Author Topic: Rebuilding one day at a time  (Read 188879 times)

Online Get-n-fit

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Re: Rebuilding one day at a time
« Reply #285 on: November 20, 2014, 03:56:47 PM »
Congrats on the pr's!!
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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #286 on: November 20, 2014, 03:57:31 PM »
Thanks! Felt good to finally beat that weight on sets.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline BLK00TJ

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Re: Rebuilding one day at a time
« Reply #287 on: November 20, 2014, 08:25:21 PM »
Congrats on the PR!!

I know some folks say your BORs should be similar to your bench, but I've never seen a big bencher come close on them.  I know I'm nowhere near what I use for bench.

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #288 on: November 20, 2014, 09:31:54 PM »
Congrats on the PR!!

I know some folks say your BORs should be similar to your bench, but I've never seen a big bencher come close on them.  I know I'm nowhere near what I use for bench.

Thanks!

You know, now that you mention it I haven't heard or read of rows being overly close to bench. I hear a lot of people saying it but the evidence doesn't seem to point that way.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Little Tim

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Re: Rebuilding one day at a time
« Reply #289 on: November 20, 2014, 10:12:40 PM »
Not to derail this journal, but the way I view things is that the back is supported by the bench on a Benchpress,  therefore an equally balanced upper body would be an equal amount of weight on a chest supported row.

Only reason I bring this up is my lower back is the "weakest link " to BOR, but could you imagine  doing benchpresses on a hyper setup?  Your abs (opposite of the lower back ) would be a greatly limiting factor. 

Just my 2 cents.

Offline peacesells

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Re: Rebuilding one day at a time
« Reply #290 on: November 20, 2014, 11:33:44 PM »
5x5 squats is no joke.  Grats on your PR's.

I agree with Little Tim.  Bench is a supported lift and BOR's are not.  No way you'll equalize those 2 lifts.  That being said if you are putting up 200 I think your row can be a lot closer to 160.

Offline Cali

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Re: Rebuilding one day at a time
« Reply #291 on: November 21, 2014, 01:07:03 AM »
Congrats on the PR!
I'm glad to see your squat is catching up to your other lifts. Seeing the difference in how much you bench and how much you squat caught me off-guard, but no worries- it seems to be catching up real quick!
EVERYTHING you put in your body matters IF you want to reach your maximum potential.

Online sakustoms

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Re: Rebuilding one day at a time
« Reply #292 on: November 21, 2014, 06:53:35 AM »
Congrats on the PR's, especially the 10lb jump on bench. That's no joke.  8)
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #293 on: November 21, 2014, 07:49:33 AM »
Not to derail this journal, but the way I view things is that the back is supported by the bench on a Benchpress,  therefore an equally balanced upper body would be an equal amount of weight on a chest supported row.

Only reason I bring this up is my lower back is the "weakest link " to BOR, but could you imagine  doing benchpresses on a hyper setup?  Your abs (opposite of the lower back ) would be a greatly limiting factor. 

Just my 2 cents.

Maybe it's not BOR, could be people mean something like chest supported rows…hadn't really thought that through.

5x5 squats is no joke.  Grats on your PR's.

I agree with Little Tim.  Bench is a supported lift and BOR's are not.  No way you'll equalize those 2 lifts.  That being said if you are putting up 200 I think your row can be a lot closer to 160.

^^^guess it would be more fair to compare two opposite supported lifts.

Congrats on the PR!
I'm glad to see your squat is catching up to your other lifts. Seeing the difference in how much you bench and how much you squat caught me off-guard, but no worries- it seems to be catching up real quick!

Thanks. Legacy of not doing a whole lot of leg stuff when younger. At least not any compound lifts like squats or DL.

Congrats on the PR's, especially the 10lb jump on bench. That's no joke.  8)

Thanks Eric!  Felt good. Finally getting back to where I should be on bench and still have plenty of room to increase 5lbs per week on bench. Based on how it felt I know I could have done 215 5x5 but might have struggled with 220. This way it gives me a few more weeks to strengthen.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ljimd

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Re: Rebuilding one day at a time
« Reply #294 on: November 21, 2014, 03:49:35 PM »
Lotsa good work in here piper. PR's are always nice.

5x5 is tuff stuff.

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #295 on: November 22, 2014, 03:39:55 PM »
Sat Nov 22, 2014

SL5x5

Workout B
Sq
OHP
DL

Squats
Warm up
BWx10
BBx10
95x5
135x3
145x3

Working set
165x5x1

OHP
Warm up
45x20
65x10
85x3

Working sets
95x5x5

DL
Warm up
135x10
155x5
175x3
195x3

Working sets
215x5x5

Since it was a Saturday and I wasn't rushed also threw in:

Wide grip lat pulldowns
80x15
110x10
120x10
140x5
140x5
100x12
100x12

I like working out on Saturdays when I have more time to really get moving.
Weighs felt good today.

I do wish I had two full days off from lifting before I hit 175 5x5 on squats for Monday but…oh well, I'll get them done.

Thinking about taking a deload week. It's been a straight 8 or more weeks of working out now without a break and my body is feeling it.
Problem is, there is no deload in SL5x5 and I'm not sure what to do.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Cali

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Re: Rebuilding one day at a time
« Reply #296 on: November 22, 2014, 03:59:57 PM »
You deload when you fail 3x, according to the plan.
However, Mehdi also says not to worry about going to the gym if you go on a vacation for a little while, so there's some conflicting messages. A deload should be more than fine, you deserve it.
EVERYTHING you put in your body matters IF you want to reach your maximum potential.

Offline Little Tim

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Re: Rebuilding one day at a time
« Reply #297 on: November 22, 2014, 10:24:36 PM »
Stick with the principles,  just maybe cut back the poundages by 20% for a week then bounce back where you left off. The only deload the program calls for is more of a reset then ramping back up to blow through a plateau. So theoretically, taking a principle of the programming from Wendler's 5/3/1, where you keep the same movements and just go a little lighter for a week to recover and maintain longevity, wouldn't be a bad thing.

I  followed SL 5x5 for a good 3 months almost religiously, and probably would've benefitted from a "lighter" week when I was encountering new heavier territory.  I believe I was squatting  235# 5x5 3x/week. It got the better of me eventually.


Offline piperdown

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Re: Rebuilding one day at a time
« Reply #298 on: November 24, 2014, 03:31:08 PM »
Mon Nov 24, 2014

SL5x5

Workout A
Sq
BP
Rows

Squats
Warm up
BWx10
BBx10
95x5
135x5
155x3

Working set
175x5x5 <--pr I got it but it wasn't pretty...

BP
Warm up
BBx20x2
135x10
155x3
175x3
195x1

Working sets
205x5x5

Rows
Warm up
BBx10x2
65x10
95x5

Working sets
125x5x5

I know squats are a grinder, I get that, but today, damn, was it ever a grinders grinder.
Thought I had hit record on my phone for the last set but apparently not. I can tell you though, I was leaning forward and had knees coming in on the last two sets if I didn't concentrate on sitting back and keeping knees out.

Rushed on bench because I was running out of time after spending so much time on squats. Cut the rest on working sets with BP to 1 min. Barely had time to get the rows done. That's the downside to lifting over lunch. I may get to the point I get the my workout in two sessions. Get through one over lunch and then hit the commercial gym in the evening.

Overall, rather pleased with today.

« Last Edit: November 24, 2014, 03:41:17 PM by piperdown »
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline BLK00TJ

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Re: Rebuilding one day at a time
« Reply #299 on: November 24, 2014, 05:09:36 PM »
Good job, Eric.  Eventually, those grinders become warmups.