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Go Heavy or Go Home - 165 raw PL Journal


#1

My name is Luis, and I've been lifting for almost four months now. I intend to compete raw at 165. I'm around 160 at the moment, bulking to 180 or so and then cutting to be a bigger/stronger 165. I've just finished 15 weeks of Starting Strength and my current bests are 255x5/180x5/320x5. I am now running my first cycle of Bill Starr's intermediate 5x5.


#2

Yesterday's workout, which was my first day of 5x5. I missed the first heavy day of 5x5 because I was still doing SS on Monday. That was the day when I stalled for the final time before coming off the program.

Wednesday, November 23, 2011
Day 50 - Light day

foam rolling
dynamic stretching

Squat w/o belt or sleeves
45x2x5
120x1x5
145x1x5
175x1x5
175x1x5

Overhead Press
45x2x5
65x1x5
75x1x5
90x1x5
100x1x5

Deadlift w/o belt
155x5
190x5
220x5
250x5

Weighted Ab work
3 circuits (45 reps total)
15x1x5
15x1x5
15x1x5

BB curl
75x3x5

Rear Delt Flyes
15x3x10

Notes
First day of intermediate 5x5. Weighed in at 161. Lost 2 lbs in the past few days. I was expecting this since I haven't felt like eating much lately, but my diet is back on track today. Squats and pulls were cake, although I need to remember to hold the deadlift longer at the top of the concentric. Presses weren't bad either and I was very pleased with the way those went, as my pressing has been shit as of late. Rear delts got a pretty big pump from the RD flyes, and my abs were killing me after using a 15 lb DB. Weighted ab work is definitely > bodyweight ab work. Gonna start taking my core work a bit more serious. Overall easy/fun workout.


#3

What are your goal lifts? total?


#4

Short term goals within the next few months are 315x5/225x5/405x5. Long term goals, total elite or as close to it as possible. I go by USAPL standards. http://usapowerlifting.com/lifterscorner/ipfclass.shtml


#5

Cool. If you ever need any help, guidance, critique, etc., there are tons of strong, knowledgeable, and experienced people in the PL forum that will be more than willing to help.


#6

Friday, November 25, 2011
Day 51 - Medium day

foam rolling
dynamic stretching

Squat w/ sleeves, no belt
45x2x5
120x1x5
145x1x5
175x1x5
205x1x5
240x1x3
175x1x8

Bench Press
45x2x5
85x1x5
105x1x5
125x1x5
145x1x5
170x1x3
125x1x8

Rows
70x1x5
85x1x5
100x1x5
120x1x5
140x1x3
100x1x8

Weighted Ab work
3 circuits (45 reps total)
15x1x5
15x1x5
15x1x5

Tricep Extension
25x3x8

Dips
BW+5x3x5

Notes
Triceps feeling blasted. Took the weighted dips very light seeing as it was my first time doing them in a looong time. Got a little light headed on my 175x8 squat set, but apart from that, nothing was an issue today. All bench sets were done paused.


#7

Were you holding your breath any?


#8

Yeah, I'm sure that's the case. I wasn't exhaling properly. It'll be better next time.


#9

Your breathing doesn't have to be technically sound or anything like that, but pausing briefly to take a breath is never a bad thing.


#10

haha, man our Friday session was dag'gon almost identical... Good work.


#11

Monday, November 28, 2011
Day 52 - Heavy day

foam rolling
dynamic stretching

Squat w/ sleeves, no belt
45x2x5
120x1x5
150x1x5
180x1x5
210x1x5
240x1x5

Bench Press
45x2x5
85x1x5
105x1x5
130x1x5
150x1x5
170x1x5

Rows
45x2x5
70x1x5
90x1x5
105x1x5
125x1x5
145x1x5

Weighted Ab work
3 circuits (45 reps total)
15x1x5
15x1x5
15x1x5
BW Leg raises 3x5

DB curl
30x1x10
30x1x8

Pull Ups
BWx4x6

Notes
Forgot to do hypers. Squats felt pretty good, bar speed was faster than usual. Bench felt heavier than Friday for some reason, most likely due to my unusual set up. I tried doing weighted pull ups and couldn't, so I'm just going to work on bodyweight pull ups while increasing volume until I can add weight.


#12

Nice man, how long have you been on 5x5?


#13

I am now on week 3 of it, so not long at all. So far so good, I am just worried about stalling out too early on some of my lifts, so I started ultra conservative on most of them-- we will see!


#14

Damn your squat is way ahead of mine, that's awesome. If you start feeling like shit relatively soon, you can always move on to advanced 5x5 and then maybe some sheiko or 5/3/1 type stuff.


#15

Wednesday, November 30, 2011
Day 53 -

foam rolling
dynamic stretching

Squat w/ sleeves, no belt
45x2x5
100x1x5
155x1x3
205x1x2
260x3x5

Overhead Press
45x2x5
65x1x5
75x1x5
90x1x5
100x1x5

Deadlift
160x1x5
190x1x5
225x1x5
260x1x5

Weighted Ab work
3 circuits (45 reps total)
20x1x5
20x1x5
20x1x5

Rear Delt Flyes
15x3x10

Notes
Pulled a groin squatting today. Won't be doing squats or pulls for a while. I intend to do SS styled squats while doing madcows for everything else, because I feel that although my presses stalled on SS, my squat is still fine. Gonna RICE it a shit ton, probably become a curl bro and just bench and do seated presses while my groin heals up.


#16

Vamshi is in.
Leaving that other place since most of the goons are gone.

Sucks to hear about that groin... maybe leg press?

Subbed.

Is Ka0s here too?


#17

Thanks man, glad to have you. I don't think I'll be leg pressing, I wouldn't want to irritate it and then tear something. He's going to be making an account later.


#18

Your boy SH here. Nice log so far. I'm in.


#19

Doing this for my pull ups. Lifting in a couple of hours, will log afterward.

Max Pull-ups: 10

Week 1 ? 4 x 60%
60% x 10 reps = 6 reps, so perform 4 sets of 6 reps.
Week 2 ? 5 x 60%
Week 3 ? 6 x 60%
Week 4 ? 4 x 70%
Week 5 ? 5 x 70%
Week 6 ? 6 x 70%
Week 7 ? 4 x 80%
Week 8 ? 5 x 80%
Week 9 ? 6 x 80%
Week 10 ? Max


#20

Monday, December 5, 2011
Day 54 - Heavy Day

foam rolling
dynamic stretching

Bench Press
45x2x5
90x1x5
110x1x5
130x1x5
155x1x5
175x1x5

Pendlay Rows
45x2x5
70x1x5
90x1x5
105x1x5
125x1x5
140x1x5

Weighted Ab work
3 circuits (45 reps total)
20x1x5
20x1x5
20x1x5

Pull-Ups
BWx5x6

Ghetto GHR
BWx2x8
BWx1x6

DB Curls
20x3x10

Notes
Didn't lift Friday due to being extremely sick. I was vomiting for the better half of the day and just felt like my head was going to implode. I barely ate over the weekend. Bench felt extremely heavy, and I grinded out the last rep for ages. Tried squatting just the bar, but 3 reps in my groin was not agreeing, so I just gave up on those. I'll try again next week. Never did a GHR before, so I took a video to check out my form. I could've straightened out my torso and legs more.