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the.gladiator1987's 12 week 5x5 log

the.gladiator1987

the.gladiator1987

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Ok just started the 5x5 monday.

****big_bk i like your routine I just have always wanted to try this routine and it seems like post cycle would be the best time for it. Ill do your routine at the end of this program!


Monday

squat - 141x5, 177x5, 212x5, 247x5, 283x5
bench - 120x5, 150x5, 180x5, 210x5, 240x5
rows - 80x5, 100x5, 122x5, 142x5, 162x5
hanging leg raises - 0lb x 20, 0lb x 10
****supersetted****
weighted decline situps - 15lb x 15, 35lb x 15

Wednesday

squat - 141x5, 177x5, 212x5, 212x5
standing bb military - 90x5, 108x5, 126x5, 145x5
deadlift - 182x5, 220x5, 255x5, 292x5
pullups - 0lb x 11, 0lb x 7, 0lb x 6



Couple questions

1) Does the first rep of the standing bb military count? The one when you hang clean it then press it up, and start your liftwith your arms extended overhead. The rep to get it overhead does that one count?

2) This other trainer whos bigger said it is not neccessary to have 1lb chains on the sided of my lifts to get the odd numbered lifts like 177lbs, 141lbs, etc. Isnt it good to microload?

3) He also said it wasnt neccessary to scrape your shins on deadlifts. Im going to post a video of my deadlifts later tonight but i always red that was good because you are keeping the bar close to your body. I like the blood anyway, i fuckin hate when he thinks he knows all this shit. he also told me i shouldnt start women out on db's because its too hard for them.

Thanks in advance bros!
 
the.gladiator1987 said:
Ok just started the 5x5 monday.

****big_bk i like your routine I just have always wanted to try this routine and it seems like post cycle would be the best time for it. Ill do your routine at the end of this program!


Monday

squat - 141x5, 177x5, 212x5, 247x5, 283x5
bench - 120x5, 150x5, 180x5, 210x5, 240x5
rows - 80x5, 100x5, 122x5, 142x5, 162x5
hanging leg raises - 0lb x 20, 0lb x 10
****supersetted****
weighted decline situps - 15lb x 15, 35lb x 15

Wednesday

squat - 141x5, 177x5, 212x5, 212x5
standing bb military - 90x5, 108x5, 126x5, 145x5
deadlift - 182x5, 220x5, 255x5, 292x5
pullups - 0lb x 11, 0lb x 7, 0lb x 6



Couple questions

1) Does the first rep of the standing bb military count? The one when you hang clean it then press it up, and start your liftwith your arms extended overhead. The rep to get it overhead does that one count?Yes

2) This other trainer whos bigger said it is not neccessary to have 1lb chains on the sided of my lifts to get the odd numbered lifts like 177lbs, 141lbs, etc. Isnt it good to microload? Yes, but not too critical until you get up near your max and can't make the 5 pound jump
3) He also said it wasnt neccessary to scrape your shins on deadlifts. Im going to post a video of my deadlifts later tonight but i always red that was good because you are keeping the bar close to your body. I like the blood anyway, i fuckin hate when he thinks he knows all this shit. he also told me i shouldnt start women out on db's because its too hard for them. No it shouldn't be necessary to bleed. Yes its good to keep the bar close to your body. Find the happy medium. I always come away with a few scrapes. The skin on your tibia will adapt.

Thanks in advance bros!
Click to expand...

see above
 
Hey with your shin scraping, this is what worked for me: try to decrease the angle between your shin and foot.

I used to deadlift with my shins nearly perpendicular to the floor and tore the hell out of them. I played around with my form to try and minimize it and found the best way is to squat down more. You still keep the bar close to your shins. Also, keep in mind people have different limb/torso lengths, so some people are just SOL when it comes to scraping shins.

On your warmups, play with it a little bit, just make sure you maintain proper form.

EDIT: just saw your deadlift video. That's how I used to deadlift. Lowering your hips like someone said should automatically decrease the angle in the ankle.
 
week 1 Day 3

squat - 140x5, 175x5, 210x5, 245x5, 285x3, 210x8
bench - 120x5, 150x5, 180x5, 210x5, 245x3, 180x8
row - 80x5, 100x5, 120x5, 140x5, 160x3, 120x8
dips - 45x10, 90x10, 145x4
bb curls - 85x10, 95x10, 105x5
tricep extension - 80x8, 90x8, 100x8

good ass workout! I know im gonna love this program. Quick question, my squats on 285x3 seemed heavy, like the 3rd one was pretty fuckin heavy. Not sure if i should drop the squat weight down a little? Since my form improved and my ass is going all the way down now instead of just parralel. Anyway should i just try the weight next week and see if i get it and dont lower it until i cant do all the reps the program calls for?

Thanks!
 
I assume your doing the linear version right? Well do you think you can do that same weight for 5 reps on Monday? I think you overshot your squat weight since this is the first week. It should be a breeze. No lift should give you problems until at least the 4th week. IMO I say try for it on Monday. If you can't, drop it down 2-3 weeks.
 
oso0960 said:
I assume your doing the linear version right? Well do you think you can do that same weight for 5 reps on Monday? I think you overshot your squat weight since this is the first week. It should be a breeze. No lift should give you problems until at least the 4th week. IMO I say try for it on Monday. If you can't, drop it down 2-3 weeks.
Click to expand...


Sounds good. Yea they were pretty hard, well see Monday. Everything else was pretty much a breeze. I really think its because I am going a lot deeper on my squats now so my max probably went down 20lbs
 
full squat is a different animal. You won't be able o do as much and I say drop it down so you don't get frustrated right off the bat. Its supposed to be easy to start. It'll catch up with you.

I say this comparing your recent squat vid with the 315 one you posted a while back. Your recent squats are full depth and are much better.
 
artificialaspirations said:
full squat is a different animal. You won't be able o do as much and I say drop it down so you don't get frustrated right off the bat. Its supposed to be easy to start. It'll catch up with you.

I say this comparing your recent squat vid with the 315 one you posted a while back. Your recent squats are full depth and are much better.
Click to expand...


Yea I dropped it down so the weight i just did will be done at week 4 because it felt pretty close to my max. I put my max as 285x4.

