the.gladiator1987's 12 week 5x5 log

[the.gladiator1987]

Do it bro jack3d is amazing

WEEK 1 DAY 1 --- 5x3

Squat:
135x3
185x3
225x3
275x3
325x3

Bench:
135x3
185x3
225x3
275x3
320x3

Hang Cleans:
115x3
135x3
155x3
185x3
215x3

Abs:
50 situps
*supersetted*
leg raise hold for 1:00
*supersetted*
Plank hold for 1:00


*** Good workout. Everything felt solid. I am gonna go up 10lbs a week for squats and deadlift, and 5lbs a week for bench, hang cleans and bb btn military.

Since my bench is so high 2.5% of my max of 355 is 9lbs. So should I ramp up 10 lbs every week for weeks 1-4 and then add 5lbs a week? NVM Im gonna do ithat way so no need to answer I guess thats the point of a deload for the first 4 weeks.

 

[the.gladiator1987]

Ok so I got it down now. I put all my 3 rep maxes at week 4, and starting 1st week they will all be 30lb lighter, 2nd week 20lbs lighter, 3rd week 10lbs lighter, and 4th week ill hit the actual max.

Then after that im adding 5lbs a week to bench cleans and military. 10lbs a week for squats and deadlifts.

Goals by then end of the 5x3:
Squat: 405x3
Bench: 365x3
Hang clean: 245x3
Deadlift: 525x3
BTN Military: 235x3

 

[oso0960]

good shit bro that sounds fine. Awesome workout..were the weights relatively easy?

 

[jesse_01]

Ok so I got it down now. I put all my 3 rep maxes at week 4, and starting 1st week they will all be 30lb lighter, 2nd week 20lbs lighter, 3rd week 10lbs lighter, and 4th week ill hit the actual max.

Then after that im adding 5lbs a week to bench cleans and military. 10lbs a week for squats and deadlifts.

Goals by then end of the 5x3:
Squat: 405x3
Bench: 365x3
Hang clean: 245x3
Deadlift: 525x3
BTN Military: 235x3

Wow I would love to be able to reach those goals by July 2010.

 

[ExtraMile]

I will eat a lot (4000+ cals/300g+ protein) and sleep 8 hrs a day. I will need it.

did u see the post in my log of what i ate on sunday? man i was bloated as fuck by the end of that day lol

 

[the.gladiator1987]

good shit bro that sounds fine. Awesome workout..were the weights relatively easy?

Ya but not as easy as they should have been. I knew I did something wrong with the numbers. Next week will be lighter

 

[jesse_01]

I sent you a pm with my email address to send that 5x3 routine to. I was thinking about skipping a week or 2 in the program because I'm currently on and lifting at peak weights right now.

 

[oso0960]

Gotcha. Hopefully it won't bother your gains. I remember you did the same thing with squats when you did the 5x5...It ended up working out though.

 

[the.gladiator1987]

did u see the post in my log of what i ate on sunday? man i was bloated as fuck by the end of that day lol

hahaha yea that was crazy, i actually was thinking about how a 15y/o is eating way better than me

 

[the.gladiator1987]

I sent you a pm with my email address to send that 5x3 routine to. I was thinking about skipping a week or 2 in the program because I'm currently on and lifting at peak weights right now.

I sent it to you bro. Im not sure about starting a couple weeks into it. What are your goals? 5x3 is specifically strength, but youll get size if you eat especially if youre on.

I would prefer you do the 5x3 after your cycle, so when you lose some strength, you can hit the 5x3 and by the end youll be just as strong as you were on cycle but youll be all natural for a couple months.