i was struggling to push it up and the weight sort of leaned to my right hand as that is my stronger side and so my left shoulder was trying to reach a lockout too.. as i was trying my best to push it up BTN, the wierdest thing happened.. my left shoulder DID lockout but it was by a wierd twisting of the sockets.. and i could hear the freakiest sound ever like bone cracking or breaking.. but i'm perfectly all right!! i even felt much looser around the shoulder and sockets.. lol.. i guess i kinda overextended my shoulder too much.. i'm just too weak with OHP's.. 50kg is freaking pathetic..

didn't do abwork.. bah.. wasn't feeling it as i was tired like hell prior to the session.. but good overall workout..
 
week 4 day 3 (saturday) 12/8/06

squat
5x60
5x60
5x80
5x100
3x115kg
8x80

bench
10x40
5x50
5x60
3x77.5kg
8x55kg

rows
10x40
5x50
5x60
3x72.5

CGBP
8x50
8x60
8x60kg

curls
4x8

rather uneventful workout.. everything felt pretty good.. looking forward to PR's next week!! hehe..
 
ok my friend just told me something and i'll prolly look like the biggest idiot ever..

i didn't know that on thursday everything is only 4sets.. i actually have been doing 5 set of MP and DL for half a year now.. although i know it might not have much of a difference, but i always thought squats were only 4 sets and others were 5 as usual.. i need to find a hole and just squeeze my head into it right now.. -_-"
 
week 5 day 1 (tuesday) 16/8/06

squats
5x60
5x60
5x80
5x100
5x115kg PR

bench
10x40
5x50
5x60
5x75kg PR

rows
10x40
5x50
5x60
5x70kg PR

pullups
15reps spread out

needsize abs on swissball with 5kg

great squatting today as i failed on that weight the last time i tried it.. but i was during the world cup.. and hitting that PR felt great.. and wasn't that hard after all 120kg is mine!! and 140 soon to come!

bench is getting very hard as i struggle to push the weight up on the last rep.. but we'll see. gonna get micro weights soon..

rows were normal but since this is the 5th week i'll call it a PR as i haven't really invested in my rows..

i still suck at pullups.. i'm not strong enough to comfortably pull my BW..

looking forward to thursday as always..
 
wee 5 day 2 (thursday) 17/8/06

front squats
4x60
4x70
4x80
4x90kg

OHP
10x30
5x40
5x50kg

deadlift - with straps
5x60
5x80
5x110
5x135kg PR

chinups
3x5

abwork on swiss ball with 5kg

finally got the OHP without a problem.. deads were superb!! really exited with the PR's.. but i'm worried about one thing tho, as i've been increasing 5kg's every workout.. is this too much or should i stick back with 2.5kg per week? hmmm..

i still suck at chinups.. aiming for more reps in the future..
 
oh shit.. i just realised i accidently jump an extra 5kg when it should be 130kg.. this is what happens when u have a bunch of lose changes on the bar.. crap.. 135kg again next week i guess..
 
carlsuen said:
ok my friend just told me something and i'll prolly look like the biggest idiot ever..

i didn't know that on thursday everything is only 4sets.. i actually have been doing 5 set of MP and DL for half a year now.. although i know it might not have much of a difference, but i always thought squats were only 4 sets and others were 5 as usual.. i need to find a hole and just squeeze my head into it right now.. -_-"
Click to expand...
lol. I did that too. Don't worry about it. It's progress on the bar that counts and that's what you've been getting. Congrats!

For your deads, I'd try to add a little to the 135 rather than repeating it. Your lifts are very similar to mine.
 
week 5 day 3 (saturday) 19/8/06

squats
10x60
5x80
5x100
3x117.5kg
8x80

bench
10x40
5x50
5x60
3x77.5kg
8x60

bent rows
10x40
5x50
5x60
3x72.5kg

power cleans for fun at 60kgx5

dips

curls..

squat is getting fun as the weight climbs but i find that i can really handle the weight.. am really happy on this... bench will stall next week or the week after.. have been procrastinating on buying the half kg weights.. increasing 2.5 kg a week i too much for me.. sigh, what a weak upper body.. rows are not a prob.. got alot of room for improvement..
 
anotherbutters said:
lol. I did that too. Don't worry about it. It's progress on the bar that counts and that's what you've been getting. Congrats!

For your deads, I'd try to add a little to the 135 rather than repeating it. Your lifts are very similar to mine.
Click to expand...

lol.. thx AB.. but i think i'll be doing 4x5 from now on.. haha!!

your lifts are similiar to mine? then i think i should go kill myself now.. :worried:
 
Things look like they're going great. Rows usually have some room to grow, b/c most people haven't trained them much going into the 5x5. I found that they were very reliable. Even when other stuff was stalling, rows could be counted on to go up.

