Radon's Log

Radon · 10-30-2009, 11:47 PM

Well I've gotten back in to a solid routine for the last few months following the 5x5, and I thought it might be some additional motivation to make my lifts public as well as an opportunity to get some encouragement and advice.

I've been lifting inconsistently for about 3 years and started following the 5x5 routine around the beginning of 2009. Had about 4 months of 3x a week before I got inconsistent again, and now for the last month after losing a lot of gains I'm back to about where I left off.

Here's my stats:

Guess I should mention everything is in pounds.

Age: 24
Height: 5'8
Weight: 170

Current 1 or 5RM (all life time best except for the squat and press). I'll try to get some legitimate max attempts in over the next few weeks. Bench is the most accurate while all my others are a bit below true max.

Deadlift: 295x5 for two sets. Haven't maxed out recently but 315x1 is the most i've done.
Squat: 175x5. Prior max of 205x5. Could definitely go heavier but I'm focusing on form due to an injury
Bench: 205x5 as of today and hit 215x1 a week ago. Came very close to 225x1.
Strict Press: 105x5. Prior max of 130x1.
Pullup: +25x5.
BB row: 180x5 probably a good amount higher but i'm working up on this one.

I don't have many specific goals in place currently, but what's most important is to continue to make consistent gains while maintaining or slowly gaining weight, and to continue to rehab my knee (patellar tendon chronic issue) focusing on increasing flexibility in my hips with a lot of foam roller and tennis ball work on my thighs and glutes.

The only numbers goals I have is very short-term (in the next week or so) 225x1 on the bench, and in the relatively short-term (hopefully by december 31st) 405x1 on the deadlift.

Radon · 10-30-2009, 11:53 PM

Friday October 30

Warmed up with the diesel crew shoulder workout followed by kettlebell snatches to get the cns going:

30x10 for each arm
40x5 for each arm

Bench:
45x10
95x5
95x5
115x5
135x5
155x3
175x2
195x1
205x1
205x5 REP PR
Squat:
bodyweight x5
115x5
135x5
150x5x4 (meaning 5 reps, 4 sets. If you guys don't like this format let me know)
Rows:
135x5
155x3
175x5x5
Accessory work
Skipped my normal grip stuff because my lower back ribs have been bothering me especially straining to hold barbell/dumbbell.

Drew259 · 10-31-2009, 03:02 AM

Good luck! Ill be rootin for ya

Radon · 11-02-2009, 11:07 PM

Mon Nov 2:

Pretty crappy day. Skipped squats and rows because my back ribs are bugging me, and overall just felt sore and weak. Decided it's a deload week.

Bench all I could muster:
195x4
195x2
135x16

After skipping squats/rows I figured I'd throw in a little accessory work but nothing really worth talking about.. Some curls, decline situps, and upright rows.

Hopefully I'll be able to deadlift on wednesday, but I'm not going to turn my annoying rib pain into an injury.. I get the feeling it's an overuse tendon thing just based on the way it feels.

It's alright though.. gotta have some bad days.

scoopj · 11-03-2009, 09:34 AM

Good luck. We have similar #'s on squat but I'm a few months behind you on DL and BP.

Radon · 11-04-2009, 10:01 PM

Wed 4:

Decided to go light on volume and max out.. not sure if that's smart for a deload week but whatever.

OHP:
45x10
65x5
85x5
95x3
105x2
110x1
115x1
120x1
125x1 (current max)
130x0 (got it to my hair)

Deadlift:
135x5
185x5
235x3
275x2
315x1
335x1 (20lb PR, but haven't maxed in a good long while) - friend said it took about 2 seconds from start to lockout.
350x0 - Maybe I coulda done it but i felt my form slipping, and 335 my vision got a little dark so I gave up about 1-2 inches off the ground.

Also all lifts were without belt. Now looking at my deadlift I'm thinking that I might have moved up a little too quickly after 235. I was really expecting 315 to be a cakewalk but it was pretty tough.. a little disappointed that 235 was all I could muster (and it did feel within 5 to 10 pounds at the very most of my true max), but a PR's a PR and I plan to hit 350 very soon.

Skipped Pullups due to my ribs.

Radon · 11-06-2009, 10:17 PM

Fri Nov 6:

Stayed light today and again no squats, did some machine rows.

Bench:
45x10
95x5
135x5
155x5
175x5
185x1
185x1

Felt weak and decided to call it quits.

Threw in a set of neutral grip pullups at bodyweight for 12 (to failure).

Tried to do some dumbbell grip work at the end and was instantly aware that my rib pain is still around, but I was able to do deadhangs for as long as I could, as well as deadhangs from a towel for as long as I could.

Really just a very light day to finish up my deload week, and I'm looking forward to putting up some solid numbers again on monday.

MIDMOBOX · 11-07-2009, 01:46 AM

welcome to the logs

Radon · 11-11-2009, 10:39 PM

Mon 9: Off - no legit excuse... but a very long weekend of drinking.

Wed 11:

Gotta love the good days

Woke up and hit the bag to warmup and got in some good PVC rolling, tennis ball rolling, and a little stretching. Unfortunately it looks like hitting the bag might be a major cause for my rib pain as it was really bugging me today afterwards and I hadn't noticed it prior.

Gym:
OHP:
45x5
65x5
85x5
95x3
105x5x4 - First time I've ever finished the 5x5 prescribed reps/sets (5x4) with 105 lbs

Deadlift:
135x5
205x5
245x3
275x3
300x5 REP PR
300x5

Neutral grip pullup:
+25x5x3
+25x4
+0x5