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my labour of love and pain and sweat and. ..

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the block
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2003/11/30 23:16:31 (permalink)

my labour of love and pain and sweat and. ..

Have been training since july/august time last year (2002). Making use of creatine, glutamine and whey. Made good gains so far but past few months I have just stayed the same although got a bit leaner. So realised after seeking advice from you guys that I had been OVERTRAINING. !Shock!-horror! So thought I’d try out the 5x5. At first I thought it would be easy. Mmm. Bit of a surprise. It’s a very demanding routine and I am happy its only 3 days a week. Its murder for your joints. Although after a few weeks they are fine now. I had been keeping a training diary so I thought I might aswell stick it up here and let you guys poke holes through my performance, offer advice and hopefully improve that way. So here you go. It has took me hours to do this but its done finally.

Started 5x5 on the 13/10/03.

Week 1. Monday. Push. 13/10/03

Bench Press
Warm up set...................40 kg 5 reps
Warm up set...................60 kg 5 reps
Work set 1....................95 kg 5 reps
Work set 2....................95 kg 5 reps
Work set 3....................95 kg 5 reps
Work set 4....................95 kg 5 reps
Work set 5....................95 kg 5 reps

Dumbbell incline press
Work set 1....................25 kg 5 reps
Work set 2....................25 kg 5 reps
Work set 3....................25 kg 5 reps
Work set 4....................25 kg 5 reps
Work set 5....................25 kg 5 reps


standing military press
Work set 1....................45 kg 5 reps
Work set 2....................45 kg 5 reps
Work set 3....................45 kg 5 reps
Work set 4....................45 kg 5 reps
Work set 5....................45 kg 5 reps



Was the first time, first day I was doing this routine so wasn’t too sure what weights to use. Hence an easy day. Relatively speaking.
#1

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    the block
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    RE: my labour of love and pain and sweat and. .. 2003/11/30 23:45:50 (permalink)
    Wednesday. Pull. 15/10/03
    Dead lift
    Warm up set....................40 kg 5 reps
    Warm up set....................60 kg 5 reps
    Work set 1.....................80 kg 5 reps
    Work set 2.....................80 kg 5 reps
    Work set 3.....................80 kg 5 reps
    Work set 4.....................80 kg 5 reps
    Work set 5.....................80 kg 5 reps

    Barbell rows
    work set 1......................55 kg 5 reps
    work set 2......................55 kg 5 reps
    work set 3......................55 kg 5 reps
    work set 4......................55 kg 5 reps
    work set 5......................55 kg 5 reps

    Barbell curls
    work set 1......................45 kg 5 reps
    work set 2......................45 kg 5 reps
    work set 3......................45 kg 5 reps
    work set 4......................45 kg 5 reps
    work set 5......................45 kg 5 reps
    I am recovering from a lower back soft tissue injury so haven’t deadlifted for months. Once again, testing the water.
    #2
    the block
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    RE: my labour of love and pain and sweat and. .. 2003/11/30 23:53:43 (permalink)
    Thursday. Legs. 16/10/03

    Squats
    Warm up set....................40 kg 5 reps
    Warm up set....................60 kg 5 reps
    Work set 1.....................90 kg 5 reps
    Work set 2.....................90 kg 5 reps
    Work set 3.....................90 kg 5 reps
    Work set 4.....................90 kg 5 reps
    Work set 5.....................90 kg 5 reps


    sldl
    warm up set....................40 kg 5 reps
    work set 1.....................60 kg 5 reps
    work set 2.....................60 kg 5 reps
    work set 3.....................60 kg 5 reps
    work set 4.....................60 kg 5 reps
    work set 5.....................60 kg 5 reps

    Same thing with the back and therefore haven’t squatted over 90 kg in months. More water testing. No time for abs. Oh well :)

