the.gladiator1987's 12 week 5x5 log

[artificialaspirations]

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.

 

[the.gladiator1987]

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.

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?

 

[the.gladiator1987]

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


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

 

[artificialaspirations]

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?

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.

 

[SaiBoT]

Good job G. And great advices from the bros all over the thread!

 

[Fatboy1984]

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?

 

[the.gladiator1987]

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.

Cool ill add those on my back day, thanks

 

[the.gladiator1987]

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?

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

 

[the.gladiator1987]

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!

 

[artificialaspirations]

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.