Summerss Log II : Another Chance to Rise

[guru]

After being interrupted by moving house and finally getting a new job, I've decided to start again with a new log.

I will be doing Bill Starr 5 x 5 intermediate in two parts.

Firstly as described but with dumbell row in place of the Barbell Row and Clean option and Goodmornings instead of hyperextentions.
Secondly with Cleans instead of rows, Front Squat instead of Back Squat, Incline Bench instead of Bench Press and Push Press instead of OHP.
I will implement those changes when I stop making progress, and stop doing this program when I become advanced hopefully.

I will not try any low carb stuff yet and I will do cardio on most days to out train my diet. I won't bother eating junk though on any day. I'm going to forget about any goals and competitions and do my workouts and forget about them when I'm not working out.

[summerss]

I wasn't orignally going to bother with a log, but I seem to have changed my mind. I started this program a few weeks ago so this is my progress so far.

All weights in Kg, 5 reps completed, failure, 3 reps, 8 reps

Week 1

Squat: 43, 54, 64, 75, 86
Bench Press: 36, 45, 54, 63, 72
Row: 31, 38, 46, 54, 61
GM: 3 x 5 30

Squat: 43, 54, 64, 64
Press: 30, 36, 43, 49
Deadlift: 59, 71, 83, 95
Pullups: 3 x 5

Squat: 43, 54, 64, 75, 88, 64
Bench Press: 36, 45, 54, 63, 74, 54
Row: 31, 38, 46, 54, 63, 46
Dips: 3 x 10

[summerss]

Week 2

Squat: 44, 55, 67, 77, 88
Bench Press: 37, 46, 55, 64, 74
Row: 31, 39, 47, 55, 63
GM: 3 x 5 40

Squat: 44, 55, 66, 66
Press: 31, 37, 44, 50
Deadlift: 61, 73, 85, 97
Pullups: 3 x 5

Squat: 44, 55, 67, 77, 90, 66
Bench Press: 37, 46, 55, 64, 76, 55
Row: 31, 39, 47, 55, 64, 47
Dips: 3 x 10

[summerss]

Week 3

Squat: 45, 56, 68, 79, 90
Bench Press: 38, 47, 57, 66, 76
Row: 32, 40, 48, 56, 64
GM: 3 x 5 50

Squat: 45, 56, 68, 68
Press: 32, 38, 45, 51
Deadlift: 62, 75, 87, 100
Pullups: 3 x 5

Squat: 45, 56, 68, 79, 92, 68
Bench Press: 38, 47, 57, 66, 77, 57
Row: 32, 40, 48, 56, 66, 48
Dips: 3 x 10

[summerss]

Week 4, Day 1

Squat: 46, 58, 69, 81, 92.5
Bench Press: 39, 48, 58, 68, 78
Row: 33, 41, 50, 58, 66
GM: 3 x 5 60

If I fail the Bench again I will start doing incline benches. I find locking them out much easier than getting the bar off my chest, so I put that down to weak front delts and upper chest.

Goodmornings are becoming difficult to balance forcing me to bend my legs more (maybe too much) and get the bar as low on my back as possible. I might just switch so SLDL which should be easier to balance.

[holvoetn]

May I suggest to get rid of the colors ?
They are sort of incompatible when using the standard forum colors and will be incomprehensible for others once you pass several pages (since the legend will be on page 1)

Why not simply put the aim and then the result ?
Like from your last entry:
Bench Press 5x5: 5x39, 5x48, 5x58, 5x68, 4x78

BTW love the quote in your signature

[summerss]

May I suggest to get rid of the colors ?
They are sort of incompatible when using the standard forum colors and will be incomprehensible for others once you pass several pages (since the legend will be on page 1)

I guess I was being too lazy and getting bored of writing x 5, I'll find something to do about it. It would have taken me forever to type in the first 3 weeks like that.

Why not simply put the aim and then the result ?
Like from your last entry:
Bench Press 5x5: 5x39, 5x48, 5x58, 5x68, 4x78

BTW love the quote in your signature

I wondered if it would be lost on some people, you obviously know about Thomas Edison. It's my answer to anyone who wishes to highlight my failures

[holvoetn]

How about this one then:
It is a strong man who falls and stands up again.

It seems to apply to you
Don't know anymore who said it.

[summerss]

I'm going to guess at some Japanese proverb, google hasn't helped me much this time.

Let's see if you can figure out my avatar if you want a challenge

[summerss]

Week 4 Day 2

Squat: 46, 58, 69, 69
Press: 33, 39, 46, 52.5
Deadlift: 64, 77, 90, 102.5
Pullups: 3 x 5

A bit of a shit day really, I may proceed with phase 2 next week as bench press and OHP are going nowhere.

[summerss]

Week 3 Day 3

Squat: 46, 58, 69, 81, 95, 69
Bench Press: 39, 48, 58, 68, 79, 58
Row: 33, 42, 50, 58, 69, 50

[summerss]

I'm going to continue a broken version of this program next week with Cleans instead of Rows, Dips instead of Bench Press, Incline Press ups instead of OHP and SLDL instead of GMs.

[summerss]

I'm having a week away from my normal routine where I'm going to do type I fibre work and explosive work alternately. I haven't focussed on type I fibres much since I started Stronglifts or done Clean&Jerks, Snatches or swings for a long time.

Today's workout

3 x 12 50kg Squat
3 x 12 30kg OHP
3 x 12 35kg Lat Pulldown
3 x 12 x 2 12kg flyes
3 x 12 20kg skull crusher
3 x 12 20kg barbell Curl
3 x 12 ball crunch

I did these with almost no rest between sets as I was training for intensity. Next time, I will be focussing on power.

[summerss]

Today's workout

3 x 10 50kg Front Squat, holding the bar was more challenging than the weight, I'll do heavy sets of 3 next time
5 x 3 50kg Clean & Press
3 x 12 50kg Bench Press
3 x 12 25kg skull crusher
3 x 12 ball crunch
3 x 12 ball back extensions