    #3
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    RE: my labour of love and pain and sweat and. .. 2003/11/30 23:55:22 (permalink)
    The block if you miss your ab session in future perform it at home.
    #4
    the block
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    RE: my labour of love and pain and sweat and. .. 2003/11/30 23:59:39 (permalink)
    quote:
    Originally posted by pusha

    I remember u said uve got 16.5" arms which is what I want, how tall and how much do u weigh?

    are u gonna keep with barbell or use dumbells and dips ocasionally?



    i am 5 foot n 11 inches tall and i weigh 14 stones n 7 pounds.
    for the moment i will probably stick with what i am doing, barbells n keeping everything the same, n change it after 7 weeks when i have done 3 months of this 5x5.
    i actually had my journal on my laptop but when i pasted it onto the site it all messed up and now i have to copy and paste and type again.[xx(] anyway i should have most of it done tonite.
    #5
    the block
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    RE: my labour of love and pain and sweat and. .. 2003/12/01 00:01:35 (permalink)
    quote:
    Originally posted by Boxer

    The block if you miss your ab session in future perform it at home.



    cheers. for some strange reason i never thought of that!
    #6
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    RE: my labour of love and pain and sweat and. .. 2003/12/01 00:10:28 (permalink)
    Week 2. Saturday. Push. 18/10/03

    Bench Press
    Warm up set.....................40 kg 5 reps
    Warm up set.....................60 kg 5 reps
    Work set 1......................100 kg 5 reps
    Work set 2......................100 kg 5 reps
    Work set 3......................100 kg 5 reps
    Work set 4......................100 kg 5 reps
    Work set 5......................100 kg 3 reps

    incline dumbbell press
    work set 1......................35 kg 5 reps
    work set 2......................35 kg 5 reps
    work set 3......................35 kg 5 reps
    work set 4......................35 kg 5 reps
    work set 5......................35 kg 5 reps

    standing military press
    work set 1......................55 kg 5 reps
    work set 2......................55 kg 5 reps
    work set 3......................55 kg 5 reps
    work set 4......................55 kg 5 reps
    work set 5......................55 kg 5 reps

    Beginning to find my feet a bit with regards to what weights to use. Missed out on the last set of BP. Only 3 reps
    #7
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    RE: my labour of love and pain and sweat and. .. 2003/12/01 00:17:35 (permalink)
    Good stuff the Block. You probably know this but stay at 100kg for the bench press now untill you get them 5 reps on the last set.
    #8
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    RE: my labour of love and pain and sweat and. .. 2003/12/01 00:24:10 (permalink)
    Monday. Pull. 20/10/03

    Dead lift
    Warm up set...................60 kg 5 reps
    Work set 1....................90 kg 5 reps
    Work set 2....................90 kg 5 reps
    Work set 3....................90 kg 5 reps
    Work set 4....................90 kg 5 reps
    Work set 5....................90 kg 5 reps

    barbell rows
    warm up set...................60 kg 5 reps
    work set 1....................80 kg 5 reps
    work set 2....................80 kg 5 reps
    work set 3....................80 kg 5 reps
    work set 4....................80 kg 5 reps
    work set 5....................80 kg 5 reps

    barbell curls
    work set 1....................47.5 kg 5 reps
    work set 2....................47.5 kg 5 reps
    work set 3....................47.5 kg 5 reps
    work set 4....................47.5 kg 5 reps
    work set 5....................47.5 kg 5 reps

    Deadlift was easy but I prefer to be better safe than sorry and work my way up slowly. My training partners were jealous cos they thought i had an easy ride!

