5x5 journey to incredible strength

[themondtster]

Damn wouldn't be able to do Deadlifts after a leg day like that.

 

[rustilldown]

01/08/2012

5 min bike warm up

Shoulder warm up
Major rear delt work/ flys/ face pulls / reverse pec dec, just went steady in them until I toasted em

Alternating DB press high intensity
25x25(per arm)
45x12 superset 25 x 12 Arnold's
50x10 superset 25 x12 Arnold's

Arnold's 35x12 superset front raises 20 x10 ( man my shoulders were swole !)
2 sets of this

Side laterals
15x failure super set upright rows 40xfailure ( 3 sets)

DB shrugs
80x 15ish superset 45x failure
2 sets

A whole bunch of curls and ez bar drag curls

Took a few pics, chest and back are large.. shoulders and arms are lacking and legs are big. Need bigger shoulders and arms.



Ride it like you stole it!!

 

[bane0907]

Already asked this under another thread, but since i got no answer there i might as well ask it again here. So:

Just started the 5x5 program, using this simple version:

day 1:
squat
bench
rows

day 2:
squat
military press
deadlifts

day 3:
squat
bench
rows

plus the accessory exercises for each day

Anyway, I have two questions:

First of all, I have a job where my work roster is changing constantly (meaning no mon-fri roster), so basically i can't use the usual mon wed fri split. How much will this affect to this workout routine? Basically I will still keep my workouts 3 times a week, having one day rest between each workout and once a week 2 days off, but this 2 days rest might come between day1 & day2 (or day2 & day 3) workouts every now and then, and sometimes there might even be 3 days rest.

Second question concerning the accessory exercises: Is substituting weighted back hyperextension to machine version ok? I know one should not mess around with these given exercises (and especially not to bring machines into the workout), but our gym doesn't have the basic hyperextension bench.

Really excited about this new routine, and would appreciate your answers!

 

[rustilldown]

If that's the best way you can work your routine out to be that is completely fine. So long as you get the day rest in between you will be ok. And I see no issues with substituting the one with the other. Use what you got and dont over think it. It's the big lifts that to are aiming to improve on! The assessories are only there to well... Assist the big lifts for lack of better way to explain it. Make sure you are eating enough as well this will make or break your gains.




Ride it like you stole it!!

 

[bane0907]

Thanks for the quick reply rustilldown!

 

[rustilldown]

View attachment 81713
View attachment 81733



Ride it like you stole it!!

 

[rustilldown]

View attachment 81753

Dinner. Homemade pita pizza. Low sodium salsa, couple chicken breasts sautéed veggies and some mozzarella. Was very tasty.




Ride it like you stole it!!

 

[jeanvictor]

Day one .. Starting with a deload and leaving myself room to improve.

Squat. 2 warmups with bar
185x5
225x5
245x5
255x5
265x5

Bench
2xbar warm up
135x5
155x5
165x5
175x5
185x5

Bent over row ( doing them as described on strong lifts web site... Bent over in deadlift position , touching bar to ground, completely parallel ,)
2xbar warm up
95x5
115x5
135x5
155x5
165x5

All lifts felt reasonably light, and form was clean and I aim to keep the form perfect. I was very pleased with the new form of rowing, it felt much more comfortable than I'm used to. ideally I would like to hit a 315 bench, 405 squat, and a 500 deadlift. It's a goal I have set and It doesn't matter how long it takes to get there.
-Mike

????

 

[jeanvictor]

Will deff keep watching this bro! Good work

 

[jeanvictor]

Thx buddy and I will continue to drop in yours.
Starting pics 6'0 200 lbs
Will update pics every once in a while but it's more about numbers this time, less about looks.
Max bench 275x1
Max squat 365x1
Max dead 405x1
Will not try for a max for a long time, going to follow 5x5 to a T

mmmm