dbcb314's Strength Training Log

[dbcb314]

This is going to be a log of me doing the SF 5x5 program. I will begin writing the actual workout log next Monday, January 23, 2006. The reason for the week before the actual log is because I am experimenting some this week on some things as I am currently in my 8th week of this program. So, next Monday will be my 9th week and I will start a log from then. All during this week I will put background information and stuff like that. All advice, support, questions, and criticism will be welcome. If I do something wrong, scold me. If I do something awesome, praise me. Both extremes and everything in between will be welcomed and encouraged.

[dbcb314]

Name: dbcb314

Gender: Male

Age: 19

Height: 5'8 (without shoes)

Weight: 210+ (estimate, no accurate scale)

Bodyfat: < 12%

Race: Mixed- 1/2 Black, 1/2 White

Location: Indiana, the Hoosier State

Major: Microbiology with Pre-Med emphasis

Favorite Sports: (1) Basketball- Indiana Pacers (2) Football- Steelers and Colts (3) Baseball- Cleveland Indians (4) Strongman

Hobbies: (1) Weightlifting (2) Basketball (3) Playstation 2 (4) Aquarium Fish

[dbcb314]

Gym: University Gym

Experience: ~3 years

REAL Experience: ~5 months

Natural: Yes

Supplements: Whey Protein, Creatine Monohydrate, Multivitamin, Soy Protein (occasionally)

Big 3 1RM in pounds (as of 11/17/05): Bench 295 Squat 315 Deadlift 375 Raw Total 985

Current Program: Single Factor 5x5 http://www.geocities.com/elitemadcow...Linear_5x5.htm

Favorite Lifts: (1) Bench Press (2) Dips (3) Chin Ups

Hated Lifts: (1) Pull Ups (2) All Abs (3) Calve Raises

[dbcb314]

The first time I ever touched a weight was back in 5th grade when I went over to my aunt's house who had one of those cheap weight sets that had a bench, cheap BB, 100lbs of weights, and leg extention and leg curl attachment. In 7th grade, she actually gave it to our family because she wanted it out of her apartment. Every once in a while i would mess around on it. I would do bench press, military press, leg extension, leg curl, and BB curls.

The summer before my freshmen year of high school was the first time I ever lifted with a program. My AAU basketball coach (also a high school football coach) MADE me go lift with the football players. The first time he told a couple of us and me that we didn't go because we thought he was joking. However,the next day of practice he found out we didn't go, and he ran our ass to the ground. So of course, I went the next morning. This is when I learned the big lifts and proper form in them: bench press, power clean, squat, clean and jerk, and high pulls.

I lifted the first part of my freshmen year, but then stopped all together until the end of my sophomore year. I was in a weightlifting class and began to get into again. The following summer, I worked out in the back of my garage 4 days a week in without any air conditioning or anything. For some reason, I just wanted to get huge. I put on 30lbs of weight without the use of protein or any supplements. In fact, I didn't know anything to what I know now.

Beginning of junior year, I decided to quit basketball. I got sick of it and hated the politics and stuff involved. I was bored, so I decided to go lift with the football players that winter. I noticed I was stronger than almost everyone up there. The coaches kept bugging me, so I decided to play football for the first time in my life. I continued to lift all that year and planned on entering a weightlifting competition at my school that involved the football players of in my county and the surrounding areas. However, 6 weeks before the competiton, I got angry playing basketball and punched a wall. I broke my hand and had a cast for 3 weeks. I couldn't squat, bench, nor power clean (the three tested lifts in the competition). After I got the cast off, I was forced to sit out an additional 3 weeks so the bone could heal completely. I actually was cleared to lift 1 day before the competition, practiced the lifts that day, and did the competition the next morning. I finished in 14th place with lifts of a 255 bench press, 365 squat, and a 235 clean.

Then things started going down hill. I started getting little injuries all over that summer because I wasn't used to the hitting in football. Then, on October 14, 2004, I tore my ACL in my right knee during special teams of a game. All lifting stopped for 3 months, and I lost 30lbs. I began lifting some again that spring, but I wasn't cleared to squat heavy for 7 months. Last summer, I started to visit weightlifting forms. In September is when I started taking things seriously and began to squat and deadlift again heavy. 5 months later, here I am, more knowledgable than ever and ready to go!

