Sarges Training Log

[Sarge]

Like I said in my intro, I'm starting week 3.
WEEK 3
My stats:
Ht 6'2"
Wt 230 lbs
BF (caliper in the mail) est about 25%

I did workout A today;
Squat 5x5 95 lbs
Bench 5x5 95 lbs
IR 7-6-4
Push ups 20-14-10
Rev Crunch 12-9-5

I could probably handle more weight but I want to make sure my form is good before everything starts getting heavy. The only thing I have changed from the SL 5x5 is I have my bench going up 10 lbs each time but will decrease to 5 once it's not so easy. I've got a long way to go before squating BWx1.5 but it sure will be fun trying to get there.

[Sarge]

testing signature

[guru]

Hi Sarge,

Just read your info & said "Look forward to your log" there, and your log is already up. Congrats. It's a wise decision to attend to form. Numbers can go up anytime. I am a bit skeptical about those 10 lb jumps in the bench. If you see in the long run, the bench is normally lower than squat, so adding 10 lbs, you'll reach your limit pretty fast while there will be miles to go on the squat. It's your decision though.

Your push up numbers are already damn good. You can do them weighted now or switch to dips if you've no trouble doing them.

Happy lifting.

P.S. - Add a square bracket after the url address - like this ]. Between the two brackets [] & [], you can give a name you want. I hope I'm clear.

[Sarge]

Hi Guru,

Thanks for checking out my log. As for the signature, Mouse sent me a corrected link (Thank you very much Mouse), I'm not very computer savvy. I plan on dropping to 5 lb increases on the bench once I hit 115-125 lbs. I've never had trouble doing dips before but they only ever seem to hit my tricepes harder than chest, I'll check the sight for info on form. Thanks for the input.

[Mouse]

As for the signature, Mouse sent me a corrected link (Thank you very much Mouse)

No probs
Glad to have you aboard
Read as much as you can from the blog posts and links
Looking forward to seeing your numbers progress

Keep it going

[Sarge]

Squats 5x5--100 lbs
OHP 5x5--60 lbs
DL 1x5--125
Chin ups 2-1-1-1-1 (then I got to use my brand new woody bands, came in the mail yesterday, used the green and did 5-4-4)
Prone Bridges 3x30 sec, but shaky

Weights all feel pretty easy still.

[Sarge]

I never really posted any goals, so after some thought I've come up with this.

As for body weight, I really dont care how much I way but would prefer not to drop below 210. I'm pretty sure that won't ever be a problem. I would like to get my body fat down to 17% by the end of July. I'm estimating I have 25% right now, still waiting on caliper to come in mail. I also want to be able to squat my BW (230 lbs) 5x5 by the end of summer (August 09) with perfect form. Another is to be able to do 15 pull ups by the end of July also. I will come up with some goals for the other lifts later, squats and pull ups have always been my nemesis, so I'm going to knock those bitches out!!

[Sarge]

Week 3
Squats 5x5--105 lbs
Bench Press 5x5--105 lbs
IR--7-6-4
Dips--11-7-4/plus 10 push ups
Rev Crunch with 40lb dumbell--12-10-6

Did the dips instead of push ups this time and they felt really good, thanks for the info Guru. I did a set of push ups afterwords to see if they had hit hard enough and I'm guessing they did since I could only struggle out 10. Normally I workout tu/th/sa, well I took the wife and kids camping over the weekend and missed saturdays workout, which I made up today. My question is, does anybody see anything wrong with doing 4 workouts (su/tu/th/sa) instead of 3 in row so I stay on my same schedule? I can't see anything wrong with it but I'm a newbie.

[Sarge]

Week 4

Squat 5x5 110lbs
OHP 5x5 65lbs
DL 1x5 135lbs
Pull ups 1x1x1x1x1 then 4x4x4 with green ironwoody band
Prone bridges 3x30 sec

Weights all still feel comfortable, no problem completing sets. Form still feels really good. Pull ups are coming along, when I started SL I couldn't do one pull up or chin up without jumping from the floor first to get a little momentum going. Now I'm getting a few from hanging straight and then using the bands to get a few extra. I can complete the full 30 seconds for prone bridges but still pretty shaky.
I started the anabolic solution today, so we will see how the start up phase affects my training.

[Sarge]

Week 4

Squat 5x5 115lbs
Bench Press 5x5 115lbs
IR 7-6-4
Dips 12-7-4
Rev crunch 12-8-0

Barbell exercises going good, I seem to have stalled with my inverted rows. When I started my rev crunches my abs cramped, it felt like they flipped over inside of me. I tried a second time and the same thing happened so I called it a night. Started the AS diet this week and feel a little tired today and when I got home (I go to the gym right after work) I was a lot more hungrier than usual. It could have something to do with the 20 lbs of greasy pudding I shot out my ass today. Other than that, good workout and diet is going well.

[guru]

Barbell exercises going good, I seem to have stalled with my inverted rows.

Ther's nothing like a stall on bodyweight exercises. Sometimes you don't get increases on them as you wish. That's ok, just persist. Are you doing them with bent knees or straight legs?

[Sarge]

Are you doing them with bent knees or straight legs?

Staight legs

[guru]

Are you doing them with bent knees or straight legs?

Staight legs

Then the numbers are respectable. Just make sure you touch the bar on every rep. You'll advance, don't worry. They're a bitch for me too. I'm yet to straighten my legs there.

[Sarge]

Last day of week 4

Squat 5x5 120 lbs
OHP 5x5 70 lbs
DL 1x5 145 lbs
Chin ups 10x1
Prone Bridges 30-30-45sec

Squats are finally starting to feel like there is some weight on my back, felt really good today. OHP/DL still feel pretty light but I'm doing good resisting the urge to put a few extra pounds on them, I'll stick to working form. This is also day 5 of the Anobolic Sol. and I'm pretty wiped out and it's only 1100, think I'll take a nap this afternoon.

Forgot to add that I got my fat caliper and used it this morning. 26.9% BF , looks like I got some work to do.

[Sarge]

Week 5 workout A

Squat 5x5 125 lbs
BP 5x5 120
Dips 14-7-3

Workout cut short due to military training exercise. They have the gym on special hours which leaves me 1 hour to run to the gym and lift before it closes. Probably better I cant get the full workout done since I'll be working 12-14 hrs this week. Chem gear and rucks starting in the morning, I cant wait for Thursdays workout. Anyway, workout went fine, squats feel real good and bench is still feeling kind of light. First set of dips was great, thought I was going to bust out a lot more on the second set but at six it just stopped, it was a real struggle to get seven and the last set says it all. I probably needed some more rest between sets, I only took 45-60 sec. Day seven of AS diet and I feel great. Felt really tired on day 5 but since then I haven't had any problems.