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the.gladiator1987's 12 week 5x5 log

Do it bro jack3d is amazing

WEEK 1 DAY 1 --- 5x3

Squat:
135x3
185x3
225x3
275x3
325x3

Bench:
135x3
185x3
225x3
275x3
320x3

Hang Cleans:
115x3
135x3
155x3
185x3
215x3

Abs:
50 situps
*supersetted*
leg raise hold for 1:00
*supersetted*
Plank hold for 1:00


*** Good workout. Everything felt solid. I am gonna go up 10lbs a week for squats and deadlift, and 5lbs a week for bench, hang cleans and bb btn military.

Since my bench is so high 2.5% of my max of 355 is 9lbs. So should I ramp up 10 lbs every week for weeks 1-4 and then add 5lbs a week? NVM Im gonna do ithat way so no need to answer :) I guess thats the point of a deload for the first 4 weeks.
 
Ok so I got it down now. I put all my 3 rep maxes at week 4, and starting 1st week they will all be 30lb lighter, 2nd week 20lbs lighter, 3rd week 10lbs lighter, and 4th week ill hit the actual max.

Then after that im adding 5lbs a week to bench cleans and military. 10lbs a week for squats and deadlifts. :)

Goals by then end of the 5x3:
Squat: 405x3
Bench: 365x3
Hang clean: 245x3
Deadlift: 525x3
BTN Military: 235x3
 
the.gladiator1987 said:
Ok so I got it down now. I put all my 3 rep maxes at week 4, and starting 1st week they will all be 30lb lighter, 2nd week 20lbs lighter, 3rd week 10lbs lighter, and 4th week ill hit the actual max.

Then after that im adding 5lbs a week to bench cleans and military. 10lbs a week for squats and deadlifts. :)

Goals by then end of the 5x3:
Squat: 405x3
Bench: 365x3
Hang clean: 245x3
Deadlift: 525x3
BTN Military: 235x3
Click to expand...

Wow I would love to be able to reach those goals by July 2010.
 
I sent you a pm with my email address to send that 5x3 routine to. I was thinking about skipping a week or 2 in the program because I'm currently on and lifting at peak weights right now.
 
Gotcha. Hopefully it won't bother your gains. I remember you did the same thing with squats when you did the 5x5...It ended up working out though.
 
Jesse_01 said:
I sent you a pm with my email address to send that 5x3 routine to. I was thinking about skipping a week or 2 in the program because I'm currently on and lifting at peak weights right now.
Click to expand...


I sent it to you bro. Im not sure about starting a couple weeks into it. What are your goals? 5x3 is specifically strength, but youll get size if you eat especially if youre on.

I would prefer you do the 5x3 after your cycle, so when you lose some strength, you can hit the 5x3 and by the end youll be just as strong as you were on cycle but youll be all natural for a couple months.
 
oso0960 said:
Gotcha. Hopefully it won't bother your gains. I remember you did the same thing with squats when you did the 5x5...It ended up working out though.
Click to expand...

Yea it did and then I realized that 5lbs from 315 is like 1.5% or something lol. This time it will be 10lbs. I love these programs. Im just hoping that the strength decrease is over. Ive only been off for 17 days.
 
Week 1 Day 2

Plyo warmups w/ football team
-ALL drills done for 30 meters
-walking lunges x2
-side lunges x2
-butt kickers x2
-high knees x2
-"A" skip x2
-10 distance 2foot jumps x2
-10 side to side 2 foot jumps x2
-10 side to side right foot jumps x2
-10 side to side left foot jumps x2
-10 front to back 2 foot jumps x2
-5 tuck jumps x2
-falling starts x2

Then after all this bullshit we did
-6x110meter sprints

*** I was exhausted after this workout. I am down to around 200lbs. So Ive dropped 8lbs total but I look good and feel good. I dont feel all tight, and watery. I feel slimmed down but still big. I feel loose too. I was finishing first most the time on sprints and im an OLB lol. So im happy with my performance so far. I feel like I'm really sticking out to the players and coaches. hopefully all this cardio doesnt affect my strength gains. Its not superlong runs so Im sure it shouldnt be a problem.
 
the.gladiator1987 said:
I sent it to you bro. Im not sure about starting a couple weeks into it. What are your goals? 5x3 is specifically strength, but youll get size if you eat especially if youre on.

