Week 9 – Day 27A

Miraculously finished all 5 sets of the squat- how exactly?  I don’t know.  Stalled pretty hard on the bench.  I’m definitely using my right arm more than my left arm.  It also feels like I may have a small muscle imbalance (right arm is a bit bigger than my left arm).  I managed to get my left arm to work more when I shifted the barbell a bit to the left.  I didn’t get a chance to do anymore after bench, I had to leave for a friend’s birthday outting.  I’ll be row’ing the same weight come next A session.

Warmups:

2 x 10 Shoulder dislocations

2 x 10 sec. Doorway pec stretch

2 x 10 Leg swings

2 x 30 sec.  static Squat stretch

Squats:

2 x 5 x Bar

7 x 135

5 x 155

3 x 175

2 x 195

5 x 5 x 215

Bench:

2 x 5 x Bar

5 x 65

3 x 85

2 x 95

5/4/4/3/2 x 120

Week 9 – Day 26B

2nd stall on the squats.  I was a lot more mentally prepared for the squats despite me stalling on them.  Presses were a bit easier and managed to get passed my previous stall weight.  I’m not sure if I was cheating or not, but I was bouncing the weight off my chest on each rep.  I was not, however, performing a push press; I kept my knees perfectly rigid.  I did find myself arching my back quite a bit more though on the more taxing reps.  It would definitely help if I can see how much I’m arching my back when my shoulders begin to give out.  Deadlifts were pretty easy.  I switched my alternating grip position from my previous deadlift session- Palm up on the right hand.  I used alternating grip on the work weight and the warm-up set right before the work weight.  I think I rounded my back slightly on the last few reps of my deadlift workweight, felt it it my back after.

Warm-ups:

2 x 10 Shoulder dislocations

2 x 15 sec. Doorway pec stretch

2 x 10 Leg swings

2 x 30 sec. static Squat stretch

3 x 30 sec. glute activation

Squats:

2 x 5 x Bar

5 x 155

3 x 175

2 x 195

5/5/5/4/2 x 215

Press:

2 x 5 x Bar

3 x 65

5 x 5 x 75

Deadlift:

7 x 155

5 x 175

3 x 195

2 x 215

5 x 235

Accessory:

7/4/2 x BW Dips

Week 9 – Day 25A

First week to stall on the squats.  I’m fairly happy for being able to make it 9 weeks in without stalling on the squat.  I’m a bit annoyed at my bench.  I’m still having a fairly difficult time with it and barely cranked out the last reps.  Tucking my elbows helped quite a bit to lessen my elbows flaring out.  Rows were difficult, I’m not sure if I’m jerking and using hip drive, I’ll have to record myself.

Warmups:

3 x 10 Shoulder dislocations

3 x 10 sec. Doorway pec stretch

3 x 10 Leg swings

3 x 30 sec.  static Squat stretch

Squats:

2 x 5 x Bar

7 x 135

5 x 155

3 x 175

2 x 195

5/5/5/3/2 x 215

Bench:

2 x 5 x Bar

5 x 55

3 x 75

2 x 95

5 x 5 x 115

Rows:

5 x 95

5 x 130

Accessory:

2.5/1.5/1.5 x BW x Pull-Ups

Warmdown:

2 x 15 sec. warrior lunge + twist

2 x 15 sec. butterfly

Foam roller

Week 8 – Day 24B

Very heavy squats.  My lower back was killing me after the last set.  Last rep was insanely effing hard.  The pain went away after the workout and, currently, it’s not bothering me at all.  Presses were super easy.  No squat walkouts means more endurance for my upper back.  Deadlifts were surprisingly easier than last work out and didn’t round my back this time.  I used alternating grip.

Warm-ups:

3 x 10 Shoulder dislocations

3 x 15 sec. Doorway pec stretch

2 x 10 Leg swings

2 x 30 sec. static Squat stretch

Squats:

2 x 5 x Bar

5 x 150

3 x 170

2 x 190

5 x 5 x 210

Press:

2 x 5 x 40

5 x 50

3 x 60

5 x 5 x 70

Deadlift:

7 x 150

5 x 170

3 x 190

2 x 210

5 x 230

Food:

8:45am – Protein Shake (21g carb, 36g pro)

10:14am – 1/2 cup Oatmeal with Milk (35g carb, 9g pro)

