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

**DOMS** · 04-25-2007, 02:54 PM

I only know what I'm doing because Archy clued me in.

But those RIs! What are you doing, taking a nap between sets?!

Stewart20 · 04-25-2007, 03:12 PM

Quote:

Originally Posted by DOMS

I only know what I'm doing because Archy clued me in.

But those RIs! What are you doing, taking a nap between sets?!

i have to figure out what I want to do first, then I can adjust those. If I alternate between 2 workouts, I don't want to do the 20 second rest pauses cause I don't want to kill myself since I will be doing those exercises again in 3 days.

Another plan I was thinking about was 2 upper body days on monday and friday and a lower body day on wednesday. if I do that, I can probably go with a shorter rest pause since I won't be doing the same exercises twice in a week period.

We'll see

Double D · 04-26-2007, 02:51 AM

Old Stew, switching things up all the time!

yellowmoomba · 04-26-2007, 09:45 AM

Quote:

Originally Posted by Double D

Old Stew, switching things up all the time!

"Switching it up" is the "constant" in S20s workout program.

Triple Threat · 04-26-2007, 10:27 AM

Double D · 04-27-2007, 12:14 AM

Very very true.....

Stewart20 · 04-27-2007, 08:10 AM

with the exception of YM, you two shouldn't talk!

Stewart20 · 04-27-2007, 04:04 PM

April 27

Bench Press Max Reps (60 sec rest)
225 x 13
225 x 8
225 x 7
total reps = 28

Triceps Dips (upright torso)
BW+90 x 8
BW+90 x 8
BW+90 x 8

Pullups
10, 10, 9, 7

Upright Rows
115 x 12
115 x 10
125 x 8

Hammer Curls
50 x 8
50 x 8
*completely shot at this point--high reps KILL me, obviously a weak spot

Bakerboy · 04-27-2007, 04:41 PM

Way to go Stewart!

yellowmoomba · 04-27-2007, 04:55 PM

Quote:

Originally Posted by Bakerboy

Way to go Stewart!

Nice !!

Double D · 04-27-2007, 11:23 PM

Quote:

Originally Posted by Stewart20

with the exception of YM, you two shouldn't talk!

With my studies as of the past 3 months or so, I have been sticking to plans. Just switching loading patterns constantly. However I was once just like this as well.

Stewart20 · 04-28-2007, 01:53 PM

April 28

Happy 6 month birthday to my little guy Ryan

Cardio
elliptical machine
90 seconds moderate pace
30 seconds sprint
5 sprints

want to try to stick with this and eventually work up to longer sprints, but one day at a time on this

Triple Threat · 04-28-2007, 05:23 PM

Quote:

Originally Posted by Stewart20

April 28

Happy 6 month birthday to my little guy Ryan

Archangel · 04-29-2007, 04:56 PM

As usual, lookin Strong my Friend, Happy 6 months to your little Ryan from me too BRother 20!!!

Stewart20 · 04-30-2007, 04:01 PM

April 30

Bench Press (Middle Finger on Rings)
135 x 8
185 x 3
225 x 3
275 x 3
325 x 3 PR
*A PR for this hand grip, I normally use ring finger on rings or closer.

Chest Supported Rows
160 x 6
160 x 6
160 x 6
160 x 6

Flat DB Press
115 x 6
115 x 6
115 x 6

Bent Over DB Flies
40 x 12
40 x 12

Dips
BW+45 x 15
BW+45 x 15

Upright Rows
115 x 12
115 x 12

**DOMS** · 04-30-2007, 04:04 PM

Great job on the PR! The DB Presses aren't that shabby either.

yellowmoomba · 04-30-2007, 05:04 PM

Quote:

Originally Posted by Stewart20

April 30

Bench Press (Middle Finger on Rings)
135 x 8
185 x 3
225 x 3
275 x 3
325 x 3 PR
*A PR for this hand grip, I normally use ring finger on rings or closer.

Chest Supported Rows
160 x 6
160 x 6
160 x 6
160 x 6

Flat DB Press
115 x 6
115 x 6
115 x 6

Bent Over DB Flies
40 x 12
40 x 12

Dips
BW+45 x 15
BW+45 x 15

Upright Rows
115 x 12
115 x 12

C'mon S20.....Those #'s are ridiculous!! How am I supposed to catch you on your pressing movements

Stewart20 · 04-30-2007, 05:13 PM

Quote:

Originally Posted by yellowmoomba

C'mon S20.....Those #'s are ridiculous!! How am I supposed to catch you on your pressing movements

touche...how am I supposed to catch your 130 x 4546654838383 for DB Rows????

Stewart20 · 04-30-2007, 05:19 PM

Quote:

Originally Posted by DOMS

Great job on the PR! The DB Presses aren't that shabby either.

I was a bit surprised by the benching to be honest, I normally don't like the middle finger on the rings grip. I want to stay with the bench and work the numbers up by rotating the hand grips between middle finger, pinky finger and then a true close grip bench press. I think this might be more beneficial than going with a flat bench, then and incline bench, then a decline bench, etc, for a max effort type attempt.

the rest of the workout was not done to failure. Makes a HUGE difference on how you feel afterwards....definitely not as drained as when I go to failure. I figure I could bench the 130 dbs if I was doing one set of 6 to failure, but doing 3, I went with something more manageable.

JerseyDevil · 04-30-2007, 06:50 PM

Nice benching Stew!

Archangel · 04-30-2007, 07:55 PM

Fantastic w/o my Friend!!!
Awesome #'s!!!

