Hobel's 5x5 Lifting Journal

[HOBEL]

07-26-09
DAY#2 /B routine

Hot in my garage today- had front door half open and back door open to get cross ventilation. had plenty of water there too. my garage has a bench press with leg extension- i also have one of those body weight stell erections that you do chin ups pull ups dips and the ab excercises where u make your legs paralell to floor or bringing the knees up.

Day #1 routine A i started with 50lbs thru out. simple enough took me half hour or so felt guilty did all of routine A a 2nd time.

i weigh 142 am 41y/o M 4 yrs post liver TX
im on cyclosporene (anti reject med) hctz and toprol both for elevated BP from anti rej meds MY BP 128/93 52 heart rate
1 multi vitamin per day sams club knock off of centrum yellow for mind body and energy

today B routine as follows:

squats 5x5 @55lbs
OHP 5x5 @ 50lbs
DL 2x5 @50lbs
Pull Ups (Assisted w/Heavy Resist. Band) 6x/2x/0
5 minute cool off
Chin Ups (Assisted w/Heavy Resist. Band) 1x5

i was noticeably tightness on squats- its still light but i'm NOT doing slow controlled fluid movement. i kinda of squat at a clipped pace and try to push thru the garage floor . i'd probably be jumping if there was no weight to hold me down. i'm findinding this helps stretch me so ea time i do get lower. My quads always remain paralell to the floor. i think my days of the Toddler squat are over! lol. My 9 yr old son can do it and play and the butt hovers about 2 inches above the ground. Maybe if i practice w/o weights on off days???

I'm attempting gomad -more like a gallon in 72 hrs... bought on fri afternoon just finished first gallon sunday 5pm . im a liquid kinda person. put solid food vs a slushy in front of me i'll have no problem with the liquid the food.... 3 or 4 bites and im full

i figure around 75 lbs i'll stall on OHP and i'll have to shelf my bar on the dip arms on the full body erector set thinga-mabob.
by october im gonna need a gym membership as the garage gets cold or maybe just get a plug in heater?

after i finished with squats -thighs were tight felt like golf balls shifting as i walked. my upper legs look normal -i have real tiny calfs and chicken ankles . i'll look to add some photos and maybe a video down the line....

[HOBEL]

i also have one of those body weight stell erections oops!!! ????? i was trying to describe that steel cage thing i have that u do dips and pull ups etc

like this http://www.nextag.com/YUKON-FITNESS-chi ... rices-html

[HOBEL]

7-28-09-TUES

7:00AM- BREAKFAST CORN POPS- COFFEE-2 SLICES POTATO BREAD-16 OZ WATER

PERSONAL STATS- NO CHANGE

7:45AM

SQUATS 5X5 60LBS
BENCH PRESS 5X5 55LBS
BENT ROW 5X5 55LBS
PUSH UPS 6/5/2
HANGING BENT LEG RAISES 6/5/3

I FEEL REAL GOOD-VERY TAUNT AND SPRINGY. I FIND MY POSTURE IS BETTER MORE ERECT.
I DID FIRST SET OF SQUATS FROM GROUND -POWER CLEANED IT-PRESSED AND BEHIND NECK. I ATTEMPTED 2X ON 2ND SET DIDNT QUITE FLIP IT UP. I USED MY DIP AND CHIN UP CAGE TO REST BARBELL AND COMPLETED REMAINING 4 SETS OF SQUATS-TRYING TO GET LOWER EA TIME AND TO REMEMBER PUSH W/ HIPS AND ASS. I AM SWEATING LIKE A BITCH, ITS HUMID MAYBE 75 DEGREES.
NOT FINDING ACTUAL WEIGHTS ALL THAT DIFFICULT AS I AM USE TO THIS KIND OF WEIGHT UP INTO THE 70LBS RANGE.I'M JUST FOLLOWING THE PROGRAM AS LAID OUT AND SUGGESTED IN SO FAR AS STARTING LITE ETC. I FIND MENTALLY I AM MORE ALERT BUT AS I DRINK GLASS OF MILK AFTER GLASS OF MILK I DO GET SLEEPY. SO FAR AVERAGING 1/2 GALLON PER DAY.OFF TO SUBWAY SANDWICH/HERO FOR LUNCH .
I SWITCHED OUT REVERSE CRUNCHES -MY STOMACH WITH THE POST OP TRANSPLANT CUT AND THE WAY MY AB MUSCLES REARRANGED DONT ALLOW ME THAT LUXURY.

[HOBEL]

7/30/09 routine B

squats 5x5 65lbs
OHP 5x5 55lbs
DL 5x5 55lbs
assisted elastic PU's wide 5/0/0
assisted elastic PU's reg 4/4/0
assisted elastic chin ups 3/0/0

Milk milk milk milk...



