No Country for Weak Men

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Texas Red
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No Country for Weak Men

Post by Texas Red » Tue Nov 12, 2013 2:30 am

Stats:
Age: 32
Height: 6'1"
Weight: ~265 lbs.

Intro:
I'm working through Bill Starr's 5x5 before I move on to 5/3/1. I'm starting slow with squats and deadlifts due to a past injury. My goal is to improve strength in compound lifts while improving athleticism, and also to trim body fat.

Other notes:
- Unless otherwise specified, all lifts are performed raw (no wraps, no belt)

- One of the reasons I've joined IGX is because of the incredibly knowledgeable users floating around here. I'm an absolute amateur/novice who's learned everything through books and the internet (I went to a tiny AA school with no football or strength program), so please don't hesitate to lay advice/constructive criticism on this log. Thanks for any forthcoming guidance.
Last edited by Texas Red on Tue Nov 12, 2013 2:44 am, edited 1 time in total.

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Texas Red
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Re: No Country for Weak Men

Post by Texas Red » Tue Nov 12, 2013 2:39 am

11/11

Warm-up:
Jumping Rope for 5 minutes
Stretching for 5 minutes

Squats:
125x5
155x5
185x5
215x5
245x5 (Good & Easy)

Bench:
115x5
140x5
170x5
195x5
225x5

Row (w/ Fat Gripz):
75x5
95x5
115x5
130x5
150x5

Pullups:
3 good reps; 7 assisted/jumping (supinated)
10 assisted (pronated)
10 jumping with isometric pauses (supinated)
10 assisted (pronated)

Ring Dips:
1 rep; 9 assisted
10 assisted

Ring Pushups (Decline):
15
10

Curls:
65x12 (Fat Gripz)
75x8
75x6

Wrist Rollers:
3 sets to failure

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Texas Red
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Re: No Country for Weak Men

Post by Texas Red » Thu Nov 14, 2013 3:03 am

11/13

Warmup:
5 minutes of jumping rope
5 minutes of stretching

Front Squat: (Hadn't done these in a while, felt weird as hell)
135x3
185x3
185x3
185x3
185x3 (Form went to shit near the end, had to switch to California grip)

Press:
85x5
100x5
120x5
135x5 (Terrible last week; tonight it was smooth as gravy)

Deadlift: (All were double overhand)
155x5
190x5
225x5
250x5 (It's light, but form was solid, and there was no pain in my posterior. Focused on keeping my back up)

Front Barbell raises: (Steady with brief pause at eye level)
50x12
50x12
50x12

Lateral DB raises:
15x25
15x20
15x18 (Form was atrocious at the close)

Finish/Cooldown:
Ab work
5 minutes of stretching

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Texas Red
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Re: No Country for Weak Men

Post by Texas Red » Sat Nov 16, 2013 7:01 am

11/16

Warm-up:
Jumping Rope for 5 minutes
Stretching for 5 minutes

Squats:
125x5
155x5
185x5 (Took a break for extra stretching, as shoulders were stiff - consequences of lifting late at night?)
215x5
250x3 (Good depth, felt great)

Bench:
115x5
140x5
170x5
195x5
230x3

Row (w/ Fat Gripz):
75x5
95x5
115x5
130x5
150x3

Pullups:
4 good reps; 6 assisted/jumping (supinated)
3 good reps; 7 assisted/jumping (supinated)
10 assisted (pronated)
10 assisted (pronated)

Dips: (Ring Dips were dogshit on Monday, so I'm hitting straight bars; moderate depth to avoid tweaking shoulders)
8 reps
7 reps

Ring Pushups (Decline):
12
9

Curls: (Fat Gripz)
70x12
75x10
75x8

Wrist Rollers:
2 sets to failure (cramped up in second set, called it a night)

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nafod
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Re: No Country for Weak Men

Post by nafod » Sat Nov 16, 2013 3:47 pm

Dips: (Ring Dips were dogshit on Monday, so I'm hitting straight bars; moderate depth to avoid tweaking shoulders)
8 reps
7 reps
They are so much harder than bars, but so much more shoulder friendly too.

I like to do static holds in the up position on them. A minute is surprisingly hard, especially if you turn your hands so the rings are parallel to your sides. Fun in an odd way too. it will help develop the stabilizers that are killing your ring dips.
Don’t believe everything you think.

