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JIHHA 5x5 @ home

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JiGGa
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2003/12/05 13:08:13 (permalink)

JIHHA 5x5 @ home

Hi I'm making a journal of myself so I will get help and I will keep motivated.

Statics & goals
19 year, 67kg, 1m80
Goals: get big and strong.

Weightlifting History
I have lifted for a half year at home (bicep curls and such) But then I quit because I only had 36kg and I discovered muscletalk and got demotivated because I wouldnt be able to make any big gains. So I have not trained for a half year.

The 5x5 Routine

Legs;
Front Squat (cleaned from floor)
Clean and Jerk doubles
Straight-leg Deadlift

Push;
Floor press
Ab work
Dips
+ Singlearm Flyers (r) at the end.

Pull;
Deadlift
Bent over rows
Thick bar Chin-ups
+ Singlearm DB Bicep curls (r) at the end.

Todays First Sesion
Today I bough my new barbell (I FINALY HAVE THE MONEY) I was only able to bring 2x20kg to home. Monday I will have more.

I did the Pull day.
Deadlift - 40kg
Chins bodyweight
Rows 32kg
Curls 30kg

Directly afterwards I took milk with 2 spoons of protein powder.

The Chins And Curls hurtet alot. I didn't go fully on the Deadlifts and the Rows because this is my first time and my form is still building up.

Thanks reading my journal.
#1

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    MikeyFive
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    RE: JIHHA 5x5 @ home 2003/12/05 15:25:54 (permalink)
    Good, solid routine. I think you should do the straight-leg deadlifts second in your legs day, not last.

    Don't rush to add weight on to movements like squat and deadlift, its more important that you get your form right first.

    Good luck
    #2
    JiGGa
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    RE: JIHHA 5x5 @ home 2003/12/05 16:41:42 (permalink)
    quote:
    Originally posted by MikeyFive

    Good, solid routine. I think you should do the straight-leg deadlifts second in your legs day, not last.

    Don't rush to add weight on to movements like squat and deadlift, its more important that you get your form right first.

    Good luck



    Yes secondly looks better.

    I was planning to go 100% on my next deadlift session lol. Damn i'm so excited, I can't wait for my next training session.

    Is The Leg Curl necesary??? When I Do SL Deadlifts for hamstrings this only moves youre hips and not youre knee joints. I'm afraid that I won't get fully development in my hamstrings, am I correct?

    Thanks for the advice, I wish I could take pictures...
    #3
    Robert
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    RE: JIHHA 5x5 @ home 2003/12/05 17:05:13 (permalink)
    [SATGA]OMG, are you thick or sommat??

    like, if you want big hams drink horsemilk,

    like, duh!! [SATGA]

    SATGA=simulated american teenage girls accent ;)

    good luck with your routine dude

    rob
    #4
    JiGGa
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    RE: JIHHA 5x5 @ home 2003/12/06 17:02:52 (permalink)
    quote:
    Originally posted by Robert

    [SATGA]OMG, are you thick or sommat??

    like, if you want big hams drink horsemilk,

    like, duh!! [SATGA]

    SATGA=simulated american teenage girls accent ;)

    good luck with your routine dude

    rob



    YOU AGAIN

    Back to my journal;
    Today was my first push day.

    Bench press 40kg
    Weighted situps 10kg
    Chest dips bw
    Push press 32kg

    I changed parallel dips to chest dips because I can't perform 1 parallel dip. Militairy press got changed to push press because I like this one alot more. I got bad doms in my bis from yesterday.

    The bench press was at maximum.

    Current BodyWeight: 67kg
    #5
    JiGGa
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    RE: JIHHA 5x5 @ home 2003/12/06 21:07:20 (permalink)
    Another update;

    On push day on the end of my workout I will be doing singlearm flyers.
    This is because my left chest is the double of the other side.

    And on pull day I will do dumbbell bicep curls because I feel alot of doms in my left bicep and none in the other side. And again my left bicep alot bigger then the other side.

    So todays bonus workout to the post above is
    SingleArm Flyers (r) 5x5 12kg
    #6
    JiGGa
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    RE: JIHHA 5x5 @ home 2003/12/09 16:19:58 (permalink)
    Todays first leg workout

    Zercher Squad 40kg
    Straight Leg Deadlift 36kg
    Side Bends 36kg
    Calve Raises 20 reps 36kg


    I replaced Leg curls with Side bends because I have to switch wieghts 5 times. Uhm, front squads got replaced with zercher squads because I'm training at home, I don't a power cage or anything and this is the safest way (I place my barbell on a big table).

