SL 5*5 log

[themondtster]

My day 3 will be random. Mostly accessories, single leg exercises, and just what I seem to need work on and always full body. Days 1 and 2 will always have the main three in the same order with only a couple extras added. Feel free to tell me what you think or suggestions if it seems I'm doing something unneeded.

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[ExtraMile]

What is the point in doing a "random day"

consistency is the name of the game when it comes to lifting and by just doing whatever exercises you feel like you're loosing the consistency. By all means do a few exercises to hit weak areas but have a planned routine to follow so you can monitor progress... That's the whole point of keeping a training log

 

[themondtster]

What is the point in doing a "random day"

consistency is the name of the game when it comes to lifting and by just doing whatever exercises you feel like you're loosing the consistency. By all means do a few exercises to hit weak areas but have a planned routine to follow so you can monitor progress... That's the whole point of keeping a training log

I was advised that a third day of heavy squating or deadlifts would be a lil much. So I work out legs with different lunges(which was suggested by another person for my balance). I figured I'd do 2/3 chest, 2/3 backs, and maybe 1/2/3 shoulders on top of that. It's not random as in I just wonder around but more as what I feel I need that day. If my tris don't feel worked during the week I may hit them hard with weighted dips or something. After a couple weeks on this routine I'm sure I will pretty much settle into a more fixed 3rd day. I figured two out of three days being very consistent would work, I could be wrong though! That's why this is up for advice and opinions. And thanks for yours, it will be considered.


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[themondtster]

Week 3
Day1
Squat- 230#5*5.

Bench 205#2*5,1*4 (3rd set stalled on 5th),185#3*5.

Bent over BB row- 155#5*5.

Weighted dips-45#plate 5*5.

Weighted pull ups25#plate 3*5.

Seated calve raises 3/45# plates-3*15.

Because of my disappointing bench after going home and resting and re-energizing, my punishment was push-ups 5*20.
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[themondtster]

Day2
Squat-235#5*5.

Overhead press 115#5*5.

Deadlift 255#3*5.

Skull crushers 85#3*5.

Wide grip Pullups BW3*5.

Hammer curls 40#DBs*10, 45#*6,50#*6.

From My Droid Sukka!

 

[themondtster]

Day 3.
Bulgarian split squat-115#3*5.

Forward lunge55#DBs 3*5.

BB bench press-135#*10,155#*10, 185#*6, 205#*4.

Incline bench-135#*10, 155#*6,175#*4,185#2.

DB chest flies 50#DBs3*8.

NG bench135#3*10.

Step up55#DBs2*5(couldn't do 3rd set cramp in buttox).

Bent over DB row 40#DBs*10,45#*8,50#*6,55#2*6.

NG cable row-80#*10,100#*10, 120#*6,140#*4.

Underhand lat pulldown- 150#*10,170#*8,190#6.

As extra mile stated I believe ill stick to this format on my third day and as reps increase on last set, then ill increase weight. Wanted to do two shoulder( DB press and power shrugs) but didn't have the energy.
From My Droid Sukka!

 

[themondtster]

Week4.
Day1
Squat-245#5*5(lost count, so did possible extra set...important phone call).

Bench 205#5*5.

Bent over BB row-160#5*5.

Weighted dips+50#5*5.

Weighted pullups+25#3*5.

Seated calve raise-160#3*10.
From My Droid Sukka!

 

[themondtster]

Day2.
Squat-250#5*5.

Clean to Overhead press-120#5*5.

Deadlift-265#3*5(getting really hard to keep grip, had to use mix grip on last few reps of last set).

Skull crushers- 75#5*5( dropped down from last week cause form was bad with the weight).

Wide grip chin up - BW3*5.

No time for hammer curls had to go to work.

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[themondtster]

Week4
Day3.
Bulgarian split squat- 105#*10, 125#3*5.

Bench press135#*10, 155#*10, 185#*6,205#*4.

Bent over DB row-40#*10, 60#3*5.

Forward DB lunge 60#3*5.

Incline bench- 135#*10,155#*8,175#*4,185#*4.

NG cable row-100#*10, 120*8,140#2*4.

Chest DB flies 40#*10, 50#3*6.

Bent over DB flies-35#*10, 45#3*5.

Moved up on some reps and weights but cut it a lil short cause have a long work weekend ahead.

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[johnnyrockit8665]

Looks Good Bro! I was advized to look into the 5X5 program so Ill definitely be following this to see what kind of results you get from it. Keep pushing that weight bro!!!