Fitness Log

[Tblock1]

Doing Cardio after Lifting is always a preferred option.

definitely thanks for stopping by!

 

[Tblock1]

Hey so I think I'm going to start the 5x5 tomorrow (Monday 9/6/10). The mistake I made the last time is I set my bench max too high and that ruined the whole program. Since I havent worked out for the last 4 days and I've lost strength I figure I will set the maxes pretty low to work up to them. So how does:

Bench---225x5
Squat----255x5
Deadlift----415x1
Military-----160x1
Rows-----I'm going to use dumbbells rows so I'll take my 5 rep max today

How do those sound? I think those are where I'm at or slightly below for all lifts. Hopefully I'll be able to build quick and get STRONG!!!!

BTW, this is the one I'll be doing:
http://www.vicjg.com/aspx/madcowint.aspx

 

[ghettostudmuffin]

It looks like you are doing the basic linear 5x5 so if those numbers are what you are currently doing I would start out 10lbs lighter on each one then that. Build back into those over 2 weeks to create a ramping effect and then aim for 5lbs gain a week on the big lifts.

Keep in mind that with your extra cardio work and calisthenics and the fact you aren't eating to gain really and don't expect to get uber strong fast. You aren't going to get uber strong fast anyway because the process takes time, but if you aren't eating to grow you can only expect so much gains. This is one of the biggest issues most lifter's have besides shitty programs and/or over-training.

You have to eat to grow generally if you want to get as strong as possible as fast as possible. It's just the way it works.

You're also like a buck 90 last time I remember so your lifts are all pretty solid considering A. your age B. your weight C. you are not a powerlifter D. you aren't eating to bulk.

Good luck man.

 

[Tblock1]

It looks like you are doing the basic linear 5x5 so if those numbers are what you are currently doing I would start out 10lbs lighter on each one then that. Build back into those over 2 weeks to create a ramping effect and then aim for 5lbs gain a week on the big lifts.

Keep in mind that with your extra cardio work and calisthenics and the fact you aren't eating to gain really and don't expect to get uber strong fast. You aren't going to get uber strong fast anyway because the process takes time, but if you aren't eating to grow you can only expect so much gains. This is one of the biggest issues most lifter's have besides shitty programs and/or over-training.

You have to eat to grow generally if you want to get as strong as possible as fast as possible. It's just the way it works.

You're also like a buck 90 last time I remember so your lifts are all pretty solid considering A. your age B. your weight C. you are not a powerlifter D. you aren't eating to bulk.

Good luck man.

Thanks! As for the program it starts you 4 weeks out from your maxes already and you don't hit pr's till week 5 so I would think using my current maxes would be fine? Unfortunately the stupid school gym doesn't open till next monday so I'll have to wait anyway I'm gonna be so weak by then

Workout 9/5/10
Run:
17 minutes

2x25 pushups
2x30 seconds of flutterkicks

7 more minutes running.....for a total of 24 minutes running. Good workout, hard run and my endurance sucks again from missing workouts Morning pt for rotc starts wednesday so I want to be ready for that

 

[Tblock1]

9/6/10
Run: 23:20 of solid running, good hard stuff

 

[Tblock1]

9/7/10

Found out I can go to the gym and lift when the sports teams are there! Anyways, I went over and they have a bunch of pullup bars outside so:

Circuit:
4x5 pullups
3x20 pushups
3x30 seconds flutterkicks


Then a bunch of sets of slow deadhang pullups, mostly 5 reps, overhand, underhand, mixed, and a few sets with one hand on the bar one on the frame

DB Rows:
1x8x85's
1x5x95's

Comments: Fun workout I didnt break a sweat but got a ridiculous pump. Just not doing pullups in a week and a half makes a huge difference I got pumped right away and pullups felt hard. For the 5x5 I'm doing db rows instead of barbell so I got my 5 rm today, proly 95's good form

 

[Tblock1]

good lift mate,

great to see a natural guy pulling some descent weight,

ur lifting more then alot of juicers in this forum by looks of it

yeah but 5 months ago I pulled 405x5......

Anyway today was my first pt test I got a 291 out of 300:

Pushups: 73
Situps: 76 (2 off getting a perfect score)
Run: 13:24 (24 seconds off perfect score!)

Comments: I expected to max the situps and run but do really bad at pushups, so this was actually a pleasant surprise. I puked during the last couple hundred meters of running that was fun lol! Overall not bad but I want that 300!!!!

 

[ramnares]

Oh puking AFTER the test was normal for me, usually cuz I was hauling a$$ on the run, and sipping water between events, not a good combination really. My freshman year a couple guys puked during the run, definitely made for interesting watching and running.

 

[Tblock1]

Oh puking AFTER the test was normal for me, usually cuz I was hauling a$$ on the run, and sipping water between events, not a good combination really. My freshman year a couple guys puked during the run, definitely made for interesting watching and running.

Yeah all I had in me was a little water and stomach acid so it wasnt bad. I started dry heaving and some of the other guys looked over and were like come on let's go you can finish etc and then I dry heaved some more then it started coming out and some got on my shirt. Then when I actually stopped it all came out lol. Some other guy was telling me the only time you ever puke is if you've had something bad to eat and I was like bullshit if you havent puked from a workout you've never done a hard workout. One of the female cadets is in the hospital right now btw.......didnt eat hardly anything the day before and almost passed out

 

[ghettostudmuffin]

I remember in Navy boot camp trying out for the Seals basic training bud/s that I puked after the test for bud/s which was 500meter timed swim, situps, pushups, pullups and a 1.5 mile run. I think about 15 minutes after the run I started feeling funny and hit the bathroom and unloaded my breakfast.

I have trained REALLY hard before and this was the only time I have ever puked in the gym. I did kinda feel close to it the last 5x10 squats I did though.