1:00pm – 12 Buffalo wings with Bleu Cheese, Regular Hamburger, Fries

3:30pm – Chobani Greek yogurt (19g carb, 14g pro)

5:00pm – Chobani Greek yogurt (19g carb, 14g pro)

9:45pm – Plate of rice, 3 oz. salmon, protein shake (21g carb, 60g pro)

Bodyweight:  174 lbs

Body Fat:  

Week 8 – Day 23A

Squats were heavy, but I finished.  Stalled on the bench for the second time.  I don’t know what’s happening, but it seems like I’m getting weaker.  My right arm is, again, straining quite a bit more than my left arm.  I don’t know what it looks like but I need to figure out what I’m doing wrong.  I think I’m starting to jerk and left my back up on my rows.  Need to make sure I’m maintaining strict form.

Warmups:

2 x 10 Shoulder dislocations

2 x 10 sec. Doorway pec stretch

2 x 10 Leg swings

2 x 30 sec.  static Squat stretch

Squats:

2 x 5 x Bar

5 x 145

3 x 165

2 x 185

5 x 5 x 205

Bench:

2 x 5 x Bar

5 x 55

3 x 75

2 x 95

5/5/4/3/3 x 115

Rows:

3 x 85

2 x 105

5 x 125

Warmdown:

2 x 15 sec. warrior lunge + twist

2 x 15 sec. butterfly

Foam roller

Week 8 – Day 22B

Forgot to post Monday’s workout.  Stalled on the Press already.  I’ve decided to move squat walkouts to the end of the session to give the remainder of lifts as much energy as possible.  Squat walk outs take a heavy toll on my upper back and traps so I think moving this accessory exercise will help me get my Press up to par.

Deadlifts were heavy as hell.  I’m pretty sure I rounded my back on the last 2 or 3 reps of the workset.  I think I’m going to go up in 5 lb increments from now on.

Warmups:

3 x 10 Shoulder dislocations

3 x 10 sec. Doorway pec stretch

2 x 10 Leg swings

3 x 30 sec.  static Squat stretch

Squats:

2 x 5 x Bar

5 x 145

3 x 165

2 x 185

5 x 5 x 200

Press:

2 x 5 x Bar

5/5/5/4/4 x 70

Deadlift:

5 x 145

5 x 165

3 x 185

2 x 205

5 x 225

Warmdown:

1 x 15 sec. warrior lunge + twist

1 x 15 sec. butterfly

Week 7 – Day 21A

Pretty good workout today.  I’m not sure if I’m going low enough when I squat, but they were considerably easier given ample rest between the sets.  I think the walkouts I’ve been doing for a while now have caught up.  They really help with my upper back endurance.

I’ve stalled again first time on 115 lbs.  For some reason, I feel like I’m using more of my right arm when pressing than my left.  I find that when fatigue comes around, the bar slides to the right.  This could be a result of my weaker left side therefore my right arm is compensating.

Rows are getting pretty heavy.  I’m not sure if I’m jerking on some of the reps, but I try as hard as I can to maintain a strict Pendlay style bent-over BB row.

I decided to add in dips as an accessory exercise to help out with my weak press.  I know from one of the first editions of SL5x5, it was instructed to perform accessories after each session; one session you would do 3xF dips and one you would do 3xF pull-ups/chin-ups.  Ideally, I should have been doing accessories from the get go, but I don’t think I would’ve gotten as far as I could with my current lifts if I had added more work which would’ve meant longer recovery times needed.

Warmups:

3 x 10 Shoulder dislocations

3 x 10 sec. Doorway pec stretch

3 x 10 Leg swings

3 x 30 sec.  static Squat stretch

Squats:

2 x 5 x Bar

5 x 135

3 x 155

2 x 175

5 x 5 x 195

Walkouts:

10 sec. x 245

10 sec. x 265

Bench:

2 x 5 x Bar

5 x 55

3 x 75

2 x 95

5/5/5/4/4 x 115

Rows:

5 x 5 x 120

Dips:

7/6/5 x BW

Warmdown:

2 x 15 sec. warrior lunge + twist

2 x 15 sec. butterfly

Foam roller

Week 7 – Day 20B

Pretty good workout.  I didn’t feel groggy leaving the gym.  Squats were awesome, no pain in the lower back.  Squat walkouts are considerably easier, I think my upper back has gotten quite a bit stronger from all the pulling and squeezing from all the lifts.

