Summit69 Training Log

[Summit69]

Decided to give 5x5 a go after doing Wendler's routine for a few months. Wanted to lower the weight a bit and really focus on my technique. First day today after getting back from holiday in the early hours. My diet is pretty good but there is definitely room for improvement. Alcohol is the thing thats always been holding me back. Won't get anywhere my bf goal until I address that.
Nothing has motivated me like this site though so here goes...

Stats
Age 40
Ht 165cm
Wt 69.5kg
BF 14.8%

Goals
Break 5x5x100kg on squats with good technique
2x Bodyweight 1x5 deadlift
3 x 15 Pull Ups
3 x 20 Chin Ups
BF 10%

Mon 21 Sept

Squats
Warm up sets 3x5x40Kg
Work sets 5x5x60Kg
Began to think that starting tomorrow after a good nights sleep would have been a good idea during the warm up sets.
Knackered after 2 hours sleep on a plane and a weeks heavy drinking and crap diet!
Set today as the start date though so stuck with it. Was happy with my form throughout the work sets in the end though.

Bench
5x5x50Kg
No problems here. Temped to up the weight after 2 sets but decided not to.

Inverted Row 3xF
10 9 7
First time doing these. Felt good but suddenly found myself unable to touch my chest on the bar so stopped so counted the previous rep as my last.

Push Ups 3xF
30 20 15
Good first set but really struggled with the next 2.

Reverse Crunches 3 x 12
Also first time I have tried these. Technique needs work I think.

[Summit69]

Day 2 Wed 23

Squats
Warm up sets
2x5x20kg
3x5x40kg
Work sets
5x5x62.5kg
The weight felt easy but i really had to concentrate on preventing my knees from coming in.
Haven't noticed this before. I guess thats because I was too busy struggling with the weight.
Glad I've brought the weight down now.

OHP
Warm up sets
5x5x20kg
Work sets
5x5x35kg
Think I may have started these a bit too heavy. Felt OK but nowhere near as comfortable as the Squats & Bench have been.

Deadlift
1x5x70kg
I love the deadlift. Really wanted to do more than 1 set.
Will probably add 1 or 2 warm up sets at 60kg next time.

Pull ups
10 8 7
Another one of my favourite exerscises. Have never managed to get past 11 on my first set though. Even when doing them first.

Prone Bridges
3x30Secs

[Summit69]

Day 3 Fri 25

Squats
5x5x65

Bench
5x5x52.5

Inverted Rows
10 10 7

Push Ups
32 21 18

Rev Crunch
3x12
Not very good at these. Had to hang on to the rail rather than use dumbbells as the counter weight.

[Summit69]

Day 4 Mon 28

Squats
Warm up
1x5x20kg
2x5x30
2x5x40kg
Work sets
5x5x67.5kg

OHP
Warm Up
1x5x20kg
4x5x25
Work sets
5x5x37.5kg

Deadlift
Warm Up
4x5x60
Work Set
1x5x75kg

I'm finding that the warm up sets really help with my form. I used to warm up on the cross trainer and then go straight into my works sets.

Chin Ups
12 8 8

Struggled with my grip on these. Was hanging on by fingertips on the last rep or two on each set.
Probably because they followed the deadlift?

[Summit69]

Day 5 Wed 30

Squats
Warm Up
1x5x20
3x5x40
2x5x60
Work Sets
5x5x70

Bench
5x5x55

Inverted Rows
12 9 8

Push Ups
25 25 22
Decided not to go to failure on the first set of push ups. Tried to go for 3x25 but didn't get it.

[Summit69]

Day 6 Fri 2nd

Squats
Warm up
5x5x20kg
5x5x40kg
3x5x60kg
Work sets
5x5x72.5kg

OHP
Warm Up
5x5x20kg
5x5x30
Work sets
5x5x40kg
Don't think I could of got 1 more rep out of these without breaking form.

Deadlift
Warm Up
5x5x60
Work Set
1x5x80kg

Pull Ups
10 7 6

I felt really tired & didn't feel like going to the gym tonight.
The sqauts were a bit of a struggle but everything was OK after that.

