the.gladiator1987's 12 week 5x5 log

[the.gladiator1987]

Day 47 - Back

Deadlift:
135x8
225x5
315x5
365x5
435x5 (straps) PR

Pullups:
0x10 PR
0x6
0x4

BB Rows:
135x5
155x5
155x5
155x5 PR

Lat Pulldown:
110x5
120x5
120x5
130x5 PR

DB Rows:
55x5
75x5
75x5
75x5 PR

Good workout. I dropped the weight because I am now gonna train for explosiveness. Thats what its all about for me now in 2010 So im focusing on quality, explosive reps. Leaving my ego out the gym for once...uhh its hard. lol but I feel good about it. The deadlifts felt good too. It was slipping but well see what happens when I use chalk next time, straps always start slipping after the 3rd rep

 

[the.gladiator1987]

Quick update on goals as well. Definetly making this year all about flexibility, athletic stuff, and looking ripped. I can always get bigger (food, test and anadrol )

Goals for 2010:
Increase 40 yard dash by .1-.2 seconds (At 4.8 right now)

Increase endurance (Not long endurance, more like shuttle run and gassers endurance for football)

Increase explosive strength

Increase vertical by 5 inches (At around 26 inches right now)

Bigger calves (15 inches, goal is 16 inches)

Better hip mobility

Better wrist flexibility (for hang cleans and front squats)

Better overall flexibility

Stronger grip

Single digit bf %

 

[oso0960]

good work bro. You are switching your workout to explosiveness on your cycle? Btw with all your goals, check out the tennis ball for deep tissue massaging. I just found out how to use it on my hamstrings and triceps as well as the hips, calves and quads. I bet you'll be able to squat deeper as well

 

[the.gladiator1987]

good work bro. You are switching your workout to explosiveness on your cycle? Btw with all your goals, check out the tennis ball for deep tissue massaging. I just found out how to use it on my hamstrings and triceps as well as the hips, calves and quads. I bet you'll be able to squat deeper as well

Thanks man. Yea Im switching it up now i dont care about my size or strength really anymore. 17.25" arms and 365x3 squat are good enough for me lol

Damn! I have hella tennis balls! where did u find ur info? I could just google it lol

 

[oso0960]

haha nice man. I've heard jump shrugs are a very easy exercise to learn and have awesome carry over to functional power.

Which info? lol. I bought a foam roller and rolled out a lot of knots in my muscles but recently found out the tennis ball gets in deeper. I just played around with it..I actually found a link to some..I didn't even know of some of these:

Tennis Ball Part 1: A Tool You Never Knew You Had

I noticed they don't have hamstrings in there...Basically sit down on the ground as if you were about to try and touch your toes. Put a tennis ball under your hamstring and stretch forward. move it around and find the place that hurts the most and hold it there for like 30 seconds or something.

I didn't read the site but I find if I just keep tension on a trigger point for time (like 30 seconds) its much better than just rolling over it. The places that hurt the most are the places you need it the most

BTW, the part about the erectors, fuck the sock idea lol.

 

[the.gladiator1987]

nice. tennis ball therapy i like it! Im doing legs today. I kinda want to max at 405 but maybe I will just start doing my power routine, less weight but more explosively. I will be doing back squats, front squats to try them out, and maybe find my max strength at the OLY lifts like Power cleans, hang cleans, front squats, OH squats, snatches, push press, clean and herks

 

[Tblock1]

Day 47 - Back

Deadlift:
135x8
225x5
315x5
365x5
435x5 (straps) PR

Pullups:
0x10 PR
0x6
0x4

BB Rows:
135x5
155x5
155x5
155x5 PR

Lat Pulldown:
110x5
120x5
120x5
130x5 PR

DB Rows:
55x5
75x5
75x5
75x5 PR

Good workout. I dropped the weight because I am now gonna train for explosiveness. Thats what its all about for me now in 2010 So im focusing on quality, explosive reps. Leaving my ego out the gym for once...uhh its hard. lol but I feel good about it. The deadlifts felt good too. It was slipping but well see what happens when I use chalk next time, straps always start slipping after the 3rd rep

Wait are the pullups, barbell rows, lat pulldowns, and db rows actually pr's?

 

[the.gladiator1987]

this is a really good log mate

your progress is very inspiring. I'm an 87 kid aswell, not in quite as good shape as u, and man are you in shape bro....... but i'm getting there.
currently 212lbs at about 15% and got 5 weeks approx left of my cutting cycle, i believe this is your second cycle also?
keep up the hard work man and any tips on cutting would be sweet. or you could just mail me your abs?? LOL

Thank you!

Yes second cycle for me. I have always been skinny(95lbs freshman year hs). I might look inshape but I cant run that long before barely passing out. lol

Ive never had to cut but I would keep carbs low, none after 6pm, drink tons of water, am fasted cardio, heavy training with short rests between sets. Im sure theres more things you could do. Honestly I would try to get around 10% bf and bulk from there.

 

[the.gladiator1987]

Wait are the pullups, barbell rows, lat pulldowns, and db rows actually pr's?

No i do more but i had to drop the weight so i could focus on explosiveness

 

[the.gladiator1987]

Day 48 - OLY Lifts

Nothing spectacular. Just worked on my form for Power clean, hang clean, snatches and OH squat.

HOLY SHIT!!!!! Fuckin hard bors. I have the worst flexibility. I could not stay on my heels with an OH squat of 95lbs without a partner behind me holding my back so I wouldnt fall. My form was shitty except for hang cleans becausei used to do those. Snatches were ok for me to do to until i had to squat with it above my head LOL

hard shit, but Ill be working on this all year long. Also stretched at the end.