Today's 5 x 5 workout and some fun facts

[Jim Ouini]

Wk 3 Day 3
BW after workout = 197

Squat
Warmup to 315 x 5

My knee and right quad really hurt even warming up. I took it really slow being mindful to stop as soon as I felt any pain. Luckily, it seemed to lessen as I got heavier. Still, I wasn't able to go past parallel so they were actually pretty easy.

Bench
Warmup to 245 x 5 x 5

Tough 5 sets, especially 4th and 5th set. Had to grind em out but happy I got 'em.

Clean Pull Low
Warmup to 245 x 5 x 5

Felt good. Tired, though. I need the weekend to recuperate

Note: A first! Someone asked me for a spot on the leg press. Well not really a spot he wanted a 'lift off'. He must've seen the quizzical look on my face so he explained that '6 plates is my max' and to just push with my hands on the platform to 'get it going'.

 

[Madcow2]

Looks like it's going great. That bodyweight sure did jump up nicely once you pegged the diet snafu and the lifts are nice and solid. If you start getting too fat, you know to cut back a bit. I wouldn't do it previous to deloading and the next period though, those extra calories might find their way into some muscle yet.

One word of caution. You are loading fairly heavily with an injury. Really watch the squats and use good judgement. It's not worth getting sidelined for months.

 

[Jim Ouini]

Looks like it's going great. That bodyweight sure did jump up nicely once you pegged the diet snafu and the lifts are nice and solid. If you start getting too fat, you know to cut back a bit. I wouldn't do it previous to deloading and the next period though, those extra calories might find their way into some muscle yet.

Yep weight still going up even in the volume phase, so I can't wait for the unloading/intensity. Actually there is a bit of chub around the midsection...I figured it goes with the territory at this stage of the game. It'll be failry easy with my puny appetite to cut back the cals, so I'm feelling OK about it.

One word of caution. You are loading fairly heavily with an injury. Really watch the squats and use good judgement. It's not worth getting sidelined for months.

Yep that thought crossed my mind as I got under the bar...it's hard to turn away a workout due to a bit of pain though because of where you are in a cycle (at least for me).

But I know it's either lose 3 wks of work or be sidelined for longer

 

[Jim Ouini]

Wk 4 Day 1
BW after workout = 195

Squat
Warmup to 315 x 5 x 5

I wore a neoprene sleeve on my left knee; don't know if it helped but it did keep it nice and warm. Again, only able to go to parallel so these weren't too hard.

Actually this is more like my first run through of the 5 x 5 in terms of weights and form...so I haven't exactly built upon it or progressed much since then because I wanted to do full squats this cycle.

Unfortunately my knee pain put a stop to that. Hopefully this lack of progression doesn't negatively affect my results.

Bench
Warmup to 265 x 5 (failed on 4 rep).

Got help on last 2. 4th was grinding up, 5th I almost lost a molar

Clean Pull
Warmup to 280 x 5

 

[blut wump]

I twisted my knee over the weekend at the end of week3 on my previous run and knew that squats were no longer an option at all so just went straight into deload. It just means that I missed an intensity phase and didn't get the week4 of loading but the loading over the first phase still gives benefits. If you are able to recover within a couple of weeks than you can dive straight back into another run feeling completely fresh and already reasonably conditioned or do a short intensity run and then restart.

Look at it this way: with the knee pain you're maybe not loading this week on the squats, anyway, and the sooner it's resting the sooner it'll be healed and ready to go again and, this next time through, the knees will be better used to deepsquatting.

Then again, I don't want to be throwing negative vibes at you. If you're still getting worthwhile squats out then it might be better to tough the week out and go into the 2x per week deload and play it by ear (or knee). Especially so if you can switch over to wide box squats as your main Monday squat to help keep stress away from your knees.