Thanks for the comment, I might as well go all the way down and start lighter, idk why I didnt before.
\
I work out today week 2, day 1 or 4
 
Week 2 Day 1

Squat - 135x5, 165x5, 200x5, 230x5, 260x5
Bench - 135x5, 155x5, 185x5, 215x5, 245x5
Row - 80x5, 100x5, 120x5, 140x5, 160x5
Hanging leg raises - 5lb x 10, 0lb x 10
****supersetted****
weighted decline situps - 35lb x 15, 45lb x 12


Squats were kinda hard. I probably could have gotten 7 or 8 reps total and I stopped at 5. Does that seem about right?

Also think I might feel a little weaker since I squatted 3x last week and they werent as low as it was suppose, it was heavier than it was supposed to be last week. Idk if i should drop even lower, I might skip wednesdays squat workout and let them fully heal for fridays triple.
 
I think you dropped it back perfectly.

IMO I don't think you should drop wednesday's squat. I never did well when I dropped a squat workout. If your legs are sore, you'll get over it. Wednesday will actually help soreness. If you're mentally shot from last week, you aren't. Your last week isn't enough to drop you into overreaching. If you're worried about stalling early, don't. I'm sure your other lifts will stall before it. I don't think I've ever stalled on squats/deadlifts before stalling out on OHP/bench/row.
 
oso0960 said:
I think you dropped it back perfectly.

IMO I don't think you should drop wednesday's squat. I never did well when I dropped a squat workout. If your legs are sore, you'll get over it. Wednesday will actually help soreness. If you're mentally shot from last week, you aren't. Your last week isn't enough to drop you into overreaching. If you're worried about stalling early, don't. I'm sure your other lifts will stall before it. I don't think I've ever stalled on squats/deadlifts before stalling out on OHP/bench/row.
Click to expand...



Yea I dont think Ill drop it. I went running yesterday on cement so my tendons under my calves are sore as hell that might be a reason i feel like shit too. Ill see how I feel this week, everything is all good so far.
 
Week 2 Day 2

Squat - 135x5, 165x5, 200x5, 200x5
Military - 90x5, 110x5, 125x5, 145x5
Deadlift - 190x5, 225x5, 260x5, 300x5
Pullups - 0lb x 11, 0lb x 7, 0lb x 6

Quick question. Can the Military Press be Standing Behind the neck?

Also, my deadlift seemed WAY harder after I tried lowering my hips more. I think that would make my max go way down from what I had put for the program. Heres a video of my squats for 300x5, but I really think I should drop it down and learn perfect form. Let me know what you guys think thanks

YouTube - Deadlift 300lbx5
 
Can;t really tell if you are locking those out or not. Looks like you are getting deeper which is good just need to work on the timing of the movement and the lockout.
 
Big_BK said:
Can;t really tell if you are locking those out or not. Looks like you are getting deeper which is good just need to work on the timing of the movement and the lockout.
Click to expand...


ok next week ill record them again, is there a certain angle that would allow you to see the lockout? Are you referring to my legs locking out straight at the top of the movement?
 
Your legs always lockout on the DL, it looks like your back isint. Watch some powerlifters deadlift and you will see waht im talking about, it looks like you are still a little bent over at the end of the movement. Also, looks like the bar is way to far ahead of you. You want it to be touching your shins when you start the lift.
 
Big_BK said:
Your legs always lockout on the DL, it looks like your back isint. Watch some powerlifters deadlift and you will see waht im talking about, it looks like you are still a little bent over at the end of the movement. Also, looks like the bar is way to far ahead of you. You want it to be touching your shins when you start the lift.
Click to expand...


OH ok, I'll make sure I go all the way locked out next time.

I might need to lower the weight to have better form. When i keep my hips low it makes my weight seem 5x heavier
 
How far away is the bar from your body? It looks like it doesn't touch your shins especially during the first rep. Attempt to have the barbell touch your body at all times on the way up. It looks like it sometimes sways toward you as if it were not already touching your body. Don't worry about tearing up your shins the first time. Torn up shins are better than having a F ed up back. It should climb up the shins, up the knee, then once you clear the knees, thrust your hips forward. Sometimes the bar will bring your shorts up with it...to give you an example of how close that bar needs to be to your body.

Yeah you are not locking out completely. Don't over exaggerate the lockout, but stand up straight as if you were just standing there without the barbell.

EDIT: lol, looks like BK beat me to it.
 
oso0960 said:
How far away is the bar from your body? It looks like it doesn't touch your shins especially during the first rep. Attempt to have the barbell touch your body at all times on the way up. It looks like it sometimes sways toward you as if it were not already touching your body. Don't worry about tearing up your shins the first time. Torn up shins are better than having a F ed up back. It should climb up the shins, up the knee, then once you clear the knees, thrust your hips forward. Sometimes the bar will bring your shorts up with it...to give you an example of how close that bar needs to be to your body.

Yeah you are not locking out completely. Don't over exaggerate the lockout, but stand up straight as if you were just standing there without the barbell.

EDIT: lol, looks like BK beat me to it.
Click to expand...


thx for the response. One question tho, the very start of the pull, Is you whole body supposed to go up? It seems like i use my hips and then when it gets past my kness i straighten out and thrust my hipds forward. BUt on other people it looks like the position they start in carries the weight up and then the hips thrust forward. You get what im talking about?
 
The initial break off the ground should be with your legs. Kinda like those stupid signs in warehouses that say lift with your legs save your back.
 
the.gladiator1987 said:
thx for the response. One question tho, the very start of the pull, Is you whole body supposed to go up? It seems like i use my hips and then when it gets past my kness i straighten out and thrust my hipds forward. BUt on other people it looks like the position they start in carries the weight up and then the hips thrust forward. You get what im talking about?
Click to expand...

I don't think I understand your questions. Maybe this will answer them though: Your whole body does move up from the start. The majority of the movement from the ground to the knees is the extension of your knees. Not all movement from the ground to the knees is the knees extending, just the majority is. maybe 65/35 ratio of knee extension/hips moving forward. Then from the knees to lock out, it changes to maybe 65/35. Your knees should not lock out until the end of the movement, and neither should your back/hips, it's just the majority of what's happening.