[Summit69]

Day 7 Mon 5

Squats
Warm Up
5x5x20Kg
5x5x40Kg
3x5x60Kg

Work sets
5x5x75Kg

Bench
Warm Up
5x5x20Kg
5x5x40Kg

Work Sets
5x5x60Kg
Decided to increment the bench by 5Kg for this week. They felt really light compared to the other exercises.

Inverted Row
12 9 7
Went backwards here. Not too concerned as they're assistance exercises. Thats probably why!! I'll try harder next time.

Push Ups
25 25 25
Got 3 x 25 this time.

Reverse Crunches
5 4 4
Think the form is better on these now and I'm finding them hard.

[Summit69]

Day 8 Wed 7th

Squats
Warm up
5x5x20kg
5x5x40kg
3x5x60kg
Work sets
5x5x77.5kg

OHP
Warm Up
5x5x20kg
5x5x30
Work sets
5x5x42.5kg
I was in trouble here on the 4th set. Just about got the 5th rep up.
The 5th set was better though.

Deadlift
Warm Up
5x5x60
Work Set
1x5x85kg

Chin Ups
10 11 9
Worse first set than last time. My grip failed. Felt that I could have got at least 1 more out otherwise.
The overall volume was up though so I'm happy with that.

[Summit69]

Day 9 Fri 10

Squats
Warm Up
5x5x20Kg
5x5x40Kg
3x5x60Kg

Work sets
5x5x80Kg

Bench
Warm Up
5x5x20Kg
5x5x40Kg

Work Sets
5x5x65Kg


Barbell Row
3x50Kg
8 8 7
The smith machine was out of order so I did BB rows instead.

Push Ups
25 25 19

[bkklift]

Looks like you're making steady progress, good stuff Summit!

It seems you're doing a lot of warm up sets, especially for squats. Do you not begin to feel a little fatigued by the time you get to your work sets? How long are your workouts taking you?

[Summit69]

Hi bkklift,

Thanks, I'm quite pleased with the progress so far.
Well I was until I stalled on the OHP this week!

I haven't noticed any fatigue because of the warm ups yet. I use them more than anything to try & make sure that I am getting everthing right with regards to form.
I usually get done in just under an hour. I hardly rest between warm up sets and only a minute or 2 between most work sets (except OHP).
I am going to drop the empty bar set on the squats at least though. Especially as I think I'm going to be requiring longer rests.

I really enjoy this routine. I've got the attention span of a nat and usually mess with whatever routine I'm doing & can't wait to move on to another one. I'll be sticking with this for as long as I am still getting gains on it.

Looks like making good progress yourself. How are you finding 5/3/1?

[Summit69]

Day 9 Mon 12

Squats
Warm up
5x5x20kg
5x5x40kg
3x5x60kg

Work sets
5x5x82.5kg

OHP
Warm Up
5x5x20kg
3x5x30

Work sets
45kg 5 5 5 4 3

First stall. I found it hard to keep my core straight on the 3rd set and was all over the place on the 4th.
Think I can get it next time though.

Deadlift
Warm Up
5x5x60
Work Set
1x5x90kg

Pull Ups
11 8 7

[Summit69]

Day 11 Wed 14

Squats
Warm Up
5x5x20Kg
5x5x40Kg
3x5x60Kg

Work sets
5x5x85Kg

Bench
Warm Up
5x5x20Kg
5x5x40Kg

Work Sets
5x5x67.5Kg

Inv Rows
13 11 7

Push Ups
25 25 25

[Summit69]

Day 12 Sat 17

Squats
Warm Up
5x5x20Kg
5x5x40Kg
3x5x60Kg

Work Sets
5x5x87.5Kg

OHP
Warm Up
5x5x20Kg
3x5x30Kg

Work Sets
5x5x45

Deadlift
Warm Up
5x5x60Kg

Work Sets
5x5x95Kg

Chin Ups
13 8 7

[Summit69]

Day 13 Mon 19

Squats
Warm UP
5x5x40Kg
3x5x60Kg

Work Sets
5x5x90Kg

Bench
Warm Up
5x5x20Kg
3x5x40Kg

Work Sets
5x5x70Kg

Inv Row
15 13 9

Push Ups
26 25 20

5x5 PR for squats and bench. Bench was quite tough but squats felt really good.