Swanky's Lifting Log

[swanky11]

im thinking about taking my back exercises off of day 4 and making a day 5 with deadlifts arms and abs. good idea?

 

[ZGzaZ]

im thinking about taking my back exercises off of day 4 and making a day 5 with deadlifts arms and abs. good idea?

5 days a week lifting, never a good idea.

 

[swanky11]

5 days a week lifting, never a good idea.

ok, would it slow my strength and weight gains?

 

[swanky11]

Day 1 Week 3

Bench 5x5 160, 195, 225, 250, 280(PR)
Incline DB 3x8 90lbs
Dips 3x15
Side raise 3x8
Overhead tricep extension 3x10

 

[swanky11]

Day 2 Week 3

Hang Clean 5x5 145, 165, 190, 220, 240
Squat 5x5 225, 275, 295, 315, 315 (shoulders have been bothering me and i dont want my bench to suffer so i want to have one heavy squat day and one lighter day, made today the lighter day)
Pulldowns 3x10
Pull ups 3x8
Calfs 3x10
decline weighted abs 3x15
Shrugs 3x10
DB Curls 3x10 ( 35x10,30x10, 25x10, 20x10,15x10 equals 1 set)

 

[swanky11]

Day Off
Day 3 tomorrow

 

[swanky11]

Day 3 Week3

Push Press 5x5 155,175,195,205,205 (right shoulder hurt today so i didnt push it)
Bench 5x5 255 straight sets
Pushdowns 3x10
Side Raise 3x10
Headbangers 3x10
Rope ext. 3x10
Rear Delt 3x10
Abs (front hover, side hover, leg raise and crunch)

 

[swanky11]

Day 4 Week3

Hang Clean 5x5 220
Squat 5x5 225, 255, 295, 335, 365
Jump Shrugs 5x5 225, 315, 335, 355, 365 1x20 315
Pull downs 3x10
Shrugs 3x10 225 slow and hold
DB curls 3x10

 

[ZGzaZ]

Day 4 Week3

Hang Clean 5x5 220
Squat 5x5 225, 255, 295, 335, 365
Jump Shrugs 5x5 225, 315, 335, 355, 365 1x20 315
Pull downs 3x10
Shrugs 3x10 225 slow and hold
DB curls 3x10

Jump shrugs and shrugs on the same day???
Also, doesnt look like youre going nearly heavy enough on your jump shrugs top set if you can get 315x20 at the end. Should be over 400 for your top set of 5.

 

[swanky11]

Jump shrugs and shrugs on the same day???
Also, doesnt look like youre going nearly heavy enough on your jump shrugs top set if you can get 315x20 at the end. Should be over 400 for your top set of 5.

after jump shrugs i do 3 sets of regular shrugs light and slow cause i get a good pump and want to work on my traps. never tried 315x20 until today so im gonna start going heavier next week.