Nice job on the squats as well. Slow and steady . . .you've got a lot of room to go up.
 
You can make your own you know using chain link and washers, etc. I bought little 1.25 pound plates for like $8 w/ shipping. I can find the link if you remind me. It was from Paragon sports.
 
i'll give today's bench a go.. but i highly doubt that i'll be able to get it up.. the increase was just too fast.. and according to the template i'm like 5.5kg ahead.. i'm supposed to be pushing 72kg's today.. but instead i had to go 77.5kg.. guess i'll lower it to 72.5kg.. and climb from there..
 
another thing.. there's supposed to be a template for this 5x5 but i'm not following it as it tells me to increase 2kg.. and the minimal increase in FF is only 2.5kg.. so i think at week 6, even tho my progress is much more than the template, i'll lower it according to the template.. i'd like to keep it running as long as possible.. but first i gotta get those tiny plates first.. or get something as a sub..
 
i'll be missing saturday's workout as i'll be heading to jakarta till monday.. do u think it'll be ok if i continued on thursday and lifted on friday as well? or should i just forgo saturday's workout.. even tho jakarta has FF but only one.. and getting there might be a prob.. plus time schedule and all that shit..
 
week 6 day 1

squats
5x65
5x65
5x80
5x100
5x117.5kg PR

bench
10x40
5x50
5x60
5x75kg

rows
10x40
5x50
5x60
5x72.5kg PR

pullups - i still suck at these..
15 reps spread out..

abowrk on swissball with 5kg..

yeah!! 120kg is mine next week on squats!! i'm so exited as i feel very strong with my legs.. most progress i've made this year.. imagine only putting on an additional 20kg in 7 months! finally some progress!!

bench sucked tho.. gotta work on that more.. it will always be my black sheep..

rows were good.. exploded on each rep.. not using any hip drive.. rather happy here..

pullups.. argh.. i'm too weak.. after 4-5 reps.. i could hardly pull anymore.. any idea how do i improve on this area?
 
Nice workout, congrats on the PR's.

I've been to KL a couple times for work and you must stick out like a monster ;)

I also don't understand how you can drive over there lol
 
thx jim!

lol!! no i don't stick out like a monster!! although the general public there are pretty small compared to ppl in the US.. haha!!

when are u coming down to KL again? if ever give me a buzz and i'll bring u around and we could even hit the steel together.. could learn a few things from u.. :)

u think the driving here is bad? wait till u go to jakarta.. u'd die there..
 
Sadly, I switched jobs so no official KL trips for me in the foreseeable future :(

I rermember I asked one of those red and white taxi's to get me to work and I made the mistake of telling him I was running late :worried:

Still, if I'm ever there on vacation we'll hit Jackie Chan's gym for a workout :evil:
 
lol.. yeah those red and white taxi's here are a trade mark.. but they rarely speed tho.. the cops here are pretty strict and they'd hate to lose their licence..

anytime u down here, just give me a buzz..

are u a member of jackie's gym? as i was there for a free one week trial.. dunno if they'd let me in again.. but u could always come to fitness first with me..
 
week 6 day 2 (thursday) 24/8/06

front squats
5x60
5x70
5x80
5x90

military press
10xbar
5x30
5x40
5x50

deadlift
5x60
5x80
5x110
5x130kg

chinups
3x5

abwork on swiss ball
2x10x10lbs DB behind head
1x10x15lbs DB behind head

not gonna increase in weight on my military until i get those mini plates..

deads were hard too.. but still manageable.. will go on 135kg again next week.. lower back beginning to feel more tender these few weeks.. and i took a vid of myself doing 120kg but half way thru someone called so the vid was only half.. that's y i hate bringing phones into the gym.. just when i took it out to record myself.. what a bitch..

i still pretty much suck at chinups..

abwork really kicked my ass too..

and F*cked up.. just had an accident.. bloody motor bang me.. but my fault tho.. as i was gonna U-turn and didn't see him coming so fast.. when i turned he was already into my driver side.. he was an indonesian worker who didn't have licence.. so i sympathised with him and gave him RM100.. but since my car was a company car, i think i'll report it.. well the guy's gonna be in alot of trouble.. hopefully he'll cooperate..

i feel so stupid now..
 
lol!! u just single handedly cheered me up!! wuahaha!! i'm lmao now..

he wasn't a malaysian.. he was an indonesian driver with NO licence.. so out of pity i let him go without reporting la.. sigh.. now i gotta swallow the cost.. sigh..

but thx jim!
 