I think you might be over analyzing it. I think your form looks great from the floor to lockout about when you use your hips vs. knee extension. The only things you really need to work on is getting that bar as close to your body as possible and locking out. I'm a believer that the more you do it, the better you'll get because your body will find the most efficient way at doing it. It should feel natural. Here's a tip too: after you pass your knees, squeeze your ass as if you're pinching something between them, it will definitely help with thrusting well and completely lol.

One last thing, IMO, if it's uncomfortable for you to squat down too much, then don't. You gotta remember everybody has different limb lengths, flexibility limits, etc. There's always some leeway. If I remember correctly, your first video wasn't a SLDL.
 
oso0960 said:
I don't think I understand your questions. Maybe this will answer them though: Your whole body does move up from the start. The majority of the movement from the ground to the knees is the extension of your knees. Not all movement from the ground to the knees is the knees extending, just the majority is. maybe 65/35 ratio of knee extension/hips moving forward. Then from the knees to lock out, it changes to maybe 65/35. Your knees should not lock out until the end of the movement, and neither should your back/hips, it's just the majority of what's happening.

I think you might be over analyzing it. I think your form looks great from the floor to lockout about when you use your hips vs. knee extension. The only things you really need to work on is getting that bar as close to your body as possible and locking out. I'm a believer that the more you do it, the better you'll get because your body will find the most efficient way at doing it. It should feel natural. Here's a tip too: after you pass your knees, squeeze your ass as if you're pinching something between them, it will definitely help with thrusting well and completely lol.

One last thing, IMO, if it's uncomfortable for you to squat down too much, then don't. You gotta remember everybody has different limb lengths, flexibility limits, etc. There's always some leeway. If I remember correctly, your first video wasn't a SLDL.
Click to expand...


Thats what I needed to hear. Me trying to get my hips as low as possible just made the whole lift different. If my form looks pretty good already, Ill just work on keeping it close and locking out at top more.

Thx for clarifying the squatting down too much then dont. I think I might be tight because I never stretch.
 
Week 2 Day 3 of 5x5 Program

Squat - 135x5, 165x5, 200x5, 230x5, 270x3, 200x8
Bench - 135x5, 155x5, 185x5, 215x5, 255x3, 185x8
Row - 80x5, 100x5, 120x5, 140x5, 165x3, 120x8
Weighted Dips - 45lb x 10, 90lb x 10, 145lb x 6 <-------- PR!
BB Curls - 75x10, 90x10, 105x6 <-------PR!
Tricep Pulldown - 80x8, 95x8, 110x7 <------PR!



Super sick workout today. Felt fuckin strong as hell. I know Im still not up to my maxes but I definetly feel like I will get hella stronger on this program.

First day of taking Jack3d also, and I love it. I think the only reason my weighted dips w/ 145lbs went up from 4 to 6 reps is because of Jack3d. I talked to some store manager at a nutrition shop and he said Jack3d is all caffeine. I personally like it a lot though, I did 2 scoops.

I will post videos of my lifts today. I dropped the squat weight down (285 to 270 for my 3 rep max) but Im glad I did because it felt like I could do 5 more. 285 was too much for the 1st week

I cant wait for weeks 5-12! If I stall, I read that you try it again at the same weight for 3 weeks and if you still dont get the reps you drop it down so your current 5RM is 4 weeks ahead, right?
 
the.gladiator1987 said:
Week 2 Day 3 of 5x5 Program

Squat - 135x5, 165x5, 200x5, 230x5, 270x3, 200x8
Bench - 135x5, 155x5, 185x5, 215x5, 255x3, 185x8
Row - 80x5, 100x5, 120x5, 140x5, 165x3, 120x8
Weighted Dips - 45lb x 10, 90lb x 10, 145lb x 6 <-------- PR!
BB Curls - 75x10, 90x10, 105x6 <-------PR!
Tricep Pulldown - 80x8, 95x8, 110x7 <------PR!



Super sick workout today. Felt fuckin strong as hell. I know Im still not up to my maxes but I definetly feel like I will get hella stronger on this program.

First day of taking Jack3d also, and I love it. I think the only reason my weighted dips w/ 145lbs went up from 4 to 6 reps is because of Jack3d. I talked to some store manager at a nutrition shop and he said Jack3d is all caffeine. I personally like it a lot though, I did 2 scoops.

I will post videos of my lifts today. I dropped the squat weight down (285 to 270 for my 3 rep max) but Im glad I did because it felt like I could do 5 more. 285 was too much for the 1st week

I cant wait for weeks 5-12! If I stall, I read that you try it again at the same weight for 3 weeks and if you still dont get the reps you drop it down so your current 5RM is 4 weeks ahead, right?
Click to expand...

Nice PRs bro!!!

How are you rowing? Pendlay??? Rows from the floor are becoming my favorite lift. You need to get stronger on them. You should be handling at least 225 for 5 imo. If not more. They will really carryover to your DL numbers too. At least they do for me.
 
SouthernLord said:
Nice PRs bro!!!

How are you rowing? Pendlay??? Rows from the floor are becoming my favorite lift. You need to get stronger on them. You should be handling at least 225 for 5 imo. If not more. They will really carryover to your DL numbers too. At least they do for me.
Click to expand...


Thanks bro! Yea I was stoked, come critique my lifts tonight when I post the videos, ill post them in this thread.

Pendlay just means you do each rep from the floor instead of all in a row in the air right? I just make the weightas touch the floor then explode back up. My lats suck, I look like I can do 20+ pullups but I can only do 11. And I have never done rows so I know they will get up there quickly.

so 225x5 is a good weight for weighing 190? Ill try and get to that, at week 12 of the 5x5 it has me doing 205x5 and 210x3 so Im pretty sure I will get that since I just started doing them.
 
the.gladiator1987 said:
Thanks bro! Yea I was stoked, come critique my lifts tonight when I post the videos, ill post them in this thread.

Pendlay just means you do each rep from the floor instead of all in a row in the air right? I just make the weightas touch the floor then explode back up. My lats suck, I look like I can do 20+ pullups but I can only do 11. And I have never done rows so I know they will get up there quickly.

so 225x5 is a good weight for weighing 190? Ill try and get to that, at week 12 of the 5x5 it has me doing 205x5 and 210x3 so Im pretty sure I will get that since I just started doing them.
Click to expand...

You should be deloading each rep on the floor. No bouncing. Do your Dls like this too. DLing like this will be harder at first, but before long you will get really strong off of the floor.