 

[Tblock1]

I remember in Navy boot camp trying out for the Seals basic training bud/s that I puked after the test for bud/s which was 500meter timed swim, situps, pushups, pullups and a 1.5 mile run. I think about 15 minutes after the run I started feeling funny and hit the bathroom and unloaded my breakfast.

I have trained REALLY hard before and this was the only time I have ever puked in the gym. I did kinda feel close to it the last 5x10 squats I did though.

That's surprising man 15 minutes after is a long time. The highest intensity you can do you'll puke during the activity, which is what made me happy about puking during the run Right below that intensity is puking the 2nd you finish the run. I think everyone should do at least one workout in their life where you puke from it, and not from eating too much food before but literally puking from the intensity. That lets you know what a true hard workout is.

 

[ramnares]

The only time you puke is if you have something bad to eat? Where is this guy getting his info! The majority of the people who end up puking (including myself and as you found out) is because of too much water and not enough of anything else during the test. After my first puking experience I definitely saved fruit from the mess hall if I knew I had a PT test the next morning, bananas were fairly good...anything that works for you really.

 

[Tblock1]

The only time you puke is if you have something bad to eat? Where is this guy getting his info! The majority of the people who end up puking (including myself and as you found out) is because of too much water and not enough of anything else during the test. After my first puking experience I definitely saved fruit from the mess hall if I knew I had a PT test the next morning, bananas were fairly good...anything that works for you really.

I looked it up a while back, it seems there is a large variety of factors. It could be overheating (not likely because it's morning), dehydration, nervousness (overproduction of stomach acid), overproduction of endorphins (that's interesting), etc. I still think puking is from doing a really hard workout one of the guys puked this morning after the run it was because it was a hard run but also he drank too much water.
Anyway today I'm starting the 5x5 I'm pumped!

 

[miked8c]

Solid Program great for getting back into the swing of things.

 

[Tblock1]

Solid Program great for getting back into the swing of things.

I know man I'm excited to be back at it but at the same time it's gonna be a hit to my ego being new at college and going in there and only benching 210x5 and squatting 235x5 (what my shit is set at)

 

[ghettostudmuffin]

I have busted my ass a few times in the gym to the point that I felt close to puking. That said I have only puked as a direct result of that fitness test. I've felt queezy after a workout more than a few times.

Typically I feel abit of light headedness for a sec after a real ball busting squat set/s. I think this is from being behind on oxygen intake. I know a hard set of 7+ reps on the full squat puts me in oxygen debt and breathing like a locomotive for a good 5+ minutes after, but this is a set pushing right to the edge of failure not a typical 5's set.

 

[Tblock1]

Monday 9/17/10

Not good

Squat (all x5)
135
155
175
205
235

Bench
135
155
180
210

DB Rows
45
55
65
75
90
2x10 pullups (5 over, 5 under)
1x10 hanging leg raises

Comments: Ah. This sucks. I put the 5x5 way low but 210x5 was literally my max bench and 235x5 I struggled with on squats Rows were perfect though 90x5 was easy with perfect form. WTF. Lol I guess losing weight (I'm 183 6'1 now) and pt'ing 3 days a week plus extra running and not lifting in 3 weeks does that to you. Shit.

So do you guys think I should just leave it hoping I'll bounce back quick, or drop the weight even more???

 

[miked8c]

Lower the weight and stop running haha. Seriously though, lower the weight the first four weeks of the program are critical, it builds you up so you can handle the heavy weight later one. You dont want to start off struggling, I would take your lifts down 5-10 lbs. each.

 

[ghettostudmuffin]

This is what happens when you try to do two opposing things at once.

That said now that you have done a workout be realistic and if reset the weights so by week 4 you are pr'ing which "may or may not" happen since you are in a caloric deficit from all the cardio and probably not eating a ton.

It is what it is amigo.

On the other hand, you could try to get by on the absolute minimum requirement for officers or whatever on the pt test and focus on eating and lifting in which case I would probably just run the pt test 1-2x a week in addition to your lifting and do the pt test at like 80% of what you are capable. Essentially using it to keep you in good enough shape that when you have to do it max out you can score reasonably while having lifting be your main focus.

That is what I would do.

One other thing to keep in mind. When I was in Navy bootcamp out of all the instructors I only saw 2 on the base that were what I would consider heavily muscled and powerful looking and I guarantee the pt test was on the low end of their fitness priorities!

 

[Tblock1]

This is what happens when you try to do two opposing things at once.

That said now that you have done a workout be realistic and if reset the weights so by week 4 you are pr'ing which "may or may not" happen since you are in a caloric deficit from all the cardio and probably not eating a ton.

It is what it is amigo.

On the other hand, you could try to get by on the absolute minimum requirement for officers or whatever on the pt test and focus on eating and lifting in which case I would probably just run the pt test 1-2x a week in addition to your lifting and do the pt test at like 80% of what you are capable. Essentially using it to keep you in good enough shape that when you have to do it max out you can score reasonably while having lifting be your main focus.

That is what I would do.

One other thing to keep in mind. When I was in Navy bootcamp out of all the instructors I only saw 2 on the base that were what I would consider heavily muscled and powerful looking and I guarantee the pt test was on the low end of their fitness priorities!

Okay but no way am I going for the minimum I want to branch infantry officer and I'm at 291 right now so all I got to do is hit 2 more situps in 2 minutes and drop 24 seconds off my 2 mile and I'm in the 300 club. It is required to attend morning pt at 0600 3 days a week so that's a non-option. However I have been eating much more I'm definitely at a calorie surplus now. I used to eat 5000 cal a day now I'm probably at 4000 so not bad. A lot of the others guys at rotc lift some good iron and still max the pt so it shouldnt be too hard. Ramnares one of the guys on here said he was benching like 245x8 and squatting in the 300's for 10 and still was in the 90's for situps and pushups.

