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the.gladiator1987's 12 week 5x5 log

 
the.gladiator1987 said:
here are some update pics and my videos of 405x2 squat and 435x5 deadlift

http://i14.photobucket.com/albums/a316/hehateme00000/valentinesday2010.jpg
http://i14.photobucket.com/albums/a316/hehateme00000/valentinesday2010a.jpg
http://i14.photobucket.com/albums/a316/hehateme00000/valentinesday2010a3.jpg
http://i14.photobucket.com/albums/a316/hehateme00000/valentinesday2010a4.jpg
http://i14.photobucket.com/albums/a316/hehateme00000/valentinesday2010a5.jpg
http://i14.photobucket.com/albums/a316/hehateme00000/valentinesday2010a6.jpg
http://i14.photobucket.com/albums/a316/hehateme00000/valentinesday2010a7.jpg

YouTube - 405x2 squat
YouTube - 425x5 deadlift
Click to expand...

The deadlift looked solid, back didn't look bad at all. But those squats looked above parallel, couldn't tell though cause the video wasn't too good. Nice work though:artist:
 
Week 2 workout#1 - Chest

Weight: 207 (8:30 pm)

Beginning thoughts: Still need a fucking routine but I end my cycle in 3 weeks so ill be on the 5x3 soon.

Workout:
Bench: 135x5, 225x5, 275x5, 320x7 PR
DB Incline: 60x8, 80x8, 100x8, 125x7 PR

Stretching: N/A

Running: N/A

Supplements: multi, fish oil, 1 dieselbolan, 3 beastdrol

How many hrs sleep night before: 6

***New PR on bench, went up 5lbs and an extra rep! Stoked! I dont wanna come off lol. Noticing more veins poppin out too.
 
W eek 2 workout#2 - Shoulders

Weight: 208 (8:45 pm)

Beginning thoughts: Back is still sore from deads, and legs were feeling tired so i jus decided to do some shoulders.

Workout:
Standing BTN Military 95x5, 135x5, 155x5, 185x3, 225x3 PR
DB Military: 60x6, 70x6, 85x6, 100x6 PR

Stretching: N/A
Running: N/A
Supplements: multi, fish oil, 1 dieselbolan, 3 beastdrol
How many hrs sleep night before: 7

***Another 2 PR's. did 225x3 BTN standing and strict. These seem to blow up my shoulders with size and strength so for the 5x3 ill be alternating these with push presses.
 
Them some solid lifts. I quickly skim through and yeah you got strong real fast. It makes me wish I starting lifting along time ago like extramiles age vs just starting a year ago at 24.
 
Jesse_01 said:
Them some solid lifts. I quickly skim through and yeah you got strong real fast. It makes me wish I starting lifting along time ago like extramiles age vs just starting a year ago at 24.
Click to expand...

yea thx bro i did get pretty strong haha, hey at least u started 23 is still young man! But extramile will be a beast
 
Week 2 workout#3 - Legs

Weight: 208 (9:45 pm)

Beginning thoughts: Felt ok, but not my best.

Workout:
Squat: 135x5, 225x5, 275x5, 315x5, 365x4
GHR: 0x8, 0x8, 0x6
BB Curl: 95x6, 115x6
Power cleans: 225x3, 225x3, 245x1

Stretching: N/A
Running: Plyo warmups, 1x100m, WR routes
Supplements: multi, fish oil, 1 dieselbolan, 3 beastdrol
How many hrs sleep night before: 7

***Squats were done deep so it felt heavier than usual, below parallel instead of parallel. Almost got 1 ghr on my own! Power cleans are getting more explosive. And the 1x100m i started 5th and ended 2nd lot of people were surprised.
 
Week 2 workout#4 - Back

Weight: 205 (8:45 pm)

Beginning thoughts: Fuckin tired! Especially after track but i did get 10 hrs of sleep.