I would prefer you do the 5x3 after your cycle, so when you lose some strength, you can hit the 5x3 and by the end youll be just as strong as you were on cycle but youll be all natural for a couple months.
Click to expand...

Yeah I got the email thanks. I tweaked my back at hockey last night. So squatting may be out of the question for now.
 
Week 1 Day 3

FOOTBALL:
Hurdle stretch warmups
-20meters for all drills
high knees x2
backwards high knees x2
deep backpedal x1
fairy skips x2
butt kickers x2
falling starts x2
quick karaoke x2
stretch karaoke x2
8x20 yd sprints

Workout:
Squat
155x3
205x3
245x3
245x3

BTN Military:
115x3
145x3
165x3
185x3

Deadlift:
135x3
275x3
335x3
385x3
425x3

Pullups:
11, 8 --- PR

***Great workout. Im pretty sure this run will be a lot better than my first (or just as good) since I deloaded right this time.
 
oso0960 said:
Nice man. Yeah you'll get sick of the 5x3 eventually too. What are your plans after the 5x3?
Click to expand...


Yea i love fridays tho i get to do arms lol.

My plans after the 5x3 would be something along the lines of maintaining, because ill be in pre season and even close to season for football. Games start in speptember, by week 12 of the 5x3 it will be June. Then all summer I wanna maintain it.

Ill probably do another cycle lol
 
Have you ever done lateral raises? What do/did you think of them?

And what sort of rep range do you usually use for curls? And for triceps?
 
With my arms lacking I started doing 5x3 hammer curls along with dips after my mon and fri work out. I think gladiator is one of those lucky people with good genetics and has big arms with very little bi/tri work. Lucky sob
 
ExtraMile said:
Have you ever done lateral raises? What do/did you think of them?

And what sort of rep range do you usually use for curls? And for triceps?
Click to expand...


Yea i did 8 reps for that. I never did them consistently so Im not sure. I always just did military bb press and db military consistently. I do like front raises, I dont care about lateral raises.

For arms I just hit 1 heavy set to failre each exercise from 4-8 reps. If I can do something for 8 on my last set it is too light. So ill go up in weight. For instance right now on bb curl im at a strict 135x4. IM gonne keep doing it until I get 5, but I might play around with my sets before.

I have always thought of how I am very fast twitch. I get pumps from doing warmup sets. I dont need a lot of sets to grow. I would know by now if I needed more sets and volume, but obviously I dont need it. So I dont do much. I dont believe you need to beat the fuck out of your muscles to get them to grow. You just have to stimulate them. So when I go in I make sure I am always doing the right exercises that hit my muscles hard, but with low volume. Thats why the 5x5 is so appealing.
 
Jesse_01 said:
With my arms lacking I started doing 5x3 hammer curls along with dips after my mon and fri work out. I think gladiator is one of those lucky people with good genetics and has big arms with very little bi/tri work. Lucky sob
Click to expand...


Honestly my arms are small compared to my upper body. But youre right, my dad has big biceps he used to surf a lot. Maybe that has something to do with it? lol probably genetics
 
the.gladiator1987 said:
Yea i did 8 reps for that. I never did them consistently so Im not sure. I always just did military bb press and db military consistently. I do like front raises, I dont care about lateral raises.

For arms I just hit 1 heavy set to failre each exercise from 4-8 reps. If I can do something for 8 on my last set it is too light. So ill go up in weight. For instance right now on bb curl im at a strict 135x4. IM gonne keep doing it until I get 5, but I might play around with my sets before.

I have always thought of how I am very fast twitch. I get pumps from doing warmup sets. I dont need a lot of sets to grow. I would know by now if I needed more sets and volume, but obviously I dont need it. So I dont do much. I dont believe you need to beat the fuck out of your muscles to get them to grow. You just have to stimulate them. So when I go in I make sure I am always doing the right exercises that hit my muscles hard, but with low volume. Thats why the 5x5 is so appealing.
Click to expand...

I get pumps from warm ups sometimes too lol. My triceps are very fast twitch, I'm not sure about the rest not really tested...

