Jazz's Journal

Med Day (last Day of Loading)

Squats 5x5 (115 kg)

Again I felt quite faint after yesterday but managed the reps.

Bench 5x5 (77.5 kg)

Not too taxing

Row 5x5 (65 kg)

No Problem

14 stone 06 lbs 21.7 % bodyfat

Deload Week Day 01

Squats 3x3 (135 kg thinking back it may have been 130 kg)

Bit unsteady on last set. Right knee went inwards and I hit the bar on the rack (left side) on another rep

Bench 3x3 (90 kg)

No problems

Row (77.5 kg)

Quite difficult to bring the scapula together on last set.

Light Day

Squats 3x3 (95 kg)

Deadlifts 3x3 (120 kg)

Military Press 3x3 (50 kg)

Close Grip Chins 3x3 (1st setting on machine)

Nice light day. Felt like I hardly did anything though

Felt like I hardly did anything though

Nice one mate, I think that's the best way to be at the start of the deload and intensity phases. I've just finished a full cycle of this programme and imo one of the keys to success is to set your targets at the start and keep your start weights (at the beginning of the cycle) realstic. It's a tough programme squatting 3x per week, and you will burn out if you are hitting max 5x5 all the time.

Good luck with the rest of the programme.

Cheers

The one thing I haven't done is set my end goals. As in what weights to achieve by the end of the cycle.

The other thing is that during the intensity phase I'm tempted to add 5 kg to my lifts especially on 'light day'.

Would this be ok or should I be more conservative and add 2.5 kg instead ?

I found that the first cycle of this programme was a lot about seeing how I would react to it. It's difficult to set goals without having done it before - that's one of the reasons I'm doing a second cycle. The main thing about it is that it seems to get your body into a state of momentum i.e. each week you are increasing the weight and it almost becomes normal. However, that increase has to be sustainable. Presumably, you have an idea of you max weights for reps. Look at them and try to decide where it is realistic to be at the end of the cycle. I would say 2.5kg per week is sustainable (e.g. on bench), 5kg might be a bit unrealistic. And you have to be realistic. If you start the programme at you 5 rep max, you can't really expect to be lifting 10/20kgs more than that in 4 weeks time. Feel your way, and keep your eye on the goal, the main thing is to keep moving forward.

Use the light day for what it is. I do a couple of exercises that I don't do on other days (e.g. dips) but the exercises you are doing 3x per week, go light on. The big day is Friday where you increase for the triple and the Monday where you lift that weight for 5.

How long you planning on staying on the prgramme Perry? I start the intermediate version in about half an hour.

For another cycle, and then we'll see, so that will probably last another 8-12 weeks depending on how things go with my bust hamstring.

What do you mean by the intermediate programme?

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

You dont do the deload phase you just keep adding weight till you cant any more.

Good luck with it mate, and keep us updated - it will be interesting to follow your progress. As I said, be realistic, set goals and start erring on the lighter side. It might take a bit of pride swallowing, but better that and see your gains progress steadily than burn out early doors.

Heavy Day

Squats 3x3 (137.5 kg)

Not too bad, mostly to parallel though. Was a bit worried about going too low. I'm conscious of my back starting to round if I go to low

Bench 3x3 (92.5 kg)

First set felt real heavy then I got used to the weight.

Row 3x3 (80 kg)

Felt real heavy difficult to bring the scapula together.


3x8 high to Low woodchoppers

(not sure of weight)

1x8 low to high woodchoppers

Had some time left over so I did some 'core movement' exercises plus a couple of sets of planks.

Light Day

Squats 2x3 95 kg, 1x3 100 kg (forgot to bring my 1.25 kg weights)

Deads 3x3 (125 kg)

Military Press 3x3 (55 kg)

Close Grip Chins 3x3 (bodyweight)

No problems with any of these. I increased the weight 5 kg on all but squats.


3x8 High-Low Cable Woodchoppers (36 kg)

2x8 Low-High Cable Woodchoppers (36 kg)

Had loads of time left. Completed main workout in 30 mins so did some core work as well.

Heavy Day

Squats 3x3 (145 kg)

Went a bit deeper this week. Still strong lifting though

Bench 3x3 (95 kg)

Had a spot on the last set which made the weight feel real light.

Row 3x3 (82.5 kg)

Felt really heavy. Again the last couple on inches of the lift were challenging. I'll stick with this weight next time since I'm not 100 % confident with the reps.

Did some Woodchoppers again 3x8 (45 kg) + a couple of sets of planks.

Light Day

Military Press 3x3 (57.5 kg)

Squats 3x3 (100 kg)

deadlifts 3x3 (127.5 kg)

Close grip Chins 3x3 (Bodyweight + 2kg)

Had to do pressing first since squat rack was being used

Heavy Day

Squat 3x3 (142.5kg)

bench 3x3 (97.5 kg)

Reps went 2, 2, 1 The weight felt too heavy. I dropped the bar after the first set But managed to climb out from under the bar. I then sensibly used a spotter for the last two sets. I over did it a bit and went to failure.

Row 3x3 (82.5 kg)

Still not very good strict reps. I'll stay on this weight for a while I think.

I was still a bit fatigued from Saturday. Could have done with an extra day of rest.

You fairly well into this cylce now mate, so I wouldn't worry unduly if you are reaching levels where you are failing in a set or two. Looks like everything is still progressing well, and you have some impressive lifts there - well done.

Went a bit deeper this week. Still strong lifting though

Are you going to full depth on the squats?

Ass to the grass, bitch!

Another Bill Star boy i see....

Cheers...

Are you going to full depth on the squats?

I try to go as far as I can without my lower back rounding which is about 2-3 ins below parallel at a guess

Light Day

Squats 3x3 (100 kg)

Deadlifts 3x3 (130 kg)

Military Press 3x3 (60 kg)

Close Grip Chins 3x3 (bodyweight + 5 kg)


3x8 Woodchoppers (40 kg)

Planks on floor and Swiss Ball

Heavy Day

Squats 3x3 (145 kg)

Not so confident this week. Struggling to keep arch and squat low. Had spotter on last set.

Bench 3x3 (97.5 kg)

Much better than last week. Completed the reps with no problem. Had a spotter on last two sets

Rows 3x3 (82.5 kg)

Still struggling with this lift. Pulling the scapula together is still giving me problems. Might reduce the weight next week ?