Workout:
Pullups: 0x10, 0x10, 0x9, 0x8, PR total reps (37)
BB row: 185x3, 205x3, 225x6
Dead Hang from pullup bar: 0x30 sec, 25x30 sec, 45x30 sec

Stretching: N/A
Running: Plyo warmups, 2x20 yd, 2x30 yd, 2x40 yd, 3x165m
Supplements: multi, fish oil, 1 dieselbolan, 3 beastdrol
How many hrs sleep night before: 10

***Workout was short and easy, track was hard tho. Coach has us doing plyos right now which is bullshit but we have to do it. I have a track meet Saturday and Im running the 1x100m and 1x200m. Fuck! He said Id get a 11.9 on the 100m. Hopefully I dont get last place Fuck that lol.
 
ExtraMile said:
thanks bro, I have some pretty big goals for the future when Im like 20-30 :evil: I just wish I had genetics to put on muscle real fast and to be under 15% bf lol
Click to expand...

if u are an easy gainer .. u can get huge

start doing bulking and cutting fazes .. forget about doing both at the same time

u might already know this .. but yea
 
Sups guys. Had a track meet on Saturday, ran the 100m dash and got 5th lol. I guess I was beating everybody half way, then just gassed out and people passed me. Ill be working on that because theres no point for me to ever have to sprint more than 100m at a time. Football field is only 100 yards. My time was around a 12.1 and by the end I want a 11.8 or lower. i also ran in nike air force ones lol everyone else had track shoes with spikes.

Training has been random at the gym lately but some things I tried in the last week were

Bench: 385x0
BTN Standing military: 230x3 PR

Another PR on my military. When i went to bench i was drunk and it was 3:30 AM lol i just felt pumped for some reason. I couldnt do 385 tho. I got it off my chest but just couldnt finish the rep. Id say my max is 375. Hopefully when I come off it doesnt go down too much. I have a really good planned PCT and training program, and ill be upping my cals. I might also take sarms which is basically like steroids but they are good for you and non supressive so ill still recover. Problem is they are 200 dollars so well see. That will be my financial aid money going towards that LOL
 
lol @ benching drunk

damn bro thats a strong ass military! i bet really pushing your BTN press numbers are part of what has helped your bench get so high!
 
2-22-10

Weight: 207

Beginning thoughts: Hit some chest before track, thought track would be easy.

Workout:
Bench: 135x5, 225x5, 275x5, 315x5, 335x5 PR

Stretching: YES
Running: 12 - 15yd starts off blocks, 3 laps stride corners
Supplements: multi, fish oil, 1 dieselbolan, 3 beastdrol
How many hrs sleep night before: 8

*** PR on bench! Stoked. 315 went up like nothing. Im still going back tonight to hit back. Track was pretty hard but im definitely getting better at running. Im good at exploding off but I have shitty stamina lol damn cigarettes!
 
Damn dude, you must be the biggest guy on your track lol. Stop the smoking then! Think of all that money you'll be saving to buy your next future cycles :D.
 
yeah dude smokin isnt ballin and with those gay ass family guy sweaters you cant afford to do anythin else to bring your image even lower LOL
 
POST PICS UP Ive been out for a while where you at now PCT?
The sig pic looks like major progress with this cycle and the stats i have read have all shown good gains in strength
 
gear63 said:
POST PICS UP Ive been out for a while where you at now PCT?
The sig pic looks like major progress with this cycle and the stats i have read have all shown good gains in strength
Click to expand...


Go to page 41, its post #405. Has some of my pics on there.

I loved this cycle bro! Been eating a lot and good, keeping the 6 pack, and just becoming a beast. Im doing track right now and football is right around the corner so I will be more explosive and faster as well. Coaches said they thought I was fast for my size. i just ran the 100m dash at my first track meet, and got a 12.11. was wearing nike air force ones so Im sure i could have gotten 11 something with track cleats on. I finished 7th out of 13 people.

Strength wise has been crazy. I actually have not been doing deadlifts so they didnt go up much, but my bench/squat/bb military all skyrocketed. I went from 189 to 209 tops. Im sitting srounf 207 right now since I started running a lot.
 
