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Journey To A Beast!
- Thread starter SCREW
- Start date
i will also be following the intermediate vertical jump bible plyo version along with jump roping a lot
Nice bro! I hope this run of 5x5 it's more productive than the other ones, Go hit some PR, work hard, be patient and eat alot, you know how it is, the knowledge it's all here spread over the entire journal, time to apply it!
Good luck!
milk and peanut butter is a great way to get cals! Sometimes for breakfast when im running late ill have 2 cups milk, 2 pieces ww bread, a banana and a big spoon of PB. Ends up being 850 cals!
SCREW
New member
Workout 4 - WEEK 2
BOX SQUAT:
95 lbs x 5
115 lbs x 5
135 lbs x 5
160 lbs x 5
175 lbs x 5
PRETTY EASY
BENCH:
65 lbs x 5
80 lbs x 5
95 lbs x 5
110 lbs x 5
125 lbs x 5
EASY!!! i thought it was gunna be a lot harder than this, i maybe coulda gotten 10 reps
ROWS:
55 lbs x 5
75 lbs x 5
85 lbs x 5
95 lbs x 5
110 lbs x 5
Pretty easy
GOOD MORNINGS:
75 lbs x 8
75 lbs x 8
ABS
VERTICAL JUMP BIBLE PLYOS
BOX SQUAT:
95 lbs x 5
115 lbs x 5
135 lbs x 5
160 lbs x 5
175 lbs x 5
PRETTY EASY
BENCH:
65 lbs x 5
80 lbs x 5
95 lbs x 5
110 lbs x 5
125 lbs x 5
EASY!!! i thought it was gunna be a lot harder than this, i maybe coulda gotten 10 reps
ROWS:
55 lbs x 5
75 lbs x 5
85 lbs x 5
95 lbs x 5
110 lbs x 5
Pretty easy
GOOD MORNINGS:
75 lbs x 8
75 lbs x 8
ABS
VERTICAL JUMP BIBLE PLYOS
SCREW
New member
WORKOUT 5 - WEEK 2
BOX SQUAT:
95 lbs x 5
115 lbs x 5
135 lbs x 5
135 lbs x 5
BB PRESS:
45 lbs x 5
55 lbs x 5
60 lbs x 5
70 lbs x 5
Pretty easy, next week will be a little tougher
DEADLIFT:
95 lbs x 5
135 lbs x 5
160 lbs x 5
180 lbs x 5
Pretty easy, but tough at the same time
I did some jumping after this and had my protein shake
BOX SQUAT:
95 lbs x 5
115 lbs x 5
135 lbs x 5
135 lbs x 5
BB PRESS:
45 lbs x 5
55 lbs x 5
60 lbs x 5
70 lbs x 5
Pretty easy, next week will be a little tougher
DEADLIFT:
95 lbs x 5
135 lbs x 5
160 lbs x 5
180 lbs x 5
Pretty easy, but tough at the same time
I did some jumping after this and had my protein shake
SCREW
New member
WORKOUT 6 WEEK 2
BOX SQUATS:
95 lbs x 5
115 lbs x 5
135 lbs x 5
160 lbs x 5
180 lbs x 3
REALLY EASY!!!
135 lbs x 8
BENCH:
65 lbs x 5
80 lbs x 5
95 lbs x 5
110 lbs x 5
130 lbs x 3
REALLY EASY!!!
95 lbs x 8
ROWS:
55 lbs x 5
75 lbs x 5
85 lbs x 5
95 lbs x 5
115 lbs x 3
PRETTY EASY...
85 lbs x 8
DIPS
BB CURLS:
65 lbs x 3 x 8
SKULLCRUSHERS:
EZ BAR + 30 lbs x 3 x 8
GREAT workout, especially with the squats and bench!
BOX SQUATS:
95 lbs x 5
115 lbs x 5
135 lbs x 5
160 lbs x 5
180 lbs x 3
REALLY EASY!!!
135 lbs x 8
BENCH:
65 lbs x 5
80 lbs x 5
95 lbs x 5
110 lbs x 5
130 lbs x 3
REALLY EASY!!!