So how does this sound I'll put in:
Bench: 210x5
Squat: 240x5
Deadlift: 405x1
Military press: 155x1
Db row: 95x5

Damn I feel like such a weak sack of shit putting in those numbers. The ego is gonna have to take a big blow Gotta admit mike you got me on lifting by far now.

 

[ramnares]

Hey at the moment if maxing your APFT is the priority then obviously you should train for that. Yeah your lifts (and ego) will take a bit of a blow but once you get your PFT scores where you want them you can focus on your lifts again.

I had one buddy at school who was pretty big and maxed his PFTs every time. His cardio workouts were a combination of HIIT on some days and swimming on the others while still lifting heavy and that seemed to work for him.

Right now I've started running a lot again and I've noticed a huge drop in strength so I'm going to switch back to a HIIT running program. I'll let you know the results in a few weeks time.

 

[miked8c]

Okay but no way am I going for the minimum I want to branch infantry officer and I'm at 291 right now so all I got to do is hit 2 more situps in 2 minutes and drop 24 seconds off my 2 mile and I'm in the 300 club. It is required to attend morning pt at 0600 3 days a week so that's a non-option. However I have been eating much more I'm definitely at a calorie surplus now. I used to eat 5000 cal a day now I'm probably at 4000 so not bad. A lot of the others guys at rotc lift some good iron and still max the pt so it shouldnt be too hard. Ramnares one of the guys on here said he was benching like 245x8 and squatting in the 300's for 10 and still was in the 90's for situps and pushups.

So how does this sound I'll put in:
Bench: 210x5
Squat: 240x5
Deadlift: 405x1
Military press: 155x1
Db row: 95x5

Damn I feel like such a weak sack of shit putting in those numbers. The ego is gonna have to take a big blow Gotta admit mike you got me on lifting by far now.

Sorry I'm a little confused, your going to stick with 210x5? Or your going to enter that into the calculator so you'll start at around 195?

Yeah its expected that I start beating you on the lifts, I know what its like to have to sacrifice strength for PT, it blows. Its near impossible to choose one, personally I would go with ghettos suggestion.

 

[Tblock1]

Sorry I'm a little confused, your going to stick with 210x5? Or your going to enter that into the calculator so you'll start at around 195?

Yeah its expected that I start beating you on the lifts, I know what its like to have to sacrifice strength for PT, it blows. Its near impossible to choose one, personally I would go with ghettos suggestion.

no I'm going to put 210 in the calculator. Those numbers I listed are the ones I'm putting in. A little too much heavy squatting is destroying your brain cells mike

Ramnares: Yeah your pt scores and lifting combo were pretty impressive man! I still don't understand why everyone is making such a huge deal about how opposing the goals are....if I was trying to run a 9:40 2 mile and bench 405 I'd say there is a problem but my goals arent that hard. I cant take ghettos suggestion because for rotc you are ranked on everything and maxing the pt will help you get what branch you want. However grades are something like 40% of it so I'll need to work more on that

 

[ramnares]

I certainly don't think that your goals are unachievable. At least you're not like the guy in the other tread who's trying to hit 220 without steroids etc.

I mean it's definitely going to require a LOT of hard work. Also, I remember eating like a madman at all meals because I was lifting/running that much, and even then it was hard to gain/maintain weight. Good luck with the 5X5, that's a solid program.

 

[ghettostudmuffin]

You might consider changing your whole mindset in regards to lifting.

You have 3 days a week required morning pt. Plus you probably will do some more on your own.

Why not change the style of your weight lifting entirely and turn it into circuit style with like no rest. If you want something that will get you into uber shape I can personally attest to circuit style trainining with no rest between sets as being brutally effective.

Weight goes down alot, but this is probably the most effective training at boosting cardio, flushing lactic acid rapidly and increasing muscular endurance with a side bonus of being more result producing than circuit style calisthenics.

Imagine your calisthenics doing 10 sets of pushup, pullup, situps, leg raises, dips with no rest between sets as you go through the circuit. That will jack your heart rate up big time.

Now imagine doing a circuit of squat, bench, row, situps. Let's just guess 135lbsx10 on the squat and 115x10 on the bench, 50-60x12 on the db and situps x25. Now do 10 sets of all that with no rest between exercises and no rest between each circuit of exercises.

If you could do that you would be in insane condition and I actually wouldn't consider that weak because that is packing a shit ton of work into a very short period of time. I know the last time I did 5x10 on squats with 145lbs after the main heavy sets that it gassed the crap out of me.

Now imagine doing that weight workout I listed...

I would tailor your lifting to benefit your pt fitness. Trying to build max strength regardless of what you think is the complete opposite of your pt training. All the running and calisthenics can actually shift your fiber dominance and the way your cns fires impulses. It's the exact opposite of strength training. Not only that, but it makes getting a caloric surplus difficult and building strength without enough cals to induce growth increase drastically slows the rate of strength gain in most cases especially when you have an opposing training style conflicting with it.

Do I think your goals are impossible? No. Do I think benching 300-315 and deadlifting 450 or 500 while maxing the pft is reasonable? Barely. Be honest with yourself and compare yourself to other genetically, much as I hate to say it.

There are guys that can do that. Alot of them typically are genetically above average as well. Most of the guys in boot camp that I remember were typically in the range of average. Very fit, but still in the average range. Maybe 1 in a couple hundred guys were what I would consider genetically superior. These were the guys with 6 packs that could do 100 pushups or hop onto the bench and do 225x15 and they didn't even specifically train to be capable of this.

I'll use me as an example. For building size and strength I am genetically above average. For endurance I'm in the middle of average, but with hard/consistent training I was able to get into the high average range of fitness(1.5 miles in 9 minutes or going for 10 mile jog).

When I was in bootcamp I could crank out 80+ pushups at will. I held the pushup position for nearly 20 minutes once. I had a pool of sweat about 3 feet in diameter underneath me. I wouldn't be surprised if I would have had trouble benching my bodyweight once either.

