Chuck's Workout Log - Primarily 5x5

[ThighoftheTiger]

Chuck's Workout Log
I'm a 48 yo husband and father of four. I've lifted on and off (unfortunately too many off's) since I was 13. For so many years I did the Muscle & Fitness, Ironman, and other magazine routines and made little to no progress. Some of that is genetic, as I graduated HS at 6'0" 135 lbs. Some of it was eating poorly. We didn't eat much protein growing up. Up to my 30's, I couldn't bench 135 lbs for 3 sets of 12 reps. Squat? HA! Didn't touch it. Didn't even know what Deadlift was. But like most, I knew 10 different exercise variations for biceps. Pffft! No wonder I never made progress.

Then, not too terribly long ago, I discovered the 5x5 routine (lots of variations out there) and suddenly, dramatically, I started getting stronger and bigger. As of last week, my 1RM are as follows:
SQUAT - 305 lbs
BENCH - 266 lbs
BARBELL ROW - 236 lbs
OVERHEAD PRESS - 168 lbs
DEADLIFT - 354 lbs
at a bodyweight of 211 and BF% of approximately 12%.

So, enough yakking. On to the workouts!

Begin New Series

WEEK 1 - DAY 1 - MONDAY 9/23/2013 - 4:35 AM - 5:45 AM

SQUAT
5,5,5,5,5 @ 155/181/207/233/259 lbs

BENCH
5,5,5,5,5 @ 115/141/169/197/225 lbs

ROW
5,5,5,5,5 @ 100/125/150/175/200 lbs

GOOD MORNINGS
8,8 @ 10/10 lbs - Easing into this movement

CRUNCHES
10,10,10,10,10

[ThighoftheTiger]

Tuesday - 8/24/2013 - 5:15 AM - 5:45 AM

SEATED CALF RAISE
8,8,8,8,8 @ 135/265/265/265/265 lbs

STANDING CALF RAISE
12,10,10,10 @ 120/120/120/120 lbs

DARD TOE CURL
12,10,8,6,9f @ 17/20/23/26/23 lbs

[ThighoftheTiger]

Week 1 - Day 2
9/25/2013 - Wednesday - 5:05 AM - 6:10 AM

SQUAT
5,5,5,5 @ 155/181/207/207 lbs

BB PRESS
5,5,5,5,5 @ 71/89/107/125/142 lbs

DEADLIFT
5,5,5,5,5 @ 180/210/240/270/300 lbs

[ThighoftheTiger]

Week 1 - Day 3
9/27/2013 - Friday - 4:45 AM - 5:55 AM

SQUAT
5,5,5,5,3,8 @ 155/181/207/233/265/207 lbs

BENCH
5,5,5,5,3,8 @ 115/141/169/197/230/150 lbs

BENT OVER BB ROW
5,5,5,5,3,8 @ 100/125/150/175/205/150 lbs

BARBELL CURL
8,8 @ 70/70 lbs

TRICEP PUSHDOWN
8,8 @ 60/60 lbs

[ThighoftheTiger]

9/28/2013 - 3:50 PM - 4:30 PM
Abs & Calves
Band Assisted Pull ups
5,7,6

CRUNCHES
10,10,10,10

LEG RAISE
12,12,12

1 Leg DB Calf Raise
8e,8e,8e @ 20/20/20 lbs

TOE RAISE
12,12,12

[ThighoftheTiger]

WEEK 2 - DAY 1 - 9/30/2013
4:46 AM - 5:50 AM

SQUAT
5,5,5,5,5nf @ 159/186/212/239/265 lbs

BENCH
5,5,5,5,5 @ 115/144/173/202/230 lbs

BENT OVER BB ROW
5,5,5,5,5nf @ 103/128/154/180/205

GOOD MORNINGS (w/BB)
8,8 @ 45/55

CRUNCHES
10,10,10,10

[ThighoftheTiger]

