Wil's Workout Journal - May/June 2009

[wil]

I’m sort of getting tired of griping about the government since the new administration does even more to irritate me on a daily basis than the previous one did.
So I decided to start up a new journal, just for the sake of posting some fitness related material.



It has been a little longer than I had wanted before I got myself really geared up to hit a workout program again. My wife had a few springtime home projects for me so my workouts the past month have been hit or miss without any real direction.


This time around, I decided to go with the Stronglifts 5x5 routine for the next 10 weeks.
StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com


First off: After doing my first workout for this plan last night, I think there is a big intensity difference between the powerlifting/Westside style workouts I was doing recently and a 5x5 routine. Don’t get me wrong, I always felt like I got a good workout following the Westside principles, but I believe your fitness level is put more to the test with a 5x5. Either that or I was just a lazy s.o.b. and didn’t push myself hard enough with the Westside stuff.

Secondly: I forgot how light these programs start when you follow their template. I got used to benching 250+ and making attempts at 300, not to mention all the 300+ lb board-presses. But anyway, what was I saying? Oh yeah, the weights are really light at the beginning of this plan, but they progress fairly quickly as the weeks go forward.


I plugged in my best lifts from the past 6 months to have the template fill in.


Here is how I’m starting for the first shot at each workout…

Workout A I just did this workout on Tuesday, May 5… uh oh… I did a 5x5 workout on 05/05… I wonder if there is any conspiracy significance to that…
Squat 5x5: 240 lbs
Bench Press 5x5: 175 lbs
Barbell Row 5x5: 180 lbs
Incline Press 3x10: 155 lbs… (this will just be a pressing exercise I pick each time. I’ll change it up between chest and triceps work and barbell/dumbbells)
Note: the plan actually calls for Dips 3 sets to failure, but since I can’t do them thanks to my bum shoulders, I am substituting the other presses which will alternate every other time for workout A

Workout B
Squat 5x5: 245 lbs
Overhead Press 5x5: 100 lbs
Deadlift 1x5 (w/4 buildup sets): this will progress up to a final set of 260 x 5
Pulldowns 3x10: 115 lbs… (this will alternate mostly with Low Pulley Rows but I might throw in some direct lower-back stuff like reverse hypers or cable pull-thrus)
Note: the plan actually calls for Pullups/Chinups 3 sets to failure, but since I can’t do a single friggin one, I am substituting the other stuff which will alternate every other time for workout B


If all goes according to plan, I should be finishing up like this for the 5x5’s at the end of 10 weeks…

Workout A
Squat 5x5: 380 lbs
Bench Press 5x5: 245 lbs
Barbell Row 5x5: 250 lbs

Workout B
Squat 5x5: 385 lbs
Seated Overhead Press 5x5: 170 lbs
Deadlift 1x5 (w/4 buildup sets): this will progress up to a final set of 400 x 5


Now my initial reaction was that I didn’t think I was seeing much improvement in my strength. But then I queried my training database to see what my best efforts have been with 5 reps and I found that it is actually sort of a mixed bag.

Squat… 360 x 5 on Oct 24, 2008 (after week 10, this is +20)
Bench Press… 240 x 5 on Oct 27, 2008 (after week 10, this is +5)
Deadlift… 370 x 5 on Oct 29, 2008 (after week 10, this is +30)
Barbell Row…280 x 5 on Oct 28, 2008 (I guess I’ll be wussing out on these unless I up the weights faster than the calculations)
Seated Overhead Press… 170 x 5 on Oct 29, 2008 (again, I might have to go further than the template calculates)

It sure seems like I was at my strongest at the end of October 2008. The projected increases for this plan make sense, considering how I have been making pretty good gains for my squat and deadlift max singles this year, but my bench has been pretty much in a holding pattern for years.



As always, any comments, suggestions, encouragement, and/or ballbusting is always appreciated.

[JimmymonFreddy]

I don't see any 150# dumbells on there anywhere

[gYmgIrL]

Originally Posted by wil

uh oh… I did a 5x5 workout on 05/05… I wonder if there is any conspiracy significance to that…

The only conspiricy going on here is that Wil is awesome

Originally Posted by wil

Note: the plan actually calls for Dips 3 sets to failure, but since I can’t do them thanks to my bum shoulders.

you have bums on your shoulders! that should make going to the toilet interesting!