Anyhow, that's my thoughts on the subject. GL man.

 

[Tblock1]

You might consider changing your whole mindset in regards to lifting.

You have 3 days a week required morning pt. Plus you probably will do some more on your own.

Why not change the style of your weight lifting entirely and turn it into circuit style with like no rest. If you want something that will get you into uber shape I can personally attest to circuit style trainining with no rest between sets as being brutally effective.

Weight goes down alot, but this is probably the most effective training at boosting cardio, flushing lactic acid rapidly and increasing muscular endurance with a side bonus of being more result producing than circuit style calisthenics.

Imagine your calisthenics doing 10 sets of pushup, pullup, situps, leg raises, dips with no rest between sets as you go through the circuit. That will jack your heart rate up big time.

Now imagine doing a circuit of squat, bench, row, situps. Let's just guess 135lbsx10 on the squat and 115x10 on the bench, 50-60x12 on the db and situps x25. Now do 10 sets of all that with no rest between exercises and no rest between each circuit of exercises.

If you could do that you would be in insane condition and I actually wouldn't consider that weak because that is packing a shit ton of work into a very short period of time. I know the last time I did 5x10 on squats with 145lbs after the main heavy sets that it gassed the crap out of me.

Now imagine doing that weight workout I listed...

I would tailor your lifting to benefit your pt fitness. Trying to build max strength regardless of what you think is the complete opposite of your pt training. All the running and calisthenics can actually shift your fiber dominance and the way your cns fires impulses. It's the exact opposite of strength training. Not only that, but it makes getting a caloric surplus difficult and building strength without enough cals to induce growth increase drastically slows the rate of strength gain in most cases especially when you have an opposing training style conflicting with it.

Do I think your goals are impossible? No. Do I think benching 300-315 and deadlifting 450 or 500 while maxing the pft is reasonable? Barely. Be honest with yourself and compare yourself to other genetically, much as I hate to say it.

There are guys that can do that. Alot of them typically are genetically above average as well. Most of the guys in boot camp that I remember were typically in the range of average. Very fit, but still in the average range. Maybe 1 in a couple hundred guys were what I would consider genetically superior. These were the guys with 6 packs that could do 100 pushups or hop onto the bench and do 225x15 and they didn't even specifically train to be capable of this.

I'll use me as an example. For building size and strength I am genetically above average. For endurance I'm in the middle of average, but with hard/consistent training I was able to get into the high average range of fitness(1.5 miles in 9 minutes or going for 10 mile jog).

When I was in bootcamp I could crank out 80+ pushups at will. I held the pushup position for nearly 20 minutes once. I had a pool of sweat about 3 feet in diameter underneath me. I wouldn't be surprised if I would have had trouble benching my bodyweight once either.

Anyhow, that's my thoughts on the subject. GL man.

The thing is in regard to genetics I honestly think I have above average genetics for strength. I mean within 1 years of solid training I got to a 445x1 deadlift and later 405x5 and around a 275x1 deadlift, with 300x5 squat. That aint bad for 6-6'1 190 lbs. I would consider a 315 bench and 500 deadlift average at best for strength, and a 300 on the pft average at best for fitness. Here's how I think about it: I'm at a 291 out of 300 on the apft. I was at a 275 bench and 475 estimated 1rm deadlift. I just turned 18. Most of the lifters you see unless they have outstanding genetics are not that strong as teenagers but as soon as 18-25 hits they get jacked up. So basically I'm saying it shouldnt be hard to add 30 pounds to my bench and 25 pounds to my deadlift, while running 2 miles 24 seconds faster and busting out another 2 situps. However, I am back now so I'll probably have to add morel like 80 pounds to my bench and 90 pounds to my deadlift. That makes things harder.

However I love your idea of the circuit style lifting. I think I'm going to stick with the 5x5 for now, but soon I might start this:

MWF: morning pt and 5x5 in afternoon
Tu/Th: Tabata or fast circuit lifting
sa/su: run or pullups or rest

Thanks I really enjoy these discussions though and I appreciate all advice! Ghetto I think you should try the tabatas they can involve just about anything and are brutal fun!

Reminder to self: add wrist work in routine

 

[ghettostudmuffin]

You have made excellent progress in a year's training time. You are WAAAAY more advanced than I was at your age. It's not even close. I do keep forgetting you're only 18 so you still have filling out to do. You may be right that just as you naturally thicken up more that those numbers will come with it.

I wouldn't stress it too much.

I have heard about Tabata, but never seriously looked into it. I'll check it out. Right now my main stays are 5x5 variations and the current 5-3-1, but I am starting to broaden my training knowledge in regards to practical programs that work.

I'm actually tempted sometime in the future to run a Smolov squat cycle once just so I can say I did it. I hear it fuckin SUCKS, but will jack your squat up 1x like no other program.

P.S. Minor reality check for Tblock1. 300 bench and 500 deadlift are not average at best strength levels. For anyone with decent genetics that trains "soundly" aka 99% don't then those numbers are just decent. Keep in mind I have been lifting off and on for nearly 17 years. Almost as long as you have been alive and I would say the first 15 of those off and on years were training like a muscle mag retard with little to show for it. Walk into a typical Gold's Gym and just look around alot. RARELY will you see even decently built guys put up 300 or more on bench and even rarer to see someone deadlift 500 or more pounds.

300 bench and 500 dead in the competitive lifting world and elite athletes is average at best, but it's still significantly above your general gym rat and WAY WAAY above your average person that doesn't workout.

Anyhow, keep it going. Hopefully in a year or 2 you'll be posting logs benching 300+ and deadlifting 500+ weighing a solid 220 and can laugh at me when you announce your latest pft pr hah.

 

[Tblock1]

You have made excellent progress in a year's training time. You are WAAAAY more advanced than I was at your age. It's not even close. I do keep forgetting you're only 18 so you still have filling out to do. You may be right that just as you naturally thicken up more that those numbers will come with it.

