CLAWS - Training log

CLAWS

CLAWS

CLAWS

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Joined
13 Jun 2005
Posts
1,416
Location
West Midlands
Monday 7th September
SQ - Warm up from empty bar up to 60KG then remaining 4 sets on 60KG
BP - Warm up from empty bar up to 45KG then remaining 4 sets on 45KG

Tuesday 8th September
BR - Warm up from empty bar up to 37.5KG then remaining 4 sets on 37.5KG
OH - Warm up from empty bar up to 25KG then remaining 4 sets on 25KG
Squeezed in 3 x 10 dumbell raises at 10KG:)

Wednesday 9th September
SQ - Warm up from empty bar up to 50KG then remaining 4 sets on 50KG
DL - Warm up from 40KG up to 70KG then remaining set on 70KG

Thursday 10th September
BP – Warm up from empty bar up to 47.5KG then remaining 4 sets on 47.5KG
BR - Warm up from empty bar up to 40KG then remaining 4 sets on 40KG

Friday 11th September (TO DO)
SQ - Warm up from empty bar up to 65KG then remaining 4 sets on 65KG

Saturday 12th September (TO DO)
Taking 18 month old daughter swimming:)
 
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UPDATE:

So I decided not to listen to the SL app on my iphone when it said deload the weight. On Monday I went in and did my workout as detailed above. Everything seemed fine and I felt great since its been two months that I have been out of the gym.

After my workout on Tuesday around 14:00 is when Mondays squats caught up with me. Legs stiff and sore as anything hence on the Wednesday I warmed up to 50KG and then completed my squats on 50KG.

Still feeling the soreness and stiffness today even more so after yesterdays DL's. Just powering through it as best I can. Any tips on minimizing the soreness?
 
This weeks plan -

Monday 14th September

SQ - Warm up from empty bar up to 55KG then remaining 4 sets on 55KG
DL - Warm up from empty bar up to 60KG

Tuesday 15th September

OH - Warm up from empty bar up to 27.5KG then remaining 4 sets on 27.5KG
BP - Warm up from empty bar up to 47.5KG then remaining 4 sets on 47.5KG
Squeezed in 3 x 10 dumbell raises at 10KG 

Wednesday 16th September

SQ - Warm up from empty bar up to 57.5KG then remaining 4 sets on 57.5KG
BR - Warm up from empty bar up to 40KG remaining 4 sets on 40KG

Thursday 17th September

OH - Warm up from empty bar up to 30KG then remaining 4 sets on 30KG

Friday 18th September

SQ - Warm up from empty bar up to 60KG then remaining 4 sets on 60KG
DL - Warm up from empty bar up to 65KG
 
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Hi guys. Just need some advise regarding warming up for each of my workouts. At the moment the warm up is taking up a lot of my time in the gym plus I feel like my muscles are already knackered by the time I get to my target weight.

So my warm ups consist of starting from the empty bar and increasing by 2.5kg until I get to my target weight. This is great when starting out on 5x5 but as things get heavier I'm wondering if I really need to keep going from the empty bar all the way to my target weight?

Would it be better to start at the empty bar then instead of 2.5 increments I increment by 5 instead? This would mean I reach my target weight that little bit quicker but still have a decent enough warm up. What do some of you on 5x5 do?
 
Any particular reason you are going up in 2.5kg for your warmup?

I would just do some squatting, good mornings and RDLs with the empty bar and then rack up the weight in 10/20kg increments.

Your warmup is entirely dependent on what you have to do to get warm and your muscles and joints greased/ready. I go up in 30% increments from the bar to my working weight, but it is entirely up to you and the workout you are going for. A 1RM test might be ramped up quite differently...
 
This weeks workout -

Monday:

SQ - 70KG
OHP - 32.5KG

Tuesday:

BP - 57.5KG
DL - 75KG

Wednesday:

SQ - 72.5KG
BR - 47.5KG

Thursday:

OHP - 35KG

Friday:

SQ - 75KG
DL - 77.5KG

I have changed my squat warm ups to -

2x5 on empty bar
2x5 on 40KG
1x5 on 50KG
1x5 on 60KG
1x5 on 65KG

Worked great so far. By warming up this way I have found that my legs aren't as knackered when I come to my actual work weight. I was dreading the 65KG squat last week but I powered through it.

