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

M.J.H. · 06-07-2007, 06:58 AM

Quote:

Originally Posted by Stewart20

I know a lot of people have had great results using P/RR/S, but I just don't like the idea of not doing the low rep part of it for 3 weeks while you are doing the other 2 phases. I never understood how that worked. I mean, when you use low rep sets, you gotta be tapping some kind of neural adaptations, so you do this on week 1 and then you are doing, what amounts to lower intensity (in a weight standpoint) workouts for the next 2 weeks. How does that allow you to constantly inprove on those numbers on the power week? Maybe I just don't get it cause I never tried it

who knows?

so that's why I figure it might be a good idea to try to do all those 3 different modalities in one workout. Or another way you can set it up is to do something like:
set 1 - 4 reps
set 2 - 8 reps
set 3 - drop set
that way you have all 3 aspects on the same exercise in 3 sets, that would reduce the overall volume, and you can train ALL of your exercises in all three ways.
Bench Press 4, 8, DS
Incline DB Press 4, 8, DS
Dips 4, 8, DS

or, in your current scheme:
bench press 4, 8, DS
pendlay rows 4, 8, DS
incline DB bench 4, 8, DS
Chest supported rows 4, 8, DS

then if an exercise stalls you can just sub in a new one and go from there, change bench press to incline bench or chest supported rows to DB rows....

Definitely an idea, bro. You might want to give it a shot and let us know how you do with it. I personally like them separated into different weeks only because I would burnout so easily doing them all in the same workout. Even doing a heavy and light day in the same workout tends to burn me out after just a few weeks. The idea behind the P/RR/S is that during the first week you're pushing your CNS and going for neural adaptation (strength/power), and then the second week you're upping the reps with the goal being hypertrophy. Finally with the shock week in my opinion you're just overloading. Basically increasing your threshold, etc. I could be wrong but this was always how I understood it.

Hence why most advanced lifters tend to do short micro/macrocycles, a power cycle, endurance cycle, strength cycle, hypertrophy cycle, etc.

Stewart20 · 06-07-2007, 02:30 PM

June 7

Deadlifts (RI=2 min)
365 x 3
365 x 3
365 x 3
*These were easy, considering I think my max conventional is 425, this isn't too bad for 9 reps

1 leg Squats w/DBs
40s x 8
40s x 8
40s x 8
*Gotta start somewhere with these. First time ever doing them, God I have some balance issues...heh

Hyperextensions
BW+75 x 10 (DS) BW+50 x 10 (DS) BW+20 x 10 (DS) BW x 10
*I really don't know where I got the bright idea for this one, but it hurt...A LOT

Planks
3 timed sets
60 sec
50 sec
45 sec

Triple Threat · 06-07-2007, 02:55 PM

Quote:

Originally Posted by Stewart20

1 leg Squats w/DBs
40s x 8
40s x 8
40s x 8
*Gotta start somewhere with these. First time ever doing them, God I have some balance issues...heh

Are you doing these with one leg behind you on a bench? Yeah, they suck.

Stewart20 · 06-07-2007, 03:32 PM

Quote:

Originally Posted by Triple Threat

Are you doing these with one leg behind you on a bench? Yeah, they suck.

yeah, i had my back foot on a chair behind me....awful balancing issues

Gallaman · 06-07-2007, 07:53 PM

Nice hypers..I should give that dropset idea a try, let us know how sore you are tomorrow in those erectors.

Bakerboy · 06-07-2007, 10:04 PM

Bulgarian squats are brutal!!! Great workout.

Stewart20 · 06-08-2007, 06:42 AM

Quote:

Originally Posted by Gallaman

Nice hypers..I should give that dropset idea a try, let us know how sore you are tomorrow in those erectors.

fortunately, the erectors aren't doing too bad--yet, considering what I did....

