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joh408's Longterm Quest for Fitness

Sorry for the lack of updates guys. Been busy moving, finishing summer classes and dealing with some issues. I've only hit the gym about 6 times in the past 3 weeks but I'm getting back into the swing of things.

Yesterday's lift:
Bench 5x5 @ 155
Row 5x5 @155
Squat 5x5 @ 245
Tricep pull downs 5x10 @ 40
Roman Chair Knee Raises 5x10

Today's lift:
Squat 4x5 @ 225
4 reps 275 had to bail on the 5th rep
OHP 5x5 @ 95
Deadlift 5x225 5x275 3x315
Face pulls 4x5 @ 40 5x50

Weight is up to 175 but its not much muscle I think. Getting diet in check and finding which macros will work best
 
Hey bro....glad you're back...hope all the issues have been dealt with....time for some muscle building!!!
 
Thanks man. Time to crank it into high gear. I think I'm picking up a bar and some weights either today or tomorrow. Not sure if I wanna go with 275lbs or 325lbs of weight. It's about a $25 difference
 
joh408 said:
Thanks man. Time to crank it into high gear. I think I'm picking up a bar and some weights either today or tomorrow. Not sure if I wanna go with 275lbs or 325lbs of weight. It's about a $25 difference
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If the difference is only $25,(and if you can afford it) I would go for the heavier one. Something to grow into;)

Good to have you back bro
 
edje007 said:
If the difference is only $25,(and if you can afford it) I would go for the heavier one. Something to grow into;)

Good to have you back bro
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I saw dicks having a sale, bar + 300lbs for 200$... I was thinking of buying it for a little home lifting.
 
I'm gonna have to try to find that. I thought bar + 325 lbs of weights for $230 would be a pretty good deal. Was that in your paper or did you see it online?
 
edje007 said:
I think I would have to pay a lot more for that here in holland.
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I've been looking for good deals for awhile and then this guy happens to have 6 oly bars and 6 different sets of plates. Gonna check em out on Monday.
 
No lift today. Been building a shed to store my dads tools. Should be done by tomorrow
 
Squat 5x5@245
Bench 5x5@155
Row 5x5@155

Didn't move up the weight but I felt good today
 
Still working at it. The 5x5 training looks so odd to me for some reason. How long does it take for you to finish?
 
Nooshefx said:
Still working at it. The 5x5 training looks so odd to me for some reason. How long does it take for you to finish?
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Doesn't take me long at all. Probably in and out in about 40-50 minutes depending on how many warmup sets I do or how long my rest is. Usually my rest is my buddy's set of 5 so 30 seconds to a minute. Today it took 40 minutes for squat, ohp and deads
 
Squat 5x5 @ 250
OHP 5x5 @ 100
Deads 3x5 @ 275

Tweaked my back a little so hopefully with a bit of heat and ice it'll be fine
 
What weight do you use for 5x5?
Is it correct to use something that would be in the 7-8 reps for failure?
 
smike said:
What weight do you use for 5x5?
Is it correct to use something that would be in the 7-8 reps for failure?
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I'm doing the Stronglifts 5x5 so I started at 1/2 of my 5RM which was pretty low but squatting 3 times a week adding 5 pounds each time will get numbers higher quickly. If you have a decent base then I would start at a weight you can do 8-10 reps. By the 5th set you should be pretty gassed but still have a little more in the tank. Then the next time you do the exercise add 5 pounds.
 
I was doing 5/3/1 before this and I think I'm gonna go back to 5/3/1 this winter. I want to try out some of the extra programming in Beyond 5/3/1
 
smike said:
What weight do you use for 5x5?
Is it correct to use something that would be in the 7-8 reps for failure?
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Well, there are a few ways to set up 5x5's, but simple straight forward is easy in the beginning and probably best starting out. You'll most likely count the 2 warmup sets (say the MT bar x10 and a weighted x5, then do 3 work sets of x5. I know it sounds easy at first, (and can be somewhat) but as the cycle goes on, it gets heavier and harder and slowly builds over time. You can make the work sets 5x5 but starting out, you might want to ease in slower, especially with say squats and especially deads maybe. 3x5 work sets can be enough.
You want to start pretty light and have the 5th rep of the 5th set doable to a point where you could do quite a bit more. As the weeks months go on, you add say a #5 a week (on the smaller stuff maybe BP's and rows) and maybe #5-#10 on say squats or deads. By week 6-8-10 say, you wanna be working pretty hard and be using some good effort.