[dbcb314]

Bill Starr's Single Factor 5x5 for Intermediate Lifters

Links: http://www.elitefitness.com/forum/sh...4&postcount=15 and http://www.geocities.com/elitemadcow...Linear_5x5.htm

General Information on 5x5: http://www.geocities.com/elitemadcow...nts_thread.htm

My Exact Program

Monday

Squat 5x5
Bench Press 5x5
Power Clean 5x5
Back Hyperextensions 2x12
Incline Sit-Ups 3x12

Wednesday

Front Squat 4x5
Push Press 4x5
Deadlift 4x5
Chin-Ups 5x5
Circuit Abs

Friday

Squat 4x5, 1x3, 1x8 or 1x3
Bench Press 4x5, 1x3, 1x8 or 1x3
Power Clean 4x5, 1x3
Dips 3x8
Isolation Bicep 3x8
Isolation Tricep or Isolation Deltoid 3x8
Weighted Cable Abs

Saturday or Sunday

Grip Work- Static Hold, Farmer's Walk, Plate Pinch, ect

Rest Between Set: - As much time as needed for the heavy compound exercises. One minute rest for isolation exercises, abs, and dips.

[LiftingKid]

I'll be following your 5x5 *subscribes*

[GoJu]

Bill Starr's Single Factor 5x5 for Intermediate Lifters

Links: http://www.elitefitness.com/forum/sh...4&postcount=15 and http://www.geocities.com/elitemadcow...Linear_5x5.htm

General Information on 5x5: http://www.geocities.com/elitemadcow...nts_thread.htm

My Exact Program

Monday

Squat 5x5
Bench Press 5x5
Power Clean 5x5
Back Hyperextensions 2x12
Incline Sit-Ups 3x12

Wednesday

Front Squat 4x5
Push Press 4x5
Deadlift 4x5
Chin-Ups 5x5
Circuit Abs

Friday

Squat 4x5, 1x3, 1x8 or 1x3
Bench Press 4x5, 1x3, 1x8 or 1x3
Power Clean 4x5, 1x3
Dips 3x8
Isolation Bicep 3x8
Isolation Tricep or Isolation Deltoid 3x8
Weighted Cable Abs

Saturday or Sunday

Grip Work- Static Hold, Farmer's Walk, Plate Pinch, ect

Rest Between Set: - As much time as needed for the heavy compound exercises. One minute rest for isolation exercises, abs, and dips.

Nice, a hell of a program, looks like fun!

So, what are your big 3 lifts now, if you want to compare mine are only Bench 205, Squat 315 (on a good day), Deadlift 295 (on a good day). Microbiology is an interesting subject, but should be one hell of a lotta work especially if you're going the Pre-Med route, I wish you the best of luck balancing all this out.

Stay Strong!

[dbcb314]

Nice, a hell of a program, looks like fun!

So, what are your big 3 lifts now, if you want to compare mine are only Bench 205, Squat 315 (on a good day), Deadlift 295 (on a good day). Microbiology is an interesting subject, but should be one hell of a lotta work especially if you're going the Pre-Med route, I wish you the best of luck balancing all this out.

Stay Strong!

I am not too sure. I have not maxed out since whenever I last did (like 2 months ago). This week, I got 265 x 4 or 5 on bench(spotter touched it, I don't know if I would have gotten it or not. I got 265 x 5 easy on squats. Today, I got 385 x 5 on deadlifts but I used straps.

So, your guess is as good as mine for 1RM. I know I am in the 300's but I am not sure how far in.

[dbcb314]

5RM Progress Report:

Squat- Start- 245lbs Now- 265lbs Increase- +20lbs

Bench Press- Start- 250lbs Now- 265lbs x 4 Increase- about +15lbs

Deadlift- Start- 355lbs Now- 385lbs Increase- +30lbs

Comments: Great Progress in my opinion for 8 weeks. The reason for the big jumps in squat and deadlift is that this is the first time I have consistantly squated and deadlifted since my injury. Before I was too lazy. Actually, this is the first time I have ever deadlifted for an extended period of time. So, a huge jump was expected as a get more comfortable with the lift. In bench press, I just recently failed for the first time Monday, so that is why there is only a "x 4" next to it. Progress was pretty good as well.

Strength of Program:

- Great progress strenghth wise (see chart above)
- Back and leg growth exploded
- Very solid program. I love it.

