5x5 journey to incredible strength

[rustilldown]

Such a sick workout numbers to come shortly
..
17/01/2012
Pull
10 min incline walk
10 min bike ride

I went I to the gym today to make a statement to myself
2 sets 60 reps rear delt flys on incline bench

Barbell row ( stronglifts style deadlift Stance)
135x15x15
185x8
225x5x5
Db rows
85x12x12x12x12 ( no rest between sets this was tough!)

Seated cable row
120x12x12x12x12 ( focused on form and right pinch between shoulder blades)

Face pulls
55x12x12x12x12 ( fast sets tight squeeze)
Super set with narrow grip pull-ups
Superset with window washer abs

Bicep db hammer curls
45sx12 drop set 35x12 drop set 20x failure

One arm preacher curl
35x 15? ( 5 sets per arm, forced negatives at end of 15 reps until failure, almost dropped the db multiple times )

Ez bar drag curls
60xfaikure x failure

10 min bike sprints
50 bw close grip pull-ups

Left the gym knowing I did work son

 

[rustilldown]

Monster meal
View attachment 96253
View attachment 96263
195

 

[rustilldown]

18/01/2012

Push
10 min incline walk steady pace

Behind neck military press
60x20
80x20
Working sets
100x12
110x10
135x8 ( clean ass form felt good, cleaned weight up from floor over head then say down and pressed em out )
Standing OHP
135 8x8x8

Superset front raises
30x12x12x12

Incline flys
35x many xmany
45x12
55x10 ( deep stretch)

Cable flys
30xmanyxmanyxmany

Decline bench
135x20x20x20

Seated hammer strength dips
180x15x15
270x8x8

Nasty tricep circuit
I did some good side lateral work also

 

[rustilldown]

19/01/2013
15 min track sprints
Squat
235x10
275x8
315x5
335x5

Power clean
95x5x5x5
135x5
185x5

Dead
335x8

Incline BB
135x12
185x5

Strength is nearing on cycle numbers which is awesome
I have the worlds worst cold too fuckin sucks

 

[rustilldown]

20/01/2013
10 min bike ride

55lb face pulls superset rope downs
4 sets

Skull crushers superset db kickbacks

80 lbs x failure 10 lb db kickbacks
3 sets

Overhead db extension
70x15
80 x12
90x8

Side lateral massacre
4 nasty sets

Db military
50 x many
60x many
70 x8
80x6 ! clean reps!

Superset all presses with shrugs

Hammer strength dips

180 many
230 x 15
270 x 8 ish

Superset all dips with abs

Solid workout !

 

[ledhead]

19/01/2013
15 min track sprints
Squat
235x10
275x8
315x5
335x5

Power clean
95x5x5x5
135x5
185x5

Dead
335x8

Incline BB
135x12
185x5

Strength is nearing on cycle numbers which is awesome
I have the worlds worst cold too fuckin sucks

Nice work! I like to see dudes get strong without relying on drugs..

 

[rustilldown]

Nice work! I like to see dudes get strong without relying on drugs..

Thx man, always gotta keep trying
To better oneself! The more gains now = better base for the next run !!

 

[Anthony1980]

Ok guys help me out a little please....
First of all, the 5x5 programs is amazing! Getting some great gains and I'm only into my third week. Ill post results at the end of the week. My question is... i see a lot of you incorporating about 10-15 minutes of light to moderate cardio at the beginning, warm up i guess. I have not been doing this, I've been doing an extra set. Example: before my heavy sets i do a set of lighter weight 10-12 reps. Should i scratch that and go with the cardio or not?

Sent from my DROID X2 using EliteFitness

 

[rustilldown]

Ok guys help me out a little please....
First of all, the 5x5 programs is amazing! Getting some great gains and I'm only into my third week. Ill post results at the end of the week. My question is... i see a lot of you incorporating about 10-15 minutes of light to moderate cardio at the beginning, warm up i guess. I have not been doing this, I've been doing an extra set. Example: before my heavy sets i do a set of lighter weight 10-12 reps. Should i scratch that and go with the cardio or not?

Sent from my DROID X2 using EliteFitness

Keep doin what your doin! I'm only doing cardio because I am not doing 5x5 right now. Not a real version many ways. If you want a really light
Cardio to warm up that's fine, but if your progressing right now, just keep going at it . Add cardio later when you feel too big and slow

 

[rustilldown]

21/01/2013
30 min cardio

Went for supper

Listened to epic inspirational YouTube video http://m.youtube.com/watch?v=lsSC2vx7zFQ

Back to gym

5 min treadmill run with dips

Db powerful explosive rows
100x5x5x5x5 no breaks

Renegade rows
60x12
80x8
80x8 ( superset all with push-ups)

Power cleans

135x8x8
155x6x6

Barbell underhand grip rows

225x5x5x5

5 min treadmill sprints

Good mornings superset window washer abs

135x10x10x10
pull-ups superset hanging leg raises

Small bicep circuit

This workout was unbelievable !!

I went in with a kill it attitude I'm still struggling with some home issues it's being taken care of in the appropriate matter though, the GyM!!