S20's "5x5 Can Suck My Ass" Journal

**P-funk** · 07-03-2007, 03:49 PM

make sure you can keep a neutral hip position when you do squat ass to ankles.

Triple Threat · 07-03-2007, 05:08 PM

Stewart20 · 07-03-2007, 06:04 PM

Quote:

Originally Posted by P-funk

make sure you can keep a neutral hip position when you do squat ass to ankles.

I guess the best way to tell is next time I do them I will tape myself and post it and then you can let me know how the form is. I should have done that today, but I wasn't thinking...

Stewart20 · 07-05-2007, 01:31 PM

July 5

Pull

A. Chinups (RI=90 sec)
BW+75 x 3, 3, 3, 3, 3, 3, 3, 3

B. DB Rows (RI=60 sec)
110 x 5, 5, 5, 5, 5

C. CG Pulldowns V-handle (RI=45 sec)
135 (home machine weight) x 8, 8, 8

D1. Side laterals
30 x 10, 10

D2. Rear laterals
30 x 10, 10

Double D · 07-05-2007, 02:07 PM

Nice chins!

Stewart20 · 07-05-2007, 05:18 PM

Quote:

Originally Posted by Double D

Nice chins!

I am getting there, catching up to the mighty Double D pulling strength day by day!

Triple Threat · 07-05-2007, 07:26 PM

DD and YM have certainly raised the bar, haven't they?

Bakerboy · 07-05-2007, 07:39 PM

Quote:

Originally Posted by Triple Threat

DD and YM have certainly raised the bar, haven't they?

Don't forget CP. He can do heavy pull ups/ chin ups too.

Stewart20 · 07-06-2007, 06:50 AM

I am just trying to raise my own bar actually. Sure, it is nice to have internal competitions with you guys, and to an extent it does help, but I just gotta get my pulling strength up to par with the pushing. My push strength just dominates the pull strength, so we gotta get that fixed.

I gotta tell you though, I think us bigger guys are at a distinct disadvantage when it comes to bodyweight exercises. There is a big difference between doing weighted pullups at a BW of 170 pounds versus 225 pounds. If you think about it, we already have an imaginary 50+ pounds weighted belt on us over you guys. I mean, for me, doing a weighted chinup with 75 extra pounds is like a 300 pound man doing chinups

Burner02 · 07-06-2007, 09:26 AM

Quote:

Originally Posted by Double D

Nice chins!

you saying that Stews got multiple chins? How rude!

'morning, Stew!

Burner02 · 07-06-2007, 09:30 AM

Quote:

Originally Posted by Stewart20

I am just trying to raise my own bar actually. Sure, it is nice to have internal competitions with you guys, and to an extent it does help, but I just gotta get my pulling strength up to par with the pushing. My push strength just dominates the pull strength, so we gotta get that fixed.

I gotta tell you though, I think us bigger guys are at a distinct disadvantage when it comes to bodyweight exercises. There is a big difference between doing weighted pullups at a BW of 170 pounds versus 225 pounds. If you think about it, we already have an imaginary 50+ pounds weighted belt on us over you guys. I mean, for me, doing a weighted chinup with 75 extra pounds is like a 300 pound man doing chinups

now...I really can't agree w/ you on this one...you are bigger..'cause you are stronger...now me...I'm carrying an extra...well...40lbs now...but I now have less muscle.so...I unfortunately fit your description...but I don't think you do.
but.....when I was actually in good shape...my size went up..(weight) and I got stronger...and was able to add more weight to my pull ups. Make sense?

Stewart20 · 07-06-2007, 12:03 PM

Quote:

Originally Posted by Burner02

now...I really can't agree w/ you on this one...you are bigger..'cause you are stronger...now me...I'm carrying an extra...well...40lbs now...but I now have less muscle.so...I unfortunately fit your description...but I don't think you do.
but.....when I was actually in good shape...my size went up..(weight) and I got stronger...and was able to add more weight to my pull ups. Make sense?

yes, I know what you're saying, but if you took an equally muscular 170 pound guy vs a 225 pound guy, the 225 pound guy will still have a harder time doing the BW exercises, IMO, there is just more mass there. Now we can get into a whole nother argument about strength and all, but sure, a 170 pounder can be "stronger" than a 225 pounder, or the big guy could just be a hypertrophy guy and not be very strong, but that makes it a more difficult argument.

OK, well , jay cutler is bigger and stronger than all of us. Who has the easier time doing 10 pullups, him or someone like a Bakerboy here, who weighs around 170? Hell, I bet I can do more pullups than him, and I believe it's cause he just weighs more.

An exercise like a bench press where 225 pounds is 225 pounds for everyone is different. But if I do BW+100 on a pullup, I am pulling up around 325 pounds. In someone who weighs 170 pounds, they are pulling up 270 pounds. Still gonna be harder for me, even though I am bigger and supposedly "stronger"

wow, did that all make sense??