Your rows and bench should be close to equal. At least mine are. I have a weak bench though....
 
SouthernLord said:
You should be deloading each rep on the floor. No bouncing. Do your Dls like this too. DLing like this will be harder at first, but before long you will get really strong off of the floor.

Your rows and bench should be close to equal. At least mine are. I have a weak bench though....
Click to expand...


Damn, ok I already do my DL's like that ill start doing the rows like that.

Shit well my bench is higher probably because ive been doing bench for 5 years and rows for 1 month lol. I cant wait for my rows to explode! So my weak rowing weight explains my non-existent lats...
 
the.gladiator1987 said:
Damn, ok I already do my DL's like that ill start doing the rows like that.

Shit well my bench is higher probably because ive been doing bench for 5 years and rows for 1 month lol. I cant wait for my rows to explode! So my weak rowing weight explains my non-existent lats...
Click to expand...

Just keep plugging away bro. Adding 10 pounds to your row every a month is 120 pounds in a year. That sounds realistic :)

When the weights get heavy on the rows you will have to deload every rep. My eccentric is basically a controlled free fall. Similar to the eccentric of a DL. The concentric portion of the lift should be done as fast as possible while still maintaining good form.
 
SouthernLord said:
Just keep plugging away bro. Adding 10 pounds to your row every a month is 120 pounds in a year. That sounds realistic :)

When the weights get heavy on the rows you will have to deload every rep. My eccentric is basically a controlled free fall. Similar to the eccentric of a DL. The concentric portion of the lift should be done as fast as possible while still maintaining good form.
Click to expand...


Damn 120lbs sounds fuckin amazing!!!

Ok so I can take a little time between reps?
 
the.gladiator1987 said:
Damn 120lbs sounds fuckin amazing!!!

Ok so I can take a little time between reps?
Click to expand...

I might take a couple of breaths between the heavy reps. I never let go of the bar though.

Now would be a good time to learn to hook grip too. You'll thank me in a year when you have the strongest grip of anyone you know.
 
SouthernLord said:
I might take a couple of breaths between the heavy reps. I never let go of the bar though.

Now would be a good time to learn to hook grip too. You'll thank me in a year when you have the strongest grip of anyone you know.
Click to expand...


OK cool, so when youre takin the breaths the bar is on the ground right? i know im overanalysing lol jus wanna make sure

Ill def look hook grip, I want the strongest fuckin grip around
 
the.gladiator1987 said:
OK so what would be best for my triceps besides tricep pulldowns? Im thinking reverse grip bench since close grip kills my joints
Click to expand...

I wouldn't add too much more tricep volume with all the pressing plus the dips. You will run into joint/tendon problems toward the end of the program with too much accessory volume imo.

I like rolling extension or pullover extensions.

Never mind the chains. This is the motion I am referring to. It will fry your tris. Could bother your elbows though.....

 
SouthernLord said:
I wouldn't add too much more tricep volume with all the pressing plus the dips. You will run into joint/tendon problems toward the end of the program with too much accessory volume imo.

I like rolling extension or pullover extensions.

Never mind the chains. This is the motion I am referring to. It will fry your tris. Could bother your elbows though.....

Click to expand...


Well the program calls for tricep pulldowns on friday, but i dont really like that exercise for triceps. I really need bigger tris anyway.

What about DB skullcrushers? My elbows hurt with the EZ bar
 
Extensions are bomb but you should add some kind of press for triceps once a week as well. 2-3 sets of CG after you bench is enough. Or you can do high pin press if you need help with your lockout:
Pin press
(of course shirt isn't neccessary)
 
fortunatesun said:
Extensions are bomb but you should add some kind of press for triceps once a week as well. 2-3 sets of CG after you bench is enough. Or you can do high pin press if you need help with your lockout:
Pin press
(of course shirt isn't neccessary)
Click to expand...


Nice. I think ill do close grip bench. If that starts to aggravate my wrists I think I will switch it with reverse grip bench. That hits my tris good and its a pressing motion. I need tricep mass
 
Week 3 Day 1 of 5x5 program

squat - 135x5, 170x5, 200x5, 235x5, 270x5
bench - 135x5, 160x5, 190x5, 220x5, 255x5
bb row - 85x5, 105x5, 125x5, 145x5, 165x5
hangin leg raises - 2.5lb x 15, 0 x 10 + 5 hanging knee raises
****supersetted****
decline weighted situps - 45x15, 45x10

bold is a new PR.


On my 3 big lifts i felt like I could do 2-3 more reps on the last set. Is that good for being in my 3rd week? NOt too heavy, not tool ight? I wanna make sure I dont stall soon.

I also took Jack3d again, gave me energy again but it wasnt like the first time I took it. Is it just loaded with caffeine? I dolike it still just didnt have that same drive as last workout.

Anyway im hella excited for this program! My goals at the end before I have to deload is

squat - 315x5
bench - 295x5
deadlift - 355x5
bb row - 185x5
bb military - 185x5
hanging leg raises - 2.5lb x 20
weighted decline situps - 45lb x 20
weighted dips - 145lb x 10
BB curl - 115x5
 
the.gladiator1987 said:
Nice. I think ill do close grip bench. If that starts to aggravate my wrists I think I will switch it with reverse grip bench. That hits my tris good and its a pressing motion. I need tricep mass
Click to expand...

use a shoulder width grip no narrower for CGBP, that will minimise wrist pain.
 
For one time, take out your dips or something and put in 5x10 CGBP the way ExtraMile said. You'll see firsthand which bodypart fails first lol.
 
the.gladiator1987 said:
Ha i bet my tris would be fried! ILl probably do that this week. 5 sets though?
Click to expand...

No, doesn't have to be. 2-3 sets is fine. I said 5 because you're pretty much guaranteed to have your triceps on fire. It's like a test to show you how great CGBP is for developing the tris rather than the chest which a lot of gym goers that i've run into seem to believe.
 
oh gotcha, well ill probably do 3 but i know what ur saying. i guess if i did do it enough my tris would give out first.

How come i never see ANYONE doing squats or deadlifts, but always bench, 1 arm db curls, tricep kickbacks and all this other bullshit?

