SJACKAL's 5X5 Training Journal

[SJACKAL]

This is a continuation from my Starting Strength journal:
http://forum.bodybuilding.com/showth...1727281&page=4
and before that (also Starting Strength):
http://forum.bodybuilding.com/showth...=933545&page=6
In other words I have been on Starting Strength about 8 months already, albeit some minor deviation/disruption here and there along the way.

PROGRAM

Now I am doing Bill Starr's 5X5 Program, Linear Version for Intermediate Lifters, from Madcow's website.

http://www.geocities.com/elitemadcow...Linear_5x5.htm

There are some changes because due to my working shift system, I would not be following the normal Mon Wed Fri program but rather I will be working out one day on, one day off. There is no Sat and Sun offs for me. I will skip a training day and treat it as off days whenever I feel burned out. My plan is to stick to this program for 8 weeks, so if its too hard for me I figure 8 weeks would probably be about the time before I need to reset, deload or change program.

The original program is more or less built around a light/medium/heavy days type of system with Wednesday being the light day to aid recovery and there are more assistance work for Friday coz Saturday and Sunday are off days. But training one day on one day off I need the work volume to be a bit more balanced out so I decided to switch Friday's assistance work to Wednesday. I also switched Wednesday's Squats to Front Squats and sit ups to hanging leg raise. So the program will look like this:

Workout A
Squat 5X5 (Ramping weight to top set of 5 using Workout C's weight for the triple)
Bench 5X5 (Ramping weight to top set of 5 using Workout C's weight for the triple)
Row 5X5 (Ramping weight to top set of 5 using Workout C's weight for the triple)
Hyperextension 2X10
Weighted Declined Crunches 4X10

Workout B
Front Squat 4X5 (1st 3 sets are the same as Workout A, the 4th set is repeating the 3rd set again)
Press 4X5 (Ramping weight to top set of 5)
Deadlift 4X5 (Ramping weight to top set of 5)
Dips 4X8
Barbell Curls 3X8
Triceps Extensions 3X8

Workout C
Squat 4X5, 1X3, 1X8 (First 4 sets are the same as Workout A, then a new PR triple, then a backoff set of 8 using weight from 3rd set)
Bench 4X5, 1X3, 1X8 (First 4 sets are the same as Workout A, then a new PR triple, then a backoff set of 8 using weight from 3rd set)
Row 4X5, 1X3, 1X8 (First 4 sets are the same as Workout A, then a new PR triple, then a backoff set of 8 using weight from 3rd set)
Weighted Leg Raise 2X10

GOAL

My goal is to cut down on body fat and at the same time continue to gain strength. I don't think I am planning to get bodybuilding ripped or shredded or whatever yet, its just that I am getting too fat from my out of control bulk and hence I need to get back in shape again to look athletic. I also need to pass a fitness test by this year which involves running, I can't run very fast if I am a fat boy.

CARDIO

Thus I will be doing low intensity cardiovascular exercises (mainly running), on the evenings of the non weight training days and I think most of the time it would be running. I probably will start with 20 mins durations and gradually increase to 30 mins. As I plan to do this program for 8 weeks, the cardio progression plan will be:

Week 1 - 20min, once every 4 days
Week 2 - 30min, once every 4 days
Week 3 - 20min, once every 2 days
Week 4 - 30min, once every 2 days

Week 5 - 20min, once every 4 days
Week 6 - 20min, once every 2 days
Week 7 - 30min, once every 4 days
Week 8 - 30min, once every 2 days

The volume gradually increase over 4 weeks and on week 5 it becomes easy again so that its less likely to affect setting PRs for the weight training on week 5, and then on it increases gradually alongside with the weight training and hopefully adaption would be easy.

My current 5RM are as follows:
Squat 100kg
Bench 75kg
Row 65kg
Deadlift 120kg
Press 55kg
Front Squat 75kg
Except for the deadlift, the numbers are 5RM for 3 sets, so for one set I probably have a higher 5RM but I am going to be conservative because I am planning to reach my 5RM on week 4, instead of week 6 which Madcow recommended if one is dieting.

