Swanky's Lifting Log

[swanky11]

Im 6'1 212
NOt sure about body fat but i dont have much except on my lower abs and sides. Lifting for 6 yrs and have recently started my first 5x5. I am usiung the excel spreadsheet to find my reps sets and weights, with ricanx's workout which was created by BiggT, Sarge, Enigma4dub and ZGzaZ.
The max's that i put into the excel spreadsheet were
Bench: 275x5
Squat: 365x5
Hang Clean: 235x5

I have one power clean and one hang clean day b/c i play football and want to have the explosion. need to add deadlift to one day not sure which one. I Might have to make one squat day a leg press or speed squats or something else so my bench doesn't struggle do to the stress put on my shoulders from squating.
What do you guys think of squating once a week and doing leg press or speed squats with light weight the other day to help my shoulders?
Taking protein drinks twice a day, and animal pump and half a bottle of abb speed shot before lifting. on off days i take 5g of creatine monohydrate instead of packet of aniaml pump. i am trying to gain overall weight but lose some fat, so i am eating alot but keeping it clean, and staying away from fat and junk.

So far i have done:

Week 1
Day 1
Flats - 142x5, 165x5, 189x5, 212x5, 236x5
Incline DB Press - 3x10
Hammer Strength Dips - 2x10
Dips - 2x15xBW
Overhand Crossovers - 2x8
Underhand Crossovers - 2x8
Decline Ab Crunches - 2x8

Day 2:
- Back Squats – 5x5@290
- Hang Clean 5x5, 121, 141, 161, 182, 202
- Chins – 3 sets until failure
- Pulldowns – 3 x 10
- Hammer Curls - 3x8

Day 3 -
- Push Press 5x5 135, 175, 185, 195, 205
- Flats 5x5 @ 218
- Skull Crushers 4x8
- Cable pushdowns 3x10
- Decline bench abs - 3x15
- DB Flyes 3x8

Day 4:
- Power Clean – 5x5 @ 187
- Back Squats - 5x5 188, 219, 251, 282, 313
- Jump Shrugs - 5x5,1x20
- Barbell Curls - 5x5 - 60,70,80,90,100, 1x10x60

anyone with advice please let me know. or just tell me what you think about it.

 

[swanky11]

Week 2

Day 1: Week 2
- Flats 5x5 240
- Incline dumbbells – 3x80,85,90x10
- Hammer Strength Dips – 3x10
- Bodyweight Dips – 3x15
- Weighted Abs – 4x8

Day 2 Week 2

Speed Squats – 8x3 225 (made it speed squats took keep stress off shoulders)
Hang Cleans – 5x5 132,154,176,198,220
Chins U.H. – 3x as many as you can do
Lat pulldowns – 3x10
Hammer DB curls – 3x8

Day three l;ater this afternoon

 

[swanky11]

Week 2

Day 3

Push Press 5x5 135,155,175,195, 215
Bench Press 5x5 135,155, 180,230,260
Decline weighted sit ups 3x15
Push downs 3x10
side raises 3x12
one arm push down 3x15

 

[swanky11]

meal 1
egg whites with cheese
meal 2
cheeseburger and salad
meal 3
peanut butter and jelly
preworkout
animal pump and abb speed shot
post
protein drink
meal 4
turkey burger and salad
meal 5
chiecken salad

what do you guys think of my diet? good enough to gain muscle and drop some fat?
will edit later to update for rest of day

 

[swanky11]

week 2
day 4

power clean 5x5 205
squat 5x5 205 245 275 305 340
jump shrugs 5x5, 1x 20 225 275 315 335 355 275x20
standing calf raise 3x10
standing leg curl 3x10

abs, back, and arms tomorrow b/c im trying out a new gym and needed something to do tomorrow.

 

[swanky11]

Week 2

Day 5

deadlift 225x5, 315x5, 365x1, 405x1, 425x1, 315x5 (first time deadlifting heavy in a long time)
Row
decline abs
pull ups
hanging leg raises
DB curls
Barbell curls

 

[swanky11]

will making one squat day a speed squat day decrease my gains? if i do make one speed squats should the other be the straight sets or ramped?

 

[ZGzaZ]

I would only do a speed squat day if you're squatting 3x a week, if you're only squatting heavy 1x a week, you won't really have a means for progression...

 

[swanky11]

I would only do a speed squat day if you're squatting 3x a week, if you're only squatting heavy 1x a week, you won't really have a means for progression...

alright, but will my bench suffer from the two heavy days

 

[swanky11]

day off
day 1tomorrow

 

[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.

 

[ZGzaZ]

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.

Which do you think is going to give you more growth for your traps...

doing 365x5 top set then 3 light regular shrug sets, or doing 425x5 top set and no light regular sets?

Very easy choice.

 

[swanky11]

Which do you think is going to give you more growth for your traps...

doing 365x5 top set then 3 light regular shrug sets, or doing 425x5 top set and no light regular sets?

Very easy choice.

yea i gotta go heavier

 

[swanky11]

Day Off

 

[ZGzaZ]

Day Off

GL tomorrow.

 

[swanky11]

GL tomorrow.

thanks, im off tomorrow too but going for a PR on bench tues with 292 for 5

 

[swanky11]

Day Off
Day 1 Tomorrow

 

[swanky11]

Day 1

Bench 5x5 175 205 235 265 295x3 (didnt get all 5 but still PR)
230x5
DB Incline 90x8 95x5 100x5
Push ups on ball 3x8
side raise
flyes
push downs

 

[swanky11]

Day 2 Week 4

Light Power Clean 2x5 185, 1x5 185 w/ front squat
Light Squat 3x5 225
DB Shrugs 3x10 100

Only got 1.5 hrs of sleep and didnt get to eat alot last night or this morning and lost 4 lbs since yesterday. then hurt my back on my 1st power clean set, so i decided to go light and stop workout early to avoid injury. resting tomorrow and gonna get ready to make up for today with day 3 and 4.

