the.gladiator1987's 12 week 5x5 log

[the.gladiator1987]

Week 3 Day 3 - Shoulders

Reverse Pec Dec:
80x8
100x8
125x6/0
95x10

Standing BB Military behind neck:
115x8
140x8
165x8 PR
115x8

DB Military:
50x6
60x6
75x6
90x6/0 PR
55x8

Bent over butterflies:
15x10
20x10
25x10
17.5x12

BB Shrugs:
225x8
275x8
315x23 PR
225x30 PR

DB Shrugs:
80x10
95x10 PR
65x12

Ok workout. I set PR's on standing military and db military which are the only 2 i care about.

1) Im confused on what to do for shrugs. Heavy weight low reps, low weight high reps, or heavy reps and high reps w/ rest pause style?

2) My shoulder doesn't hurt when i do all these shoulder movements. I did a couple dips(no weight) and it started bothering me. Is this normal for my shoulder not to hurt even though it hurts when i do bench and any pressing movement?

3) Check post #190 to see my deadlifts and bb rows and critique please!

 

[oso0960]

1) Im confused on what to do for shrugs. Heavy weight low reps, low weight high reps, or heavy reps and high reps w/ rest pause style?

2) My shoulder doesn't hurt when i do all these shoulder movements. I did a couple dips(no weight) and it started bothering me. Is this normal for my shoulder not to hurt even though it hurts when i do bench and any pressing movement?

3) Check post #190 to see my deadlifts and bb rows and critique please!

1) Check this out: http://www.elitefitness.com/forum/w...x-so-here-k-up-now-375215-32.html#post4712284 I love power shrugs vs normal shrugs. Only thing is that they will drain you faster than normal shrugs.

2) Most people have issues with dips and shoulder pain. You don't HAVE to dip since there are exercises that can take it's place like CGBP. Although from personal experience I've found that this stretch cleared my shoulder issues when dipping: YouTube - Shoulder Stretch - Kinetic Health So it may work for you.

3) Nice! Form looks good, and no, i don't think that's too much cheating on rows.

 

[the.gladiator1987]

1) Check this out: http://www.elitefitness.com/forum/w...x-so-here-k-up-now-375215-32.html#post4712284 I love power shrugs vs normal shrugs. Only thing is that they will drain you faster than normal shrugs.

2) Most people have issues with dips and shoulder pain. You don't HAVE to dip since there are exercises that can take it's place like CGBP. Although from personal experience I've found that this stretch cleared my shoulder issues when dipping: YouTube - Shoulder Stretch - Kinetic Health So it may work for you.

3) Nice! Form looks good, and no, i don't think that's too much cheating on rows.

Thanks for the response bro.

Ive always heard of power shrugs. I will do those! Also the pain in my shoulder also hurts when i do CGBP. IM jus gonna take those out and go light on chest with db's for a month and see if it helps, if not then fuck it im jus gonna lift through the pain.

And im glad my form looks good, not the best quality but definetly an improvement since 2 months ago(315x5 maybe?)

 

[the.gladiator1987]

Week 3 Day 4 - Legs

Squats:
185x6
2235x6
275x6
325x5/1
225x8
205x10
155x20

Leg Presses:
270x8
360x8
450x8
540x8
640x7/0 PR
450x10
360x12

DB Lunges:
40x8
50x8
60x8 PR
30x10

GHR's:
0x8
0x8
0x8

Lying Leg Curl:
50x8
70x8
100x8
120x6/0
100x10


1) My legs are so fuckin sore from this workout. My squats seem to have stalled though. What can i do to get them to go up again? 5x5 would be too tough if i did all the other shit with it (leg press, lunges, etc)

2) For GHR's do you just do them until you can go down and up without having to push yourself up?

 

[the.gladiator1987]

Week 3 Day 5 - Arms

BB Curl:
65x6
80x6
95x6
115x6 PR
70x8

Dips:
BW + 45lbs x 8
BW + 80lbs x 8
BW + 110lbs x 8
BW + 135lbs x 8 PR
BW + 55lbs x 10

Preacher Curls:
55x10
70x10
85x10
100x8/2 PR
65x12

Tricep extension:
110x6
110x6
120x6
130x2/2
100x8

Incline DB Curls:
20x8
30x8
40x8
40x8 <---would be a PR but i had a 10 minute break
Skullcrushers:
65x8
75x8
85x8
95x8

Good workout.

 

[cy23]

I wouldnt worry about your squat so much right now. You can't always keep getting stronger and you are off cycle anyway. I would just keep doing what your doing and it should make another jump pretty soon here. My legs thrive on a good amount of volume and get bigger fast but when I do strength specific training for them they don't grow for shit.

 

[the.gladiator1987]

I wouldnt worry about your squat so much right now. You can't always keep getting stronger and you are off cycle anyway. I would just keep doing what your doing and it should make another jump pretty soon here. My legs thrive on a good amount of volume and get bigger fast but when I do strength specific training for them they don't grow for shit.

Ok i think i got it. So I think im plateauing but really im not, so if i just keep up the training and keep doing 325x5 eventually ill be able to do 325x6? Lol i know such a basic question

 

[cy23]

Sometimes you just stall. It's not a big deal. You could de load your squat if you wanted but sometimes it just takes a few weeks to get through it. I gain all my strength at once pretty much. Like it shoots up for three weeks and then stalls for a month, then shoots up again. It's just the way my body works. You can't get stronger every day man. Unless your on cycle maybe but I know you aren't yet. Just eat and sleep a bit more and let your body do its thing

 

[the.gladiator1987]

Sometimes you just stall. It's not a big deal. You could de load your squat if you wanted but sometimes it just takes a few weeks to get through it. I gain all my strength at once pretty much. Like it shoots up for three weeks and then stalls for a month, then shoots up again. It's just the way my body works. You can't get stronger every day man. Unless your on cycle maybe but I know you aren't yet. Just eat and sleep a bit more and let your body do its thing

Gotcha im just so used to getting stronger lol. Cant wait to cycle again, test/anadrol/masteron. Im not starting until i can squat 405 and deadlift 525. Which is just around the corner. I might start a 5x5 again until i get to those lifts and then when i start the cycle ill do the routine im doing now and jus go for size. Then after that its all about eating to keep the size and 5x5 to keep the strength. Then Ill try your HIT training and maybe DC training. Long road ahead of me

Also gotta remember that diet and sleep are 2 important factors that I often overlook. Gonna go to sleep now that i thought of it!

 

[the.gladiator1987]

Week 4 Day 1 - chest
n/a didnt do much because of my shoulder

Week 4 Day 2 - Back

Deadlift:
135x3
225x1
315x1
495x1 PR

shitty form, I know. i just wanted to pull up 5 plates. Ive been Off since June and start my 2nd cycle in January, cant wait. My goal is to be able to pull this up with better form.

YouTube - Deadlift 495

Almost to the 500lb club! I just forgot to put the 2.5's on!