a_welch503 WORKOUT JOURNAL

[Bearbait]

Great work Welch, you are moving some good weight.

[Rufiedodg]

Hey Andy

Good Workout, especially the squats. I'm impressed with you 5 reping 175 LBS. When I was doing 5x5's, my last set of squats were 185 lbs. It felt pretty hard. I think all the volume wears you down a bit. The added volume was agravating my hip so I had to stop the program. Too bad too because I was making some good progress

Keep up the good work Andy!

Dan

[.V.]

Thank you guys. The weight isn't that good yet, but if I keep at it slowly and don't push too far, too fast I believe it will get back up there safely. I've just got to sneak up on it.

[Eric_B]

Great progress back into heavier weights. Hope your successful workouts continue. :

[.V.]

Thanks boarder. So far, so good.

[.V.]

01-07-2007
Squat.....145, 155, 165, 175, 185
Row.......120, 130, 140, 150, 160
Bench.....120, 130, 140, 150, 160
Cable Crunch..............95x3x10

Good day today. 165 felt like it was going to flatten me last time. 175 was a bit better. Today, even 185 went up with no problems. I thought this morning it was an impossibly heavy weight, it wasn't though. Squatting took a full 20 minutes. The rest of the workout took another 20.

Haven't been logging my cardio. It's the same as always. KF practice, heavy bag work, and a bit of road work. Need to add some jumprope and burpees in there sometime, but don't know if that would hurt the leg strength in the end or not.

[Rufiedodg]

Gota hand it to you Andy, 185, after doing the ramp-up sets, is not easy.

Good work

Do you suppose that there is a good chance at continuing this kind of progression?

Dan

[.V.]

I honestly don't know how long the progression will continue. There seems to be something to this Starr method though of doing heavy then light then medium before moving on to a new heavy though (next time will be a light squat day, ending with 175). Part of it may be muscle memory though. I was doing 225x6 before I lost my strength. Like everything else I do, I'm going to ride it as far as it will take me then see where to go from there. Probably, the next step will be 3x3 for a while to go a bit heavier, then drop the weight and resume wherever I have to leave off from the 5x5 at.

I'm still not sure where the point to test for a new 1RM and start over, working towards it becoming a new 5RM will be at. No one who actually does the program can actually tell me that because everyone alters it a bit to suit their own needs. They all seem to just keep going and going as long as possible. Perhaps it's time to take another look at "The Strongest Shall Survive" and refresh my memory.

[seraph]

nice work on those squats andy, its all mental.

[.V.]

Thanks seraph. You know, you are right, mental has a lot to do with it.

My wife has gone mental, it's effecting my focus and wouldn't you know it...hurt again.

[.V.]

01-09-2007

Squats.....135, 145 x5
.................155x1

Not focused right, 1/2 way up on the 1st rep of 155 felt the spinal erectors go. Done for now.

sh*t.sh*t.sh*t.sh*t.sh*t

[Rufiedodg]

Originally Posted by a_welch503

01-09-2007

Squats.....135, 145 x5
.................155x1

Not focused right, 1/2 way up on the 1st rep of 155 felt the spinal erectors go. Done for now.

sh*t.sh*t.sh*t.sh*t.sh*t

Andy,

Perhaps "volume" is causing some problems rather than “focus”

My reason for suspecting so is that_ my _ hips will not keep up with the squat volume outlined in the 5X5 program. As you know I’ve tried it and was unsuccessful even after starting out very conservatively.

You know your body better than I do Andy; it’s just plain hard for me to believe that focus is the problem, especially when the problem presents itself on a “light” day

My 2 cents

Dan

[.V.]

Perhaps. But with less volume I end up going heavier and getting hurt even worse.

My focus simply wasn't on what I was doing today, I relaxed my abdomen, didn't "push out" to use my "built in belt", leaned forward a bit and "jerked" back to correct it...erectors tightened up and made me say OUCH.

[.V.]

Took it easy today and did a 3 mile walk to see if that would loosen things up. I'll know tomorrow if it helped.

[gcs118]

Not good...heal up quick!