Phatrr's 5x5 Cycle Log

[phatrr]

Week One



Note: doing 4 workouts/week, upper/lower split.

Reading the board: I don't distinguish between dumbbell and barbell work; it's pretty obvious - I'm not that much of a pussy.

Each numbered column covers a week.

The top row shows a grade for each workout. U1 - first upper body workout, and so on. Grades are just a subjective A-F, based only on how I feel at the end.

I've got two poundage goals to hit by the end of this cycle, which will be in 10 weeks or so. 400lb deadlift, 350lb squat: that's the motivational message on the board.

Accessory Work, Week 1
Monday: 1.25 hour fast-paced hike/trail-run, covered about 5 miles.
Tuesday: did some additional rows with Fat Bastard 2-1/2" handles + 70lbs.
Wednesday: not much, got rained out.
Thursday: 6repsx220lbsx30yard sled drags.
Friday: 1 hour moderate pace hike.


Feel free to comment, flame, whatever.

[Yung Wun]

damn. i got a lil book, you got a chartboard lol

[phatrr]

Week Two

Updated pic of my board appears in the first post.

The week went fairly well; I started my back-off/deload week on Friday, pretty much as I originally scheuled. I started this entire cycle with a couple weeks of 15's, then a couple weeks of 10's, before moving to the high-effort 5x5's. It's been six weeks, it's time.

I'll deload keeping the weight pretty high but cut volume drastically (pretty much what the board shows for the second upper body workout of week 2).

I'm hoping to add in some accessory work (some arms, more cardio, grip work, stretching, maybe some neck work), focus on form, get video shot of my squat and deadlift so that I can realize how badly my form has decayed.

I'm kinda looking forward to it. Should be a nice break.

Accessory Work

Didn't do much last week. Did one or two cardio sessions; but I was just wiped out by the time I finished lifting, and really needed some recovery time. Got hit with insomnia as well; I only slept an average of 4 hr/night.

[phatrr]

Week 3: What a week

Definitely ended up with a back-off week. Just lifted here and there, tried to keep the weight up.

Shot some vid of me squatting. Wow. I'm ****ed, and not in a good way.

My back problems run waaaayyyy deeper than I was thinking. To make a long story short, I realized that no way did I want to get above the weights I was pushing without dramatically improving form.

So, I gots me a powerlifting coach to work through this shit with me. He basically told me to stop the 5x5's for a week, focus on stretching, hit just a couple exercises to work on imbalances, and find an ART practitioner in my area to evaluate/treat me.

So...this sucks, but I'm glad that I'm dealing with it proactively rather than ending up injured early in this comeback.

I'd highly recommend that everybody shoots video of themselves and reviews it with a critical eye.

[littlelouie]

love the board idea bro!!!

[phatrr]

Originally Posted by littlelouie

love the board idea bro!!!

Thanks - there are advantages to working out in the garage. I get to see the board whenever I leave/enter the house. Helps me remember what's important.

[phatrr]

Quick update.

I'm still backed off quite a bit, and doing a lot of stretching and working on my "upper cross" imbalance. I'm not happy with this, but...it gets better.

Went to see an ART (http://www.activerelease.com) practitioner yesterday. He evaluated my conditions, and then said that it was possible I ruptured a disc at some point. So, I got a couple series of x-rays done right away, and I'll get the results on Monday.

The guy seems good, he works with NFL players, powerlifters, tri-geeks, and strongman competitors. He said that as long as my spinal column was intact, we'd be able to completely correct most of my issues, but that it would take months of weekly visits.

So right now I'm just waitin' until Monday.