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the.gladiator1987's 12 week 5x5 log

Try not to be to much og a big mouth bastard bro. Your looking kind of small if thats you in your avi. :biggrin:

Lol I agree I am pretty small at 6 foot 190. But gladiator doesn't know where I live so I can saty safe, plus if he finds me I can run pretty damn fast:D

Gladiator: Dude I want to see that on video, that would be one of the best youtube videos ever. You get on the bench and bring down 405, put it up, and then jump up and rush over to the nearest curl warrior and literally knock his ass straight out the gym. Pure awesomeness!!!:chomp:
 
Lol I agree I am pretty small at 6 foot 190. But gladiator doesn't know where I live so I can saty safe, plus if he finds me I can run pretty damn fast:D

Gladiator: Dude I want to see that on video, that would be one of the best youtube videos ever. You get on the bench and bring down 405, put it up, and then jump up and rush over to the nearest curl warrior and literally knock his ass straight out the gym. Pure awesomeness!!!:chomp:


4.7 40 yd dash, u sure ur faster? :evil:

lol I seriously will, or at least bump into him and knock him over and say it was an accident.. I cant get fired lol
 
4.7 40 yd dash, u sure ur faster? :evil:

lol I seriously will, or at least bump into him and knock him over and say it was an accident.. I cant get fired lol

I haven't tested my 40 in a while, but when I wasn't working out sophomore year I tested it and I ran a 5.0. That was when my mile time was 6:45, and couple months ago I ran a 5:14 mile and am much stronger and faster:evil:
 
5:14 mile is pretty fast fastest I ever ran was a 6:30 and i was done at the end lol. Im more of a wuick guy not endurance, but I know ur training for the rangers so props to you youll need that good time.

Day 57 - Shoulders

Push Press:
155x8
185x6
205x6
225x6
245x6 PR

DB Military:
50x8
60x8
75x8
95x5

DB Front/Side raises:
30x8 / 15x8
40x8 / 20x8
50x8 / 25x8 PR

DB Reverse flyes:
20x8
25x8
30x6 PR <-- got 8 but they were shitty reps

Calves Standing: <---5 sec hold at top, 5 sec to go down to full stretch position
170x10
180x10
190x10 PR
 
goddamn Glad, I didn't realize how strong you got at pressing lol, 245x6 push press is impressive. Can you nail 225 with a standing press?
 
goddamn Glad, I didn't realize how strong you got at pressing lol, 245x6 push press is impressive. Can you nail 225 with a standing press?


Thanks brotha, its funny because in HS my shoulders were pathetic I never trained them, then one day I saw myself in the mirror and was like damn im fuckin pathetic I had a big lower chest, no upper chest, droopy shoulders but kinda big biceps with no triceps. Just pathetic haha

I can do 185x6 behind the neck just normal standing bb military, maybe ill try 225 next time but Ill do it to my chest not behind the neck.

Also the push press was really heavy not gonna lie, and it felt like i had to squat down a little lower than the other sets but I think it still counts. Im not sure, ill have to vid my next workout
 
OK fuck i keep trying to find the perfect routine for football because im OCD about that shit. I got tons of excel pages about everything and I keep updating it 3x a day lol. I always try to plan it and then something changes. but basically I found that an upper/lower split is gonna be what I do. heres basically my routine for the offseason. My goals from January to May are:

1) STRENGTH
2) flexibility
3) sprinting technique
4) general conditioning

Workout routine:

Sunday - Upper #1
Deadlift 5,5,5,5,5
Bench 6,6,6,4,2
BB Row 6,6,6,6
DB Military 8,8,6,6
***stretch

Monday - Lower #1
Hang Clean 6,4,4,2
Squat 6,6,6,4,2
BB Lunges 8,8,8,8
GHR's 10,10,8,8
Calves misc.
Abs misc.
***stretch

Tuesday - Light plyos / sprint work / ***stretch

Wednesday - Upper #2
Snatch grip deadlift 8,8,6,6
Push press 6,6,6,4,4
Incline DB 10,10,8,8,6
Pullups F,F,F,F
***stretch

Thursday - Lower #2
Power clean 6,6,4,2
Box squats 8,8,6,4,4
Step ups 10,10,10
SLDL 10,10,8,8
Calves misc
Abs misc
***stretch

Friday - OFF
Saturday - OFF
 
Thanks brotha, its funny because in HS my shoulders were pathetic I never trained them, then one day I saw myself in the mirror and was like damn im fuckin pathetic I had a big lower chest, no upper chest, droopy shoulders but kinda big biceps with no triceps. Just pathetic haha

I can do 185x6 behind the neck just normal standing bb military, maybe ill try 225 next time but Ill do it to my chest not behind the neck.

Also the push press was really heavy not gonna lie, and it felt like i had to squat down a little lower than the other sets but I think it still counts. Im not sure, ill have to vid my next workout

lol you were a stereotypical frat guy. I've always found BTN hard as hell compared to front. Fuck that, I'd say all that matters on a push press is that you get it to lockout no matter how far you gotta dip down.
 
lol you were a stereotypical frat guy. I've always found BTN hard as hell compared to front. Fuck that, I'd say all that matters on a push press is that you get it to lockout no matter how far you gotta dip down.


haha for sure I was! I remember thinking i was big in HS, I saw an old buddy of mie from HS (havent seen him in 3 years) and he was saying WTF ur fuckin huge, and i realized how small i used to be....fuckk

I like BTN because i dont have any shoulder problems and I feel more shoulders. ill video my next workout
 
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