Personally, the problem with pushing to failure (say on BP's, since not many people will do that with squats or deads) is, you are not able to build much momentum if you keep pushing yourself to the limits every W/O. It is better to start at a modest 60%-70% of what you could do for a set of hard x5RM and keep adding weight over the weeks/months. You body slowly gets used to more and more volume and higher and higher intensities without rebelling. By the end of a 10 or 12 week cycle, you will be pushing quite hard to get all the reps and sets, instead of burning out early by constantly pushing the sets to failure. Eat enough good food too.
 
PaulBlack said:
Well, there are a few ways to set up 5x5's, but simple straight forward is easy in the beginning and probably best starting out. You'll most likely count the 2 warmup sets (say the MT bar x10 and a weighted x5, then do 3 work sets of x5. I know it sounds easy at first, (and can be somewhat) but as the cycle goes on, it gets heavier and harder and slowly builds over time. You can make the work sets 5x5 but starting out, you might want to ease in slower, especially with say squats and especially deads maybe. 3x5 work sets can be enough.
You want to start pretty light and have the 5th rep of the 5th set doable to a point where you could do quite a bit more. As the weeks months go on, you add say a #5 a week (on the smaller stuff maybe BP's and rows) and maybe #5-#10 on say squats or deads. By week 6-8-10 say, you wanna be working pretty hard and be using some good effort.

Personally, the problem with pushing to failure (say on BP's, since not many people will do that with squats or deads) is, you are not able to build much momentum if you keep pushing yourself to the limits every W/O. It is better to start at a modest 60%-70% of what you could do for a set of hard x5RM and keep adding weight over the weeks/months. You body slowly gets used to more and more volume and higher and higher intensities without rebelling. By the end of a 10 or 12 week cycle, you will be pushing quite hard to get all the reps and sets, instead of burning out early by constantly pushing the sets to failure. Eat enough good food too.
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Good call Paul. I was just laying out the way I am going about it. My buddy has done 5x5 similar to the one you laid out. I forgot to add on mine I always warm up with bar and then like 50% and 75% of work weight
 
Thanks guys. I'm in the fourth cycle of 531 and so far i'm enjoying it. When i get bored of it sometime in the winter i'll probably do some kind of 5x5.
 
First organic chemistry class and were talking about testosterone, 5a-test, dht and finasteride. Might like this class. Also sat next to a kid who trying to be a bodybuilder and a girl who competes in bikini. Pretty cool talking to them about prep and all that stuff
 
joh408 said:
First organic chemistry class and were talking about testosterone, 5a-test, dht and finasteride. Might like this class. Also sat next to a kid who trying to be a bodybuilder and a girl who competes in bikini. Pretty cool talking to them about prep and all that stuff
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Sounds like a good class:)
 
Got a great chest tris and back workout in today. Made some bomb chicken stir fry for dinner too. Good day today. Got some legs shoulders and deads tomorrow morning
 
Squat 255x5x5
Deadlift 225x5 300x5
Instead of OHP I did 6 ways and smoked my shoulders. Damn those are tough
 
Squat 260x5x5
Bench 170x5x5
Row 170x5x5
Standing skull crushers 45x5x2 65x5x2

Great pump and energy from ignite2 and hemavol. Wild watermelon isn't the best flavor tho but mixed with lemon drop hemavol and a lot of water it does just fine. Only problem is I go to class and get a nice sweat going walking a mile.
 
