5x5 journey to incredible strength

[rustilldown]

12/06/2012

Went to gym with the new girl I have been seeing, it was a good workout she isn't afraid to lift and get butch lol cause I told her that wont happen.

10 min treadmill 10 min bike

Seated rows 100xmany
120x20
140x20
160x15x12

Dumbell rows
70x20x20x20x20(fast sets)

Pullups x many wide and close grip

Cable crossovers for rear delts
40x20x20

Biceps
Machine preacher curls
Cabt remember weight but I hurt em good 2 sets

Barbell curls
65x15 she assisted the last few reps veins exploding everywhere lol

85x12x10 she helped again was in awe at my vascularity.. I said I have good blood flow ... To other areas too

Abs- bunch of planks , and situps

Overall a very decent workout and smashed down some pita pit for dinner and a beer.
Upped calories the last few days, may be water weight but.. 192 feelin good gonna try to up very slowly so I can adjust and actually digest 5 k worth of food when I get there. Floating around 4k at the moment not counting the beer lol. 4200

-Mike





Ride it like you stole it!!

 

[rustilldown]

View attachment 75723

Pump Goin from brushing teeth couldn't resist lol


Ride it like you stole it!!

 

[rustilldown]

Tonight will be shoulder hypertrophy ... And I'm going to just destroy it I am feeling like changing it up for a few workouts get a savage pump Goin fill them muscles with blood !


Ride it like you stole it!!

 

[Buildingup24]

Google mountain dog shoulders- it's John Meadows way of training shoulders--he doesn't press overhead in his program b/c of bad shoulder health-BUT the man has massive shoulders and he's built them/grown them using a crazy high rep scheme. I dabble in his rear Delt stuff. It's mind blowing the blood that fills up in them.

 

[rustilldown]

Google mountain dog shoulders- it's John Meadows way of training shoulders--he doesn't press overhead in his program b/c of bad shoulder health-BUT the man has massive shoulders and he's built them/grown them using a crazy high rep scheme. I dabble in his rear Delt stuff. It's mind blowing the blood that fills up in them.

Man I just read up on it I'm going to do this tonight 3 sets of 60 reps rear delts sounds tough as shit I can't wait!
Thx for the heads up!

Ride it like you stole it!!

 

[Buildingup24]

It'll bring out the details in ur delts for sure- lemme know how it goes

 

[Headholio]

You ever try ramping up weight a different way?-may get more weight on your squat.
Ex:
Bar-10
95-8
135-8
185-6
225-1x6
275-1x5
295-1x2
Then your working sets

Are you saying to do the above as a warm up, then 5x5 at a constant weight afterwards? (Looks like 5x315-335 for him)?

 

[Buildingup24]

^^i just felt he'd still get warmed up in his hips/glutes..etc while lowering the overall weight moved. This way he has less built up fatigue before his working sets.
It's something that I switched up and it's helped me out so I was sharing the idea.

 

[Headholio]

^^i just felt he'd still get warmed up in his hips/glutes..etc while lowering the overall weight moved. This way he has less built up fatigue before his working sets.
It's something that I switched up and it's helped me out so I was sharing the idea.

Right, but what I'm asking I guess, is what do you consider his working sets?

He did this:

Squats
225x12
275x5
295x5
315x5
335x5

So are you saying to replace his first 3 sets with the more gradual warm up you proposed, and then do the 313x5, 335x5? Or do your warm up and then do what he did on top of it?

 

[Buildingup24]

His top set is 335x5. I read his log as his working sets were the ones around 300lbs (295,315,335). I think, if he lowered his volume on his warm up sets, he may have gotten 2 sets at 335x5 instead of 315x5 and 335x5.

I got the idea from this.. http://www.t-nation.com/free_online...stantly_increase_muscle_and_boost_performance

Half way down is a blurb from Dave Tate on warm-ups