5x5 journey to incredible strength

[rustilldown]

Wendlers 531 mesocycle 1 day2

Military press
95x15 wu
135x5
145x5
155x8
Assistance
Smith machine military
3 sets 90 lbsx 30 reps

Side lateral static holds
4 sets just to torch side delts

3 sets upright rows
60lbs x 12

Done

 

[rustilldown]

Mesocycle week 1 day 3
Squats
135x12
185x12 (warm ups)
225x5
275x5
315x5( went easy si joints feeling real good)

Leg curls
Leg extensions
Back extensions ss abs ( window washers)

 

[miked8c]

How come you weren't feeling the max reps on 315?

 

[rustilldown]

How come you weren't feeling the max reps on 315?

I'm being cautious as my si joints have been pretty messed up since a snowboarding wipeout almost a year ago. But they are finally becoming good again and if I go past the point of comfort I cheat and seem to re injur them everytime . I know I could 1 rep a 405 pretty cleanly ,
But just scared to you know?? Wanna build up correctly without injury

 

[rustilldown]

Mesocycle week 1 day workout 4
Bench was taken so decided to go for 5x5 incline dumbbells.. Glad I did
50x15
70x5 (wu)
80x5
85x5
90x8
Assistance
Hammer strength dip machine
180x15
180x15
225x10
225x8

Tricep rope downs
4 sets
Cable flys 4 sets (35 per arm)
Flat Bench opened up
1 set 225 x 5

 

[rustilldown]

Today was just upper body assistance

Rear delt cable crossovers
Duel handle cable pull downs
Side delt massacre
Bicep blast
Shrugs of destruction ( 120 lb dbells for 12 drop set 80xfailure drop set 50x failure into a long static hold.

 

[rustilldown]

With the new year just around the corner it's time to set some new goals. Been working religiously to fix my sore and stiff si joint which i feel is nearly there. I'm looking at working my way up to the 405x5 squat 465x5 deadlift and 315x5 bench. All while remaining relatively lean.
Big goals for me and I will reach them. With that said... I will update tonight

 

[rustilldown]

Well I had an early Xmas dinner last night and I really over did it. But it was delicious

Today in the am 20 min fasted cardio

Pm 10 min bike warm up
Front squat
135x12x10
225x5x5x5 ( pretty easy)

Incline bench
135x12
185x5
190x5
205x5
215x5
225x4 ( fuck I wanted 5.. Good clean reps too !)

Tricep work and bicep work just to finish out the workout.
10 min bike cool down and ab twists

Felt good to move some heavier iron. Really good

 

[Evan Tipps]

Good job bud

 

[rustilldown]

Good job bud

Thx Evan! Felt real good