mrRuckus' 5x5 madcow/bill starr journal

[Warboss Alex]

Fri Oct 6

BW=193 lbs

Squats
125, 155, 185, 225, 250x3, 187.5x8

Bench
102.5, 135, 155, 185, 207.5 x 3, 155x8

Pendlay Row
95, 115, 135, 135, 160x4, 120x8

Dips (chest)
(BW +35)x8.5, 3, 2 Rest Pause (8.5 cause i got all the way to the top but just BARELY couldn't lock out my elbows. i stayed in that position for a good 5 or 6 seconds struggling to lock out before i started just dropping down. I barely got the 2nd rep on the last part of the rest pause too but i won that struggle at the top )

BB Curls
67.5 x 8,4,3 Rest Pause

The 8 rep set of squats is getting hard! The 3 rep set was actually easier. Good, good.

Accidently screwed up my row numbers. Oh well i actually did MORE work than intended on them and a 4th rep on the 3 rep set.

Okay so i'm back into the groove of things and am just about back to what i was before the break. Time to bust through the previous records.

there ya go, it came back quickly.. now get up to 200lbs!

 

[mrRuckus]

there ya go, it came back quickly.. now get up to 200lbs!

With the amount of cardio i'm trying to do now that would be quite the feat anytime soon.

You'd be proud. I did 30 min of pseudo-HIIT yesterday. I walked 10 min did 10 min of sprints then walked another 10-15 yesterday around noon. i got bored of walking. shrug).

Then in late afternoon I lifted but i don't my logbook with me so i'll post those numbers later. Bench is stuck though. Only got one more rep than friday. Well i guess that's not stuck because at least it's going up. hey.. actually i had raised all the other 4 sets up a few lbs so it's like i increased more than just one rep, right?

Then I did 40 min of incline walking cardio this morning before eating. I vary the treadmill between 2.8 and 3.4 mph and an incline of 6 to 10.

*waves bye to belly*

 

[mrRuckus]

Week 15 (Week 3 after week break)

Tuesday Oct 10, 2006

Squats
135, 160, 190, 230, 250

Bench
102.5, 135, 155, 185, 207.5x4 (+1 rep from last time)

Rows
80, 100, 120, 140, 162.5

Hypers
50x10, 50x10

Decline Situps
46x8, 46x8




Thursday Oct 12, 2006

Squats
135, 160, 190, 190

Press
77.5, 92.5, 107.5, 122.5

Deadlifts
200, 235, 275, 310x4 (+2 reps from last time)

 

[mrRuckus]

Monday Oct 16 2006

Squats
135, 155, 195, 230, 257.5x4

Bench
102.5, 135, 155, 185, 207.5x4 (i felt like i had 5 or 6 in me and i just didn't keep myself stable and had nothing to push from on the 5th rep. sigh.)

Rows
80, 100, 120, 140, 167.5

Ab machine
55x12, 55x10, 55x8


I just had a guy I work with come in my office and say "do you eat anything besides meat" as I sit here eating meatloaf. Haha.

Then he went on to say that for someone who eats so much protein I'm not getting very big. What does he want from me? How fast does he think people grow? This is the same guy who only lowers the bar on the bench half way and never squats or deadlifts and eats just about nothing.

In other news i brought pants to put on at work after my morning cardio (50 min on treadmill)... i wore these jeans last week. Today they're super tight on my legs. My legs don't suddenly look that much bigger to me but in my eyes i'm still the 162 lb guy . Can they grow that fast? Or did those penis pills i bought from my spam really work and that's why my pants are so tight?


Still sittin pretty on 193 lbs even though I'm doing cardio now. I'm getting frustrated that I'm only gaining like 1 rep per workout on things. Except rows - all of a suddenly they're not so hard. Of course next time i go in i'll stink at them.. Seems to be how my body goes...

I think i'm going to have to take in more carbs than I have been. Maybe that's what is affecting my workouts. I've only been taking carbs after workout and some mornings. I'm going to eat some oatmeal in the first meal every day and see how that goes. Just figuring out my body, neh?

I want this stupid belly to go away. Lookin quite good otherwise...

 

[EFFORT]

What are your diet stats, Carbs, Protein, Fat?


I hope your getting at least 400g or protein a day and 300g of carbs (unless ur on a TCD or something) if your not, make those changes and you'll like what happens.

