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

make sure you can keep a neutral hip position when you do squat ass to ankles.
 
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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
 
DD and YM have certainly raised the bar, haven't they?
 
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 :eek:
 
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Stewart20 said:
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 :eek:
Click to expand...
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?
 
Burner02 said:
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?
Click to expand...

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?? :D
 
Burner02 said:
you saying that Stews got multiple chins? How rude!
:D
'morning, Stew!
Click to expand...

heh, lately I feel like that might be the case :eek:

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
 
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 :hmmm: My pulling strength is increasing though, so I guess it is coming at my pressing power's expense
 
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 :eek: 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 :hmmm:
 
yellowmoomba said:
What kind of program are you doing now ???
:thumb:
Click to expand...


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.
 
Stewart20 said:
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
Click to expand...

Don't feel too bad. Eating too well is my downfall too.
 
Triple Threat said:
Don't feel too bad. Eating too well is my downfall too.
Click to expand...

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 :p )
 
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'...
 
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!!!
 
Simple and Sweet, Good Stuff BRother 20!!!
 
Archangel said:
Simple and Sweet, Good Stuff BRother 20!!!
Click to expand...

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, :p
 
I assume your posture has you with rounded shoulders?
 
Yeah...I need bigger front delts. If you put my and your bodies together maybe we could be the perfect all around weight lifter?
 
Double D said:
Yeah...I need bigger front delts. If you put my and your bodies together maybe we could be the perfect all around weight lifter?
Click to expand...

we would be quite impressive, I must say

on another note, how are you doing with your personal training jobs? I am on the verge of taking a job at New York Sports Clubs. I had a great interview with the training manager, and she really seemed to like me.

It seems there isn't much of a difference between personal training jobs at the different gyms, so I guess it boils down to where you feel the most comfortable at. The three that I have interview for already all have the same pay, and pretty much the same policys. Although, the Golds I interviewed at, they make you start your clients on machines only, they call it "Level 1" and then when they determine the person is advanced enough, they move to "Level 2" and maybe some more free weight. I think that sucks. At NYSC, they give you free reign to design programs for the clients, which I really like.
 
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