Obtaining Raw Elite at 165/181

[xRequiem]

I'm making this new log to try and keep myself on track. I've the worst case of program ADD that I've witnessed so if you're one of my followers please try and keep me motivated.

My goals are to get stronger and gain weight while running this program for as long as possible.

Personal bests are:
Oly Squats 325x5 or 315 3x5
Conventional DL 345x5 (I think)
Sumo DL 385x5
Bench 215x3 / 200x5
OHP 140x5 (bounced reps)
Rows 140x5

I'll be deloading as the program calls and hitting prs around week 5. Squats i'm starting a bit lower though. So I'll be starting my hopefully (long) journey in the next day or so.

[kbespy]

First, I'll try to follow intensively and keep you on track, but feel free to make the routine harder if you feel it's too easy (I tend to do this)

[lts1ow]

Best advice, turn off your brain and just lift, seemed to work for me lol 5x5 is a good program is you maintain good sleep and eating patterns. Oh, and make sure you stay limber, stretch and do a warm up etc

[Filmbuff81]

If you go off track I will post horrible gifs in your log.

[kayne695]

I will give you 4 days

[xRequiem]

Thanks for the support guys and lack of.

Week 1 Day 2

Front Squats
45x3
95x3
135x3
185 3x3

Deadlifts
185x5
225x5
275x5
315x5 -recorded this work set and these were truly the ugliest pulls i've ever seen. my back looked like the letter 'r"
315x5 Sumo muuuuccch better
345x1 easy
365x1 easyyyy
440x.951112323****SOCLOSE - would have finished the rep if it didn't hurt my thighs so much. my legs BURNED so bad from my arms scrapping up against them. i'll get the video later, the bar literally flew up looked like rep weight
345x1 to work on form since i havent done these in a while

OHP
95x5
130 2x5
160x0 - missed about 2 inches from lock out

circuit of hyper extensions, face pulls and dips

Good day, I got bummed out after I watched my conventional pulls @ 315 so I decided to switch to sumo and god did it feel better. Going forth I'll continue to pull sumo. Next week 440 is mine.

Front Squats were tougher than 175. Kept feeling like I was going to **** myself at the bottom. OHP wasn't too bad, 1 plate next week

[Filmbuff81]

Lol wtf? What happened to waiting until week 5 to hit PRs?

Shouldn't you be attempting 440 in another 4 weeks instead of next week?

[xRequiem]

I was trying to pull conventional but it hurt my back so I switched to sumo at the same weight which is like 80lbs lower than my 5rm for sumo so I felt like pulling a few heavy singles. I might have to make a few 15lb jumps to get back on par. 10lbs a week will take me about 8 weeks to get to a pr. So i'll probably make 2 or 3 15lb jumps to shorten that time to 5 or 6 weeks.

Few heavy singles afterwards don't hurt

[Filmbuff81]

But it's not part of the routine? You didn't even make it through the first week without modifying.

It's not designed for you to be pulling heavy singles. If you want to start going for heavy PR's put Deadlifts on Fridays.

Trying to pull a heavy single that you failed in WEEK 1 of a program you just started isn't exactly conducive to long-term progress.

The purpose is to feel something heavy, not bust your nuts because you think you can get more.

[kayne695]

I hear lots of people train conventional and then before a meet change to sumo. Even if you can pull more sumo, for lots of people training conventional is more beneficial. Also I have to agree with above. If you want to do the routine JUST DO IT. Wednesday isn't exactly a recovery day with this program, but still it never asks for new 1RM attempts. It isn't until week 4 you should be attemping any kind of PR, and that is for 5 reps.

EDIT: also what happened to week 1 day 1?

[xRequiem]

I've seen plenty of people hit maxes and still do fine on this program. It1low made some incredible progress, think he added 80lbs to his 5rm in 3 months or so and he was maxing often and even running consecutive days.

I really should have just finished the rep...
http://www.youtube.com/watch?v=HJeaaTSWsXQ

[kayne695]

I'll be deloading as the program calls and hitting prs around week 5

Wow that 440 flew up!

[Filmbuff81]

Just because one person did it doesn't mean you should.

Also that form is horrible.

If that is you trying a heavy single I think you are letting ego get in the way, because there's. Nothing about that rep that is good.

Keep going for heavy singles like that and you will get hurt.

[xRequiem]

Wow that 440 flew up!

Thanks, it felt light I just pussed out and dropped the bar because it hurt my thighs.

First time I've pulled sumo in a bout 2 months and I was absolutely disgusted by my form in the video so I dropped down to 365 and worked on keeping my back straight.

This is how my form typically looks - http://www.youtube.com/watch?v=ZJln9jphe7s&feature=plcp so I've got to get back in the groove.

Also, Filmbuff is meanie

[untranslatedZA]

... i dont get , first post u say ur PR is 285 or something for DL, then first day training u try hit a 440 ;D, wut.

I thought u sticking with the program, would u like me to fill in the sheet for u ?

[xRequiem]

... i dont get , first post u say ur PR is 285 or something for DL, then first day training u try hit a 440 ;D, wut.

