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the.gladiator1987's 12 week 5x5 log

cy23 said:
I dont think you will have any problem hitting those numbers man. I would shoot for 495 pound squat. In a year and a half it should be no problem. And learn how to do cleans the right way. Maybe in place of dbol next cycle run some anadrol? Not a full 100 mg but but just 50 mg a day. A lot of my friends that juice took dbol and liked it but when they tried anadrol there numbers went through the moon. I have a friend your height and weight who ran a moderate cycle with 50 anadrol and his bench went up a hundred pounds in a month. I know you hear all the time you lose it after but I noticed the guys who ran a cycle or two with anadrol kept a large percentage of the strength they gained. Its like it took them to a whole other level. I asked my buddy what I should take if want to run an oral for my current cycle, he told me dbol is garbage and he wouldnt give it to his dog, anadrol all the way... He was squating 500 in high school and is the strongest and biggest fucker I know and knows his shit. Just food for thoght.:p
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I was actually planning on doing test/deca/anadrol this upcoming cycle. I know a bunch of people swear by it. I like dbol but i do want to try anadrol. Anything over 35mg of dbol and i cant eat for shit, ill be so fucking hungry so i get a mcchicken and i take a bite and im done. fuck that!

Ill be doing anadrol. 50mg
 
Thats what I have heard about dbol too. That's why I wouldn't go over 50 mg ad either though. I know some guys who say 100 mg and over kills your appetite too. I want to try some orals also. What did you get from the dbol? I dont want to just jump into anadrol. I want to take some dbol next cycle. You get a lot bigger? And how was strength gains on it?
 
cy23 said:
Thats what I have heard about dbol too. That's why I wouldn't go over 50 mg ad either though. I know some guys who say 100 mg and over kills your appetite too. I want to try some orals also. What did you get from the dbol? I dont want to just jump into anadrol. I want to take some dbol next cycle. You get a lot bigger? And how was strength gains on it?
Click to expand...


I gained like 10-12 lbs the first couple of weeks, it was legit! strength was good, i honestly dont really remember i probably have it in my log somewhere but i know my 225 on bench went from 5 to about 10 reps real fast. The pumps on dbol were good too

i really think im gonna love anadrol! Couple weeks left on 5x5, then a week or 2 off, then my cycle! D1 football here i come
 
oso0960 said:
Are the lifts even getting hard for you yet??
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LOL yea harder than when i started, but I still feel like i got an extra rep or 2 on every lift. Only thing that might stall soon are the rows and BB military. The rows i can get it yup, but not explosively, so to me i dont really like to count it. But its kinda hard to get 5 reps up explosively ya know? So im not sure what to do about those

I feel like i got an extra 2-3 weeks, then its some time off for me, then come back hard with some test/deca/drol :D
 
break the rows off the ground w/ your hips. The bar will slow down, just keep moving it. If it gets impossible, reset your rows only to get your bar speed up. For the press you can cheat with the push-press to keep progressing.
 
artificialaspirations said:
break the rows off the ground w/ your hips. The bar will slow down, just keep moving it. If it gets impossible, reset your rows only to get your bar speed up. For the press you can cheat with the push-press to keep progressing.
Click to expand...

You mean shoot your hips first to get the bar moving? Ive also been doing BB military behind the neck, ill probably be switching to normal so i can start push pressing it, couldnt imagine a push press behind the neck:worried:

Week 9 Day 1

Squat - 155x5, 190x5, 230x5, 260x5, 305x5
Bench - 145x5, 185x5, 215x5, 255x5, 285x5
BB Row - 95x5, 125x5, 145x5, 170x5, 195x5
Hanging Leg raises - 25, 20, 20

Bolds are PR's. Squats could have gotten 1-2 more, Bench 1 more and bb row the bar is slowing down so im not too sure.

Also got 25 hanging leg raises! Like from a deadhang pullup position, pretty stoked about that.
 
the.gladiator1987 said:
LOL yea harder than when i started, but I still feel like i got an extra rep or 2 on every lift. Only thing that might stall soon are the rows and BB military. The rows i can get it yup, but not explosively, so to me i dont really like to count it. But its kinda hard to get 5 reps up explosively ya know? So im not sure what to do about those

I feel like i got an extra 2-3 weeks, then its some time off for me, then come back hard with some test/deca/drol :D
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Nice! Bro you can hump those rows up a little bit if you aren't already. Get that last little bit. lol nice stack.
 
the.gladiator1987 said:
You mean shoot your hips first to get the bar moving? Ive also been doing BB military behind the neck, ill probably be switching to normal so i can start push pressing it, couldnt imagine a push press behind the neck:worried:

Week 9 Day 1

Squat - 155x5, 190x5, 230x5, 260x5, 305x5
Bench - 145x5, 185x5, 215x5, 255x5, 285x5
BB Row - 95x5, 125x5, 145x5, 170x5, 195x5
Hanging Leg raises - 25, 20, 20

Bolds are PR's. Squats could have gotten 1-2 more, Bench 1 more and bb row the bar is slowing down so im not too sure.

Also got 25 hanging leg raises! Like from a deadhang pullup position, pretty stoked about that.
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YouTube - Mariusz Pudzianowski Shoulder Training
 
oso0960 said:
Nice! Bro you can hump those rows up a little bit if you aren't already. Get that last little bit. lol nice stack.
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Ill start doing that. Should I focus more on getting the most weight up or getting the weight up as explosively as I can?

Cant wait for the stack! I like the feeling of getting stronger (and bigger) naturally though. It reassures me that i havent fucked my test production up and that I can still have kids LOL
 
Week 9 Day 2

Squat - 155x5, 195x5, 235x5, 235x5
Deadlift - 135x5, 205x5, 255x5, 305x5, 355x4, 355x5 - double overhand for first 4 sets, straps/mixed grip for 355x4 and 355x5
Pullups - 0x8, 0x4, 0x5

My straps were fucked up on my first set of 355, so on my 4th rep it slipped and i couldnt get the 5th up. my buddy helped me put them on on my 3nd set of 355 and I got 355 up no problem. Next week Im either gonna do 365x5 or 405x1, then take a week off. Ill be done with my 5x5. I love this program!
 
the.gladiator1987 said:
Ill start doing that. Should I focus more on getting the most weight up or getting the weight up as explosively as I can?