My bi's only grow though if I don't work them directly and concentrate on back instead

I think I'm gonna micro load my military...
 
ExtraMile said:
I get pumps from warm ups sometimes too lol. My triceps are very fast twitch, I'm not sure about the rest not really tested...

My bi's only grow though if I don't work them directly and concentrate on back instead

I think I'm gonna micro load my military...
Click to expand...


My whole body is fast twitch lol. Except my abs I can do abs for a long time. Legs might be fast twitch too since I seemed to gain size when i did more reps, but once I go heavy, 335 feels like 385 on squats.

Dude u gotta microload thats how u progress if you stall. I havent done a db curl in years
 
Week 2 Day 1

Squat:
155x3
205x3
245x3
285x3
335x3 EASY

Bench:
155x3
205x3
245x3
275x3
315x3 EASY

Hang clean:
95x3
115x3
135x3
165x3
195x3 EASY

Abs:
None

***Excellent workout. Everything was light and easy. The jacked got me through my workout in 35 minutes. I was sweating pretty good too, it was my first time at this gym and I liked it. They had a separate power room that no one was in, where the deadlift platform and squat racks were. The hang cleans IM starting to have to get under them more, but it was still easy. Cant wait for deadlifts and military on wednesday
 
I see you decided not to make this week easier. Good shit though bro..good thing that your lifts are feeling easier now.

What is jacked? An NO2 supplement?
 
oso0960 said:
I see you decided not to make this week easier. Good shit though bro..good thing that your lifts are feeling easier now.

What is jacked? An NO2 supplement?
Click to expand...


I did make my lifts easier but I changed them on friday. So on monday I started too heavy, and friday i took them down to where they were supposed to be. All the lifts felt good for week 2 though. I love the 5x5 because its like I have a whole body pump every day, and I feel dense. When I do a bb split I feel big at the gym then weak when I get home. I dont like it. I just dont feel like an athlete when I do a lot of volume.

Jack3d is a pre w/o supp, just has caffeine, geranium and arginine and beta-alanine. Basic stuff but it gets me going and its pretty cheap! Look it up try it it is good shit
 
when i say microload i mean 2.5lbs per workout! The smallest jumps I can make are 5.5lbs and my military cant keep up. Chain links? from where? never heard of them I thought micro loading was just very small and thin litte plates...
 
ExtraMile said:
when i say microload i mean 2.5lbs per workout! The smallest jumps I can make are 5.5lbs and my military cant keep up. Chain links? from where? never heard of them I thought micro loading was just very small and thin litte plates...
Click to expand...

Dude try some push press youll be able to use heavier weight. For microloading you can use little plates that are 1/4 lb, 1/2lb and 1lb but they are kinda expensive

Watson Gym Equipment: 0.5kg Olympic Micro Plates-1pr

This is what I did when I had to microload
Bodybuilding.com - A Quick & Dirty Approach To Micro-Weights! - Charles Ridgely

I made chain links and weighed them together until I got .5lb. I made 2 .5lb chain links and 4 1lb chain links so I could go up any weight under 5lbs
 
Do you bench to your chest or just till elbows are at 90*? I'm thinking of just going to 90*, I can't seem to increase weight going past 90*. From arm pit to bottom of palm I'm 24", 31 to finger tips. Seems like everyone thats doing heavy benches at my gym has short arms.
 
the.gladiator1987 said:
I go all the way down and touch my chest. I always have had a strong chest and weaker triceps so going anything short of that doesnt benefit me. Also, going down all the way will actually sort of "spring" the weight back up, its all anatomy.
Click to expand...

Like bounce it off your chest? I've always done slowly down to chest, pause than slowly up.
 
Jesse_01 said:
Like bounce it off your chest? I've always done slowly down to chest, pause than slowly up.
Click to expand...


No I use the spring thing when its a couple inches above my chest, then push back up as soon as it barely touches my chest. But those last 3 inches to your chest will give you a "spring". I do not bounce it off my chest. I dont pause either, I just want to get the reps up as fast as possible, I dont need to work on size
 
the.gladiator1987 said:
I go all the way down and touch my chest. I always have had a strong chest and weaker triceps so going anything short of that doesnt benefit me. Also, going down all the way will actually sort of "spring" the weight back up, its all anatomy.
Click to expand...