I wouldn't stress it too much.

I have heard about Tabata, but never seriously looked into it. I'll check it out. Right now my main stays are 5x5 variations and the current 5-3-1, but I am starting to broaden my training knowledge in regards to practical programs that work.

I'm actually tempted sometime in the future to run a Smolov squat cycle once just so I can say I did it. I hear it fuckin SUCKS, but will jack your squat up 1x like no other program.

P.S. Minor reality check for Tblock1. 300 bench and 500 deadlift are not average at best strength levels. For anyone with decent genetics that trains "soundly" aka 99% don't then those numbers are just decent. Keep in mind I have been lifting off and on for nearly 17 years. Almost as long as you have been alive and I would say the first 15 of those off and on years were training like a muscle mag retard with little to show for it. Walk into a typical Gold's Gym and just look around alot. RARELY will you see even decently built guys put up 300 or more on bench and even rarer to see someone deadlift 500 or more pounds.

300 bench and 500 dead in the competitive lifting world and elite athletes is average at best, but it's still significantly above your general gym rat and WAY WAAY above your average person that doesn't workout.

Anyhow, keep it going. Hopefully in a year or 2 you'll be posting logs benching 300+ and deadlifting 500+ weighing a solid 220 and can laugh at me when you announce your latest pft pr hah.

But see that was my point. I'm not comparing myself to 300 pound powerlifters, but for someone of my weight and age who trains CORRECTLY a 315 bench and 500 deadlift are decent numbers but nothing special. Thanks a lot though ghetto I really appreciate you advice and encouragement. I love discussion like this I'm so glad I found ef I just don't have a ton of friends that are into good lifting

 

[miked8c]

On that note...

I have one friend who lifts like I do, who knows his ish and knows how to truly get big. Everyone else trains like a "muscle mag" retard, they do their curls for girls and try to pump up their arms that are attached to their skinny shoulders. This place is an oasis to me, filled with lifters who all share a common goal and are glad to help out. 95% of the kids I talk to don't know the most basic principles of lifting such as compounds or eat big get big, its ridonkulous. When my friends ask me my gym routine I dont even tell them what I honestly do cause they wont even get whyI do what I do.

 

[Tblock1]

Wednesday 9/15/10

Deadlift
5x135
5x205
5x250
5x290
1x345
1x385
1x405
0x425 (just wasnt feeling it today)
5x335

Military press
5x80
5x100
5x115
5x130

Pullups:
5 every 1:00 until failure:
got 8 sets

Comments: Good workout. I decided to try 405 just to make sure I could still hit it. The weights actually didn't feel too heavy. I would kill to be pulling 500 right now though

 

[miked8c]

Damn T-Block, deadlift was the one lift you had over me. I feel for you.

 

[Tblock1]

Damn T-Block, deadlift was the one lift you had over me. I feel for you.

oh I'm surprised I even got 405 man. I havent deadlifted since 8/24 (that's over 3 weeks! And since then I've been doing mostly cardio hardly any lifting, so evne though it seems weird I'm actually pleased that I still got 405. Plus 405 wasnt super super hard, I probably could have gotten 415 fresh

 

[miked8c]

Have you decided where your going to take your training from this point, PT or lifting?

 

[Tblock1]

Have you decided where your going to take your training from this point, PT or lifting?

Both. I'm going to do the 5x5 3 days a week and keep the conditioning 3 days plus likely tuesdays and thursdays.

 

[JDid23]

how you like ROTC tblock? don't worry about the deads- i'm sure your strength will come back sometime soon

 

[Tblock1]

how you like ROTC tblock? don't worry about the deads- i'm sure your strength will come back sometime soon

Thanks man I'm loving rotc! It's really fun and all the freshman are great guys. I got to miss classes 2 days ago to do a ropes course type thing and yesterday we did land navigation. The pt is good too I really am liking getting up early and I got a buzz cut too lol!

Friday 9/17/10

DB Row
5x45
5x55
5x65
5x75
3x90
8x65

Squat
135x5
165x5
195x5
230x3
forgot 165x8!

Bench
5x95
5x120
5x145
5x170
3x200
8x145

weightroom closed so I didnt do accessory work

Comments: Fun workout. One question: is it alright to not take much rest and work up a sweat since the weights are so light and it's early in the program?

 

[the.gladiator1987]

hey tblock ya its ok to do that, as long as u get the resps u are supposed to do then you are doing it right.

 

[Tblock1]

hey tblock ya its ok to do that, as long as u get the resps u are supposed to do then you are doing it right.

Sweet thanks man!

 

[Tblock1]

5X230 bench is pretty solid man

although feel sorry for ya with your deadlift strength loss sinc ei know loosing strength is the worst feeling,

but im sure your strength will come back fast,

however your deadlift is still solid despite the strength loss

Yeah I was doing 235x5 at my best and 445 deadlift and 300x5 squats. thanks though man I hope my strength will come back fast.

 

[Tblock1]

Monday 9/20/10

Squat (all sets x5)
110
145
170
200
230

Bench
100
125
150
175
200

DB Row
45
55
70
80
90

Weighted decline situps
1x10x25 (held over head)
2x10x55 held against chest

Comments: Good workout. Can't believe it but 200x5 bench felt semi hard!