Cant wait for the stack! I like the feeling of getting stronger (and bigger) naturally though. It reassures me that i havent fucked my test production up and that I can still have kids LOL
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With the rows..think about it as a curl. Most people (including me) will say that you shouldn't have much sway when curling...obviously you will have a tiny bit unless your back is flat against a wall. But once in a long while, it's okay to overload for a couple of weeks which would mean you start cheating/swaying at the end a little to help get all the reps. Since you're only adding about 10 pounds or so onto what you would normally do, you shouldn't have to cheat so much that you'll risk injury. Obviously if you keep adding weight past a couple of weeks, you'll have to cheat more and more each workout to compensate for a lack of strength which could definitely put you at more risk for injury.
So now think about rows in the same way...try to get it as explosively as possible, but don't worry about humping it up a little since you'll probably only be doing it for another week or 2..just don't make the excessive humping a habit :)

Lmao! Isn't that the purpose of cycling though..so your body doesn't start depending on it?
 
oso0960 said:
With the rows..think about it as a curl. Most people (including me) will say that you shouldn't have much sway when curling...obviously you will have a tiny bit unless your back is flat against a wall. But once in a long while, it's okay to overload for a couple of weeks which would mean you start cheating/swaying at the end a little to help get all the reps. Since you're only adding about 10 pounds or so onto what you would normally do, you shouldn't have to cheat so much that you'll risk injury. Obviously if you keep adding weight past a couple of weeks, you'll have to cheat more and more each workout to compensate for a lack of strength which could definitely put you at more risk for injury.
So now think about rows in the same way...try to get it as explosively as possible, but don't worry about humping it up a little since you'll probably only be doing it for another week or 2..just don't make the excessive humping a habit :)

Lmao! Isn't that the purpose of cycling though..so your body doesn't start depending on it?
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Oh got it, ill probably go up to 205 doing that then. I didnt want to deload cuz i was still able to get it up with a little hump.

Yea that is the point lol im just thankful i recovered and able to gain naturally and not be dependent on drugs. I have a buddy that weighs 180 after 2 hardcore cycles and he started at 170. I started at 170 and im 195 after 1 cycle. After this upcoming one i plan on being at least 210.
 
See you are pulling more with them straps! Just use em like you are and grip strength will still go up. Mine always climbed doing what you are doing now.
 
cy23 said:
See you are pulling more with them straps! Just use em like you are and grip strength will still go up. Mine always climbed doing what you are doing now.
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Thats good to know, figure they will grow with doing the 4 sets before with no straps AND double overhand. IM trying 365x5 next week, and maybe 405x1. That would be bad ass! Cant wait to see how much they go up once i start my cycle
 
You should pull 4 plates easy man. The way you train, I see you pulling 495 without too much trouble. That is where I started to slow down though.
 
cy23 said:
You should pull 4 plates easy man. The way you train, I see you pulling 495 without too much trouble. That is where I started to slow down though.
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I will for sure pull 4 plates next week! Im hoping I break 500 by the end of the year, and with a cycle i should do that easily. Seeing your stats I wish i would have waited a little longer but fuck it
 
Thanks cy, looks legit.

Week 9 Day 3

Squat - 155x5, 190x5, 230x5, 265x5, 315x5, 225x15, 225x30
Bench - 145x5, 185x5, 230x5, 260x5, 290x3, 225x15
BB Row - 95x5, 120x5, 145x5, 170x5, 205x5, 135x8
Dips - 115x8, 115x8, 115x8
BB Curl - 95x8, 95x7, 95x6
Skullcrshers - 115x8, 115x8, 115x8

Bolds are PR's. I did 225x30 couple hours after my workout, did them widowmaker style and got 30, could have gotten 5 more! SO stoked!

Basically Im done with the 5x5. My goal was to get to 315x5 squat, 295x5 bench and 205 row. Next week Im doing 295x5 bench on Monday, 365x5 deadlift on wednesday. Thats all im gnona do, then the next week im maxing out on every big lift. This program has been one of the best ive ever done. Im switching to another routine(1bodypart split a day, 5x a week) becauase my joints are hurting, and I want to compare the 2 and im still seeing what works best. Im starting to think that full body workouts with compound movements make me grow the most, but ive never tried a split and been consistent with it. I will probably end up doing 5x5 and variations of it for the rest of my life, the gains were awesome!

Squat - 285x4 ----->315x5
bench - 275x3------>315x2
bb row- 175x5------>205x5
bb military- 165x5------>190x5
 
the.gladiator1987 said:
Thanks cy, looks legit.

Week 9 Day 3

Squat - 155x5, 190x5, 230x5, 265x5, 315x5, 225x15, 225x30
Bench - 145x5, 185x5, 230x5, 260x5, 290x3, 225x15
BB Row - 95x5, 120x5, 145x5, 170x5, 205x5, 135x8
Dips - 115x8, 115x8, 115x8
BB Curl - 95x8, 95x7, 95x6
Skullcrshers - 115x8, 115x8, 115x8

Bolds are PR's. I did 225x30 couple hours after my workout, did them widowmaker style and got 30, could have gotten 5 more! SO stoked!

Basically Im done with the 5x5. My goal was to get to 315x5 squat, 295x5 bench and 205 row. Next week Im doing 295x5 bench on Monday, 365x5 deadlift on wednesday. Thats all im gnona do, then the next week im maxing out on every big lift. This program has been one of the best ive ever done. Im switching to another routine(1bodypart split a day, 5x a week) becauase my joints are hurting, and I want to compare the 2 and im still seeing what works best. Im starting to think that full body workouts with compound movements make me grow the most, but ive never tried a split and been consistent with it. I will probably end up doing 5x5 and variations of it for the rest of my life, the gains were awesome!

Squat - 285x4 ----->315x5
bench - 275x3------>315x2
bb row- 175x5------>205x5
bb military- 165x5------>190x5
Click to expand...

Good shit my man! I'm starting to come to the conclusion with you on the variations of 5x5's and such.
 
oso0960 said:
Good shit my man! I'm starting to come to the conclusion with you on the variations of 5x5's and such.
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honestly the 5x5 is sick man, if someone didnt like it its because they started too heavy or just plain dumb as hell. It works!

Just did 325x2 on bench, up from 315x2 a couple weeks ago. Now about to go bust some dips and db military and see what my max is for that! Last week was my last week for 5x5, this week im maxing on all my lifts, then starting my new routine on Monday.