Good 'ol stretch reflex phenomenon :D.

the.gladiator1987 said:
No I use the spring thing when its a couple inches above my chest, then push back up as soon as it barely touches my chest. But those last 3 inches to your chest will give you a "spring". I do not bounce it off my chest. I dont pause either, I just want to get the reps up as fast as possible, I dont need to work on size
Click to expand...

I've never liked the whole TUT shit. Anyone who can bench 405x20like this guy: YouTube - Ryan Kennelly - 405x20 Bench is going to be a massive mother fucker anyway. No reason you can't be big AND strong.
 
lol I know. I would personally like to see his form a bit tighter so his benching is stricter, but to be able to throw 405 up like that..goddamn.
 
I can do about 50lbs more on my bench just going to 90*s. 90* might be the answer for me considering my one shoulder is fuked.
 
Jesse_01 said:
I can do about 50lbs more on my bench just going to 90*s. 90* might be the answer for me considering my one shoulder is fuked.
Click to expand...

Careful though. A bunch of guys at my gym started doing that and after a while of only going 90 degrees you big time lose strength off the bottom. You might try 3 weeks 90 degrees, 3 weeks full reps though,. Could help you break through any plateaus and give your shoulders a rest.
 
Tblock1 said:
Careful though. A bunch of guys at my gym started doing that and after a while of only going 90 degrees you big time lose strength off the bottom. You might try 3 weeks 90 degrees, 3 weeks full reps though,. Could help you break through any plateaus and give your shoulders a rest.
Click to expand...

I 3rd degree separated my one shoulder doing judo and never had surgery on it. Thats why its tweaked. The wait period was to long, I would of been in a sling for a year. So I just started to do some rehab work on it. But I never gained all my strength and have lost some flexibility.
 
This is the best bench video Iv ever seen, if you notice he has no arch in his back like most powerlifters and he doesnt use leg drive. Both of those techniques really push the bench numbers up and thats why all powerlifters use it. He is only wearing a t-shirt and wrist wraps. He also does very controlled reps and slow negatives and they dont seem to be max effort sets! I was just speechless when I saw it! Theres a pic of him at the end of the video and the guy is jacked, I would love to be like him!



I might post this up as a topic on the weightlifting forum...
 
ExtraMile said:
This is the best bench video Iv ever seen, if you notice he has no arch in his back like most powerlifters and he doesnt use leg drive. Both of those techniques really push the bench numbers up and thats why all powerlifters use it. He is only wearing a t-shirt and wrist wraps. He also does very controlled reps and slow negatives and they dont seem to be max effort sets! I was just speechless when I saw it! Theres a pic of him at the end of the video and the guy is jacked, I would love to be like him!



I might post this up as a topic on the weightlifting forum...
Click to expand...

Dude holy shit that is my favorite bench video too! I always show that video to people! I need to add that to my favorites....I still remember when I first saw that I was like in awe!
 
Week 2 Day 5

Squat:
165x3
205x3
245x3
295x3
345x2
245x5

Bench:
155x3
205x3
245x3
275x3
325x2
245x5

Hang clean:
n/a

no other assistance work.

****Shiity workout because I tweaked my ankle going bowling the night before. Ive also been losing weight since i got a job at chilis, i only ate once in 8 hours 3 days in a row while i was on the clock. Squats were easy but my ankle was hurting like it was swelled up. I didnt even try hang cleans. Its getting better tho, this is yesterdays workout, so by monday I should be good to go.
 
You finding 5x3 bench isn't enough? I'm doing 5x5 bench, 5x3 squat and deadlift. probably because they are the heaviest weights.
 
I remember working at food joints for 8 hours straight lol. I'd have my routine 'shit' time at least after 4 hours where I'd go to the bathroom and kill a couple protein bars lol.
 