My current stats measured on 11/06/2007 morning on empty stomach are as follows:
Bodyweight - 200lbs
Body fat - about 25%
Waist size - 37" (Measured 2" below navel with air breathed out)
Body fat percentage measured using Accufitness FatTrack Gold digital calipers, either is not very accurate, or I don't know how to use it skillfully, I get varying results from 20% to 25%. So I am going to treat it as 25%. I am also glad its not 30% as I previously assumed.

[SJACKAL]

Here's my diet and supplementation plan, actually my life plan for 2 months and I hope I will have the mental strength to stick to it and be strict.

DAY 1 (WORKING DAY SHIFT)

0530hrs Wake up from sleep.

0600hrs
Food: 1 cup oats 7 egg whites, 3 egg yolks, 1 large or 2 small banana, 1 tablespoon of raisins.
Supplement: Creatine Monohydrate, Glucosamine/Chrondroitin/MSM, GNC Megamen Multivitamin and Minerals, Flaxseed oil, CLA.

0630hrs Left for work.

0900hrs
Food: Mutton, beef liver, vegetables, rice.

1200hrs
Food: Protein shake (of Whey Protein Isolate, milk, oats & peanut butter).

1500hrs
Food: Protein shake (of Whey Protein Isolate, milk, oats & peanut butter)
Supplement: Glucosamine/Chrondroitin/MSM, Vitamin C, Vitamin E, Chromium Picolinate, Fish Oil, CLA.

1800hrs
Food: Promax Protein Bar.

2000hrs
Food: Protein shake (of Whey Protein Isolate, milk, oats & peanut butter).

2200hrs Back from work. Cardiovascular Training.
Supplement: 5gm BCAA & 5gm L-Glutamine pre-workout.

2300hrs
Supplement: ZMA.

2330hrs
Food: Whey Protein Isolate, soy milk, 3 slices cheese.
Supplement: Glucosamine/Chrondroitin/MSM, Vitamin C, Vitamin E, Fish Oil, CLA.

2400hrs Sleep.
Supplement: Sometimes Melatonin.

DAY 2 (WORKING NIGHT SHIFT)

0730hrs Wake up from sleep.

0800hrs
Food: 1 cup oats 7 egg whites, 3 egg yolks, 1 large or 2 small banana, 1 tablespoon of raisins.
Supplement: Creatine Monohydrate, Glucosamine/Chrondroitin/MSM, GNC Megamen Multivitamin and Minerals, Flaxseed oil, CLA.

1000hrs Weight Training.
Supplement: 5gm BCAA & 5gm L-Glutamine during workout.

1200hrs
Food: Post Workout shake (of Whey Protein Isolate, Milo, Soy Milk)
Supplement: Creatine Monohydrate, Glucosamine/Chrondroitin/MSM, Vitamin C, Vitamin E, Chromium Picolinate, Flaxseed oil, CLA

1300hrs
Food: Fish/chicken/pork, vegetables, rice.

1400hrs Sleep.

1700hrs Wake up from sleep.
Food: Fish/chicken/pork, vegetables, rice.

1830hrs Left for work

2000hrs
Food: Protein shake (of Whey Protein Isolate, milk, oats & peanut butter).

2300hrs
Food: Fish, Rice / Pork, noodle (Asian pasta)

DAY 3 (AT WORK NIGHT SHIFT)

0300hrs
Food: Protein shake (of Whey Protein Isolate, milk, oats & peanut butter)
Supplement: Glucosamine/Chrondroitin/MSM, Vitamin C, Vitamin E, Chromium Picolinate, Fish Oil, CLA.

0600hrs
Food: Protein shake (of Whey Protein Isolate, milk, oats & peanut butter)

0700hrs
Food: Promax Protein bar / soy curd.

1000hrs Back from work.

1100hrs
Food: Soy milk, 3 slices cheese.
Supplement: Glucosamine/Chrondroitin/MSM, GNC Megamen Multivitamin and Minerals, Flaxseed oil, CLA.

1130hrs Sleep
Supplement: Sometimes Melatonin.

1500hrs If awaken from sleep, eat and try to sleep again.
Food: Whey Protein Isolate, soy milk.

1800hrs Wake up from sleep.

1900hrs
Food: Fish/chicken/pork, vegetables, rice.

