Bloodied, but unbound

DOMS · 12-08-2006, 12:35 PM

Quote:

Originally Posted by P-funk

it isn;t supposed to be max squating three days a week!

Onle once a week (friday)!!

I'm just following what the spreadsheet says to do.

Maybe 'maximal' wasn't the correct word, but with two exceptions (a set of 3 and of 8), I'm doing 5 reps.

**P-funk** · 12-08-2006, 12:51 PM

Quote:

Originally Posted by DOMS

I'm just following what the spreadsheet says to do.

Maybe 'maximal' wasn't the correct word, but with two exceptions (a set of 3 and of 8), I'm doing 5 reps.

which spread sheet? The template should go like this:

day1- 5x5@8-10RM (increase 5lbs weekly)

day2- 5x5@20% less intensity then day 1

day3- 1x5@max 5 rep set (increase weight weekly)

DOMS · 12-08-2006, 01:06 PM

I followed a link in TT's journal and found an Excel spreadsheet at the bottom of this page. I plugged in the numbers. Basically, it was the weight that I could do at 5 reps. This was set as week 4's weight and scaled back the previous three and increased for the next 5.

**P-funk** · 12-08-2006, 01:09 PM

Quote:

Originally Posted by DOMS

I followed a link in TT's journal and found an Excel spreadsheet at the bottom of this page. I plugged in the numbers. Basically, it was the weight that I could do at 5 reps. This was set as week 4's weight and scaled back the previous three and increased for the next 5.

oh, yea, that is the intermediate version from Madcow....that is not the traditional Starr 5x5.....carry on.

DOMS · 12-08-2006, 01:12 PM

Okay, it's apology time. Because of my discussion with P-funk, I was reading some of my old posts in this thread and came across this beauty:

"So, just another routine? Big deal, right? Well, not so. It seems that the program may not be workable for several people. Thinking about it, I came to a conclusion. Maybe it didn't work for TT and Stewart because they're so far along in weight training and a lot weaker. Perhaps it'll work for someone not so far along? Such as...me?"

I sound like an ass.

The sentence that read "Maybe it didn't work for TT and Stewart because they're so far along in weight training and a lot weaker." should have read "Maybe it didn't work for TT and Stewart because they're so far along in weight training and I'm a lot weaker." Meaning that since I'm weak and so far from my potential, that I should be able to do it.

Sorry, TT and Stewart!

DOMS · 12-08-2006, 01:12 PM

Quote:

Originally Posted by P-funk

oh, yea, that is the intermediate version from Madcow....that is not the traditional Starr 5x5.....carry on.

Sir, yes sir!

Heh, that's the same "mistake" that TT made.

**P-funk** · 12-08-2006, 01:13 PM

DOMS · 12-08-2006, 01:15 PM

Tell me about it.

DOMS · 12-09-2006, 02:46 PM

Week 3, Day 3

Strange...very strange. Today I just blazed through my workout. I didn't up my RI to 3, it's still just 2. I wasn't ill or tired for my last two workouts, either. I just didn't feel taxed by today's workout.

Even when I was doing my 220 Squats I was firing out of the hole. I have no clue...none.

The only downside to my workout was putting a hole in the wall. I was unloading my squat rack, even though there was only a single 45 on one side, the bar tilted, fell, and put a hole in the wall. It turns out that I had remounted the bar too far to the right. Damn you, Archimedes!

Squats (RI 2, 1/x/1x)
105 @ 5
135 @ 5
155 @ 5
185 @ 5
220 @ 3
160 @ 8

Bench (RI 2, 1/x/1/x)
75 @ 5
90 @ 5
110 @ 5
130 @ 5
150 @ 3
110 @ 8

T-Bar Row (RI 2, 1/x/1/x)
80 @ 5
100 @ 5
115 @ 5
135 @ 5
160 @ 3
115 @ 8

KW: 5x5, legs, back, chest, pecs
09/12/2006

fufu · 12-09-2006, 06:20 PM

Nice squattage. lawl, sorry to hear about the hole in your wall, that sucks. But it is kind of cool at the time. What kind of room do you workout in?

DOMS · 12-09-2006, 06:52 PM

Quote:

Originally Posted by fufu

Nice squattage. lawl, sorry to hear about the hole in your wall, that sucks. But it is kind of cool at the time. What kind of room do you workout in?

I workout in my home office. I put a 45 pound dent in my faux wood paneled wall.

