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the.gladiator1987's 12 week 5x5 log
- Thread starter the.gladiator1987
- Start date
Yea i did 8 reps for that. I never did them consistently so Im not sure. I always just did military bb press and db military consistently. I do like front raises, I dont care about lateral raises.
For arms I just hit 1 heavy set to failre each exercise from 4-8 reps. If I can do something for 8 on my last set it is too light. So ill go up in weight. For instance right now on bb curl im at a strict 135x4. IM gonne keep doing it until I get 5, but I might play around with my sets before.
I have always thought of how I am very fast twitch. I get pumps from doing warmup sets. I dont need a lot of sets to grow. I would know by now if I needed more sets and volume, but obviously I dont need it. So I dont do much. I dont believe you need to beat the fuck out of your muscles to get them to grow. You just have to stimulate them. So when I go in I make sure I am always doing the right exercises that hit my muscles hard, but with low volume. Thats why the 5x5 is so appealing.
Honestly my arms are small compared to my upper body. But youre right, my dad has big biceps he used to surf a lot. Maybe that has something to do with it? lol probably genetics
I get pumps from warm ups sometimes too lol. My triceps are very fast twitch, I'm not sure about the rest not really tested...
My bi's only grow though if I don't work them directly and concentrate on back instead
I think I'm gonna micro load my military...
My whole body is fast twitch lol. Except my abs I can do abs for a long time. Legs might be fast twitch too since I seemed to gain size when i did more reps, but once I go heavy, 335 feels like 385 on squats.
Dude u gotta microload thats how u progress if you stall. I havent done a db curl in years
Week 2 Day 1
Squat:
155x3
205x3
245x3
285x3
335x3 EASY
Bench:
155x3
205x3
245x3
275x3
315x3 EASY
Hang clean:
95x3
115x3
135x3
165x3
195x3 EASY
Abs:
None
***Excellent workout. Everything was light and easy. The jacked got me through my workout in 35 minutes. I was sweating pretty good too, it was my first time at this gym and I liked it. They had a separate power room that no one was in, where the deadlift platform and squat racks were. The hang cleans IM starting to have to get under them more, but it was still easy. Cant wait for deadlifts and military on wednesday
Squat:
155x3
205x3
245x3
285x3
335x3 EASY
Bench:
155x3
205x3
245x3
275x3
315x3 EASY
Hang clean:
95x3
115x3
135x3
165x3
195x3 EASY
Abs:
None
***Excellent workout. Everything was light and easy. The jacked got me through my workout in 35 minutes. I was sweating pretty good too, it was my first time at this gym and I liked it. They had a separate power room that no one was in, where the deadlift platform and squat racks were. The hang cleans IM starting to have to get under them more, but it was still easy. Cant wait for deadlifts and military on wednesday
I did make my lifts easier but I changed them on friday. So on monday I started too heavy, and friday i took them down to where they were supposed to be. All the lifts felt good for week 2 though. I love the 5x5 because its like I have a whole body pump every day, and I feel dense. When I do a bb split I feel big at the gym then weak when I get home. I dont like it. I just dont feel like an athlete when I do a lot of volume.
Jack3d is a pre w/o supp, just has caffeine, geranium and arginine and beta-alanine. Basic stuff but it gets me going and its pretty cheap! Look it up try it it is good shit
