Beyond being a beginner - Getting serious with a 5x5 Linear Program - ABCbodybuilding

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  #1  
Old 12-17-2008, 03:52 AM
plagana plagana is offline
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Location: Southington, CT
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Default Beyond being a beginner - Getting serious with a 5x5 Linear Program

Thought if I started posting a journal it might help motivate me to keep going with my progress.

A little bit about me -

As of February of this year it had been about 15 years since I had done any form of physical activity or exercise. I was 270 pounds, had high blood pressure, and almost no energy. On top of all this, I have a condition called Ankylosing Spondylitis, an autoimmune condition that is a chronic, painful, degenerative inflammatory arthritis primarily affecting spine and sacroiliac joints, causing eventual fusion of the spine. Iím putting this in the journal so if anyone else has this condition and does weight lifting, Iíd love to hear how it is either helping or, hopefully not, hurting them.

I have a 3 and a 6 year old boy, and I found I couldnít do the things with them a father should be able to do, and I was starting to really worry Iíd end up in a wheelchair or have a heart attack and not be there for my boys. That is when I decided to join a gym and get healthy again, and even though my doctors said I shouldnít be lifting heavy weights and should stick with light cardio or aquatic exercise, I did my own research and found there were no studies to back this up and was just their opinion. I figured as long as I kept good form and didnít do any jerking type motions, strengthening my core muscles that support my spine could only be a good thing.

So I hit the gym and got serious about nutrition. I was on a mission and I went from being weak and 270 pounds to getting down as low as 225. Iím no longer doing a 2000 calorie diet since I want to start adding some serious mass, so Iím up to 230 now, and am in my second week of Bill Starrís 5x5 - Linear Program.

This program is based on weekly linear progress. You take your current 5 rep maxes (5RM) and work up to them systematically by increasing weights in steady increments over 3-4 weeks. You then hit your current 5RM on lifts and continue these incremental increases week to week which pushes you further and further out making new personal records (PRs) every week until you stall on the majority of your lifts.

My next post will be the start of my Journal.
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Fighting and winning (sort of) a battle with Ankylosing Spondylitis - I have pain . . . But pain does not have me.

230 lbs. | Bench: 295 | Squat: 315 | Deadlift: 365
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  #2  
Old 12-17-2008, 04:07 AM
plagana plagana is offline
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Default Week 2 - Day 1

Week 2 Ė Day 1

Squats
5x145
5x170
5x195
5x220
5x245

Bench
5x145
5x170
5x195
5x220
5x245

Pendlay Rows
5x135
5x155
5x175
5x195

Assistance Exercises
2 sets weighted Hypers
2 sets decline situps
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Fighting and winning (sort of) a battle with Ankylosing Spondylitis - I have pain . . . But pain does not have me.

230 lbs. | Bench: 295 | Squat: 315 | Deadlift: 365
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  #3  
Old 12-17-2008, 03:19 PM
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Quote:
Originally Posted by plagana View Post
I have a 3 and a 6 year old boy, and I found I couldn’t do the things with them a father should be able to do, and I was starting to really worry I’d end up in a wheelchair or have a heart attack and not be there for my boys.
This is definitely great motivation. I will enjoy following along. I am a father or 4 and 8 year old boys myself!
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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Old 12-19-2008, 04:46 AM
plagana plagana is offline
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Default Week 2 - Workout 2

Tough getting to the gym since I have a wicked head cold - but once I got there actually had a good workout . . .

The deadlifts were leaving my back a little sore so I recorded the last set with my cell phone, and if I can figure out how to post a video I may post it to the Hardcore Training Forum and let the experts here analyze my form. Could just be I need to strengthen my back.


Squats - Light Day
5x145
5x170
5x195
5x195

Incline Bench
5x136
5x156
5x175
5x195

Deadlifts
5x176
5x205
5x230
5x255

Assistance:
3 sets of situps
3 sets close grip lat pulldowns
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Fighting and winning (sort of) a battle with Ankylosing Spondylitis - I have pain . . . But pain does not have me.

230 lbs. | Bench: 295 | Squat: 315 | Deadlift: 365
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  #5  
Old 12-19-2008, 04:48 AM
plagana plagana is offline
plagana should change his/her status!
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Quote:
Originally Posted by Commander View Post
This is definitely great motivation. I will enjoy following along. I am a father or 4 and 8 year old boys myself!
Isn't being a dad cool - makes you stop and think about what is really important sometimes . . .
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Fighting and winning (sort of) a battle with Ankylosing Spondylitis - I have pain . . . But pain does not have me.

230 lbs. | Bench: 295 | Squat: 315 | Deadlift: 365
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  #6  
Old 12-20-2008, 07:36 PM
plagana plagana is offline
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Sick as heck today and made the tough decision to get some rest and not work out. Throat hurts so much I can't swallow so most of my protein is going to be from shakes.
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Fighting and winning (sort of) a battle with Ankylosing Spondylitis - I have pain . . . But pain does not have me.

230 lbs. | Bench: 295 | Squat: 315 | Deadlift: 365
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  #7  
Old 12-22-2008, 09:01 PM
plagana plagana is offline
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Still not feeling the best but decided to get back to the gym today. Didn't have a lot of energy but got through the workout ok.

Week 3 Ė Workout 1

Squats
5x150
5x175
5x200
5x225
5x250

Bench
5x150
5x175
5x200
5x225
5x250

Pendlay Rows
5x135
5x145
5x160
5x180
5x200

No assistance work today - working out not feeling good was hard enough
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Fighting and winning (sort of) a battle with Ankylosing Spondylitis - I have pain . . . But pain does not have me.

230 lbs. | Bench: 295 | Squat: 315 | Deadlift: 365
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