hardestgainer's log: End of the Road

[hardestgainer]

Squat
84kg x 3, 94kg x 3, 105kg x 3, I had a slight goodmorning with the last rep but it went up. The leg press has been a surprisingly good assistance exercise as nothing has hit my glutes and abductors as hard in a long time. I used to think that the squat was a freeweight leg press but I can leg press twice as much as I can squat and I'm probably not hitting my legs hard enough by squatting alone simply because the legs aren't the weakest link in the squat.

Bench Press
3 x 3 75kg, my triceps seem to be getting weaker as for the first time in a while, I struggled with the lock out part.

Power Clean
3 x 3 52.5kg, my right trap is smaller than my left so I might switch to a dumbell version of the Olympic lifts to address this.

[holvoetn]

Squat
84kg x 3, 94kg x 3, 105kg x 3, I had a slight goodmorning with the last rep but it went up. The leg press has been a surprisingly good assistance exercise as nothing has hit my glutes and abductors as hard in a long time. I used to think that the squat was a freeweight leg press but I can leg press twice as much as I can squat and I'm probably not hitting my legs hard enough by squatting alone simply because the legs aren't the weakest link in the squat.

Reason for the GM is most likely you are not using your thighs enough, something which you can not really train using leg presses.
And a squat is NOT a free weight leg press. There are a lot more muscles involved in squat.

Bench Press
3 x 3 75kg, my triceps seem to be getting weaker as for the first time in a while, I struggled with the lock out part.

Partly because you skipped the volume part of this program ...
Sorry, I will keep on hammering that nail (especially after having spend the morning reading all the Madcow stuff which was the basis to construct this program).
If you're interested, mutt made a copy of the website before Google pulled the plug on Geocities:
http://madcow.hostzi.com/5x5_Program/Periodized_5x5.htm

(about the volume phase)
It's a good idea to start conservatively as this gets fairly backbreaking and you'll be begging for week 5 (note H: deload week). The most common mistake is people starting too high. It's useful to start light and then be flexible either adding an extra week to the ramp up or moving your targets a bit as you feel your way. This is far easier in the intensity phase because you already have a reference - likewise the next time you run this workout, it'll be a no brainer. The main point in this phase is the volume. Lower the weight if need be but get the sets and reps in. If you fail on an exercise just carry the target weight forward into the next week.

Power Clean
3 x 3 52.5kg, my right trap is smaller than my left so I might switch to a dumbell version of the Olympic lifts to address this.

It'll even out given time. No need to go with dumbbells. Everybody has a more dominant side somewhere.

[hardestgainer]

The reason for the GM was probably more likely to be that the weight was too heavy for me and I didn't want to ditch it once I got out of the hole. (I still count it as a failed rep BTW.) I'd never but together more than 2 reps for a weight over 100kg before, I kept stalling at 95 3 x 5 on the beginner program before going into reverse when I decided to move on from it.

I agree that I need to develop my quads maybe I should add some leg extensions

That Madcow/Pendlay page was a good one so it's good to have a copy of it before after it went.

My deadlift is rocketing up as a result of all the glute development from those leg presses and by doing 3 x 3 instead of 5 x 5 deadlifts after 5 x 5 Squats.

[hardestgainer]

Squat
101kg 3 x 3, didn't feel good even though I managed them, will be repeating this next time.

Bench Press
62kg x 3, 70kg x 3, 78kg x 3, Much easier than last time, hopefully I will be nailing 80kg x 3 soon

Power Clean
45kg x 3, 50kg x 3, 56kg x 3, Since doing leg presses, my leg power has gone up and the Cleans are getting easier. Once I stop making gains with the 3 x 3 part of this program, I am going to be working on the Olympic lifts as I think they're underrated on this forum.

Dips
+10kg x 3, 2 x 3 +20kg, I accidentally used 20kg instead of 15kg for my second set. I got a bit of rope burn during my last 2 sets so I'll need more foam. I also had a nasty moment when I got up after the second set, I experienced oscillatory divergence as the weight starting swinging between my legs and got much worse when I stood up. Luckily I grabbed the weights before I fell over, I'll be more careful next time I finish a set.

[hardestgainer]

I'm working on putting together a routine to help boost my Olympic lifts. This is not a finished routine and I'm still working out when to replace the assistance stuff with the real thing. My targets are 100kg C&J and 70kg (BW) Snatch.