2-25-10

Back
Weight:206lbs

Workout:
Deadlifts - 135x5, 225x3, 315x3, 385x3, 455x3
Pullups: 0lbs x 5, 25lbs x 3, 45lbs x 3 PR
DB Rows: 90x8, 100x8, 110x8 PR

Stretching: YES
Running: Plyo warmups, 6 starts off blocks, 6x200m
Supplements: multi, fishoil, 1 dieselbolan, 3 beastdrol


***Good workout. Deads felt good. They didnt really go up that much cuz I didnt do them this cycle, idk why lol. I love them. I have a track meet saturday. My time last week for the 100m dash was 12.11, this week im breaking into the 11's. Im taking tmr off to rest, then hitting shoulders after track on saturday night, legs on sunday, and starting my 5 day split on monday with chest

chest
back
shoulders
legs
arms

Doing this until my strength starts to maintain, then starting the 5x3. Doing that for as long as I can keep it up then might do another football cycle :) :) :)
 
2-28-10

Workout:
Bench: 135x5, 225x3 245x3, 295x3, 335x4
DB Incline: 70x8, 85x8, 100x8, 1225x8 PR
Stretching: YES
Running: n/a
Supps: Post cycle supps

***First day of steroids! Already down 1lb lol. I know its water. I think ill look more ripped in about 4 weeks. I still feel like im on and the ladies are still pleased :) My 335 bench went from 5 reps to 4 reps but as long as I stay above 3 ill be happy. I want to start the 5x3 with these goals

bench - 335x3
squat - 385x3
deadlift - 455x3
power clean - 225x3
bb military - 215x3

Then my Summer goals before I start a football cycle will be

bench - 365x3
squat - 415x3
deadlift - 485x3
power clean - 245x3
bb military - 245x3
 
the.gladiator1987 said:
2-28-10

Workout:
Bench: 135x5, 225x3 245x3, 295x3, 335x4
DB Incline: 70x8, 85x8, 100x8, 1225x8 PR
Stretching: YES
Running: n/a
Supps: Post cycle supps

***First day of steroids! Already down 1lb lol. I know its water. I think ill look more ripped in about 4 weeks. I still feel like im on and the ladies are still pleased :) My 335 bench went from 5 reps to 4 reps but as long as I stay above 3 ill be happy. I want to start the 5x3 with these goals

bench - 335x3
squat - 385x3
deadlift - 455x3
power clean - 225x3
bb military - 215x3

Then my Summer goals before I start a football cycle will be

bench - 365x3
squat - 415x3
deadlift - 485x3
power clean - 245x3
bb military - 245x3
Click to expand...

Where did you get the 1225 lbs dbs for incline press?:D Damn a 245x3 bb military will be damn strong... Are you ever going to take a video of that? I'm curious what your form looks like.
 
Tblock1 said:
Where did you get the 1225 lbs dbs for incline press?:D Damn a 245x3 bb military will be damn strong... Are you ever going to take a video of that? I'm curious what your form looks like.
Click to expand...

haha my bad 125x8. Wanted to try 130 but the 8th rep was failure. 245x3 BTN is my goal. Ill take a video of all my lifts this week. im gonna test my 225xF on bench this week, then my 1rm next week, and also all my other lifts this week
 
the.gladiator1987 said:
I think ill look more ripped in about 4 weeks.
Click to expand...

fuck you and your abs and low BF your a lucky guy bro to stay like that the whole time...

the.gladiator1987 said:
and the ladies are still pleased :)
Click to expand...

your lucky with that too over here the only thing brit girls are bothered about is abs... literalls, and arms too but I dont have abs because Im too fat and my arms have been hard to grow since I started training so Im fucked lol, I get more compliments of other guys not in a homo way but more like admiration that i do from girls and I have an extra 40lbs on the average kid my height/age at school

Iv been told by girls at school that Im getting too big for it to look nice anymore aswell lol :confused:
 
ExtraMile said:
fuck you and your abs and low BF your a lucky guy bro to stay like that the whole time...



your lucky with that too over here the only thing brit girls are bothered about is abs... literalls, and arms too but I dont have abs because Im too fat and my arms have been hard to grow since I started training so Im fucked lol, I get more compliments of other guys not in a homo way but more like admiration that i do from girls and I have an extra 40lbs on the average kid my height/age at school

Iv been told by girls at school that Im getting too big for it to look nice anymore aswell lol :confused:
Click to expand...

