Hobel's 5x5 Lifting Journal

[HOBEL]

warm up

hang n press------45lbs 20x----this is new for me. usually just hang n shoulder it. i was able to go from thighs up over my head and then lock out. the other thing on my list to try is the press over head and squat-so far with just the bar i cant balance it and thats 15lbs or so

the bear-------45 lbs 3x5

ROUTINE

squats 4x6------95lbs- i was off balance- couldnt get deep enough- legs were hurting/burning. i guess everyday cant be gold medals.

BP 6x6------- 65lbs
1x5--------70lbs----even though shoulder is twinged- i did these with 89% good form. i did the last reps to get my muscle memory in sync for next week. it wasnt that bad considering i had already done 36 reps prior.

DL 3X8-----105LBS BOOYAH BABY!! STICK IT AND LICK IT! 105lbs is next weeks weight so i am stoked that this was easy-maybe should've done another set. i find that its a mental challenge to do 8 reps in a set vs 8 sets of 3 reps.

eating has been good. not clean as id like but im getting plenty of protein -pastas- breads- cereals- oatmeal-cream of wheat-pizza- milk at every meal is a must. havent been having whey shakes all that much maybe 2x per week. gotta eat more veggies and apples grapes bananas

[HOBEL]

by HOBEL on Mon Nov 02, 2009 10:00 pm
got my pair of canvas low cut converse aLL STARS.

WHAT A DIFFERENT EXPERIENCE !!! squats and deadlifts.

warm up

55lbs 10x barbell hang n press---10lb improvement from last week

right hand DB CLEAN N PRESS 7x---------40lbs

left hand---yeah right might as well clunk myself over the head--tried 20lbs-almost a fat lip i managed to do 15lbs-i need a wrist brace.

home made kettle bell 15 swings @25 lbs

body squats 10x

korte 3x3 week3 day 1 @70%

squats 6x5------------105lbs--- ive done better- deep for most part had to keep readjusting feet due to new sneakers.

bp 7x5--------------70lbs-last couple of reps done in piece meal ex pushed 4 instead of 5 but ended up with 35 reps kept rest 30-40 secs


oh damn 8pm time for heroes!

9:01 dead lift time...tired

3x5-----------110lbs-back started feeling strained with belt why risk it?

i'm pissed i was to do WO in a.m. but got caught up on phone with client(important finance deal)-then i was pinched for time for office so it was an after dinner hurry up and get it in before tv!! wrong way of doing things.

havent really noticed any major physical morphing on body just strength increases hang n press and the 40 lb db clean and press.

been reading alot of shit about how important grip is-been doing squeezes on my grips need new ones- been squeezing tennis balls- i have to cut my 2 inch pvc and make 2 inch bar

gotta get some canvas straps at home depot for trx stuff and make a double shoulder harness for dragging tire sled wanna try bear crawls


nov 20 will be 4 weeks on korte by dec 20 that'll include all of phase 2- i plan on adding up my new 1 rep max and doing all over again. i'll review cycle 1 on this site between xmas and new years.

had to vicks my left shoulder- tricep down thru forearm - it was pulsing it hurts.

[wrenchhands]

Hobel, what frankenstein program are you doing?

[HOBEL]

i was doing korte 3x3 phase 1 which is all volume. 30-48 reps bp squat and dl

my tricep and forearm are throbbing like a headache-adding any amount of weight to them causes pain in elbow to wrist.

i think between dl and bp i developed tendonosis or itis. been using a gel squeeze ball to massage forarm, bicep and tricep been getting on n off finger tips pins and needles.

i wanted to just bengay it and wrap it tight and lift. i was on week 3 of 4 for phase 1. this sucks.

i'll lift tomorrow- same weight but maybe less volume 3x5? sucks sucks sucks!!! and everything i read is long term 2-8 weeks. my shoulder doesnt hurt i think i just over exerted my weak arm by loading up on stupid insane volume plus medium loads. even aggravates on squats whether i hold reg or wide.

[NotNowChief]

Hobel, what frankenstein program are you doing?

lol. If there is a freaky program out there, Hobel will find it (Dogg crapp!) and twist it into his schedule somehow!

Sucks on your arm problem. Which arm is it? Or both? I wouldn't be so quick to blame deads and bp, because you've been doing them pretty regularly for a while right? Seems the db clean and press was the new lift before it happened and there is definite potential for some elbow problems whipping those up.

[HOBEL]

its the left arm thats twinged. i did some yard work -clearing leaves and mowing the loan 1 last time and my left bicep hurts like a motha fucker. forget twinged full blown bicep migraine! i put some bengay on it and wrapped my arm -medium from mid tricep to 1/3 of forearm. i can flex it. db clean and press was with right arm. i think its the volume. im used to doing bp 1x-2x per week at a 5x5 now its 3x at 5x8. i think because of the wide disparity of strength between both arms im over working the left so much

im sure its not a procedure problem i think its an overload problem for the left. i can db 45lbs bp on right but can only manage barely 20 with left and then im forcing it to perform like a florida greyhound with 1 leg! By using a barbell i know some of the weight my right side somehow compensates maybe 5-10lbs.

maybe i should wear a brace to support the arm on some exercises? that seems retarded though. hell maybe just lightly wrap it to keep tendon straight.

also i was doing some barbell hang n presses but it was light 35-45 lbs as a warm up. gotta get a bigger heater for garage i have one that is small i used at a cubicle at work. i do have a free gym membership but im too self conscious to go.