2100hrs Cardiovascular Training.
Supplement: 5gm BCAA & 5gm L-Glutamine pre-workout.

2200hrs
Supplement: ZMA.

2230hrs
Food: Whey Protein Isolate, soy milk, 3 slices cheese.
Supplement: Glucosamine/Chrondroitin/MSM, Vitamin C, Vitamin E, Fish Oil, CLA.

2300hrs Sleep.

DAY 4 (OFF DAY FROM WORK)

0730hrs Wake up from sleep.

0800hrs
Food: 1 cup oats 7 egg whites, 3 egg yolks, 1 large or 2 small banana, 1 tablespoon of raisins.
Supplement: Creatine Monohydrate, Glucosamine/Chrondroitin/MSM, GNC Megamen Multivitamin and Minerals, Flaxseed oil, CLA.

1000hrs Weight Training.
Supplement: 5gm BCAA & 5gm L-Glutamine during workout.

1200hrs
Food: Post Workout shake (of Whey Protein Isolate, Milo, Soy Milk)
Supplement: Creatine Monohydrate, Glucosamine/Chrondroitin/MSM, Vitamin C, Vitamin E, Chromium Picolinate, Flaxseed oil, CLA.

1300hrs
Food: Fish/chicken/pork, vegetables, rice.

1400hrs Sleep.

1530hrs Wake up from sleep.

1600hrs
Food: Beef, rice.

1900hrs
Food: Fish/chicken/pork, vegetables, rice.

2200hrs
Supplement: ZMA.

2230hrs
Food: Soy milk, 3 slices cheese.
Supplement: Glucosamine/Chrondroitin/MSM, Vitamin C, Vitamin E, Fish Oil, CLA.

2300hrs Sleep.
Supplement: Sometimes Melatonin.


I will be gradually cutting down the amount of rice over the 8 weeks, going by feel and how I perform during training. I also would probably coincides the 'cheat days' with the non-training days which I would be inserting into the program every once in a while to avoid overtraining.

[Dave76]

I like the plan! subscribed.

[Andalite]

Originally Posted by Dave76

I like the plan! subscribed.

x2

[Lifting N Tx]

Looks well thought out. I agree with Dave and Andalite.

Originally Posted by SJACKAL

Workout B
Front Squat 4X5 (1st 3 sets are the same as Workout A, the 4th set is repeating the 3rd set again)

I think this is a cut and paste and you just forgot to change the wording, as you probably won't be able to use the same weight as workout A which is using back squats. You want the Wednesday squat workout to be a lighter recovery workout.

Moderate cardio on off days should be ok. I would suggest being somewhat conservative in estimating maxes and in your ramp up to them. Since you're trying to cut some fat and also having one less rest day per week, you don't want to be too aggressive. However, you've just come from Starting Strength, where you try to bump the weights every workout, so maybe it won't be a problem for you.

Anyway, it should be a good program for you, and I'll plan on following your progress. Good luck!

[SJACKAL]

Originally Posted by Andalite

x2

Thanx Andalite and Dave!

I thought of it for a while and if you remember I was wondering why 5X5 Intermediate should come before TM, and I eventually agreed that Andalite is right in the order of progression.

Starting Strength > Starr 5X5 intermediate > Texas Method > Starr 5X5 Advanced

IMHO, its because the 5X5 intermediate program is a bit more simpler than TM, beginners needs a simple and more direct progression.

[SJACKAL]

Originally Posted by Lifting N Tx

Looks well thought out. I agree with Dave and Andalite.


I think this is a cut and paste and you just forgot to change the wording, as you probably won't be able to use the same weight as workout A which is using back squats. You want the Wednesday squat workout to be a lighter recovery workout.

Moderate cardio on off days should be ok. I would suggest being somewhat conservative in estimating maxes and in your ramp up to them. Since you're trying to cut some fat and also having one less rest day per week, you don't want to be too aggressive. However, you've just come from Starting Strength, where you try to bump the weights every workout, so maybe it won't be a problem for you.

Anyway, it should be a good program for you, and I'll plan on following your progress. Good luck!

You are sharp! Thank you! Indeed I was wondering about that, coz my Front squat is 75% of my back squat. I guess I will drop about 10kg from the Excel chart's projected numbers per set.