Im gonna keep this log going even though I wont be on a 5x5 again for at least 3-6 months, but i give it an A+. If ou read this and are thinking about it, DO it. :)
 
nice man. Your bench is awsome. Im really triing to get a better bench i always have a hard time passin up bench platues.
 
cy23 said:
I agree, they work great for strength and a good amount of size.
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my size is good its not just strength, i was skeptical at first. I want to see how my body reacts to a bb split routine that I actually stay consistent for it, but most likely gonna be doing whole body and not the bullshit 1-arm preacher curls

I maxed on bench, db military, and squats today

bench - 325x2
db military - 100x3
squat - 365x2

Crazy squat, didnt think id do that. The first one was nice and steady, 2nd one took about 8 seconds to get up lol. But i still got it up and i went a little below parallel. I know some people say ATG or its not a squat but i dont think im flexible enough to go down ALL the way. I still go below parallel so im not trippin
 
I get a lot of mass off a straight bodybuilding split but it is almost like the muscles just fill up with volume and the strength gains suck. When I do strength splits the size I gain is very dense and I always keep it just not as much but it gives me a more rugged look. I look more like an athlete instead of bloated muscle. As far as squats go, once you start going ATG everything else seems like its cheating to me. I really don't think parallel is good for anything except powerlifting. You get so much more glute and ham stimulation when you go as far as your flexibility allows. This is what you need to move a lot of weight in the future anyway, not quad strength. Its all about posterior chain and abs. Thats why I like box squats, they really help you sit back and work your glutes and hams. They also break the eccentric concentric chain and give me a lot more power out the hole. Try em sometime. Your squat made a big jump man. Good job.
 
cy23 said:
I get a lot of mass off a straight bodybuilding split but it is almost like the muscles just fill up with volume and the strength gains suck. When I do strength splits the size I gain is very dense and I always keep it just not as much but it gives me a more rugged look. I look more like an athlete instead of bloated muscle. As far as squats go, once you start going ATG everything else seems like its cheating to me. I really don't think parallel is good for anything except powerlifting. You get so much more glute and ham stimulation when you go as far as your flexibility allows. This is what you need to move a lot of weight in the future anyway, not quad strength. Its all about posterior chain and abs. Thats why I like box squats, they really help you sit back and work your glutes and hams. They also break the eccentric concentric chain and give me a lot more power out the hole. Try em sometime. Your squat made a big jump man. Good job.
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I know what ur saying bro, its like if i go lower my back rounds and its just a felxibility issue. So do you still go as low as you possibly can? ill take a vid next week

ill make a log for my bb split, on this one Oso. Thx for stayin in my thread guys, its good motivation
 
the.gladiator1987 said:
I know what ur saying bro, its like if i go lower my back rounds and its just a felxibility issue. So do you still go as low as you possibly can? ill take a vid next week

ill make a log for my bb split, on this one Oso. Thx for stayin in my thread guys, its good motivation
Click to expand...

I've got a slight butt tuck at rock bottom squats like I'm sure most of us do. My lower back muscles used to feel very tight after a high volume squat session, but I guess they got used to it after a while. I've 1rep maxed on squats and deads and have done 20 rep squats all without a belt and have not had the slightest pain in my back, not even stiffness. I remember reading somewhere that a little butt tuck is fine, you just need to build up slowly to let your lower back get accustomed to it.

I'm not going to say whether you should go as low as possible or not, but if you try, definitely allow some time to get used to it.
 
oso0960 said:
I've got a slight butt tuck at rock bottom squats like I'm sure most of us do. My lower back muscles used to feel very tight after a high volume squat session, but I guess they got used to it after a while. I've 1rep maxed on squats and deads and have done 20 rep squats all without a belt and have not had the slightest pain in my back, not even stiffness. I remember reading somewhere that a little butt tuck is fine, you just need to build up slowly to let your lower back get accustomed to it.

I'm not going to say whether you should go as low as possible or not, but if you try, definitely allow some time to get used to it.
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Oh well as long as the butt tuck thing is ok ill go lower. It just seemed like it made my lower back start rounding, but i guess its really not its just they way the body is? I didnt know if i could do my max weight that low.

Update, did maxes on weighted dips and deadlifts

dips
175x4

deadlifts
135x5
185x3
225x1
275x1
315x1
365x1
405x1

This was supposed to be my max, but felt like i could do more

455x1

Stoked about that

475x1

got this up! wtf i didntknow i could do this shit, hella happy.
 
the.gladiator1987 said:
Oh well as long as the butt tuck thing is ok ill go lower. It just seemed like it made my lower back start rounding, but i guess its really not its just they way the body is? I didnt know if i could do my max weight that low.

Update, did maxes on weighted dips and deadlifts

dips
175x4

deadlifts
135x5
185x3
225x1
275x1
315x1
365x1
405x1

This was supposed to be my max, but felt like i could do more

455x1

Stoked about that

475x1

got this up! wtf i didntknow i could do this shit, hella happy.
Click to expand...

Good job on the deads!! Yeah don't try your max weight with the deepest squats lol.
 
oso0960 said:
Good job on the deads!! Yeah don't try your max weight with the deepest squats lol.
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thanks bro, felt like a beast. You should have seen this guy do 455, he looked like a fcuking work trying to get it up, his back was hunched, and then he leaned back, put the bar on his quads then straightened out with a hunched back still. It was horriblelol

about the squats so ur saying it ok to go below parallel but not to the point where your butt kinda rolls down and its practicaly impossible to keep a flat back because of it? I still go below parallel
 
the.gladiator1987 said:
thanks bro, felt like a beast. You should have seen this guy do 455, he looked like a fcuking work trying to get it up, his back was hunched, and then he leaned back, put the bar on his quads then straightened out with a hunched back still. It was horriblelol

about the squats so ur saying it ok to go below parallel but not to the point where your butt kinda rolls down and its practicaly impossible to keep a flat back because of it? I still go below parallel
Click to expand...

That sounds incredibly painful lol.

It's not impossible to keep the back flat at rock bottom, I'm sure there's some flexibility issues involved if you can't. What I'm saying is that it is possible to safely squat ATG where your butt rolls in a bit, but you have to strengthen your back before attempting the weights you're doing right now because your back will ache like hell if you do. I'd say that as long as your going past parallel, you're fine. It's just that if you ever wanted to drop down ATG, allow your body to get used to it.
 
oso0960 said:
That sounds incredibly painful lol.