8-01-09
Routine A ---all lifts unless noted are 5x5 *****also i was able up weight by 10lbs on everything but squats -staid at 5lbs increase.

squats 70lbs
BP65lbs
bent row 65lbs -back had rounded on 5th set rep #2-took 5 minutes redid whole set 5 .
push ups 3 sets 6/4/2
hanging leg raises w/bent knee 3 sets 10/10/3

right inside upper inside thigh muscle hurts-couldnt do bp with legs slung over-too much on hip socket. both legs on end of bench.

fell off the milk wagon a little bit-lost a day was away from home out and about -noticed i am clearing my plates of food usually leave 1/4 to half on my plate. check weight still at 144-146. just finished reading power to the people by pavel tsatsouline. one third of the book is real meat and potatoes stuff the other stuff very corny jokes and dated references. learned about breathing and holding ur breath makes u stronger by increasing internal pressure etc... some good positioning for proper DL form.

i was getting puffy in thighs and biceps but went away- actual limbs feel sapling spry but doesnt have that spongy more substance. not bigger i just seem to notice when i walk etc.. i feel my body actually flexing to perform tasks where before it wasnt happening. maybe im more conscious ?? 2 days off. i noticed my diet is alot of protein but i think lacks enuff carbs to build weight. i'm still doing a half a gallon per day of milk.
personally im getting worried as the weight i'm lifting is reaching the edge of where im use to.....hadnt really gone higher than 80-85 lbs on most .DL'ing has been 115 or so in past as a all time best.

so far so good ...getting into interesting territory by end of next week.

[HOBEL]

ROUTINE A

MALE 5FT4INCH 151 LBS

I WAS IN THE ZEN ZONE TODAY- NO MESSING AROUND ALL BUSINESS. USED ALOT OF BODY RIGIDNESS AND BREATH HOLDING AS OUTLINED IN THE BOOK "POWER TO THE PEOPLE"

NO DOUBT -JUST LIFTED SQUEEZED / HELD BREATH AND IT WAS HEAVY BUT SEEMED MANAGEABLE AS MY INTERNAL PRESSURE AND ALL THOSE TINY FIBERS PREPARED FOR OUT OF THIS WORLD HEAVY- I LIFTED THUS MUSCLES WERE READY FOR OMG! INSTEAD GOT OK I CAN DO THIS.

THE COMMERCIAL WAS RIGHT ALL ALONG -MILK DOES YOUR BODY GOOD- I'M CRAVIN IT. BEEN READING OF GREEN TEA BENEFITS AND TEA IN GENERAL BENEFITS AND NEED TO ADD THAT INSTEAD OF WATER.

TODAYS (A) ROUTINE: LIFTS ALL 5X5 UNLESS NOTED. DRANK A PROTEIN SHAKE THRU WORK OUT 48 GRAMS.

SQUATS 80LBS!!!...THATS THE MOST I EVER DID!!- QUAD MUSCLE SHOWS OVER KNEE CAP.

BENCH PRESS 70LBS- VERY STABLE I FULLY EXTENDED ON EVERY ONE-NO SWAYING IN LATER SETS.

BENTOVER ROW 70LBS DID THE 5 SETS BUT WASNT OVERLY HAPPY W SETS 4.5 THRU 5 MY BACK BECAME 45 DEGREES INSTEAD OF PARALLEL AND I WAS CURLING MY FORE ARMS AND WRISTS ON LAST REPS TO MEET QUOTA. TOOK 10 MINUTES WENT BACK DID 2 PERFECT SETS.

FLAT PUSH UPS- 8/6/5 -I'M POOPED AND MY ARMS ARE SHAKING. I PREFER ELEVATED PUSH UPS 30 -45 DEGREE UPPER BODY ANGLE-I CAN RIP OUT TONS MORE-GUESS I AM USING LESS BODY WEIGHT?

[lionize]

5lb+ weight gain in only a few days, nice !

[HOBEL]

yep weight increase is nice. my goal 5'4 hgt 165lbs- just weighed in and im at 147-48 its hot as hell and eating is hard but i'm drinking about half a gallon of 2% plus 2 -2 scoop 24 gram choc whey.

i had to restart SL PROGRAM ANEW, after slammin on the concrete last fri-jumped off a trailored boat and landed wrong -took it in the left knee and left elbow. ouch!!! and holy shit that hurt.

today restarted w/ A MON 8-10-09

SQUATS 5X5 85LBS
BENCH 70LBS 2X5
ROW 75LBS 3X5
LEFT ARM HURTS ALOT STILL.
HANGING BENT KNEE RAISES 10-10-10
PUSH UPS- SKIPPED

NOT LIKING THE BODY EXCERCISES- WOULD PREFER TO SWITCH OUT WITH MORE COMPOUND WEIGHTS-MAYBE DO LIKE A7-9 EXCERCISE FULL LIKE REG PARK SO INSTEAD OF HAVING A AND B DAY JUST 1 ROUTINE 3X PER WEEK AND EVERYTHING ELSE SAME.

