the.gladiator1987's 12 week 5x5 log

[JDid23]

Yea jesse arginine pumped me up, gave me few extra reps. I like it. TBLOCK, i hate getting sick. Im finally better and motivated!

I am on DAY 4 of a helladrol/beastdrol cycle. My goals right now are to just focus on weak points because I cant deadlift or squat heavy because of a groin injury. So Ill be focusing on:

Bench
Back part of shoulders
Calves
Forearms
Triceps
Traps

Good idea bro. Way to not let that shit keep you out of the gym. Good luck with your workouts and i'll be following your log

 

[the.gladiator1987]

Day 6

Back/Bis

Active Recovery Deadlifts:
135x5
225x5
315x5
365x3
These were hard...sucks because a month ago I pulled 455 for 3, I know I could pull more but my groin is fucked right now so Im not gonna go past 315 next time.

Pullups:
10

DB Rows:
80x6
90x6
100x6

DB Curls:
40x8
45x8
50x8


***Great short workout. Pullups were done palms facing me because I fucked up my shoulder playing softball, I swung for a WAY outside pitch and it pulled my shoulder and I think i strained a tendon. Doesnt hurt on any otherlift besides pullups. Holding weight above my head like on bb military hurts a little too. DB Rows felt solid, and my 50lb db curls went from 5 reps to 8 reps.

Here is the routine Im following

Day 1: Back/Bis
AR Deadlifts
Pullups
DB Rows
DB Curls

Day 2: Chest/Tris
Bench
DB Incline
Dips
CGBP
DB Skullcrushers

Day 3: Legs
AR Squats
Light BB Lunges
GHR's
Calves

Day 4: Shoulders
BTN Military
DB Military
DB Front raises
BB Shrugs

Day 5: Misc.
BB Incline Bench
Pushups 100 reps
Dips 100 reps
Heavy ab work
Heavy grip work

 

[jesse_01]

Day 6

Back/Bis

Active Recovery Deadlifts:
135x5
225x5
315x5
365x3
These were hard...sucks because a month ago I pulled 455 for 3, I know I could pull more but my groin is fucked right now so Im not gonna go past 315 next time.

Pullups:
10

DB Rows:
80x6
90x6
100x6

DB Curls:
40x8
45x8
50x8


***Great short workout. Pullups were done palms facing me because I fucked up my shoulder playing softball, I swung for a WAY outside pitch and it pulled my shoulder and I think i strained a tendon. Doesnt hurt on any otherlift besides pullups. Holding weight above my head like on bb military hurts a little too. DB Rows felt solid, and my 50lb db curls went from 5 reps to 8 reps.

Here is the routine Im following

Day 1: Back/Bis
AR Deadlifts
Pullups
DB Rows
DB Curls

Day 2: Chest/Tris
Bench
DB Incline
Dips
CGBP
DB Skullcrushers

Day 3: Legs
AR Squats
Light BB Lunges
GHR's
Calves

Day 4: Shoulders
BTN Military
DB Military
DB Front raises
BB Shrugs

Day 5: Misc.
BB Incline Bench
Pushups 100 reps
Dips 100 reps
Heavy ab work
Heavy grip work

What are your rest days? Two after day 5? On cycle you could almost do one rest day in the middle of the split and one at the end.

 

[the.gladiator1987]

Not sure what my rest days are gonna be, Im just gonna go by how I feel.

I did chest 2 days ago and my shoulder ws killing me, probably from the softball tournament i just played the day before. So i did 275x5 for bench which wasnt hard but i knew i was babying my shoulder so i was using more of my arms to push it up rather than my chest if that makes sense. Any way Im gonna go do shoulders today

 

[the.gladiator1987]

So I did btn bb military and worked up to 185x5 and then did 95x4 on db military. Benched 2 days ago and worked up to 315x3. So my brnch is already up 30-40 lbs. Obviously gaining back strength since I've been sick and I'm actually eating now.

 

[Tblock1]

when is your next cycle?

 

[the.gladiator1987]

Well tblock I'm on prohormones right now, but next real cycle probably in september while I'm in season for football

 

[Tblock1]

nice work on 315x3. My long term goal ( 6 months or so) is 315x3. If I could do 315x5 on bench and 500x5 on deadlift and still run 2 miles in 12 minutes and do 15+ pullups that would be awesome.

 

[the.gladiator1987]

Those are some sick goals! Good luk bud

I am following andalites template he made for me so here is yesterdays workout

Squats:
45x20
95x15
135x10 - hurt groin so i stopped

Bench:
135x6
185x6
225x5
275x5
275x5
275x5
275x5
275x5 PR 5x5

Pullups:
10
11 underhand - shoulder hurt at this point

DB Military:
70x6
80x6
90x6
100x4 PR

 

[jesse_01]

On your bench, do your arms break 90* when you lower? I found after I tweaked my shoulder I have no strength below 90*. All the way to chest I can hardly do 135x5. But if I just stick to 90* or so I can do 225x5.