The trick to girls is all how you carry yourself. When I was sitting fatter that I am now. All I did was walk into places with confidence like you owned the place. You can have the greatest body in the world, but with out confidence your nothing.
 
ExtraMile said:
fuck you and your abs and low BF your a lucky guy bro to stay like that the whole time...



your lucky with that too over here the only thing brit girls are bothered about is abs... literalls, and arms too but I dont have abs because Im too fat and my arms have been hard to grow since I started training so Im fucked lol, I get more compliments of other guys not in a homo way but more like admiration that i do from girls and I have an extra 40lbs on the average kid my height/age at school

Iv been told by girls at school that Im getting too big for it to look nice anymore aswell lol :confused:
Click to expand...

At some point you should consider cutting, not a huge cut just a mild one. If you lost 10 pounds of fat you would begin seeing some abs for sure and get more of a ripped look.

Glad: 245x3 btn military would be extremely strong. I'm curious because I have never tried btn military, is it harder or easier than in front military press?
 
I know for me personally BTN military is hard for me because I have tweaked my shoulders a few times. So the flex ability isn't there.
 
Tblock1 said:
At some point you should consider cutting, not a huge cut just a mild one. If you lost 10 pounds of fat you would begin seeing some abs for sure and get more of a ripped look.

Glad: 245x3 btn military would be extremely strong. I'm curious because I have never tried btn military, is it harder or easier than in front military press?
Click to expand...

Yea EM , make some goals to get to strength wise then cut youll be happy

Tblock, not sure which is harder. I do BTN because it hits the back shoulders. When I do push press I do it in front. In the front is a bigger ROM but im not sure
 
You get those lil fuckers that are 130lbs soaking wet doing pull-ups like they are nothing. You want to walk over to them and slap them in the face with a 45lb plate.
 
the.gladiator1987 said:
haha yea I do. I feel like a fatass trying to pullup, im gonna train for pullup reps after football for the marines
Click to expand...

Are you actually going to go in the marines? Nice dude:) You'll have to enlist and be a regular old private though, then you could go for ocs(officer candidate school).
 
Tblock1 said:
Are you actually going to go in the marines? Nice dude:) You'll have to enlist and be a regular old private though, then you could go for ocs(officer candidate school).
Click to expand...


Yea I am, but I can go to OCS without going enlisted. You just need a bachelors. Since I will be a junior when I go to Sacramento State, Ill go to OCS for 6 weeks in the summer between junior and senior years, then go back for another 6 weeks after senior year, come back and graduate, and be a 2nd lieutenant.

I might do air force though if I am thinking career wise, because they seem to be a little more family oriented. Its definintely not as badass as Marines, but Im still researching.

If I were to do a PFT right now id get

max situps
12 pullups
horrible run

so my score would probably be 220 or something. Which isnt bad but I want a 300



--------------------------------------------------------------------------------------------

As far as workouts go, I went to the gym and did 1 exercise lol. BTN Military Press

225x3/1

I did 3 and then 1 with a little help. Once I do the 5x3 I am going to be doing push press instead of military, and when I stall Ill switch it up to BTN Military.
 
the.gladiator1987 said:
Yea I am, but I can go to OCS without going enlisted. You just need a bachelors. Since I will be a junior when I go to Sacramento State, Ill go to OCS for 6 weeks in the summer between junior and senior years, then go back for another 6 weeks after senior year, come back and graduate, and be a 2nd lieutenant.

I might do air force though if I am thinking career wise, because they seem to be a little more family oriented. Its definintely not as badass as Marines, but Im still researching.

If I were to do a PFT right now id get

max situps
12 pullups
horrible run

so my score would probably be 220 or something. Which isnt bad but I want a 300



--------------------------------------------------------------------------------------------

As far as workouts go, I went to the gym and did 1 exercise lol. BTN Military Press

225x3/1

I did 3 and then 1 with a little help. Once I do the 5x3 I am going to be doing push press instead of military, and when I stall Ill switch it up to BTN Military.
Click to expand...

