Hobel's 5x5 Lifting Journal

[HOBEL]

still out on the injured list. sitting all day for work keeps my back in knots!!! i expect another 2 weeks-maybe month end.


i might try just bodyweight exercises???? no lifting until 100% at that point might as well start brand new 30lbs or so and change weight weekly.

[HOBEL]

still have morning pelvic pain and sitting doesnt help and i like to lift so i'm back!!

i found my new favorite ----Box Squats!!!! i must've done 50 reps . if your unsure of regular squats ie: that they're deep enough or putting knees out front and ass in back with boxes you really have no choice cause your not faking a sit your doing one.

for me it took a lil bit of positioning the legs and stance just far enough. too close and your just touching the scrotum area i wanted to make sure i had total emersion of ass.

i started out doing 5x5 of 35 lbs not knowing what to expect. i felt more in hams and quads and abs definately.

so i'm back but going light---


A routine

box squats 5x5 @50lbs

Bench Press 5x5 @ 50lbs

Barbell rows 1x5 @50lbs i started feeling strain on back

15 minute rest

25 30degree inclined push ups

25 sit ups on bench using leg extension rig as anchor

***also note i will be adding weight on a weekly basis so 50lbs this whole week next week 55lbs

[NotNowChief]

I'll be following your progress. I noticed more back strain on bb rows than squats as well, must be the bent over position.

Also -

just touching the scrotum area i wanted to make sure i had total emersion of ass

= laughs

[HOBEL]

im kind of all over the place as far as routine goes- i have posted the SL 5X5 AND SS 3X5 on my wall in the garage

so depending how i feel or i'm cramped for time might dictate what i do. i'm, toying with scratching everything but ohp dl squats and bp and stick to that using 5x5 @ moderate weights say 50% and next period do 70-75% 1rmaxusing a 3x5 and the last being 3x3 balls to the walls at 90-95% 1rmax

now that summer is over and i can start wearing long sleeves----its time to grow: eat eat eat and lift lift lift and by spring see what lies under the baggy clothing.

went into garage today and i guess my son took a dumbell bar and inserted 1 end into the 2 10 pound weights i had on my box to get a little more height--good thing i saw that before i sat down.!

[HOBEL]

warm up

3-5 min on ecliptic- loosen the hips

inclined 45 degree push ups 25

jumping jax 25

squat thrusts 15

hanging bent leg straight raise 15 right side 10 left side 10

trunk twists w/ 10lb plate

5 and 5 band assisted pull ups and chins


the routine

box squats 5x5 @50lbs- got the mark rippetoe SS 2nd edition-best squat i ever did as far as form

ohp 5x5@ 50lbs

Bench Press 5x5 @50lbs- again corrected form on bench and grip thanks to SS

DL 1X5 @50LBS-LEARNING.....

PWR Cleans 3 reps @50lbs--im reading this now in SS- I find my body is awkward at doing these as it is getting use to squat thrusts

i read in SS that ripp does okay using a belt- need to get new one as mine is 4 inch in front and becomes wider in back something thats a no no---S/B same thickness all the way around.
ive heard that wearing a belt your muscles get soft make you prone to injury--according to ripp thats a falsehood. your muscles work no matter what but with heavy you have a little more support. i aint competing so i dont give a fuck one way or the other. i look at it this way- i hurt my back 2x so far maybe using incorrect form maybe back honestly wasnt ready to deal with that weight- so for now after warmups i'll do a warm up rep or 2 of squats or a DL if i feel anything like a tweak or stress im wearing the belt and for the days my back is 110% good for me no belt!!

alot of interesting stuff in SS- MUST REREAD. i even chalked out a outline of my regular stance feet out 30 degrees and where box goes- where to look as a reference point-i was like a ballerina doing friggin box squats- my friend eileen a 1 legged ballerina was so proud of me! i even use a strip of tape on the wrist and it didnt wrinkle--my mind was sharp- focused.

[HOBEL]

my back feels better- stiffness gone when prolonged sitting.