And why do people load up 295 on bench, biounce it off their chest, and get up an inch then it goes back down and they get spotted?
 
artificialaspirations said:
lol...kickbacks
Click to expand...


i know huh, lol and i finally saw a guy doing squats (when i wanted to use them for my client) and he has 315 on with chains and he goes down half way. people and their egos i swear i was at least happy he was doing squats. He could probably still squat more than me but still, go down all the way...
 
shoulder width for CGBP?
Good to know, I thought grip needed to be in closer.

I'll be trying that out.
 
ok update guys. i got banned for posting a video in c+c which was bullshit. but im back! it feels good :)

here are my workouts

Week 3 Day 2

Squat - 135x5, 170x5, 200x5, 200x5
BB Military - 90x5, 110x5, 130x5, 145x5
Deadlift - 185x5, 225x5, 260x5, 300x5
Pullups - 12, 8, 6

Week 3 Day 3

Squat - 135x5, 170x5, 200x5, 235x5, 275x3, 200x8
Bench - 135x5, 160x5, 190x5, 220x5, 260x3, 190x8
BB Row - 85x5, 105x5, 125x5, 145x5, 170x3, 125x8
Dips - 45x10, 90x10, 145x6
BB Curls - 75x10, 90x10, 105x8
tri extension - 110x10, 110x10, 110x8

Week 4 Day 1

Squat - 140x5, 175x5, 210x5, 240x5, 275x5 <----could have done 1-2 more
Bench - 135x5, 160x5, 195x5, 230x5, 260x5 <----could have done 2 more
BB Row - 85x5, 105x5, 130x5, 150x5, 170x5 <----could have done 2-3 more
Hanging leg raises - 2.5x15, 2.5x10
****supersetted****
weighted decline crunches - 45x15, 45x15

Week 4 Day 2

Squat - 140x5, 175x5, 210x5, 210x5
BB Military - 95x5, 115x5, 130x5, 150x5
Deadlift - 190x5, 230x5, 270x5, 305x5
Pullups - 12, 8, 6


Can I do BB Military behind the neck?

And on week 4 Day 1, the amount of reps on the squat, bench and dead that i felt like i could have gotten more, does that seem like my weight is correct at week 4?
 
Christian Thibaudeau:

I know the behind the neck press has received a lot of bad press recently and I must admit that I don't like it either. However, I find the snatch grip (very wide grip) press to be safe and very effective at building huge deltoids! I used it myself extensively to solidify my receiving position in the snatch and really noticed a huge improvement in shoulder development from doing this exercise alone!

I had a touchy shoulder for a while once. This was one exercise that didn't make it worse.
 
fortunatesun said:
Christian Thibaudeau:

I know the behind the neck press has received a lot of bad press recently and I must admit that I don't like it either. However, I find the snatch grip (very wide grip) press to be safe and very effective at building huge deltoids! I used it myself extensively to solidify my receiving position in the snatch and really noticed a huge improvement in shoulder development from doing this exercise alone!

I had a touchy shoulder for a while once. This was one exercise that didn't make it worse.
Click to expand...

Nice. I guess im ok :)
 
Week 4 Day 3

Squat - 140x5, 175x5, 210x5, 240x5, 283x3, 210x8
Bench - 135x5, 160x5, 195x5, 230x5, 265x3, 195x8
Pendlay Row - 85x5, 105x5, 130x5, 150x5, 175x3, 130x8
Dips - 45x10, 90x10, 145x6
BB Curl - 75x10, 90x10, 105x6 <-------- 2 less than last time. Is this because my compund lifts are getting heavier?
Tricep Extension - 110x10, 110x10, 110x9 <------ 1 more than last time. wtf? lol

dope workout. I had 2 1/4 scoops jack3d and i was tingling all over and was in the fuckin zone. I am trying to get to 200 by the end of this program, at least 195. Im 191 right now.
 
Weight - 193.6:p


Week 5 Day 1

Squat - 140x5, 175x5, 210x5, 250x5, 285x5
Bench - 135x5, 165x5, 200x5, 230x5, 265x5
Bb Row - 90x5, 110x5, 130x5, 150x5, 175x5
leg raises - 5x12, 0x12
***supersetted***
weighted decline situps - 45x10, 45x8

-weight was held out in front this time, not on my chest

Week 5 Day 2

Squat - 140x5, 175x5, 210x5, 210x5
BB Military - 95x5, 115x5, 135x5, 155x5
Deadlift - 195x5, 235x5, 275x5, 315x5
Pullups - 0x12, 0x6, 0x7

-I am deloading the deadlifts to 275x5 for my last set insetad of 315x5. Here is why
YouTube - Deadlift 315lbsx5

Week 5 Day 3

Squat - 140x5, 175x5, 210x5, 250x5, 290x3, 210x8
Bench - 135x5, 165x5, 200x5, 230x5, 270x3, 200x8
BB Row - 85x5, 110x5, 130x5, 150x5, 180x3, 135x8
Dips - 45x10, 90x10, 145x6
BB Curls - 75x10, 90x10, 105x7
Skullcrushers - 65x10, 85x10, 105x10

-Added skullcrushers instead of tri extension. Felt a lot better. I know I can do 290x5 next week. Bench was a little harder but ill get 5 next week, barely. I expect that because ive been benching for 5 years, squatting + deadlifting for 6 months.

-Also seems like my dips are getting harder. Im at the same weight/reps but is it harder because my other compund lifts are getting heavier? Should my dips be 3 straight sets of like 100lbs instead of ramping from 45 (super easy), 90 (ok) and 145 (hard)
 
Bro that 315 didn't look too bad. You dropped kind of fast but other than that they looked good. I know the guys said to get your hips lower, but your form looks fine to me.

If you want to adjust your form to their recommendations then go for it. I would ramp back up to 315 from 275.

The agile 8 is a great warm up and active recovery routine. A foam roller is a great investment.
 
SouthernLord said:
I know the guys said to get your hips lower, but your form looks fine to me.
Click to expand...