Weakness of Program:

- Growth in chest no where near growth in back and legs
- Not much growth in arms
- workouts sometimes get a little long
- friends think I am weird for not doing a bodybuilding split

[dbcb314]

Here is a quick log of my last two workouts so y'all get an idea where I am at...

Wednesday, January 18, 2006

Front Squat
140 x 5
160 x 5
180 x 5
200 x 5

OH Press
85 x 5
105 x 5
125 x 5
145 x 5

Deadlift
235 x 5
285 x 5
335 x 5
385 x 5 (straps)

Weighted Chin Ups
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5

Friday, January 20, 2006

Squat
135 x 5
200 x 5
220 x 5
240 x 5
275 x 3
220 x 8

Bench Press
135 x 5
200 x 5
220 x 5
240 x 5
265 x 3
220 x 8

Power Clean
135 x 5
135 x 5
135 x 5
185 x 5
185 x 5

Weighted Dips
BW+55 x 8
BW+55 x 8
BW+55 x 8

Standing BB Curls
85 x 8
85 x 8
85 x 8

Rope Neck Pulls
90 x 8
90 x 8
90 x 8

Weighted Cable Situps
160 x 12
160 x 12
160 x 12

[dbcb314]

It begins tomorrow with the second 8 weeks. Wish me luck!

[dbcb314]

Monday, January 23, 2006

- all weights in pounds

Squat
185 x 5
205 x 5
225 x 5
245 x 5
275 x 5

Comments: Everything flew up easy. So easy that I am thinking about going for 285 x 3 this Friday instead of 280.

Bench Press
135 x 5
200 x 5
220 x 5
240 x 5
265 x 4 FAILED

Comments: For the second week in the row I failed BP. I could have sworn I was going to get it to but my arms just died. I am really pissed about it as of right now.

Power Clean
135 x 5
135 x 5
155 x 5
175 x 5
195 x 5

Comments: I did 135 twice because there is no point of me going any lower than that weight wise and I am still working on my form. My form is slowly coming back to me. This exercise is exhausting, I may be stronger but I am sort of out of shape.

Back Hypers
70 x 12
70 x 12

Comments: All good. I do these holding a DB on my chest.

Incline Sit Ups
70 x 12
70 x 12
70 x 12

Comments: All good once again. I also hold a DB on my chest for these.

Weight: 215lbs- +4 from 2 weeks ago. So, gained on average 2lbs a week. Probably going to cut down a little on the food.


Questions

What should I do about my BP? I know for a fact I will get it next time, but should I re-ramp the weights since I have failed two weeks in a row?

[RipStone]

Monday, January 23, 2006



Questions

What should I do about my BP? I know for a fact I will get it next time, but should I re-ramp the weights since I have failed two weeks in a row?

Do less work at the lower sets so you can really focus on the max set.

[dbcb314]

Do less work at the lower sets so you can really focus on the max set.

Alright simple enough. I think I am also going to do 265 x 3 x 2 friday instead of the back off set to get more work at heavier weights.

[RavensFan2k3]

Alright simple enough. I think I am also going to do 265 x 3 x 2 friday instead of the back off set to get more work at heavier weights.

hopefully that works. I have a question. At what percentage are you using to ramp down your weights from your 5RM?

[dbcb314]

hopefully that works. I have a question. At what percentage are you using to ramp down your weights from your 5RM?

Do you mean when I first started this program or what?

[RavensFan2k3]

uh....i guess both

[dbcb314]

I don't know what you mean by "ramp down?" Explain please

[RavensFan2k3]

I don't know what you mean by "ramp down?" Explain please

like in your 5x5 you have a top set of 5 reps. But before that you have 4 sets of ligher weights. On the site it says to pick a % of the 5RM to determine how much weight you are using between each set. I was wondering what % are you using.

[RipStone]

like in your 5x5 you have a top set of 5 reps. But before that you have 4 sets of ligher weights. On the site it says to pick a % of the 5RM to determine how much weight you are using between each set. I was wondering what % are you using.

I think you mean picking 10-15% incriments between each set. For example...

set 1: x
set 2: x + 10-15%

etc

[dbcb314]

like in your 5x5 you have a top set of 5 reps. But before that you have 4 sets of ligher weights. On the site it says to pick a % of the 5RM to determine how much weight you are using between each set. I was wondering what % are you using.

