January 24, 2011

Workout Log, 5x5, week 1

Monday (1-17-2011):
squat 185 lb 5x5
bench 155 lb 5x5
barbell row 145 lb 5x5
kettle-bell swings 35 lb 5x15

squat 185 lb 5x5
overhead press 85 lb 5x5
deadlift 275 lb 1x5
chin-ups 11, 7, 5, 4, 4
prone bridges 60s, 60s, 60s

squat 190 lb 5x5
bench 160 lb 5x5
barbell row 150 lb 5x5
kettle-bell swings 40 lb 5x15

Weight (Friday): 183 lb

Notes: Starting again, a little lighter and slower this time.  My elbow is almost 100%, and my new working theory is that -- in addition to the Boring But Big protocol being too much acute stress on the joint -- I may simply have gone too heavy, too soon.  The muscles kept up, but the support tissue didn't.  So, I go slower this time. Also traded out a lot of the assistance exercises for kettle-bell swings on Monday and Saturday.  Just trying it out, since they're supposed to be something akin to cardio with some plyometrics thrown in, sort of like a sprint for your posterior chain.  If you're a worker that sits most of the time --like me -- your posterior chain likely needs the exercise.  Mine also gets plenty on deadlift days, so I probably won't combine those lifts.

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