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grit... The New Beginning
Background:
I'm 22. aprox 215lbs I've been working out for about three years learning and progressing along the way with a few set backs like a slack summer or a banged up elbow. But at the moment I just moved and for the last three months I've been messing up bad. I took some giant leaps backwards. This ends today with the start of a 5x5 type program and a lot more quality in the diet. The goal is to get bigger and much stronger and live with gaining a bit of fat. I'm hoping this journal will be a good way to keep track of things and pick up a few tips. So here it is ladies and Gents the first entry. WORKOUT BB military press 115 lbs 5x5 (started a bit low will try 125 next time) Dead lifts 245 lbs 5x5 Wide grip pull ups bw 3x5 ( these puppies are hard, I'll work up to 5x5 then add weight ) EZ bar curls 105 lbs 3x8 Diet meal 1 oatmeal & protein meal 2 sausage roll meal 3 whole wheat spaghetti and beef meal 4 whole wheat spaghetti and beef meal 5 whole wheat spaghetti and beef PWO 6 shake with milk meal 7 whatever i can find b4 bed |
Add some veggies and fruits. Good luck to you.
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Good to see you're gettin back at er. I think your old workout partner Scotty pretty much let his workout go to shit as well. Tsk tsk! lol
How often are you progressing on military press? If its twice a week then I would just stick with the 5lb jumps. It will get harder and this will just give you some grace period to get used to the weight and get some good form practice in. Just so everyone knows, Grit is my old roomie. IW |
Ya not sure if a guy should do workout A B A mon wed fri or do the A B A B just going back and fourth. It's not as fun with no gym buddy up here. No decent spotter ( frick people do not understand simple spotting instructions) no competition and no one to elbow and stare with when those chicks are bending over. I'm hoping with the journal I can compete with myself from last week and I guess I can creep on my own... but still no spotter....
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ok did the other workout for the first time today.
workout Flat Bench 155 lb x8 (warm up) 155 lb x6 (warm up) 235 lb 5x5 (piece of cake) Squats 135 lb 5x5 (warm up) 205 lb 5x5 (got the nice deep form down) Rows (pendlay rows) 135 lb 5x5 (way to light but figured out how do them) Dips BW+75 lb x 5 (ahhhh to much) BW+45 lb 4x5 Thoughts : started out a bit light but should ramp up pretty smooth for a while. Diet meal 1 protein shake (water) meal 2 sausage roll, orange juice meal 3 Small porkchop, raviolli, snap peas meal 4 2 small porkchops and spaghgetti meal 5 potatoe pancakes, farmer sausage pwo 6 shake meal 7 potatoe pancakes and chicken |
Some good lifts grit, you like your pork:weights:
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workout
Flat Bench 135lb 2x8 (warm up) 240 lb 5x5 Squats 135 lb x5 (warm up) 210 lb 5x5 Rows (pendlay rows) 155 lb 5x5 No time for accessories today running late. As for the pork I just rob the fridge I havn't cooked anything in quite a while so if it's pork in there I eat pork if its chicken I eat chicken lol. |
Quote:
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Howz the squats? A2G?
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yes with the squats I've narrowed up the stance and I'm getting low low. Which is why I'm starting at what in my opinion is a weak ass squat. I'm also trying to squeeze in MMA practice at least once a week. It definitly has a large effect on the lifting and vice versa. It's hard to get the healing time in, maybe it will get better once I get used to it.
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oh and pity where the heck did that come from? and no fish don't have souls lol
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Quote:
nice numbers dude. are you following a certain 5 x 5...or just using 5 x 5 reps? |
just a 5x5 increasing 5lb a workout /week depending on.
A- bench squat rows + Auxiliary (triceps traps whatever feels good) B- deadlifts, military press, pull ups + auxiliary (biceps or whatever) not sure if it's an ideal plan but time will tell |
WORKOUT
DB military press 35's x10 (warm up) 65's 5x5 Dead lifts 250 lbs 5x5 (these felt way better today) Wide grip pull ups bw 3x5 DB standing bicep-curls 55's x6 50's x7 45's x8 |
I think you may find that squatting 2x a weak and DLing once it will be *very* hard to recover once it gets at all difficult. Or at least thats what I've found in my own personal experience. But if you are making gains and progressing week to week then there is no point in stopping a good thing.
IW |
yes as I get closer to max capacity I may need some more recovery time. Is there a good replacement for squats in one workout? That would bring the really heavy stuff ( assuming the wieghts I lift will ever get large enough to be called heavy ) down to twice a week.
cleans? snatches ? however there is no lifting pad so I can't just slam anything down. suggestions? Maybe squat thrusts with large triangular weights? |
Squat thrusts with large triangular weights is your best bet but since most places don't have triangular weights anymore.... lol
You could just change one of them to a front squat and start really light to learn the form. This will get some practice for front squats and reduce the weight on one day. Or really, any other variation of a lower movement would be fine. Maybe some single leg work or lunges, split squats etc. I wouldn't reccomend power cleans or snatches without a proper lifting pad. Shit happens. IW |
i second the squat thrusts.....just watched that one last night :)
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workout
Flat Bench 135 lb x8 (warm up) 225 lb x3 (warm up) 250 lb 5x5 (felt great must be the turkey) Squats 135 lb x10 (warm up) 215 lb 5x5 Rows (pendlay rows) 165 lb 5x5 tri extension machine 45 lbx 10 70 lbx 10 90 lb 2x10 Thoughts : feels good to be back after the holiday Diet meal 1 protein shake (water) meal 2 chicken and rice meal 3 chicken and mixed veggies meal 4 steak + banana pwo 5 shake meal 7 yet to be determined? |
BW 219.5 lb
Workout BB military press standing bar x10 (warm up) 135 lb 5x5 (collar bone to lock out... none of that half rep to 90 degrees stuff) Dead lifts 135 lb x8 (warm up) 225 lb x 3 250 lbs 5x5 Wide grip pull ups bw 3x5 DB standing bicep-curls 60's x6 55's x8 50's x8 leg raises cable curl drop set ( for that useless but oh so sweet pump) Meal 1 shake meal 2 turkey and potatoes meal 3 steak and rice meal 4 pork ribs meal 5 crackers and humus meal 6 pwo shake meal 7 snap peas and turkey |
I think it would be beneficial if you had a better warmup. Something with some acclimation and more than one set.
