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Old 06-02-2007, 03:24 PM   #11
Dave Van Skike
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Maybe late to the party on this but if no one has suggested it yet, take a look at Practical programming. Your numbers and physical stats, (I'm a wee bit taller and fatter) are similar to mine, I've had great luck with the Texas method written up by Rip in the aforementioned book. My log tracks a slightly modified approach.

You can google it for the basics, madcow's page also has a good write up about some 5x5p programs.

http://www.geocities.com/elitemadcow...Linear_5x5.htm
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Old 06-02-2007, 06:54 PM   #12
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Thanks, Dave. I've heard so many good things about Practical Programming I really ought to pick up a copy.

I used 5x5 for almost all of last year, including the Texas method, though I didn't know it by that name. At the start of last year, I had just finished graduate school, and I'd lost my focus and a lot of my strength (which wasn't that great to begin with). I decided it was time to quit screwing around and actually get strong, so I looked on the internets and found a routine by some dude named Bill Starr. It was a basic version of the Texas method, with squat, bench, and power clean. It was very similar to the Madcow routine you linked, with a little more assistance work.

I stayed with 5x5 until I finally just got burned out doing fives and decided to try other schemes. It worked well, though, so I'm sure I'll return to it eventually.
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Old 06-02-2007, 07:03 PM   #13
Dave Van Skike
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Quote:
Originally Posted by Daniel Myers View Post
Thanks, Dave. I've heard so many good things about Practical Programming I really ought to pick up a copy.

I used 5x5 for almost all of last year, including the Texas method, though I didn't know it by that name. At the start of last year, I had just finished graduate school, and I'd lost my focus and a lot of my strength (which wasn't that great to begin with). I decided it was time to quit screwing around and actually get strong, so I looked on the internets and found a routine by some dude named Bill Starr. It was a basic version of the Texas method, with squat, bench, and power clean. It was very similar to the Madcow routine you linked, with a little more assistance work.

I stayed with 5x5 until I finally just got burned out doing fives and decided to try other schemes. It worked well, though, so I'm sure I'll return to it eventually.

good to hear it. You might look into ladders, several folks on this board and over at P&B have used them in lieu of 5's to allow higher percentages and to avoid burnout.

Good luck to you.
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Old 06-05-2007, 07:20 PM   #14
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Tuesday 6/5/2007


Get Warm


Squat: 285x6x2
- failed on the last rep


One-arm DB press: 60x8x2 x each arm
- stay at this weight for next week


Full squats: 135x30/20/10
- done as a conditioning exercise
- about a minute between each set


Twisting sit-up: 25 x each side + 20 x right side
- Trying a few extra reps for the right side to correct an aesthetic imbalance


Failing on the squats was a little disappointing, but I'm feeling like I've reached the end of a cycle and its time to dial it back down. I really wanted to work up to 300 pounds by the end of the month, but right now I'm more concerned with making steady progress and especially avoiding injuries. I estimate that 285 is about 90% of my max, so I can drop 20 or 30 pounds and still be at a good productive load.

I started my current cycle in mid-April with 250x8x2 and added 5 pounds per week, so I really can't complain about my progress for this round. I just have a tendency to be greedy with my poundages, and I have to learn the hard way that slow and steady is how you add weight.

I decided to do the high rep squats after suggesting them to Yael in her log. I didn't really have a set goal in mind, I just threw 135 on, stepped back, and started squatting. They were too light to really be classic breathing squats -- where you take several deep breaths between each rep -- but it was still pretty damn hard. I haven't squatted high reps above ten in a while, and I was surprised by the effect I felt in my upper body from staying tight and supporting the bar. There's probably an article to be written on a "Squats and Squats Alone" workout.

