a_welch503 WORKOUT JOURNAL

[seraph]

thanks for the link to that site andy, i spent about an hour going through it and there is some really cool stuff on there. i'm def going to try and work some of it into my workouts. :

some of the video's of him are crazy, that guy is hardcore

[gymgirl]

Originally Posted by a_welch503

Sick yesterday with fever, vomiting, body parts twitching uncontrollably, ran out of time, only a brief workout. .

eeek hope you are feeling better welch. i can't believe you still got a workout in when you had a fever and vomiting! i would have been in bed.

[.V.]

12-14-2006
5x5
Squat.......105, 115, 125, 135, 145
Dead........135, 145, 155, 165, 175
Bench.......100, 110, 120, 130, 140
Row.........100, 110, 120, 130, 140
OHP..............60, 65, 70, 75, 80
Cable Crunch.....70, 75, 80, 85, 90
Pullup...........25, 30, 35, 40, 45

Nothing yesterday. Too shaky, twitchy, stuff not working right, had to take a day off. Progression is going as planned. I changed my plan a little. DL each week instead of each workout. Linear progression with DL for as long as possible. I'll eventually switch to a linear progression for squat too. Not ready or able yet though.

Overall, I'm satisfied with my workouts for now. I'm getting back much of what was lost, not as quickly as hoped for, but better than expected. This sh*t may kill me yet, but I'll be damned if I'll go down without a fight.

[gcs118]

Great work Andy, seems like you're making your way back to the top pretty quickly. It probably just seems like it's taking awhile, but just look back a few weeks and there is a big difference. :

[Rufiedodg]

Hey Welch,

Have you tried more of a periodization type of program? It seems a big percentage of people who attempt aggressive programs like Max-OT, and 5x5, inevitably end up injured. Not saying that is what is happening to you, but you may see a more consistent progression without injury.

I’ve stuck with periodization type training for 3 years now. Gains have been slow, but have managed to avoid injury.

I’m a week into a new 5x5 program, and while starting conservatively, I can feel my CNS system much more taxed. 5x5 is a lot more volume than what I am used to so I need to be careful. On a good note though, I already see and feel some more muscle. I am really excited about continuing but realize the need to proceed with caution.

You have inspired me to give 5x5 a try.

Dan

[.V.]

I change things around from time to time. I love Max OT, but I ended up lifting weights that I didn't have the joint structure or muscle mass to safely handle to keep making any gains. Then I did HST and did well on it. I'll probably do it again sometime. 5x5 has built in periodization and deload periods, or at least the way I'm doing it does.

Lost a lot of strength and this seems the most reasonable way to get it back without pushing too far, too fast and getting an injury.

Just take it easy as you progress, and if there is a need to back off a bit and do some repeat weeks, it isn't harmful. Don't forget that when you reach your new 5RM somewhere between 8 and 12 weeks you don't want to push too much farther because of injury risk. Then it's time to do a 3x3 period then drop the weight down some and start over working to make your NEW 1RM into your NEW 5RM. The exact amount of change to drop back by I don't know yet...I'm not there and haven't done it yet.

Good luck man.

[.V.]

12-17-2006
5x5
Squat.......115, 125, 135, 145, 155
Dead........None
Bench.......110, 120, 130, 140, 150
Row.........110, 120, 130, 140, 150
OHP..............65, 70, 75, 80, 85
Cable Crunch.....75, 80, 85, 90, 95
Pullup...........30, 35, 40, 45, 50

A repeat of 2 workouts ago. Next time I'll go for new "highs" on this time around then repeat my way up again.

It's really odd that since I've done 225 for reps before that 155 feels so damn heavy for the same reps. Those that said switching to olympic style squatting instead of really wide power squats would make it much harder and I'd get the benefit of heavy squats without having to go with as much weight were right after all. 155 felt as if it was going to mash me into the floor. But every rep went up with complete control and good form. Just messing around after finishing, I did 155 for 1 with wide feet 2x shoulder width and it was like lifting a baby by comparison.

Skipped lifting yesterday so today was weight day and tomorrow will be KF practice day. Damn, skip a much needed workout to make the wife happy and still end up in the doghouse.

[tim_mcf]

Damn, skip a much needed workout to make the wife happy and still end up in the doghouse.

Sometimes that's just the way it goes, as every married man knows. Keep your head down.

Andy,

The missus never allow being content to keep them from being miserable. I've got almost 29 years of "battle scars" to prove it.

[.V.]