95 lbs x 8
ROWS:
55 lbs x 5
75 lbs x 5
85 lbs x 5
95 lbs x 5
115 lbs x 3
PRETTY EASY...
85 lbs x 8
DIPS
BB CURLS:
65 lbs x 3 x 8
SKULLCRUSHERS:
EZ BAR + 30 lbs x 3 x 8
GREAT workout, especially with the squats and bench!
SCREW
New member
WORKOUT 7 - WEEK 3
BOX SQUAT:
95 lbs x 5
120 lbs x 5
140 lbs x 5
160 lbs x 5
180 lbs x 5
REALLY EASY! these just get easier and easier
BENCH:
70 lbs x 5
85 lbs x 5
100 lbs x 5
115 lbs x 5
130 lbs x 5
PRETTY EASY
ROWS:
60 lbs x 5
80 lbs x 5
90 lbs x 5
100 lbs x 5
115 lbs x 5
PRETTY HARD
pretty good workout except for the rows these are getting tough...
BOX SQUAT:
95 lbs x 5
120 lbs x 5
140 lbs x 5
160 lbs x 5
180 lbs x 5
REALLY EASY! these just get easier and easier
BENCH:
70 lbs x 5
85 lbs x 5
100 lbs x 5
115 lbs x 5
130 lbs x 5
PRETTY EASY
ROWS:
60 lbs x 5
80 lbs x 5
90 lbs x 5
100 lbs x 5
115 lbs x 5
PRETTY HARD
pretty good workout except for the rows these are getting tough...
SCREW
New member
ummm its a little bit above parallel, its the only box we have
SCREW
New member
WORKOUT 8 - WEEK 3
BOX SQUAT:
95 lbs x 5
120 lbs x 5
140 lbs x 5
160 lbs x 5
BB PRESS:
50 lbs x 5
60 lbs x 5
65 lbs x 5
75 lbs x 5
EASY! they were easier than last week
DEADLIFT:
95 lbs x 5
140 lbs x 5
165 lbs x 5
185 lbs x 5
PRETTY HARD... this was tough
Good workout, this was right after basketball practice so i my legs were tired!
BOX SQUAT:
95 lbs x 5
120 lbs x 5
140 lbs x 5
160 lbs x 5
BB PRESS:
50 lbs x 5
60 lbs x 5
65 lbs x 5
75 lbs x 5
EASY! they were easier than last week
DEADLIFT:
95 lbs x 5
140 lbs x 5
165 lbs x 5
185 lbs x 5
PRETTY HARD... this was tough
Good workout, this was right after basketball practice so i my legs were tired!
SCREW
New member
WORKOUT 9 - WEEK 3
BOX SQUAT:
95 lbs x 5
120 lbs x 5
140 lbs x 5
160 lbs x 5
185 lbs x 3
REALLY EASY, could have done at least 10 of these
140 lbs x 8
BENCH:
70 lbs x 5
85 lbs x 5
100 lbs x 5
115 lbs x 5
135 lbs x 3
Not the greatest, it was still pretty easy though
100 lbs x 8
ROWS:
60 lbs x 5
80 lbs x 5
90 lbs x 5
100 lbs x 5
120 lbs x 3
HARD
90 lbs x 5
BOX SQUAT:
95 lbs x 5
120 lbs x 5
140 lbs x 5
160 lbs x 5
185 lbs x 3
REALLY EASY, could have done at least 10 of these
140 lbs x 8
BENCH:
70 lbs x 5
85 lbs x 5
100 lbs x 5
115 lbs x 5
135 lbs x 3
Not the greatest, it was still pretty easy though
100 lbs x 8
ROWS:
60 lbs x 5
80 lbs x 5
90 lbs x 5
100 lbs x 5
120 lbs x 3
HARD
90 lbs x 5
SCREW
New member
WORKOUT 10 - WEEK 4
BOX SQUAT:
95 lbs x 5
125 lbs x 5
145 lbs x 5
165 lbs x 5
185 lbs x 5
EASY
BENCH:
75 lbs x 5
90 lbs x 5
105 lbs x 5
120 lbs x 5
135 lbs x 5
KINDA HARD
ROWS:
75 lbs x 5
85 lbs x 5
95 lbs x 5
105 lbs x 5
125 lbs x 5
REALLY HARD, not even sure i got the last rep
BB CURLS:
65 lbs x 10,10,10
i did the curls today because i didnt get to them on friday
other than the rows it was a good workout...
could i move up to like 200 lbs on my squats if they are too easy?
