Jeff's Training log

by **jethro** » Thu Jan 31, 2008 6:07 am

1/30/08

Squats- 95
Bench Press- 75
Barbell Row- 85
Dips- 10x5x5

Had increase the weight on the bench press and squats... didn't feel like the planned weights were enough. Was also surprised to turn out 10 dips on the first set, I guess I'm getting stronger at those.... just wish I could pull off that many pull-ups.

by **jethro** » Sat Mar 08, 2008 6:47 pm

Ok, I'm backkkkk!!

Actually, I've been following the 5x5 program for the past month, with a weeks rest in between, I'm just really lazy about keeping this journal thing. Soooo, here's my last 2 workouts:

3/7/08
Squats: 5x5 @ 120 lbs
Bench: 5x5 @ 90 lbs
Barbell Tow 5x5 @ 105 lbs
Dips- 10x7x7

3/5/08
Squats: 5x5 @ 115 lbs
Overhead Press: 5x5 @ 75 lbs
Deadlift: 5x5 @ 145
Pullups: 4x3x3

It's surprising how the weight stacks up.... Every time I work out, I'm thinking, "Wow, there's no way I can add more weight to this" yet there I am the next workout... adding weight.

I now weigh about 173 lbs. That's a gain of about 8 lbs in about 2 months. I definitely notice my arms and legs getting bigger.... but I'm still pretty pudggie in the middle. For awhile I was jogging 2 or 3 miles in between workouts, but I think I was overdoing it a bit. My body was telling me I needed more rest.

When doing dips my wrists/hands are starting to hurt.... plus my hands are getting a little ripped up from the barbells. Does everyone here use gloves? Are any gloves fine? Any suggestions would be much appreciated.

Thanks.

by **jethro** » Sat Mar 08, 2008 6:58 pm

Also, is there an article relating to proper stretching techniques? Feels like I am lacking in that area.

by **Mehdi** » Sat Mar 08, 2008 6:59 pm

Stomach is last place where the fat goes away (first place where the fat comes too). Keep adding weight jeff, the stomach fat will go away.
Glove add inches to the bar, making it harder to grip the bar and getting in the way of proper technique. Check the article on gripping bars correctly (2-3 weeks ago), Don't allow your wrists to bend on dips.

by **jethro** » Tue Mar 11, 2008 10:42 pm

Thanks, Mehdi!!

3/10/08

Squat 5x5 @ 125 lbs
Overhead Press 5x5 @ 80 lbs
Deadlift 5x5 @ 160
Chin ups 7x7x5

For some reason the first set is usually the hardest when squatting. Seems like the opposite should be true. Couldn't do the last 2 sets of the overhead press without bending the knees and shooting up to the top. Might have to redo 80lbs.

by **jethro** » Thu Mar 13, 2008 4:41 pm

3/12/08

Squat 5x5- 130lbs
Bench Press 5x5- 90lbs
Barbell Row 5x5- 110
Dips 10x7x7

by **jethro** » Fri Mar 14, 2008 8:23 pm

Ok today was incredibly tough. Here's the details:

Squat- 5x5 @ 135lbs- LOUD popping in my knees... was really freaky. Close to hitting my peak as I barely made 5 on the last set. Not sure if I should hit 140lbs next workout. Any ideas?

Overhead Press- Sets 1 and 2 90lbs (barely) had finish sets 3,4,5 with 85lbs .... with the last set only 3 reps. Next workout will try 90lbs again.

Deadlift- 5x5 @ 170lbs- OMG, I AM THE STRONGEST MAN ALIVE. Actually was really tough, thought I was going to pass out after the 3rd set, but just kept after it. Didn't realize until I was done that I had just Deadlifted my bodyweight. Kind of a cool feeling.

Anyway, I feel great... with the exception of my left knee which has been hurting since I slipped and took a tumble last week. I might take two days off just to see how I feel. I've been going to the gym 6 days a week for the past 3 weeks so I may need to take a few days off. We shall see.

by **jethro** » Mon Mar 17, 2008 12:50 am

03/16/08

Squats- 5x5 @ 140lbs
Bench- 5x5 @ 100lbs
Barbell Row- 5x5 @ 115lbs
Dips- 10x7x6

Felt pretty good today. Squats were tough, but not unmanageable. Knees were still popping like mad but not as bad as before. Bench was easy... originally planned on 95 lbs but 100 felt so much better. Barbell Rows..... well I'm not really sure what to think about those. Today I used one of the shorter barbells which is curved and supposedly is 15 lbs, but it felt harder to do than if I had been using the standard 45 lbs longer barbell. Think I'll stick to the longer barbells as my form feels better on those.

Also, I'm eating like crazy now... thank god for cliff bars.

by **jethro** » Wed Nov 19, 2008 5:30 pm

Ok, I haven't been posting... but I'm still at it. Took a break in August/September and got back in October. My current stats:
Wt: 171lbs
Ht: 5'11"
Eat pretty good most of the time prob 90% eating whole foods... maybe more.

Squat, 155lbs 5x5
Overhead Press, 80lbs, 5x5
Deadlift, 195lbs, 2x5
Bench, 105lbs, 5x5
Pull ups 9x5x4
Chinups 12x7x5
Prone, Yup

My only question is about the deadlifts. I've been doing 2 sets of 5 rep, because I feel like I'm not getting a good workout with 1 set. Can you continually make good gains by doing only one set? Hmmm, I wonder.

by **jethro** » Fri Nov 21, 2008 6:39 pm

11/19/08

Squat- 160lbs 5x5
Bench- 105lbs 5x5
Inverted Row- 10x8x7
Pushups- 12x10x8
Reverse Crunch- 12x12x10

Ok, handled the 160lbs squat ok but I think I'm going to repeat it. My lower back is pretty sore. Still struggling to eat enough... seems like that might be a problem for quite a few people. I'm drinking lots of milk... I'm just worried about putting on more fat.

by **rere** » Fri Nov 21, 2008 7:06 pm

jethro wrote:My only question is about the deadlifts. I've been doing 2 sets of 5 rep, because I feel like I'm not getting a good workout with 1 set. Can you continually make good gains by doing only one set? Hmmm, I wonder.

Yeah you can still make good gains on the deadlift. When the weight gets heavy warm up sets will work out as the volume leading up to that 1x5. Deads stress the lower back muscles but that stress builds them too if the exercise is applied correctly. I got nice thick spinal erectors from doing them