    #9
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    RE: my labour of love and pain and sweat and. .. 2003/12/01 00:28:19 (permalink)
    quote:
    Originally posted by Boxer

    Good stuff the Block. You probably know this but stay at 100kg for the bench press now untill you get them 5 reps on the last set.



    sorry mate. i know its unconventional but i am cutting n pasting my journal which i have been keeping since i started the 5x5. so u are seeing it in stages n i may end up confusing you. i should have it all up to date in an hour or so, right upto yesterday. cheers for the input.
    #10
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    RE: my labour of love and pain and sweat and. .. 2003/12/01 00:37:30 (permalink)
    Thursday. Legs. 23/10/03

    Squat
    Warm up set.................60 kg 5 reps
    Warm up set.................80 kg 5 reps
    Work set 1..................100 kg 5 reps
    Work set 2..................100 kg 5 reps
    Work set 3..................100kg 5 reps
    Work set 4..................100 kg 5 reps
    Work set 5..................100 kg 5 reps

    sldl
    warm up set.................60 kg 5 reps
    work set 1..................80 kg 5 reps
    work set 2..................100 kg 5 reps
    work set 3..................100 kg 5 reps
    work set 4..................100 kg 5 reps
    work set 5..................100 kg 5 reps


    weighted crunches (used machine for weights, stuck rope on and pulled down)

    work set 1..................32 kg 12 reps
    work set 2..................32 kg 12 reps
    work set 3..................32 kg 12 reps
    work set 4..................32 kg 12 reps
    work set 5..................32 kg 12 reps

    Squats were easy. Sldl’s were not so easy. but 80 kg was too easy. probably because of the unstressful squats. Never done these before. Still working on form and trying to find the right weights to use.
    #11
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    RE: my labour of love and pain and sweat and. .. 2003/12/01 00:45:37 (permalink)
    Week 3.Saturday. Push. 25/10/03

    Bench Press
    Warm up set................40 kg 5 reps
    Warm up set................70 kg 5 reps
    Work set 1.................100 kg 5 reps
    Work set 2.................100 kg 5 reps
    Work set 3.................100 kg 5 reps
    Work set 4.................100 kg 5 reps
    Work set 5.................100 kg 5 reps

    incline dumbbell press.
    warm up....................20 kg 5 reps
    work set 1.................40 kg 5 reps
    work set 2.................40 kg 5 reps
    work set 3.................40 kg 5 reps
    work set 4.................40 kg 5 reps
    work set 5.................40 kg 5 reps

    seated military press
    warm up set................35 kg 5 reps
    work set 1.................60 kg 5 reps
    work set 2.................60 kg 5 reps
    work set 3.................60 kg 5 reps
    work set 4.................60 kg 5 reps
    work set 5.................60 kg 5 reps

    got the last set of BP :) :) :). Seated MP due to lower back awareness day, i.e. I was aware of it that day.
    #12
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    RE: my labour of love and pain and sweat and. .. 2003/12/01 00:54:01 (permalink)
    Monday. Pull. 27/10/03

    Dead lift
    Warm up set.................60 kg 5 reps
    Warm up set.................80 kg 5 reps
    Work set 1..................100 kg 5 reps
    Work set 2..................100 kg 5 reps
    Work set 3..................100 kg 5 reps
    Work set 4..................100 kg 5 reps
    Work set 5..................100 kg 5 reps

    barbell rows
    warm up set.................40 kg 5 reps
    warm up set.................60 kg 5 reps
    work set 1..................82.5 kg 5 reps
    work set 2..................82.5 kg 5 reps
    work set 3..................82.5 kg 5 reps
    work set 4..................82.5 kg 5 reps
    work set 5..................82.5 kg 5 reps

    barbell curls
    warm up set.................25 kg 5 reps
    warm up set.................35 kg 5 reps
    work set 1..................50 kg 5 reps
    work set 2..................50 kg 5 reps
    work set 3..................50 kg 5 reps
    work set 4..................50 kg 5 reps
    work set 5..................50 kg 5 reps

    Today was the first of Ramadan. Therefore fasting. No biggie though. Just means time constraints in effect now. Cant train till 9pm. Gym shuts at 10pm. Luckily the owner and me are friendly and he stayed on 30 mins for me and will do so when i am in! :)
    #13
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    RE: my labour of love and pain and sweat and. .. 2003/12/01 01:02:12 (permalink)
    Thursday. Legs. 30/10/03

