Colin's 5x5 Linear Progression Log

[konkoba98]

You should definitely drop the deads to one set. You have the technique down now so no need to be doing multiple sets. You can work the technique in warmups anyway. Are you doing high bar deliberately?

Yes and no for the high bar being deliberate. I tried low bar when I began but when I eventually video'd myself my form was horrific with falling forward and doing a good morning and I was high every rep. I guess I was too bad of a student to learn it on my own. Even though my form is still pretty shitty it is much better than what I was doing... deadlifts also.

Yes, the 3x5 on deads was just to practice technique but when I should have stopped I guess I felt like a pansy and thought more was better. It is 1x5 from now forward. You think I should skip it wed and just do some lighter back work, rdls or the like and allow some recovery?

[konkoba98]

Wed 8/15/12

squat 270x5,5,5
https://www.youtube.com/watch?v=8LqOX1Czxfs
https://www.youtube.com/watch?v=_BhK6UmwNsc
https://www.youtube.com/watch?v=w38gii3WJqE

felt great during and after squats - I was thanking my new training partners, coffee and loud music

PRESS FAIL 130X4,3,3
https://www.youtube.com/watch?v=3zTtl__E0_Q
https://www.youtube.com/watch?v=9FxJBjulbts
https://www.youtube.com/watch?v=Ln8JNtkH404

I don't know if I'm not recovered from the bench last time or if I didn't eat enough yesterday. I slept in 5 hours later than normal and ended up missing a meal because of it but the meals I've had were BIG. Look at me - I know how to eat. Anyway, 130 is pretty sad to fail at already - any form or programming advice welcome. If I can get my head under it I seem to have a fighting chance but I get stuck right around the top of my head. Prior to this workout I was debating doing some light RDL's or something instead of DL bc I made the mistake of doing sets across on the DL leading into this workout and thought I may need to recover... I didn't expect any problems with pressing. I thought I would man-handle these up with no problem but rep 4 on set 1 got to the top of my head and I guess I let it too forward and it came back down. I paused a moment and fought through a 4th rep but rep 5 didn't even move. Not sure if a pressing deload is in order or just go to 207.5 bench Friday and try 130 again next Mon. That is most likely what I'll do and just eat as much as possible in the mean time.

Deadlift 305x5
https://www.youtube.com/watch?v=JQTr5ZTy2LQ

Pissed off after the presses. I was pretty tired and opted to use straps. I'm glad I did - I don't care right now if it didn't help my grip strength. Quart of milk, glass of cherry juice, glass of OJ and pretty damn big bowl of noodles and eggs followed immediately.

Will do my best to eat and sleep and hopefully not have to reset presses or anything else. On a good note, the squats felt fine.

[konkoba98]

Sat 8/18/12

Took an extra days rest due to having extra work and interupted sleep over the last 2 days. And... failing the press last session I wanted to be fresh so I could see how this 207 goes.

Squat 275x5,5,5
https://www.youtube.com/watch?v=jCUnS7dv6fE
https://www.youtube.com/watch?v=5QrozrKYhQQ
https://www.youtube.com/watch?v=vml49ssv2n4

With tights you can easily tell I'm hitting depth just fine. Still somewhat of a form issue coming out of the bottom and my ass going backward and the bar forward and then having to goodmorning the weight up. Couple of ques I'm using are to control my decent better and not bounce too much by relaxing too much. My ass really shoots backward when I do that. Also, just keeping a tight back, abs, and keeping my chest up.


Bench 207x5,5,5
https://www.youtube.com/watch?v=CCqKsWc6eEE
https://www.youtube.com/watch?v=hK598uYZDWY
https://www.youtube.com/watch?v=XGRtfQnzLIc

Lost my tightness on the 1st set and hit the rack, but finished the set. In the last rep struggle my right glute was really contracted... not sure why. May need to revisit setting my feet correctly. Hit the rack again on set 2 - dumbass.


Chins green, purple, red x5 - green, purple, purple x7,6

Wasn't able to complete full reps here so added some band help. I was tired after the benches. No big deal... the progression was an experiment.
https://www.youtube.com/watch?v=Zbjbmv-VJbU
https://www.youtube.com/watch?v=Ehajid7AUUQ
https://www.youtube.com/watch?v=zpJAcnVCKIY

[konkoba98]

Mon 8/20/12
Got caffeine on board and some sugar. Had a good warmup and felt ready to go.

All 3 lifts were PR's!

Squat 280x5,5,5
I checked my log and this is a PR for me. I’ve done 285 for reps but never 5,5,5. And before my reset and progression that is logged here my squats were a piss poor attempt to low bar squat and were high, rounded back, and good morning’d. These are much better. Set 1 felt good. Didn’t get too bent over. Sets 2 and 3 were harder but ok form (for me).

http://www.youtube.com/watch?v=6YFf9Anh0mw
http://www.youtube.com/watch?v=zVhEOSODn6g
http://www.youtube.com/watch?v=ckR4eOsLroY


Press 130x5,5,5
Failed with 4,3,3 last time (last Wed) and checked out my form a little. Tried to get my grip closer (which I couldn’t keep my elbows out in front well and made a lever/moment arm) so this time it is just slightly closer. Also, tried to keep the bar closer and get through when it passes my head. So.. ‘elbows in front’, ‘make a double chin, chest up’, and ‘keep it close, get my head through’. It made a diff and I was just stronger than last time… I guess better recovered. I’ve been eating good. Got a little hyped on set 3 so there was no way in hell I was missing on the last set! There is still plenty of room for form improvement and possible to get those hips snapping.