 

[JDid23]

How do you plan on progressing with rows? I know this is obvious, but it's pretty damn hard to progress in 5 pound intervals every workout with DB Rows- you might plateau pretty quickly

 

[Tblock1]

How do you plan on progressing with rows? I know this is obvious, but it's pretty damn hard to progress in 5 pound intervals every workout with DB Rows- you might plateau pretty quickly

Yeah I did 90x5 last week too:

This week: 90x5
Next: 95x5
Next: 95x5
Next: 100x5
Next:100x5
then: 105x5

so basically 2.5 pounds a week or more like 5 pounds every 2 weeks. 90x5 is realy easy though so I got a ways to go before i plateau

 

[Tblock1]

it's not 2.5 lbs per week.... it's 5 lbs every 2 weeks. Maybe try doing 7-8 reps the second week with a given weight? Just a thought

yeah but I'm doing the 5x5 so I want to stick to that. When I said 2.5 lbs a week I was saying that is the equivalent increase if you know what I mean. That will work well (hopefully) because my body will have 2 weeks to adjust to the weight before bumping up. How goes your lifting jdid?

 

[JDid23]

it's not 2.5 lbs per week.... it's 5 lbs every 2 weeks. Maybe try doing 7-8 reps the second week with a given weight? Just a thought

 

[Tblock1]

9/22/10 Wednesday

Deadlift
135x5
215x5
255x5
300x5
340x5

Military press
80x5
100x5
115x5
130x5

Decline situps:
1x10x55
2x10x75

Comments: Enjoyable workout

 

[miked8c]

9/22/10 Wednesday

Deadlift
135x5
215x5
255x5
300x5
340x5

Military press
80x5
100x5
115x5
130x5

Decline situps:
1x10x55
2x10x75

Comments: Enjoyable workout

Wheres the squat? I know you hate squatting but its critical to the program.

 

[ghettostudmuffin]

Mid-week workout?

If you're doing the linear 5 then I personally don't think the mid-week squat is needed.

Both the 1st and 3rd squat workouts are solid enough.

The squats are sorta necessary on the dual factor version, but that's part of the regulating the volume and you drop those when you switch to the intensity phase if I remember right.

Squats ARE the program though.

 

[Tblock1]

Mid-week workout?

If you're doing the linear 5 then I personally don't think the mid-week squat is needed.

Both the 1st and 3rd squat workouts are solid enough.

The squats are sorta necessary on the dual factor version, but that's part of the regulating the volume and you drop those when you switch to the intensity phase if I remember right.

Squats ARE the program though.

Yeah I just dont see the point of doing such light squats...I'm curious though what is the point of the light squats midweek? Do they just accustom you cns to squats or what?

 

[miked8c]

Yeah I just dont see the point of doing such light squats...I'm curious though what is the point of the light squats midweek? Do they just accustom you cns to squats or what?

They are mad easy, just do them in 5 min. They expedite recovery by flushing out lactic acid from your heavy day, while not actually taxing your muscles to the point of them needing additional recovery.

 

[NBAfan#21]

Hey Tblock? what was your tested 5 rep max on deadlift at the start of this 5x5?

 

[Tblock1]

Hey Tblock? what was your tested 5 rep max on deadlift at the start of this 5x5?

i never tested my 5 rm man, but I used to pull 405x5 and now I can maybe pull 415x1 so I played i safe and put in low maxes for everything, I out in 405x1 on deads giving me a 5rm of 360x5.
How's your lifting going btw?

 

[ghettostudmuffin]

You're not actually flushing lactic acid out of your muscles on the light squat day because there isn't any. The body isn't that slow. That said, it's probably a combination of it being "some" amount of load placed on you which is good for building up training tolerance and for perfecting your technique.

 

[NBAfan#21]

i never tested my 5 rm man, but I used to pull 405x5 and now I can maybe pull 415x1 so I played i safe and put in low maxes for everything, I out in 405x1 on deads giving me a 5rm of 360x5.
How's your lifting going btw?

My lifting is going fine. I basically only concentrated on squats and deadlifts though. I didnt bench for more than a month so its probably even weaker than it used to be but i will test my maxes soon

 

[Tblock1]

Sunday 9/26/10

Squat (x5)
110
145
170
200
235x3
170x8

Bench (x5)
100
125
150
175
205x3
150x8

DB Row(x5)
45
55
70
80
95x3
70x8

Dips
1x8xbw
1x8x25
1x5x45

Alt curls
1x8x40 (hammer)
1x8x40 (1st 5 regular, last 3 hammer)
1x8x40 (hammer)

Comments: This is Friday's workout but I did it a little late missed Friday and Saturday. Went well but that wrist injury I had from cleans while back is coming back, it really hurt on curls

 

[Tblock1]

Friday 10/01/10 (should have been wednesday)

Deadlift
135x5
225x5
265x5
305x5
350x5

1 handed deadlift (used strap for both)
315x1 right hand( couldnt quite lockout)
315x1 left hand


Military press
100x5
120x5
135x5

Comments: Pressed on time, so I just did the basics. However this was a fun workout and it went well

 

[Tblock1]

Saturday 10/02/10

Squat (all x5)
115
145
175
205
240x3
175x8

Bench
100
130
155
180
210x3
155x8

DB row
45
60
70
80
95x3
70x8

Dips
1x8xbw
3x5x45

Comments: Fun workout. All the weight felt really light, which is great because last week I felt like they were feeling a little heavy.

 

[Tblock1]

Friday 10/8/10

Deadlift
225x5
270x5
315x5
360x6

1 handed: 315x1 with strap (left hand)

Military press
85x5
105x5
120x5
140x5

Burpees
1x50 (3:30 or so to finish)
1x15

some shrugs and other stuff

 

[Tblock1]

Saturday 10/9/10

Squat
1x5x45
1x5x135
1x5x210
1x3x245

Bench
1x5x135
1x5x185
1x3x215

Row
1x5x60
1x5x85
1x3x100

Comments: Only had 15 minutes to do this workout so I skipped the bottom sets and just kept it quick and hard. I also skipped the x8 sets for lack of time

 

[JDid23]

how were the rows man? why only 3 reps? keep up the good work can't wait to see where you are at the end of the program

 

[Tblock1]

how were the rows man? why only 3 reps? keep up the good work can't wait to see where you are at the end of the program

I love db rows man they are awesome! The reason I only did 3 reps is because it was friday....on friday it calls for 3 reps then monday I will do 5.