I think so too. I don't care who you are, there's always room for some kind of improvement. As long as your lifting is safe and effective though, don't worry about it so much. I think I said before, torso and limb length really have a lot to do with optimal positions. It's kind of like sumo vs conventional. One person might find more leverage/advantage in the sumo position while another person with different limb/torso length might find the conventional position to be more effective.
 
oso0960 said:
I think so too. I don't care who you are, there's always room for some kind of improvement. As long as your lifting is safe and effective though, don't worry about it so much. I think I said before, torso and limb length really have a lot to do with optimal positions. It's kind of like sumo vs conventional. One person might find more leverage/advantage in the sumo position while another person with different limb/torso length might find the conventional position to be more effective.
Click to expand...

I agree. I pull with my hips high. I always have and I always will. It is optimal for my build.

Glad if you set your hips any lower you might as well just squat lol.
 
SouthernLord said:
I agree. I pull with my hips high. I always have and I always will. It is optimal for my build.

Glad if you set your hips any lower you might as well just squat lol.
Click to expand...

Yeah I tryed deadlifting once really sitting back and keeping hips low, It was awkward and just felt like a squat, sucked. The way I pull now is with very narrow stance sit back at the start and just go form there, my hips to come up a bit though but Im progressing so whatever.

glad yeah your back is kinda round but you pull it straight at the top and its only a slight round so I would imagine you should be fine as long as you have no pain in it...
 
ExtraMile said:
Yeah I tryed deadlifting once really sitting back and keeping hips low, It was awkward and just felt like a squat, sucked. The way I pull now is with very narrow stance sit back at the start and just go form there, my hips to come up a bit though but Im progressing so whatever.

glad yeah your back is kinda round but you pull it straight at the top and its only a slight round so I would imagine you should be fine as long as you have no pain in it...
Click to expand...


Nope no pain. Just feels weird trying to keep my hips low. I feel like i lose power trying to pull something in a squat position, rather than my back over the bar a little and my hips higher.
 
Week 6 Day 1

Squat - 145x5, 180x5, 220x5, 255x5, 290x5 <----could have gotten 2 more
Bench - 135x5, 170x5, 205x5, 240x5, 270x5 <--- could have gotten 2 more
Row - 95x5, 115x5, 135x5, 155x5, 180x5 <--- slow
weighted hanging leg raises - 5lbx13, 0x10+5 knee raises
***supersetted***
weighted decline crunches - 45x15, 45x15


Good workout. Got deep on my squats. Bench is cool.

-program has my bench going to 280 this week , should i just go to 275 and only add 5lbs a week to avoid stalling? i used to only bench too so i know it will stall faster than my squats/deads.

-the rows were kind slow today. i got it up to my chest but it wasnt very explosive on the way up. Is that ok?
 
the.gladiator1987 said:
Week 6 Day 1

Squat - 145x5, 180x5, 220x5, 255x5, 290x5 <----could have gotten 2 more
Bench - 135x5, 170x5, 205x5, 240x5, 270x5 <--- could have gotten 2 more
Row - 95x5, 115x5, 135x5, 155x5, 180x5 <--- slow
weighted hanging leg raises - 5lbx13, 0x10+5 knee raises
***supersetted***
weighted decline crunches - 45x15, 45x15


Good workout. Got deep on my squats. Bench is cool.

-program has my bench going to 280 this week , should i just go to 275 and only add 5lbs a week to avoid stalling? i used to only bench too so i know it will stall faster than my squats/deads.

-the rows were kind slow today. i got it up to my chest but it wasnt very explosive on the way up. Is that ok?
Click to expand...

I would only up five on the bench. The next workout doesn't matter. Its four workouts from now that matters. You want to keep the progression going :)
 
SouthernLord said:
I would only up five on the bench. The next workout doesn't matter. Its four workouts from now that matters. You want to keep the progression going :)
Click to expand...


Cool, ill keep it at 275! I know its gonna stall soon anyway.


BW: 194

Week 6 Day 2

Squat - 145x5, 180x5, 225x5, 225x5
BB Military - 100x5, 120x5, 135x5, 160x7
Deadlift - 185x5, 225x5, 265x5, 315x5
Pullups - 11, 7, 4

***I did 7 reps on my last set of shoulder press then went on to do a full shoulder workout with a buddy of mine. i dont think it should be a problem, i wont do it every week. hopefully it wont affect my bench on friday. 275x5 here i come!

Ill post a video of my deads. I know a lot of people said lower your hips but basically im thinkin my body isnt meant to go down like that and "squat" the weight up. So this time i had my ass higher, still bent at the knees but my back more over the bar rather than behind it. felt a lot better and the upper back rounding went away.
 
Week 6 Day 3
BW: 194:)

Squat - 145x5, 180x5, 225x5, 255x5, 295x3, 225x8
Bench - 135x5, 170x5, 205x5, 240x5, 275x3, 205x8
BB Row - 95x5, 110x5, 135x5, 155x5, 180x3, 135x8
Dips - 100x10, 100x10, 100x8
BB curls - 95x10, 95x8, 95x9
Skullcrusher - 105x10, 105x10, 105x8

Good workout today. Squats were a little hard but i think its because my hammies were sore and overall i was sore probably from wednesdays workout. Pretty much did a whole shoulder routine instead of the 4 sets. So im gonna get plenty of rest over the weekend and get ready for Monday. Im startin to really love this program.
 
the.gladiator1987 said:
heres my first deadlifts
YouTube - Deadlift 315lbsx5

and my deadlifts today, same weight

YouTube - Deadlift 315x5

I dont think i should put my hips down, second video makes my form look way better to me anyway. Felt a lot stronger for sure
Click to expand...

The second vid looks fine. If you feel stronger pulling like thata, then go for it. That is how I pull. Sometimes we have to work within our leverages.

Have you ever thought about adding a belt for squats and deads? Obviously not on all sets, but your top sets.
 
SouthernLord said:
The second vid looks fine. If you feel stronger pulling like thata, then go for it. That is how I pull. Sometimes we have to work within our leverages.

Have you ever thought about adding a belt for squats and deads? Obviously not on all sets, but your top sets.
Click to expand...


Cool! I cant wait to start adding the weight then :D:D

I havent even thought about that, what does it do keep your back from rounding? Ive never gotten into that kinda stuff (straps, belts, chalk, etc)
 
the.gladiator1987 said:
Cool! I cant wait to start adding the weight then :D:D

I havent even thought about that, what does it do keep your back from rounding? Ive never gotten into that kinda stuff (straps, belts, chalk, etc)
Click to expand...