Jesse_01 said:
You finding 5x3 bench isn't enough? I'm doing 5x5 bench, 5x3 squat and deadlift. probably because they are the heaviest weights.
Click to expand...


actually my chest is sore and its been 2 days since i did 6 sets of bench. I think its enough. I might do a 5x5 though with bench and 5x3 with deads/squats like u say since the weights are heavier
 
oso0960 said:
I remember working at food joints for 8 hours straight lol. I'd have my routine 'shit' time at least after 4 hours where I'd go to the bathroom and kill a couple protein bars lol.
Click to expand...


haha dude im gonna have to start doing that shit. IM still new so a slow day for most people is still fast paced for me. Once I get in the groove ill be able to take "smoke break" for 5 minutes and have someone watch my tables, while i pound down a kids bacon chzburger
 
the.gladiator1987 said:
WEEK 3 Day 1

Squat:
165x3
205x3
245x3
295x5
330x5

Bench:
155x5
205x5
245x5
275x5
315x3/2

Hang clean:
95x5
115x5
135x5
185x5
205x5

***I had to switch to a 5x5. The 5x3 was just too low of volume. I overshot my bench tho.
Click to expand...

Yeah you notice that too eh. I was getting done my 5x3 work out and feeling like I hadn't done anything.

I was play around with the routine a bit. I came up with doing 3x3 of heavy for squat and dl than 5x3 bench. Upping my weight 5-10 lbs every 3rd work out.

Also I do dips and chin ups at the end of each work out. Do a little 7x3 arm work out every mon & fri.
 
haha yeah when I started the 5x3 it was really easy. After 12 weeks though I was getting very close to stalling and the program got hard as fuck. I thought the same thing as you did with the 5x1. I felt like I wasn't doing much. shit, it's only 5 reps per exercise with only 1 rep worth feeling much. My desire to cut was too much so I said fuck it, I'll do the 5x1 later lol. I'm still a firm believer that very low volume, very high intensity will work great for strength...Although I'm kind of biased toward old skool strength training (Doug Hepburn).
 
oso0960 said:
haha yeah when I started the 5x3 it was really easy. After 12 weeks though I was getting very close to stalling and the program got hard as fuck. I thought the same thing as you did with the 5x1. I felt like I wasn't doing much. shit, it's only 5 reps per exercise with only 1 rep worth feeling much. My desire to cut was too much so I said fuck it, I'll do the 5x1 later lol. I'm still a firm believer that very low volume, very high intensity will work great for strength...Although I'm kind of biased toward old skool strength training (Doug Hepburn).
Click to expand...

Yeah I used to think going to failure was great for strength, now I am realizing that low reps not to failure works much better.
 
Glad, is they weight feeling heavy or light right now? Also, what are your goals from your routine now? Hmm...When you stall on the 5x5, maybe then you can switch to 5x3 with that same weight and go from there and squeeze out any little bit of gains? Maybe even go from 5x5, to a 5x4, to a 5x3 to keep the weight feeling heavy. Just some suggestions.
 
oso0960 said:
Glad, is they weight feeling heavy or light right now? Also, what are your goals from your routine now? Hmm...When you stall on the 5x5, maybe then you can switch to 5x3 with that same weight and go from there and squeeze out any little bit of gains? Maybe even go from 5x5, to a 5x4, to a 5x3 to keep the weight feeling heavy. Just some suggestions.
Click to expand...


Great suggestions bro, thats a really good idea.

Squats - easy 340x3
bench - easy 295x3
cleans - medium 215x3
deadlift - easy 405x5
military - hard 185x5
 
i remember when i used to do hang clean + pushpress as a main lift although my form sucked it still used to kill my forearms and hands!
 
the.gladiator1987 said:
I love cleans.

WEEK 4 DAY 2

BTN BB Military:
95x5
115x5
135x5
165x5
195x5

BB Curl:
65x6
95x6
115x6

DB Military:
60x6
75x6
100x3
Click to expand...

2 Questions:

-How heavy did that military pressing feel? I know you said earlier 185x5 was hard so just curious....

-Do you do your db military seated or standing?
 
Tblock1 said:
2 Questions:

-How heavy did that military pressing feel? I know you said earlier 185x5 was hard so just curious....

-Do you do your db military seated or standing?
Click to expand...

The 195 was hard, Im surprised I got 5. Im goin for 205 next week. The goal is to get back to 225 like when I was on cycle.