Ohhhhhhhhhhh ok. well... I don't go by a percentage. A couple reasons for this. I don't have microplates, therefore I can't get the percentages right. Plus, I have been lifting long enough to know how much I can do without getting too tired.

[dbcb314]

Wednesday, January 25, 2006

- all weights in pounds

Front Squats
145 x 5
165 x 5
185 x 5
205 x 5

Comments: Nothing special. It is starting to get hard though.

Push Press
95 x 5
115 x 5
135 x 5
155 x 5

Comments: I kept everything really right to get the movement down since I haven't done this in over a year. It was really easy. I am going to love this exercise I think when I begin pushing heavy weight.

Deadlift
245 x 5
295 x 5
345 x 5
395 x 5 (straps)

Comments: Reps 2, 3, and 4 went up easy. Rep 1 I stiff legged it, and rep 5 was just hard because I was tired. But, I got all them up so I am happy. I am so close to 4 plates on a side I can smell it. Now, it is just a decision on whether to go 400 or 405 next week. I am going to mull over that for a while...

Chin-Ups
BW+27.5 x 5
BW+27.5 x 5
BW+27.5 x 5
BW+27.5 x 5
BW+27.5 x 5

Comments: Was really easy until the 4 seet. I really made sure I went down almost to lockout this week.

Leg and Knee Raises
3 x 12 for each

Comments: Need to work the lower abs some. I hate abs though.


General Comments: Pretty good workout. Felt good all the way through. Really impressed on how my deadlift keeps increasing. I would have sworn it would have stalled by now because I go up 10lbs a week. I am also going to love the push press exercise. It feels fun. Also, I put this up last night, but for some reason it dissapeared. So I don't know if my computer froze and I didn't notice or what. Oh well.

Rant of the Day: New section. Generally when I just complain, haha. Anyway, is it really that hard to put weights back where they belong? I meann seriously, it takes like 1 second to put stuff back right. Today, I just got done with my last set of deads, and I was tired of course. So I had to put my 45's back, and I put one back, then when I went and got another, some little New Year's dude put a 10 in front of the 45! WTF! It is 10lbs. How hard is it to put it where it belongs. It pisssed me off and I told him about it. Maybe now he will put sh!t where it belongs. For all you newbs and lazy people out there, PUT YOUR WEIGHTS UP RIGHT!!!

[RipStone]

IMpressive numbers in that workout...wow! One thing though, maybe you should use bigger intervals with the push press....just a thought.

Re; putting plates back: in my gym I am lucky if people simply unrack the bar. Usually the weights are left on after they are done with an exercise. So asking to put the plates back in the right area....pishhhhh....no f'n way dude!

[dbcb314]

IMpressive numbers in that workout...wow! One thing though, maybe you should use bigger intervals with the push press....just a thought.

thanks man... i try

I will have bigger intervals next time. I trying to get a feel for the exercise... but 95 and 105 were almost a waste of time haha.

[dbcb314]

26 January 2006

Off Day

- Was going to run, but had too much homework to do. I hate college.

[dbcb314]

Friday January 27, 2005

- all weights in pounds

Squats
185 x 5
205 x 5
225 x 5
245 x 5
280 x 3
225 x 8

Comments: Thought about going for 285 instead of 280, but I did not let my ego get the best of me. 280 was hard enough anyway haha. However, what is harder than the 280 is the 225 x 8. I HATE the back off set. My legs burn afterward.

Bench Press
135 x 5
200 x 5
220 x 5
240 x 5
265 x 3
265 x 3

Comments: Did 2 triples instead of the back off set because I have been stuck at 265 x 5. The second set of 265 was actually easier than the first. I feel confident I will get 265 x 5 Monday fo sho.

Power Clean
135 x 5
155 x 5
175 x 5
200 x 3

Comments: Ummm, I sort of messed up my power clean. Did not ramp up the weight good at all. I wrote down something in my notebook, did a couple sets, and realized how messed up it was. Oh well, got 200 x 3 and thats all the really matters. Form is coming along.

Dips
BW+60 x 8
BW+60 x 8
BW+60 x 8

Comments: The last set was HARD. Barely got the 8th rep. Plus, 60lbs is a pain in the rear to put on a weight belt. I used 2 25's and a 10. Just felt weird.

Hammer Curls
30 x 8
30 x 8
35 x 8

Comments: Pretty easy. I didn't know how much I could do, but this was too easy. Oh well, don't like curls anway...

