[SocraticMethod]

Friday, July 18, 2008

Stronglifts 5X5 Workout A

Squats:
Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 2
155 X 2
185 X 1

Working sets:
235 X 5
235 X 5
235 X 5
235 X 5
235 X 5

[zop]

Originally Posted by SocraticMethod

I got a really sharp pain in my right wrist today while benching. I warmed up like normal and started to work with 185. That's the most I've done this summer, but not the most I've ever done - I think I was putting up 215 for 5 reps back in March or so (need to check my leg for sure). Anyway, on my 4th rep of the first set I got a sharp pain in my wrist. Being a genius, I tried to do another rep and didn't get the bar all the way up. I tried to watch my right hand as I brought the bar down, and it was bent so my knuckles were toward my head. I figured that is not good. I rested and tried another set, planning to focus on keeping my wrist straight. Lift off and fail. A VERY sharp pain that time. So I stripped down to 135 and did 10 slow reps so I could look at my wrist while I did it. There was a slight bend still, although nowhere near as obvious as it was with 185.

So, does this sound like it's a simple case of my wrist isn't strong enough? That was my first thought, but like I said, I have benched more than that before. Also, I had no problem (wrist-wise) doing BW dips today, and I weight more than 185 (if that is relevant). Or could it be just a form thing? I hold the bar with my thumb wrapped around (and I have no clue if that's right or not). I'm going to read the SS chapter on bench press as the squat chapter helped me so much, but I honestly don't know when I'll have time to sit down and focus on that because I'm studying for the bar and have to work to make time just to get to the gym right now - so I was hoping maybe I'd be able to lazily get a quick answer here. That brings me to a second point - I cannot risk an injury to my right wrist at this time because I'm right-handed and I have to hand-write answers to seven essay questions (not to mention the damn multi-choice bubbles) in a little under 2 weeks, and time is of the essence on the exam - making today's problems pretty nerve-wracking for me.

Thanks, guys.

Hmm that's a pretty tricky problem. Not sure what's wrong by the sounds of it. I would guess weak wrists, but you said you've done more before. Not really sure maybe the more experienced guys know.

[Freeman102010]

first day of lifting for a while

starting with squats

10 min bike warm up

squat warm up
bar x 10
135x 10
225x10

cycle 3 day 2

300x5
295x5
290x5
280x5
275x5

adding weight every time I do the cycle, feeling good.

[SocraticMethod]

Sunday, July 20, 2008

Stronglifts 5X5 - Workout B
Squats:
Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 2
155 X 2
185 X 1

Working sets:
240 X 5
240 X 5
240 X 5
240 X 5
240 X 5

[zop]

7/20/08 Sunday
-Jump Rope-
1 minute rounds x 5 w/ 1 minute rests between rounds

-Jump Circuit-
15 Power Jumps
20 Thrusters
20 Flying Step Ups
15 Calf Raises
x 4 w/ 3 minute rests between circuits

-Neck Harness Extensions-
25 x 15
25 x 15
25 x 15
25 x 15
25 x 15

-Neck Harness Curls-
10 x 15

-DB Curls / Front Raises-
25 x 15+15 / 5+5
25 x 15+15 / 5+5
25 x 8+8 / 5+5
25 x 8+8 / 5+5

-Wrist Roller-
10 x 3+3
10 x 1+1

-Landmines-
BB x 10
BB x 10
BB x 10
BB x 10

*Just kinda messing around today. I've decided to do the neck harness on my jump circuit days. This way I will be consistent with my neck and jump training. The rest was just whatever. The neck harness curls were hard to do for me. The harness kept falling off and it was hard to put on in the reverse position. I'll stick to extensions for right now.

I felt like curling so I did some curling and super setted that with some front raises. Wrist roller really made my forearms burn. I'm really happy with the landmines. I didn't feel any pain in my abs. Tonight I'm gonna try and do some situps and pushups. If I don't feel pain from the situps then I'm gonna resume core training next week and start to try and do some ab wheel rollouts again.

[fat_wilhelm]

Did anyone complete their weekend homework?

07/21/08

Lower:

*everything beltless*

Oly Squat

135 x 3
135 x 3
225 x 2
225 x 2
285 x 8
305 x 8
350 x 6
370 x 6

Front Squat

225 x 5
265 x 5
280 x 5
300 x 5

45 Degree Hyper

BW x 20

[zop]

7/21/08 Monday
-Squats-
Warmup
135 x 3
185 x 3
225 x 2
T3 Cycle 3 Day 2
265 x 5
255 x 5
245 x 5
235 x 5
225 x 5
Total Tonnage = 6125 lbs., Increase of 1175 lbs.

-Close Grip Bench Press-
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

-Dips-
BW x 5
BW + 10 x 5
BW + 20 x 5
BW + 25 x 5

-Power Cleans-
135 x 3
185 x 3
185 x 3

*Really happy with my squatting today. I'm glad I was able to get up 265. It wasn't easy, but I did it. Decided to do close grip bench today because I think I'm gonna lay off heavy bench for like a week. Power cleans felt pretty good as well and my form is definitely improving.

[joshetc]

Sorry I haven't been updating guys. I havent had a computer for several weeks on account of me moving. I'm working on getting something setup this week, so I should start updating again. I've been lifting a lot, but I've noticed my stamina has gone down quite a bit on account of me not taking beta alanine anymore. Hopefully I can get back into a rhythm. I don't feel weak, I just don't feel like I'm progressing at the rate I was before. I'm going to start squatting twice a week now, though.

I've missed posting like 8 workout sessions, but I still worked out on my regular days :p

[Freeman102010]

Pull Day;

10 min bike

Deads Lift
Bar x 25
135 x 10
225 x 10
305 x 5 x 5

Super Sets between BOR and chins
135 row x10
bw chin x 5
135 x 10
chin x 5
135 x 10
chin x 4
135 x 10
chnnies x3

arms were dead, dead, dead doing chins

bunch of face pulls (first time doing them, didn't feel anything as far as muscle strain, we'll see how the DOMS are tommorow). and cuban presses

abwheel roll outs from the knees 20x4

[Freeman102010]

Originally Posted by fat_wilhelm

Did anyone complete their weekend homework?

Sports movies de-motivate me, sorry boss.

My squat will go down if I watch it.