[proud heritage]

hey man,looks like a great plan,but i think Liftin N Tx,is right about wed being a recovery workout,you do need to be "somewhat" concervative with you're maxes when trying to cut,you definately dont want an injury.I only have one question,what is mutton?lol

[SJACKAL]

Originally Posted by proud heritage

hey man,looks like a great plan,but i think Liftin N Tx,is right about wed being a recovery workout,you do need to be "somewhat" concervative with you're maxes when trying to cut,you definately dont want an injury.I only have one question,what is mutton?lol

Red meat, of lamb, sheep.

[SJACKAL]

Originally Posted by SJACKAL

CARDIO

Thus I will be doing low intensity cardiovascular exercises (mainly running), on the evenings of the non weight training days and I think most of the time it would be running. I probably will start with 20 mins durations and gradually increase to 30 mins. As I plan to do this program for 8 weeks, the cardio progression plan will be:

Week 1 - 20min, once every 4 days
Week 2 - 30min, once every 4 days
Week 3 - 20min, once every 2 days
Week 4 - 30min, once every 2 days

Week 5 - 20min, once every 4 days
Week 6 - 20min, once every 2 days
Week 7 - 30min, once every 4 days
Week 8 - 30min, once every 2 days

The volume gradually increase over 4 weeks and on week 5 it becomes easy again so that its less likely to affect setting PRs for the weight training on week 5, and then on it increases gradually alongside with the weight training and hopefully adaption would be easy.

Well I just realised some error here, my lifting 'week' is only 6 days and my cardio 'week' was planned for 8 days. But I guess it will more or less even out with the non-lifting days or 'easy days' I would be inserting here and there. So I guess its ok.

[SJACKAL]

Date/Time - 12/06/2007 @0725hrs to 0745hrs.
Location - Neighbourhood Park Running Track.

Cardiovascular Training

20 mins running, 2.5km.

Notes: Work starts later today so I get to do the cardio before breakfast thingy. Put on a pair of neoprene knee sleeves to keep my knees warm. I am slower than a couple of fat, middle-aged housewives.

[SJACKAL]

By the way I am experiencing a right shoulder pain. I think its from the Overhead squats workout yesterday. Applying Tiger Balm plaster to it, hope it clears by tomorrow.

[SJACKAL]

Shoulder pain gone this morning. I am glad it won't be affecting my workout today.

[SJACKAL]

Date/Time - 13/06/2007 @0945hrs to 1100hrs
Gym - HGCF

Work Out A

Squat 5X5 @45, 57.5, 70, 80, 92.5kg
Bench 5X5 @35, 42.5, 52.5, 60, 70kg
Row 5X5 @30, 37.5, 45, 52.5, 60kg
Hyperextensions 2X10 @bodyweight
Weighted Declined Crunches 4X10 @8.75kg

Notes:

Not an easy workout, but don't feel hard either. Bench Press last set rep speed was slow. Squats and rows were ok though. Steve and Chris were right about being conservative about the 5RMs. I was thinking today should be rather easy since its the first week, but it doesn't feel so due to my bench press performance, maybe its because I have been lazying for sometime. Also, for weighted decline crunches 8.75kg is too much, I overestimated myself. First 2 sets were easy, but it got hard at 3rd set and very hard at the 4th. Next workout I should drop it to 5kg.

[SJACKAL]

Been experiencing a pain on my left ankle inner side. I think its due to the recent running sessions. Such always happens when I starts running training.

[SJACKAL]

I will be moving the flaxseed oil post workout to a meal later. Also, I forgot to take creatine on day 3, so I will be adding it.

Also, some interesting facts about my post workout shake:

Post Workout Shake (of 1 scoop Whey Protein Isolate, 2 scoop Milo powder, 250ml Soy Milk)
Protein 42g, Carb 53g, Fat 13g. The ratio: 3:4:1

And the 1litre protein shake which I lug around in a thermoflask whole day to split into three meals:

Protein shake (of 2 scoop Whey Protein Isolate, 1 litre low fat milk, 2 scoops oats & 2 tablespoon peanut butter)
Protein 117g, Carb 100g, Fat 31g. The ratio is: 4:3:1

[SJACKAL]

DAY 1 (WORKING DAY SHIFT)

0530hrs Wake up from sleep.