5min on ecliptic- loosen the hips

inclined 45 degree push ups 21

jumping jax 15

squat thrusts 15

hanging bent leg straight raise 2x15

trunk twists w/ 10lb medicine ball


i added 5lbs to my routine. 55lbs total


box squats 5x5-- no belt- started off sloppy my head wasnt thinking . got back into game sets 3 thru 5

ohp 5x5 felt a little bit of lumbar/disc compression straining on last set reps 2,3,4,5- next time rest longer btwn sets -instead of 30 seconds.

BP 5X5- no issues

DL 3X5- I FELT TWINGY IN BACK after 3 reps- stopped took a 3 minute rest

completed 3x5 DL with belt on -no issues


ppl at office noticed i'm bigger and also said ,where's your gut?"

we have a juice head at office who looks like he came off the mothership- oh you work out?, said the 800 pound ape(facially looks like ben from fantastic 4 and cornelius roddy mcdowell)
i said yes and he wanted to know what i was doing-quickly dimissed this routine and told me his routine was superior blah blah blah. there was a few more blah blahs as i was out of bananas to entice the stupid beast. do i do leg presses? what gym?, he asked me. i asked him what he squatted ? he said i leg press 400-no i said, thats not a squat .
his routine was like this:

10x12 eye lash curls
10x12 pinky curls
chest hair curls or extensions--i think they were already curly so he was extending them ...lol

and so on--all isolation exercises, wrist curls ankle flexes...

and then he hit me with nutrition!!!!! i had only 1 question? why did a 30 something guy have breakout zits on back of neck upper arm and shoulders...hmmm?
i guess from being on the mothership he was used to ppl being impressed with his[b]crop[b]circles .

[HOBEL]

warm up ----20 minutes

elliptical
push ups
jumping jax
squat thrusts
twists and bends w/10lb medicine ball

routine

box squats 5x5 @ 55lbs
ohp 5x5 @ 55lbs
BP 1X5 @55LBS
4X5 @60 LBS

DL 2X5 @60

PWR CLN 1X5@60

GOT ALOT DONE TODAY. i noticed shorter rest periods 30 secs or less. sometimes like with squats or benches i paused inhaled deeply twice and did second set. read half of SS and sped thru rest. i must go back and reread-im sure theres plenty of info in there.

i feel like things are working-ill stay with these 5 lifts and grow. im trying to workout every other day so sometimes m/w/f/su then t/th/s. sunday will be weight increase day so 2 sets old weight 3 sets new. i really want my body to feel accomplished at a certain weight before increasing. imo its a house of cards to increase just for the sake of increasing. since i started on just these 4/5 lifts i noticed im hungry all the time. im getting good sleep very deep with weird dreams.

down the road----like next spring i might add assistance exercises like rows-good mornings and either upright rows or shrugs.

[HOBEL]

ug i hate early lifting. 8:30 am-9:55

warm up

trunk twists and bent overs w/10lb medicine ball

5 minutes on elliptical med hi resistance

jumping jax 25

routine

squats 5x5 -----60lbs
box squats 2x5----60lbs--box is 14.00in height

OHP 3x5------60lb once again these cause problems-i get to 3 rep and 4th and 5th get to be near impossible. i was watching youtube and most OHP lift off a rack- im doing essentially a hang clean and press. my weights start at the floor.

BP 5X5-------60 NO issues

DL 3X5------60lbs - no issues

PWR CLN 2X5---------60lbs----

[wrenchhands]

Hobel, just wanted to say, "there's more than one way to fornicate a goat" is going into my vernacular.

Keep da good work up.

[HOBEL]

lmao.... i have a colorful way with words.

[HOBEL]

8:45-9:30am

warm up

trunk twists and bend overs w/10 lb medicine ball

jumping jax 25 5lb ankle weights and 2lb dumb bells

sit ups w/ 10 lb medicine ball

30 body weight squats

humidity very high in NY-draining me -last 2 weeks or so have been on cool side


routine

box squats(14 inch box) 5x5------------------------65 lbs

OHP---FRIG!!!! its heavy...aughhhhhhh-nope cant do it 65 too heavy. backed down to 60 did 1x felt twinge in left shoulder-dropped more weight

ohp 5x5----------------------------45lbs pitiful

10 minute rest-im pouring buckets of sweat

BP 3X5--------------------------------------------65LBS-tried to do more but i'm pooped

pwr clns 3x5----------------------------------------65LBS- i can shelf them on my shoulders-having trouble bringing elbows up parallel to floor(i cant see how you do this and end without just dropping the barbell-also im worried about going so far back i hyper extend wrist or bicep) i shoulder it and bring elbows maybe up 30-45 degrees more like a 4 then an upside down L

