Gee's Beginner 5x5 Log - The Return

[drummergee]

Tuesday Workout

Squats

1x5 30 Ibs
1x5 55 Ibs
5x5 80 Ibs

So these felt heavy but went up nicely so all good.

Overhead Press

1x5 15 Ibs
1x5 30 Ibs
5x5 45 Ibs

These were heavy and went up relatively easy although I did feel a little pain in the left shoulder but considering I'm only 10 Ibs off my PB on this lift went up very nicely.

Deadlift

1x5 80 Ibs

[drummergee]

ok so that was hard, daft day at work yesterday, I have an OU assignment in end of the week so was up late with that I was doing chores to make the flat liveable till like one in the morning, woke up at half three disturbed and rain running down open window so when the alarm went off at six it took me a solid 15 mins to even get my ass out of bed but made it to the workout as follows...

Thursday Workout

Squats

1x5 30
1x5 60
5x5 85 Ibs

The felt heavy but went up quite nicely with good pop so happy with my progress compared to last time I was up at this weight.

Bench Press

1x5 20 Ibs
1x5 35 Ibs
5x5 50 Ibs

Again these felt heavy for the first time but also went up nice so it felt like good work.

Barbell Row

5x5 50 Ibs

Interestingly after the previous two lifts feeling heavy, these came up really nicely and I felt comfortable in the form with the bar coming off the floo, v happy.

Now, to work...

[drummergee]

morning weigh in: 187 Ibs, this is a gain of 11 Ibs in five weeks, which I'm very happy with.

Saturday Workout

Squats

1x5 30 Ibs
1x5 60 Ibs
5x5 90 Ibs

The work sets felt very heavy this morning but once I got the first set out of the way they went up nicely although a little lacking in pop.

Overhead Press

1x5 20 Ibs
1x5 35 Ibs
5x5 50 Ibs

These were a little difficult this morning, some ache in the left shoulder after the first two work sets and an ache in my nose after the thrid but that will teach me to catch it with the bar on the way up

Deadlift

5x5 90 Ibs

As usual these went up nicely.

So the end of a tough week, some of it I'm sure is due to lack of sleep but I'm also within 15 Ibs of all my PRs bar the Deadlift which is the only lift that I would currently consider that is going up easily. Hopefully, with a bit more sleep things should go a bit more easily next week.

[JohnAnthny]

expect everything to go up drastically. I must say i like how you are starting with the bar and practically no weight. I think its the best way. I applaud your patience in getting through this as I know it becomes much more fun and a challenge to have to push the weights.


Keep going and get stronger.

[drummergee]

@John thanks for the kind words, I am very much aware that this is a marathon not a sprint and having done nothing for months for health reasons I was well aware that I had a very low base to start from

Tuesday Workout

Squats

1x10 Empty Bar
1x5 35 Ibs
1x5 65 Ibs
5x5 95 Ibs

so my back has been a little tweaky for a few days, the price for working at a desk all day, knowing I had weights to do after work I made sure I tried to get up as much as possible and even did some bodyweight squats in the office. Anyway, I did some extra empty bar squats to ease my self in and really focust on squeezing my glutes and although the work sets were hard work as they got on, they came up surprisingly well, particuarly the first couple of set.

Bench Press

1x5 20 Ibs
1x5 40 Ibs
5x5 55 Ibs

so these felt hard work tonight, went up ok but hard work.

Barbell Row

5x5 55 Ibs

Now these were incredibly hard, I was very aware of my back and despite placing the weights on a pile to raise them, my form wasn't as good as usual. Not in danger of hurting anything but will hopefully come back to these on Saturday and lift well.

[drummergee]

Thursday Workout

Squats

1x10 Empty Bar
1x5 35 Ibs
1x5 70 Ibs
5x5 100 ibs

Overhead Press

1x5 20 Ibs
1x5 40 Ibs
5x5 55 Ibs

Deadlift

1x5 100 Ibs

[drummergee]

morning weigh in: 186 Ibs, which is a loss of one which is a bit odd but the weight is still going up so not worried about it.

Saturday Workout

Squats

1x10 Empty Bar
1x5 35 Ibs
1x5 70 Ibs
5x5 105 Ibs

These felt better than I was expecting, I have discovered that apart from sitting at work all day, that may back curls at the bottom of the squat now that the weight is getting more significant, payed particular attention to squeezing my glutes and not letting my lower back shift and these felt better.

Bench Press

1x5 20 Ibs
1x5 40 Ibs
5x5 60 Ibs

These felt heavy, they went up well but did feel hard

Barbell Row

1x5 60 Ibs

These went up much better than last time but I am looking forward to next week when I can get the twenty five pound plates out for this lift and raise it without having to pile up on weights, which is a little unstable.