It's not impossible to keep the back flat at rock bottom, I'm sure there's some flexibility issues involved if you can't. What I'm saying is that it is possible to safely squat ATG where your butt rolls in a bit, but you have to strengthen your back before attempting the weights you're doing right now because your back will ache like hell if you do. I'd say that as long as your going past parallel, you're fine. It's just that if you ever wanted to drop down ATG, allow your body to get used to it.
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Ok gotcha. I see what youre sayin now. I think when i build up to it and my back off sets will all be ATG as far as I can. But for my one truly heavy set and max sets I will go past parallel but not to the point of my other sets.

Ill take a video next week, I think its just a flexibility issue but I wanna make sure.
 
the.gladiator1987 said:
thanks bro, felt like a beast. You should have seen this guy do 455, he looked like a fcuking work trying to get it up, his back was hunched, and then he leaned back, put the bar on his quads then straightened out with a hunched back still. It was horriblelol

about the squats so ur saying it ok to go below parallel but not to the point where your butt kinda rolls down and its practicaly impossible to keep a flat back because of it? I still go below parallel
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It's called hitching. That is what will fuck your back up. I have done it twice, once on heavy triple and once on a max single that was about ten pounds too heavy. No deadlifts for two weeks after that. You can tell the next day you went too heavy and not in a good way. I have seen some pro strongmen do it from time to time. Check out Jouko's training video where he tries to pull 350 kilos for a triple... His nose starts to bleed on the second rep and he starts hitching on the last rep... Looks so painfull but I have much respect for the man. It just means it is too damn heavy. Sounds like the guy you were watching just didnt know what he was doing. 455 is pretty light to be struggling like that. You could get permanent damage if you dont respect dead lifts.
 
cy23 said:
It's called hitching. That is what will fuck your back up. I have done it twice, once on heavy triple and once on a max single that was about ten pounds too heavy. No deadlifts for two weeks after that. You can tell the next day you went too heavy and not in a good way. I have seen some pro strongmen do it from time to time. Check out Jouko's training video where he tries to pull 350 kilos for a triple... His nose starts to bleed on the second rep and he starts hitching on the last rep... Looks so painfull but I have much respect for the man. It just means it is too damn heavy. Sounds like the guy you were watching just didnt know what he was doing. 455 is pretty light to be struggling like that. You could get permanent damage if you dont respect dead lifts.
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damn hitching, yea fuck that! i mean yea he got it up, but its funny because I think i can get more up doing it my way (the right way) rather than doing it like him, and he is the opposite. I feel like my back would snap lol. Is he just able to get 455 up that way because thats how he does all his deadlifts?
 
Hitching would get you three red lights in a powerlifting meet. And fuck your back up long term. I can pull more if I hitch but I wouldnt, lol.. Its cheating anyway. I can bounce more weight off my chest then doing a strict pause at the bottom too but I like my ribs intact...
 
Last edited:
Great job on the deads. Congratulations is in order. Can't wait to see the gains when you get back on. Do yourself a favor and check out rack pulls and put them into your BB split. Serious back mass.
 
artificialaspirations said:
Great job on the deads. Congratulations is in order. Can't wait to see the gains when you get back on. Do yourself a favor and check out rack pulls and put them into your BB split. Serious back mass.
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Thanks man. I didnt know I was that strong but fuck it. I did use straps but i dont care, im using chalk next time. So rack pulls are just like a DL except its from just below the knees and not the ground?
 
So I started my new routine. I did legs and holy shit are they sore. Lotta volume. I know a lot of people might think this is overtraining, but I think if you eat and rest enough you wont overtrain. Just get big:evil:


Week 1 Day 1
Legs

Squat
135x8
185x6
225x6
275x6
315x6 PR
315x3/3 ----> 3 forced reps
245x8
225x10
185x20

Leg Press
280x8
270x8
360x8
450x8
540x8 PR
450x10
450x17

DB Lunges
40x8
45x8
50x8

Leg Extension
80x10
100x10
120x10
150x10
100x15

Lying Leg Curl
70x8
90x8
120x8
150x8
200x8
150x10
180x10

The squats were hard, after my last set of 185x20 i thought i was gonna have an aneurysm lol. My head was throbbing. Leg Presses could have been more weight.

The lying leg curl machine I maxed it out so Im gonna use the one next to it next time because 200lbs=110lbs on the other one. Other then that good long ass workout! My legs are sore today like a bitch
 
the.gladiator1987 said:
Thanks man. I didnt know I was that strong but fuck it. I did use straps but i dont care, im using chalk next time. So rack pulls are just like a DL except its from just below the knees and not the ground?
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Any height you want to work a specific range. I gets you used to handling heavier weight and will build erectors, lats, traps like crazy.
 
holy shit man. Your leg day looks killer. haha.
How long were you in the gym for? did you have much rest time at all?
 
Fatboy1984 said:
holy shit man. Your leg day looks killer. haha.
How long were you in the gym for? did you have much rest time at all?
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Its brutal! I think squats alone took 40 minutes, then i had a job meeting that took about 45 minutes, and then i finished my workout (lunges, extensions, leg curls) in about 40 minutes. So it took maybe 2 hours? fuckkk lol
 
OFFICIAL START OF MY NEW ROUTINE

Week 1 Day 1

Chest, Abs

Flat BB Bench:
155x6
195x6
235x6
295x4/2 PR
275x6/0 PR
245x8
245x8/0

DB Incline Press:
55x8
70x8
85x8
110x7/1 PR
95x7/1
85x10
85x9/1

HS Press:
90x10
110x10
140x10
160x9/1 PR
110x12

Incline DB Flyes:
30x10
40x10
30x10
30x10
25x15
***Supersetted***
Pushups to Failure:
15
6
7


Good workout. I thought I could get 295x6 on bench but I guess not. My head throbbed so bad after BB bench, I figured out Im not breathing enough. I started breathing more and it went away, thank God cuz I was worrying.

110 on DB Incline was supposed to be 8 on my own but had to get 1 forced reps. Whatever haha, and HS Press Ive never done so idk if its really a PR or not, but fuggit. Cant believe I was only able to do 6 pushups lol I usually can do 50+. Cant wait for Back/Calves tmr!
 
what does he 295x4/2 mean? 2 forced reps or 2 sets? with 4 and 2 reps respectively?