I do have a pretty wicked pain in my left hamstring/glute area, and I don't know if it was from the hypers or the bulgarian squats

Damn thing really hurts though, I am even walking with a pronounced limp. When I bend down to touch my toes, that is the worst pain, but I can't really pinpoint and exact location, it's just the general area right where my glutes tie into my hamstrings....

this is gonna be fun in a couple of days that's for sure, I can already see no leg work in my immediate future

Stewart20 · 06-08-2007, 06:43 AM

Quote:

Originally Posted by Bakerboy

Bulgarian squats are brutal!!! Great workout.

Thanks, BB, but see my last post about pain from them.....DAMN BULGARIANS!

M.J.H. · 06-08-2007, 06:59 AM

Nice deadlifts dude, and yeah 365 for 9 isn't bad at all if your 1RM is 425, damn.

Stewart20 · 06-08-2007, 07:11 AM

Quote:

Originally Posted by M.J.H.

Nice deadlifts dude, and yeah 365 for 9 isn't bad at all if your 1RM is 425, damn.

Thanks bro, I can only hope to someday be around your numbers on the deadlift....some of my other comments aside, hehe, you just make your deads seem effortless....how long did it take you to get up to where you are now? I mean, I only started putting deads into my training maybe 3 years ago and I had been consistently working out for a good 10 years or so before that...if I only knew then what I know now, ya know?

I was basing my 425 on the last time I did a deadlift max which was God knows when, so potentially, if I was able to do 365 for a 3x3 yesterday, my 1RM might be higher than that now, I just didn't try.

yellowmoomba · 06-08-2007, 12:02 PM

What are you guys doing talking about "erectors" in here ??

Stewart20 · 06-08-2007, 12:37 PM

Quote:

Originally Posted by yellowmoomba

What are you guys doing talking about "erectors" in here ??

Stewart20 · 06-08-2007, 03:59 PM

June 8

Push

Decline Bench Press (RI=recovery)
335 x 3
325 x 3
325 x 3
*The 335 seemed very close to a 3RM so I thought it would be best to lower the weight. The last two sets were pretty easy. I don't know if I should feel great that I can bench 335 for 3 or shitty that I only deadlifted 30 pounds more for the same reps

DB Shoulder Press (RI=1 min)
85 x 8
85 x 6
85 x 6
*Tough with the short rest intervals

Close Grip Bench Press
225 x 12 (DS) 185 x 8 (DS) 135 x 9
*Crazy tricep pump on these

M.J.H. · 06-08-2007, 04:29 PM

Quote:

Originally Posted by Stewart20

Thanks bro, I can only hope to someday be around your numbers on the deadlift....some of my other comments aside, hehe, you just make your deads seem effortless....how long did it take you to get up to where you are now? I mean, I only started putting deads into my training maybe 3 years ago and I had been consistently working out for a good 10 years or so before that...if I only knew then what I know now, ya know?

I was basing my 425 on the last time I did a deadlift max which was God knows when, so potentially, if I was able to do 365 for a 3x3 yesterday, my 1RM might be higher than that now, I just didn't try.

Yeah deadlifts are honestly cake for me, not exaggeration. I don't mean to be cocky about them or anything but they just come easy for me. Just like I'm sure certain lifts are a struggle for me and might be a joke, for you. If you can pull 365 lbs. for a 3x3 I would estimate your 1RM closer to 445-455 lbs. Given everyone is different but for me I can usually do 3x3 with about 100 lbs. less than my 1RM. Even though 555 lbs. for 3x3 sounds like it would be painful, but I might try it tomorrow. Or maybe even 525-535, I'll see how easily 495 comes up, and take it from there.

But honestly it's funny what a friend of mine pointed out was that that the lifts you commented on are actually really really old. I never put dates with my YouTube videos but the ghetto t-bar rowing videos are from 1-2 years ago, same with the dips videos. I'll definitely have to get up some new t-bar row and dip videos soon, just to see if they look a little better.

By the way, your decline strength is impressive dude, nice work. And your overhead DB strength beats mine, that's for sure.

Stewart20 · 06-08-2007, 05:16 PM

Quote:

Originally Posted by M.J.H.

