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Day 8 of Mark Rippetoe's 3x5 Training
10th March 2006
Friday
Cardio

i know i wasnt supposed to turn up today at the gym, but because i'm on a 10 day vacation from high school and i had 10 hours of sleep last night (yes: luck me ), i decided to go and do some cardio...

Treadmill @ 10 minutes = 130 kcals
Cross Trainer @ 15 minutes = 160 kcals
TOTAL @ 25 minutes = 290 kcals

in addition to this i also did fascia stretching...

Overall Impression:

1.) i'm doing proper cardio after 2 weeks and my lungs were fucked as hell... mental note: do cardio MINIMUM 1 day a week...

2.) even though i got breathless fast (which is very very abnormal for me because i'm like a long distance runner - until now :(), i think i managed to do quite a bit of cardio... and i'm happy on the whole with the workout - its just that i'm not used to be feeling cardio very difficult... but i guess it'll change with time... see u tomorrow...

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Anuj, I would save the fascia stretching for actual weight workouts and just do normal "run o the mill" static stretches for cardio only or off days. Or, in other words, a lighter, less forced stretch.

The reason I say this is because the fascia stretches are desined to be damaging to the fascia tissue in their own right. You need to allow time for recovery from the fascia stetching and for the fascia bag to heal and "remodel". Just like you need time for your muscles to recover.

Also, don't ignore the part about the blood pump in the muscles faciliatating maximum stretching of the fascia, as I think this is an important bit. As well as the muscles being extremely warm.

Remember, the fascia stretching is not about flexibility per se, but about facilitating muscle growth. Although they will of course increase flexibility, especially by damping the golgi reflex (which could increase stength). But any normal stretching if done correctly can increase flexiblilty.

So stretching after your cardio is good. I just woudn't do damage inducing stretches on non weight training days.

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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.

ok eric... i wont make this mistake again... thanks

Day 9 of Mark Rippetoe's 3x5 Training
11tth March 2006
Saturday
Workout A

Barbell Back A2G Squats [3x5] = 75 kgs

Flat Bench Press [3x5] = 65 kgs

Barbell Deadlifts [1x5] = 110 kgs

moving on, i did some accesorry exercises for abs only because i had a film to catch (syryanna - beautiful movie btw)....

Abdominals Workout:

1.) Flat Crunches with feet above floor 2x50
2.) Flat Crunches with feet straight above floor 2x25
3.) Flat Leg Raises 2x50


Overall Impression:

1.) i took the same weight for squats because i knew i could not have taken more than that... however, i plan on taking 80 next time...

2.) deads were amazing... i know i've taken more weight before, but i'm happy nonetheless...

3.) bench is becomming a problem... i'm afraid i might hit a plateau soon..

4.) i dont know why, but i wasnt in the workout mood today... its probably because of that that i feel my bench my stall... however, next time i'm going to make it a point to be "in the groove"...

5.) great workout... everything went as planned...

6.) i think all those circuits are getting to me, so i'm probably going to do only chins + dips along with abs every workout...

7.) see u soon

menta note: no more fucking around with this routine... no more circuits.... only chins + dips + leg curls... and cardio on training days: NOT on off days...!

but, lets say i get bored of this rouitne, i will skip one session and do a full body circuit in that instead...

Maybe theres a way you could burn that onto a cd or something and then play the message over and over through headphones or whatever...

Again with the boredom. Man, you'd make a terrible fisherman. If you never want to be bored why don't you take up, I don't know, base dropping or something.

I'm just messing with you Anuj. Just remember what I said about keeping your focus.

^^^ ok eric... its just that i'm feeling kinda low... i just realized my lifts so far are lame... i thought ur supposed to add the weight of the barbell into all your lifts and the total reps done... i now find out that ur NOT supposed to put the weight of the rod and the reps are only the ones u did WITHOUT a spot...

so that means i'm really really fucking weak.. ...

these are my stats RAW and without a spotter... if u want, u can add the weight of the rod as 45 lbs and see how much i actually lifted up in January:

One Rep Maxes as on Jan 2006

Deadlift
Weight in Kilos Excluding Barbell Weight = 120
Weight in Kilos Including Barbell Weight = 130
Weight in Lbs Excluding Barbell Weight = 264
Weight in Lbs Including Barbell Weight = 286

Bench Press
Weight in Kilos Excluding Barbell Weight = 80
Weight in Kilos Including Barbell Weight = 90
Weight in Lbs Excluding Barbell Weight = 176
Weight in Lbs Including Barbell Weight = 198

Squat
Weight in Kilos Excluding Barbell Weight = 90
Weight in Kilos Including Barbell Weight = 100
Weight in Lbs Excluding Barbell Weight = 198
Weight in Lbs Including Barbell Weight = 220

there... i hope this explains everything....

Well, I don't know why you should sweat the barbell. If you're using the same one then it's weight doesn't change (unless physics is different in India). So your lifts may LOOK higher but it's not like they're going to increase any faster. Simply put, the bar factors out.

You've probably been doing too much extra stuff. Just allow the routine to do what the routine is supposed to do. Don't second guess it. I don't know if your really realize how taxing these full body heavily loaded routines really are. Maybe it doesn't seem like much when you write it down...

It reminds me of the converstation we had about my pendulum routine. I said, since I had just been sick for a while, that I may repeat the first two weeks before moving into the 5x5 strength phase (per 0311's suggestion) and you said, but dude week one is designed for total muscle breakdown! or something to that effect. I told you that muscle recovery was nothing compared to the total systemic effect of routines like 5x5 utilizing maximal loads.

Now, during the volume week of pendulum, I was pretty damn sore of course, but I was nowhere near as tired as I was during the 5x5 week (with the week two, upper/lower being somewhere in between).

And a full-body circuit course is not "accessory" work, imo and there is no need to "mix things up' with this routine. I would cut out the additional work until you see the improvement you want. And then a little accessory work is ok.

Also, how are you eating? That is going to play a hug role even if all you care about is strength.

I don't mean to be a jerk...but if your bar weighs 10kg it can't weigh 45lbs...if the bar weighs 45lbs then your bar weigh 20.45kg...if it weighs 10kg then your bar is 22lbs.

Your numbers for lbs don't make sense, if the bar weighs 45lbs then how come your squat number without the bar is 198 and with is 220....that's a 22lb difference.

I'm not trying to rag on you, just trying to help make sure that your numbers are correct. Nothing worse than having the wrong numbers recorded in your personal records

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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