SmileyEH's Log

[SmileyEH]

I rule at updating this log. Been sticking with Starr's 5x5 progression. This was the last week of "accumulation" so in theory every 5rep lift has been matching a PR. In reality I think my strength has improved because usually my predicted 1rm from 5rm or whatever is lower in reality and vice versa. On Tuesday I did 3x400m and 30 muscle ups for time (17min).

Bench: Worked up to triple at 185. Felt very easy even though I added 3lbs to the prescribed weight. This was a former 3rep PR so bench has def. improved.

Back Squat: Worked up to triple at 270. Very tough. Hopefully I can get the 5 reps called for on Monday.

Pendlay Row: Worked up to triple at 165. Not bad.

Dips:
7x45
7x50
7x55

Barbell Curls (mixed in with dips):
8x95
7x95
6x95

The program calls for 3x8 of dips and barbell curls, but I don't like that rep range too much. I started 3 weeks ago with 5x45 etc. on the dips and added a rep for each set each week. If next week is successful at 8reps I'll bump every set up 5lbs and start over at 5 reps. Barbell Curls I just guessed a weight as I've never done them before. Figure I'll work until I can get 8 on all 3 sets and then add some weight.

[Rootabager]

Pendlay Row? What is this

[SmileyEH]

Here's a youtube video of a guy doing them.

http://www.youtube.com/watch?v=UIUg8...ed&search=

[Rootabager]

Thanks those are sweet. I have been doing regular rows then switching it up and doing some static row I think they are called which is like a half deadlifts half row kind of thing. They are sweet too. You should try them sometime.

[SmileyEH]

Ran a 5k on saturday although it ended in permatilt. Ran the first half in <10min then immediately cramped up and had to walk half the way home finishing in another 16mins. I'm so sick of having to stop running not because of exhaustion but pain. Runners have any tips? I get stiches in my right side EVERY time I run, long before I'm too tired to stop. I've tried breathing on my left step only, hands on my sides etc. etc. Nothing works. Anyway.

Squat:

Worked up to set of 5 at 270. Incredibly tough, but finally getting into respectable numbers.

BP:

...5 at 185. Very tough.

Power clean:

...5 at 165. Hard

Assistance was weighted situps and hypers.

[Burdzthewurd]

[ QUOTE ]
Ran a 5k on saturday although it ended in permatilt. Ran the first half in <10min then immediately cramped up and had to walk half the way home finishing in another 16mins. I'm so sick of having to stop running not because of exhaustion but pain. Runners have any tips? I get stiches in my right side EVERY time I run, long before I'm too tired to stop. I've tried breathing on my left step only, hands on my sides etc. etc. Nothing works. Anyway.

Squat:

Worked up to set of 5 at 270. Incredibly tough, but finally getting into respectable numbers.

BP:

...5 at 185. Very tough.

Power clean:

...5 at 165. Hard

Assistance was weighted situps and hypers.

[/ QUOTE ]

Hard to believe I used to be an XC captain (albeit the best I ever ran was 7:30/min. miles, but not terrible for my size/fatness). Both are somewhat cheats, but popping a Advil during a race and just using an ipod always helped me during races when I had a stitch or cramp.

[SmileyEH]

Thanks for the tip burda, I'll try some aspirin next time.

Didnt do anything yesterday.

Front Squat: Worked up to 2 sets of 5 at 215. . .super tough

Standing Shoulder Press: Worked up to set of 5 at 127.5 - failed 5th rep...try same weights next week

Dead Lift: Worked up to set of 5 at 350...screwed up the last set, was too hard and lost my form. Lucky my back isn't [censored]. I think I will reset by 2 weeks and/or switch from front squats to back squats for wednesday.

20 OHS @ 95lbs

[kyleb]

Great progress, man.

[SmileyEH]

Thanks kyle!

Didn't do anything yesterday. Weather has been crap lately - highs in the 50's and raining all the time so don't feel like doing stuff outside.

Squat: Worked up to 3x275 then 8x215. both sets were v. tough

Bench: Worked up to 3x187.5 then 8x145. triple was ok.

Pendlay Row: Worked up to 3x170 then 8x145. both were ok

Dips:
10 unweighted
8x45
8x50
8x55

Barbell Curls:
8x95 x 2
7x95

Last set of dips was so close to failure, but made it. Not sure how I will reset the weight next week. Maybe 45, 55, 65. Also, I'm pretty sure the primary purpose of barbell curls is to make your arms look super awesome in the mirror while you're doing them.

[thirddan]

this is a random question, but you have odd weights (ie 187.5)...are you using plate mates? i bought some last night...