Hey but guys I have a big problem the db's at my gym at school only go to 100 lbs....and right now I could easily rep those. However I'm building up because of 5x5 but pretty soon I'm going to need the 105's.....

Does anyone know of a way to attach other db's? I used to just do like 3x20 lol at my old gym but I'd prefer not to do that

 

[ghettostudmuffin]

You could just consider doing more and more reps with the 100's. A deviation from the program like that won't hurt your progress.

That or you could do barbell rows.

 

[Tblock1]

thanks ghettostud I'm not a fan of barbell rows but I may have to do them

Sunday 10/10/10

Cardio: 20 minutes bike fairly hard
situps:
80 in 1:50 seconds!!!!!

Assuming I can do the same and keep the same pace I should get 87 on the pt test, getting me over 100 points on the test for situps!!!!!!!!!!!!!!!

 

[JDid23]

agreed with BB Rows. even if you're not a fan, it's going to be more advantageous in the long run

 

[the.gladiator1987]

dude just do bb rows, they will help your bench out big time

 

[oso0960]

Whats up Tblock, how light is the weight? I remember last your max on bench was ~265.

 

[Tblock1]

Whats up Tblock, how light is the weight? I remember last your max on bench was ~265.

Well I'm doing army rotc now so I've been focusing on endurance over strength and I lost a lot of bw over the summer. I'm gaining back the strength now and the endurance work paid off cuase I got a 291 out of 300 on my first apft test

How goes it with you?

Wednesday 10./13/10

Squat (only wrote top set)
5x245

Bench
5x215

DB Row
100x5

Comments: Would have liked 215x5 on bench to feel a little easier, I'm hoping I dont stall soon because it felt fairly hard.

 

[oso0960]

That's right, damn bro good job! I'm doing great, gaining weight is pretty tough to do with healthy food though... As with training, I think I've finally made a routine I love and will probably stick with for awhile. I haven't been on for a while because i've been so busy with school, but it's awesome to check up on you guys at EF every now and then and see where everybody is. What bodyweight did you drop down to?

 

[Tblock1]

Well I went from 195 to 182 or so. I was back up at 188 the other day and yesterday I weighed myself and I'm at 182 wtf wtf wtf!!!!!!!!!!!!!

10/16/10

Deadlift (top set only for all)
365x5

Military press
140x5

Comments: Kind of a crappy workout, I was dehydrated and only weighed 182 wtf? 365 and 140 both felt heavy, I really hope I dont stall Then after the workout I didnt get any food till 12 pm the next day....fuck.....

 

[Tblock1]

Saturday 10/16/10

The gym with real weights was closed so I had to go to the fitness center....damn it

DB bench press
1x5x50
1x3x65
Pushups in 2 minutes: 71 (bad.....lost some, hope this was just an off day)

Triceps rope pushdowns
3x10x60
1x25x30

A few wrist curls

Comments: Waste of time workout, damn gym

 

[JDid23]

too many crappy workouts bro... you gotta get your diet/motivation/whatever is fucking you up together and kill it next time. Every once in a while, a bad session is ok but if you're really not feeling well, it's probably best to take a day off and go hard the next day. This is especially true judging your last few workouts.

 

[Tblock1]

too many crappy workouts bro... you gotta get your diet/motivation/whatever is fucking you up together and kill it next time. Every once in a while, a bad session is ok but if you're really not feeling well, it's probably best to take a day off and go hard the next day. This is especially true judging your last few workouts.

I've only had two in a row, and the last one was only crappy because the gym I wanted to go too changed its hours. The actual workout I did was fine. The one before that was diet/too much nicotine before/tiredness.

The thing is with 5x5 it doesnt really matter as long as the sets get done

 

[miked8c]

Is that you in your avatar? If it is then you need to hit puberty baby face haha.

 

[Tblock1]

Is that you in your avatar? If it is then you need to hit puberty baby face haha.

how is that a baby face? I look nothing like a baby face

 

[miked8c]

Its the buzz cut, it cuts like 3 years of your face.

 

[Tblock1]

Its the buzz cut, it cuts like 3 years of your face.

lol! My hair is longer now, I really like it short though.

 

[miked8c]

Thats a sweet action shot though.

 

[Tblock1]

Thanks man! I have a few cool rotc ones like that, one with me rappelling, one jumping for a bar, and one with me holding a rocket launcher

 

[Tblock1]

Monday 10/18/10

I'm behind so this is my 3rd workout from last week

Squat
250x3
185x8

Bench
220x3
160x8

DB Row
105x5 (used a strap to attach another 5 to the hundred lol)
forgot to do the x8 set no!

BIG QUESTION: So I'm thinking not being consistent is really throwing me off. Today on bench I almost didnt get the 3rd rep of 220!!!!!!!!!!!!!! WTF!!!!! I dont know what to do because I should be doing 220x5 Tuesday or Wednesday????

 

[ghettostudmuffin]

It's probably either your calorie intake, activity level or both.

I personally have a hard time gaining strength consistently if I am working an overly-strenuous job or not getting in enough calories to gain.

5x5 works really well if you are getting plenty of calories and rest. Not sure how great it is if either of those aren't optimal.

You have to keep in mind that 5lbs a week gain is fast as fuck past the beginner stage and if you aren't eating to gain or on anabolics it can be difficult to push 5 more pounds every week.

I wouldn't stress it too much. Try to eat more.

 

[Tblock1]

Thanks! I have been trying to eat more but I'm only at 184 pounds in shoes so I've lost a lot. I think the morning pt and schedule has been getting to me. I am getting in great shape thought at least. So do you think I should attempt 220x5 on wed like the routine says or no?

