the.gladiator1987's 12 week 5x5 log

[the.gladiator1987]

Alright, starting my second run of the 5x5. I made some changes from this one to the first

-subbed in hang cleans for bb rows
-added calves on Monday
-changed hang clean reps from 5x5 to 5x3
-Adding some plyo/sprint on Tuesday
-Taking bench lightly (95lbs >) because of shoulder

Week 1 Day 1:

Squat:
145x5
185x5
215x5
255x5
295x5

Bench:
45x25
55x25
65x25

Cleans:
95x3
115x3
135x3
165x3
185x3

Hanging leg raises:
0lb x 30
0lb x 15

Sitting calf raise:
60x50

Standing calf raise:
60x30/5/5/5/5

***Good workout. Love the 5x5, hate that I cant bench.

1) When I was doing hang cleans, my shoulder wouldnt necessarily hurt, but I had to make sure my form was perfect so it didnt start bothering me. Im wondering if I should just do bb rows for now so I can let my shoulder COMPLETELY heal. Any advice on this? On a scale of it hurting with 0 being not at all, its probably a 1 when I do hang cleans, 0 when I do bb rows.

 

[oso0960]

Alright, starting my second run of the 5x5. I made some changes from this one to the first

-subbed in hang cleans for bb rows
-added calves on Monday
-changed hang clean reps from 5x5 to 5x3
-Adding some plyo/sprint on Tuesday
-Taking bench lightly (95lbs >) because of shoulder

Week 1 Day 1:

Squat:
145x5
185x5
215x5
255x5
295x5

Bench:
45x25
55x25
65x25

Cleans:
95x3
115x3
135x3
165x3
185x3

Hanging leg raises:
0lb x 30
0lb x 15

Sitting calf raise:
60x50

Standing calf raise:
60x30/5/5/5/5

***Good workout. Love the 5x5, hate that I cant bench.

1) When I was doing hang cleans, my shoulder wouldnt necessarily hurt, but I had to make sure my form was perfect so it didnt start bothering me. Im wondering if I should just do bb rows for now so I can let my shoulder COMPLETELY heal. Any advice on this? On a scale of it hurting with 0 being not at all, its probably a 1 when I do hang cleans, 0 when I do bb rows.

Good luck man! you have any goal weights you wanna hit by the end of the routine?

 

[the.gladiator1987]

Good luck man! you have any goal weights you wanna hit by the end of the routine?

hmm yea i guess i should make some goals. I dont know about bench because it still hurts too bench. And I think im gonna replace hang cleans with rows since hang cleans bother the shoulder a little bit.

squat - 355x5
deadlift - 455x5
pendlay row - 225x5
standing bb military behind neck - 205x6
bench - Only goal I have for bench (after my shoulder helas) is to be able to bench 225x20 for summer next year for football as a Defensive Back!

 

[the.gladiator1987]

Heres the routine Im gonna do

Monday: Jumps + Balance //// 5x5
Tuesday: OFF
Wednesday: 5x5
Thursday: OFF
Friday: 5x5
Saturday: Drills/sprints
Sunday: OFF

Adding jumps + balance on Monday
-squat jumps
-box jumps
-calf jumps
-lateral jumps
-balance stuff on half balls, planks, etc.

Drills and Sprints on Saturday
-20-40 yd sprints
-weighted sprints
-Football specific drills

 

[the.gladiator1987]

Week 1 Day 2

Squat:
n/a

Deadlift:
135x5
235x5
285x5
325x5
375x5

BB Military:
115x5
135x5
150x5
170x5

Pullups:
0x5
0x5
0x5Good short workout. I took out Wednesdays squats because Im adding in sprints/drills before the workout. I know no one thinks I can get faster, stronger, a better vertical at the same time but I'm gonna do it dont give a fuck what anyone says.

 

[SaiBoT]

I think you can get to be faster, stronger, etc go for it! I would do jump squats on wednesdays with 60-65% of RM.

 

[the.gladiator1987]

I think you can get to be faster, stronger, etc go for it! I would do jump squats on wednesdays with 60-65% of RM.

Thx for those articles btw! When you do jump squats(60% of my 1rm would be 225lbs) how high do you have to get off the ground? Is it pointless to do it if you only get an inch or 2 off the ground?

Thx for the comment brotha always motivating to hear that

 

[Fatboy1984]

G's man, your training is always on point. Smart move takin easy on the shoulder. I know its like the hardest thing in the world to take it easy on somthing and worry about loosing strength and size and crap, But once your all healed up youll be a monster. and ready for your next cycle. Youll be benchin 405 before you know it

 

[SaiBoT]

Thx for those articles btw! When you do jump squats(60% of my 1rm would be 225lbs) how high do you have to get off the ground? Is it pointless to do it if you only get an inch or 2 off the ground?

Thx for the comment brotha always motivating to hear that

Since you have never done them before start with something light, build your technique, endurance and stamina. Here's a good piece from the father of complexes Hall of Fame Istvan Javorek:

YouTube - Javorek Squat Complex

 

[the.gladiator1987]

Since you have never done them before start with something light, build your technique, endurance and stamina. Here's a good piece from the father of complexes Hall of Fame Istvan Javorek:

YouTube - Javorek Squat Complex

Cool I will def do some light stuff first! I dont think id do all of that before my deadlifts though LOL. Thx for the link, showed me jump squats, full squats to toe raise, toe raises, and 2 quarter squats with a jump