Standing Neck Pulls
100 x 8
100 x 8
100 x 8

Comments: This is the last week of neck pulls. I will pick a different exercise for 3 weeks next week.

Cable Abdominals
170 x 12
170 x 12
170 x 12

Comments: Used the stack of the certain cable. I think (and hope) the other cables will let me add more weight.


General Comments: Pretty good workout. Everything went great and I hit all my lifts. And I was exhausted afterwards.

Rant of the Day: First the good- There was a surplus of hot girls in there today... I have a gf, but I can look ya know The weird- There were people doing GOOD MORNINGS with correct form in the gym today. I was stunned. One was a girl and that was even more stunning. The bad- For some reason, there were a lot of people in the gym tonight. Usually, people aren't in the gym on Fridays. I wish there weren't a bunch of people there though...

[RipStone]

Few things...

-noce job leaving your ego at the door. i have been fighting this of late myself.

-curls blow, lol! a waste of time perhaps?

-noting better then a hot girl doing GMs...

[LiftingKid]

Friday January 27, 2005

- all weights in pounds

Squats
185 x 5
205 x 5
225 x 5
245 x 5
280 x 3
225 x 8

Comments: Thought about going for 285 instead of 280, but I did not let my ego get the best of me. 280 was hard enough anyway haha. However, what is harder than the 280 is the 225 x 8. I HATE the back off set. My legs burn afterward.

Bench Press
135 x 5
200 x 5
220 x 5
240 x 5
265 x 3
265 x 3

Comments: Did 2 triples instead of the back off set because I have been stuck at 265 x 5. The second set of 265 was actually easier than the first. I feel confident I will get 265 x 5 Monday fo sho.

Power Clean
135 x 5
155 x 5
175 x 5
200 x 3

Comments: Ummm, I sort of messed up my power clean. Did not ramp up the weight good at all. I wrote down something in my notebook, did a couple sets, and realized how messed up it was. Oh well, got 200 x 3 and thats all the really matters. Form is coming along.

Dips
BW+60 x 8
BW+60 x 8
BW+60 x 8

Comments: The last set was HARD. Barely got the 8th rep. Plus, 60lbs is a pain in the rear to put on a weight belt. I used 2 25's and a 10. Just felt weird.

Hammer Curls
30 x 8
30 x 8
35 x 8

Comments: Pretty easy. I didn't know how much I could do, but this was too easy. Oh well, don't like curls anway...

Standing Neck Pulls
100 x 8
100 x 8
100 x 8

Comments: This is the last week of neck pulls. I will pick a different exercise for 3 weeks next week.

Cable Abdominals
170 x 12
170 x 12
170 x 12

Comments: Used the stack of the certain cable. I think (and hope) the other cables will let me add more weight.


General Comments: Pretty good workout. Everything went great and I hit all my lifts. And I was exhausted afterwards.

Rant of the Day: First the good- There was a surplus of hot girls in there today... I have a gf, but I can look ya know The weird- There were people doing GOOD MORNINGS with correct form in the gym today. I was stunned. One was a girl and that was even more stunning. The bad- For some reason, there were a lot of people in the gym tonight. Usually, people aren't in the gym on Fridays. I wish there weren't a bunch of people there though...

I would personally take out the curls. I just don't see them doing anything for you in terms of strength training. Nice job on the power cleans! Just out of curiousity, do you use wrist wraps when you do them?

[dbcb314]

I would personally take out the curls. I just don't see them doing anything for you in terms of strength training. Nice job on the power cleans! Just out of curiousity, do you use wrist wraps when you do them?

No, I don't use wrist wraps. I am thinking of gettting some, but not for power cleans, but for squat, push press, and bench press because my wrist has been hurting as of late. My wrist never hurt when I do power cleans however.

Naw... gotta have some curls haha. All I really care about is strength, but the gf loves the biceps haha. Plus, next week it won't be a waste of time because I will have a better idea of how much weight to use. Plus, I don't have any heavy horizontal pulling, so my biceps don't get as much work as usual.

Plus, I don't know if this is right or not, increasing the stength of my curls may increase my chins as well as helping me prevent injury when doing deads and such. I don't know, just a thought.

[dbcb314]

I am going to try and force myself to go do some grip work today. Hopefully I don't get too tired haha.