the.gladiator1987's 12 week 5x5 log

[the.gladiator1987]

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.

Yea it did and then I realized that 5lbs from 315 is like 1.5% or something lol. This time it will be 10lbs. I love these programs. Im just hoping that the strength decrease is over. Ive only been off for 17 days.

 

[the.gladiator1987]

Week 1 Day 2

Plyo warmups w/ football team
-ALL drills done for 30 meters
-walking lunges x2
-side lunges x2
-butt kickers x2
-high knees x2
-"A" skip x2
-10 distance 2foot jumps x2
-10 side to side 2 foot jumps x2
-10 side to side right foot jumps x2
-10 side to side left foot jumps x2
-10 front to back 2 foot jumps x2
-5 tuck jumps x2
-falling starts x2

Then after all this bullshit we did
-6x110meter sprints

*** I was exhausted after this workout. I am down to around 200lbs. So Ive dropped 8lbs total but I look good and feel good. I dont feel all tight, and watery. I feel slimmed down but still big. I feel loose too. I was finishing first most the time on sprints and im an OLB lol. So im happy with my performance so far. I feel like I'm really sticking out to the players and coaches. hopefully all this cardio doesnt affect my strength gains. Its not superlong runs so Im sure it shouldnt be a problem.

 

[jesse_01]

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.

Yeah I got the email thanks. I tweaked my back at hockey last night. So squatting may be out of the question for now.

 

[the.gladiator1987]

jesse, that sucks bro. Just take it light. If you can still squat light then do it. Work your way back up.

 

[ExtraMile]

yeah jesse do something like active recovery for deadlift and squats if you can

 

[the.gladiator1987]

Week 1 Day 3

FOOTBALL:
Hurdle stretch warmups
-20meters for all drills
high knees x2
backwards high knees x2
deep backpedal x1
fairy skips x2
butt kickers x2
falling starts x2
quick karaoke x2
stretch karaoke x2
8x20 yd sprints

Workout:
Squat
155x3
205x3
245x3
245x3

BTN Military:
115x3
145x3
165x3
185x3

Deadlift:
135x3
275x3
335x3
385x3
425x3

Pullups:
11, 8 --- PR

***Great workout. Im pretty sure this run will be a lot better than my first (or just as good) since I deloaded right this time.

 

[the.gladiator1987]

Week 1 Day 4

FOOTBALL:
jog across field warmups x2
high knees
butt kickers
stretch karaoke x2

---Individual drills for linebackers

After that we watched a powerpoint on how we play our defense. Good light day, I needed it too. I workout tomorrow and im hella excited because i forgot how fucking boring the 5x5 is!

 

[oso0960]

Nice man. Yeah you'll get sick of the 5x3 eventually too. What are your plans after the 5x3?

 

[the.gladiator1987]

Nice man. Yeah you'll get sick of the 5x3 eventually too. What are your plans after the 5x3?

Yea i love fridays tho i get to do arms lol.

My plans after the 5x3 would be something along the lines of maintaining, because ill be in pre season and even close to season for football. Games start in speptember, by week 12 of the 5x3 it will be June. Then all summer I wanna maintain it.

Ill probably do another cycle lol

 

[the.gladiator1987]

Week 1 Day 5

Squats:
135x3
195x3
245x3
285x3
335x3
245x5

Bench:
135x3
195x3
235x3
285x3
315x2
235x5

Hang Clean:
95x3
115x3
135x3
165x3
195x2
135x5

BB Curls:
45x8
85x6
115x4
135x4

Dips:
0x8
90x6
135x4
180x3