0600hrs
Food: 1 cup oats 7 egg whites, 3 egg yolks, 1 large or 2 small banana, 1 tablespoon of raisins.
Supplement: Creatine Monohydrate, Glucosamine/Chrondroitin/MSM, GNC Megamen Multivitamin and Minerals, Flaxseed oil, CLA.

0630hrs Left for work.

0900hrs
Food: Mutton, beef liver, vegetables, rice.

1200hrs
Food: Protein shake (of Whey Protein Isolate, milk, oats & peanut butter).

1500hrs
Food: Protein shake (of Whey Protein Isolate, milk, oats & peanut butter)
Supplement: Glucosamine/Chrondroitin/MSM, Vitamin C, Vitamin E, Chromium Picolinate, Fish Oil, CLA.

1800hrs
Food: Promax Protein Bar.

2000hrs
Food: Protein shake (of Whey Protein Isolate, milk, oats & peanut butter).

2200hrs Back from work. Cardiovascular Training.
Supplement: 5gm BCAA & 5gm L-Glutamine pre-workout.

2300hrs
Supplement: ZMA.

2330hrs
Food: Whey Protein Isolate, soy milk, 3 slices cheese.
Supplement: Glucosamine/Chrondroitin/MSM, Vitamin C, Vitamin E, Fish Oil, CLA.

2400hrs Sleep.
Supplement: Sometimes Melatonin.

DAY 2 (WORKING NIGHT SHIFT)

0730hrs Wake up from sleep.

0800hrs
Food: 1 cup oats 7 egg whites, 3 egg yolks, 1 large or 2 small banana, 1 tablespoon of raisins.
Supplement: Creatine Monohydrate, Glucosamine/Chrondroitin/MSM, GNC Megamen Multivitamin and Minerals, Flaxseed oil, CLA.

1000hrs Weight Training.
Supplement: 5gm BCAA & 5gm L-Glutamine during workout.

1200hrs
Food: Post Workout shake (of Whey Protein Isolate, Milo, Soy Milk)
Supplement: Creatine Monohydrate, Glucosamine/Chrondroitin/MSM, Vitamin C, Vitamin E, Chromium Picolinate, CLA.

1300hrs
Food: Fish/chicken/pork, vegetables, rice.
Supplement: Flaxseed oil.

1400hrs Sleep.

1700hrs Wake up from sleep.
Food: Fish/chicken/pork, vegetables, rice.

1830hrs Left for work.

2000hrs
Food: Protein shake (of Whey Protein Isolate, milk, oats & peanut butter).

2300hrs
Food: Fish, Rice / Pork, noodle (Asian pasta)

DAY 3 (AT WORK NIGHT SHIFT)

0300hrs
Food: Protein shake (of Whey Protein Isolate, milk, oats & peanut butter)
Supplement: Glucosamine/Chrondroitin/MSM, Vitamin C, Vitamin E, Chromium Picolinate, Fish Oil, CLA.

0600hrs
Food: Protein shake (of Whey Protein Isolate, milk, oats & peanut butter)

0700hrs
Food: Promax Protein bar / soy curd.

1000hrs Back from work.

1100hrs
Food: Soy milk, 3 slices cheese.
Supplement: Creatine Monohydrate, Glucosamine/Chrondroitin/MSM, GNC Megamen Multivitamin and Minerals, Flaxseed oil, CLA.

1130hrs Sleep.
Supplement: Sometimes Melatonin.

1500hrs If awaken from sleep, eat and try to sleep again.
Food: Whey Protein Isolate, soy milk.

1800hrs Wake up from sleep.

1900hrs
Food: Fish/chicken/pork, vegetables, rice.

2100hrs Cardiovascular Training.
Supplement: 5gm BCAA & 5gm L-Glutamine pre-workout.

2200hrs
Supplement: ZMA.

2230hrs
Food: Whey Protein Isolate, soy milk, 3 slices cheese.
Supplement: Glucosamine/Chrondroitin/MSM, Vitamin C, Vitamin E, Fish Oil, CLA.

