New growth push
- Thread starter EMW14
- Start date
Decided to do a chest workout today. Not very good results, I'm extremely disappointed. Been a week and a half since my last 300 mg testosterone shot (2x per week). Back to TRT dose, so did 80 mg yesterday. Don't know if that's why my strength was way down or if it's another factor. I just finished up 4 night shifts yesterday morning, so I'm transitioning back to days. That transition fucks up my food schedule, so I was light on calories yesterday.
In any case, I was pretty strong last time, did a decent job with 295 on bench. Today I had to drop back to 285 after the 3rd set.
295
3; 3; 1
285
3; 4
Really bummed about this.
Oddly, I did ok with the 85 lb dumbbells on incline and decline:
Incline
85's
8; 7; 7
Decline
8; 8; 7
Also gor disrupted by a phone call I needed to take between incline sets. That obviously fucked up my rhythm. But it's done.
No time for triceps today, unfortunately.
One more day off tomorrow, so I'll get a workout in of some sort. Then back on day shift Friday and throughbtje weekend.
In any case, I was pretty strong last time, did a decent job with 295 on bench. Today I had to drop back to 285 after the 3rd set.
295
3; 3; 1
285
3; 4
Really bummed about this.
Oddly, I did ok with the 85 lb dumbbells on incline and decline:
Incline
85's
8; 7; 7
Decline
8; 8; 7
Also gor disrupted by a phone call I needed to take between incline sets. That obviously fucked up my rhythm. But it's done.
No time for triceps today, unfortunately.
One more day off tomorrow, so I'll get a workout in of some sort. Then back on day shift Friday and throughbtje weekend.
thudgens96
hiatus
Brother that's one reason I worry more about getting 12-15 reps than staying with the strength game it's always that back and forth struggle for me just like your describing. But get 15 pause for 15 seconds and grab that bitch and get another 15 pause and get another 10 pause and get however many you can. You'll feel it. Now if your training specifically for a power lifting event then I will shut the hell up. So I say great job especially considering the transition stage your going through
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Definitely not training for a power lifting event. This 5x5 routine is tje 1st time I've ever done any kind of powerlifting style training. It seemed like a good way to change things up, track progress and until I hit this 285/295 lb bench press plateau, I'd been making steady forward progress.
Definitely appreciate the input and encouragement, brother!
Definitely appreciate the input and encouragement, brother!
thudgens96
hiatus
Anytime brother I start trying to just go heavy like that I get hurt every time.unless it's legs but still keep the reps as high as I can
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It's funny, my strength hasn't gone down on the squat, deadlift or barbell rows. Just bench. Which has always been my weakest exercise.
Thankfully, I haven't gotten hurt, except for the little minor back tweak recently. I'm planning to stick with this 5x5 program for a while longer and see where it takes me.
Back day today. Been waiting to see how my lower back feels. Felt a little out of sorts this morning but by the time I got around to my workout, I felt like I ought to give it a go. Figured if I'm not feeling it, I'll scrap the deadlifts for today. Fortunately, I felt fine through all my warmup sets amd decided to go for it with 385.
I paid very close attention to my form. I gind that deadlift is an exercise that is so easy to get out of shape. So tempting to let my butt come up first. Do that, and the low back takes the strain instead of the glutes and hams. Especially with heavier weight on the first rep. Hard to get it moving. It would be good to have a training partner for this, someone to keep watch and speak up when tje form begins to suffer. I think that's what happened last time I deadlifted. Today, I know I kept my butt down, my back straight. I did good. No issues.
385
5x5
Not ready to move up yet, though. Gonna stay right here for a while. It's still a challenge.
Weighted pull ups
15 lbs added
5x5
Also still a challenge. Good form, dead hang between reps. Just gonna stick here for another workout or two until I feel stronger with it all the way through.
Barbell rows:
225
5x5
This is another one that's so easy to cheat. Every time I increase the weight, I can tell my form suffers. I'm staying at a given weight until it feels good, I know my form is good and I'm getting all the reps without any "cheat". Almost there, but not quite. Only rested 3 minutes between sets instead of 5.
That's another thing I'm going to start doing, is decrease tje rest between sets instead of increase the weight. When I get the 5x5 with maybe 2 or 2-1/2 minutes rest, then I'll go up.
Threw in a couple sets of lat pulldowns at the end for shits and giggles.
210
6; 6; 6
Time for lunch!
I paid very close attention to my form. I gind that deadlift is an exercise that is so easy to get out of shape. So tempting to let my butt come up first. Do that, and the low back takes the strain instead of the glutes and hams. Especially with heavier weight on the first rep. Hard to get it moving. It would be good to have a training partner for this, someone to keep watch and speak up when tje form begins to suffer. I think that's what happened last time I deadlifted. Today, I know I kept my butt down, my back straight. I did good. No issues.
385
5x5
Not ready to move up yet, though. Gonna stay right here for a while. It's still a challenge.
Weighted pull ups
15 lbs added
5x5
Also still a challenge. Good form, dead hang between reps. Just gonna stick here for another workout or two until I feel stronger with it all the way through.
Barbell rows:
225
5x5
This is another one that's so easy to cheat. Every time I increase the weight, I can tell my form suffers. I'm staying at a given weight until it feels good, I know my form is good and I'm getting all the reps without any "cheat". Almost there, but not quite. Only rested 3 minutes between sets instead of 5.
That's another thing I'm going to start doing, is decrease tje rest between sets instead of increase the weight. When I get the 5x5 with maybe 2 or 2-1/2 minutes rest, then I'll go up.