Wow your military press is pretty ridiculously strong dude:eek2: 2 things though: are you sure you would get 100 situps in 2 minutes? I mean marine corps situps are easier than army because you can put your hands on your chest but still that's a good amoutn of situps for someone who does a lot of lifting. I can just never do them that fast...Also are those 12 pullups deadhand? Good luck with your decisions dude, I got till this saturday to decide whether I'm going to take my ROTC scholarship or go enlisted:(:)
 
Tblock1 said:
Wow your military press is pretty ridiculously strong dude:eek2: 2 things though: are you sure you would get 100 situps in 2 minutes? I mean marine corps situps are easier than army because you can put your hands on your chest but still that's a good amoutn of situps for someone who does a lot of lifting. I can just never do them that fast...Also are those 12 pullups deadhand? Good luck with your decisions dude, I got till this saturday to decide whether I'm going to take my ROTC scholarship or go enlisted:(:)
Click to expand...


thanks bro. I forgot to video it tho, I will next time lol.

1) Yea I am poositive I would get it. I dont know if you know this but I already went into Marine bootcamp for a month. I was a squad leader and I was in MCRD as en E-1. I got kicked out tho because I had to deal with some legal shit like go to court back where I was from, so they discharged me. It was just a general discharge not a dishonorable discharge. But when I did the PFT down there I got about 21 min 3 mile run, max situps, and 12 pullups.

2) 12 pullups i forget how they were done. Now that I am stronger i can do 12 with my palms facing away, and deadhang.

Dude you probably have done more research than me, but going to ROTC will probably benefit you more since you get paid double and youre a fuckin officer in the marine corps. Only 22,000 of those people in the world, pretty elite. Whatever you do I appreciate it, fighting for your conutry is the most honorable thing a man can do.

---------------------------------------------------------------------------------------------------

3-3-10

Bench: 135x10, 225x5, 275x1, 315x6
ATG Squat: 135x5, 225x5, 275x5, 315x5, 335x5, 365x3

I strained my hamstring in track, running the 100m dash, so squats were pretty heavy. I DID make sure i went down as far as I could go. The 3rd rep of 365 I feel like I cheated but it was still parallel. I hope my bench doesnt go down anymore.
 
the.gladiator1987 said:
thanks bro. I forgot to video it tho, I will next time lol.

1) Yea I am poositive I would get it. I dont know if you know this but I already went into Marine bootcamp for a month. I was a squad leader and I was in MCRD as en E-1. I got kicked out tho because I had to deal with some legal shit like go to court back where I was from, so they discharged me. It was just a general discharge not a dishonorable discharge. But when I did the PFT down there I got about 21 min 3 mile run, max situps, and 12 pullups.

2) 12 pullups i forget how they were done. Now that I am stronger i can do 12 with my palms facing away, and deadhang.

Dude you probably have done more research than me, but going to ROTC will probably benefit you more since you get paid double and youre a fuckin officer in the marine corps. Only 22,000 of those people in the world, pretty elite. Whatever you do I appreciate it, fighting for your conutry is the most honorable thing a man can do.

---------------------------------------------------------------------------------------------------

3-3-10

Bench: 135x10, 225x5, 275x1, 315x6
ATG Squat: 135x5, 225x5, 275x5, 315x5, 335x5, 365x3

I strained my hamstring in track, running the 100m dash, so squats were pretty heavy. I DID make sure i went down as far as I could go. The 3rd rep of 365 I feel like I cheated but it was still parallel. I hope my bench doesnt go down anymore.
Click to expand...

Nice workout dude! Those scores would give you a 242 on the marine pft, that is pretty good for a huge guy like you.:) That is sick about you going to boot camp, I didn't know that. BTW, ROTC is for the army, there is a different program for marines.
 