Originally Posted by wil

Note: the plan actually calls for Pullups/Chinups 3 sets to failure, but since I can’t do a single friggin one, I am substituting the other stuff which will alternate every other time for workout B

That sounds like an excellent idea! I bet your not too far away for being able to do at lease a single friggin one :P

Originally Posted by wil

It sure seems like I was at my strongest at the end of October 2008. The projected increases for this plan make sense, considering how I have been making pretty good gains for my squat and deadlift max singles this year, but my bench has been pretty much in a holding pattern for years.

it wont take you long to get back there and i think once you find you increase the weight elsewhere then the benchy will start moofing again or you can work whatever the sub group is that's holding you back! what stops you your chest or your tris or shoulders or the fact that you're trying to push a huge heavy thing? :P

xxxx

[wil]

Originally Posted by JimmymonFreddy

I don't see any 150# dumbells on there anywhere

Actually I weigh about 250.

ba-dum chhhh

[lizzyb]

Originally Posted by wil

Note: the plan actually calls for Pullups/Chinups 3 sets to failure, but since I can’t do a single friggin one, I am substituting the other stuff which will alternate every other time for workout B

YaY!! Shiney new journal!!

Anyhoo, in regards to your pullup/chin up connundrum......have you ever considered doing negative reps instead for those movements or is it still because of the shoulders that you are opting out of the movement entirely?

If it's just due to lack of ability and not a mobility issue, I would recommend trying negatives for these and I'll tell ya why......I couldn't do one pullup/chin-up to save mylife!! Now, after only 3wks of practicing negatives with chinups I came 2" away from a FULL chin up this afternoon......it is documented that negative reps with these movements can really help to increase strength to be able to pullup.......also you could get exercise bands and use those for assissted pullups chinups as well....but again only IF you are o.k within your delts to perform the motion otherwise disregard my otherwise well meant advice

[wil]

Originally Posted by lizzyb

YaY!! Shiney new journal!!

Anyhoo, in regards to your pullup/chin up connundrum......have you ever considered doing negative reps instead for those movements or is it still because of the shoulders that you are opting out of the movement entirely?

If it's just due to lack of ability and not a mobility issue, I would recommend trying negatives for these and I'll tell ya why......I couldn't do one pullup/chin-up to save mylife!! Now, after only 3wks of practicing negatives with chinups I came 2" away from a FULL chin up this afternoon......it is documented that negative reps with these movements can really help to increase strength to be able to pullup.......also you could get exercise bands and use those for assissted pullups chinups as well....but again only IF you are o.k within your delts to perform the motion otherwise disregard my otherwise well meant advice

Ya know... I think I will do that. Not sure why I didn't try negatives ever before. Probably my disgust at not being able to do a full one .

But since the pullups/chinups don't bother my shoulders, I will definitely add those negatives to my routine - and it just happens that I'm doing that workout tonight.
THANKS!!

[wil]

Well... I did 2 nose-ups... do those count?

Seriously, I got up and got my nose to the bar but couldn't pull that last 4 inches. And the negatives were pretty cool. I didn't think to time how long I could hold myself up, but I'll do that next time.


On a great big positive note, I set a new PR for the deadlift... 455 lbs.

The first-workout low weights were just too easy and I decided to go for a max after the 195, 210, 225, 245, and 260 lbs 5 rep sets. I ramped up with singles at 345, 405, and then the new PR 455. It felt awesome.

[varbo]

Way you go wil, You a monster!!!

With your pull-ups, is there any way that you'd be able to rig something up to make them assisted? perhaps bands or something? might help out with getting you to the point that you can do them.

[Wacker]

Suggestion for pull-ups assistance:

Take a chair and turn it around where the back of the chair is turned around facing your back while doing pulls. Grab pull-up bar and when pulling up on your first, put your toes on the top of the back of the chair.

If you use your legs too much to pull you up, the chair will tip over. Yet it should give you just enough assistance to help you in your pull-ups.

This works for me when I have laid off the pullups too long and starting back.

Hope this helps.