Threw in a couple sets of lat pulldowns at the end for shits and giggles.
210
6; 6; 6
Time for lunch!
Muscle mechanic
MuscleChemistry Registered Member
Sometimes we gotta cheat to get stronger. It's same thing, like saying a spotter is cheating. As long as your just doing it to get over hump with intention of moving up a little than I would say that's what we all do. I know I do.
An example is I can make my arms grow using 45 lb barbell with 45 plate per side and sort of jerking it. When I do this I can go up to a 45 and two 10's per side. I don't do it for but a few weeks but I build strength in arms on everything and they grow. Arnold gave this example to me. U gotta cheat it a little if u wanna grow
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Yep, I hear ya. I am thinking we both read the same article in Iron Man magazine way back in the late 80's or so in which Arnold was interviewed for an article and talked about "cheating" like you're saying. I totally get it.
However, in the case of deadlifts, it's a different story. If the first part of the move is raising your butt before the barbell leaves the floor, what you're doing isn't going to make you stronger, it's going to get you injured. By doing that, you're taking the hams and glutes out of the movement and replacing them with your lower back flexors. That's not going to get your hams and glutes stronger. That was my point about cheating on deadlifts.
Barbell rows is a little different. What you're talking about applies here. And it's exactly what I'm doing. When I go up in weight on these, I have to cheat a little to complete the movememt. That's fine, but I'll stay at that weight until I can get all all the sets and reps without cheating. That's how I know I've gotten stronger. Reducing rest time is sort of the same thing. The stronger I get, the less rest I need between sets at a given weight.
This way, I'm still making progress but not putting myself at risk of injury. Or at least minimizing the risk of injury.
Another piece I didn't mention in my "log post" is that I didn't use straps today when doing rows or lat pulldowns. This is another indicator of some progress. If I can afford to spend a little extra energy gripping the bar without the help of my straps, and still get the sets/reps when I needed the straps a few workouts ago, then I'm getting stronger.
Muscle mechanic
MuscleChemistry Registered Member
You are absolutely correct same article, and dead lifts and things like that perfect form us needed but in your case a little jerking to get over hump carefully is expected
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thudgens96
hiatus
Very good session brother I would go flippin nuts waiting 5 min between sets. Lol its hard for me to wait 2 min
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Repeated chest day today. Training at work, so bench press was a smith machine session. Since Ibstruggled so much with 295 last time around, I decided to drop back to 285. I got all 5x5, so I guess I haven't gotteb weaker like I thought. 295 is just freakin heavy. Maybe next time I go up to 290.
Smith bench:
285
5x5
Incline db
85
8; 7; 6
Decline db
85
7; 7; 6
I supersetted cable lateral raises with the declines. I'll list the weight used, but it means nothing. The stack has a 4:1 ratio, supposedly. But if I do the math and try to compare to what dumbbells feel like, it still doesn't match up. For example, 60 lbs onbthe 4:1 stack should be equivalent to 15 lb db's. But it feels heavier than that. Maybe it's just because of the constant tension of the cable. I dunno.
Lateral raises
50 x 20
50
20; 20
Reverse flyes (for rear delts) also on the same cable stack
60:
2 x 20
Done! I'm gassed!
Smith bench:
285
5x5
Incline db
85
8; 7; 6
Decline db
85
7; 7; 6
I supersetted cable lateral raises with the declines. I'll list the weight used, but it means nothing. The stack has a 4:1 ratio, supposedly. But if I do the math and try to compare to what dumbbells feel like, it still doesn't match up. For example, 60 lbs onbthe 4:1 stack should be equivalent to 15 lb db's. But it feels heavier than that. Maybe it's just because of the constant tension of the cable. I dunno.
Lateral raises
50 x 20
50
20; 20
Reverse flyes (for rear delts) also on the same cable stack
60:
2 x 20
Done! I'm gassed!
thudgens96
hiatus
Yes 295 is just heavy brother good session I also think the continuous tension has alot to do with it
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I always feel like I got a great shoulder workout when I train shoulders at work with the cable station.
thudgens96
hiatus
You got me thinking. I believe I'm going to hit some cables in the morning for my shoulders need to change things up some
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So get this: I'm at the dinner table after work, my wife at the table with me. I had told her that I finished my day with a good workout, but hadn't yet told her what specifically I trained. She's looking at my shoulders and says, "You train shoulders today?"
Says I, "Why, does it show?"
She: "Um, yeah, a little bit!"
LOL! This is about 2 hours after my wotkout ended. I guess I got a good pump! Lol!
Says I, "Why, does it show?"
She: "Um, yeah, a little bit!"
LOL! This is about 2 hours after my wotkout ended. I guess I got a good pump! Lol!
thudgens96
hiatus
That's cool a compliment from someone that sees you everyday is a big deal
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Did back tonight at the work gym.
Smith machine deadlifts
385
5x5
Chinups - no added weight, I don't have my weighted belt at work, but did them in my work clothes including heavy work boots.
5x5
Smith machine barbell rows
225
5x5
Lat pulldowns
180 x 8
180 x 7
Did all of that in just about 50 minutes. Really shortened rest time between sets, waiting just long enough to catch my breath.
Smith machine deadlifts
385
5x5
Chinups - no added weight, I don't have my weighted belt at work, but did them in my work clothes including heavy work boots.
5x5
Smith machine barbell rows
225
5x5
Lat pulldowns
180 x 8
180 x 7
Did all of that in just about 50 minutes. Really shortened rest time between sets, waiting just long enough to catch my breath.
thudgens96
hiatus
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