You need to update your goals.

Squat 425+
Bench 365
Dead 545

You will smash your current bench and squat records. DL seems appropriate.
 
artificialaspirations said:
what does he 295x4/2 mean? 2 forced reps or 2 sets? with 4 and 2 reps respectively?

You need to update your goals.

Squat 425+
Bench 365
Dead 545

You will smash your current bench and squat records. DL seems appropriate.
Click to expand...


Even if im going all natural?? (just creatine and food)

i wanna get my goals in my signature BEFORE i start my cycle
 
Oh and 295x4/2 means 4 on my own, 2 forced reps

Week 1 Day 2 - Back, Calves
Deadlift:
135x5
185x5
245x5
315x5
385x5

Pendlay Row:
115x6
135x6
155x6
175x6
195x6
155x8

Pullups:
10
5lb x 6
5lb x 4

Lat Pulldown Behind Neck:
60x8
80x8
100x8
120x8
150x6/2
120x10
120x8/2

Seated Cable Row:
80x8
100x8
120x8
140x6/2
110x7/1

Hyperextension:
25lb x 15
25lb x 15

Standing Calf Raise:
200x12
200x12
200x12

Seated Calf Raise:
60x30/5/5/5/5 <----Rest paused. Did 30, rested, did 5, repeat till 50 reps.


Good workout. Got a pump in my back that I usually never get. Did deadlifts with chalk no straps, I like the chalk a lot.

BTW i dont know if this is setting myself up for overtraining but let me know what you guys think. Im doing this routine with a buddy. We are gonna take a 1 week break after 8 weeks of this routine. Then repeat for another 8 weeks, take a week off and if we liked it repeat, if not do the 5x5 with our new weights.
 
Honestly i would drop the behind neck lat pulldown or @ least don't do forced reps on those, it's asking for a rotator cuff injury.

As for the volume i think it's a bit too much if you are off cycle.
 
SaiBoT said:
Honestly i would drop the behind neck lat pulldown or @ least don't do forced reps on those, it's asking for a rotator cuff injury.

As for the volume i think it's a bit too much if you are off cycle.
Click to expand...

Ok, I might drop one exercise per muscle group then, and add it ON cycle. Which are better, lat pulldowns or seated cable row? I hate machines lol....
 
the.gladiator1987 said:
Ok, I might drop one exercise per muscle group then, and add it ON cycle. Which are better, lat pulldowns or seated cable row? I hate machines lol....
Click to expand...

Lat pulldowns for sure, gotta work that width, deads and bb rows are taking care of the thickness.
 
SaiBoT said:
Lat pulldowns for sure, gotta work that width, deads and bb rows are taking care of the thickness.
Click to expand...


Thats what I was thinking, I really feel the isolation in the lats too. Thanks brotha! Also i cut off an exercise for each day

chest - machine press
back - cable rows
shoulders - upright row
legs - leg extensions
arms - OH db extension
 
the.gladiator1987 said:
Even if im going all natural?? (just creatine and food)

i wanna get my goals in my signature BEFORE i start my cycle
Click to expand...

ok sorry I didn't make that connection. they are reasonable then. I didn't want you short changing that cycle.

AND...I must have missed something. I thought you were starting end of october and now you pushed it to February? Also what happened to your second compound?
 
artificialaspirations said:
ok sorry I didn't make that connection. they are reasonable then. I didn't want you short changing that cycle.

AND...I must have missed something. I thought you were starting end of october and now you pushed it to February? Also what happened to your second compound?
Click to expand...


Lol that would be sick all natty tho! I was gonna start at end october but my financial aid (haha) keeps fuckin with me so its gonna be atleast another month. And for ym 2nd compound im either running deca or masteron
 
Week 1 Day 3 - Shoulders

Reverse Pec Dec:
80x8
100x8
120x8
90x10

Standing BB Military behind neck:
115x8
135x8
155x8
115x10

DB Military:
50x6
60x6
70x6
85x5/1
50x8

Butterflies:
20x10
30x10
35x10
15x12 <---bent over more parallel to the ground to hit more of backpart of shouders

BB Shrugs:
225x8
275x8
315x8
315x8

DB Shrugs:
80x10
85x10
60x12

Upright Rows:
90x8
100x8
100x8

Easy workout. Feel like doing more haha. But I feel good! I do reverse pec dec first to hit back part of shoulders. Thats mym main priority for shoulders. I do standing bb military behind the neck as well. gotta get some good sleep for tomorrows legs, its killer!
 
Last edited:
Week 1 Day 4 - Legs

Squat
135x8
185x6
225x6
275x6
320x6 PR
320x6/0 PR
225x8
205x10
155x20

Leg Press
270x8
360x8
450x8
540x8
630x7/1 PR
450x10
360x12

DB Lunges
35x8
45x8
55x8 PR
30x10

GHR
0x8
0x8
0x8

Lying Leg Curl
40x8
60x8
90x8
110x8 PR
100x7/1
80x10
90x10/0

Good workout, squats went up 5lbs from last week and for the second set i got just as many reps as the first set? Whatever haha works for me. My whole legs are sore from this workout.

1) For DB Lunges is it ok to step a little farther out than normal? I feel it more in my ass/hamstring area and my quads were killing me after the squats/leg presses so jus wondering if its ok to do that.
 
Week 1 Day 5 - Arms

BB Curl
65x6
80x6
95x6
105x6/0 PR
65x8

Dips
BW+45lbs x 8
BW+80lbs x 8
BW+115lbs x 8
BW+135lbs x 6/2 PR
BW+45lbs x 10

Preacher curl
35x10
65x10
85x10
95x9/1 PR
65x12

CGBP
95x6
115x6
155x6
205x5/1 PR
135x8

Incline DB Curl
20x8
30x8
40x8
40x6/2 PR
25x10
***Supersetted***
Skullcrushers
65x8
85x8
105x7 PR
105x6/2
85x6/4


Good day arms were blown up haha. I tried db inclining the 145's yesterday and i fucked up my shoulder, it wasnt too bad today tho. Anyway this is my first full week through this routine and im loving it. Im hoping i can continue this high volume for another 6-8 weeks before i take a 1 week break, then repeat, then start my cycle!
 
the.gladiator1987 said:
Week 1 Day 5 - Arms

BB Curl
65x6
80x6
95x6
105x6/0 PR
65x8

Dips
BW+45lbs x 8
BW+80lbs x 8
BW+115lbs x 8
BW+135lbs x 6/2 PR
BW+45lbs x 10

Preacher curl
35x10
65x10
85x10
95x9/1 PR
65x12

CGBP
95x6
115x6
155x6
205x5/1 PR
135x8

Incline DB Curl
20x8
30x8
40x8
40x6/2 PR
25x10
***Supersetted***
Skullcrushers
65x8
85x8
105x7 PR
105x6/2
85x6/4


Good day arms were blown up haha. I tried db inclining the 145's yesterday and i fucked up my shoulder, it wasnt too bad today tho. Anyway this is my first full week through this routine and im loving it. Im hoping i can continue this high volume for another 6-8 weeks before i take a 1 week break, then repeat, then start my cycle!
Click to expand...

damn thats alotta sets for bi's/tri's

you do any forearm work?
 
