Total Beginner - SS log + I want to be a beast asap

[rrluthi]

So I had finals week for school, a rough couple weeks with only sporadic workouts. Here's the latest one from like 2 days after finals... IE: eating like shit, no sleep, etc. By the time I got to deadlifts, I was physically exhausted.

Squats:
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 135
warmup: 1x3 - 185
warmup: 1x2 - 225
working sets: 3x5 - 255 PR

Bench Press:
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 135
warmup: 1x3 - 155
warmup: 1x2 - 175
working sets: 3x4 190 PR

Deadlifts:
warmup: 1x8 135
warmup: 1x6 - 185
warmup: 1x3 - 255
working set: 1x5 - 315

So after this workout, I was sore for like 3 days, and so I took an entire week off, and decided to start the 5x5 routine. Basically, recovery after increasing weights every workout was taking longer and longer. I could still do it, but then I'm only working out every 2 or 3 days instead of every other day, especially for my legs. For the 2 days after that last workout, I could barely get out of bed, I was so tired and sore.

So I'm making the switch to weekly periodization.
For the 5x5 I set my test weights to squat: 255, bench 190, row 175, dead 315, and incline 135.

Today was my first day, and as promised, it wasn't that hard. I know it starts to kick ass later though. Those warmup sets are no joke.

Squat:
warmup: 1x5x115
warmup: 1x5x 155
warmup: 1x5x175
warmup: 1x5x205
working set: 1x5x235

Bench:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x135
warmup: 1x5x155
working set: 1x5x175

Row:
warmup: 1x5x95
warmup: 1x5x105
warmup: 1x5x125
warmup: 1x5x145
working set: 1x5x165

 

[JDid23]

good luck on 5x5!

 

[rrluthi]

Thanks!

 

[Tblock1]

glad to seee you back and good stuff!

 

[rrluthi]

Did this workout on Saturday, blew right through it in 35 minutes.

Squat:
warmup: 1x5x115
warmup: 1x5x 155
warmup: 1x5x175
working set: 1x5x175


Incline Bench:
warmup: 1x5x75
warmup: 1x5x95
warmup: 1x5x110
working set: 1x5x125


Deadlift:
warmup: 1x5x185
warmup: 1x5x215
warmup: 1x5x255
working set: 1x5x290

Did the assistance... 3 sets of 30 situps... not a lot I know, but was in a hurry.

 

[rrluthi]

On Monday night I did:

Squat:
warmup: 1x5x115
warmup: 1x5x 155
warmup: 1x5x175
warmup: 1x5x205
working set: 1x3x240
working set: 1x8x175

Bench:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x135
warmup: 1x5x155
working set: 1x3x180
working set: 1x8x135

Row:
warmup: 1x5x95
warmup: 1x5x105
warmup: 1x5x125
warmup: 1x5x145
working set: 1x3x165
working set: 1x8x125

Assistance:
dips: bodyweight, 3x8
barbell curls, 3x8x65
triceps extensions, 3x8x55

I could go heavier on the assistance work, but I just feel like getting out of the gym after my main lifts.

 

[miked8c]

Hey man I'm on 5x5 right now, It'll start getting tough around weeks 5-7 buts its a solid routine keep up the good work and dont try to rush ahead.

 

[JDid23]

sure you'll be more than ready to get to those heavier weights once the time comes... good luck!

 

[rrluthi]

Week 2 day 1. Still seems pretty easy, I can hit all these sets with almost no rest still, which means I finish in about 40 minutes. And that counts 5 min. waiting for a bench.

Squat:
warmup: 1x5x115
warmup: 1x5x 155
warmup: 1x5x185
warmup: 1x5x210
working set: 1x5x240

Bench:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x140
warmup: 1x5x160
working set: 1x5x180

Row:
warmup: 1x5x95
warmup: 1x5x105
warmup: 1x5x125
warmup: 1x5x145
working set: 1x5x165

 

[rrluthi]

Missed my workout on Saturday, so did it this morning.

Squat:
warmup: 1x5x115
warmup: 1x5x 155
working set: 1x5x185
working set: 1x5x185


Incline Bench:
warmup: 1x5x75
warmup: 1x5x95
warmup: 1x5x115
working set: 1x5x130

Deadlift:
warmup: 1x5x185
warmup: 1x5x225
warmup: 1x5x265
working set: 1x5x300 last rep was really sloppy... almost didn't use legs at all, and felt it a bit, haha. No idea what I was thinking on this. I need to concentrate on form a lot more. My torso is really long and I have really short legs, so the form on my deadlifts and squats looks nothing like what most people do. I do have way more leverage than most though.

and then situps for a few minutes.
I'm going to have to catch up somehow, I don't want to fall behind schedule on this, at least not this soon. Also, trying to clean up my diet.