Calves - 10/1/2013 - 5:05 AM - 5:35 AM

BB SEATED CALF RAISE
10,8,8,8,8 @ 185/275/275/275/275 lbs

STANDING CALF RAISE
12f,12f,12f,12f @ 125/125/125/125 lbs

DARD TOE CURL UP
12,10,8,6,12 @ 18/21/24/27/24 lbs

[jonnyboy44]

Anyone who in my opinion gets up in the middle of the night to go to the gym is worth following Im IN

[ThighoftheTiger]

Anyone who in my opinion gets up in the middle of the night to go to the gym is worth following Im IN

Thanks for a add. Getting up isn't as hard as it might seem. Now...staying awake past 7pm? THAT's hard! Ha! I go to bed at 9pm, so I get about 7 hours. The other very helpful thing is I have my gym in my basement, so I don't have to go out anywhere.

[ThighoftheTiger]

WEEK 2 - Day 2 - 10/2/2013 - 4:50 AM - 6:05 AM

SQUAT
5,5,5,5 @ 159/186/212/212 lbs

SEATED BARBELL PRESS
5,5,5,5,5 @ 73/91/109/128/146 lbs

DEADLIFT
5,5,5,5,5 @ 185/216/246/277/308 lbs

[ThighoftheTiger]

Week 2 - Day 3 - Friday - 10/4/2013 - 4:50 AM - 6:15 AM

SQUAT
5,5,5,5,3,8 @ 159/186/212/239/272/212 lbs - Not satisfied with form at 272.

BENCH
5,5,5,5,3,8 @ 115/144/173/202/236/173 lbs

BENT OVER BARBELL ROW
5,5,5,5,3,8 @ 103/128/154/180/210/154 lbs

BARBELL HIP THRUST
0 @ 185 - Couldn't get under the bar properly - ran out of time - energy was so low, took too much caffeine so was shaking like crazy. Not very happy with this one.

[ThighoftheTiger]

Calves & Abs, etc. - 10/5/2013 - Saturday
4:45 PM - 5:20 PM

BARBELL GLUTE BRIDGE
15 @ 185 lbs - Heck of time setting this up so I can fit under the bar.

CRUNCHES
10,10,10,10

LEG RAISES
12,12,12

1 LEG DB CALF RAISE
8,8,8,8,8,8,8,8 @ 25/25/25/25/25/25/25/25 lbs Alternating Left then right

DONKEY CALF RAISE
12,12,12 @ 125/125/125

BARBELL CURL
8,8,8 @ 72/72/72

TRICEP PUSHDOWN
8,8,8 @ 65/65/65

[LordGrover]

Nice work mate -- not sure I could live with your early morning sessions.

Pardon my ignorance, what does nf stand for above?

[ThighoftheTiger]

Nice work mate -- not sure I could live with your early morning sessions.

Pardon my ignorance, what does nf stand for above?

Thanks! Some mornings are harder than others, for sure.

"nf" is my shorthand for near failure. "f" would be failure. So for me "nf" means I was not sure as I did the last rep whether it was going all the way or not. I give it every last drop of push I have, and if it gets there, "nf", if not, "f". So for example, on the 5th rep, if it does go up, barely making it, it's 5nf, if it doesn't make it, its 4f.

I don't like to train to failure, but sometimes it happens. I put those notations on my log so when I plan the next week, or look back over several weeks, I can see them and be reminded of where things stood.

[LordGrover]

Good idea - I'm not at the stage of even nearing failure yet but will take that on board for when I do. Won't be long.

Nice progress - keep up the strong work.

[ThighoftheTiger]

WEEK 3 - Day 1 - Monday - 10/7/2013
4:45 AM - 6:00 AM

SQUAT
5,5,5,5,5,5 @ 135/159/186/212/239/265 lbs

BENCH
5,5,5,5,4f @ 118/148/177/207/236 lbs

BENT OVER BARBELL ROW
5,5,5,5,5nf @ 105/132/158/184/210

BARBELL GLUTE BRIDGE
15,15 @ 185/185 lbs - Hold at top

BARBELL GOOD MORNINGS
8,8 @ 55/65 lbs

CRUNCHES
10,10,10,10

[doughnutgut]

Knock knock!!!!!