Tblock1 said:
Nice workout dude! Those scores would give you a 242 on the marine pft, that is pretty good for a huge guy like you.:) That is sick about you going to boot camp, I didn't know that. BTW, ROTC is for the army, there is a different program for marines.
Click to expand...

Damn, better than I thought then! I just gotta work on my endurance for running and muscle endurance, but I dont want to yet until football is over. Two totally different ways of training. ROTC is for marines too, its recruit officer training program right?

3-4-10

Dips: 0x10, 45x8, 90x6, 135x6, 180x4 PR
BB Curl: 65x8, 100x6, 135x4
CGBP: 155x8, 205x6, 225x6, 245x2

Triceps are pretty sore from this workout. I need a routine to get on for 4 weeks until my strength is maintaining so then I can start the 5x3. cant wait for the 5x3 guys
 
hell yeah bro good shit. I can't wait until you star the 5x3 too :rolleyes: I'm anxious to see how well you progress on it.
 
the.gladiator1987 said:
Damn, better than I thought then! I just gotta work on my endurance for running and muscle endurance, but I dont want to yet until football is over. Two totally different ways of training. ROTC is for marines too, its recruit officer training program right?

3-4-10

Dips: 0x10, 45x8, 90x6, 135x6, 180x4 PR
BB Curl: 65x8, 100x6, 135x4
CGBP: 155x8, 205x6, 225x6, 245x2

Triceps are pretty sore from this workout. I need a routine to get on for 4 weeks until my strength is maintaining so then I can start the 5x3. cant wait for the 5x3 guys
Click to expand...

Damn dips at 180x4? Sheeet.... Yeah if I'm going to enlist I gotta be running 5 miles in 35 to stand out at rangers. Really need to work on the endurance. For marines you would go NROTC, which is the navy's ROTC program, then some weird thing where you are actually part of the marines but technically under NROTC I think. ROTC is army, AFROTC is air force. Dude you will make a good officer though, no one will give you any bad looks when you give them order, they know you would kick their asses lol:biggrin:
 
Tblock1 said:
Damn dips at 180x4? Sheeet.... Yeah if I'm going to enlist I gotta be running 5 miles in 35 to stand out at rangers. Really need to work on the endurance. For marines you would go NROTC, which is the navy's ROTC program, then some weird thing where you are actually part of the marines but technically under NROTC I think. ROTC is army, AFROTC is air force. Dude you will make a good officer though, no one will give you any bad looks when you give them order, they know you would kick their asses lol:biggrin:
Click to expand...

Upper body has always been strong. Damn good luck with the 5 mile run. Thats a lot of endurance. Thanks haha officer would be badass
 
3-7-10

Workout:
Bench: 135x10, 225x5, 275x1, 315x7 PR, 365x0, 225x12 easy
DB Incline: 75x8, 90x8, 105x8, 130x6/1 PR

*** Good workout Bench went up but after 315 I was exhausted. Got a PR on db incline too. I hate this bb split bullshit 5x3 here I come in 1 week. Ran routes with a buddy for 1.5 hrs after the gym My groin is bothering me a little, minor strain.
 
Cus with that much Masteron

you would have been Happy as heck ( it not a cosmetic only drug)

When its real it Amazing
 
the.gladiator1987 said:
no the masteron was probably not good shit, the t400 from the same guy gave me an infrection lol. And now my source wont accept emaikls because is account got deactivated!
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So something you bought from him in the past gave you an infection. Than you went and purchased something from him again? Bro!!!
 
the.gladiator1987 said:
Fuck I wanna start it now! Hey for the 5x3 how many weeks should I allow before I hit my 3 rep maxes? Should I deload before starting or are the first lighter weeks basically a deload?
Click to expand...

Eh the more the better. Minimum time: you hit your current 3 rep maxes on the 4th week...I think that's how it's set up originally in the excel. I would say go for 6-8. It's up to you though. If you do the 6-8 I would skip a deload. When you feel real run down (if you feel run down...last 5x5 cycle you were superman lol) then take a deload.
 