[HOBEL]

i wuz lookin like a dynamo pulling my tire sled with 2 25lb plates- i measured out 30 feet in front of my house.1 way rope wrapped around shoulders pulled forward-on the way back i was walkin backwards pullin and at one point had my son who is 80lbs sit on tire-i couldnt do forward but could pull in bursts backwards. did a total of 10 laps back and forth.

30 lb T HANDLE kb swings-50x

korte 3x3- i wrapped my forearm to keep it intact.

phase 1 week 3 redo

box squats 5x6-----------------------75-85-95-2x105

bp 4x5--------------------------------65lbs
2x5---------------------------------70lbs

DL 3x5----------------------------------110lbs


arm hurts but manageable. bicep feels like i was sucker punched.will do weds and fri.

[wrenchhands]

People still have land in long island? You gotta be live on the waaaaaaaaaaaaay east tip.

[HOBEL]

land? christ no. 50x120 lot. i live off 495 exit 68 south- you have shirley -then mastic then moriches central and eastern and then you hit the hamptons. i was doing the sled in front of my house out in street i was doing just about the width of the property. i thought dragging a tire and some weights would be ez but the drag resistance on the road is incredible. i gotta get maybe 5/8 rope i had twine and used a long towl as a handle.

[HOBEL]

readin up 20 rep squats and smolov routine. so....the crazy bastard i am idecided to do super reps squats!

squats deep n gritty-if i was a chick id be suction cupped
75lbs x5
85lbs x5
95lbs x5
105lbs x5
115lbs x5-----getting heavy(belt)
120lbs x5(belt)---back started to round i think
130lbs x5!!----holy shit i thought my kidneys were gonna pop out!!!(belt)---yep definately rounded by rep 3----75% good form will get it 95% next time


and wait i decided to pull out all the stops......yep DL'S baby new PR!

dl w/belt
115lbs x1
125lbs x1
140lbs x1
******155lbs x1 new all time pr!!!!!!!

my arm is killin me-got it wrapped and bengay'd bicep is pulsing. was it worth it??? nah, just been awhile out of the box

[HOBEL]

ok . i feel confident barring any back injury i will make 1 x bw squat. as far as overhead havent been training that so any amount above 70 or 75 1x would be PR.

BP i'd like to break 105 1x- a lil work and a hi octane day (rare) and i can do it.

DL -OK 1.5BW IS A PIPE DREAM!! AT 225 lbs-nope. i'm pushing hard for 1.2x bw for me thats 180lbs and i weigh 148/9 lets call it 150lbs. birthday is coming in 10 days or so the 20th i'll be 42. working out has kind of consumed me-for the first time years im seeing results chest arms shoulders all beefy. i saw someone had posted a poll for why do you lift vanity functional strength etc....

for me? its pure survival, im training like im gonna meet the devil himself. i had a liver transplant 4.5 yrs ago yes wrench hands im a mutant! any way my last liver biopsy aka they poke you with a long needle like forcep and get small piece and look under microscope showed that my hep c is back. this first time around it took 30 years to kill my liver now that im immuno suppressed the Dr's are tellin me less like less than 10 yrs before i need one again-sooooo for me im waging war. 3 yrs prior to my transplant drs told me id need one and i went off deep end and threw myself into weight lifting. i believe without a doubt it saved my life because i got to lift 1.5 yrs and then was too sick. a month for me was 1 week home 3 in hospital and it progressed from there. so now i'll be older harder to recover etc. so im training with this single purpose in mind.

[HOBEL]

a little under the weather- sniffling achy took the day off from work.


wasnt much for lifting but did half n hour of squats

box squats

70lbs 1x27-- was tryin for 30 3 to 5 sec pause between ea

box squats

3x5---------------90-95-100lb

these are a must to grow. i want to grow ...more. since july i have added 1.25-1.50 inches all around chest biceps thighs. i was lookin thru the training logs---the chicks here are hardcore they are squatting more deading more and bping more than me-freakin amazons!!!

theres an old dude ole doing more than me.... on further inspection im seeing that these ppl are 6 foot or over 165-200 pounds.

[NotNowChief]

30 rep box squats on your sick day. Good man.

Sounds like you're growing. Bigger people have bigger numbers I suppose, depends how long you've trained too. Yeah I normally just try to see where peoples lifts are in comparison to bodyweight when judging strength. But some lucky bastards are just naturally strong (that Frank Yang guy is a freak).

Do you think you are on target to hit your lifting goals for the year? They'd be pretty solid numbers to reach since just July, especially since I gather you are coming off some kind of (major?) surgery.

[HOBEL]

i will reach bw squat at 150 pounds dl will be like 1.2-1.25x bw and bp id like to be 1x5 @105.

i was trying to compare physio types but its hard the closet i found was a guy 5 ft 7 inch weighing 165 doing a little more than me. i gotta stop lookin that'll kill me. my surgery was 4.75 yrs ago april 2005 yank out old liver put in new one from life support donor.

yep i think im growing but to look at me its not like im massive or you'd say that guy powerlifts. i look regular. me getting bigger is probably akin to filling out proportionately. on your pics you bulge in shoulder chest and biceps more like an athletic look like a david beckham build or that crocket pitcher you have videoed on ur training log

[NotNowChief]

That's cool, on track to hit some of your goals and get withing spitting distance of the others. Thats a win.