Hmmmm, Have I seen you somewhere before?

In for subs....

And thanks for the inspiration add big guy.

[ThighoftheTiger]

...thanks for the inspiration add big guy.

Well deserved! Thanks for joining!

And yes, I know, I've been around here before....Tigers have nine lives, don't ya know?

[ThighoftheTiger]

WEEK 3 - DAY 2 - WED - 10/9/2013
5:00 AM - 6:00 AM (Still sick with head cold)

SQUAT
5,5,5,5,0 @ 135/163/190/217/217 lbs - didn't do last set - too tired

BB PRESS - Skipped - too tired

BARBELL DEADLIFT
5,5,5,5,5 @ 189/221/252/284/315
1 @ 365 New PR

[LordGrover]

PRs always welcome.
Nice one.

[ThighoftheTiger]

PRs always welcome.
Nice one.

Thanks! Still feeling sapped with this cold, so surprised myself with that one.

[doughnutgut]

365 1rm deadlift with a cold is nothing to be sniffed at. <<------- See what I did there.

Surprising at how much stronger I have found myself when training with a cold..

Great work Chuck... Impressive stats that are going in a great direction.

[ThighoftheTiger]

365 1rm deadlift with a cold is nothing to be sniffed at. <<------- See what I did there.

Surprising at how much stronger I have found myself when training with a cold..

Great work Chuck... Impressive stats that are going in a great direction.

Must be the added strength from all the cold meds, huh? Hack, sneeze, cough! Felt like my head was operating with a delay of about 30 seconds behind what was happening this morning. When I finished the 5x315, I sat down and had to put my head between my knees...things got a little dim for a few there.

The bugger of it is that this is the first time I've been sick in way over a year! Was hoping that would trend longer. Oh well. Thanks for the cheers!

[doughnutgut]

Must be the added strength from all the cold meds, huh? Hack, sneeze, cough! Felt like my head was operating with a delay of about 30 seconds behind what was happening this morning. When I finished the 5x315, I sat down and had to put my head between my knees...things got a little dim for a few there.

The bugger of it is that this is the first time I've been sick in way over a year! Was hoping that would trend longer. Oh well. Thanks for the cheers!

Strange thing is fella.

I am NEVER ill since started lifting. However I went to Burger King and smashed in 2 whoppers about a month back and the next day came down with a really heavy virus.. I do not eat fast food usually and am a bit miffed.

Well here's the thing. Sunday I got some fast food again. Only fries (about 10 eaten by me) and a chicken kebab with oily salad.
I am again feeling under the weather.

I am now going to assess this and in a month or so going to buy another 2 whoppers.. If I become ill within 72 hours then my time with fast food will be permanently over for this lifetime.

[ThighoftheTiger]

Strange thing is fella.

I am NEVER ill since started lifting. However I went to Burger King and smashed in 2 whoppers about a month back and the next day came down with a really heavy virus.. I do not eat fast food usually and am a bit miffed.

Well here's the thing. Sunday I got some fast food again. Only fries (about 10 eaten by me) and a chicken kebab with oily salad.
I am again feeling under the weather.

I am now going to assess this and in a month or so going to buy another 2 whoppers.. If I become ill within 72 hours then my time with fast food will be permanently over for this lifetime.

Very interesting. I HATE fast food. But just last Friday I stopped and got "Steak and Egg McMuffins" (x2) at McDonalds. Barf! I gagged one down and threw the other in the trash. It was so disgusting...greasy, not hot, slimy...oh it was horrible. Now I'm sick. Hmmm. Let me know how your experiment goes. I'm thinking I'll swear off fast food forever without trying it myself! Ha!