3-9-10

BTN Military: 115x5, 135x5, 185x3, 205x3, 225x2
DB Military: 60x8, 80x6, 100x5 PR, 105x4 PR
DB Front raises: 35x6, 45x6, 55x6 PR - last 2 were kinda shitty

Bad bb military, great db military. Ran alot for football and track before the workout.

Oh by the way guys I havent smoked a cigarette in 2 weeks! I have been chewing a little but my cardio is way better already!
 
fuck it bro go and hit PR's on the 4th week! deloads suck lol and if your eating and sleeping well no reason you need more than 3 weeks sub max work IMO especially at a young age
 
JDid23 said:
not bad!!! jw but how do you get the weights up on DB Military?
Click to expand...

Well I know for me I lift it right off the rack and sort of power clean it to my shoulders, then sit down with it, as I usually do seated for db presses. I just wish I had heavier db's at my gym, I swear my military press and bench would be 20 pounds higher:(
 
I know when I do seated DB military's I kick them up with my knee's when I'm seated. For standing I do more of a power clean and press to get them up.
 
3-11-10

Workout:
Dips: 0x10, 45x8, 90x6, 135x6, 180x3 PR ***
BB Curl: 45x10, 65x8, 95x6, 135x4 -- Tied PR
CGBP: 135x6, 185x6, 225x6, 245x5 PR

Good workout. I dont like to do alot for arms because I work them hard during the week with my main lifts. Also I start the 5x3 on monday.

*** I work out at 2 different gyms, the one at the college has grips when I do dips, other gym has these fat bars that slant out. The college gym is easier to do dips.
 
How do you like doing just 3 lifts per-work out? You must be in and out of there in 45-60 mins? I have a feeling I may be going over board with the amount of lifts I do.
 
How close of a grip do you use for cgbp? I've always loved that exercise and I'm gonna start it up again now that the 5x5 is over:) I used to use like 95 pounds with my wrists touching when I first started, but I'm thinking like right on the 1st set of rings would be good, like 12 inches or so?
 
Tblock1 said:
How close of a grip do you use for cgbp? I've always loved that exercise and I'm gonna start it up again now that the 5x5 is over:) I used to use like 95 pounds with my wrists touching when I first started, but I'm thinking like right on the 1st set of rings would be good, like 12 inches or so?
Click to expand...

Wrists touching hurts hella bad lol. I have about 8 inches between my hands but Im 5'9" too. So 12 inches might be good for you. I always make sure my elbows are tucked in.
 
i use a grip a tiny bit narrower than shoulder width for CGBP but if not done it for ages

gladiator you have crazy strong shoulder pressing strength and dipping strength man! I wish my shoulders were that strong, shoulder strength is probably my weak point right now. I know its my shoulders too because if I concentrate on power my military presses are hard for the first half of the ROM then my tri;s come in and snap straighty throught to lockout, the hardest part for me is always from when the bar comes is at about eye level and trying to get it above my forehead is the hardest part, then if can get it higher than my forehead the lockout is easy. I think pushing the weight on weighted dips and not leaning forward so far made the biggest differance to my tri strength. Also makign big improvements on my bench with a pretty narrow grip helped alot too
 
Comparing your current routine to the 5x5. Which one have you felt to be the most effective? The 5x5 you did 3 days a week, vs your current routine is 5 days a week?
 
ExtraMile said:
i use a grip a tiny bit narrower than shoulder width for CGBP but if not done it for ages

gladiator you have crazy strong shoulder pressing strength and dipping strength man! I wish my shoulders were that strong, shoulder strength is probably my weak point right now. I know its my shoulders too because if I concentrate on power my military presses are hard for the first half of the ROM then my tri;s come in and snap straighty throught to lockout, the hardest part for me is always from when the bar comes is at about eye level and trying to get it above my forehead is the hardest part, then if can get it higher than my forehead the lockout is easy. I think pushing the weight on weighted dips and not leaning forward so far made the biggest differance to my tri strength. Also makign big improvements on my bench with a pretty narrow grip helped alot too
Click to expand...

