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Personal Journals discussion on Ross' Strength Journal, within the Members Section; Last week sucked...I had 2 workouts...blah. This was Thursday's workout. Flat Bench Press - WU, 5X5 170 Incline DB Press ...


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Old 10-14-2007, 08:17 PM   #21
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Last week sucked...I had 2 workouts...blah. This was Thursday's workout.

Flat Bench Press - WU, 5X5 170
Incline DB Press - 1X5 60, 1X5 65, 1X5 70
Squats - WU (1X5 135, 1X5 185, 1X5 215), 3X5 225
Rows (smith machine) - 5X5 135
Tricep pulldowns - 3X8 70

Body weight - 165

I tried to max out on flat bench and almost got 205...I didn't rest much after my last set. I know I can do it though. My right quad cramped during my last two sets of squats, so I cut it a little short.
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Old 10-15-2007, 06:01 PM   #22
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Flat Bench Press - WU, 5X5 175
Squats - WU, 5X5 230
Seated Cable Rows - 5X5 135
Tricep Pulldowns - 5X8 70, 80, 60, 50, 40
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Old 10-17-2007, 12:52 PM   #23
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I haven't really mentioned the new supplements I got in the mail last week. I still need to eat more meals. I'm only having 3-4 huge meals a day..I need to spread it out, but I haven't really had enough time. Still that's not a very good excuse...I always roll my eyes when people tell me they don't have the time. What a hypocrite. This is my diet:

Upon waking 8:30am
multivitamin
fish oil
glucosamine & chondroitin
papaya enzymes & bromelain

Breakfast 9:00am
30gr protein from protein bar
3-4 cereal/granola bars
600 calories

Lunch 12:30pm
crap
800-1200 calories

Snack 4:30pm
1-2 granola/cereal bars

Pre-workout 6:00pm
20gr whey protein
4gr beta alanine
4gr citrulline malate
5gr creatine monohydrate
40gr dextrose
40gr maltodextrin

Post-workout 7:45pm
40gr whey protein
4gr beta alanine
4gr citrulline malate
5gr creatine monohydrate
40gr dextrose
40gr maltodextrin

Dinner 8:15pm
steak or chicken
potatoes, rice, or pasta
vegetables
1200-1400 calories

Before bed 11:00pm
fish oil
multivitamin
glucosamine & chondroitin
melatonin
Forza-T (6OXO & Tribulus)
papaya enzymes & bromelain

I'm going to go to the grocery store to buy some stuff to snack on throughout the day. I really need it.............................. I ****ing hate eating 3 meals a day and trying to get in all of the calories that I need.
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Old 10-17-2007, 04:44 PM   #24
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Standing shoulder press - WU, 5X5 135
Rack pulls - WU, 1X5 245, 4X5 265
Squats (80%) - WU, 5X5 185
Lat pulls - 5X5 180, 1X12 135
Preacher curls - 4X8 65
Horizontal leg raises - 5X15

Body weight - 166

My balls were stuck to the wall during this workout. It's the first time I've done any kind of dead lift since I was 16. It felt good though..aside from the pain. But I feel great afterwards. Shoulder press was heavy. Lat pulls were heavy. I superset curls with leg raises so I could hurry up and get the hell out of the gym.

When I started the DFT 5X5, I wasn't very tired on my days off, so I reduced my rest time to try to get more out of my workouts. It worked. Now I'm needing to rest a little bit more between sets, but it's working out well. I love the 5X5...I'm not doing shit until Friday. 100% pooped.
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Old 10-19-2007, 04:44 PM   #25
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Flat Bench Press - WU, 5X5 175
Squats - WU, 4X5 215, 225, 235, 245, 1X3 265
T-bar rows - 5X5 115
Incline DB Press - 4X5 65, 1X5 70
Tricep pulldowns - 3X8 80
Russian twists - a lot
Hanging leg raises - 3X15

Body weight - 168

My right quad cramped during my last 3 sets of squats. It's pretty scary because I feel like something bad could happen at any moment while I'm going through the sets. It's the second or third time this has happened when I was messing with heavier weights. Any advice? I've been stretching, but it still happens.......

Last edited by Ross86; 10-22-2007 at 08:08 PM..
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Old 10-20-2007, 12:05 PM   #26
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Ouch, quad is still sore today. Walking up and down stairs I can feel it, but it's not sore to the touch. It's sore when I just walk also...I suppose it's probably a mild strain. Hopefully it will get better by Monday. Does anyone know of anything that might help?
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Old 10-20-2007, 01:02 PM   #27
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Leg press and squats, leg press and squats, leg press and squats....

Quad dominance. Trigger points, adhesions, little areas of waste buildup....you name it.

You need more posterior chain work. Although the pain is in your quad. That's most likely because of the surrounding tissues being strained by the cramp. I doubt it's anything major. Actually some type of muscle rup will likely help a lot. Massage the area out. Keep stretching. During a cramp sometimes stretching the opposite muscle helps too...don't ask my why.

If you don't want to keep cramping you have to go proactive. This is the kind of thing that happens from pretty much random training and over reliance on one or two movements. Just treating the symptoms won't take care of the underlying cause, most likely.

Of course make sure you are hydrated and that you stretch after your workout. Taking a foam roller to your hip flexors and quads...you whole lower body would go a long way toward kneeding out these problem areas.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 10-20-2007, 01:26 PM   #28
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That's what I thought, just wanted to hear it from someone else.

Thanks Eric
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Old 10-20-2007, 01:55 PM   #29
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BTW, I don't really think your training has been random . It's just that we learn to rely on other people's "programs" and half the time, they ARE random. Just said that to get your attention. Basically you have to think about the specific purpose of everything you do. For instance, why did you choose rack pulls?
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Old 10-20-2007, 03:41 PM   #30
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Haha, yeah I knew what you meant.

I chose rack pulls because they're the most viable alternative to dead lifts. I'm still not confident enough to do dead lifts...rack pulls hurt enough. But it's something that hits a bunch of minor muscles that are otherwise neglected in my workout. I had several sore muscles in weird places after doing them anyway, so I know they did a lot of good. I pulled the workout off of the DFT 5X5 sticky. The bar is only 6 inches higher than a conventional dead lift.

Doing the 5X5 has noticeably increased my strength. I'm loving it. But for all of the increases, I've noticed several areas that I need to concentrate on more. I am going to the 3X3 after next week for a couple of weeks. I think after that I'll take it easy for a week or two and concentrate on a couple of exercises, and then start the 5X5 over again. I'm at 99% on bench, 90% on squats, 99.9% on shoulder press, and 85% at rack pulls. I could probably go to 3X3 next week, but I want to be sure I've gotten everything I can out of the 5X5. After resting this weekend, I might surprise myself on Monday.

Is that pretty sound logic? It's my first time doing a 5X5, so I want to make sure I'm doing things right. I think next week will be my 4th week of 5X5 and I'm solid right now.

Last edited by Ross86; 10-21-2007 at 03:25 PM..
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