Fitgirl70 · 05-01-2007, 07:48 AM

Stewart20 · 05-02-2007, 03:28 PM

May 2

Powerlifting Squats (Wide stance to parallel)
135 x 10
185 x 3
225 x 3
275 x 3
315 x 3
335 x 2

Leverage Squats
360 x 10
360 x 8
360 x 6

Glute-Ham Raise
BW+10 x 8
BW+10 x 8
BW+10 x 8

Archangel · 05-02-2007, 04:33 PM

Good lookin w/o my Friend!!!

Stewart20 · 05-04-2007, 03:53 PM

May 4

Bench Press Rep Test (60 sec between sets)
225 x 16
225 x 8
225 x 7
Total Reps=31

Unsupported DB Rows
75 x 8
95 x 8
95 x 8

Seated OH Press
155 x 8
155 x 8
155 x 8

Pullups
BW+15 x 8
BW+15 x 8
BW+15 x 8

Close Grip Chins
BW+25 x 8

Dips
BW+100 x 8

Upright Rows
135 x 8

Stewart20 · 05-07-2007, 03:46 PM

May 7

DB Rows
125 x 6
125 x 6
125 x 6

Flat DB Press
125 x 6
125 x 6

Chinups
BW+50 x 6
BW+50 x 6
BW+50 x 6

Dips
BW+145 x 6
BW+145 x 6

Upright Rows
145 x 8
145 x 8

04-26-2007, 02:51 AM	#63
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Old Stew, switching things up all the time!
	www.crossfit.com

04-27-2007, 12:14 AM	#66
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Very very true.....
	www.crossfit.com

04-27-2007, 08:10 AM	#67
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,720 Photos: 2	with the exception of YM, you two shouldn't talk!
	http://futuretrainer.blogspot.com/ --My new blog!!

04-27-2007, 04:04 PM	#68
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,720 Photos: 2	April 27 Bench Press Max Reps (60 sec rest) 225 x 13 225 x 8 225 x 7 total reps = 28 Triceps Dips (upright torso) BW+90 x 8 BW+90 x 8 BW+90 x 8 Pullups 10, 10, 9, 7 Upright Rows 115 x 12 115 x 10 125 x 8 Hammer Curls 50 x 8 50 x 8 *completely shot at this point--high reps KILL me, obviously a weak spot
	http://futuretrainer.blogspot.com/ --My new blog!!

04-27-2007, 04:41 PM	#69
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Way to go Stewart!
	No strength within, no respect without - Kasmiri Proverb

04-26-2007, 10:27 AM	#65
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,297 Photos: 4

04-28-2007, 01:53 PM	#72
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,720 Photos: 2	April 28 Happy 6 month birthday to my little guy Ryan Cardio elliptical machine 90 seconds moderate pace 30 seconds sprint 5 sprints want to try to stick with this and eventually work up to longer sprints, but one day at a time on this
	http://futuretrainer.blogspot.com/ --My new blog!!

04-29-2007, 04:56 PM	#74
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	As usual, lookin Strong my Friend, Happy 6 months to your little Ryan from me too BRother 20!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-30-2007, 04:01 PM	#75
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,720 Photos: 2	April 30 Bench Press (Middle Finger on Rings) 135 x 8 185 x 3 225 x 3 275 x 3 325 x 3 PR *A PR for this hand grip, I normally use ring finger on rings or closer. Chest Supported Rows 160 x 6 160 x 6 160 x 6 160 x 6 Flat DB Press 115 x 6 115 x 6 115 x 6 Bent Over DB Flies 40 x 12 40 x 12 Dips BW+45 x 15 BW+45 x 15 Upright Rows 115 x 12 115 x 12
	http://futuretrainer.blogspot.com/ --My new blog!!

04-30-2007, 06:50 PM	#80
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,175	Nice benching Stew!

04-30-2007, 07:55 PM	#81
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Fantastic w/o my Friend!!! Awesome #'s!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-01-2007, 07:48 AM	#82
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,343 Blog Entries: 7 Photos: 4
	All the glory to God! We have a baby on the way.

05-02-2007, 03:28 PM	#83
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,720 Photos: 2	May 2 Powerlifting Squats (Wide stance to parallel) 135 x 10 185 x 3 225 x 3 275 x 3 315 x 3 335 x 2 Leverage Squats 360 x 10 360 x 8 360 x 6 Glute-Ham Raise BW+10 x 8 BW+10 x 8 BW+10 x 8
	http://futuretrainer.blogspot.com/ --My new blog!!

05-02-2007, 04:33 PM	#84
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Good lookin w/o my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-04-2007, 03:53 PM	#85
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,720 Photos: 2	May 4 Bench Press Rep Test (60 sec between sets) 225 x 16 225 x 8 225 x 7 Total Reps=31 Unsupported DB Rows 75 x 8 95 x 8 95 x 8 Seated OH Press 155 x 8 155 x 8 155 x 8 Pullups BW+15 x 8 BW+15 x 8 BW+15 x 8 Close Grip Chins BW+25 x 8 Dips BW+100 x 8 Upright Rows 135 x 8
	http://futuretrainer.blogspot.com/ --My new blog!!

05-07-2007, 03:46 PM	#86
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,720 Photos: 2	May 7 DB Rows 125 x 6 125 x 6 125 x 6 Flat DB Press 125 x 6 125 x 6 Chinups BW+50 x 6 BW+50 x 6 BW+50 x 6 Dips BW+145 x 6 BW+145 x 6 Upright Rows 145 x 8 145 x 8
	http://futuretrainer.blogspot.com/ --My new blog!!