Thanks man, I dont do a lot for shoulders. Just bb military and db military, heavy dips
 
Doing squats on the 5x5 every 3 days doesn't affect your football? I found the squats on the 5x5 to destroy my legs for a good 2-3 days.
 
Jesse_01 said:
Doing squats on the 5x5 every 3 days doesn't affect your football? I found the squats on the 5x5 to destroy my legs for a good 2-3 days.
Click to expand...

Im gonna structure it so my heavy day is 3 days behind when I start football. I havent done a 5x5 or 5x3 while running also so I have to make sure I get plenty of food and rest.
 
the.gladiator1987 said:
Im gonna structure it so my heavy day is 3 days behind when I start football. I havent done a 5x5 or 5x3 while running also so I have to make sure I get plenty of food and rest.
Click to expand...

Oh I see. Well good luck. I know during hockey season it was a bitch for me to try and do it. But I was playing 3-4 times a week. So it was hard to try and schedule around it.

Now comes summer and its dirt biking time. I wonder if a person didn't up their squat weight if the same kind of gains would continue in other area's. That way you would have the benefit of 5x5/5x3 with out the leg soreness.
 
Good shit Glad! I saw a post earlier about you doing 5x5 for bench. If you want to, go for it. Then maybe if you do a 5x5 again, you could do 5x3 for bench to see how it works..just a suggestion. Are your rep maxes at week 4 or 6? I saw that EM encouraged you to do week 4 which is fine but MAKE SURE those are your rep maxes and that you'll be able to hit them on week 4. A lot of people like to overestimate what they can actually do and end up pinned at week 3. Also you came off cycle not too long ago..hopefully you already lost all that you'll lose when coming off cycle. Good luck bro!
 
oso0960 said:
Good shit Glad! I saw a post earlier about you doing 5x5 for bench. If you want to, go for it. Then maybe if you do a 5x5 again, you could do 5x3 for bench to see how it works..just a suggestion. Are your rep maxes at week 4 or 6? I saw that EM encouraged you to do week 4 which is fine but MAKE SURE those are your rep maxes and that you'll be able to hit them on week 4. A lot of people like to overestimate what they can actually do and end up pinned at week 3. Also you came off cycle not too long ago..hopefully you already lost all that you'll lose when coming off cycle. Good luck bro!
Click to expand...


I think ill do the 5x3 for bench as well. I think my best stregnth is around 3 reps for everything. When i did maxes for everything, the lifts that are 20-30lbs less than my max feel JUST as heavy. I just have a lot of fast twitch fibers.

Thanks man! Ill keep an updated log hope it goes as good as yours did!
 
oso0960 said:
I saw that EM encouraged you to do week 4 which is fine but MAKE SURE those are your rep maxes and that you'll be able to hit them on week 4.
Click to expand...

but I also said aslong as he is eating properly and sleeping well! he has badass genetics and alot of fast twitch muscle which is why I said it

oso, did u invent the 5x3?
 
EM - I just modified Madcow's 5x5 just as he modified Bill Starr's 5x5. I also took Madcow's excel sheet and tweaked a couple of numbers. They deserve the most credit.

Well it's obvious Glad is a freak of nature lol but he is also doing a lot of cardio which may hinder his gains a little depending on how much he does. We'll see how it goes. Glad, you better be sleeping like a queen and eating like a king!
 
oso0960 said:
EM - I just modified Madcow's 5x5 just as he modified Bill Starr's 5x5. I also took Madcow's excel sheet and tweaked a couple of numbers. They deserve the most credit.

Well it's obvious Glad is a freak of nature lol but he is also doing a lot of cardio which may hinder his gains a little depending on how much he does. We'll see how it goes. Glad, you better be sleeping like a queen and eating like a king!
Click to expand...

I will eat and sleep like no other my man! Hopefully the cardio doesnt kill my gains, I dont think it wil. I just added creatine and jack3d to my supplement regiment. Also gettin on a good bulking diet.
 
I need to get on the jack3d boat as well. My work out today sucked. Felt dead ass tired, no motivation or drive. Was doing squats and dropped 265 off of my back by mistake. Totally fubar the bar.
 
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