 

[Jim Ouini]

If you're still getting worthwhile squats out then it might be better to tough the week out and go into the 2x per week deload and play it by ear (or knee). Especially so if you can switch over to wide box squats as your main Monday squat to help keep stress away from your knees.

Thanks for the good advice, I hadn't even considered dropping the 4th week.

My knee feels 'OK' and I can get through my squats alright so I'll trudge on for 2 more workouts.

But will probably do the 2x deload as you suggest. I think I'm about ready for it - sleeping a lot, feel like I'm dragging my body around etc etc

 

[Jim Ouini]

Wk 4 Day 2
BW after workout = 198
Workout time = 2.5hrs

Box squats
Warmup to 245 x 5 x 5

A buddy of mine showed up and said he was squatting today with his new 'sit back on the toilet' technique. So I sugggested he box squat with me; it helped to have a partner, except after a set I'd be tired and bleeding and sweating; after his sets he'd shout 'I love it!'

Dead (sumo)
Warmup to 365 x 5 x 5

Well I don't know if I'm stronger or if I'm just working harder this time around, but this was my Wk 9 3 x 3 max. But since 335 was hard but doable last week I gave it a go. Plus I want to build up to a 405 attempt in Wk 8 or 9.

First time I've felt a sticking point at lockout, usually once I get it past my knees it's pretty easy. So this was a good weight, happy with 5 x 5 here but they were HARD.

Afterwards, I've never begged off a workout that I can remember but I seriously just wanted to go home after deads and curl up in the fetal position.

Push Press
Warmup to 135 x 5 x 5

Actually decent this time. Not sure why.

Pullups
35 x 5 x 3, BW x 5 x 2

Wore a neoprene sleeve on the left elbow which has been giving me problems for months on weighted pullups. I think it helped, well at least my elbow, pullups are still hard now that I'm heavier. I seem to hit the wall at 3 reps regardless of the weight.

Euphoric that Wk 5 is around the corner.

 

[Madcow2]

Nice deads. Even better considering you squatted 9125 total pounds (365x5x5) beforehand and still matched the previous 3x3 best (without squatting I believe - you did the 3x per week intensity/deload from what I recall?).

Weighted pullups aren't worth your elbow. Lay off and let it heal for a bit. It will be guaranteed to get worse if you keep pounding on it (overuse injury or similar). Switch your grip to chins or some such if that helps and just do bodyweight for a few sets. Even pulldowns are fine (this is is when machines come in handy) change grip for this too.

 

[Jim Ouini]

Nice deads. Even better considering you squatted 9125 total pounds (365x5x5) beforehand and still matched the previous 3x3 best (without squatting I believe - you did the 3x per week intensity/deload from what I recall?).

Thanks! But actually I only squatted 245 x 5 x 5 off a box today, but yeah I am quite pleased I matched my Wk 9 3 x 3 PR (no squat back then; did the 3x week intensity/deload but spread it out over several weeks)

Weighted pullups aren't worth your elbow. Lay off and let it heal for a bit. It will be guaranteed to get worse if you keep pounding on it (overuse injury or similar). Switch your grip to chins or some such if that helps and just do bodyweight for a few sets. Even pulldowns are fine (this is is when machines come in handy) change grip for this too.

Thanks for the advice. I did take solace in the fact that I think you said pullups weren't critical to the success of the program.

I think I'll do chins from here on in since they are a bit easier on the 'bow. Will give me some more bicep work too

 

[Madcow2]

Thanks! But actually I only squatted 245 x 5 x 5 off a box today, but yeah I am quite pleased I matched my Wk 9 3 x 3 PR (no squat back then; did the 3x week intensity/deload but spread it out over several weeks)

Nah, I take the compliment back. LOL . It's still A LOT of work pre-deadlift. You don't squat 5x5 with any reasonable weight and not deal with some fatigue so that should still be something to keep you pumped as 365x5x5 is a heck of a lot more than 3x3 - 9 reps vs. 25 if you want to look at it that way or a bit shy of 200% more work.