You would be surprised what a properly worn belt will do for your numbers. I use one on my top sets of squat/deads and it definitely adds weight to the bar.

A belt helps you maintain intra abdominal pressure when lifting. You blow/flex your abs out against your belt and it stabilizes your spine and the load.

Some people abuse the belt though. I don't understand how a belt helps with triceps press downs? If your back is bum it's time to layoff the press downs and get on the hyper bench lol.

Chalk will add 20% to all lifts too :)

If you decide on getting a belt let me know. I can recommend a few good ones.
 
SouthernLord said:
You would be surprised what a properly worn belt will do for your numbers. I use one on my top sets of squat/deads and it definitely adds weight to the bar.

A belt helps you maintain intra abdominal pressure when lifting. You blow/flex your abs out against your belt and it stabilizes your spine and the load.

Some people abuse the belt though. I don't understand how a belt helps with triceps press downs? If your back is bum it's time to layoff the press downs and get on the hyper bench lol.

Chalk will add 20% to all lifts too :)

If you decide on getting a belt let me know. I can recommend a few good ones.
Click to expand...


Damn! i never knew that! I never considered that "fair" per se, because i always wanted to do things raw. I think once i can rep 315 on squats and 335 on deadlifts, ill add a belt. I will get back to you on that :)
 
SouthernLord said:
You would be surprised what a properly worn belt will do for your numbers. I use one on my top sets of squat/deads and it definitely adds weight to the bar.

A belt helps you maintain intra abdominal pressure when lifting. You blow/flex your abs out against your belt and it stabilizes your spine and the load.

Some people abuse the belt though. I don't understand how a belt helps with triceps press downs? If your back is bum it's time to layoff the press downs and get on the hyper bench lol.

Chalk will add 20% to all lifts too :)

If you decide on getting a belt let me know. I can recommend a few good ones.
Click to expand...


Chalk is amazing , last year when i was struggling to DL 375 , picked some chalk up . Next DL day , banged off 405 for reps. Im still 50/50 about having a belt on.
 
Week 7 Day 1

Squat - 145x5, 185x5, 225x5, 260x5, 295x5
Bench - 140x5, 175x5, 210x5, 245x5, 275x5
BB Row - 95x5, 115x5, 135x5, 160x5, 185x5
hanging leg raises - 5lb x 15, 5lb x 12

All the bolds are PR's! Squat could have gotten 2 more, bench could have gotten 2 more, and rows were pretty slow. I need to work on my explosiveness. Any ideas how to incorporate explosiveness or should I wait till after the 5x5 to do that? Shit like hang cleans, power cleans, front/jump squats, etc.

Also gonna try the jumpshoes to try and add some inches to my vertical jump. Its at a pathetic 26 inches. I can grab rim though, or barely touch it off one leg. I cant palm the fuckin ball tho!
 
Hah I was wondering why I couldn't find your journal at the weightlifting section. Good job on the PR's! I bet you could get through the whole 12 weeks, but if you can...try and take it even longer, definitely take that deload you plan to take afterwards though.

I'd say wait until after the 5x5 for explosiveness. Definitely milk any and all progress you can from this 5x5 run. No rush to add everything in, it'll more than likely lead you to overtrain faster. It's up to you though.
 
oso0960 said:
Hah I was wondering why I couldn't find your journal at the weightlifting section. Good job on the PR's! I bet you could get through the whole 12 weeks, but if you can...try and take it even longer, definitely take that deload you plan to take afterwards though.

I'd say wait until after the 5x5 for explosiveness. Definitely milk any and all progress you can from this 5x5 run. No rush to add everything in, it'll more than likely lead you to overtrain faster. It's up to you though.
Click to expand...


Thanks bro. I am hoping i get through the whole 12 weeks i really feel like i can. Im definetly taking 2 weeks off completely. havent done that in a while anyway, and my joints are killing me. gonna start running glucosamine (before deca Haha)

ill wait for sure. I have been doing a couple sets here and there of snatches and cleans but im gonna wait. i jus wanna add it in with my mass routine for on cycle.

If i add 2.5lbs on each side of the bar (5lbs total) on everything it will make my squats 315x5, bench295x5, deadlift 335x5, bb military 185x5. pretty stoked about the strength before a massive strength cycle lol.
 
Week 7 Day 2

Squat - 135x5, 185x5, 225x5, 225x5
BB Military - Did yesterday so no military press today
Deadlift - 135x5, 195x5, 235x5, 275x5, 325x5, 335x5 <------PR's
Pullups - 10, 7, 6
ABS

Did some sick deadlifts today! My hips were high but i cant help it. If i go any lower i either have to bend my arms, or go behind the bar and "squat" it up. So im keeping my hips high, my back straight over the bar, and kinda stiff legging it but not really. Ill post vids tonight. But im done with asking people to critique my deadlift lol. Pretty much figured we all have our style, different flexinility/limb lengths, etc so as long as im not setting myself up for injury im good to go. Agreed?

My pullups are going down but im glad im doing them. Heavy dl's right before probably gets me more tired, and i am seeing more thickness so im happy.
 
the.gladiator1987 said:
Week 7 Day 2

Squat - 135x5, 185x5, 225x5, 225x5
BB Military - Did yesterday so no military press today
Deadlift - 135x5, 195x5, 235x5, 275x5, 325x5, 335x5 <------PR's
Pullups - 10, 7, 6
ABS

Did some sick deadlifts today! My hips were high but i cant help it. If i go any lower i either have to bend my arms, or go behind the bar and "squat" it up. So im keeping my hips high, my back straight over the bar, and kinda stiff legging it but not really. Ill post vids tonight. But im done with asking people to critique my deadlift lol. Pretty much figured we all have our style, different flexinility/limb lengths, etc so as long as im not setting myself up for injury im good to go. Agreed?

My pullups are going down but im glad im doing them. Heavy dl's right before probably gets me more tired, and i am seeing more thickness so im happy.
Click to expand...

Good job on the PRs! doing deads before pullups will definitely make them go down. If it bothers you, you could try switching the two exercises. Doing pullups first doesn't really affect your deadlift.
 
oso0960 said:
Good job on the PRs! doing deads before pullups will definitely make them go down. If it bothers you, you could try switching the two exercises. Doing pullups first doesn't really affect your deadlift.
Click to expand...


