abears 5X5 journal part 1

LOADING WEEK 4 - WORKOUT 3

3:11PM - 4:06PM

squats 1x5

45x5x2 95x5 135x5 155x5 185x5 210x5

bench press 5x5

warmup 45x5 85x5 105x3

120x5 120x5 120x5 120x5 120x5

bent over rows 5x5

warmup 45x5 85x5 100x3

115x5 115x5 115x5 115x5 115x5
 
LOADING WEEK 5 - WORKOUT 1

6:09PM - 7:02PM

squats 5x5

warmup 45x5x2 95x5 135x3 155x3

190x5 190x5 190x5 190x5 190x5

bench press 1x5

45x5 95x5 110x5 120x5 135x5 150x5

bent over rows

45x5 65x5 85x5 95x5 115x5 130x5
 
LOADING WEEK 5 - WORKOUT 2

6:10PM - 7:20PM

squats 5x5 85% of monday

warmup 45x5x2 95x5 115x5 135x3

160x5 160x5 160x5 160x5 160x5

deadlifts 5x5

warmup 45x5 95x3 115x3 135x3

160x5 160x5 160x1 160x1

overhead press 5x5

warmup 65x5 85x3

110x5 110x5 110x5 110x5 110x5

chins

bwx3 bwx3 bwx3 bwx3 bwx2

need to do something about my deadlifts. my form completely broke down tonight. stopped before i injured myself.
 
i'm having trouble holding my form for more than one rep. i think its because i'm not keeping form when lowering the bar, which is then putting me in a bad position for the following reps. i think this is happening because my back isnt strong enough.

some ppl have told me to work on some good mornings and some hypers. others have told me to set the bar at my knee level and work on that part of the movement. i was also told to just lighten up the load and try to nail my form.

i'd love to hear from you. i'm not giving up on this movement!! :mad:
 
If you had a vid or could take one that would really help. If the eccentric portion is giving you trouble, you might be lowering it a bit to slow. Typically, I just let the weight drop. If you really try and control the bar on the way down and it's a heavy lift, you're going to really tax yourself out and that's not what you're looking for.

Give yourself a few seconds or so to recover before pulling the bar again.

The reverse hypers and good mornings is great advice. I'd even say cable pullthroughs might serve you better.

I was kinda curious at what point in hte lift you're having trouble-below knee, at knee, above knee?
 
abear, you got some excellence advice there with the good mornings. have you also tried alternating grips between hands? for example, one palm faces you and the other doesnt? that helps me lift A LOT more, just gotta switch it up between reps.

good luck bub
 
evolution said:
If you had a vid or could take one that would really help. If the eccentric portion is giving you trouble, you might be lowering it a bit to slow. Typically, I just let the weight drop. If you really try and control the bar on the way down and it's a heavy lift, you're going to really tax yourself out and that's not what you're looking for.

Give yourself a few seconds or so to recover before pulling the bar again.

The reverse hypers and good mornings is great advice. I'd even say cable pullthroughs might serve you better.

I was kinda curious at what point in hte lift you're having trouble-below knee, at knee, above knee?
Click to expand...
man i know, i know, i know. if i could take a video and put it up that would take care of it right there. i'm gonna have to invest in something like that in the future

i think you hit on something about lowering the bar too slow. i'm so concerned about keeping form that i'm doing just that. i'd have to say i feel the most trouble in the lift above the knee. i'm having this real bad tendency when i lower the bar to bend my knees first.

cable pull-thrus sound good. i can handle that, i have a low-pulley attachement.
 
WOLVERINE said:
abear, you got some excellence advice there with the good mornings. have you also tried alternating grips between hands? for example, one palm faces you and the other doesnt? that helps me lift A LOT more, just gotta switch it up between reps.

good luck bub
Click to expand...
thanks buddy. :)
 
abear said:
i think you hit on something about lowering the bar too slow. i'm so concerned about keeping form that i'm doing just that. i'd have to say i feel the most trouble in the lift above the knee. i'm having this real bad tendency when i lower the bar to bend my knees first.

cable pull-thrus sound good. i can handle that, i have a low-pulley attachement.
Click to expand...

It sounds like your hamstrings and/or glutes might need some extra work. I'd focus on doing a bent knee cable pullthrough and see if that helps and if you can, throw in a few sets of glute-ham raises.
 