I thought u sticking with the program, would u like me to fill in the sheet for u ?

385x5. I recall you adding box squats.

[xRequiem]

Squats
135x5
185x5
225x5
255x5
285x3
225x8

Bench
95x5
135x5
155x5
165x5
185x3 paused
155x8

BB Rows
95x5
115x5
135x5
155x3
135x8

circuited some RDL, hammer curls and hanging leg raises in with the BB Rows

Didn't have my SS so I estimated what the ramped weights were. Most were probably higher than they should have been. Squats were harder than I anticipated. After next Friday I'll probably just make 5lb jumps since my squats are feeling so weak. Which will take me long to get to my 5rm, granted there's no way I could squat 325x5 today. Monday's workout should be easy though.

[Filmbuff81]

Lol I am not a meanie. I am giving you some tough love.

Follow the program and reap the rewards in no time!

If you are set on doing singles then add like 1 heavy one that is like 15lbs above the 3/5RM you are attempting.

And your back hurt because form was probably off like what you just showed

[xRequiem]

"Monday"

Squats
145x5
195x5
235x5
265x5 skipped feeling like ****
285x5 too hard

Bench
95x5
125x5
145x5
165x5 all sets pause from this one and down
185x5

Rows
quick warm up to
155x7 felt like doing 2 extras

Eh, not a very good session. Pretty beat up from work and squats are really frustrating as of late. I'll tough it out though.

really looking forward to DL day.

[Filmbuff81]

Still got the reps so good job.

Maybe try eating like a pig this week to help with recovery.

Edit:

Wait didn't you just do intensity yesterday? And you came right back the next day to try and nail 5 reps? Even if you did intensity on Friday that's only 1 day rest.

No wonder it was tough!

You need to follow the schedule otherwise you're gonna stall fast.

[xRequiem]

"Wednesday"

Front Squats
205 3x3 PR 5lb increases from now on

OHP
95x5
115x5
135x5
135x6 PR - did this after DLs probably coulda got 7 or 8 if done earlier.

Sumo DL
225x5
275x5
315x1
365x1
405x1
445x0 hurt too bad on my thighs
435x1 PRRRRR
335x5 - Workset lol

curls, hyper extension and face pull super set

435x1 - http://www.youtube.com/watch?v=UNq45CC4HeA&feature=plcp
335x5 -

I know I know, I'm stupid but hey I really wanted to get this and it pumped me up to push out another set on OHP which felt like the strongest presses I've ever done. No more maxing. Now I'm ready to tackle squats and continue getting stronger!

[samsont]

2 PR's? ****in awesome keep it up

[xRequiem]

3 PRs actually Thanks for dropping by!

[hammerfelt]

Great start on this log! subbed

Add this log to your sig and smash some weight.

[xRequiem]

Thanks Norman, will do!

Any meets comming up anytime soon? I live about an hour south of you and would love to compete in the near future.

[xRequiem]

"Friday"

Squats
155x5
195x5
235x5
260x5
290x3
235x8
315x1
335x1
375x1 PR

Bench - all reps paused
95x5
115x5
135x5
160x5
190x3
145x8 CGBP

Rows
95x5
115x5
135x5
145x5
160x3 PR
145x8

circuit of hammer curls, abs and few dips

Felt incredibly strong today. Just had to test my squats, unfortunately camera died before my 375 set. I've got 290x3 on camera and they were very solid. Rows were probably the easiest days i've done with those feel like I could do 185x5 if i wanted to. Bench all reps paused because it felt nice and easy. So i'm really loving this program feel like everything is coming together even though I'm a few weeks away from squat and DL prs since I started so low.

The 375 squat brings my gym total to 1055 with 375/245/435

[Filmbuff81]

Slowly creeping up to the 1100-1200 total.

Might have to give weekly progression a whirl for a bit so you don't get too far ahead haha.

[xRequiem]

Slowly creeping up to the 1100-1200 total.

Might have to give weekly progression a whirl for a bit so you don't get too far ahead haha.

I'll take that as a compliment

[xRequiem]

"Monday"

Squats
165x5
205x5
235x5
255x5
295x5 +15lb from last Monday

Bench
95x5
115x5
135x5
145x5
195x5 +10lb from last Monday

Rows
95x5
115x5
135x5
145x5
165x5 +10lb from last Monday PR

hammer curls

So I forgot my ****ing 2.5s and had to make 10lb jumps across the board making today really hard. Good news is I'm already up to 177lbs. Started this program at 170ish.
Want to note that the final set of squats took me almost 2 minutes to complete. Every rep was a grinder but there was no way I was going to miss it.

Things I need to work on from here on out:
1. 2 days off between Friday and Monday
2. Bring my 2.5s
3. Print a copy of my SS so I quit making almost random increases.

[Filmbuff81]

Things I need to work on from here on out:
1. 2 days off between Friday and Monday
2. Bring my 2.5s
3. Print a copy of my SS so I quit making almost random
increases.

Smart man but good job grinding it out anyway