    Next time I am going to replace calve raises with jump squads. (More functional strenght, better development. )

    Current BodyWeight: 67,5kg
    #7
    JiGGa
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    RE: JIHHA 5x5 @ home 2003/12/10 10:50:14 (permalink)
    My lower back hurts, I did watch my form very good but it seems not good enough. Also I got doms in my upper traps??? Tomorrow is normaly pull day but that would probably be a bad thing to do, so i'm just gonne switch pull and push for once is this oke?
    #8
    Robert
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    RE: JIHHA 5x5 @ home 2003/12/10 16:41:28 (permalink)
    i switch my routine roundto fit into my life all the time. life first, weights second imo. good luck with your progress.

    rob
    #9
    JiGGa
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    RE: JIHHA 5x5 @ home 2003/12/10 19:41:56 (permalink)
    quote:
    Originally posted by Robert

    i switch my routine roundto fit into my life all the time. life first, weights second imo. good luck with your progress.

    rob



    Yeah, good thinking, I'm not sure if everything what I do is right, this is my first time i'm into powerlifting and I do everything at home all alone.
    #10
    JiGGa
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    RE: JIHHA 5x5 @ home 2003/12/11 11:19:00 (permalink)
    So today has been push day.

    Floor Press 40 kg
    Weighted Situps 20 reps 16 kg+6
    Chest Dips 68,5kg
    Push Press 36 kg
    + Singlearm Flyers (r) at the end. 2 sets 14kg +2


    Bench press got replaced with floor press because of goddamn safety, if you would have seen how I did my bench presses you would have called me crazy. Anyway, the flyers where at top hardness :-) the rest was oke.

    Nutrition today was also very decent, this morning oatmeal with protein powder, just after my workout a banana shake with protein and in a few minutes spagetti yammy :-).

    Current bodyweight: 67,5 kg
    #11
    JiGGa
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    RE: JIHHA 5x5 @ home 2003/12/13 18:00:00 (permalink)
    Tonight should be
    #12
    JiGGa
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    RE: JIHHA 5x5 @ home 2003/12/13 18:01:23 (permalink)
    Tonight should be a training session but i'm sooo drunk and i gotta work in 3 hours and I got examins and I got to work tomorrow so i'm skipping a workout, cya later.

    Steven

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    JiGGa
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    RE: JIHHA 5x5 @ home 2003/12/16 17:49:59 (permalink)
    Alright,

    Deadlift 50kg+10
    Wide-Grip Chin-Ups 71,5kg +3
    Bent over Rows 40kg +4
    DB Bicep Curls 32kg +2


    Deadlift was still not on maximum.
    #14
    JiGGa
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    RE: JIHHA 5x5 @ home 2003/12/21 16:38:14 (permalink)
    Been a long time since I had a workout, I didn't have time.

    But I just had one today. I couldnt complete it because I am soo tired, I haven't slept alot and I just have to cycle 30kg with a backpack.


    Only 4 sets I was too damn tired.
    Floor Press 48kg +2
    Weighted Situps 10 reps 20kg +4
    Dips 70kg +1,5
    Push Press 42kg +6
    SingleArm flyers none


    An important note: One of the 2 bars i use is 6kg and the other 0 and I didn't count this in till now so you see an extra 6kg on the floor press.

    Note to myself: Don't have sex before workout. :s
    #15
    JiGGa
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    RE: JIHHA 5x5 @ home 2003/12/23 21:27:08 (permalink)
    Okey guys I've took on a brand new routine I started to hate the old one. And the new one is 2 as hard. You can see it in the 1 st post

    Today I did the leg day;
    Zercher squad 54kg+8
    Deadlift 64kg +8


    And they are still not at maximum... :-)
    #16
    JiGGa
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    RE: JIHHA 5x5 @ home 2003/12/24 17:03:50 (permalink)
    Woohooo 200 post I rule!

    Something has been added on leg day.

    Something that gives me Massive gains in the quads.

    Wall sits 26kg for now 5 sets 30sec.
    #17
    JiGGa
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    RE: JIHHA 5x5 @ home 2004/01/04 16:43:14 (permalink)
    Been a long time since I had time to workout.

    Pull;
    Bent over rows 60kg+14
    Chin-ups 75kg +3,5
    DB Bicep curls 16kg
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    JiGGa
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    RE: JIHHA 5x5 @ home 2004/01/06 21:16:49 (permalink)
    Floor Press 50kg+2
    Weighted Situps 10 reps 20kg
    Dips 72kg +2
    SingleArm flyers 14-12-12-12
    #19
    JiGGa
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    RE: JIHHA 5x5 @ home 2004/01/08 21:01:56 (permalink)
    Bad doms in my chest.

    Zercher squad 58kg+4
    Deadlift 74kg +10


    After todays workout I believe I won't be including wallsits :-)
    #20
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