LOADING WEEK 5 - WORKOUT 3

3:10pm - 4:03pm

squats 1x5

45x5x2 95x5 135x5 160x5 190x5 215x5

bench press 5x5

warmup 45x5 85x5 105x5

130x5 130x5 130x5 130x5 130x5

bent over rows 5x5

warmup 45x5 85x5 100x5

120x5 120x5 120x5 120x5 120x5

the loading is now done. next week i drop this workout and do workout one (squats, bench, row) and workout two (squats, deads, overhead, chins). instead of 5x5 it will now be 3x3. next week i keep the weight the same as last week, no increases. then week 7 the weight starts going up.

also next week i will start working in the suggestions from evolution and from others concerning my deadlift problems.

the totals i did this week will be my goals to beat when i run this again next month. now i have something to shoot for and to hopefully beat. :)
 
DELOAD WEEK 6 - WORKOUT 1

3:09PM - 3:58PM

squats 3x3

warmup 45x5x2 95x5 135x3 155x3

190x3 190x3 190x3

bench press 3x3

warmup 45x5 85x5 110x5

130x3 130x3 130x3

bent over rows 3x3

warmup 45x5 85x5 100x5

120x3 120x3 120x3

this was actually easy. i'm gonna increase squats and bench by 10 pounds and rows by 5 pounds for next week. i should be able to get this workout back on monday next week also. i got messed up when i had jury duty last month.
 
DELOAD WEEK 6 - WORKOUT 2

6:10PM - 6:54PM

squats 3x3 85% of workout 1

warmup 45x5x2 95x5 115x5 135x3

160x3 160x3 160x3

good mornings

45x5 65x5 95x5x2

deadlifts (set bar right below knees)

45x5 65x5

overhead press 3x3

warmup 45x5 65x5 85x5

110x3 110x3 110x3

chins

bwx3 bwx3 bwx3

i've come to realization that my lower back just isnt there, pretty much. just that little bit of good mornings and partial deads floored me. oh well, its gonna be a long journey.
 
abear said:
DELOAD WEEK 6 - WORKOUT 2

6:10PM - 6:54PM

squats 3x3 85% of workout 1

warmup 45x5x2 95x5 115x5 135x3

160x3 160x3 160x3

good mornings

45x5 65x5 95x5x2

deadlifts (set bar right below knees)

45x5 65x5

overhead press 3x3

warmup 45x5 65x5 85x5

110x3 110x3 110x3

chins

bwx3 bwx3 bwx3

i've come to realization that my lower back just isnt there, pretty much. just that little bit of good mornings and partial deads floored me. oh well, its gonna be a long journey.
Click to expand...

I like your choices of movements; I think your program is really well put together. Be careful with your back--putting heavy rack pulls after good mornings and squats can be really really taxing...so just remember to keep constant check of your form.
 
thanks for the heads up.

i've decided just to forget about the weight on the bar for awhile and work on my form. even at work, when i pick something up off the floor i get into position and deadlift it up. which is what we're supposed to do of course but i wouldnt. thats what i did back in october with squats. it was form, form, form. that made a big difference, i hope it will again. :)
 
DELOAD WEEK 7 - WORKOUT 1

6:08PM - 6:51PM

squats 3x3

warmup 45x5x2 95x5 135x3 155x3

200x3 200x3 200x3

bench row 3x3

warmup 45x5 85x5 110x5

140x3 140x3 140x3

bent over row 3x3

warmup 45x5 85x5 100x5

125x3 125x3 125x3

add 10lbs to squats and bench and 5lbs to rows next week
 
Yeah abear. Way to go. Do it!

Anyway I was wondering for deadlifts, I heard its pointless to start from the ground. I see you start from the knees. Which way do you think I'd be better off?
 
Going strong there, abear! With deadlifts, if there's one thing I've learnt over three years of training, it's that form is always the #1 important thing, with weight coming far away as the #2, so I think your decision would be a wise one. Another thing is to intentionally cheat or make the movement less mechanically demanding to get more weight moving, but for other times, it's wise to give most of your attention to form. And to Champr's question, I'd go as far down as possible without the form starting to break, just as with squats. I definitely don't agree with starting from the floor being pointless.
 
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