I'm thinking of a switch to 5/3/1 with the new principles lined up in Beyond 5/3/1 by Jim Wendler, putting in Joker sets. Either that or PHAT, GVT or FST-7. I want to do a bulk from now to this winter since I know a little bit on how to cut now but I'm not sure if I should go for hypertrophy or strength. Hypertrophy might be better now if I want to bulk and strength for when I am in a caloric deficit. 5/3/1 was awesome for me cutting out 40lbs from November to June while adding a little strength so I might just go back to it. Any thoughts?
 
Sorry for the lack of updates. Been focusing a lot on bench lately but not neglecting anything else. I think I'm really close to hitting 2 plates on bench. I gotta max out soon but it's raining so I can't use my backyard gym. Gotta go to the rec center or 24 today
 
Ya man still going at it. Today should be right around 285 5x5 on squat. Hopefully I can nail it. Diet has been suspect but I'm going to tighten it up now
 
joh408 said:
Squat 260x5x5
Bench 170x5x5
Row 170x5x5
Standing skull crushers 45x5x2 65x5x2

Great pump and energy from ignite2 and hemavol. Wild watermelon isn't the best flavor tho but mixed with lemon drop hemavol and a lot of water it does just fine. Only problem is I go to class and get a nice sweat going walking a mile.
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Duude get that bench up!
 
285 5x5 went great last. Overhead press is stalled at 120. Gonna back it down next week. Deadlifts are at 315x5 with 255x5 and 285x5 as working sets before. Can't wait til I hit 315 for 5 reps in a few weeks. Might have to dial it back to 3 sets but really that wouldn't be the end of the world. Wanted to get some bench work in this morning but the rec center is closed. Oh well, squat bench row tomorrow. I think I got 290 easy on 5x5.

Weighed in at 177 this morning. Love handles are coming back, layer of fat on my abs but I can still see a little definition. Starting to count calories again, i had only been counting protein and estimating caloric intake but that aint cutting it now. Gonna do a lean bulk at 200 calorie surplus until December, maintenance December until march or April depending on how I look. Cut til July again to see how far I can take it.
 
Ya I'm in boulder. It was flooding pretty good. Our basement has water in it and unfortunately that's where my room is. We've been getting up every couple hours to bail water out of our stairwell and clean the water up. Hopefully the rec is open tomorrow. I'm just thankful we are up on the hill and not near the creek. My friends on the creek lost basically everything. I spent a couple hours at my neighbors house getting water out of their basement but the water was coming in at the same rate
 
House started to flood again. Guy came out to pull the carpet and padding so we don't get mold. Gotta hit the gym tomorrow morning since the rec closed before I could go today
 
joh408 said:
House started to flood again. Guy came out to pull the carpet and padding so we don't get mold. Gotta hit the gym tomorrow morning since the rec closed before I could go today
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Dude how the hell is campus not closed tomorrow. I'm pissed.

If you need a place to store **** I know it's a bit of a ways but I'm living high and dry over here in Denver and could probably swing by your place after class tomorrow. Regardless, I was thinking about how cool it is to have a fellow buff on these forums and we should find a way to benefit from it!
 
Nooshefx said:
That flooding up there is all over the news
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Ya it's been a pretty big flood. So much damage. No one saw it coming. I don't have a room right now due to having to dry out my carpet so hopefully my landlord will fix that.

AdonisBelt said:
Dude how the hell is campus not closed tomorrow. I'm pissed.