2300hrs Sleep.

DAY 4 (OFF DAY FROM WORK)

0730hrs Wake up from sleep.

0800hrs
Food: 1 cup oats 7 egg whites, 3 egg yolks, 1 large or 2 small banana, 1 tablespoon of raisins.
Supplement: Creatine Monohydrate, Glucosamine/Chrondroitin/MSM, GNC Megamen Multivitamin and Minerals, Flaxseed oil, CLA.

1000hrs Weight Training.
Supplement: 5gm BCAA & 5gm L-Glutamine during workout.

1200hrs
Food: Post Workout shake (of Whey Protein Isolate, Milo, Soy Milk)
Supplement: Creatine Monohydrate, Glucosamine/Chrondroitin/MSM, Vitamin C, Vitamin E, Chromium Picolinate, CLA.

1300hrs
Food: Fish/chicken/pork, vegetables, rice.
Supplement: Flaxseed oil.

1400hrs Sleep.

1530hrs Wake up from sleep.

1600hrs
Food: Beef, rice.

1900hrs
Food: Fish/chicken/pork, vegetables, rice.

2200hrs
Supplement: ZMA.

2230hrs
Food: Soy milk, 3 slices cheese.
Supplement: Glucosamine/Chrondroitin/MSM, Vitamin C, Vitamin E, Fish Oil, CLA.

2300hrs Sleep.
Supplement: Sometimes Melatonin.

[SJACKAL]

Decided not to do Front squats, I will stick to the original program. Main reason is that its hard to determine the correct weight coz its a different exercise, so I will stick to the original program and let the Excel spreadsheet take care of the rest. Another reason is that since I am not doing power cleans in this program, I was thinking not doing the front squats altogether will give my wrists a break, considering the fact that I have a nagging right wrist discomfort.

Still doing the dips, curls and tricep extensions on workout B though, and the leg raise for workout C.

[SJACKAL]

Date/Time - 15/06/2007 @1020hrs to 1140hrs
Gym - HGCF

Work Out B

Squat 4X5 @45, 57.5, 70, 70kg
Press 4X5 @32.5, 37.5, 45, 50kg
Deadlift 4X5 @70, 82.5, 97.5, 110kg
Dips 3X8 @assisted by 40lbs
Barbell Curls 3X8 @20kg
Tricep Extensions 3X8 @12.5kg each

Notes:

Squats easy. Press easy. Deadlift ok, but tiring, of course. Dips easy, Barbell curls hurts my right wrist, old problem, but 20kg was very very easy, should try 25kg next time and I will try using the EZ bar and see if my right wrist still hurts. Tricep extensions ok. Still plenty of energy left after the work out.

Oh yeah, I am trying to keep rest time to 2mins for the early light sets and 4 mins for last 2 heavier sets, especially for work out A, and the deadlifts. Assistance work rest time would be about 1 to 2 mins between sets.

[Dave76]

Originally Posted by SJACKAL

Oh yeah, I am trying to keep rest time to 2mins for the early light sets and 4 mins for last 2 heavier sets, especially for work out A, and the deadlifts. Assistance work rest time would be about 1 to 2 mins between sets.

When I ran the program, I didn't rest at all on the early sets. Just however long it took me to change the plates. On the heavy sets, take whatever time you need. During the early weeks, you won't need much time. Later on, that should change.

Good idea on dropping the front squats. They kill my wrists and I don't have a wrist injury. They'd work well on the Wednesday workout. If you ever go back to them, do sets of 3 as heavy as you can go. "Heavy" is a relative term. They would still be a recovery exercise compared to back squats.

[SJACKAL]

Originally Posted by Dave76

When I ran the program, I didn't rest at all on the early sets. Just however long it took me to change the plates. On the heavy sets, take whatever time you need. During the early weeks, you won't need much time. Later on, that should change.

Good idea on dropping the front squats. They kill my wrists and I don't have a wrist injury. They'd work well on the Wednesday workout. If you ever go back to them, do sets of 3 as heavy as you can go. "Heavy" is a relative term. They would still be a recovery exercise compared to back squats.

Yeah, I think so too. I guess front squat don't stress the lower back much. Its the lower back that's a killer on recovery. I will definitely go back to them in future.

