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the.gladiator1987's 12 week 5x5 log

Well I think your squat went up so much because you dropped the frequency back to once a week. You just did a serious strength cycle and now you are reaping the rewards of all your hard work. I am kind of inspired to start a more hypertrophy specific training regiment myself after reading your recent log posts. Good luck man. I think the volume will catch up to you after 3 or 4 weeks though training natural. What I would do is go heavy for three weeks and do one light week to let your body recover.


Thanks for the words bro, im glad im on a 1x per week split. The 5x5 was aweseom but im already feeling fuller after 1 week.

I was planning on doing 4 weeks on, 1 week everything is 50%. So same sets/reps but half the weight. Repeat for 4 weeks, then do a max week and test my 1-3rm maxes. So thats 10 weeks, and if it went good, ill repeat that again before I start my cycle.
 
Sounds good. You know your body best. For me the fourth week I start to feel a little stale on high volume. You should blow up fast with all that new strength man. Good luck to you. How is your weight? should go up pretty fast I would think and once you start your cycle you should really blow up fast. I think it's great that you are cycling strength and mass splits. That always worked for me.
 
Sounds good. You know your body best. For me the fourth week I start to feel a little stale on high volume. You should blow up fast with all that new strength man. Good luck to you. How is your weight? should go up pretty fast I would think and once you start your cycle you should really blow up fast. I think it's great that you are cycling strength and mass splits. That always worked for me.


hanks bro, im still around 195. Its hard to keep eating the way i do every day. Some days i slack and thats what is keeping me from 200. I am feeling bigger though already. I kinda fucked up my shoulder trying to put up 145 on db incline lol. stupid i know thats the last time im doing that. I also like the idea of strength/mass splits. Seems to be working for me anyway
 
Week 2 Day 1 - Chest/Abs

Flat BB Bench Press:
135x6
185x6
225x6
285x5/1
275x2/4
225x8
225x8/0

DB Incline
55x8
70x8
85x8
110x7/1
95x8/0 PR
80x10
90x10/0 PR

Machine Press:
90x10
110x10
140x10
160x9/1
115x12 PR
***Supersetted***
Pushups:
20
10
11

Hanging Leg Raises:
25 PR
18
15

OK workout. I strained my left bicep tendon that attatches at the shoulder when i tried to db incline 145 last week. Stupid so i think i have to go light on chest for the next 2 weeks. I could tell I was babying it this workout. I still got some PR's on db incline, i was careful onhow low i was going though. Couldnt even do incline flyes it hurt too much.
 
Week 2 Day 2 - Back/Calves

Deadlift:
135x5
185x5
245x5
325x5
395x4 PR

Pendlay Rows:
115x6
135x6
155x6
175x6
200x6 PR
155x8

Pullups:
0lb x 9
5lb x 5/5
5lb x 3

Lat Pulldown Behind neck:
70x8
90x8
110x8
130x8
150x7/1 PR
100x10
120x10/0

Hyper-extensions:
25lb x 15
25lb x 15
25lb x 15 PR

Standing Calf Raise:
210x12
210x12
210x12 PR

Sitting Calf Raise:
60x50
60x50 PR

Good workout but Im pissed I only got 4 on 395 Deadlift. I was using straps and they just kept slipping off every rep. My buddy was using chalk and he did them fine. I used chalk last week and i did 385 no problem. Im gonna use chalk next week but straps if I am maxing out. My pullups are horrible as well for a guy my size. Calves are pretty much cramping haha.
 
I notice my pullups get shitty for a while if I gain weight. After a while they will be back up there.
 
Week 2 Day 3 - Shoulders

Reverse Pec Dec:
80x8
100x8
125x6/2 PR
95x10
Standing BB Military behind neck:
115x8
135x8
160x8 PR
115x10

DB Military:
50x6
60x6
75x6
85x6/0 PR
50x8

Bent over side laterals:
15x10
20x10
25x10 PR
17.5x12

BB Shrugs:
225x8
275x8
315x22 PR
225x30 PR

DB Shrugs:
80x10
90x10 PR
65x12


Good workout, BB Military felt strong even with my messed up shoulder. The only pain I have with this whole shoulder thing is flat BB Bench. So I will go light on that for a couple weeks and see if that helps.

1) For BB Shrugs, is it better to do higher weight/lower reps or opposite? I did 315x22 kinda rest paused. Jus wanted to see if i could get my traps burning and it did. I have never isolated traps before so i dont know what works.

Leg day tmr!!
 
I get better results doing high reps for traps for some reason. I get heavy trap work from deads.
 
Week 2 Day 4 - Legs

Squat
135x8
185x6
225x6
275x6
325x5/1 PR
325x4/2 PR
225x8
205x10
155x20

Leg Press
270x8
360x8
450x8
540x8

DB Lunges
n/a

GHR
n/a

Lying Leg Curl
40x8
60x8
90x8
120x6/2 PR
110x7/1
80x10
100x10/0


horrible leg day, I was moving a house from 7am till 4 PM, so i was burnt. Barely ate today too. I did get more weight on squat but less reps. And im just beat. I dont wanna overtrain and I still did 20 sets of legs so its not too bad. IM gonna stay at 325 squat until i can get 6 solid ones on my own.

Im also gonna take out BB Flat Bench because its the only exercise that hurts my shoulder. Ill stick with DB Incline, Machine press and pushups.
 
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