Triceps were burning like hell after the 3rd set of presses and I’m only at 67.5 lbs!  I used my fractional plates and I got a few smirks from the guys around me.

Deadlifts were pretty heavy.  I made sure that I rested plenty for the workset.  I warmed up properly and didn’t use any chalk or alternate my grip.  One of the gym staff members was walking around so I couldn’t use my chalk.  For $99 a month, you’d think I’d at least get to use chalk.

 

Warmups:

3 x 10 Shoulder dislocations

3 x 10 sec. Doorway pec stretch

2 x 10 Leg swings

3 x 30 sec.  static Squat stretch

Squats:

2 x 5 x Bar

5 x 135

3 x 155

2 x 175

5 x 5 x 190

Walkouts:

10 sec. x 240

10 sec. x 260

Press:

2 x 5 x Bar

5 x 5 x 67.5

Deadlift:

5 x 135

5 x 155

3 x 175

2 x 195

5 x 215

Warmdown:

1 x 15 sec. warrior lunge + twist

1 x 15 sec. butterfly

Pretty good workout.  I didn’t feel groggy leaving the gym.  Squats were awesome, no pain in the lower back.  Squat walkouts are considerably easier, I think my upper back has gotten quite a bit stronger from all the pulling and squeezing from all the lifts.

Triceps were burning like hell after the 3rd set of presses and I’m only at 67.5 lbs!  I used my fractional plates and I got a few smirks from the guys around me.

Deadlifts were pretty heavy.  I made sure that I rested plenty for the workset.  I warmed up properly and didn’t use any chalk or alternate my grip.  One of the gym staff members was walking around so I couldn’t use my chalk.  For $99 a month, you’d think I’d at least get to use chalk.

Week 7 – Day 19A

Heavy, heavy workout today.  6.5 hours of sleep and not enough eating are the likely factors to a pretty difficult workout.  I think I’m going back to rushing my squats again.  I tweaked my lower back while squatting on the 3rd set.  Still managed to finish my sets.

Bench was pretty heavy, but sufficient rest is key to getting all sets done.

Rows were heavy as well, I think I jerked the weight up on a few reps.  More rest needs to happen between latter sets to avoid cheating and using hip drive.

Warmups:

2 x 10 Shoulder dislocations

2 x 10 sec. Doorway pec stretch

2 x 10 Leg swings

2 x 30 sec.  static Squat stretch

Squats:

2 x 5 x Bar

5 x 125

3 x 145

2 x 165

5 x 5 x 185

Walkouts:

10 sec. x 235

10 sec. x 255

Bench:

2 x 5 x Bar

5 x 65

3 x 85

5 x 5 x 1110

Rows:

5 x 5 x 115

Warmdown:

1 x 15 sec. warrior lunge + twist

1 x 15 sec. butterfly

Week 6 – Day 18B

Over all a very good workout.  No pain in lower back when doing the squats.  I focused a lot on form for the press and made sure I was pressing straight up and not forward and up.  Deadlifts were fairly easy.  Used chalk on my workset and the lift felt like a breeze- had no grip failure.

After 2 more weeks, I’m sitting steady at around 170-172 lbs.  I’m fairly happy with this, but my body fat percentage shot up and I can feel most of it around my mid section.  I’ll have to ease up a bit on the carb intake, I think this may be the reason why I have excess fat gain.  My thighs are considerably thicker and larger than when I first started.  Even my loose pants are slightly tight fitting.  My goal for the next 2 weeks is to try and get up to 175 lbs and stay under 20% body fat.  I’m getting to the point where I no longer don’t really know what to expect workout to workout.  The lifts are getting considerably heavy.  I’ve never done this much volume at this amount of weight for any of my lifts except for Deadlifts.  I will be very pleased if I can reach 225 lb squat without a deload.

Bodyweight:  171.5 lbs

Body Fat:  20%

Warmups:

3 x 10 Shoulder dislocations

3 x 10 sec. Doorway pec stretch

3 x 10 Leg swings

3 x 30 sec.  static Squat stretch

Squats:

2 x 5 x Bar

5 x 120

3 x 140

2 x 160

5 x 5 x 180

Walkouts:

10 sec. x 230

10 sec. x 250

Press:

2 x 5 x Bar

5 x 5 x 65

Deadlift:

5 x 145

3 x 165

2 x 185

5 x 205

Warmdown:

1 x 15 sec. warrior lunge + twist

1 x 15 sec. butterfly

Foam roll