week 6 day 3 (saturday) 26/8/06

squat
5x60
5x60
5x80
5x100
3x120kg

bench
10x40
5x50
5x60
5x77.5

row
10x40
5x50
5x60
3x75kg

curls

well.. it was a pretty quick workout as i was rushing off to see some friends.. the gym at my hotel at jakarta was pretty cool.. they had a cage!! which came as a suprise to me..

met this black guy from ivory coast.. saw me doing squats there.. then when i was doing rows there and resting on my final set.. the guy just came over and did RDL's on my bar.. i was like wtf?! he didn't even ask.. so it was pure ego.. so i ignored him.. and when i set up my curls(very light for u guys btw.. 35kg) he came and did his curls on my weight again! as i was in a holiday mood and didn't feel like starting anything i just let it go.. moron!
 
week 7 day 1 (tuesday) 29/8/06

squats
5x60
5x60
5x80
5x100
5x120 PR!!!

bench
10x40
5x50
5x60
5x70

rows
10x40
5x50
5x60
4x75
5x75kg PR

pullups - N/A

abwork - N/A

i'm really happy about the squat PR this time round!! took some time to reach here but better things are yet to come!!

will be doing maintenance work or inclince for my bench over the next few weeks.. at least until i get my mini plates.. feel so weak at them..

rows were hard to day.. did my 1st set of 75kg.. couldn't get the last rep to touch my chest.. so i rested a min or two and went at it again.. got it up..

was working out at another gym and the pullup bar spacing was wider than the normal one i used at my original gym, so i skipped it after 1 attempt.. abwork too.. felt weird today.. skipped it too..

over all i'm pretty happy.. :)
 
yeah.. felt good this time round with the help of whey.. felt it made a lot of difference energy wise and recovery wise.. gonna get to week 11(that's when i get 130kg on my squat) and deload.. then i'll start to lose some of the fat hanging on my belly and ass.. clean up diet and up cardio.. want to give my joints some rest from heavy stuff and do some high rep work..

i've noticed for some time my socket(i don't know what they are called) on my left arm are really weak.. like when i do OHPs.. the weight always seem to lean towards the left.. and one time it rotated in the opposite direction when i locked out.. i could also feel it being weak on my bench too.. and that's one of the major reasons y i can't improve on my bench too.. it always feels so hard on my left arm.. and when i stretch my tris overhead.. i have to take care to slowly raise my arm over my head and reach towards my back and really stretching it..

gonna try and fix it.. any suggestions to strengthen that area?
 
those shoulder presses as seen in the video i posted will help with your shoulder girdle and upper back stability. they will hurt a bit at first, but they are well worth the pain. just tag them into your friday workouts and do 5x5 at the end. don't go crazy on that exercise, i've never used over 40kg.

good job on the squat PR.
 
yeah.. i saw that vid.. good job btw.. i'll start using that... i think i'll put them in my 2nd day instead.. since i'm not planning on setting PRs on my military presses yet.. i'll practice them tomorrow..

wow.. u've never used more than 40kg? i can only imagine it being very hard.. but we'll see..

thx SR..
 
well, i only recommend that you put it on the friday because it will toast your shoulders and upper back, possibly affecting your bench - espeically true if you are not conditioned to do it.

but then again, my coach likes to have a little fun with us sometimes and have us do 5x5 seated presses before full snatch :) (similar to the time we had to backsquat 90% ish and then full snatch 80%+)
 
week 7 day 2 (thursday) 31/8/06 MERDEKA!!

front squats
5x60
5x70
5x80
5x90kg

military press
5xbar
5x30
5x40
5x40kg

deadlift
5x60
5x80
5x100
5x125kg

chinups
3x6xBW

abwork on swissball
2x10x10lbs DB
10x15lbs DB


nothing special today.. everything's normal.. decided not to do any PRs.. i was gonna go 135kg but decided not to.. gonna give it another week or 2 first.. i have weak legs.. i always straigten my legs early on and use my back to pull the weight later.. will try to fix this..

saw a funny sight.. as i was warming up on my second set of deads at 80kg.. i noticed this guy watching me from behind but didn't care less as i'm used to ppl staring at me when i work out.. so i go to put on 100kg.. and then i went for a sip.. when i came back, my buddy told me that this same guy went to try to deadlift my weight off the floor while i was going for a sip and obviously he couldn't make it and said :"whoa mahai! damn fucking heavy!" and went to do other stuff.. just needed the entertainment.. hehe.. :lol:
 
How does everyone feel on the Power Clean vs Row? I noticed alot of people have switched out PC for Row, why is this?
 
the row directly works your upper back and lats.. more for gaining size IMO.. PC is more of a speed work and technique.. it's fun to me..
 
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