Yeah deadlifts are honestly cake for me, not exaggeration. I don't mean to be cocky about them or anything but they just come easy for me. Just like I'm sure certain lifts are a struggle for me and might be a joke, for you. If you can pull 365 lbs. for a 3x3 I would estimate your 1RM closer to 445-455 lbs. Given everyone is different but for me I can usually do 3x3 with about 100 lbs. less than my 1RM. Even though 555 lbs. for 3x3 sounds like it would be painful, but I might try it tomorrow. Or maybe even 525-535, I'll see how easily 495 comes up, and take it from there.

But honestly it's funny what a friend of mine pointed out was that that the lifts you commented on are actually really really old. I never put dates with my YouTube videos but the ghetto t-bar rowing videos are from 1-2 years ago, same with the dips videos. I'll definitely have to get up some new t-bar row and dip videos soon, just to see if they look a little better.

By the way, your decline strength is impressive dude, nice work. And your overhead DB strength beats mine, that's for sure.

I would guess then that deadlifts for you are like benching for me. Obviously, my best lifts are my presses. They go up like nothing for me. I would go toe to toe with anyone on my pressing movements, well other than powerlifters, lol.

Now, your deadlift videos are pretty sick dude, I mean, it doesn't even look like you struggle, the weight just flies up. I know you said you did some westside, but have you ever done a powerlifting comp? your numbers are pretty awesome, the only thing that would hurt you is your weight, at around 210, I am sure the competitive powerlifters are benching over 500, squatting 800 and pulling around the same. But for a natural 23 year old, you have a lot of potential. If you geared your training for it, you could probably do some damage somewhere down the line in competition

Stewart20 · 06-09-2007, 11:43 AM

June 9

Pull

Pendlay Rows (RI=recovery)
275 x 3
275 x 3
275 x 3

Pullups (RI=90 sec)
BW+35 x 7
BW+35 x 7
BW+35 x 6

Chest Supported Rows
135 x 12 (DS) 90 x 9 (DS) 45 x 10

Hammer Curls (RI=60 sec)
50 x 8
50 x 8

Triple Threat · 06-11-2007, 10:02 AM

So you're doing push/pull/legs now? Are you planning to take any days off or just run it until the body says "No mas!". The routine looks almost HIT-like.

yellowmoomba · 06-11-2007, 11:26 AM

Quote:

Originally Posted by Triple Threat

So you're doing push/pull/legs now? Are you planning to take any days off or just run it until the body says "No mas!". The routine looks almost HIT-like.

It's always changing in here

Stewart20 · 06-11-2007, 03:39 PM

June 11

Lower

Trap Bar SQUATS (RI=recovery)
300 x 3
320 x 3
320 x 3
*Began movement from the top off of support racks, and returned to the racks at the end. I figure I could work on my squatting and get some grip work in there as well. No straps were used.

Single leg SLDL w/Dbs (RI=90 sec)
30s x 8
30s x 8
30s x 8
*Once again, my balance sucks ass

Leverage Squats
320 x 10(DS) 200 x 10 (DS) 90 x 12
*Quite possibly the most painful set I have ever done in my life

Stewart20 · 06-11-2007, 03:41 PM

Quote:

Originally Posted by Triple Threat

So you're doing push/pull/legs now? Are you planning to take any days off or just run it until the body says "No mas!". The routine looks almost HIT-like.

Well, I wanted to try 3 on 1 off and see how it goes, since the volume of each session really isn't that much. If I can't handle it, I can add in rest days, OR find a new routine

It is more modeled after P/RR/S in a way that I have a power exercise each session, then a rep range one, then the drop set serves as the "shock"

Stewart20 · 06-11-2007, 03:41 PM

Quote:

Originally Posted by yellowmoomba

It's always changing in here

yellowmoomba · 06-11-2007, 05:02 PM

Quote:

Originally Posted by Stewart20

SOMEONE has to give you a hard time.