For db military I do them seated, but Ill probably be switching to standing, alternating, and on a half ball for core/work. By the way Im doing the 5x5 but Tuesdays I do shoulders, Thursday I do wednesdays workout without shoulders.
 
WEEK 4 DAY 4

Squats:
225x5
225x5
245x5
245x5

Deadlifts:
210x5
225x5
295x5
365x5
425x5
475x5 PR

Pullups:
8


***Good workout. Was only supposed to go to 425 for deadlifts but they were too easy. I took some Jack3d today for the first time in a month and that pushed me hard. Since i did this workout on thursday I might be doing fridays workout on saturday, well see how I feel tmr. Im glad my deadlifts are where they are at considering Ive been off cycle for 6 weeks. I need to start doing negatives with bench to get used to the heavy weight again
 
WEEK 4 DAY 5

Bench:
135x5
285x5
225x5
255x5
305x3
225x8 MILITARY STYLE

***All I did today was bench, gonna do squats/cleans tmr with some assistance work. Tblock, military bench for 225x8 was easy but 225 is easy anyway for me so next week I will record it at 265x5. I forgot today lol sorry. Ill record my hang cleans tmr too so you can see how I do them. I have 225x3 for tmr, then 225x5 monday. When I stall on bench Im gonna start doing more chest work while keeping the 5x5 template for my deads/cleans/squats. I wanna work with som negatives to feel the heavy weight again. Post cycle I started the 5x5 so I immediately dropped 60lbs and that did not help me keep my strength for bench. Next time I am definetly going to wait 6 weeks after cycle before starting the 5x5. I still believe the 5x5 is the best way to keep strength after cycle.
 
the.gladiator1987 said:
WEEK 4 DAY 5

Bench:
135x5
285x5
225x5
255x5
305x3
225x8 MILITARY STYLE

***All I did today was bench, gonna do squats/cleans tmr with some assistance work. Tblock, military bench for 225x8 was easy but 225 is easy anyway for me so next week I will record it at 265x5. I forgot today lol sorry. Ill record my hang cleans tmr too so you can see how I do them. I have 225x3 for tmr, then 225x5 monday. When I stall on bench Im gonna start doing more chest work while keeping the 5x5 template for my deads/cleans/squats. I wanna work with som negatives to feel the heavy weight again. Post cycle I started the 5x5 so I immediately dropped 60lbs and that did not help me keep my strength for bench. Next time I am definetly going to wait 6 weeks after cycle before starting the 5x5. I still believe the 5x5 is the best way to keep strength after cycle.
Click to expand...

Thanks for trying it out glad:) 265x5 should be interesting because you are definitely an upper body strength person, so I doubt you use a ton of leg drive on benching anyway. Also your core is probably pretty strong from those leg raises, wouldn't be surprised if military bench wasn't very hard at all for you. Would love to see your hang clean from though, my clean form sucks lol:(

As for the 500 deadlift, shit you should be able to pull 500x2-3 easy :D
 
Thanks jdid, I have hit 495 before but it was horrible form. Next week I am going to do 485x5 and videotape it. Im also videotaping my 350x5 squat and 305x5 bench. And videoptaping the military bench 265x5.

Tblockno problem, I might want to start doing that for core work. I know I dont use a lot of leg drive and I try but i still dont. I will video my cleans, I got 225x5 so well see how it goes. Im thinking I can get 500 for 2 or 3 easy too :) :)
 
I sent you guys a pm with the future work out. He gave it to me to use while I was in mid hockey season. 5x5 wore me down during hockey season. I'm thinking about starting it again. Its dirt bike season, and I hate being in recovery while riding.
 
the.gladiator1987 said:
Damnit so no video I didnt have a camera for todays workout. Sorry next tiume for sure

WEEK 5 DAY 2

Hang cleans:
135x5
185x5
225x5 PR

BTN BB Military:
135x5
155x5
205x5 PR

BB Curl:
135x4
Click to expand...

Why only 4 reps of barbell curl lol? Also how are the barbell military's going? Can't wait to see that clean video lol! My form sucks so I am really curious what your looks like.
 
Tblock1 said:
Why only 4 reps of barbell curl lol? Also how are the barbell military's going? Can't wait to see that clean video lol! My form sucks so I am really curious what your looks like.
Click to expand...