I guess I am resting longer probably because I am dieting so it takes a bit longer to feel ready again.

Thanx for the tips and assurance Dave!

[Lifting N Tx]

Nice workouts. Good squatting and good balance between rows and bench.

Originally Posted by SJACKAL

Body fat percentage measured using Accufitness FatTrack Gold digital calipers, either is not very accurate, or I don't know how to use it skillfully, I get varying results from 20% to 25%. So I am going to treat it as 25%. I am also glad its not 30% as I previously assumed.

Went back and noticed this. My scales were saying 30% a while back and still saying well into the 20s, but 3 skinfold caliper formula says upper teens. Who knows? Mainly I worry about the changes. I've gone from waist at ~42" to 39" and dropping, and I know it's not muscle loss there.

Originally Posted by SJACKAL

By the way I am experiencing a right shoulder pain. I think its from the Overhead squats workout yesterday. Applying Tiger Balm plaster to it, hope it clears by tomorrow.

Originally Posted by SJACKAL

Shoulder pain gone this morning. I am glad it won't be affecting my workout today.

Glad it got better. Ever try the broomstick stretches for shoulder health? I'm gonna steal Dante's (of Doggcrapp training) description , and quote part of it because you may have to register to see it.

With a large towel or broomstick I want you to hold it with straight arms for the entire time of what i describe in the following movement--a large "rolled up like a rope" beach towel works good but honestly a longer broomstick (without the bristles) works best in my opinion. Start out with it with a really wide grip (with straight arms) in front of you (on your quads) and with straight arms bring it up and overhead and then down and back to the middle of your back--STRAIGHT ARMS ALL THE WAY--this is going to be very difficult and hard the first couple times out and then will be "old hat" with time----and its going to be painful in a stretching pump kind of way---i want 50 reps each time you do this--one repetition is from in front of your face (all with straight arms) to up overhead and back, and then down all the way to the middle of your back and then back up overhead to in front of your face again (again all with straight arms)--the important part of the movement is the area overhead that is really tight--do all of this carefully/slowly---dont just whip it over and back---if your hand is slipping off the broomstick even with the widest grip, or you cant bring your arms over straight and the start bending on you, you have some serious shoulder inflexibility and need to work this hard and get up to speed (or you could just need a longer broomstick too)--again do all of these revolutions controlled and carefully--
:
Do this once a day at nite as many times a week as you can
:
try your best to move your grip inward for the next 2-4 weeks and your range of motion with shoulders will increase dramatically and any impingement and the majority of other problems should be gone in 2 weeks
:
trust me this sounds easy but your going to be muttering "f*** you dante" after you get to your 25th revolution--Ive cured too many shoulder problems with this simple movement now its pretty ridiculous, and this and a menthol rub applied liberally daily and before sleep has cured alot of shoulder/bicepital tendonitis in trainees

Originally Posted by SJACKAL

Oh yeah, I am trying to keep rest time to 2mins for the early light sets and 4 mins for last 2 heavier sets, especially for work out A, and the deadlifts. Assistance work rest time would be about 1 to 2 mins between sets.

Generally, I'm trying to do similarly. Short rests between early sets but get fully rested before the tough ones. Sounds fine to me.

Originally Posted by SJACKAL

Yeah, I think so too. I guess front squat don't stress the lower back much. Its the lower back that's a killer on recovery. I will definitely go back to them in future.

My squatting is more high bar olympic style so I get a mild pump in my lower back at times, but it's more quad intensive like the front squats. I like the front squats, though. You'd benefit even more from them since your squatting is apparently further from them (based on your remarks).

When the wrist is better, try putting a bar in a power rack, then putting your hands on it like a front squat position and slowly forcing the elbows up like you were holding it for a front squat. Do that as a regular stretch and it should help flexibility over time. Then when you're ready to try front squats again it should be easier.

[SJACKAL]

Wow Steve! Thanx for all the tips! I think prehabitation is good idea for a longevity in this hobby.

I will definitely try to incorporate them.

Oh yeah, your right, I do the powerlifting version for back squat. (I think.)