[HOBEL]

Today i took 1 giant step backwards.

i'm getting into the 100 pound range on squats- benches-rows. last nite my left arm collapsed on me(given that i have motor nerve damage since birth-so its not as strong as my right arm by a significant amount)- i was doing fine and WHAM- it just folded. the bar was basically half on my neck-half on the collar bone.

although my squats have been good -i'm getting spooked- i'm getting this nagging feeling (and i'm thinking this as i squat) that i'm gonna get bent in half!!i'm not sure if its a mental thing i cant wrap my head around as i progress. there are times i squat like a pro- no issues-super fluid motion down then up and there the other 45-50% of the time its like i'm squatting on stilts.

so i'm gonna slow down...and rebuild a better foundation-i'm cutting weight in half like 55-60 range.
i think i'll see how doing 3 routines of A and B feels before upping weight 5 lbs. a slower progression.

doing well on eating right-1/2 gallon of milk ea day is doing the job- no bloat or the shits. been eating 3 good square meals with bigger portions. i eat constantly thru the day snacks like true north peanut/peanutbutter squares -fruit apples bananas- fig cookies- whey protein- chex and cheerios dry and occasional oatmeal packet in a cup.

today was ez breezy @ 55lbs routine A.

i wonder if i should add a 1x5 of hanging cleans and a curls to total program. i would like to do dips but left hand support is an issue maybe add nose breakers?

after looking at what i just wrote: maybe it is a mental hang up, i'm getting out of my comfort zone- i retreated very far with weight and i'm looking to add stuff to a program that does everything for u already...trying to complicate things thus sabotaging myself?

[HOBEL]

i took a few days off and now i'm renewed.

8-16=09 routine A

5ft 4in height
140 lbs-....lost weight?????

notice i'm getting meatier up around the shoulders-neck-collarbone-the upper area of my chest by the front arm pit has more meat to it. when you poke it use to go way in-now it just slightly dimples.(that area that gets sore after bench pressing)

anyway- my head was in the game despite 90 plus heat gotta get in the garage before 9am from now on.

SQUATS 5x5------------lbs=65/65/85/95*/100*
*new personal best! i'll start off next time at 75 and leave off with 110lbs

BENCH PRESS 5x5-------lbs 65/75/75/70/70 the whole left arm strength makes me weak at this excercise --i'm gonna have to work at this alot--by end of year bp 110-115 5x5!!!

BENT ROWS-I like these-posture good
5x5--------------lbs 70/70/75/80/80---on the 80's i did take like almost a 4 minute breather/water etc-overall i was bent either parallel or just slightly above but less than 45 degrees-kept wrists straight-made sure i was using back only.

POWERCLEANS 1x10------lbs 55-just added that to help with forearm work and wrist strength- i noticed afterwards my abs hurt

PUSHUPS 3 sets to failure 15/9/2

i will add front squats to B routine-tried them today-i will definately start lower than 50 lbs-doesnt feel comfortable kept landing on collar bone OUCH!!!!
I lifted barefoot today-felt more stable in control . barefeet on concrete slab something primal about it.

more later on B routine.....

[HOBEL]

i'm packing on plates on squats and DL's! i'm in the 100's!!!!!

5 ft 4 in. male 140 lbs

routine B

SQUATS 4X5 -------- 75 / 85 / 95 / 100 lbs
1x3---------105 lbs

OHP (I'M floundering at) topped out 1rep of 70lbs i deloaded: 65lbs----1x5
55lbs----5x5
DL(BALLS TO THE WALL) 1X5-----115LBS it was heavy but i think there was still enough gas in me to eek out 2x5
*****definetely by labor day DL's at BW!

wide grip pull up w/band 3/0/0
chin ups w/ band 5/5/1
BENCH TRICEP EXTENSIONS 2x20 @ 30lbs

[HOBEL]

what a bitch of a workout!!!! hi humidity sweating buckets.

A routine:

squats 4x5-----------------------75/75/80/90 lbs
1x4-----------------------110lbs!!!! almost. new record
been noticing my asshole is getting stretched/torn-it seems the deeper i squat with heavy weights my ass cheeks get involved. butthole itchy, i guess healing?