Stewart20 · 07-06-2007, 12:06 PM

Quote:

Originally Posted by Burner02

you saying that Stews got multiple chins? How rude!

'morning, Stew!

heh, lately I feel like that might be the case

I think 225 is too much for me, I would love to get down to a nice and cut 200, while at my current strength levels, so we'll see....I just love eating too damn much I guess

Stewart20 · 07-06-2007, 04:50 PM

July 6

Push

Dips (RI=90 sec)
BW+135 x 3, 3, 3, 3, 3, 3, 3, 3

Upright Rows (RI=60 sec)
135 x 5, 5, 5, 5, 5
*OK, not a push, but here for shoulders....too many front delt exercises, I have a bit of an imbalance there.

Low incline bench Press (RI=45)
205 x 8, 8, 6
*Horizontal pressing strength is draining fast!! Shit! That was my claim to fame around here....hmmm

My pulling strength is increasing though, so I guess it is coming at my pressing power's expense

Stewart20 · 07-08-2007, 10:47 AM

July 8

Lower

Deadlifts (mixed grip, switched each set) (RI=recovery)
375 x 3, 3, 3, 3, 3, 3

Leverage Squats (RI=60 sec)
345 x 5, 5, 5, 5, 5

Decline Crunches (RI=45 sec)
BW+40 x 8, 8, 6

BW=217.5

wow, somehow dropped 7 pounds since my last weigh in whenever that was a couple of weeks ago. Good news, cause that's what I want, but I expect the strength to start decreasing as well, maybe that is why my pressing has been so bad lately

yellowmoomba · 07-08-2007, 05:45 PM

What kind of program are you doing now ???

Stewart20 · 07-09-2007, 07:58 AM

Quote:

Originally Posted by yellowmoomba

What kind of program are you doing now ???

To state it basically, it is just this:
push/lower/pull with these guidelines:

first exercise(strength): 8x3 (or 6x3 for deads) starting with 85% 1RM w/90 sec rest.
second exercise(hypertrophy): 5x5 starting with 75% 1RM with 60 sec rest.
third exercise(endurance): 3x8 starting with 65% 1RM with 45 sec rest. Hopefully gonna get that down to 30 sec soon.

when I can complete the prescribed sets and reps, I will increase the weight 5 pounds on upper body movements and 10 pounds on lower and repeat.

Triple Threat · 07-09-2007, 08:58 AM

Quote:

Originally Posted by Stewart20

I think 225 is too much for me, I would love to get down to a nice and cut 200, while at my current strength levels, so we'll see....I just love eating too damn much I guess

Don't feel too bad. Eating too well is my downfall too.

Stewart20 · 07-09-2007, 11:06 AM

Quote:

Originally Posted by Triple Threat

Don't feel too bad. Eating too well is my downfall too.

you know what though, as long as I eat somewhat healthy choices, I won't feel so bad to carry an extra 5-10 pounds in my midsection, which is pretty much the only area on me that isn't cut. If those extra 10 pounds were from fast food and just crap, then I would feel a lot worse about it, but I know it's mostly healthy excess (if there is such a thing

)

Burner02 · 07-09-2007, 11:42 AM

heh...I can't wait till I'm only 5-10lbs over...

I start boxing tonight...that should help w/ the burning of excessive 'stores'...

Stewart20 · 07-09-2007, 03:28 PM

July 9

Pull

Chest Supported Rows (RI=2min)
175 x 3, 3, 3, 3, 3, 3, 3, 3

Pullups (RI=90sec)
BW+30 x 5, 5, 5, 5, 5

Pendlay Rows (RI=60 sec)
190 x 8, 8, 8

Side laterals
30 x 10, 10

Archangel · 07-09-2007, 04:00 PM

Brother 20, Lookin solid and strong my Friend!!! Droppin weight always effects my strength, but not much with yours, Good Stuff!!! Hope you had a Great 4th!!!

Stewart20 · 07-11-2007, 12:41 PM

July 11

Chest/Shoulders/Triceps

Low incline bench press (RI=120 sec)
275 x 3, 3, 3, 3, 3, 3, 3, 3

Close Grip Bench Press (RI=90 sec)
245 x 5, 5, 5, 5, 5

Side laterals (RI=60 sec)
35 x 8, 6, 6

Archangel · 07-11-2007, 04:18 PM

Simple and Sweet, Good Stuff BRother 20!!!

Stewart20 · 07-11-2007, 07:47 PM

Quote:

Originally Posted by Archangel

Simple and Sweet, Good Stuff BRother 20!!!

ha, yeah it was Archie....but, I was looking in the mirror before, and I came to the conclusion that I have done too much pressing in my time, so I think it's time to try something new. I want to try to double the amount of pulling I do as opposed to pressing, I am thinking about just going back to a 4 day schedule, M, T, Th, F and do pull days on monday and friday, one push day on tuesday and a leg day on thursday, until I can at least get some form of symmetry back, especially in my shoulders,,,my front delts overpower the rest of my shoulder, and sometimes I look at it and it looks silly.