ExtraMile said:
damn thats alotta sets for bi's/tri's

you do any forearm work?
Click to expand...


I know brah its a lot, my arms are actually sore tho for once! I love this routine, it helps having a partner to do it with tho, and hes about the same strength. Im stronger on the first sets and he always beats me on the last sets, hes more of the endurance type.

I dont do direct forearm work, but im doing reverse curls next week for both preacher and incline db.
 
looks like a good routine man. I might change my workout around alittle and just have an arm day again. I used to love arm day when i did it awhile ago.

arent you startin your cycle soon?
 
the.gladiator1987 said:
I know brah its a lot, my arms are actually sore tho for once! I love this routine, it helps having a partner to do it with tho, and hes about the same strength. Im stronger on the first sets and he always beats me on the last sets, hes more of the endurance type.

I dont do direct forearm work, but im doing reverse curls next week for both preacher and incline db.
Click to expand...

That's not too much don't worry just kill that shit!
 
the.gladiator1987 said:
I know brah its a lot, my arms are actually sore tho for once! I love this routine, it helps having a partner to do it with tho, and hes about the same strength. Im stronger on the first sets and he always beats me on the last sets, hes more of the endurance type.

I dont do direct forearm work, but im doing reverse curls next week for both preacher and incline db.
Click to expand...

well if its workin for you then great :)

yeah i like reverse curls for forearms too pumps mine up instantly
 
Well I think your squat went up so much because you dropped the frequency back to once a week. You just did a serious strength cycle and now you are reaping the rewards of all your hard work. I am kind of inspired to start a more hypertrophy specific training regiment myself after reading your recent log posts. Good luck man. I think the volume will catch up to you after 3 or 4 weeks though training natural. What I would do is go heavy for three weeks and do one light week to let your body recover.
 
cy23 said:
Well I think your squat went up so much because you dropped the frequency back to once a week. You just did a serious strength cycle and now you are reaping the rewards of all your hard work. I am kind of inspired to start a more hypertrophy specific training regiment myself after reading your recent log posts. Good luck man. I think the volume will catch up to you after 3 or 4 weeks though training natural. What I would do is go heavy for three weeks and do one light week to let your body recover.
Click to expand...


Thanks for the words bro, im glad im on a 1x per week split. The 5x5 was aweseom but im already feeling fuller after 1 week.

I was planning on doing 4 weeks on, 1 week everything is 50%. So same sets/reps but half the weight. Repeat for 4 weeks, then do a max week and test my 1-3rm maxes. So thats 10 weeks, and if it went good, ill repeat that again before I start my cycle.
 
Sounds good. You know your body best. For me the fourth week I start to feel a little stale on high volume. You should blow up fast with all that new strength man. Good luck to you. How is your weight? should go up pretty fast I would think and once you start your cycle you should really blow up fast. I think it's great that you are cycling strength and mass splits. That always worked for me.
 
cy23 said:
Sounds good. You know your body best. For me the fourth week I start to feel a little stale on high volume. You should blow up fast with all that new strength man. Good luck to you. How is your weight? should go up pretty fast I would think and once you start your cycle you should really blow up fast. I think it's great that you are cycling strength and mass splits. That always worked for me.
Click to expand...


hanks bro, im still around 195. Its hard to keep eating the way i do every day. Some days i slack and thats what is keeping me from 200. I am feeling bigger though already. I kinda fucked up my shoulder trying to put up 145 on db incline lol. stupid i know thats the last time im doing that. I also like the idea of strength/mass splits. Seems to be working for me anyway
 
Week 2 Day 1 - Chest/Abs

Flat BB Bench Press:
135x6
185x6
225x6
285x5/1
275x2/4
225x8
225x8/0

DB Incline
55x8
70x8
85x8
110x7/1
95x8/0 PR
80x10
90x10/0 PR

Machine Press:
90x10
110x10
140x10
160x9/1
115x12 PR
***Supersetted***
Pushups:
20
10
11

Hanging Leg Raises:
 25 PR
18
15

OK workout. I strained my left bicep tendon that attatches at the shoulder when i tried to db incline 145 last week. Stupid so i think i have to go light on chest for the next 2 weeks. I could tell I was babying it this workout. I still got some PR's on db incline, i was careful onhow low i was going though. Couldnt even do incline flyes it hurt too much.
 
Week 2 Day 2 - Back/Calves

Deadlift:
135x5
185x5
245x5
325x5
395x4 PR
Pendlay Rows:
115x6
135x6
155x6
175x6
200x6 PR
155x8

Pullups:
0lb x 9
5lb x 5/5
5lb x 3

Lat Pulldown Behind neck:
70x8
90x8
110x8
130x8
150x7/1 PR
100x10
120x10/0

Hyper-extensions:
25lb x 15
25lb x 15
25lb x 15 PR

Standing Calf Raise:
210x12
210x12
210x12 PR

Sitting Calf Raise:
60x50
60x50 PR

Good workout but Im pissed I only got 4 on 395 Deadlift. I was using straps and they just kept slipping off every rep. My buddy was using chalk and he did them fine. I used chalk last week and i did 385 no problem. Im gonna use chalk next week but straps if I am maxing out. My pullups are horrible as well for a guy my size. Calves are pretty much cramping haha.
 
I notice my pullups get shitty for a while if I gain weight. After a while they will be back up there.
 
