SL 5*5 log

[themondtster]

Week1 day1. Squat-205#5*5. Bench-195#5*5. BB bent row- 145#5*5. Weighted dips-45# plate5*5. Weighted Pullups25#plate3*5. Light core.

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[themondtster]

Day2. Squat-215#5*5. Clean to overhead press 95#5*5. Deadlift 245#2*5. Weighted dips 45#plate- 5*5. Weighted Pullups 25#plate- 3*5. Ab machine-130#3*10. Seated calves 2/45#plates-3*10. Single arm DB press 50#3*5.(overhead press seems a lil light so did these). Added extra exercises to traditional 5*5, plus and extra set of deads cause one seemed too little. Also on my third day will all be single leg and accessories day with light weights so I can go heavy on legs again next week. Im going to work out A and B once a week and then an accessory day. Going every other day to gym. Will see how this goes. May be more mods in future.

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[themondtster]

Day3. BenchFBB-205#3*4,185#3*4,135#3*10.
NGcablerow140#3*4,120#3*4,100#3*10.
Deadliftto4repPowershrug225#3sets,6reps 185#-3sets.
Single leg DB F Lunge 45#DBs 3*6.
Step up 45#DBs 3*6.
(Note..mowed yard before work out and self propel went out, so legs/calves and arms were already pretty taxed)


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[SPEKTOR-AAA]

Bro if your looking for tips/advice on your workout lets try and make this log a little more reader friendly. Clarify the workouts everything just bleeds together and is driving teh eyes crazy lol. Lets see some pics, some goals, etc. Is there anything specific you are looking for with this log in terms of advice? Good work stay consistent.

 

[themondtster]

Bro if your looking for tips/advice on your workout lets try and make this log a little more reader friendly. Clarify the workouts everything just bleeds together and is driving teh eyes crazy lol. Lets see some pics, some goals, etc. Is there anything specific you are looking for with this log in terms of advice? Good work stay consistent.

Sorry. I copy my notes from my note program on phone where I keep track of everything I do, and on my phone it looks ok. Just putting a log up for critiqueing. I'll try and make the rest legible. It won't let me go back and edit though.



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[themondtster]

A lil more about me.
Weight 173-/+ a few each day.
Height 5'10"
About 15-18%BF. Not sure exact.
Goals- at the end of this year(December) I would like to Deadlift in the 390+, squat around 300+ and bench 255+. And a year from now to be Deadlift in the 400's, bench 295+, squat 350+.

Just finished a self made version of ed coan bench and Deadlift program. Met my goals on it. Deadlift max is 365, bench 235, squat 285.

Diet kinda sux right now...plenty of protein and calories but because GF is pregnant I tend to eat bad sometimes.

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[themondtster]

Week2.
Day1.
Squat-220#5*5.
Bench-200#5*5.
Bent over Row-150#5*5.
Weighted dips 45#plate-5*5. Weighted Pullups25# plate-3*5. Seated calves raise3/45#plates 3*10.
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[themondtster]

Week2 Day2.
Squat 225#5*5.
Overhead press-105#5*5. Deadlift250#3*5.
Skull crushers- 75#5*5.
Wide grip chin ups BW3*5.
Hammer curls 30#DBs*10 35#DBs*10 40#DBs*8 45#DBs*6. 50#DBs*4( a lil body English to get 50#'s up).

 

[zedhed]

Thanx for making this more reader friendly bro. Much better.

 

[themondtster]

No problem, still kind of new at this.

Day 3.
Front squat-135#2*5.

Bulgarian split Squats-105#3*5 each leg.

Chest flies 50#DBs3*5.

Single arm DB bench press 50#3*10 each side.

Forward lunges 50#DBs alternating legs 3*5.

Bent over back flies- 40#DBs 3*5.

Under hand lat
pulldown-170#*10,190#*8,230#*4.

Side lunged-35#DBs3*5(bad form).

Behind back shrug245#3*9.

Power shrugs 195#3*6.

Seated calve raise 2-45#plates3*20.

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