[gYmgIrL]

Do you remember when you were learning to ride a bike, and youd have the person behind you push you and then let go and you'd feel like they were pushing you? (and then as soon as you realised they werent you'd fall over :P)

well, aside from the last bit, that's how I learnt to do pullups! Someone would help me with the weight and next thing you know I see her in front of me! You should try that! ... except you know they're going to let go now and it wont work...

hmmm

can you not read this and give it to your wife? =P

[bouncer]

Hey Wil! Looks like you are making some nice progress! Keep it up, my man. As far as the pullups go, in the Marine Corps, we were tested on how many we could do. Form didn't matter as long as the chin broke the plane of the bar. At the hanging position, you arch back and snap your body as you simultaneously power up. This is a way to self-assist. It's a good way to get to the point where you can do them in a strict style. BTW, are you doing overhand or underhand pullups?

[wil]

Originally Posted by bouncer

Hey Wil! Looks like you are making some nice progress! Keep it up, my man. As far as the pullups go, in the Marine Corps, we were tested on how many we could do. Form didn't matter as long as the chin broke the plane of the bar. At the hanging position, you arch back and snap your body as you simultaneously power up. This is a way to self-assist. It's a good way to get to the point where you can do them in a strict style. BTW, are you doing overhand or underhand pullups?

Thanks Bouncer. I guess I never considered doing the herky-jerky form pullups. I always thought strict form was crucial for any exercise. But I'll try that next time for that workout.

And I have been trying both over- and under- hand. From what I have read, I think overhand is called pullups and underhand is called chinups. But I am trying both ways.

[bouncer]

Cool! Changing grips is a good way to extend your set! I like to do overhand first, then change because you have a little more bicep in play.

[wil]

Ya know how I have mentioned that I might want to enter a powerlifting meet sometime...

Well that ship has sailed. I tried benching 300 again last night and it crushed me - AGAIN.


I did my 5x5 work with 185 (this is only week 2 of the Stronglifts plan and the weights are still low). I decided to work up to 300... I hit 255 easy, then 275 easy, then I tried 300 and it barely moved off my chest. I can't tell you how frustrating this is. I reloaded the bar and did another single at 275 just to get some of the anger out.

I figure that if I can't bench 300 at my bodyweight, there is no way I'm entering anything. I'll just stick with working in the 3-5 rep range for bench.

Other than that I have had a good week of working out so far. I like the Stronglifts routine.

[varbo]

The ship hasn't "sailed" it remains in dry-dock awaiting added enhancements.

I was wondering if you ever thought of changing up for a few weeks to something drastically different. You've been doing 5X5 for a long time. Maybe changing that for a month and then going back might help. Maybe taking a month off presses and only do flyes. You know some drastic change that you never thought of but only for a month. You shouldn't lose too much if it doesn't work but you stand a lot to gain.

Just a thought.

[wil]

Originally Posted by varbo

The ship hasn't "sailed" it remains in dry-dock awaiting added enhancements.

I was wondering if you ever thought of changing up for a few weeks to something drastically different. You've been doing 5X5 for a long time. Maybe changing that for a month and then going back might help. Maybe taking a month off presses and only do flyes. You know some drastic change that you never thought of but only for a month. You shouldn't lose too much if it doesn't work but you stand a lot to gain.

Just a thought.

So cut out ALL pressing and just do flyes? Hmm... I assume you only mean for bench and not overhead presses, or would you drop those as well?

A bunch of years ago I switched to all dumbell presses for a little bit, but I never considered no presses at all.

[varbo]

Just an example. Totally mess with your routine. You've hit a wall and need to shock your system. Anything that you're not used to should do that for you.

[A1food4U]

But Varbo,

You can take that shake up the routine too far.
Having Wil do presses with fitness babes as counterbalance may get him in trouble with the missus, although, he'd be able to put in great cardio while he's running away>>>LOL

[wil]

Originally Posted by varbo

Just an example. Totally mess with your routine. You've hit a wall and need to shock your system. Anything that you're not used to should do that for you.

Gotcha. I think I'll do all DB work for a while. For one, that will get my range of motion to go lower than I could with a barbell and perhaps my strength at the bottom will improve. I will just tweak my 5x5 template to use DB chest exercises.


Regarding A1's idea of using fitness babes as counter-balances...

A) Correct... the missus would not be too keen on that.
B) She really REALLY wishes she could run, but sadly, her legs/hips are weak due to MD so I could walk backwards and she wouldn't catch me.
C) Points A & B are moot because never in a million years would a fitness babe want to hang out in my basement.

[varbo]

Originally Posted by wil

C) Points A & B are moot because never in a million years would a fitness babe want to hang out in my basement.

Maybe you can add some ferns, some drop cloths and and a few throw pillows. Might class the place up a bit!