Deadlifts (as a quick example) 65x5x2 95x3x2 115x3 155x3 185x3 205x1 225x1 245x1 Working Sets (ie 250 5x5) |
agreed.
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I, personally, wouldn't do that many reps on deads. I get burnt out pretty fast on them. I stick to 20kg jumps max (45lb ish). I do something like:
20kg x 5 (snatches) 40kg x 5 (cleans) 60kg x 5 (now start with deads) 80kg x 4 100kg x 3 120kg x 2 140kg x 1 And then I judge from there what to do depending on what weight I'm working at. I find the cleans and snatches really get the blood flowing alot more that deads and they are fun too. Just my 2 cents. IW |
^^Your warming up for a 300lb+ deadlift though. You don't have as many 45lb jumps when you're going to 250, things get a bit tighter in this range. The warmup example on this site is for something like a 405-450lbs, which is another ballgame again, you'd probably be making some jumps over 45lbs.
http://www.bodybuilding.net/personal...face#post54643 That's the example, for anyone that hasn't seen it. |
Yes I suppose I'm talking about warming up to heavy singles whereas he's doing a 5x5. Good point.
IW |
I agree I should be adding more warm-up sets in. Jumping into 5x5 deads squats military press etc. could get me into trouble with injury i supose.
Do you find that a longer warm-up improves preformance on the working sets? 10 warm-up sets seems like a heck of alot though? |
Thanks for the imput guys
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That's exactly what it says in the example. Holy shit 10 sets! But really its not a whole lot. You take a minute or a minute and a half in between sets and its 15minutes. You'll lift more (typically) and be better prepared for the working sets.
Its not that a longer warmup improves performance, its the procedure you use that gives you the performance. You could do 10 sets of 5 as your warmup and do it in the exact same time as the one I posted, would your working sets be improved? A very big NO is the answer. A proper warmup involves warming up the muscles involved, lubricating joints and preparing your for the training environment to come (read: acclimation :D). Time is not a primary factor of a warmup's effectiveness, although it is at play. For me, my warmup is dictated by the exercise I'm warming up for. Smaller weight exercises (bench, MP, cleans, etc) are tightly spaced, weight wise, and typically need a bit more acclimation (ie. more warmup singles, >10sets total). With my heavier exercises (Squat, deadlift, etc.) I can stick to the 10 sets with big jumps in weight and be better off. Its something that needs to be tailored to the individual, just like diet, training and anything else lol. BUT you need to start with something before you can manipulate it and make it your own. :D |
A proper warmup will make or break a PR attempt.
IW |
Workout
flat bench bar x10 135x6 155x5 185x4 205x2 235x1 255 5x5 (starting to get tough maybe just one 5 lb jump a week) front squat bar x10 65 x5 95 x5 115 x5 135 2x5 ( give me a break first try at these ever) JS rows 160 5x5 (lower back gets tired b4 the upper back... lower back is kinda the weak spot if you havn't noticed deadlift = bench blah no extra tri work it's getting late and they're a bit stiff today anyway. Tried a longer warm-up on the bench not ten sets but alot more than one, not sure how I feel about it yet. Diet: good |
How did you like the front squats? They are always shitty the first itme.
IW |
I think they'll be a good way to prevent over training doing the three day a week program. like you said reg squats twice a week and dead lifts once might get to be a little to frequent.
Now I just have to wait for the lower back to catch up a bit. |
why wait.....maybe you should catch it up :)
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^^My thoughts exactly.
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"why wait.....maybe you should catch it up "
I'm workin on Jeez... maybe I should have said now I just have to finish catching my back up. standing milt press bar x 10 65 x 8 95 x 5 125 x3 145 x1 165 x1 175 x1 185 x1 (figured I better get some sort of a base PR ) 135x8 deads 135x8 155x5 175x4 205x1 225x1 245x1 260 5x5 kicked out closing time. |
Nice pressin!
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Mon: MMA practice
today bw=220.8 Workout flat bench 135x6 155x5 185x3 195x3 205x2 225x1 235x1 245x1 260 5x5 ( all this food must be doing some good) squat bar x8 95 x6 135x5 155 x3 185x1 205x1 220 5x5 HS ROWS (lower back is screaming so no P rows) 180x5 270x5 360x7 360x5 270x11 thoughts: I think my back was a little stiff from monday. I have been working in longer warm-ups and I think I'm starting to like them. I have never ate so much in my life as in the last couple weeks but I keep adding my 5lbs a week per lift so I'll stick to it. diet=fair 6 meals + pwo shake |
today
bw=220.0 Workout flat bench bar x12 135x8 155x5 175x3 185x1 205x1 225x1 235x1 245x1 265x5 285x1 295x1 225x13 (mixed it up today) squat bar x10 135x6 155x3 175x1 195x1 225 5x5 cable tri ext drop set 150x18 140x10 130x8 110x7 70x10 50x10 thoughts: feel like crap... this cold is beating the hell out of me diet= poor, being sick makes it hard to choke down the grub. |
Take care. Make sure you're giving yourself a chance to recover.
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Let that cold pass by Grit and get back at it.Nice benching too mate :)
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