BOX SQUAT:
95 lbs x 5
125 lbs x 5
145 lbs x 5
165 lbs x 5
185 lbs x 5
EASY
BENCH:
75 lbs x 5
90 lbs x 5
105 lbs x 5
120 lbs x 5
135 lbs x 5
KINDA HARD
ROWS:
75 lbs x 5
85 lbs x 5
95 lbs x 5
105 lbs x 5
125 lbs x 5
REALLY HARD, not even sure i got the last rep
BB CURLS:
65 lbs x 10,10,10
i did the curls today because i didnt get to them on friday
other than the rows it was a good workout...
could i move up to like 200 lbs on my squats if they are too easy?
dont move up to 200 trust me, its all about slow progression
SCREW
New member
WORKOUT 11 - WEEK 4
BOX SQUATS:
95 lbs x 5
125 lbs x 5
145 lbs x 5
145 lbs x 5
BB PRESS:
55 lbs x 5
65 lbs x 5
70 lbs x 5
80 lbs x 5
REALLY EASY, a lot easier than 75 lbs last week
DEADLIFTS:
95 lbs x 5
145 lbs x 5
170 lbs x 5
190 lbs x 5
PRETTY EASY, but tough at the same time
GREAT workout today i thought the presses and deads were gunna be pretty tough but i just blew by the presses
BOX SQUATS:
95 lbs x 5
125 lbs x 5
145 lbs x 5
145 lbs x 5
BB PRESS:
55 lbs x 5
65 lbs x 5
70 lbs x 5
80 lbs x 5
REALLY EASY, a lot easier than 75 lbs last week
DEADLIFTS:
95 lbs x 5
145 lbs x 5
170 lbs x 5
190 lbs x 5
PRETTY EASY, but tough at the same time
GREAT workout today i thought the presses and deads were gunna be pretty tough but i just blew by the presses
this is a great idea, or stand on some plates
SCREW
New member
WORKOUT 12 - WEEK 4
BOX SQUATS:
95 lbs x 5
125 lbs x 5
145 lbs x 5
165 lbs x 5
190 lbs x 3
STILL PRETTY EASY
145 lbs x 8
BENCH:
75 lbs x 5
90 lbs x 5
105 lbs x 5
120 lbs x 5
140 lbs x 3
PRETTY EASY
105 lbs x 8
ROWS:
75 lbs x 5
85 lbs x 5
95 lbs x 5
115 lbs x 5
130 lbs x 2
i couldnt get the last rep, ill redo last week for these.
95 lbs x 8
BB CURLS:
70 lbs x 10,8,8
Good workout other than the rows im pretty sure i started a little higher than i should have on these because i didnt really know my real 5rm, but o well. ill get it next week
BOX SQUATS:
95 lbs x 5
125 lbs x 5
145 lbs x 5
165 lbs x 5
190 lbs x 3
STILL PRETTY EASY
145 lbs x 8
BENCH:
75 lbs x 5
90 lbs x 5
105 lbs x 5
120 lbs x 5
140 lbs x 3
PRETTY EASY
105 lbs x 8
ROWS:
75 lbs x 5
85 lbs x 5
95 lbs x 5
115 lbs x 5
130 lbs x 2
i couldnt get the last rep, ill redo last week for these.
95 lbs x 8
BB CURLS:
70 lbs x 10,8,8
Good workout other than the rows im pretty sure i started a little higher than i should have on these because i didnt really know my real 5rm, but o well. ill get it next week
SCREW
New member
WORKOUT 13 - WEEK 5
BOX SQUATS:
95 lbs x 5
130 lbs x 5
150 lbs x 5
170 lbs x 5
190 lbs x 5
PRETTY EASY... i dont think this is gunna actually get hard for awhile
BENCH:
80 lbs x 5
95 lbs x 5
110 lbs x 5
125 lbs x 5
140 lbs x 4
on my 4th rep i got a little cramp in my hamstring, otherwise i think i coulda got it...should i restart this week or just keep going?
