Oso's Log

[oso0960]

Okay so my roommate, g/f and I were talking about working out and the conclusion of the talk was that we were going to all do the 5x5 advanced. They're definitely not ready for this and I'm probably not ready either. I made such amazing gains off of it the only time I did it so I'm going to see how well this works..(they're probably going to quit within the first couple of weeks..hopefully not.)

Anyway I'm going to follow this to a T. I haven't done sets of 5 nor whole body workotus for a while so I'm starting very conservatively.

Here's the new workout routine: Bill Starr - Glenn Pendlay 5x5 - Periodized Version, Dual Factor Theory

 

[oso0960]

Day 1
Week 1

Squat
195 x 5x5

Bench
125 x 5
135 x 5
145 x 5
155 x 5
160 x 5

Row
95 x 5
105 x 5
125 x 5
125 x 5
125 x 5

Abs, Curls, Triceps
1 set each

Comments: Easy day, just not used to the volume yet. Was pretty winded after the workout. Rows weren't much of a ramp lol but they were really easy anyway.

 

[oso0960]

Day 2
Week 1

Squat
175 x 5x5

Press
105 x 5x5

Chins
5x5

Deadlifts
225 x 5x5

 

[oso0960]

Day 3
Week 1

Squat
165 x 5
175 x 5
185 x 5
205 x 5
210 x 5

Bench
155 x 5x5

Row
125 x 5x5

Arms and abs
1 set each

 

[oso0960]

Day 1
Week 2

Squat
225 x 5x5

Bench
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5

Row
135 x 3x5
145 x 5
155 x 5

Comments: Each set of squats got easier and easier. Bench was probably the hardest because I was so tired.

 

[oso0960]

Day 2
Week 2

Squat
195 x 5x5

Press
115 x 5x5

Deadlifts
245 x 5x5

Chins
5x5

Comments: Mind was wired, body was exhausted.

 

[Tblock1]

good work oso! What are your goals right now?