That was my max lol. but im happy because 135x5 was my max ON cycle, so 135x4 isnt bad for being off for 6 weeks.

BTN Military is going great, I just did 205x5. 2 weeks ago when I did 185x5 it was hard as hell, so its gone up 20lbs and it was just as hard as 185. My clean form has gotten so much better, illl post a video on friday. 235x3. squats 360x3, deads 485x5
 
the.gladiator1987 said:
That was my max lol. but im happy because 135x5 was my max ON cycle, so 135x4 isnt bad for being off for 6 weeks.

BTN Military is going great, I just did 205x5. 2 weeks ago when I did 185x5 it was hard as hell, so its gone up 20lbs and it was just as hard as 185. My clean form has gotten so much better, illl post a video on friday. 235x3. squats 360x3, deads 485x5
Click to expand...

Yeah maxing on curls lol! I have just started doing more curls myself, what sort of rep range and sets do you do?
 
Tblock1 said:
Yeah maxing on curls lol! I have just started doing more curls myself, what sort of rep range and sets do you do?
Click to expand...


I do no more than 8 reps unless its a burnout set, but I havent done db curls in a year probably. I only do bb curls for biceps. im gonna maybe start a 5x5 but not following it to a T. Heres my planned routine

Day 1:
Heavy squat
Heavy bench
Heavy hang cleans

Day 2:
BB Military
DB Military
Pullups
BB Curl

Day 3:
OFF

Day 4:
Heavy Deadlifts
Light squats

Day 5:
Medium squat
Medium bench
Medium hang clean
Dips

Day 6:
OFF

Day 7:
Repeat
 
Are you going to ramp the weights or do straight sets on some days?

BTW EM - I thought for a second your sig said 303x5 ATG squats..lol I was like holy fuck he's doing better than most roiders :D
 
oso0960 said:
Are you going to ramp the weights or do straight sets on some days?

BTW EM - I thought for a second your sig said 303x5 ATG squats..lol I was like holy fuck he's doing better than most roiders :D
Click to expand...

I got 300x5 squats:evil: Not atg though:(

Gladiator, this is just my opinion, I love your routine idea but I personally think there is no need to do the third day of squats on deadlift day, personally it never felt like it did much.
 
I know you don't like good mornings, but I feel they are a great exercise for strengthening the shit out if my lower back. All I do is a heavy set of 5 every deadlift day. In my opinion weighted pullups would be really good too. I posted a study a while back saying they were the single best exercise for activating biceps and backs.
 
Gladiator- why are you doing hang cleans after bench and squat? Isn't it best to do them before all other lifts?
 
oso0960 said:
Are you going to ramp the weights or do straight sets on some days?

BTW EM - I thought for a second your sig said 303x5 ATG squats..lol I was like holy fuck he's doing better than most roiders :D
Click to expand...

IF you have always done ATG squats, 305 isn't much.
 
jesse_01 said:
What kind of weights are you squating now?
Click to expand...

Bro I was joking with him, but yeah I got 300x5 a month ago, could have gotten a couple more. My squat is probably my weakest point. I moved back to 8 rep sets on squats, so I did 270x8, 275x8, and this monday will be 280x8. Hopefully that will be a good switch up for my body, it took me a few long breaths to get through 275x8 though.
 
Tblock1 said:
Bro I was joking with him, but yeah I got 300x5 a month ago, could have gotten a couple more. My squat is probably my weakest point. I moved back to 8 rep sets on squats, so I did 270x8, 275x8, and this monday will be 280x8. Hopefully that will be a good switch up for my body, it took me a few long breaths to get through 275x8 though.
Click to expand...


Whens our competition? :evil::evil::evil::evil:

WEEK 5 DAY 5

Squats:
135x5
225x5
245x5
315x5
365x3

Hang Cleans:
135x5
185x5
225x5 PR

BB BTN Military:
135x5
155x5
205x5 PR

I did these workouts within the last 4 days. This is all ive done for working out so im fresh and ready to hit it hard again this week. Im fresh for my competition lol.
 
Yeah I'm stuck just under 300lbs my self. I have a few compressed disk's in my back though. The added weight usually makes it a bit tender for a few days after.
 
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