So i figure if I do double the rowing and add in a lot of rear delt specific stuff, I might be able to let them catch up to my mighty pressing muscles,

07-03-2007, 03:49 PM	#361
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,342	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com make sure you can keep a neutral hip position when you do squat ass to ankles.
	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

07-05-2007, 01:31 PM	#364
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,794 Photos: 2	July 5 Pull A. Chinups (RI=90 sec) BW+75 x 3, 3, 3, 3, 3, 3, 3, 3 B. DB Rows (RI=60 sec) 110 x 5, 5, 5, 5, 5 C. CG Pulldowns V-handle (RI=45 sec) 135 (home machine weight) x 8, 8, 8 D1. Side laterals 30 x 10, 10 D2. Rear laterals 30 x 10, 10
	http://futuretrainer.blogspot.com/ --My new blog!!

07-05-2007, 02:07 PM	#365
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,924	Nice chins!
	www.crossfit.com

07-06-2007, 06:50 AM	#369
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,794 Photos: 2	I am just trying to raise my own bar actually. Sure, it is nice to have internal competitions with you guys, and to an extent it does help, but I just gotta get my pulling strength up to par with the pushing. My push strength just dominates the pull strength, so we gotta get that fixed. I gotta tell you though, I think us bigger guys are at a distinct disadvantage when it comes to bodyweight exercises. There is a big difference between doing weighted pullups at a BW of 170 pounds versus 225 pounds. If you think about it, we already have an imaginary 50+ pounds weighted belt on us over you guys. I mean, for me, doing a weighted chinup with 75 extra pounds is like a 300 pound man doing chinups
	http://futuretrainer.blogspot.com/ --My new blog!!

07-06-2007, 04:50 PM	#374
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,794 Photos: 2	July 6 Push Dips (RI=90 sec) BW+135 x 3, 3, 3, 3, 3, 3, 3, 3 Upright Rows (RI=60 sec) 135 x 5, 5, 5, 5, 5 OK, not a push, but here for shoulders....too many front delt exercises, I have a bit of an imbalance there. Low incline bench Press (RI=45) 205 x 8, 8, 6 Horizontal pressing strength is draining fast!! Shit! That was my claim to fame around here....hmmm My pulling strength is increasing though, so I guess it is coming at my pressing power's expense
	http://futuretrainer.blogspot.com/ --My new blog!!

07-03-2007, 05:08 PM	#362
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,384 Photos: 4

07-05-2007, 07:26 PM	#367
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,384 Photos: 4	DD and YM have certainly raised the bar, haven't they?

07-08-2007, 10:47 AM	#375
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,794 Photos: 2	July 8 Lower Deadlifts (mixed grip, switched each set) (RI=recovery) 375 x 3, 3, 3, 3, 3, 3 Leverage Squats (RI=60 sec) 345 x 5, 5, 5, 5, 5 Decline Crunches (RI=45 sec) BW+40 x 8, 8, 6 BW=217.5 wow, somehow dropped 7 pounds since my last weigh in whenever that was a couple of weeks ago. Good news, cause that's what I want, but I expect the strength to start decreasing as well, maybe that is why my pressing has been so bad lately
	http://futuretrainer.blogspot.com/ --My new blog!!

07-08-2007, 05:45 PM	#376
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,493 Photos: 2	What kind of program are you doing now ???
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

07-09-2007, 11:42 AM	#380
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,300	heh...I can't wait till I'm only 5-10lbs over... I start boxing tonight...that should help w/ the burning of excessive 'stores'...
	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

07-09-2007, 03:28 PM	#381
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,794 Photos: 2	July 9 Pull Chest Supported Rows (RI=2min) 175 x 3, 3, 3, 3, 3, 3, 3, 3 Pullups (RI=90sec) BW+30 x 5, 5, 5, 5, 5 Pendlay Rows (RI=60 sec) 190 x 8, 8, 8 Side laterals 30 x 10, 10
	http://futuretrainer.blogspot.com/ --My new blog!!

07-09-2007, 04:00 PM	#382
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Brother 20, Lookin solid and strong my Friend!!! Droppin weight always effects my strength, but not much with yours, Good Stuff!!! Hope you had a Great 4th!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-11-2007, 12:41 PM	#383
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,794 Photos: 2	July 11 Chest/Shoulders/Triceps Low incline bench press (RI=120 sec) 275 x 3, 3, 3, 3, 3, 3, 3, 3 Close Grip Bench Press (RI=90 sec) 245 x 5, 5, 5, 5, 5 Side laterals (RI=60 sec) 35 x 8, 6, 6
	http://futuretrainer.blogspot.com/ --My new blog!!

07-11-2007, 04:18 PM	#384
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Simple and Sweet, Good Stuff BRother 20!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-11-2007, 07:51 PM	#386
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,924