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Texas Red
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Re: No Country for Weak Men

Post by Texas Red » Sat Nov 16, 2013 9:02 pm

nafod wrote:
I like to do static holds in the up position on them. A minute is surprisingly hard, especially if you turn your hands so the rings are parallel to your sides. Fun in an odd way too. it will help develop the stabilizers that are killing your ring dips.
Cool. I figured I'd work in the bar dips as my strength improved (and lost weight). I'll practice the static holds in the meantime (figure I can do them going in and out of the garage), while re-attempting the full dips each week.

I completely agree about the shoulders, too - I've fucked up them up doing weighted dips (on straight bars) more times than I'd care to recall. A few years back I actually did ring dips with relative consistency, and pain was minimal, certainly nothing that disrupted training.

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Texas Red
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Re: No Country for Weak Men

Post by Texas Red » Wed Nov 20, 2013 3:11 am

11/19

Note:
Running behind this week, so my first workout was shifted to Tuesday. It was shitty and slow, but I got the core movements done.

Warm-up:
Jumping Rope for 5 minutes
Stretching for 5 minutes

Squats:
125x5
155x5
185x5
215x5 (Felt sluggish as hell)
250x5 (Good form, a minor tweak in back, but nothing else)

Bench:
115x5
140x5
170x5
195x5
230x5 (Clean and fast)

Row (w/ Fat Gripz):
75x5
95x5
115x5
130x5
150x5

Pullups:
5 good reps; 5 assisted/jumping (supinated)
3 good reps; 7 assisted/jumping (supinated)
10 assisted (pronated)
10 assisted (pronated)

Dips: (straight bars; also practiced static holds on rings)
9 reps
7 reps

Ring Pushups (Decline):
13
8

I was fried at this point, so remaining assistance work was scrapped/postponed.

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Texas Red
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Re: No Country for Weak Men

Post by Texas Red » Wed Dec 04, 2013 2:52 am

Note about the past two weeks:
Got sick and then was out of town, so training in the past two weeks was limited to calisthenic circuits. However, I felt fresh going into the lifts tonight.

12/03

Warm-up:
Jumping Rope for 5 minutes
Stretching for 5 minutes

Squats:
135x5
185x5
225x5
255x5 (A touch shaky in the past two reps, but otherwise solid)

Bench:
135x5
185x5
205x5
235x5 (Felt flat, but the weight moved at expected speed)

Row (w/ Fat Gripz):
95x5
115x5
135x5
155x5

Pullups:
5 good reps; 5 assisted/jumping (supinated)
1 good reps; 9 assisted/jumping (supinated)
10 assisted (pronated)
10 assisted (pronated)

Dips: (straight bars; also practiced static holds on rings)
7 reps
10 reps (assisted)

Ring Pushups (Decline):
12
11

Curls: (Fat Gripz)
75x10
75x8
75x6

Wrist Rollers:
3 sets to failure

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Texas Red
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Re: No Country for Weak Men

Post by Texas Red » Sat Dec 07, 2013 12:52 am

12/06

Warm-up:
Jumping Rope for 2 minutes
Stretching for 10 minutes (It's cold outside)

Squats:
130x5
160x5
190x5
225x5
260x3
275x1
315x1 (wore belt; stalled a tad on rebound, otherwise a solid lift)

Bench:
120x5
160x5
190x5
205x5
245x3
275x1 (Very easy)
305x1 (Had to make a war cry on the way up, but I got it)

Row (w/ Fat Gripz):
80x5
95x5
115x5
135x5
160x3

Pullups: (They were dogshit tonight; need to lose weight!)
3 good reps; 7 assisted/jumping (pronated)
10 assisted (pronated)

Ring Rows:
10
10

Dips:
9
7

Ring Pushups (Decline):
15
10

Curls:(Fat Gripz)
80x10
80x8
80x6

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Texas Red
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Re: No Country for Weak Men

Post by Texas Red » Tue Dec 17, 2013 12:43 am

Note about last week:
Was out of town, so training in the past week was limited to calisthenic circuits.

12/16

Warm-up:
Jumping Rope for 5 minutes
Stretching for 5 minutes

Squats:
135x5
185x5
225x5
255x5

Bench:
135x5
185x5
205x5
235x5

Row (w/ Fat Gripz):
95x5
115x5
135x5
155x5

Pullups:
6 good reps; 4 assisted/jumping (supinated)
3 good reps; 7 assisted/jumping (supinated)

Ring Rows:
8
8

Dips: (straight bars; also practiced static holds on rings)
11 reps
9 reps

Ring Pushups (Decline):
15
8

Curls: (Fat Gripz)
80x10
80x8
80x6

Wrist Rollers:
2 sets to failure

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