5x5 journey to incredible strength

[miked8c]

Pull Ups are impressing the hell out of me, nicely done.

 

[zedhed]

Nicely done brother your kickin ass all over the place in here.

 

[rustilldown]

5x5 day

Deadlifts
2 sets of 225x12 to warm up
365x5( 5 sets.. Not too hard form and so joint are feeling much improved.)

Bench
225x12x12
285x5( failed on 5th set at 3..that's no good)

Bb rows
265x5(I did 3 sets as lower back was tight, so did 2 more sets of 135 x 15 just to exhaust back)

I also did weighted pull downs

Like 180x5 with drop sets .
View attachment 112583

 

[zedhed]

Nice thick back bro.Well done!

 

[rustilldown]

Nice thick back bro.Well done!

Thx zed! Could be thicker though

 

[Evan Tipps]

Nice bench bro =) keep killing it.

 

[zedhed]

Always that bro, always that.

 

[rustilldown]

Wendlers 5/3/1
Mesocycle 1 week 1 day 1

Am fasted cardio 20 min medium pace

5pm
5 min bike warm up
Deadlifts ( starting light as hell)
135x12 wu
225x5
255x5
255x15
Assistance work
Close grip pull downs
4 sets (120x15)
(140x15)
(160x13)
(160x10)
Seated isolated db curl
4sets 30 lbs x 15ish( went to complete failure)
4 sets hanging leg raises

Started this routine with my wife. Agreed to incorporate moderate faster cardio 3-4 days a week to keep lean while focusing on strength. Currently off cycle and plan to have bloods done real soon. I feel fucking amazing with the natural supps I'm on and am def below 10% bf still hovering around 200lbs. Feel great !
Joints feel better, mood feels good sex drive is crazy strong and today's workout deadlifts felt clean and easy. That last set hit me hard I loved every rep.

OHP is next workout

 

[Brianapop]

Hey rustilldown, I recently started the 5x5 program and I'd like to say looking at your starting stats and your recent stats it gives me motivation to keep to this routine! As you probably felt the same, starting felt a little light and like I was doing enough work. So as you have proven, sticking to does the job! Keep up the hard work bro, good job hopefully I'll be able to get as cut as you are one day!

 

[rustilldown]

Hey rustilldown, I recently started the 5x5 program and I'd like to say looking at your starting stats and your recent stats it gives me motivation to keep to this routine! As you probably felt the same, starting felt a little light and like I was doing enough work. So as you have proven, sticking to does the job! Keep up the hard work bro, good job hopefully I'll be able to get as cut as you are one day!

Stick with it, the strength gains can become very rewarding. After a while take a break, so isolation for some time and cardio to switch it up . After a month or 2 of that to back to the 5x5 again and take your new size and add more raw strength to that. The simple compounds are my fav lifts of all. I always come back to the 5x5 or as of right now wendlers 531 is what I'm working on . ! Love life love lifting !

 

[rustilldown]

Wendlers 531 mesocycle 1 day2

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

Side lateral static holds
4 sets just to torch side delts

3 sets upright rows
60lbs x 12

Done

 

[rustilldown]

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

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

 

[miked8c]

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

 

[rustilldown]

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

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

 

[rustilldown]

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

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

 

[rustilldown]

Today was just upper body assistance

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

 

[rustilldown]

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

 

[rustilldown]

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

Today in the am 20 min fasted cardio

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

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

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

Felt good to move some heavier iron. Really good

 

[Evan Tipps]

Good job bud

 

[rustilldown]

Good job bud

Thx Evan! Felt real good

 

[rustilldown]

Today's workout
20 min bike sprints
( sprint hard as I can for 15 seconds and then relaxed pedal for 45. I did this 16 times

Power. Cleans
135x5
135x5
185x5
195x5
205x5

Deadlifts
225 x5
275x5
315x5
365x5
405x4.. No chalk

10 min bike cool down

 

[rustilldown]

Slowly been carbing up and let me tell you the results are outstanding

20 min bike ride

Squats
225x5x5x12
315x5
405x3
315x10(nearly fainted but fuck it felt good)

Rows
225 x5(4 sets)

Close grip lat pull downs(v handle palms towards eachother)
160x12
180x8
220x6
260-whole stack ..x3
^^ drop set 160 to failure

10 min bike ride cool down

I feel absolutely fantastic .

 

[rustilldown]

20 min bike ride

Incline bench
135x15x15
185x5
205x5
225x5
225x4

That's all I had in me today. Was a stressful day at work but big things are happening with me, my wife and our company so it was a very good promising day followed by a decent incline push .

 

[rustilldown]

Tons of cardio last night

Deadlift
225x5x5
315x5
405x5
405x3 ( damn)

Squat
315x5(5 sets)

 

[rustilldown]

Tonight

Bike sprints

Incline bench
135x12
185x8
205x5
225x4
225x3
Tons of
Cable flys and rear delt work

 

[rustilldown]

45 min bike ride

Leg press 4 plates a side x 30 reps
4 sets SS calf presses

Front squat

135x5(just to find form)
225x5
245x5
255x8

Stretch

 

[rustilldown]

Sick workout

20 min fasted cArdio am and serious stretching , hip flexor and si joint exercises

Pm
30 min cardio

Squat.
225x12
315x5
315x5
365x5
315x5

Standing military
135x8x8x8x8

Front squat 225x5x5x5

Calf raises( whole bunch)

Eating about 500 grams of pretty clean carbs and low gi. Lots of cRdio is keeping water and bloat minimal and my energy and strength is getting to be an a personal best here. And I feel awesome live by the iron

 

[rustilldown]

30 min cardio

Incline bench
135x15
185x8
225x7(PR)
225x5

Weighted close grip pull downs

5 nasty sets worked up to 240 x6 clean reps really beat up the old back

Tons of face pulls and a nasty ab circuit

Getting stronger on a daily basis and cardio continues to improve

 

[rustilldown]

Dec 11/2013

20 min cardio

Back squat

225x12
315x5
315x5
365x5
405x2( not enough)

Dead lift
315x5x5x5

Dec 12/2013

Half hour cardio, stretch abs

 

[rustilldown]

Hit a 315 front squat for 4 solid reps with a pause . Good night

 

[Evan Tipps]

Good job bro!