Hobel's 5x5 Lifting Journal

[HOBEL]

was walking home after dropping my audi off for service and i found a tire and a milk crate!!!!! got my box for box squats-i think i'll hang the tire horizontal for a punch bag. went to my local gym havent been there in like 3 yrs. everyone using machines-isolating the triceps biceps toenails etc.. went over to the free weights bunch of ppl there i felt really stupid i went back to dumbells did some power snatchs and push presses. they had fixed rubber barbells already loaded with different weights. i chose a 75 lb and ohp and then started squatting. i was getting looks like wtf was i doing??? felt like a stupid freak-pretended i was waiting for someone and then left.

the stupid yahoos in the free weights section were doing KB swings- everyone seemed preoccupied with some narcistic reason to look in the mirrors while doing exercises.....

NO SQUATS OR DEADLIFTING or ohp AT ALL WAS SEEN. I SAW them doing bp's. everything else row machines leg presses lat pull down peck flye 's. i'm so not into that stuff.

[wrenchhands]

The only thing better than a tire and a milk crate would be a full milk crate.

[HOBEL]

IN MY GARAGE!


SLED DRAG the width (50 feet)of my property in street
60lbs tire sled drag 5x to and fro =1x=100feet.

to:---walked/pulled forward
fro:---pulled walking backwards

25x KB swing 30lbs

box squats on milk crate 10 inches high w/1 copy enclyc of bb by Arnie(2.5 inches)+ 1 25lb plate .5/.65 inch
give or take box 13.5 inches hi

cereal box squats--95 lbs 10x-/greasing the joints- so to speak

Cut the Korte 3x3 phase 1 short am into phase 2 ....sort of doing 85-100% 1 rep max- started with doing all out PR for DL.

Phase 2- low reps hi to ultra high intensity. Week 1 Day 1

Squats 5x3--------100-110-120-130-100lbs

bp 5x3-------65-70-75-80 and failed on 85lbs

DL 5X1------ 135-145-155-160 and NEW PR 165lbs!!!!!!!


i feel spent-just finished dinner and im ready for bed.zzzzzzzzzz overall body feels mildy sore, fatigued.

tues or weds will do just as hard but will concentrate on new pr for squat and then fri or sat new pr for bench press.

take 1 week off re-evaluate my training-did not like korte 3x3 as it bummed my left arm tendon out. i might add some assistance exercises----bb rows or T rows and either shrugs or upright rows. i want to go back to an A DAY AND B DAY and c day alternating bp ohp and straight arm pullover. not entirely sure if i'll do a 5x5 schematic at like 70-75% intensity and pick 1 compound to do 1x3 at 95% intensity. or to set up my ab and c days in a 4 week cycle starting at 80 then 85 then 90 and finally 95% with a 3x5 scheme and then on week 5 we do a PR DAY ON JUST 1 LIFT PER DAY.

I FEEL STRONG(ER).

[HOBEL]

my new routine is squat and dl anchored.

day A

SQUATS- 1X20---------------95LBS
BARBELL PULLOVER 1X20--------------------------------45LBS
BP 2X5-----------------------------------------70LBS
T-BAR ROW- 2X5---------------70LBS
UPRIGHT ROWS- 2X5-----------------45LBS
DL- 1X20-----------------110LBS

I'M so fried!! thirsty light headed, my legs are shaking- hobel's weeble-wobble but they dont fall down!!!

i came up with this after reading dinosaur training and looking into arthur saxon's workout,peary rader's 20 squat routine.
And, like stronglifts i will aim to add weight to the bar ea and every workout.

when i stall i will deload to my last completed rep poundage and increase the reps or sets-then on the next WO look to break thru plateau with adding weight. i will aim to keep my intensity to 80-90% my 1 rep max.

[atypical1]

Why are you switching programs again? If a certain routine is working just stick with it and don't make any changes. It sounds like you've read a bunch of information and are trying to make something work. But that's not how it works. I'd stick with SS for a while then move onto something else when that doesn't work anymore.

Just my 2 cents (obviously) but I made those same mistakes you're making).

james

[Mouse]

I have to echo James' comments.
Every time I visit your log Hobel, you seem to be in the process of changing routines.
Here's some free advice - I think you'd benefit a great deal from 3 months solid at least on either Stronglifts or Starting Strength.
Consistency is the key.

[HOBEL]

Hi mouse hi james- yes i jumped ship on the korte 3x3. i finished the phase 1 and i got lost being dumbed down to 60-65-70% for a full week. even though it appears im all over the place im making gains. and here i thought nobody was watching.
im reading the rippetoe books , dinosaur training super strength i'm finding what works for me.
i love squats and dls and the more i thought about what i read- that you can take those 2 lifts alone and build massive strength.

my new routine is this:3X PER WEEK ABA THEN BAB AND SO ON....
A-DAY

SQUATS- 1X20
BARBELL PULLOVER 1X20
BP 2X5
T-BAR ROW- 2X5
UPRIGHT ROWS- 2X5
DL- 1X20

B-DAY

SQUAT 1X20
BARBELL PULLOVER 1X20
OHP 2X5
HANG CLEAN 2X5
DL 1X20
i really wanted to do 1 routine but for now we'll see how this goes.

i really need to build a power cage or some super heavy duty horses/supports. my squats are suffering -i know i can manage more but im flying without a safety net or spotter.

[HOBEL]

Ok i did the above routine again so im not fatigued enough.