 

[CCKazi007]

Why are you doing the triangle? weight wise I thought that if you wanted to gain mass/strength you should do the 5-6 rep 3 sets thing. But the gains are impressive goodluck!

 

[Throttle]

Just a different program, and it is surely working for him. Click back to the original post in this thread, and read up on the program he's doing. If I understand correctly (and I don't claim to), warm ups are built in, so it's not as different as it looks.

 

[mrRuckus]

What are your diet stats, Carbs, Protein, Fat?

Hmm I don't even know anymore. I just got used to eating the same things (cooked different ways but in same amounts) everyday in whatever order I felt like.

I'm sitting on 400g+ protein a day which is 20 some more than 2/lb body weight.

If I weren't trying to get rid of my belly i don't think i'd have a problem pushing past my current weight. I think recently i cut carbs out a little too much. I just had a big meal of mexican full of carbs as part of a "carb up" day (and chicken and beef!) with a hot little lady friend

I'm getting the majority of my fat from fish oil capsules, flaxseeds, natural peanut butter, olive oil and eggs. And whatever is in beef and chicken and tuna. Do you know how nice it is to just eat a giant spoon of peanut butter as part of a meal when you're on the run?

My almost sole source of carbs lately has been oats and sometimes a banana. Well, gatorade too in my post workout shake.

I have been getting 3400-4000 calories a day. Carbs are no where near 300g/day at the moment. I probably have been getting next to none outside of the spinach and brocolli and trace carbs in other things on non-workout days. But i've been having oatmeal for breakfast (54g carbs) and after my workout (54g carbs) on lifting days. I started taking oatmeal after morning cardio this week.

 

[mrRuckus]

Just a different program, and it is surely working for him. Click back to the original post in this thread, and read up on the program he's doing. If I understand correctly (and I don't claim to), warm ups are built in, so it's not as different as it looks.

Yeah they're built in. I almost think they're too light sometimes. I mean come on a 100 lb bench for warmup? My penis can lift that much.

 

[mrRuckus]

Why are you doing the triangle? weight wise I thought that if you wanted to gain mass/strength you should do the 5-6 rep 3 sets thing. But the gains are impressive goodluck!

Triangle?

There's lots of ways to accomplish the same thing.

 

[mrRuckus]

Wed Oct 18 2006

Press
77.5, 92.5, 107.5, 122.5x4

Deadlifts
205, 237.5, 277.5x3, 312.5x3


Actually went down a rep on the press.

I thought i could give a teeny bump in weight on deadlifts and still get 5. Yeah about that... it wasn't even a good 3.

I thought i was supposed to be able to shoot through my last records after resetting the weights back a bit and taking a break

 

[mrRuckus]

edit: oops ignore this. double posted.

 

[Warboss Alex]

Wed Oct 18 2006

Press
77.5, 92.5, 107.5, 122.5x4

Deadlifts
205, 237.5, 277.5x3, 312.5x3


Actually went down a rep on the press.

I thought i could give a teeny bump in weight on deadlifts and still get 5. Yeah about that... it wasn't even a good 3.

I thought i was supposed to be able to shoot through my last records after resetting the weights back a bit and taking a break

could've just been a bad workout bro.. you'll get it next week; if you don't, make changes.

 

[mrRuckus]

So the past few days i have weighed 195 and 196 (up from 193) I've never weighed that much. I start doing 40-60 min of cardio at least 3 times a week and I gain weight? It's not normal weight fluctuation. My normal weight fluctuation has been 191-194... usually 193. No where near 196.

Man this sh1t drives me crazy. Nothing makes sense anymore!

I'm not sure but glancing in the mirror this morning i think my stomach looked smaller.





I hate the press by the way. Gains are too slow on it and it's annoying and hard and i'm pretty sure my spine is going to snap one day from unintentionally leaning back. Therefore I want to make it my *****. If only it had a face i could beat in. I'd just say to hell with the press and do it on the smith machine (which i'm really good at and increase quickly on since it's so much easier to lift straight up in the air when you're not trying to balance you're entire body standing up) if only i didn't hate the press so much that i refuse to let it defeat me.

My elbow hurt on monday. And my left bicep ached on tuesday. And tuesday i didn't even lift. It was fine monday when i did lift. Stupid bicep. Oh and for some reason when my bicep aches my wrist also hurts. If i put icy hot on the bicep the wrist stops hurting. WTF is that about? Weird ass nervous sytem. Btw i define ache different than "sore." Ache is more like throbbing.