Stewart20 · 06-11-2007, 05:11 PM

Quote:

Originally Posted by yellowmoomba

SOMEONE has to give you a hard time.

I knew I could always count on you!!

Triple Threat · 06-12-2007, 10:12 AM

How much difference is there between trap bar squats and trap bar deads?

06-07-2007, 02:30 PM	#182
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,824 Photos: 2	June 7 Deadlifts (RI=2 min) 365 x 3 365 x 3 365 x 3 These were easy, considering I think my max conventional is 425, this isn't too bad for 9 reps 1 leg Squats w/DBs 40s x 8 40s x 8 40s x 8 Gotta start somewhere with these. First time ever doing them, God I have some balance issues...heh Hyperextensions BW+75 x 10 (DS) BW+50 x 10 (DS) BW+20 x 10 (DS) BW x 10 *I really don't know where I got the bright idea for this one, but it hurt...A LOT Planks 3 timed sets 60 sec 50 sec 45 sec
	http://futuretrainer.blogspot.com/ --My new blog!!

06-07-2007, 10:04 PM	#186
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Bulgarian squats are brutal!!! Great workout.
	No strength within, no respect without - Kasmiri Proverb

06-08-2007, 06:59 AM	#189
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Nice deadlifts dude, and yeah 365 for 9 isn't bad at all if your 1RM is 425, damn.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

06-08-2007, 12:02 PM	#191
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,506 Photos: 2	What are you guys doing talking about "erectors" in here ??
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

06-08-2007, 03:59 PM	#193
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,824 Photos: 2	June 8 Push Decline Bench Press (RI=recovery) 335 x 3 325 x 3 325 x 3 The 335 seemed very close to a 3RM so I thought it would be best to lower the weight. The last two sets were pretty easy. I don't know if I should feel great that I can bench 335 for 3 or shitty that I only deadlifted 30 pounds more for the same reps DB Shoulder Press (RI=1 min) 85 x 8 85 x 6 85 x 6 Tough with the short rest intervals Close Grip Bench Press 225 x 12 (DS) 185 x 8 (DS) 135 x 9 *Crazy tricep pump on these
	http://futuretrainer.blogspot.com/ --My new blog!!

06-07-2007, 07:53 PM	#185
Gallaman Registered User Join Date: Jun 2007 Location: Chicago Posts: 66 Photos: 3	Nice hypers..I should give that dropset idea a try, let us know how sore you are tomorrow in those erectors.

06-09-2007, 11:43 AM	#196
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,824 Photos: 2	June 9 Pull Pendlay Rows (RI=recovery) 275 x 3 275 x 3 275 x 3 Pullups (RI=90 sec) BW+35 x 7 BW+35 x 7 BW+35 x 6 Chest Supported Rows 135 x 12 (DS) 90 x 9 (DS) 45 x 10 Hammer Curls (RI=60 sec) 50 x 8 50 x 8
	http://futuretrainer.blogspot.com/ --My new blog!!

06-11-2007, 10:02 AM	#197
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,412 Photos: 4	So you're doing push/pull/legs now? Are you planning to take any days off or just run it until the body says "No mas!". The routine looks almost HIT-like.

06-11-2007, 03:39 PM	#199
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,824 Photos: 2	June 11 Lower Trap Bar SQUATS (RI=recovery) 300 x 3 320 x 3 320 x 3 Began movement from the top off of support racks, and returned to the racks at the end. I figure I could work on my squatting and get some grip work in there as well. No straps were used. Single leg SLDL w/Dbs (RI=90 sec) 30s x 8 30s x 8 30s x 8 Once again, my balance sucks ass Leverage Squats 320 x 10(DS) 200 x 10 (DS) 90 x 12 *Quite possibly the most painful set I have ever done in my life
	http://futuretrainer.blogspot.com/ --My new blog!!

06-12-2007, 10:12 AM	#204
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,412 Photos: 4	How much difference is there between trap bar squats and trap bar deads?