At least no one was around to see it.

Burner02 · 12-10-2006, 04:18 PM

Quote:

Originally Posted by DOMS

Even when I was doing my 220 Squats I was firing out of the hole. I have no clue...none.

'cause you were in the zone, dude! When u realize..you are in that zone...GO HEAVY! No..I mean..GO HEAVIER!

Triple Threat · 12-10-2006, 07:21 PM

DOMS · 12-10-2006, 07:43 PM

Quote:

Originally Posted by Burner02

'cause you were in the zone, dude! When u realize..you are in that zone...GO HEAVY! No..I mean..GO HEAVIER!

Thanks! The only problem is that I'm doing a routine where every set has a predefined weight. I can't change a thing.

DOMS · 12-10-2006, 07:43 PM

Quote:

Originally Posted by Triple Threat

Arsonist?

Burner02 · 12-10-2006, 08:15 PM

Quote:

Originally Posted by DOMS

Thanks! The only problem is that I'm doing a routine where every set has a predefined weight. I can't change a thing.

(pppsssst....I think you can...just...do it! Try it..you'll like it....anarchy!)

DOMS · 12-10-2006, 08:48 PM

Quote:

Originally Posted by Burner02

(pppsssst....I think you can...just...do it! Try it..you'll like it....anarchy!)

Then I'd kill my goal. Which is to get to week 5 without changing a thing.

I want to keep at this as long as possible. It's doing good things for me.

Burner02 · 12-10-2006, 09:22 PM

then...nevermind what I say!

DOMS · 12-10-2006, 09:40 PM

Quote:

Originally Posted by Burner02

then...nevermind what I say!

No way! The words are good, I just can't do it until my 5x5 is over.

Burner02 · 12-10-2006, 09:50 PM

gotcha!

DOMS · 12-12-2006, 07:36 PM

Week 4, Day 1

Well, it's make it or break it week. I have to admit, it wasn't a breeze coming out of the hole on my last two sets of Squats. But, for those of you playing the home game, the numbers jumped a bit. The 5x5 routine works on percentages, which doesn't translate well in to actual pounds, so I round the numbers to the nearest 5 pounds. This week, for mathematical reasons, I ended up rounding more up than down. So, I added 10 pounds to quite a few of the sets.

Because of the increased weights, I ended up moving to an RI of 3 on the last sets of Squats (but maintained 2 on the other exercises). I'll remain at an RI of 3 for the Squats from now on.

Aside from the Squats, the rest was still pretty easy. Which is great because I benched my at my PR. Also, during the last set of the Benches, I really felt it in my pecs. Good stuff!

The truth of it is that, even if I don't make it past week 4, this workout was worth it. I put on a noticeable amount of muscle. Not only is it a great physical workout, it's also a great mental workout. If you're a novice like me, this workout is worth trying.

Squats (RI 2, 1/x/1/x)
110 @ 5
140 @ 5
165 @ 5
195 @ 5
220 @ 5 - an RI of 3

Bench (RI 2, 1/x/1/x)
75 @ 5
95 @ 5
115 @ 5
130 @ 5
150 @ 5

T-Bar Row (RI 2, 1/x/1/x)
80 @ 5
100 @ 5
120 @ 5
140 @ 5
160 @ 5

KW: chest, back, legs, 5x5
12/12/2006

**P-funk** · 12-12-2006, 07:38 PM

looks good.

fufu · 12-12-2006, 08:31 PM

Nice job, looks like one of your strongest workouts so far in this journal.

DOMS · 12-12-2006, 08:48 PM

Quote:

Originally Posted by P-funk

12-08-2006, 01:13 PM	#367
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-09-2006, 06:20 PM	#370
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,733 Photos: 4	Nice squattage. lawl, sorry to hear about the hole in your wall, that sucks. But it is kind of cool at the time. What kind of room do you workout in?
	fufu's 1337 Journal Your diet will set you free.

12-10-2006, 09:22 PM	#378
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,291	then...nevermind what I say!
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-10-2006, 09:50 PM	#380
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,291	gotcha!
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-12-2006, 07:38 PM	#382
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	looks good.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-10-2006, 07:21 PM	#373
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,323 Photos: 4

12-12-2006, 08:31 PM	#383
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,733 Photos: 4	Nice job, looks like one of your strongest workouts so far in this journal.
	fufu's 1337 Journal Your diet will set you free.