Day 1
Squat
Swings
Hanging sit ups
OHP
Hang Clean

Day 2
Deadlift
OHS
OHP lockout&Hold
Vertical Jump

Day 3
Front Squat
Hyperextensions
Power Clean
OHP snatch grip lockout&Hold

Day 4
Deadlift snatch grip
Squat Clean
OHP snatch grip/Split Jerk
Leg Press

[atypical1]

What days would you be doing these on? Are these 4 days in a row?

james

[hardestgainer]

What days would you be doing these on? Are these 4 days in a row?

james

I haven't fully decided but more likely to be M,Tu,Th,Fr and I might even rearrange it to make a 3 day split.

[hardestgainer]

Deadlift
115 x 3, 115 x 2, 95 x 3, my spinal erectors gave in and I couldn't stop my back from rounding so I had to abort and deload. I'm going to have to find a way of strengthening my spinal erectors as my glutes and hammies had a long way to go hyperextensions, back extensions, GMs, SLDL, RDL I'm looking at my options.

OHP 3 x 3 52.5kg

Pullups 3 x 3 had no energy so I stuck with Bodyweight ones these are going nowhere anyway.

[hardestgainer]

Day 1
Squat
Swings
Hanging sit ups
OHP
Hang Clean

Day 2
Deadlift
OHS
OHP lockout&Hold
Box Jump weighted

Day 3
Front Squat
Hyperextensions
Power Clean
OHP snatch grip lockout&Hold
Farmers Walk

Day 4
Romanian Deadlift
Squat Clean
Split Jerk
Leg Press
Front raise

I'm still working on my new program this is the latest edition

[hardestgainer]

Squat
86kg x 3, 96kg x 3, 108kg x 3, form wasn't good for the last set, will be repeeating

Bench Press
3 x 3 80kg, I struggled with the third rep too much, will be repeating

Power Clean
55kg x 3, my back still hurt after the deadlifts, decided against the next 2 sets.

[hardestgainer]

Wasn't supposed to be a workout day today but these things happen

Leg Press
3 x 5 190kg

Tricep extension
3 x 10 20kg

Facepull
3 x 10 15kg

Arnold Press
3 x 10 16kg dumbells

Front raise
3 x 10 15kg

Row
3 x 10 21kg dumbells

Deadlift
3 x 5 100kg, much easier than the weights I have at home so I have no idea how much weight I'm really lifting now.

[hardestgainer]

After trying to balance my new Olympic lift based workouts, I've decided to have an induction week where I make up what I do as I go along

Box Squat
3 x 5 60kg, I haven't had a go at high bar squats before so my traps aren't used to the weight of the bar on them. I could have squatted more with a sissy pad which I will use if I decide to do these again

Swings
16kg x 2, 3 sets didn't bother counting reps, just kept going until I needed a break.

OHP
40kg 3 x 10, my right wrist was struggling today, I had to turn to thumbless grip.

Dumbell Snatch
3 x 5 16kg dumbells, These worked well I'll jack up the weight and then work on speed.

Front Raise
3 x 10 14kg, I suck at these, my front delts are seriously weak, but my wrists were letting me down. I'll have to work on this.

[hardestgainer]

Latest edition hanging sit ups are on hold until I modify my rack and dumbell snatch has been added because it works on my main weaknesses

Day 1
Squat
Swings
Inverted Upright Row
OHP
Hang Clean

Day 2
Deadlift
Leg Press
OHS
OHP lockout&Hold
Box Jump weighted

Day 3
Front Squat
Hyperextensions
Power Clean
OHP snatch grip lockout&Hold
Farmers Walk

Day 4
Romanian Deadlift
Squat Clean
Split Jerk
Dumbell Snatch
Front raise

[hardestgainer]

Romanian Deadlift Snatch grip
3 x 5 70kg, these should be renamed ballcrushers, I had to either not lock them out or lift away from the body. I'll probably use normal grip next time.

Squat Clean
3 x 5 50kg, weight was light because I had to work on technique and I kept hitting my throat too hard. My speed getting under the bar is coming along nicely though.

Row
3 x 5 36kg dumbells, the weight was good by my standards, but the form wasn't perfect.

Dips
3 x 5 15kg, had no energy left hence the weight, I'll have to make myself a better belt for more weight.

[hardestgainer]

Leg Press
3 x 5 200kg

OHS
3 x 5 40kg

Pullups
3 x 5

Deadlift
3 x 5 110kg

OHP lockouts
3 x 5 65kg