Week 2 Day 3 - Shoulders

Reverse Pec Dec:
80x8
100x8
125x6/2 PR
95x10
Standing BB Military behind neck:
115x8
135x8
160x8 PR
 115x10

DB Military:
50x6
60x6
75x6
85x6/0 PR
50x8

Bent over side laterals:
15x10
20x10
25x10 PR
17.5x12

BB Shrugs:
225x8
275x8
315x22 PR
225x30 PR

DB Shrugs:
80x10
90x10 PR
65x12

Good workout, BB Military felt strong even with my messed up shoulder. The only pain I have with this whole shoulder thing is flat BB Bench. So I will go light on that for a couple weeks and see if that helps.

1) For BB Shrugs, is it better to do higher weight/lower reps or opposite? I did 315x22 kinda rest paused. Jus wanted to see if i could get my traps burning and it did. I have never isolated traps before so i dont know what works.

Leg day tmr!!
 
I get better results doing high reps for traps for some reason. I get heavy trap work from deads.
 
Week 2 Day 4 - Legs

Squat
135x8
185x6
225x6
275x6
325x5/1 PR
325x4/2 PR
225x8
205x10
155x20

Leg Press
270x8
360x8
450x8
540x8

DB Lunges
n/a

GHR
n/a

Lying Leg Curl
40x8
60x8
90x8
120x6/2 PR
110x7/1
80x10
100x10/0


horrible leg day, I was moving a house from 7am till 4 PM, so i was burnt. Barely ate today too. I did get more weight on squat but less reps. And im just beat. I dont wanna overtrain and I still did 20 sets of legs so its not too bad. IM gonna stay at 325 squat until i can get 6 solid ones on my own.

Im also gonna take out BB Flat Bench because its the only exercise that hurts my shoulder. Ill stick with DB Incline, Machine press and pushups.
 
Fatboy1984 said:
nice man. Still killin it i see. Hope that shoulder gets better. I hate stupid injuries like that.
Click to expand...


Thanks bro. Is gay my shoulder doesnt hurt at all until i do flat bb press so hopefully skipping out on that while doing everything else will still let it heal.

Obsessed - no prob for the routine. im takin a break every 4 weeks so i dont overtrain.
 
Week 2 Day 5 - Arms

BB Curl:
65x6
80x6
95x6
110x6 PR
65x8

Dips:
45x8
80x8
115x8
135x6/0
45x10

Preacher Curls:
35x10
65x10
85x10
105x5 PR
65x12

CGBP:
115x6
135x6
----------Stopped here on CGBP because of shoulder-----------

Incline DB Curls:
20x8
30x8
40x8
40x7/0 PR
25x10
***Supersetted***
Skullcrushers:
65x8
85x8
95x8
105x8/0 PR
65x10

Good workout. Didnt have my partner so no forced reps. BB Curl went up, Dips stayed the same. Preacher curls went up in weight but not reps so idk if it s PR or not but im sticking to that weight until I can get 8. Incline curl went up 1 rep as well, idk if my skullcrushers count because i didnt do my last sets of CGBP but who cares.

had to stop on CGBP because of shoulder. NO bb bench/cgbp for me for a while. Sticking to db's, hammer strength machines and pushups. Dips and skullcrushers dont even bother the shoulder a bit so ill do those for tris still.
 
oso0960 said:
Hey man how's the routine going so far. I'm seeing some PRs!
Click to expand...


eh its OK, PR's are basically just PR's for lifts ive never done before or ones i didnt know my weights at so i just put PR.

My shoulder is hurting, the bicep tendon that connects at the shoulder, so NO pressing movement for me at all. I have to take chest day off for 3-4 weeks because i need it to be healed. SUCKS!
 
the.gladiator1987 said:
eh its OK, PR's are basically just PR's for lifts ive never done before or ones i didnt know my weights at so i just put PR.

My shoulder is hurting, the bicep tendon that connects at the shoulder, so NO pressing movement for me at all. I have to take chest day off for 3-4 weeks because i need it to be healed. SUCKS!
Click to expand...

Damn bro sorry to hear that. At least you can catchup a little on your legs and back since most people start pressing before anything else.
 
True! Thanks for sayin that i havent thought of it like that, i jus dont want my bench numbers to decline. I guess ill get them back anyway once i start training it again.

Oh and behind the neck bb military doesnt hurt, but when i do it in front to where it touches my chest it does. So is it cool to do behind the neck still? I dont want to skip out on shoulders
 
Week 3 Day 2 - Back/Calves

 Deadlift:
135x5
185x5
245x5
335x5
395x5 PR

Pendlay Rows:
115x6
135x6
155x6
185x6
205x6 PR
155x8

Pullups:
0x10 PR
5lbx5/3
5lbx4 PR

Behind neck Lat pulldown:
70x8
90x8
110x8
130x8
155x7/1 PR
100x10
130x10/0 PR - shitty, i forced the last reps by mself using bad form because i didnt have a partner on this set.

Hyperextensions:
27.5lbs x 15 PR
27.5lbs x 15 PR
27.5lbs x 13 PR

Standing Calf raises:
220x15 PR
220x15 PR
220x15 PR

Used chalk for deadlifts, easy as fuck! Heres the vid
YouTube - Deadlift 395x5 EASY

Also a video of my bb rows, just wanna know if this is too much cheating.
YouTube - BB Pendlay Rows 205x6

Skipped sitting calf raises, might do them sometime this week to make up for it. Other then that good workout! Its the 1 day I have absolutely no pain in my shoulder, except for leg day. Im really pissed about it but ill let it rest and catch up when its healed! Also heres some update pics of me. Not much improvement but whatever

http://i14.photobucket.com/albums/a316/hehateme00000/Photo_101809_003.jpg
http://i14.photobucket.com/albums/a316/hehateme00000/Photo_102009_002.jpg
http://i14.photobucket.com/albums/a316/hehateme00000/Photo_101909_008.jpg
http://i14.photobucket.com/albums/a316/hehateme00000/Photo_101909_006.jpg
 
Week 3 Day 3 - Shoulders

 Reverse Pec Dec:
80x8
100x8
125x6/0
95x10

Standing BB Military behind neck:
115x8
140x8
165x8 PR
115x8

DB Military:
50x6
60x6
75x6
90x6/0 PR
55x8

Bent over butterflies:
15x10
20x10
25x10
17.5x12

BB Shrugs:
225x8
275x8
315x23 PR
225x30 PR

DB Shrugs:
80x10
95x10 PR
65x12

Ok workout. I set PR's on standing military and db military which are the only 2 i care about.