ROWS:
75 lbs x 5
90 lbs x 5
105 lbs x 5
120 lbs x 5
135 lbs x 5
Tough...
Alright workout other than the bench. i thought i would have been able to get it but i guess just not my day...
BOX SQUATS:
95 lbs x 5
130 lbs x 5
150 lbs x 5
170 lbs x 5
190 lbs x 5
PRETTY EASY... i dont think this is gunna actually get hard for awhile
BENCH:
80 lbs x 5
95 lbs x 5
110 lbs x 5
125 lbs x 5
140 lbs x 4
on my 4th rep i got a little cramp in my hamstring, otherwise i think i coulda got it...should i restart this week or just keep going?
ROWS:
75 lbs x 5
90 lbs x 5
105 lbs x 5
120 lbs x 5
135 lbs x 5
Tough...
Alright workout other than the bench. i thought i would have been able to get it but i guess just not my day...
Yeah you should just restart this week for bench press only. Make sure you get the 5 reps before increasing the weight
SCREW
New member
thanks man
Just go for the 225lbs on deads, kill that shit!
SCREW
New member
WORKOUT 15 - WEEK 5
BOX SQUATS:
95 lbs x 5
130 lbs x 5
150 lbs x 5
170 lbs x 5
195 lbs x 3
STILL PRETTY EASY
150 lbs x 5
BENCH:
80 lbs x 5
95 lbs x 5
110 lbs x 5
125 lbs x 5
140 lbs x 3
PRETTY HARD! the 5 reps next time is gunna be tough
110 lbs x 5
Ive decided that instead of doing rows im gunna do power cleans. Im looking for more explosiveness for basketball so i figured it would be better. So today i figured out my 5rm and will officially start on it next week...
i figured it and it was about 105 lbs... yeah this is the first time doing these for real so i hope it shoots up pretty quick
next week ill start with 85 lbs
BB CURLS:
65 lbs x 2 x 10
BOX SQUATS:
95 lbs x 5
130 lbs x 5
150 lbs x 5
170 lbs x 5
195 lbs x 3
STILL PRETTY EASY
150 lbs x 5
BENCH:
80 lbs x 5
95 lbs x 5
110 lbs x 5
125 lbs x 5
140 lbs x 3
PRETTY HARD! the 5 reps next time is gunna be tough
110 lbs x 5
Ive decided that instead of doing rows im gunna do power cleans. Im looking for more explosiveness for basketball so i figured it would be better. So today i figured out my 5rm and will officially start on it next week...
i figured it and it was about 105 lbs... yeah this is the first time doing these for real so i hope it shoots up pretty quick
next week ill start with 85 lbs
BB CURLS:
65 lbs x 2 x 10
SCREW
New member
WORKOUT 16 - WEEK 6
BOX SQUATS:
95 lbs x 5
135 lbs x 5
155 lbs x 5
175 lbs x 5
195 lbs x 5
KINDA THOUGH
BENCH:
85 lbs x 5
100 lbs x 5
115 lbs x 5
125 lbs x 5
140 lbs x 5
Spotter told me he had to help me slightly on the last rep. ill be at 145 next week
POWER CLEAN:
45 lbs x 5
55 lbs x 5
65 lbs x 5
75 lbs x 5
85 lbs x 5
EASY felt good, i just need to get the form down
BOX SQUATS:
95 lbs x 5
135 lbs x 5
155 lbs x 5
175 lbs x 5
195 lbs x 5
KINDA THOUGH
BENCH:
85 lbs x 5
100 lbs x 5
115 lbs x 5
125 lbs x 5
140 lbs x 5
Spotter told me he had to help me slightly on the last rep. ill be at 145 next week
POWER CLEAN:
45 lbs x 5
55 lbs x 5
65 lbs x 5
75 lbs x 5
85 lbs x 5
EASY felt good, i just need to get the form down
SCREW
New member
3 days a week, but i didnt workout last week because of all the basketball games going on
SCREW
New member
thanks man. you too!
SCREW
New member
about shoulder width, maybe a little wider
