the.gladiator1987's 12 week 5x5 log

[the.gladiator1987]

Week 2 Day 5

Squat:
165x3
205x3
245x3
295x3
345x2
245x5

Bench:
155x3
205x3
245x3
275x3
325x2
245x5

Hang clean:
n/a

no other assistance work.

****Shiity workout because I tweaked my ankle going bowling the night before. Ive also been losing weight since i got a job at chilis, i only ate once in 8 hours 3 days in a row while i was on the clock. Squats were easy but my ankle was hurting like it was swelled up. I didnt even try hang cleans. Its getting better tho, this is yesterdays workout, so by monday I should be good to go.

 

[jesse_01]

You finding 5x3 bench isn't enough? I'm doing 5x5 bench, 5x3 squat and deadlift. probably because they are the heaviest weights.

 

[oso0960]

I remember working at food joints for 8 hours straight lol. I'd have my routine 'shit' time at least after 4 hours where I'd go to the bathroom and kill a couple protein bars lol.

 

[the.gladiator1987]

You finding 5x3 bench isn't enough? I'm doing 5x5 bench, 5x3 squat and deadlift. probably because they are the heaviest weights.

actually my chest is sore and its been 2 days since i did 6 sets of bench. I think its enough. I might do a 5x5 though with bench and 5x3 with deads/squats like u say since the weights are heavier

 

[the.gladiator1987]

I remember working at food joints for 8 hours straight lol. I'd have my routine 'shit' time at least after 4 hours where I'd go to the bathroom and kill a couple protein bars lol.

haha dude im gonna have to start doing that shit. IM still new so a slow day for most people is still fast paced for me. Once I get in the groove ill be able to take "smoke break" for 5 minutes and have someone watch my tables, while i pound down a kids bacon chzburger

 

[the.gladiator1987]

WEEK 3 Day 1

Squat:
165x3
205x3
245x3
295x5
330x5

Bench:
155x5
205x5
245x5
275x5
315x3/2

Hang clean:
95x5
115x5
135x5
185x5
205x5

***I had to switch to a 5x5. The 5x3 was just too low of volume. I overshot my bench tho.

 

[the.gladiator1987]

WEEK 3 DAY 2

Bench:
135x12
185x8
225x6
275x10
315x3
335x0

Db incline:
70x12
90x8
105x7

***Just fucked around because I was bored. I already have my next cycle planned

Test 600mg week 1-16
EQ 500mg week 1-14
Helladrol 75mg week 1-5
Turanibol 40mg week 13-17
PCT/sarms week 18-25
BRIDGE/Creatine/Gear

 

[jesse_01]

WEEK 3 Day 1

Squat:
165x3
205x3
245x3
295x5
330x5

Bench:
155x5
205x5
245x5
275x5
315x3/2

Hang clean:
95x5
115x5
135x5
185x5
205x5

***I had to switch to a 5x5. The 5x3 was just too low of volume. I overshot my bench tho.

Yeah you notice that too eh. I was getting done my 5x3 work out and feeling like I hadn't done anything.

I was play around with the routine a bit. I came up with doing 3x3 of heavy for squat and dl than 5x3 bench. Upping my weight 5-10 lbs every 3rd work out.

Also I do dips and chin ups at the end of each work out. Do a little 7x3 arm work out every mon & fri.

 

[ktech]

Ya

 

[oso0960]

haha yeah when I started the 5x3 it was really easy. After 12 weeks though I was getting very close to stalling and the program got hard as fuck. I thought the same thing as you did with the 5x1. I felt like I wasn't doing much. shit, it's only 5 reps per exercise with only 1 rep worth feeling much. My desire to cut was too much so I said fuck it, I'll do the 5x1 later lol. I'm still a firm believer that very low volume, very high intensity will work great for strength...Although I'm kind of biased toward old skool strength training (Doug Hepburn).