 

[swanky11]

Day 3 Week 4

Push Press 135x5, 155x5, 185x2, 205x2, 225x5 PR
Bench 275x5, 275x5, 245x5, 225x5 (bench isnt doing good i think going heavy on the push press messed me up and i havent been eating good lately or sleeping alot)
Tri cep excercise( forget the name) 4x10 50, 60 65,75
Decline weighted abs 3x10
One arm push down 3x10 70
Cable side raise 3x10
Ball situps 3x10

took animal pump and half a bottle of redline, which is prob the only reason i was able to lift and felt like lifting cause the last few days i havent slept or eaten good.
Weight back up to 208 not great but its better than 206, gonna eat alot and get sleep so i could end the week on a good note tomorrow. ordering amp02 today so i plan on starting that monday.

 

[swanky11]

Day 4 Week 4

Hang Cleans 135x5, 185x5, 205x5, 225x3, 265x1, 275x1 easy (was my old max but wasnt able to do it 3 weeks ago, so im happy im back to where i used to be)
Squats 5x5 225, 275, 315, 345, 385(PR)
Jump Shrugs 5x5 1x20 225, 315, 365, 405, 425 315x20
Pull Ups 3x10
DB curls

 

[swanky11]

Day off
Week 5 Deloading starts tomorrow

 

[swanky11]

Day 1 Week 5

Bench 3x3 235, 265, 295 PR 225x18
DB incline Bench 3x6 90, 95, 100
One arm pushdowns 3x10
Side raise 3x8

 

[swanky11]

Day 2 Week 5

hang clean 3x3 205 225 250
Squat 3x3 360
pullups 3x10
pulldowns 3x10
DB shrugs 3x10
DB curls 3x10

 

[swanky11]

Day 3 Week 5

Push Press 6x3 135 155 185 205 225 225
Bench 3x3 270
tricep exercise 3x10
side raise
one arm pushdowns

 

[swanky11]

Day 4 Week 5

Power Clean 3x3 230
Squat 3x3 315 360 390
Power Shrug 5x5 1x20 275 315 365 405 425 315x20
Curls
Pulls ups

Took amp02 for the first time, felt ok did feel focused alittle more than usual but think im gonna need 12 caps next time

 

[swanky11]

Day 1 Week 6

Bench 3x3 240, 270, 300 PR 225x17
Incline 90x8
Push downs 3x10
side raise
one arm pushdown

Stopped early b/c i felt sick after taking 12 pills of amp02, i either didnt drink enough or thats too many or it just doesnt agree with me. I still got my lifts so i was happy,

 

[swanky11]

Day 2 Week 6

Squat 3x3 370
Leg Press 3x5 1000
Shrugs 3x10
Pulls ups 3x10
DB curls 3x10

 

[s8nlilhlpr]

Day 1 Week 6

Bench 3x3 240, 270, 300 PR 225x17
Incline 90x8
Push downs 3x10
side raise
one arm pushdown

Stopped early b/c i felt sick after taking 12 pills of amp02, i either didnt drink enough or thats too many or it just doesnt agree with me. I still got my lifts so i was happy,

Might have taken em too fast, or not waited long enough. Or simply could be all the damn caffeine in it upset your stomach.

 

[swanky11]

Might have taken em too fast, or not waited long enough. Or simply could be all the damn caffeine in it upset your stomach.

yea i think it was too much cafeine. felt sick all night after taking 12, not gonna take them anymore, im gonna take a break from pre workout supps.

 

[swanky11]

Day 3 Week 6

Push Press 135 x3 175x3 195x3 215x3 225x3 245x1
Bench 3x3 290


Day 4 Week 6

Hang Clean 3x3 205 225 245 275x1
Squat 3x3 315 365 395
Jump Shrug 5x5 1x20 275 315 365 405 425 315x20
Db curls
Pull downs

 

[swanky11]

Day 1 Week 7

Bench 3x3 245 275 305x2
DB incline 3x5 90 100 110
one arm pushdown
abs
Weighted dips 3x10 70lbs
abs

 

[swanky11]

week 7
day 2
hurt back so did some light stuff
power clean 8x1 225
day 3
bench 3x3 285
db bench 3x5 100 110 120
day 4
squat 3x3 325 365 405PR

 

[s8nlilhlpr]

love it, light day includes 225 PC and 405 squat.....a pr none the less! Awesome lifting.

Whats wrong with your back?

 

[swanky11]

love it, light day includes 225 PC and 405 squat.....a pr none the less! Awesome lifting.

Whats wrong with your back?

thanks
im not sure my lower back has been bothering this week, only on compresion things catching the weight on cleans and at the bottom when squatting.

 

[swanky11]

Day 1 Week 8

Bench 3x2 250 280 310
DB incline on ball 80x10 100x10 on bench 120x5 on bench
Hurt back picking up 120s so stopped early

 

[swanky11]

day 2 week 8
light squat 8x3 225
back abs arms
back still hurt so going light

 

[swanky11]

Day 3 week 8

bench 3x2 295 225x18 PR
DB overhead press 3x5 75 75 80
triceps

 

[swanky11]

Day 4 Week 8

Squat 3x2 330 370 410
Power Shrug 5x5 1x20 275 315 365 405 405 315x20
Pull ups
Pulls downs
DB curls

 

[swanky11]

i started my 2nd 5x5. doing the same stuff had to skip week 1 in bench and squat and hang clean are struggling cause my back is still hurt