Originally Posted by pierini

The missus never allow being content to keep them from being miserable. I've got almost 29 years of "battle scars" to prove it.

Yeah, almost 15 here. Looks like I'd learn, but instead I just keep on trying and finding a way to screw it up anyway.

[Rufiedodg]

Originally Posted by a_welch503

12-17-2006
5x5
Squat.......115, 125, 135, 145, 155
Dead........None
Bench.......110, 120, 130, 140, 150
Row.........110, 120, 130, 140, 150
OHP..............65, 70, 75, 80, 85
Cable Crunch.....75, 80, 85, 90, 95
Pullup...........30, 35, 40, 45, 50

A repeat of 2 workouts ago. Next time I'll go for new "highs" on this time around then repeat my way up again.

It's really odd that since I've done 225 for reps before that 155 feels so damn heavy for the same reps. Those that said switching to olympic style squatting instead of really wide power squats would make it much harder and I'd get the benefit of heavy squats without having to go with as much weight were right after all. 155 felt as if it was going to mash me into the floor. But every rep went up with complete control and good form. Just messing around after finishing, I did 155 for 1 with wide feet 2x shoulder width and it was like lifting a baby by comparison.

Skipped lifting yesterday so today was weight day and tomorrow will be KF practice day. Damn, skip a much needed workout to make the wife happy and still end up in the doghouse.

Andy,

I’ve never really performed a _power lifting type _ squat. I keep my legs shoulder width apart, with the bar resting on the traps. I do however get some pain in the outside of the hips. I’m especially experiencing this pain with the increase in volume from 5X5.

What seems to help the most is lying on the floor while rolling a ball along the outside of my quads. It’s kind of like a deep tissue message.

I’m a little concerned about keeping the 5x5 going. I’ve definitely started out conservative but nonetheless the increase in volume takes some getting used to.

I hope I can continue. Thanks for the advice and encouragement

Dan

[.V.]

I think with 5x5, similar to HST, but unlike something that is on the very edge of failure like Max OT or DC training (both are very good, but for my elderly body, a bit rough on the joints) it is very important to start out light enough so that you aren't working at failure most of your training cycle. The goal is to reach your maximum heaviest workout only at the end of the training cycle. With 5x5 it's when you reach the point that your former 1RM is now your 5RM. A good read to begin to understand the ideas is "Starting Strength" if you can find it in your library. Maybe in a HS or college library would be a good place to look. Some old strength coaches probably have a copy of it. I also think it's still available to be ordered online or from a bookstore. I still don't truly understand all of it, it seems simple on the surface, but there is a bit more to it than just doing 5 sets of 5 reps.

I think that's why I loved Max OT and HST the best. They are very simple, no thought required, just lift and get bigger and stronger by sticking to the principles.

Oh yeah, just thought of something else. The Power Squat to me is simply a low bar squat with the bar low on the traps to support more weight on the bar and the feet about 2x shoulder width so that the glutes and hams are more involved in the lift. It's done to parallel or slightly below (get as low as the form will allow your body to get) It's a true "full body" lift that lets you put up more weight. The olympic squat is probably what most people consider a "regular" squat. Bar slightly higher on the traps, feet shoulder width, butt touches calves at the bottom. Of course, this way, much less weight is used (at least for me).

[Rufiedodg]

Hey Andy,

Today is the last day of my second week doing 5x5.

I asked my wife if I looked any different (I’ve been asking her on occasion for the last 3 years). She always says I look the same. This time she said my legs looked rounder! Rounder must be the female word for bigger! I actually thought my legs were a bit bigger too—hence the reason I asked. I’m pretty excited.

I wish she would say Mr. Happy looked rounder—then we could both share in the results.

Still having problems though with the long tendon on outside of thigh that goes from the hip to the knee (I forget the name of it). It’s really tight and getting tighter. I looked up some stretches for it on the web last night and found some good ones. Hope they help because I want to continue.

I’ve been doing mostly low volume high intensity stuff for the last 3 years and have seen some results but not like this.

Thanks for your help

Dan

[.V.]

Congratulations on your success. I hope it continues for you. As far as Mr. Happy, that can be done too. Learned it by accident while doing some "blood flow improvement" exercises (yeah, getting older can cause a myriad of problems, especially if you have CNS dysfunction) and found an interesting side effect. This really isn't the forum for that discussion though. And no, I won't be posting progress pics.

[.V.]

No workouts of any kind for a few days. Not hungry, not sleeping, muscles twitching and skin stinging more than usual. Barely able to force down a few meals to keep my strength up. Maybe day after tomorrow.