the.gladiator1987's 12 week 5x5 log

[Tblock1]

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).

Yeah I used to think going to failure was great for strength, now I am realizing that low reps not to failure works much better.

 

[the.gladiator1987]

I think the 5 reps is a good thing for me

WEEK 3 DAY 3

Squat:
155x5
205x5
255x5
255x5

BTN Military:
115x5
145x5
165x5
185x5

Deadlift:
135x5
225x5
275x5
315x5
365x5
405x5

Pullups:
10/2
8/2

Hanging leg raises:
0x10
5lb x 5

 

[the.gladiator1987]

Week 3 Day 5

Squat:
165x5
205x5
245x5
295x5
340x3
245x8

Bench:
135x5
185x5
225x5
255x5
295x3
225x8

Hang Clean:
115x5
135x5
155x5
185x5
215x3

 

[oso0960]

Glad, is they weight feeling heavy or light right now? Also, what are your goals from your routine now? Hmm...When you stall on the 5x5, maybe then you can switch to 5x3 with that same weight and go from there and squeeze out any little bit of gains? Maybe even go from 5x5, to a 5x4, to a 5x3 to keep the weight feeling heavy. Just some suggestions.

 

[the.gladiator1987]

Glad, is they weight feeling heavy or light right now? Also, what are your goals from your routine now? Hmm...When you stall on the 5x5, maybe then you can switch to 5x3 with that same weight and go from there and squeeze out any little bit of gains? Maybe even go from 5x5, to a 5x4, to a 5x3 to keep the weight feeling heavy. Just some suggestions.

Great suggestions bro, thats a really good idea.

Squats - easy 340x3
bench - easy 295x3
cleans - medium 215x3
deadlift - easy 405x5
military - hard 185x5

 

[the.gladiator1987]

WEEK 4 DAY 1

Squats:
165x5
205x5
245x5
295x5
340x5

Bench:
135x5
185x5
225x5
255x5
295x5

Cleans:
135x5
135x5
155x5
185x5
215x4


***everything easy except cleans, my grip started giving out. Im gonna use chalk next time.

 

[ExtraMile]

i remember when i used to do hang clean + pushpress as a main lift although my form sucked it still used to kill my forearms and hands!

 

[jesse_01]

For forearms I found reverse grip barbell curls to just kill them.

 

[the.gladiator1987]

I love cleans.

WEEK 4 DAY 2

BTN BB Military:
95x5
115x5
135x5
165x5
195x5

BB Curl:
65x6
95x6
115x6

DB Military:
60x6
75x6
100x3

 

[Tblock1]

I love cleans.

WEEK 4 DAY 2

BTN BB Military:
95x5
115x5
135x5
165x5
195x5

BB Curl:
65x6
95x6
115x6

DB Military:
60x6
75x6
100x3

2 Questions:

-How heavy did that military pressing feel? I know you said earlier 185x5 was hard so just curious....

-Do you do your db military seated or standing?