Thanks brotha! Yea I might do that, I havent thought about that, I guess lats arent really in deadlifts. Ill be doing that from now on!

Week 8 Day 1

Squat - 155x5, 185x5, 225x5, 260x5, 300x5
Bench - 135x5, 185x5, 205x5, 245x5, 280x5 (315x2)
BB Row - 95x5, 115x5, 135x5, 160x5, 190x5
Hanging leg raises - 0x20, 0x15

all bolds are PR's. I did 315x2 first for bench to see how many time i could get it, got it 2x, maybe could have gotten 3 but its heavy lol. I got 280x5 about 5 minutes after that. I was sure my bench would have stalled by now, but now im actually stronger than i was after cycle! And ive gained weight (not jus water weight). IM lookin bigger and stronger from this 5x5 so far, loving the results guys. I hope to get another 3-4 weeks of PR's, then taking 2 weeks completely off. My body/joints need it :)

IF all goes as planned, my strength will have gone like this

Squat - 285x4 ---> 315x5
Bench - 275x3 ----> 295x5
BB Row - 175x4 ----> 205x5
BB Military - 160x5 ---->185x5
 
Week 8 Day 2

Squat - 155x5, 185x5, 225x5, 225x5
BB Military - 105x5, 125x5, 145x5, 170x5
Deadlift - 155x5, 205x5, 255x5, 295x5, 345x4/5
Pullups - 0x10, 0x6, 0x4, 0x2

Bolds are PR's. My grip slipped on my 4th and 5th rep, so it kinda cvasued my back to round? just my upper back, like i couldnt pull back all the way. first time this has happened to me im kinda pissed. Should i do more grip work or use straps? Or chalk? I really wanna be able to lift this shit without anything haha, straps feel like cheating to me. Would i be setting myself up for injury if i dont use straps/chalk?
 
Love 5 x 5's... I don't think chalk is cheating and I have used wraps on deads before. It is nice if you do them on maybe one heavy set because you don't want your grip to hold your back from making your back stronger. Unless you are planning on competing I would say who cares. I used to have a rule and use them only on my last heavy set. That way my grip was always getting stronger and I was not being held back. Also I will only use a double overhand grip with anything 455 and lighter which really helps your grip strength. I save the alternate grip for heavy sets now. I leaned this from Lane Norton. I think he has pulled over 600 with a double overhand grip and he trains natty. Your dead is only like 40 pounds more than your bench! Fuck I dead almost double my bench. But my bench is my weak lift. I like your log man. Good luck.
 
cy23 said:
Love 5 x 5's... I don't think chalk is cheating and I have used wraps on deads before. It is nice if you do them on maybe one heavy set because you don't want your grip to hold your back from making your back stronger. Unless you are planning on competing I would say who cares. I used to have a rule and use them only on my last heavy set. That way my grip was always getting stronger and I was not being held back. Also I will only use a double overhand grip with anything 455 and lighter which really helps your grip strength. I save the alternate grip for heavy sets now. I leaned this from Lane Norton. I think he has pulled over 600 with a double overhand grip and he trains natty. Your dead is only like 40 pounds more than your bench! Fuck I dead almost double my bench. But my bench is my weak lift. I like your log man. Good luck.
Click to expand...


first of all you are fucking huge! Pretty much the size i want to be in a year and a half when I play D-1 ball (Safety)

I like what youre sayin, double overhand until the last set where i switch to alternate and use straps. Good advice. Oh and I used to be the Bench King haha, like everyone else i see at the gym that only works chest and single arm curls. I have only been doing squats and deadlifts for 5-6 months now, chest for about 6 years!

Thanks for posting brotha, good to see new faces around here too.
 
Thank you for the kind words man. As far as the deadlift grip goes I was told the double overhand helps a lot more to DEVELOP your grip grip strength and it worked well for me. Where are you going to play ball? I was training for many years in fighting sports on and off. I would love to play football but my grades sucked in high school. I would like to pursue fighting but I am broke right now so I just lift. We have very similar training programs right now also. I love those 5x5 bill starr type workouts. Should be great for you if you are going to play ball.
 
cy23 said:
Thank you for the kind words man. As far as the deadlift grip goes I was told the double overhand helps a lot more to DEVELOP your grip grip strength and it worked well for me. Where are you going to play ball? I was training for many years in fighting sports on and off. I would love to play football but my grades sucked in high school. I would like to pursue fighting but I am broke right now so I just lift. We have very similar training programs right now also. I love those 5x5 bill starr type workouts. Should be great for you if you are going to play ball.
Click to expand...


ILl def do the double overhand grip. I am gonna walk on to UNR (Nevada Wolfpack) next year. They are D1 so Im pretty stoked. I just need to get my lifts up a bit more and my speed. If I can bench, 375, squat 405, and deadlift 455, and run a 4.6 40yd dash then I will be set.

So I need 45lbs on bench, 70lbs on squat and deadlift and 1.5 sec off my 40. In a year and a half
 
I dont think you will have any problem hitting those numbers man. I would shoot for 495 pound squat. In a year and a half it should be no problem. And learn how to do cleans the right way. Maybe in place of dbol next cycle run some anadrol? Not a full 100 mg but but just 50 mg a day. A lot of my friends that juice took dbol and liked it but when they tried anadrol there numbers went through the moon. I have a friend your height and weight who ran a moderate cycle with 50 anadrol and his bench went up a hundred pounds in a month. I know you hear all the time you lose it after but I noticed the guys who ran a cycle or two with anadrol kept a large percentage of the strength they gained. Its like it took them to a whole other level. I asked my buddy what I should take if want to run an oral for my current cycle, he told me dbol is garbage and he wouldnt give it to his dog, anadrol all the way... He was squating 500 in high school and is the strongest and biggest fucker I know and knows his shit. Just food for thoght.:p
 
artificialaspirations said:
you're doing great man. I can't get over how lean you are able to stay and how strong you've gotten off cycle. K to you.
Click to expand...


Thanks man, i dont know how longi can keep up eating marshmallow cream, lucky charms and buttered popcorn though lol.

The 5x5 has really gotten me great results. I reccomend it to anybody. I think im going to do the theory i was thinking about, 5x5 off cycle and a split mass routine on cycle. Best of both worlds :)
 
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