1) Im confused on what to do for shrugs. Heavy weight low reps, low weight high reps, or heavy reps and high reps w/ rest pause style?

2) My shoulder doesn't hurt when i do all these shoulder movements. I did a couple dips(no weight) and it started bothering me. Is this normal for my shoulder not to hurt even though it hurts when i do bench and any pressing movement?

3) Check post #190 to see my deadlifts and bb rows and critique please! :)
 
the.gladiator1987 said:
1) Im confused on what to do for shrugs. Heavy weight low reps, low weight high reps, or heavy reps and high reps w/ rest pause style?

2) My shoulder doesn't hurt when i do all these shoulder movements. I did a couple dips(no weight) and it started bothering me. Is this normal for my shoulder not to hurt even though it hurts when i do bench and any pressing movement?

3) Check post #190 to see my deadlifts and bb rows and critique please! :)
Click to expand...

1) Check this out: http://www.elitefitness.com/forum/w...x-so-here-k-up-now-375215-32.html#post4712284 I love power shrugs vs normal shrugs. Only thing is that they will drain you faster than normal shrugs.

2) Most people have issues with dips and shoulder pain. You don't HAVE to dip since there are exercises that can take it's place like CGBP. Although from personal experience I've found that this stretch cleared my shoulder issues when dipping: YouTube - Shoulder Stretch - Kinetic Health So it may work for you.

3) Nice! Form looks good, and no, i don't think that's too much cheating on rows.
 
oso0960 said:
1) Check this out: http://www.elitefitness.com/forum/w...x-so-here-k-up-now-375215-32.html#post4712284 I love power shrugs vs normal shrugs. Only thing is that they will drain you faster than normal shrugs.

2) Most people have issues with dips and shoulder pain. You don't HAVE to dip since there are exercises that can take it's place like CGBP. Although from personal experience I've found that this stretch cleared my shoulder issues when dipping: YouTube - Shoulder Stretch - Kinetic Health So it may work for you.

3) Nice! Form looks good, and no, i don't think that's too much cheating on rows.
Click to expand...


Thanks for the response bro.:artist:

Ive always heard of power shrugs. I will do those! Also the pain in my shoulder also hurts when i do CGBP. IM jus gonna take those out and go light on chest with db's for a month and see if it helps, if not then fuck it im jus gonna lift through the pain.

And im glad my form looks good, not the best quality but definetly an improvement since 2 months ago(315x5 maybe?)
 
Week 3 Day 4 - Legs

 Squats:
185x6
2235x6
275x6
325x5/1
225x8
205x10
155x20

Leg Presses:
270x8
360x8
450x8
540x8
640x7/0 PR
450x10
360x12

DB Lunges:
40x8
50x8
60x8 PR
30x10

GHR's:
0x8
0x8
0x8

Lying Leg Curl:
50x8
70x8
100x8
120x6/0
100x10


1) My legs are so fuckin sore from this workout. My squats seem to have stalled though. What can i do to get them to go up again? 5x5 would be too tough if i did all the other shit with it (leg press, lunges, etc)

2) For GHR's do you just do them until you can go down and up without having to push yourself up?
 
Week 3 Day 5 - Arms

BB Curl:
65x6
80x6
95x6
115x6 PR
70x8

Dips:
BW + 45lbs x 8
BW + 80lbs x 8
BW + 110lbs x 8
BW + 135lbs x 8 PR
BW + 55lbs x 10

Preacher Curls:
55x10
70x10
85x10
100x8/2 PR
65x12

Tricep extension:
110x6
110x6
120x6
130x2/2
100x8

Incline DB Curls:
20x8
30x8
40x8
40x8 <---would be a PR but i had a 10 minute break
Skullcrushers:
65x8
75x8
85x8
95x8

Good workout.
 
I wouldnt worry about your squat so much right now. You can't always keep getting stronger and you are off cycle anyway. I would just keep doing what your doing and it should make another jump pretty soon here. My legs thrive on a good amount of volume and get bigger fast but when I do strength specific training for them they don't grow for shit.
 
cy23 said:
I wouldnt worry about your squat so much right now. You can't always keep getting stronger and you are off cycle anyway. I would just keep doing what your doing and it should make another jump pretty soon here. My legs thrive on a good amount of volume and get bigger fast but when I do strength specific training for them they don't grow for shit.
Click to expand...


Ok i think i got it. So I think im plateauing but really im not, so if i just keep up the training and keep doing 325x5 eventually ill be able to do 325x6? Lol i know such a basic question
 
Sometimes you just stall. It's not a big deal. You could de load your squat if you wanted but sometimes it just takes a few weeks to get through it. I gain all my strength at once pretty much. Like it shoots up for three weeks and then stalls for a month, then shoots up again. It's just the way my body works. You can't get stronger every day man. Unless your on cycle maybe but I know you aren't yet. Just eat and sleep a bit more and let your body do its thing
 
cy23 said:
Sometimes you just stall. It's not a big deal. You could de load your squat if you wanted but sometimes it just takes a few weeks to get through it. I gain all my strength at once pretty much. Like it shoots up for three weeks and then stalls for a month, then shoots up again. It's just the way my body works. You can't get stronger every day man. Unless your on cycle maybe but I know you aren't yet. Just eat and sleep a bit more and let your body do its thing
Click to expand...


Gotcha im just so used to getting stronger lol. Cant wait to cycle again, test/anadrol/masteron. Im not starting until i can squat 405 and deadlift 525. Which is just around the corner. I might start a 5x5 again until i get to those lifts and then when i start the cycle ill do the routine im doing now and jus go for size. Then after that its all about eating to keep the size and 5x5 to keep the strength. Then Ill try your HIT training and maybe DC training. Long road ahead of me :)

Also gotta remember that diet and sleep are 2 important factors that I often overlook. Gonna go to sleep now that i thought of it!
 
Week 4 Day 1 - chest
n/a didnt do much because of my shoulder

Week 4 Day 2 - Back

Deadlift:
135x3
225x1
315x1
495x1 PR

shitty form, I know. i just wanted to pull up 5 plates. Ive been Off since June and start my 2nd cycle in January, cant wait. My goal is to be able to pull this up with better form.

YouTube - Deadlift 495

Almost to the 500lb club! I just forgot to put the 2.5's on!
mad2%5B1%5D.gif
 
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