 

[the.gladiator1987]

eat more bro, add some EVOO right before bed for an extra 300 cals. Add some almonds with yoiur meals for an extra 200 cals pre meal

 

[oso0960]

Thanks! I have been trying to eat more but I'm only at 184 pounds in shoes so I've lost a lot. I think the morning pt and schedule has been getting to me. I am getting in great shape thought at least. So do you think I should attempt 220x5 on wed like the routine says or no?

Hey buddy, when you stall you can try to increase reps instead of 5lbs each week. Like ghettostudmuffin said, 5lb weekly increases are pretty quick. So you got 220x3. Try for at least 220x4 next workout. You may just have had a bad workout.

 

[Tblock1]

Thanks guys much appreciated! I got 220x5 today

Wednesday 10/26/10

Bench (put bench first today, helped big time)
220x5 yes!

Squat
250x5

DB row
gym closed so I didnt even get top 2 sets

Comments: Great workout on bench, can't believe I got 220x5! The thing is I had a terrible day, hardly any sleep, hard morning pt, and still did good even though I missed lunch

 

[Tblock1]

Friday 10.22.10

Deadlift
375x3
375x2
375x2

So I ran out of time for military press. I used the wrong bar and it had zero grip on it, so I had to use straps after the 3 reps which is why I didnt get a straight 5. Got blood all over the straps though

http://icanhasimage.com/images/crk6645qzqj9fb3zvn1t.jpg

 

[the.gladiator1987]

Isnt that SL's pic???

Nice deadlifts, 315 was fuckin hard for me the other day lol. Good job on bench brah

 

[Tblock1]

Isnt that SL's pic???

Nice deadlifts, 315 was fuckin hard for me the other day lol. Good job on bench brah

Thanks man! No it's not his pic I actually posted this in his thread though

 

[ExtraMile]

when I click on that link it comes up with the image southernlord posted of his thumb after the high volume deadlift session. It comes up with a picture the same as the second image of the first post in his thread that he made....

 

[Tblock1]

whoops lol! I'm an idiot haha I was looking at his pic and copied and pasted the link for that instead of mine. Here you go:
http://i601.photobucket.com/albums/tt100/knivesforfun/Fitness/Snapshot_20101022.jpg

It doesnt look that great but I assure you it was bleeding pretty good and hurt bad

 

[miked8c]

That just gave me an erection.

 

[Tblock1]

That just gave me an erection.

lol haha! They have these power clean bars and I decided to use them for the day....bad choice. Not only could I not get my 5 reps at 375 it cuts my hand up....oh well it was badass with blood all over the strap and all

 

[Tblock1]

Tuesday 10/26/10

Squat
260x3

Bench
225x3

DB Row
100x5

Comments: Bench 225x3 was really hard again. I hope I can get 225x5 next.....



Wednesday 10/27/10

Deadlift
380x4

Military press
135x5

Comments: Couldnt get 5th rep of 380

Excuses:

1) Only got 2 hours sleep and had morning pt this morning
2) deadlifted on friday, probably too soon
3) that big cut in my hand made it super hard to grip the bar

As for military press, its been 2 weeks since I pressed last and I wanted to go back a little instead of trying 1x5x145

 

[Tblock1]

Friday 10/29/10

Benchx5
115
140
170
200
225

Squat
130
160
195
225
260

Burpees: 50 in 3:42

Comments: Im back home this weekend, so this workout was at my old gym. Bench went well, I could barely get 225x3 the other day. I'm tempted to think that maybe the weights at my old gym are a little lighter, but the exact same thing happened before, where I could barely do 220x3 then 2 days later I got 220x5, so idk. Ididnt do db rows because my old gym doesnt have heavy enough db's. Burpees were hard but fun as always (ha)

Also, have a new avatar picture. Check my profile for the bigger version it's pretty cool

 

[ghettostudmuffin]

Lol. I look at that picture and one phrase comes to mind.

GO JOE!

 

[Tblock1]

Lol. I look at that picture and one phrase comes to mind.

GO JOE!

Thanks man haha!

Saturday 10/30/10

Burpees:

50 in 3:19

2 minute rest

25 in 1:34

Comments: Fun stuff next workout I'm going to try and get 50 in under 3

 

[Tblock1]

Sunday 10/31/10

Bench (x5 unless noted)
115
140
170
200
230x3
170x8

Squat (same as above)
130
160
195
225
265x3
195x8

Comments: Good stuff. Now that I have an ipod it really helps keep my workouts more focused and intense.

 

[NBAfan#21]

Sunday 10/31/10

Bench (x5 unless noted)
115
140
170
200
230x3
170x8

Squat (same as above)
130
160
195
225
265x3
195x8

Comments: Good stuff. Now that I have an ipod it really helps keep my workouts more focused and intense.

good work. How did that 230 x 3 felt for the bench press? Was it heavy or did it go smooth?

 

[Tblock1]

good work. How did that 230 x 3 felt for the bench press? Was it heavy or did it go smooth?

well its weird because every 3rd workout (the ones where i do sets of 3) it feels heavy as shit, but then i manage to do it for 5. Like 215x3 felt heavy, then i got it for 5. Then 220x3, then 5. etc. 225x3 was literally my max, i barely put up the 3rd. Then I got 5 2 days later...... Whatever I'll take it haha

 

[miked8c]

Its your mindset, subconsciously you knoe you only need 3 reps so you don't put in as much effort. Whereas subconsciously on your heavy day whether you like it or not you will be pushing yourself much harder to get the weight. I went through the same ish.

 

[Tblock1]

Its your mindset, subconsciously you knoe you only need 3 reps so you don't put in as much effort. Whereas subconsciously on your heavy day whether you like it or not you will be pushing yourself much harder to get the weight. I went through the same ish.

Dude.....that makes a lot of since you are right. I hadnt though of that. The last 2 reps on the set of 5 are always a bitch

 

[the.gladiator1987]

im the same way, 3 reps were hard but id always get the 5. Yoiu think ur gonna get 230x5 tcock?