    Squat
    Warm up set................50 kg 5 reps
    Warm up set................80 kg 5 reps
    Work set 1.................110 kg 5 reps
    Work set 2.................110 kg 5 reps
    Work set 3.................110kg 5 reps
    Work set 4.................110 kg 5 reps
    Work set 5.................110 kg 5 reps

    sldl
    warm up set................60 kg 5 reps
    warm up set................80 kg 5 reps
    work set 1.................120 kg 3 reps. lost grip. then 2 more reps
    work set 2.................120 kg 2 reps. lost grip. then 2 more reps
    work set 3.................120 kg 2 reps. lost grip. 90 kg 3 reps
    work set 4.................90 kg 5 reps
    work set 5.................90 kg 5 reps

    weighted crunches

    no time 2day.

    Had big problems with grip on the sldl hence the drop in weight. Forearms like popeye now. Will work my way up and give my grip time to adapt. No time for abs 2day.
    #14
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    RE: my labour of love and pain and sweat and. .. 2003/12/01 01:11:05 (permalink)
    Week 4. Monday. Pull. 03/11/03

    Dead lift
    Warm up set...............50 kg 5 reps
    Warm up set...............80 kg 5 reps
    Work set 1................105 kg 5 reps
    Work set 2................105 kg 5 reps
    Work set 3................105 kg 5 reps
    Work set 4................105 kg 5 reps
    Work set 5................105 kg 5 reps

    barbell rows
    warm up set...............40 kg 5 reps
    warm up set...............60 kg 5 reps
    work set 1................85 kg 5 reps
    work set 2................85 kg 5 reps
    work set 3................85 kg 5 reps
    work set 4................85 kg 5 reps
    work set 5................85 kg 5 reps

    barbell curls
    warm up set...............25 kg 5 reps
    warm up set...............35 kg 5 reps
    work set 1................52 kg 5 reps
    work set 2................52 kg 5 reps
    work set 3................52 kg 5 reps
    work set 4................52 kg 4 reps
    work set 5................52 kg 3 reps

    Not happy with my form on BB curls so will drop the weight next week also didnt get the last few reps on the last 2 sets.

    #15
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    RE: my labour of love and pain and sweat and. .. 2003/12/01 01:20:38 (permalink)
    Tuesday. Push. 04/11/03

    Bench Press
    Warm up set.................60 kg 5 reps
    warm up set.................60 kg 5 reps
    Work set 1..................102.5 kg 5 reps
    Work set 2..................102.5 kg 5 reps
    Work set 3..................102.5 kg 5 reps
    Work set 4..................102.5 kg 5 reps
    Work set 5..................102.5 kg 5 reps

    incline dumbbell press
    warm up set.................20 kg 5 reps
    warm up set.................30 kg 5 reps
    work set 1..................42.5 kg 5 reps
    work set 2..................42.5 kg 5 reps
    work set 3..................42.5 kg 5 reps
    work set 4..................42.5 kg 2 reps
    work set 5..................42.5 kg 4 reps

    seated military press
    warm up set.................25 kg 5 reps
    warm up set.................35 kg 5 reps
    work set 1..................62.5 kg 5 reps
    work set 2..................62.5 kg 5 reps
    work set 3..................62.5 kg 5 reps
    work set 4..................60 kg 3 reps
    work set 5..................55 kg 5 reps

    Did push today rather than on the usual Saturday due to not wanting to train whilst fasting and gym shutting early at weekends. On the 4th set of dumbbell incline presses a really really cheesy tune came on while I was pressing and broke my concentration. Couldn’t ignore it. Done me over. Another back awareness day. Possibly affected by doing 2 days (pull - yesterday & push- today) in a row.
    #16
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    RE: my labour of love and pain and sweat and. .. 2003/12/01 01:27:46 (permalink)
    Thursday. Legs. 06/11/03