Yeah i'm allowed to blabber on. This is my journal.

I'm not doing rows today just to keep my bicep from being angry. Stupid bicep. I also got rid of the light squats on Wednesday just because I can't keep up. My inner hips get so angry at me squatting so much. Monday and Friday only now.

I really think i'm going to be needing a break from low rep training. I think within a month or two i'm going to go through a cycle of HST then maybe back to 5x5 depending on how that goes. I hope some higher rep training for a handful of months will be kind to my joints. I suck at higher rep ranges anyway. I seem to always be able to up my 3 rep max but i want more than the skinny 18 year old guy in the olympics who can squat 450 but still looks like a twig.



HST goes something like this
3 day weeks
+5-10 lbs or so per workout

deload week
15 rep week
15 rep week
10 rep week
10 rep week
5 rep week
5 rep week
then another 5 rep or a negatives week or something?
then take a week to figure out your new 15 and 10 rep maxes
then take a week off to deload
then go back to the top

this is off the top of my head.


I might even change my 5x5 rep range to like 5-10 (for the final set) instead of 3-5 before i move to HST.

 

[TyTe`EyEs]

Just out of curiosity, how much did you weigh when this thread was started?

 

[mrRuckus]

Just out of curiosity, how much did you weigh when this thread was started?

182.


If you do a search I have another journal not as detailed where i did some warboss type workouts then for whatever reason I went to DC when I shouldn't have. But in that journal from 2005 starting in like august i think i weighed 162 I believe. So 162 to 195 in a bit over a year. 15 or 16 months?

0195
-162
----
33 lbs

And i ate like crap at first. I think that's what really killed me on DC. I had decent protein but not enough calories.

I could've gained a lot more AND kept some fat off... but live and learn, eh?


All i know is that way too many of my clothes don't fit right and i'm scared to spend a bunch of money to buy more because i'll either outgrow them and have around my chest or arms too snug (the problem now with most of my shirts), pant legs too tight even in 'loose fit jeans' or lose some waist size and have my pants sag excessively.

I really meant to post some pictures but my rechargeable batteries for my digicam don't appear to want to charge. I'll see if i can scrounge some up

 

[TyTe`EyEs]

182.


If you do a search I have another journal not as detailed where i did some warboss type workouts then for whatever reason I went to DC when I shouldn't have. But in that journal from 2005 starting in like august i think i weighed 162 I believe. So 162 to 195 in a bit over a year. 15 or 16 months?

0195
-162
----
33 lbs

And i ate like crap at first. I think that's what really killed me on DC. I had decent protein but not enough calories.

I could've gained a lot more AND kept some fat off... but live and learn, eh?


All i know is that way too many of my clothes don't fit right and i'm scared to spend a bunch of money to buy more because i'll either outgrow them and have around my chest or arms too snug (the problem now with most of my shirts), pant legs too tight even in 'loose fit jeans' or lose some waist size and have my pants sag excessively.

I really meant to post some pictures but my rechargeable batteries for my digicam don't appear to want to charge. I'll see if i can scrounge some up

That's a pretty significant gain, bro. I'm at about 160 right now, so you're motivating me to stick with it.

Keep up the good work!

 

[mrRuckus]

Friday Oct 20 2006

Squats
135, 165, 205, 235, 262.5x3

Bench
102.5, 135, 155, 185, 207.5x4 (0 progress. i bring the bar down to my chest then it moves like an inch past that before my spotter saves my b1tch ass)

Bicep starting aching again so no rows.
Ditto on dips



Bad thing about bench is that i'm stuck pretty much right where I was before the break. That's 3 workouts in a row with the same bench numbers. Time to change something.

 

[EFFORT]

Good progress man, i love your dedication. In the future if you ever interested in having me train you i'd def do so...you'd be an easy trainee.

 

[mrRuckus]

Good progress man, i love your dedication. In the future if you ever interested in having me train you i'd def do so...you'd be an easy trainee.

Thanks but I'm not really sure what you (or any trainer) can offer. What's the point of a trainer? I honestly don't know. Don't I have the same access to knowledge as you do? Is what i'm doing so terribly wrong?

I'm not good at not sounding offensive but i don't mean to be at all. I really just don't get it.

thanks for reading my thread