If you need a place to store **** I know it's a bit of a ways but I'm living high and dry over here in Denver and could probably swing by your place after class tomorrow. Regardless, I was thinking about how cool it is to have a fellow buff on these forums and we should find a way to benefit from it!
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Ya I have no clue why they are opening campus tomorrow. So many roads are still closed it is ridiculous. I can't even imagine how bad your drive will be tomorrow. It really is cool that you are on here too as a buff. Definitely gotta meet up or something sometime

I moved all of my stuff upstairs so it's all safe
 
After a bit of a lay off I decided not to go for 290. I felt a bit off today as my back is wrecked from sleeping on a couch.
Squat 5x5 @ 285
Bench 5x5 @ 180
Row 5x5 @ 180
 
Man after taking Thursday-Monday off from lifting combined with sleeping on the couch I am sore all over from yesterday's lift. Just gotta get back on the horse hard
 
joh408 said:
Man after taking Thursday-Monday off from lifting combined with sleeping on the couch I am sore all over from yesterday's lift. Just gotta get back on the horse hard
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Don't. Be. A. Pusspad. The longer you are inconsistent the harder it is to get back into gear. Just do some stretches in the morning and you should be find. 5 days off should leave your body refreshed and ready to go for more!
 
AdonisBelt said:
Don't. Be. A. Pusspad. The longer you are inconsistent the harder it is to get back into gear. Just do some stretches in the morning and you should be find. 5 days off should leave your body refreshed and ready to go for more!
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Oh for sure. With the flooding and campus being closed I didn't get a chance to lift on the weekend but I'm back in it now. Don't worry, I ain't bailing on this.
 
Yesterday:
Squat 5x5@290
OHP 5x5@115
Deadlift 3x5@300

Need to go to the actual gym for deadlifts now since I am limited to 300lbs at home. Next week ill be in the gym for deads and squats

Today:
Bench 5x5@185
Row 5x5@185 ss pull ups to failure (7,6,5,5,5,3)
One arm tbar style rows 5x5@90
 
My take on Spicy Pork Bulgogi:
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2 lbs pork tenderloin cut into thin slices
2 jars red chili garlic paste
2 stalks green onions chopped
1 yellow onion chopped
3 cloves garlic crushed
1 jalapeno sliced
2 teaspoons sesame oil
2 teaspoons ginger paste
1/4 cup soy sauce

Marinated for an hour and then cooked in a pan. Should have probably done them on the grill but it still tasted amazing. Served with a cup of brown rice. Got plenty of leftovers too
 
joh408 said:
My take on Spicy Pork Bulgogi:
Invalid Link Removed

2 lbs pork tenderloin cut into thin slices
2 jars red chili garlic paste
2 stalks green onions chopped
1 yellow onion chopped
3 cloves garlic crushed
1 jalapeno sliced
2 teaspoons sesame oil
2 teaspoons ginger paste
1/4 cup soy sauce

Marinated for an hour and then cooked in a pan. Should have probably done them on the grill but it still tasted amazing. Served with a cup of brown rice. Got plenty of leftovers too
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2 jars of red chili garlic paste Jesus that's a lot!
Looks awesome!
 
AdonisBelt said:
2 jars of red chili garlic paste Jesus that's a lot!
Looks awesome!

When you gunna break 300 on that squat?! It's been a while now at 290! It's only 10 more lbs, you should go for it!
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Depending on how my warmup and stretches go tomorrow I will either hit 295 or 300. Probably gonna go for 300 since it is so close. I have hit 300 for 5 before but not for 5 sets. Gonna be tough but I think I got it
 
joh408 said:
Depending on how my warmup and stretches go tomorrow I will either hit 295 or 300. Probably gonna go for 300 since it is so close. I have hit 300 for 5 before but not for 5 sets. Gonna be tough but I think I got it
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Dude if you had enough juice for those deadlifts afterwards you definitely will be able to!
 
295 was good on Saturday. Knocked it out relatively quick.

Today on 300, not so much. I don't know what it was but I got done with 3 sets of 300 feeling pretty good. I thought I had the last 2 sets in the bag but going down on the 4th rep of the 4th set I felt a sharp pain right through the middle of my right knee cap and on my left side near the groin, almost simultaneously. Grinded out that rep and racked it. Still having a bit of pain through my left groin area right now. I'm not sure what it is but I will assess the pain later today. If I don't feel 100% on Wednesday, I am gonna back it down and squat 1-2 times a week instead of 3 at lower weights while there is still pain.
 
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