the.gladiator1987's 12 week 5x5 log

[the.gladiator1987]

what does he 295x4/2 mean? 2 forced reps or 2 sets? with 4 and 2 reps respectively?

You need to update your goals.

Squat 425+
Bench 365
Dead 545

You will smash your current bench and squat records. DL seems appropriate.

Even if im going all natural?? (just creatine and food)

i wanna get my goals in my signature BEFORE i start my cycle

 

[the.gladiator1987]

Oh and 295x4/2 means 4 on my own, 2 forced reps

Week 1 Day 2 - Back, Calves
Deadlift:
135x5
185x5
245x5
315x5
385x5

Pendlay Row:
115x6
135x6
155x6
175x6
195x6
155x8

Pullups:
10
5lb x 6
5lb x 4

Lat Pulldown Behind Neck:
60x8
80x8
100x8
120x8
150x6/2
120x10
120x8/2

Seated Cable Row:
80x8
100x8
120x8
140x6/2
110x7/1

Hyperextension:
25lb x 15
25lb x 15

Standing Calf Raise:
200x12
200x12
200x12

Seated Calf Raise:
60x30/5/5/5/5 <----Rest paused. Did 30, rested, did 5, repeat till 50 reps.


Good workout. Got a pump in my back that I usually never get. Did deadlifts with chalk no straps, I like the chalk a lot.

BTW i dont know if this is setting myself up for overtraining but let me know what you guys think. Im doing this routine with a buddy. We are gonna take a 1 week break after 8 weeks of this routine. Then repeat for another 8 weeks, take a week off and if we liked it repeat, if not do the 5x5 with our new weights.

 

[SaiBoT]

Honestly i would drop the behind neck lat pulldown or @ least don't do forced reps on those, it's asking for a rotator cuff injury.

As for the volume i think it's a bit too much if you are off cycle.

 

[the.gladiator1987]

Honestly i would drop the behind neck lat pulldown or @ least don't do forced reps on those, it's asking for a rotator cuff injury.

As for the volume i think it's a bit too much if you are off cycle.

Ok, I might drop one exercise per muscle group then, and add it ON cycle. Which are better, lat pulldowns or seated cable row? I hate machines lol....

 

[SaiBoT]

Ok, I might drop one exercise per muscle group then, and add it ON cycle. Which are better, lat pulldowns or seated cable row? I hate machines lol....

Lat pulldowns for sure, gotta work that width, deads and bb rows are taking care of the thickness.

 

[the.gladiator1987]

Lat pulldowns for sure, gotta work that width, deads and bb rows are taking care of the thickness.

Thats what I was thinking, I really feel the isolation in the lats too. Thanks brotha! Also i cut off an exercise for each day

chest - machine press
back - cable rows
shoulders - upright row
legs - leg extensions
arms - OH db extension

 

[artificialaspirations]

Even if im going all natural?? (just creatine and food)

i wanna get my goals in my signature BEFORE i start my cycle

ok sorry I didn't make that connection. they are reasonable then. I didn't want you short changing that cycle.

AND...I must have missed something. I thought you were starting end of october and now you pushed it to February? Also what happened to your second compound?

 

[the.gladiator1987]

ok sorry I didn't make that connection. they are reasonable then. I didn't want you short changing that cycle.

AND...I must have missed something. I thought you were starting end of october and now you pushed it to February? Also what happened to your second compound?

Lol that would be sick all natty tho! I was gonna start at end october but my financial aid (haha) keeps fuckin with me so its gonna be atleast another month. And for ym 2nd compound im either running deca or masteron

 

[the.gladiator1987]

Week 1 Day 3 - Shoulders

Reverse Pec Dec:
80x8
100x8
120x8
90x10

Standing BB Military behind neck:
115x8
135x8
155x8
115x10

DB Military:
50x6
60x6
70x6
85x5/1
50x8

Butterflies:
20x10
30x10
35x10
15x12 <---bent over more parallel to the ground to hit more of backpart of shouders

BB Shrugs:
225x8
275x8
315x8
315x8

DB Shrugs:
80x10
85x10
60x12

Upright Rows:
90x8
100x8
100x8

Easy workout. Feel like doing more haha. But I feel good! I do reverse pec dec first to hit back part of shoulders. Thats mym main priority for shoulders. I do standing bb military behind the neck as well. gotta get some good sleep for tomorrows legs, its killer!

 

[oso0960]

How much are you weighing in at now?