[ThighoftheTiger]

WEEK 3 - Day 3 - 10/12/2013
9:50 AM - 11:37 AM - Saturday

SQUAT
5,5,5,5,3,8 @ 159/186/212/239/272/212 lbs
Still quite shaky, not fully over head cold.

BENCH
5,5,5,5,3,8 @ 118/148/177/207/242/177 lbs - Strong on 242!

BENT OVER BB ROW
5,5,5,5,3nf,8 @ 105/132/158/185/216/158 lbs - Oye!

GLUTE BRIDGE
15 @ 225 lbs - Thrust and hold at top (Need a better pad!!)

[ThighoftheTiger]

WEEK 4 - Day 1 - Monday - 10/14/2013
4:50 AM - 6:05 AM - Dead tired - Took reduced Pre-workout to avoid the shakes.

SQUAT
5,5,5,5,5 @ 163/190/217/245/272 lbs

BENCH
5,5,5,5,2f @ 118/148/177/207/236 lbs - Gravity seems to have been on overdrive this morning. No energy to push that last set.

BENT OVER BARBELL ROW
5,5,5,5,1f @ 108/135/162/189/216 lbs - Last set was crazy heavy. Grrr!

BARBELL GLUTE BRIDGE
15,12 @ 235/255 lbs - Still thinking about a better pad

BARBELL GOOD MORNINGS
8,8 @ 85/95 lbs

[doughnutgut]

I know the program is set up around the squat, but is it just me or is it a bloody pain in the glute having to attempt that x5 bench pr a few minutes after attempting that bloody heavy as heck squat pr?

It ALWAYS plays on my mind after focusing all of my energy into the squat and having so much of the fuel emptied from the tank before performing bench straight after.

Great effort in the workout. How are you going to approach the missed reps?
Drop 1 week back?
Reset 2 weeks?
Or just re attempt next workout 1?

[ThighoftheTiger]

I know the program is set up around the squat, but is it just me or is it a bloody pain in the glute having to attempt that x5 bench pr a few minutes after attempting that bloody heavy as heck squat pr?

It ALWAYS plays on my mind after focusing all of my energy into the squat and having so much of the fuel emptied from the tank before performing bench straight after.

Yeah, it's just you! Ha! Seriously, I think these are set up this way because most people have neglected squat (me being one) over bench. So in my case, bench is okay-strong, where squat is meh-strong. I guess if you have the opposite going, you could reverse the two?

I found some data awhile back that compared lifting levels by bodyweight. I've put my own 1RM on these as the red dot, and the other dot as my goal. You can see the bench is doing better than squat. (Bottom axis is bodyweight, vertical axis is 1RM lifted weight, all in pounds.)
(If I remember where I found that data I'll post the link. If anyone wants it badly, I might be persuaded to upload the data somewhere for easy access.)

Great effort in the workout. How are you going to approach the missed reps?
Drop 1 week back?
Reset 2 weeks?
Or just re attempt next workout 1?

Thanks! Honestly, I'm not sure yet. I'm going to have to have some clear headed think time, and my head is still medicated with this crappy cold that's getting into my chest. Probably have to get antibiotics soon. I may drop back one week (actually two since this was a repeat already) and add the weight a little slower. Right now, I've got it going up 6-7 lbs each week, and that might be too much at this stage. I'll post my plan as soon as I decide. Thanks for asking and holding me accountable!

[doughnutgut]

That makes for great reading, thanks for that.

I am following the Bill Starr to a tee so i am a bit wary of going off track and doing bench first..
Just been reading up on my progress over the past 10 weeks in the program and my squats have jumped up quite well but my bench has stalled a few times already and has gone from 70kilo 5rm to 80kilo 5rm (if i get the 5 out tomorrow)

I will keep on ploughing out the work until my goal is met on bench and squat. Goal was hit on squat last week so it is now all down to that bloody bench.

Thanks again.

I will grab that link off you if you manage to find it. No hurry though.