I bet I could sell that one to T-Nation.
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Old 06-08-2007, 06:27 AM   #15
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Thursday 6/7/2007

Warm-up: 5 minutes on elliptical machine and mobility


Bench Press: 185x8x2
- Drop in weight from last week
- Felt nice and easy


Bent-Over Row: 185x4x4
- Move this up next week


DB Hammer Curl: 40x8x2 x each arm


Circuit, 10 Rounds:
- 10 Dips
- 10 Jumps
- 10 sit-ups


DB Side Bends: 120x3x5 x each side
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Old 06-09-2007, 10:42 PM   #16
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Saturday 6/9/2007


Get Warm


Deadlift: 360x10x1
- Fairly easy, a drop in total volume from last week
- Working on keeping the back flat and arched during the pull


Pullup: 45x8x2
- Also easy
- Stay at 45 for one more week, then move up


Standing Ab Pullovers: 200x3x10
- Used a double pulley machine, so it felt more like 100


Twisting Sit-Up: 25x right side


Obliques and lower back were pretty sore from the side bends on Thursday.

I didn't do any conditioning work because I wanted to take it easier this week. Been feeling a little stiffness in the shoulder and elbows, but nothing serious. I think I can get a few more weeks on this deadlift cycle before I drop the weight back down. I may try 370x10x1 next week. Adding 10 pounds is closer to the 2.5% increase that I've seen recommended, but I don't want to get greedy.
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Old 06-12-2007, 08:45 PM   #17
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Tuesday 6/12/2007


Joint Mobility


Squat: 265x8x2


One-Arm DB Press: 55x5x3
- Tried 60, but just wasn't feeling it
- Add a small chain to the 55 to get ~57.5 next week


Tabata-style Front Squats: 75x8x8
- Less weight than the last time, but I went deeper and faster


Twisting Sit-Up: 25 x right side
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Old 06-14-2007, 08:23 PM   #18
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Thursday 6/14/2007


Warm Up


Bench Press: 190x8x2
- felt good and strong
- stayed tight and stable for the whole lift


Bent-Over Row: 165x3x8
- just decided to do higher reps this week


DB Hammer Curl: 45x8x2 x each arm
- felt strong on this one too
- stay at 45 for a few more weeks


Sit-Up: 45x3x5


Twisting Sit-Up: 25 x right side


Overall, a solid session. Tuesday's workout was a little blah, so I was pleased to show up and kill some good weights. Also, I feel that my bench technique is coming together. I need to focus on lowering the bar under control, and then pushing up hard and evenly with both arms, while keeping the shoulders tight.

I only started seriously benching last year, and then immediately got shoulder tendonitis. I started working the bench again back in March, with a focus on staying tight, keeping the shoulder blades together, and building the weight up gradually. That's finally starting to pay off, and I'm currently the strongest I've ever been on the movement.
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Old 06-17-2007, 01:53 PM   #19
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Saturday 6/16/2007

On vacation in Durango, CO. My wife ran the Steamworks Animas Valley half marathon, and I tagged along. The runners met at a local sports club, went by bus to the starting line, and then ran back to the club. I stayed and did my session while she ran. I had a lot of time, so this was a very leisurely paced workout -- took about two hours total.


Warm Up and Joint Mobility


Deadlift: 365x1 385x1 405x1
- 405 is a new PR, and my first deadlift over 400
- finished with some reps at 315 with a hook grip


Pull-ups: 45x8x2
- move up to 50 next week


Row 5000 meters


Side Bends: 110x2x8 x each side


Twisting Sit-Up: 3x10x each side + 10 x right side


I didn't plan for this to be a max effort deadlift day, but I pulled 365 and it felt good, so I decided to try some heavier singles. At the beginning of the year, I set a 400 pound deadlift as one of my major goals -- I've now achieved it. If anything, I might have been good for a little more.

After the max, I tried some easier reps at 315 with a hook grip. I'm a little concerned about the slight spinal displacement you get from a mixed grip. No serious problems, but the hook grip might be the better choice as I move into higher weights. Does anybody have tips on transitioning from the mixed grip to a hook?

All in all, an excellent session. Gives me confidence about how I've been training for the past few months, and sets me up for the new cycle I'm starting.
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Old 06-19-2007, 08:14 PM   #20
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Tuesday 6/19/2007


Warm Up


Squat: 270x5x2 225x10
- felt a little hip pain, so I terminated this early
- repeat 270 next week


One-Arm DB Press: 55x8x2 x each arm


Circuit:
- 5 pullups
- 10 jumps
- 15 situps
- 8 rounds

- took about 10 minutes


The circuit took care of my abs for today.
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