    Squat
    Warm up set.............60 kg 5 reps
    Warm up set.............60 kg 5 reps
    Warm up set.............90 kg 5 reps
    Work set 1..............115 kg 5 reps
    Work set 2..............115 kg 5 reps
    Work set 3..............115 kg 5 reps
    Work set 4..............115 kg 5 reps
    Work set 5..............115 kg 5 reps


    sldl
    warm up set.............60 kg 5 reps
    warm up set.............80 kg 5 reps
    work set 1..............95 kg 5 reps
    work set 2..............95 kg 5 reps
    work set 3..............95 kg 5 reps
    work set 4..............95 kg 5 reps
    work set 5..............95 kg 5 reps

    weighted crunches
    warm up set.............23kg 12 reps
    work set 1..............33 kg 12 reps
    work set 2..............33 kg 12 reps
    work set 3..............33 kg 12 reps
    work set 4..............33 kg 12 reps
    work set 5..............33 kg 12 reps

    Okay. Lower weight for sldl but better for grip.
    #17
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    RE: my labour of love and pain and sweat and. .. 2003/12/01 01:34:06 (permalink)
    Week 5. Monday. Pull. 10/11/03

    Dead lift
    Warm up set.............60 kg 5 reps
    Warm up set.............80 kg 5 reps
    Work set 1..............110 kg 5 reps
    Work set 2..............110 kg 5 reps
    Work set 3..............110 kg 5 reps
    Work set 4..............110 kg 5 reps
    Work set 5..............110 kg 5 reps


    barbell rows
    warm up set.............50 kg 5 reps
    warm up set.............70 kg 5 reps
    work set 1..............87.5 kg 5 reps
    work set 2..............87.5 kg 5 reps
    work set 3..............87.5 kg 5 reps
    work set 4..............87.5 kg 5 reps
    work set 5..............87.5 kg 5 reps

    barbell curls
    warm up set.............25 kg 5 reps
    warm up set.............35 kg 5 reps
    work set 1..............50 kg 5 reps
    work set 2..............50 kg 5 reps
    work set 3..............50 kg 5 reps
    work set 4..............50 kg 5 reps
    work set 5..............50 kg 5 reps

    No probs. Good workout.

    #18
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    RE: my labour of love and pain and sweat and. .. 2003/12/01 01:43:07 (permalink)
    Tuesday. Push.11/10/03

    Bench Press
    Warm up set............60 kg 5 reps
    Warm up set............87.5 kg 5 reps
    Work set 1.............105 kg 5 reps
    Work set 2.............105 kg 5 reps
    Work set 3.............105 kg 5 reps
    Work set 4.............105 kg 3 reps
    Work set 5.............105 kg 2 reps

    standing military press
    warm up set............25 kg 5 reps
    warm up set............35 kg 5 reps
    work set 1.............60 kg 5 reps
    work set 2.............60 kg 5 reps
    work set 3.............60 kg 5 reps
    work set 4.............60 kg 5 reps
    work set 5.............60 kg 5 reps

    incline dumbbell press
    warm up set............20 kg 5 reps
    warm up set............32.5 kg 5 reps
    work set 1.............42.5 kg 3 reps
    work set 2.............37.5 kg 5 reps
    work set 3.............37.5 kg 5 reps
    work set 4.............37.5 kg 5 reps
    work set 5.............37.5 kg 5 reps

    Switched MP to the middle due to finding them very hard after incline dumbbells. Meant lower weights for dumbbells but I can live with that. Just means a slower increase. Heavy weights are very taxing for the elbows and other joints as a whole. Standing MP now
    #19
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    RE: my labour of love and pain and sweat and. .. 2003/12/01 01:44:15 (permalink)
    I know your probably still copying and pasting this mate but what grip did you use for your deadlifts?

    Also, personally I would cut the weighted situps down to two working sets. Your abs are used a lot during other exercises.
    #20
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