BENCH PRESS- EEKED OUT BARELY 1X1 90LBS TRIED 95 AND CHOKED.
1x5------80lbs
1x5------70lbs
1x2------70lbs shoulder pain

T BAR ROW w/ towel 1x5---------95lbs
bent row 1x5-----85lbs

DEAD LIFT the king of all exercises 1x5------------------125lbs!!! new record

i'm still at 140lbs BW-EATING EATING -DRINKING MILK. i guess i'm sweating it out and using it as fuel. maybe by winter i'll start to bulk but for now a non issue.

my pants are looser in waist 32inches- notice snug in thigh area but they break in.
shirts are tighter on biceps- notice that my chest and stomach pretty much same heightness not sure if i lost on belly and gained on chest or vice versa.
shirtless- i see shoulder and neck muscle evidence that was not there almost 30 days ago. getting really stoked this is such an awesome program.

my goals- sept by labor day weekend squat 1x5 ---125LBS SEEMS SHAKY NOW AT 110 BUT ITS A CHALLENGE.
DL 1X5-------150 BW+.

BY END YR DEC 31 SQUAT 5X5 BW DL 5X5 BW BP 1X2 BW ASSUMING BW STAYS AT 140.
OHP 5X5 80 LBS AT 57%BW

[HOBEL]

male 140 lbs

A routine

squats 5x5----------------90 /90 /105 /105 /115*!

*115 new PR!

Bench press- i'm sucking at: did 2x5 @75lbs and attempted 3rd and couldnt ....

upright rows 5x5-------40/40/45/45/50

bentover rows 4x5--------------80/80/80/80
1x2--------------85 lower back snapped/popped white pain dropped barbell. must've pinched nerve or did something with disk-tailbone pain on either side of kidneys. hurts to sit like compressing

was gonna go for BW dead lift...shit shit shit. getting up after sitting 'im slightly bent and walk funny.

[HOBEL]

today i got back into the swing of things. 1 week hiatus for pulled lower back.

pain in forearm still preventing me from bench press. i think i hyper extended in 3 weeks ago when i fell on arm-its fine to extend but to hold weight or pull weight,,

did parts of A and B 65-80LBS

[HOBEL]

ok i'm back in action. i jazzed things up a bit as i was beginning to get frustrated with body exercises that i couldnt do even w/bands.
for ex: my chin ups and pulls ups i still couldnt get my head/chin over the bar- just to bridge of my nose. so i wanted to swap them out for lifting exercises as this is a lifting program, right?

this months blog subject was right on cue for what i was looking for. i had been looking at a reg park routines too. so here's what i came up with-----

(A)

Good Mornings 3x5 doing this first as a back warm up exercise with relatively low to medium weight
squats 3x5
Bench Press 5x5 as i need more chest work (sunken chest syndrome)
Dead Lift 1x5

(B)

Squats 3x5
OHP 3x5 my shoulders get burnt out fast- my best form is in my first 3 sets
Pwr Cleans 3x5
BOR 5x5


so this is what i did today:

(a)

GM's 3x5-------------------45lbs

Squat 1x5------------------85lbs
2x5------------------95lbs

BP 2x5------------------55lbs
2x5------------------60lbs
1x5------------------65lbs

DL 1x5-----------------115lbs
1x1-----------------140 PR!!!!! at BW!!!!!!!

[HOBEL]

9-06-09

B routine rippetoe/SL hybrid

squats 2x5----------------------------------100lbs
1x5-----------------------------------105lbs

OHP 3x5----------------------------------------50lbs deloaded on this and BP retooloing to break thru the 70's and 80's lbs

PowerClean 3x5--------------------50lbs sloppy sloppy hangs are easier

Barbell Rows 5x5---------------------------------70lbs by 5th set lower back was getting tweaked-almost went out again

diet has been so so . i'm not eating garbage but im not devouring loads of food to sustain growth-i am just sustaining 140 5 ft 4.25 inches or so. getting in 1 liter of milk/coffee/whey protein double scoop 46 grams everday and every meal 1 glass of milk 12 ounces. i am eating whole foods-making a concerted effort on that. i find maybe i'm eating less because it is whole foods=more substance so i get fuller faster.

MY post op transplant belly is going away-its still a bump and will always be a bump but hip love handles are disappearing and chest and belly are same height. another inch or so and shirts will be chest prominant. WOOHOO!!!!

so all exercises except BP and Rows are now 3x5 and those other 2 are 5x5

GOALS to reach by DEC 31st 2009-------- DL 1.5BW Squat 1xBW OHP 85lbs 3 x5 BP 1x5 @ 115lbs