Looking forward to next week when I should be setting PRs for Squat, OHP and Deadlifts

[drummergee]

Tuesday Workout

Squats

1x10 Empty Bar
1x5 40 Ibs
1x5 75 Ibs
5x5 110 Ibs

These felt very heavy for the first couple of sets but not surprising as a PR, managed to keep going but form was not as good as I would have like. I will pay particular attention on Thursday and if it's not good again then I will deload and come back up again.

Overhead Press

1x5 20 Ibs
1x5 40 Ibs
5x5 60 Ibs

Another PR, these also felt incredibly heavy and I'll be very interested to see if the next time round I can keep going up in 5 Ib increments.

Deadlift

1x5 110 Ibs

These went up easily as usual.

[drummergee]

Well the last week was a little interesting. I came down with a stomach bug (which I'm still not fully over) on Wednesday last week, I finally began to pick up over the weekend but missed two workouts and dropped to 182 Ibs.

Due to my week being re-arranged, I am working out Mon, Wed & Fri and this is why I'm only now getting to write up my first workout of the week.

Monday Workout

Squats

1x10 Empty Bar
1x5 40 Ibs
1x5 80 Ibs
5x5 115 Ibs

These were heavy but despite finding them tougher than last workout, I feel my form was better and the ones that went up easily were easier and my form was better in those that I struggled. Form in this feels to me like an ever moving attempt to find perfection. As the weight goes up, the room for error gets less and you learn more about the lift each time you try. Felt very good afterwards but these were hard and the way I was stalling makes me wonder if I need to extend my break between sets a little but it was first time back after an illness break so we will see.

Bench Press

1x5 25 Ibs
1x5 45 Ibs
1x5 65 Ibs

These were hard too, like on the edge of fail hard but I managed all the sets and suffered no real break down in form although these were incredibly tough. Interested to see how the overhead press goes tonight and the next one of these on Friday as a result.

Barbell Row

5x5 65 Ibs

In contrast to the other lifts, the first four work sets of these came up really nicely. The 25 Ib plates added a touch more height and so these went really well until the last set, which again were nearly fails. It also might be not enough rest between sets with these or could have just been tiredness as first workout back.

Overall a hard but satisfying return and I'll know more about where I am after tonight's workout.

[drummergee]

And so to the second workout of the week:

Wednesday Workout

Squats

1x10 Empty bar
1x5 40 Ibs
1x5 80 Ibs
5x5 120 Ibs

So I'm pretty happy with these, they are going up well for the most part but I am having occasional issues but not so much weight as tiredness if that makes sense. Not too heavy once I have the initial set out of the way but by the fifth I'm struggling a little. I am also going to have to read up on power cleans or something as I put the weights on the bar on the floor and then lift them to my squat rack and it is beginning to get very hard to get the weight up there.

Overhead Press

1x5 25 Ibs
1x5 45 Ibs
4/2/3/2/2 65 Ibs

I knew this was coming. The 60 Ibs were hard in week 7, I've been ill and the bench was hard on Monday. I'm not ashamed or upset at failing, if we don't ever fail I guess you're not trying hard enough but it is only roughly 0.35% of my bodyweight but then my target is 0.54% and this lift is going to be one of my biggest challenges. Hopefully these will go up next week and I can roll onto 70 Ibs a week Saturday but we'll see.

Deadlift

1x5 120 Ibs

I love the format of this workout, after failing on the OHP I come right back with my favourite lift and a new PB.

So, on Friday I finally get to roll out the 50 Kg plates, roll on 125 Ibs squats, can't wait!

[drummergee]

Morning weigh in: 186 Ibs, I'm quite happy with this as I managed to drop down to 182 Ibs thanks to illness and to get back four was nice

Friday Workout

Squats

1x10 Empty Bar
1x5 45 Ibs
1x5 85 Ibs
2x5 125 Ibs

Well it seems to be a week for failures! I knew this was going to be a problem when it took me two attempts to power clean the bar to my shoulders to go in my squat rack. I managed two sets okish but my form was not good and when I got under the bar for a third time I just knew it was a bad idea! I work out in my garage without a spotter so it was time for the smart decision. I am actually going to deload this as unlike my failure with the overhead press, this felt if not unsafe then at lest not smart so I'll work my way back up and see how I go. Quite disappointing.

Bench Press

1x5 25 Ibs
1x5 50 Ibs
5x5 70 Ibs

These were hard and I would not be surprised if there is a stall next week but we will see. They went up and form was good but they were hard work Still, another PR!

