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Week six of Strength Training 5x5 Stronglifts .com

Monday, September 16, 2013

This is an update from blog “Learning the use of the Safety Squat Bar (SSB)”. The SSB has been a challenge for my squat efforts. Last Friday (Sept. 13) I was at the end of week five of a 12-week program; workouts on Mon, Wed, and Fri.

Of the 15-workouts accomplished thus far, Friday the 13th was only my 7th attempt with the use of the SSB. I got carried away; the prior Wed my max squat weight was 121 pounds so I decided to best my effort & go for 146 pounds. My control of the bar was good but I had to settle for 3 sets of 5 repetitions (3x5x146) as I ran out of gas and could not make the last two sets.

So the start of Week 6 – Saturday, September 14, 2013; 30-minutes Cardio before Breakfast; rested the remainder of the day & Sunday as back tensed up from Fridays Squats – won’t be doing 146 again until I work up to it. Considering progressing at 5 Lb. increments after reaching 126. That SSB is a challenge.

Monday, September 16, 2013; Squat 2x5x66lb, 1x3x86, 1x3x106, 1x5x116, 5x5x126 (Volume 51 reps for 4,708 pounds); 55-Degree Bench Press (OH) 2x5x45, 2x5x65, 3x3x85, (Volume 35-reps @ 1,865 Pounds); Deadlifts 2x5x135, 1x5x185, 1x5x205, 1x5x225 (Volume 30-Reps @ 4,425 Pounds). Total Volume 116 Reps for 10,998 Pounds).

The end result - Good workout; back was still a little tense from Friday’s squats so I dropped my Squat volume down by 1,266 Lbs. No sense in blowing out my lumbar spine. On the OH’s my right shoulder (replaced) gave me a twinge on reaching 85 pounds on the first set of 1x3x85; did not chance going for four and the set was curtailed. However I pressed on for an additional 2x3x85. Getting to 225 on my DL’s felt good; DL’s are my strong suit; arthritic hands will eventually have me using wrist hooks. Have a good lift, Earl

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Member Comments About This Blog Post
    Always good to listen to what your body is telling you particularly when strength training. Sounds like you are making great progress!

    1735 days ago
    Sounds like the better way to go -- increasing in the 5 lb. increments.

    Wow! I am surprised to learn you have a shoulder replacement! Surprised that's compatible with weight lifting!

    Thanks for sharing our knowledge.
    1735 days ago
  • TEDYBEAR2838
    It's always good to push yourself to new limits
    but do it wisely & slowly. Don't hurt yourself.

    1735 days ago
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