DL 5X5-----------------------65 lbs- no issues wore the belt as i was tired and was going for full 5x5--concentrating at end move to flex ass muscles

i think i moved up in weight too early-hasnt been a full week with 60. i think my shoulder is getting tweaked from doing ohp and bp 3-4x per week.maybe do the actual rippetoe alt w/ press and cleans.

last 2 days im a friggin beast in frig!!! piggy piggy on good old staples: peanut butter as dip for carrot and broccoli stix- 10 choc chip cookies. last nite 12 inch meatball hero and 1 slice- this morning stomach growling-1 packet oatmeal 16oz orange juice 16 oz water-bowl of dry cheerios workout---24oz glass of 2% milk. 11am snack small bag munchos chips -plain bagel with buttr 32 oz shake 46 grams whey w/2%milk and 1/3 filled black coffee and i'll eat lunch at 1:45.

havent weighed in like 2 weeks-dont think ive gained-if i have nothing a healthy fecal deposit at the porcelain bank won't compensate for. i want 10 lbs on by june- i can shove the weight on but i'd rather earn it or better yet grow into it.

[HOBEL]

warmed up leg stretches-jumping jax 15 minutes


routine aka rippetoe 3 but w/5x5 instead of 3x5


reg squats (no box) 5x5---------------------------70lbs
i now know what ppl mean about the bounce at the bottom. i guess the box squats were helping me get lower and i noticed upon hitting bottom of there was a slingshot effect i was brought back. very cool. i am squatting my best.

BP 5X5-----------------------------------70lbs- it killed me on last set at rep 3 i was done pushed thru 4 at 5 i was on fumes baby-looking up i had the thought oh shit if this falls and got both arms locked and racked it. wasnt pretty form.

DL w/belt(still wary of back going pop) 5x5----------------------------70lbs no issues

overall good workout-i decided to leave out the ohp and give my shoulders a break and i think i'll actually takeoff the whole w/e. i've been going every other day with out a break.

[HOBEL]

night work out

crappy


box squats 5x5----------------65/70x4

ohp 5x5---------------------3x55,2x60

BP 1X5------------------------70LBS couldnt do more

DL 0


STARTED USING FITDAY.COM. my daily calory intake to keep 140 =2362- so far im doin 2500-2600 protein intake ez 1.1g /lbs fat % is usually higher than eveything like 40-45% protein30-35% and carbs alt just about the same as protein.

gotta ad more veggies and fruit---carbs mostly consist of breads pasta. im looking to buy a 6-8 lb sledge and get a big truck tire.

start out with 5-10 minute routine 1x per week. getting ready for winter-be the crazy neighbor pouding a tire in the snow!!

for now i intend on doing the body weight stuff from SL.

[wrenchhands]

If its good for Senator Hobel, i'll use fitday too.

[HOBEL]

took off today- had alot of errands this morning and no room for a work out tonite. no worries its just an extra 24 hrs of rest and growth.

was reading timothy ferriss book 4 hr work week- it explains how to get more out of life by hiring virtual assistants to get everything done- and also caters to wanting to become self employed. for ex: he has a supplement co he runs off the internet- very successful. i was looking to do same but was brain storming for products....and yes i did come up with one!!

i wanted to a landing page where ppl put in there emails and addresses etc and get a free e book about my new protein designed specifically for women and some certain chromosome challenged guys.

SPERM the ideal protein for the feminine body. and yes we have a guarantee too!!! we guarantee its fresh or your money back.

let me know what you think do we need product taste tests? should we get a famous personality that just oozes endordorsements. and what vein of marketing should we use.? how much we charge? times are tuff and ppl dont have money to blow or wads of cash to throw away.