Barbell Rows

Gah, utter failure. This was because I was so wiped after the squats that I was just too tired to do these safely as my first rep demonstrated. I shall probably try to sneak them in over the weekend so that I can come back to it Wednesday with an increase as I don't feel there is a problem with these other than too many Ibs on the squat.

So overall a mixed bag with two failures and one PR although I'm not sure one counts. I'm going to have another look at power racks but I just don't think you can get one that will fit in my garage but we'll see and I'll get some more practice with the power cleans before I hit the 125 Ibs squat again so hopefully will go better that time.

[drummergee]

Well, that was a pain over the last few days, wedding at weekend, tried to workout Monday morning and too tired, I guess not enough sleep but didn't even get through first work set of squats and had too little time before work so abandoned and decided to put back a couple of day (had 7+ communte yesterday) so having had to ice my ankles after Monday night's football (idiots flying in during a friendly game) I finally got lift today after work.

Wednesday Workout

Squats

1x10 Empty Bar
5x5 110 Ibs

the bar was still on the rack after Monday and felt good after warm ups so went for it straight away and they went up, pretty easy really, will put weigh on the bar up in rack, I really need to get a power rack but will do my best for now.

Overhead Press

1x5 25 Ibs
1x5 45 Ibs
5/5/5/2/2 65 Ibs

Perversely, even though this another stall. it was progress and I am sure I will get this weight on Sunday. I'm gonna ask in the strength forum about progressions as my form is still not great on this bit definitely getting there.

Deadlift

1x5 130 Ibs

These felt heavy, first time. will see how Sunday's go but might have slow down to 5 Ibs increments, we'll see.

Overall, some progress, hopefully will keep going. Oh yes, I also got in my 5x5 70 Ibs on Sunday, knew it was that damn squat.

[drummergee]

Friday Workout

Squats

1x10 Empty Bar
1x5 40 Ibs
1x5 80 Ibs
5x5 115 Ibs

These felt heavy but for the most part went well, all going ok so far but not sure how to get 125 Ibs with my plates up on my squat rack.

Bench Press

1x5 25 Ibs
1x5 50 Ibs
5/3/3/2/2 75 Ibs

Gah, seems to be a pattern, these were hard obviously and there might have been a couple of more reps in the sets but I wasn't taking a chance of getting wedged under a bar.

Barbell Row

4 75 Ibs

Double gah, I felt a funny weird almost buring discomfort in my abdomen between my belly button and groin. Did a double check with unweighted positions and felt all wrong and so I aborted. Very Frustrating.

All in all, this is getting tough, which is ok but will have to see how the body goes on Sunday but might have to rethink things.

[drummergee]

Morning weigh-in: 187 Ibs

Sunday Workout

Squats

1x5 40 Ibs
1x5 80 Ibs
5x5 120 Ibs

So these went up well, felt good and I'm looking forward to hitting a new PR on Tuesday and blasting past that stall.

Overhead Press

1x5 25 Ibs
1x5 45 Ibs
5\5\2\2\2 65 Ibs

Gah, I really did think I was going to get this weight when I last failed but it just wouldn't go up and in fact this was worse than last time. However, I was concentrating on form more and that was better so I think this might explain the drop in reps as I wasn't cheating so much. I will deload and see how we go from there next time.

Deadlift

1x5 140 Ibs

I mentioned going up in 5 Ibs increments last time but for some reason this morning was determined to go up in the usual 10 Ibs and whilst these did feel heavy, they never the less came up ok.

Overall a better workout, I thought I would have to deload the OHP and was not disapointed, hopefully will soon be back on the straight and narrow with that and get back to some continuous weight increases. We'll see on Tuesday.

[drummergee]

A day late today as football agrovated both my achilles and as a result of compensating I was shuffling like a zombie yeserday but felt a bit better day and so off I went.

Wednesday Workout

Squats

1x5 45 Ibs
1x5 85 Ibs
5x5 125 Ibs

These went up pretty well, need to make sure I don't fall into leaning forward, it was partly as I'm a little sore still from football but it wasn't excessive and I wasn't struggling unduly with the weight but will keep an eye on this.

Bench Press

1x5 25 Ibs
1x5 50 Ibs
5x5 75 Ibs

I managed to blast through these pretty comfotably, which was a pleasant surprise after last time. Roll on 80 Ibs.

Babrll Row

1x5 65 Ibs
5/5/3/2/2 75 Ibs

So the warms ups helped and no pain like last time but a failure. We'll see how they go next time.

I also decided to add in the abbs work and so did some reverse crunches but got the number wrong and did 3x5 but just checked and will make sure I 12 next time. Also looking forward to adding in DIps and chin ups/pull ups as I think I should be getting a power rack in a few weeks and I'm strangely excited about it. So much so that I put that ahead of hitting two PBs this workout!