5x5 journey to incredible strength

[rustilldown]

Front and back squats are strong boy! Lol wow
Nice work in here. Thx for the welcome in my log.
Hope you have a great week!

PS; what form do u use for front squats? I find FS so awkward otherwise i would do them. :/

Hey Wegs what up! I use the "clean grip" sees to work best for me and is the most comfortable so long as I line myself up correctly. 315 I did feel alot of pressure on my wrists I need to work on it more! I probably won't attempt that weight again for some time. It was a day where I was feeling really good I was sore for days after lol ! I suggest you practise more, I find the front squat to be the single most effective exercise for my lower body and very rewarding when done correctly thx for dropping in!

 

[NoFatChicks91]

315 front squat... You're a monster

Sent from my SPH-L710 using EliteFitness

 

[wegs224]

psst rustill..guess what? i tried for the first time tonight, 5x5 to help me with my bench...and i LOVE it. omg, i'm hooked.
so easy, so fun. challenging, but it's the coolest program.
(Easy meaning it's easy to 'get' what it's about...but not easy as far as lifting hehe)

i'll be following along even more in your log, to see how you follow it.

 

[rustilldown]

psst rustill..guess what? i tried for the first time tonight, 5x5 to help me with my bench...and i LOVE it. omg, i'm hooked.
so easy, so fun. challenging, but it's the coolest program.
(Easy meaning it's easy to 'get' what it's about...but not easy as far as lifting hehe)

i'll be following along even more in your log, to see how you follow it.

5x5 is simple and deadly ! Awesome for lean dense strong muscle!

I haven't been updating much lately cause of work but I been gymming hard as ever

Today
Back biceps cardio

5x5 back
Bb rows
225x5(5 sets)
Db rows
105 x 5 (3 sets) coulda gone heavier but DBS are missing from camp gym, but I just went with less rest between sets)

CG Lat pulldowns (hypertrophy into 5x5)
140x15
180x10!!!
220x6
260 x 3 ( machine max had to try it)
^* they were a little bit cheating but still raped me)

Back extentions - BW x many

Seated cable rows
160x8x8x6( quicker sets)

Bicep massacre , hammer curled 60s for 8 reps with drop sets, drag curls preacher curls

Quick ab circuit

40 min slow cardio for the hell of it

 

[wegs224]

good job on the cardio...just because.

really great workout, for sure. 225 is strong! and nice cg lat pulldowns.

5x5 is pretty awesome. i'm using 5/3/1 for deads though because of my neck issue. i can't jump into too too heavy just yet.

good stuff in here. what was your cardio and core work?

 

[rustilldown]

good job on the cardio...just because.

really great workout, for sure. 225 is strong! and nice cg lat pulldowns.

5x5 is pretty awesome. i'm using 5/3/1 for deads though because of my neck issue. i can't jump into too too heavy just yet.

good stuff in here. what was your cardio and core work?

For core I am a pretty firm believer in the greater time abs under tension the better the results , so I super set for like 5 minutes of an training ill do those hanging window washers then leg raises to failure then ill plank on the bosu ball , flip over do crunches maybe a few hill climbers then I roll over as say fuck this bs I'm outta here lol cause they hurt !

Cardio today was just a bike ride, I walk around all day on an oilsands site supervising like 10 guys so I get a fair amount of exercise but extra cardio always helps me feel mentally good, something about good lung capacity and blood flow keeps me fresh ?? I dunno I like to switch longer cardio with fast paced intervals or running stairs / sprints every other workout.

 

[wegs224]

i agree about ab work, too.
i've been doing a lot of cable work for that, now...and it's effing amazing the results, and how quickly you feel the tension.
crunches, that stupid effing big ball, etc...don't do a whole lot at the end of the day.

hanging leg raises,
lying leg raises
planks
using cables and pulling 180 degrees
that's what's been working for me

plus compound work.

glad you are doing well and your attitude as well, is positive. that's what makes the difference.

 

[rustilldown]

My back is stiff as shit today yesterdays workout is hitting me hard.

 

[wegs224]

My back is stiff as shit today yesterdays workout is hitting me hard.

aw. sorry.
take it easy. rest up ...the gym will be waiting.

 

[rustilldown]

Last night was just abs after a long day of work

19/07/2013
Am

Chest 5x5
Incline warm up 3 sets 135 x 8ish
185x5 ( 5 sets) been a while

Incline flys
30x many
35xmany
35 x many SS close grip push-ups

Cable flys high pulley
25s x failure ( 3 intense sets with good stretch as my focus)

Hammer strength tri push downs
(Lean far forward to hit chest)
180x many x many
270x8

Couple tricep rope downs
Ab circuit
10 min cardio

I focused on leaning out for a little while and I think I've reached my goal. Time to slowly try to add some lean mass. Weighed in at 203 this am.
Diet
4 am workout ( 10 grams bcaa)
5 am
2 whole eggs , 6 egg whites
1 tbsp peanut butter
8 am
Shake ( 1 scoop hemp protein 1 scoop cyto sport veggie greens tons
Of cinnamon)

10 am. 1 turkey breast Sammy on rye
6 egg whites , celery stalks 1 apple

130 pm 1/2 cup oats mixed with Greek yogurt and half a scoop of chocolate whey for flavour , 6 egg whites, celery stalks ( sometimes a can of sardines too)

4 pm. 1/2 cup oats half scoop whey and cinnamon

5 pm . Workout

6:30 pm
2 chicken breasts, 1 cup rice, scrabbled egg whites and some green veggies

8 pm 1/2 cup oats and half scoop chocolate whey, tbsp coconut oil.

This will be my diet for the next week to see how I react. I keep most my carbs later in the day as I find I have a better response to this method. Been reading the leangains.com site alot lately and it's very interesting. Started on epistane and EQ with a small test base. I love performance enhancement. Will ramp up carbs as the weeks go on
Peace!