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Hey guys I been on here awhile and have come along way since joining. Im finally gonna make one of these to keep up my motivation and hopefully get some helpful critiques.
Here are my stats as of right now:
19 yrs old
5'4
164 lbs 23-24% BF
Maxes-(as of 10/9 and 10/10)
Deadlift-335x1
Bench-135x8
Pendlay row- 115x3
Squat-205x4
MIlitart-95x3
Ive been lifting since i was 16. I like many used stupid programs out of magazines that got me nowhere. to be honest I havent seen real results until I joined here. Ive used the squats and milk program and ended up tweaking my hip flexor from not using proper form. I did the 5x5 up until i was in car crash and messed up my shoudler. i was out of lifitn for about 2 months and then began various upper/lower splits. My strength is still not back to what is was pre-car crash but thats only on pressing movements my deadlift and squat were hardly affected.
Any ways my short (short as in 6 months-ish) term goal is finally get my Squat to be over 300, my dead over 400 and my bench over 200. (I benched 205 like a week before my crash and havent come close again) Also my military press is just somehting that i have never had mcuh success improving my PR for that is probably 95x8 which is not where I want it at all.
I started the 5x5 on monday this week (im doing the madcow version)
I would like feedbackon my assistance work as im not sure if its ideal
Mondays-
Squat 5x5
Bench 5x5
Row 5x5
assistance-
Inverted row 3x8 (or failure)
Arnold style seated DB press 3x8
Hypers 3x12
Wednesdays-
Squat 4x5(light)
Deadlift 4x5
Military 4x5
assistance-
incline bench 3x8
wg pullup 3x 8 (im gonna do 3x8 lat pulldown after if until I can successfully do 3x8 on pullups then add weight)
f squat 3x8
Fridays-
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Row 4x5, 1x3, 1x8
assistance-
(weighted) Dips 3x8
Upright row 3x12
tri pushdown 3x12
Ill post both monday and wednesday in here now
Monday 10/11/10
Squat-
95x5
115x5
135x5
160x5
185x5
Bench-
65x5
85x5
105x5
120x5
135x5
Row-
45x5
65x5
75x5
90x5
100x5
Inverted row-
6
6
5
Arnold press-
25's x 8
25's x 8
25's x 8
hypers-
BWx12
25x12
25x9
Comments-
workout went well, every was done with ease in regards to the 3 compound lifts. inverted rows couldnt get to 8, and on arnold press i want to move up to 30's next week. On the hypers im going to stick to the 25 for next WO
Wednesday-10/13/10
Squat-
95x5
115x5
135x5
135x5
Deadlift-
135x5(warmup)
185x5
205x5
245x5
275x5
Military-
45x5
65x5
75x5
85x5
incline-
95x8
105x8
105x6
WGpullup-
3
2
1
Latpulldown-
100x8
100x8
100x8
forgot to do f squats
comments-
Deadlifts by far are my favorite excercise. Im a little guy and deadlifting next to ppl who are bigger than me and im doing more weight with them staring at me makes its funny lol. I had to use some chalk on my last set of them one of my blisters popped yesterday so it kinda hurt. on military im gonna drop down to 80 for next week and progress from there, i got all 5 reps but i know in the beginning of the 5x5 yr sets should seem somewhat easy and it didnt. rows went well i recently switched to pendlay and like it 10x more. incline i wasnt surprised i went to failure. I got cocky after my first set which felt easy, im gonna try 105 for all three sets next week. WG pullup- man i used to be able to do 12 in one set i feel like a pussy for not even getting 5 oh well ill work my way back up.
questions: id like to get some feedback on my assistance work am i doing too much or could I add some things in? thanks
Here are my stats as of right now:
19 yrs old
5'4
164 lbs 23-24% BF
Maxes-(as of 10/9 and 10/10)
Deadlift-335x1
Bench-135x8
Pendlay row- 115x3
Squat-205x4
MIlitart-95x3
Ive been lifting since i was 16. I like many used stupid programs out of magazines that got me nowhere. to be honest I havent seen real results until I joined here. Ive used the squats and milk program and ended up tweaking my hip flexor from not using proper form. I did the 5x5 up until i was in car crash and messed up my shoudler. i was out of lifitn for about 2 months and then began various upper/lower splits. My strength is still not back to what is was pre-car crash but thats only on pressing movements my deadlift and squat were hardly affected.
Any ways my short (short as in 6 months-ish) term goal is finally get my Squat to be over 300, my dead over 400 and my bench over 200. (I benched 205 like a week before my crash and havent come close again) Also my military press is just somehting that i have never had mcuh success improving my PR for that is probably 95x8 which is not where I want it at all.
I started the 5x5 on monday this week (im doing the madcow version)
I would like feedbackon my assistance work as im not sure if its ideal
Mondays-
Squat 5x5
Bench 5x5
Row 5x5
assistance-
Inverted row 3x8 (or failure)
Arnold style seated DB press 3x8
Hypers 3x12
Wednesdays-
Squat 4x5(light)
Deadlift 4x5
Military 4x5
assistance-
incline bench 3x8
wg pullup 3x 8 (im gonna do 3x8 lat pulldown after if until I can successfully do 3x8 on pullups then add weight)
f squat 3x8
Fridays-
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Row 4x5, 1x3, 1x8
assistance-
(weighted) Dips 3x8
Upright row 3x12
tri pushdown 3x12
Ill post both monday and wednesday in here now
Monday 10/11/10
Squat-
95x5
115x5
135x5
160x5
185x5
Bench-
65x5
85x5
105x5
120x5
135x5
Row-
45x5
65x5
75x5
90x5
100x5
Inverted row-
6
6
5
Arnold press-
25's x 8
25's x 8
25's x 8
hypers-
BWx12
25x12
25x9
Comments-
workout went well, every was done with ease in regards to the 3 compound lifts. inverted rows couldnt get to 8, and on arnold press i want to move up to 30's next week. On the hypers im going to stick to the 25 for next WO
Wednesday-10/13/10
Squat-
95x5
115x5
135x5
135x5
Deadlift-
135x5(warmup)
185x5
205x5
245x5
275x5
Military-
45x5
65x5
75x5
85x5
incline-
95x8
105x8
105x6
WGpullup-
3
2
1
Latpulldown-
100x8
100x8
100x8
forgot to do f squats
comments-
Deadlifts by far are my favorite excercise. Im a little guy and deadlifting next to ppl who are bigger than me and im doing more weight with them staring at me makes its funny lol. I had to use some chalk on my last set of them one of my blisters popped yesterday so it kinda hurt. on military im gonna drop down to 80 for next week and progress from there, i got all 5 reps but i know in the beginning of the 5x5 yr sets should seem somewhat easy and it didnt. rows went well i recently switched to pendlay and like it 10x more. incline i wasnt surprised i went to failure. I got cocky after my first set which felt easy, im gonna try 105 for all three sets next week. WG pullup- man i used to be able to do 12 in one set i feel like a pussy for not even getting 5 oh well ill work my way back up.
questions: id like to get some feedback on my assistance work am i doing too much or could I add some things in? thanks