Only concerns I have are as follows -

  • After doing squats I'm only feeling the soreness on the whole of my quads but nothing on glutes, hams or calves.
  • Also after doing DL's I'm not getting any soreness on my hams at all.

For squats I am using Mehdis videos as guides and also making sure that my knees are not going past my toes (although some of the guys in the gym think this is too old school).

For DL's I am following Mark Rippetoes video on how to position yourself and also taking pointers from Scott Hermans videos on how to lift the weight. Despite this I am not feeling any soreness in my hamstrings or glutes the following day. Think on the DL's I may be dropping my backside a little as I come to lift....
 
Not sure if I'm making this up or whether it's the "correct" way, but I've always done SL 5x5 warm ups as empty bar (or lowest weight that gives you the correct height if lifting off the floor), then 1/2 working weight, then 3/4 working weight.

I'm not suprised you're feeling fatigued before even starting your working weight if you're doing those warm ups! Surely you're doing loooooads of warmup sets?!
 
Hmmmm..... might adjust further then. Maybe my muscles are still getting fatigued and therefore form is not 100% when I get to working weight.

Just finished my sess and got back to my desk. On the squats I wasn't pushing through my heels on the working weight. There was the odd rep where I was but not uniform throughout :(
 
57kg chest press yesterday. Making good progress considering for ages I was stuck on 50kg chest press.

75kg on deads. Hamstrings and glutes reasonably sore. Pretty certain I got the form right on this one :)

Today's workout -

5x5 75kg squat
5x5 47.5kg barbell row
 
Zefan said:
Not sure if I'm making this up or whether it's the "correct" way, but I've always done SL 5x5 warm ups as empty bar (or lowest weight that gives you the correct height if lifting off the floor), then 1/2 working weight, then 3/4 working weight.
Click to expand...

I use the SL App and this is dead on, lower weights it's 2x5 of Empty Bar and 1x3 of half working weight, then as you increase weights later on you also get a 1x3 workout at three quarters working weight.
 
Last week was a great workout week :)

Ended on -

SQ 5x5 75kg
OHP 5x5 32.5kg
DL 1x5 80kg (probably could have done more sets but I've always found DL's to be quite draining)

I paid the extra and unlocked the power pack add on to the SL app as it details warm ups for each compound movement and exactly what plates to use.
 
Morning guys. Been a bit lax with the updates but here is where we are at the moment -

SQ 105KG
BP 70KG
BR 55KG
OHP 40KG
DL 102.5

Looking for some advice now regarding supplements. I have IBS so need to be very careful what I consume in regards to supplements. I cant drink milk but if it can be mixed with Hemp Milk then Ill give it a go.

At the moment my diet is very boring and very basic mainly because this diet helps me keep my IBS in check -

DAY 1
07:00 am 3 x Weetabix in hemp milk (sometimes might have another bowl of 3 at work)
10:00 am breakfast bar
11:00 am gluten free snack biscuits x 4

Between 14:00 and 15:00 2 sandwiches with cooked chicken filling, lettuce, mayo and Nandos lemon and herb sauce
Banana, 2 satsumas

Between 20:00 and 20:30 dinner consisting of 2 or 3 cooked in the bag chicken breasts with broccoli and cauliflower

2-3 pints of water drank throughout the day

DAY 2
07:00 am 3 x Weetabix in hemp milk (sometimes might have another bowl of 3 at work)
10:00 am breakfast bar
11:00 am gluten free snack biscuits x 4

Between 14:00 and 15:00 2 sandwiches with cooked chicken filling, lettuce, mayo and Nandos lemon and herb sauce
Banana, 2 satsumas

Between 20:00 and 20:30 dinner consisting of 2 x lemon and herb dusted basa fillets with broccoli and cauliflower

2-3 pints of water drank throughout the day

I alternate the above throughout the week. Yep a very boring diet indeed but I'm hoping there are others on the forum in the same situation as me with IBS. I really do try my best to avoid junk food and I cant eat any of the following unless I want a 2 hour toilet episode -

Traditional from the shop fish and chips
KFC
Mc D's
Foods containing chillis :(

Chocolate is my biggest Achilles heel so I try and pacify this by having the chocolate Weetabix which does help a lot.

I am looking into supplements because whilst I am getting stronger I am not putting on any mass, in fact the opposite is happening where I have lost a lot of weight.

Any advice very much appreciated :)
 
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