[SJACKAL]

Date/Time - 16/06/2007 @2230hrs to 2250hrs.
Location - Neighbourhood Park Running Track.

Cardiovascular Training

20 mins running, 2.8km.

Notes: The last meal before cardio approximately 2 hours earlier, a Promax protein bar. Anyway, progressed a little bit on speed. Still can't beat the housewifes though... Like the previous session, I put on the neoprene knee sleeves with the intention of keeping my knees warm, since knee health's so important, but I ended up getting an uncomfortable pump at my calves and ankles. The sleeves are too tight, I bought them previously when my legs weren't so big, for them to fit just enough to keep the joints warm, but now they fitting tightly, enough to boast some weight if I squat with them. And 20 mins of running results in my blood circulation issues. I will stop using them next session.

[T1tleist]

Keep it up and good luck.

[SJACKAL]

Date/Time - 17/06/2007 @1045hrs to 1200hrs
Gym - HGCF

Work Out C

Squat 4X5 @45, 57.5, 70, 80kg
Squat 1X3 @95kg
Squat 1X8 @70kg
Bench 5X5 @35, 42.5, 52.5, 60kg
Bench 1X3 @72.5kg
Bench 1X8 @52.5kg
Row 5X5 @30, 37.5, 45, 52.5kg
Row 1X3 @62.5kg
Row 1X8 @45kg
Weighted Leg Raise 3X10 @5kg

Notes:

Squats easy! The groove is back I guess. But Bench Press triplet hard, wobbling, maybe a form problem? Maybe its my shoulder injury days back, maybe I set my 5RM too high... hmm. Rows easy. Leg raise ok, felt lots of energy left after the workout.

[SJACKAL]

My current stats measured on 19/06/2007 morning on empty stomach are as follows:
Bodyweight - 198lbs
Body fat - about 25%
Waist size - 35.5" (Measured 2" below navel with air breathed out)

I think the Accufitness FatTrack Gold digital calipers is getting more accurate, or I am using it more consistently this time, I get varying results from 24% to 26%. So I am going to treat it as 25%.

[SJACKAL]

Date/Time - 19/06/2007 @0945hrs to 1100hrs
Gym - EDHG

Work Out A

Squat 5X5 @47.5, 60, 72.5, 82.5, 95kg
Bench 5X5 @37.5, 45, 52.5, 62.5, 72.5kg
Row 5X5 @32.5, 40, 47.5, 55, 62.5kg
Hyperextensions 2X10 @bodyweight
Weighted Declined Crunches 4X10 @5kg

Notes:

Squats easy, though the last set rep speed a bit slow. Bench ok, in fact much better than the previous session! The last set was ok too, even nearly easy! I wonder why the big difference, maybe my form wasn't good last session, maybe because I wasn't pausing the bar at the chest. Will monitor further. Rows ok, last set rep speed a bit slow. Declined crunches at 5kg is the right weight. Rest time maintained at 2 mins for light sets and 4 mins for the last sets.

[Lifting N Tx]

Glad the bench went better. If I followed, you started this journal at week one of the 5x5, so should still have some room before it gets tough.

Bench for me is fairly sensitive to getting the bar in the right "groove" and also to grip width. I forget if you've said where you're lifting, but maybe you got a different bar. I've seen different bars where the rings on the bar were at different widths.

[SJACKAL]

Originally Posted by Lifting N Tx

Glad the bench went better. If I followed, you started this journal at week one of the 5x5, so should still have some room before it gets tough.

Bench for me is fairly sensitive to getting the bar in the right "groove" and also to grip width. I forget if you've said where you're lifting, but maybe you got a different bar. I've seen different bars where the rings on the bar were at different widths.

Indeed, Steve, I am lifting in a different gym today. You post reminded me and I edited the error. But I believe the bar is the same because I used a grip 1 inch narrower for squats and it feels the same too. The bench pad is harder in this gym though, which I read is better. I think it I did not get the bar into the right 'groove' the previous workouts. You described it very well!

And come to think about it, I think I had developed a bad habit of 'touch and go' for my heavier sets, I did that today. Maybe it felt harder previously because I was consciously trying to pause the bar on my chest for a half sec before pressing it up. I am not sure, will monitor further.

Thanx for posting here dude