http://www.youtube.com/watch?v=p4bssktIKP0
http://www.youtube.com/watch?v=f5QDwtydmAE
http://www.youtube.com/watch?v=hnculv0Irhk

Deadlift 315x5
Mehhh. Used straps again – oops. Back felt a little tired but I moved the weight. I was tired and a bit hyped for the set so form was kinda compromised, especially head going back and setting the back/abs. Will focus more next time loud music be damned.

http://www.youtube.com/watch?v=Kz9HCJUSLus

[konkoba98]

Wed 8/22/12
PR on squat and bench - happy about how well they went. I gained a bit recently (287->291) and have failed my last two chin target reps/band assistance. Not too worried about that but don't want to go too long without making CLEAR progress with those. Must have missed the button when recording bench set 3, but I did it.

Squat 285x5,5,5
http://www.youtube.com/watch?v=qlAzdup82M0
http://www.youtube.com/watch?v=x4aLDUdNvQE
http://www.youtube.com/watch?v=IlMzY3M-En8


Bench 210x5,5,5
http://www.youtube.com/watch?v=Z2tvKfQIWmw
http://www.youtube.com/watch?v=OJQKSGBmP3s
set 3 not shown - was completed


Chin (green, purple, red) x 4
Chin (green, purple, purpl) x 5,5
http://www.youtube.com/watch?v=f4QDEGrItnI
http://www.youtube.com/watch?v=Yv5D2hZPQkc
http://www.youtube.com/watch?v=ySuaHkih23U

[konkoba98]

Sat 8/25/12

skipped Friday again so my current frequency is Mon/Wed/Sat for the past 2 weeks

Had plenty of sleep and probably plenty calories (since I've weighed 295 for the past 2 days vs 287 for the past couple weeks) but the cals kinda sucked and had beer and heartburn, etc. Will review my entire program including diet, etc in an upcoming post.

3 PR's

Squat 290x5,5,6(oops)
http://www.youtube.com/watch?v=lLZZddgdsxQ
http://www.youtube.com/watch?v=x4uuYy5E42I
http://www.youtube.com/watch?v=BrHS4p17U-c

My quads are really feeling these... well everything is feeling these. Very happy with my depth as seen from the side view. If you saw my squats back in March or May, you'd be happy with these too. Lost count on set 3 and did 6.


Press 132x5,5,5
http://www.youtube.com/watch?v=sH34X3KR2SI
http://www.youtube.com/watch?v=meYVGzzZi_k
http://www.youtube.com/watch?v=BPKDbey5y-o

Not much to say here. These weren't too difficult. I have room for improvement on the form, but happy overall. I get 1 plate on next time.

Deadlift 325x5
http://www.youtube.com/watch?v=VRENxHC7XuY

Meehhh, back is pretty round. Hard to set it with that giant gut against my thighs, short arms, other excuses. These weren't too hard but they'd be easier if I could REALLY set my back better.

[Dillman]

Looks like you are moving right on up with everything. have you tried deadlifting with your toes pointed out a bit more? That could possibly help your starting position on the deads.

Good luck.

[konkoba98]

I've tried several stances and toe positions and this is the one that SEEMS to work the best... but then again I don't get my back set very well. My feet are pretty wide and straight forward. Seems when I turn my toes more out my knees move my short arms more out. I'll experiment a little with my warmups soon and post them for advice.

[Dillman]

Seems when I turn my toes more out my knees move my short arms more out. I'll experiment a little with my warmups soon and post them for advice.

I move my grip a little wider for deads so I clear my knees.

[konkoba98]

Mon 8/27/12

Squat 295x5,5,5
https://www.youtube.com/watch?v=T1GM0ufYB48
https://www.youtube.com/watch?v=UgFR9f2T6pE
https://www.youtube.com/watch?v=HzATIwEgWcM

More focus on staying tight and having a controlled decent.

Bench 212x5,5,5
https://www.youtube.com/watch?v=C-GGvY6zf00
https://www.youtube.com/watch?v=6NCTnDxI49Q
https://www.youtube.com/watch?v=Ix6vkinRPQs

Set up is becoming more and more important and you can see when I blow it. See set 2... awful! Using my legs, using my lats and traps, staying tight, having a good grip and squeezing the bar, and just staying planted and balanced on the bench!!!!! Need to improve!

Did not chin... yet. Took some time out between squat and bench and by the time it was time to chin I was ready to eat - plan to do them later. Don't think that's too much of a problem.

So - I looked at my scheduled #'s and ID'd some 'significant' ones. The next session on Wed will be pretty big - squat 300, press 135, and deadlift 335. Squat and press significant for obvious reasons and the 335 pull is a load I have attempted many singles at - making some and missing some. It is 2 blue plates each side and a red. It has been a long time coming to hit these #'s so no real accomplishment is being made - but it'll be nice to put these behind me and never look back.

Also, weighed in at 295 with shoes and being hydrated during the workout. Would like to see that come down quit a bit but am not going to change diet at this moment. Would like to see 2-3 more weeks after this one of no failed attempts at my current rate of progression and programming.

Will do chins tonight after work.