New changes: get rid of assistance lifts- upright rows shrugs pullover and hang cleans

A
squats 1x30
ohp 5x5
Dl 1x20

B
squats 1x30
BP 5x5
DL 1x20

Squats and DL increase weight ea time or add reps=goal to gain strength in my best 2 lifts and to prove one can build great strength with predominately 2 lifts. i'll start with 75% of ea of my max lifts

OHP and bp increase weight on a weekly basis.

Ok need a cool name like dogg crapp.....ummm????

this is the final schematic nov 20th my bday 42nd- i'll keep this to june 20th 6 mos

[atypical1]

If you weren't fatigued doing 20 rep squats then you weren't pushing enough weight. Seriously, you're not pushing yourself hard enough to do any good at all. 30 rep squats will be equally pointless. If you did real 20 rep squats then there's no way you could then do 20 rep deads.

No offense but I would really go back to SL or SS until you plateau on those. The weights will get heavy enough before you know it.

james

[Mouse]

Consistency is the key.

Hate to say it Hobel, but your 'new' routine lasted 1 day before you made changes
You need consistency.

I'm with James with this again. For 20 rep squats, you pick your 10 rep max and then squat for 20 with it.
If you were not fatigued - you started with too light a weight.

[lionize]

I completely agree with everything being said here. I've followed your log since the beginning and while you've made progress, you could have made a lot more just sticking to the basics (SL/SS).

I read a lot about new programmes and such, it's always tempting to change and add a bit of each one, but you make so much more progress just sticking to one thing for long enough to see how it actually benefits you.

[HOBEL]

We'll see. Squats were somewhat difficult after rep#12, i was taking like gulps of oxygen and to pause with it on your shoulders i'm thinkin man im just draining the battery. the redo that i did last nite -i didnt make it thru the squats at 125. i got to 14 and the flanks started to knot so i stopped watched the clock for 20 seconds and tried to finish and fell short at 18. for shits and giggles i waited 3 miutes and tried again and got to 7.

i 'm trying to judge a program on the merits of how i feel the next day. dont get me wrong for the amounts im using and the fact that i have 1 good arm i sweat and fatigue during the program. but im lookin for that 2nd day muscle soreness- like you poke your chest and its a little tender from bp's. i dont get that anymore or your thighs ache.

also i need to build some heavy duty steel saw horses/ supports-cause im lifting with out a safety net and i could probably really push it if i had that.

i will keep this routine 6 mos and eat and milk myself. i'm really good on squats and dl yet suck on bp and ohp theres too much nerve damage in the left arm to push as much as the right-i will make gains but they will be subpar whereas my 2 legs are good to go and grip is not an issue for left hand as my left hand is clenched in its natural state.

i appreciate the good advice but i may be one of those thick headed people who likes to re-invent the wheel. even though you say you've been there done that and you came up with x variable. my mind tells me well if i do this i will get y variable. (when we all know in the end a wheel is wheel is a wheel. so please humor me on this. if we all did SL OR SS without experimenting would wendler ever come up with 531?
i'll lift today adding 5-10lbs on squat and seeing how i failed dl -i'll make it today to move on. ohp and bp change once per week as i need the most time with them.

[Mouse]

i 'm trying to judge a program on the merits of how i feel the next day..... but im lookin for that 2nd day muscle soreness

DOMS are not necessarily a good indicator of a good workout.

[atypical1]

i appreciate the good advice but i may be one of those thick headed people who likes to re-invent the wheel. even though you say you've been there done that and you came up with x variable. my mind tells me well if i do this i will get y variable. (when we all know in the end a wheel is wheel is a wheel. so please humor me on this. if we all did SL OR SS without experimenting would wendler ever come up with 531?

So let's be fair here. Wendler has done the beginner programs. He developed 5/3/1 after decades of work. The beginner programs are great for people like you just starting out. It's where everyone starts and it's because those programs work and work well. So what you're saying is that someone whos' not even up to BW squats knows more than someone like Rip? Are any of the strong guys like Muddy or Liftingnerd or adamr or jake etc. doing a program like you are? Those are the guys I'd be turning to for advice because those guys are seriously strong individuals.

I'll stop my ranting now and you're right. Some folks just need to learn the hard way. At least keep track of where your lifts are so you can see if this program of yours works. Who knows, you may just have the next workout de jour.

james

[HOBEL]

Sunday 11-22

warm up

35lb KB swings 3x20
box squats 2x5 ----65lbs and 85lbs

B-routine

Squats 1x23-----100lbs---got real winded by rep 17-was s/b 30 reps cant believe that after 10 reps im sucking air like a fish out of water. weight feels fine on shoulders legs started burning by 16th 17th rep. by the 23rd rep didnt think id make the push up on 24.

BP 5X5--------70LBS- shoulder twinged a little by end of 5th set- no real hardship-was suprised i guess it was a strong bp day. gotta take it when i can.

DL1X20---------120LBS-used staggered grip-pushed thru floor-let em bounce the floor ea rep. was less winded then squats although noted shin and calves and thighs throbbed afterwards. i had moon man walk for about 10 minutes-where i would step and my body would over compensate in picking up feet...lol

not a bad WO-noted i needed a bit more mental focus on 2 anchor lifts. it'll get real hard real soon. i will squat 150 and DL 180lbs by 12/31.
wanted to take sled for a drag-already getting dark.