Swanky's Lifting Log

[swanky11]

Im 6'1 212
NOt sure about body fat but i dont have much except on my lower abs and sides. Lifting for 6 yrs and have recently started my first 5x5. I am usiung the excel spreadsheet to find my reps sets and weights, with ricanx's workout which was created by BiggT, Sarge, Enigma4dub and ZGzaZ.
The max's that i put into the excel spreadsheet were
Bench: 275x5
Squat: 365x5
Hang Clean: 235x5

I have one power clean and one hang clean day b/c i play football and want to have the explosion. need to add deadlift to one day not sure which one. I Might have to make one squat day a leg press or speed squats or something else so my bench doesn't struggle do to the stress put on my shoulders from squating.
What do you guys think of squating once a week and doing leg press or speed squats with light weight the other day to help my shoulders?
Taking protein drinks twice a day, and animal pump and half a bottle of abb speed shot before lifting. on off days i take 5g of creatine monohydrate instead of packet of aniaml pump. i am trying to gain overall weight but lose some fat, so i am eating alot but keeping it clean, and staying away from fat and junk.

So far i have done:

Week 1
Day 1
Flats - 142x5, 165x5, 189x5, 212x5, 236x5
Incline DB Press - 3x10
Hammer Strength Dips - 2x10
Dips - 2x15xBW
Overhand Crossovers - 2x8
Underhand Crossovers - 2x8
Decline Ab Crunches - 2x8

Day 2:
- Back Squats – 5x5@290
- Hang Clean 5x5, 121, 141, 161, 182, 202
- Chins – 3 sets until failure
- Pulldowns – 3 x 10
- Hammer Curls - 3x8

Day 3 -
- Push Press 5x5 135, 175, 185, 195, 205
- Flats 5x5 @ 218
- Skull Crushers 4x8
- Cable pushdowns 3x10
- Decline bench abs - 3x15
- DB Flyes 3x8

Day 4:
- Power Clean – 5x5 @ 187
- Back Squats - 5x5 188, 219, 251, 282, 313
- Jump Shrugs - 5x5,1x20
- Barbell Curls - 5x5 - 60,70,80,90,100, 1x10x60

anyone with advice please let me know. or just tell me what you think about it.

 

[swanky11]

Week 2

Day 1: Week 2
- Flats 5x5 240
- Incline dumbbells – 3x80,85,90x10
- Hammer Strength Dips – 3x10
- Bodyweight Dips – 3x15
- Weighted Abs – 4x8

Day 2 Week 2

Speed Squats – 8x3 225 (made it speed squats took keep stress off shoulders)
Hang Cleans – 5x5 132,154,176,198,220
Chins U.H. – 3x as many as you can do
Lat pulldowns – 3x10
Hammer DB curls – 3x8

Day three l;ater this afternoon

 

[swanky11]

Week 2

Day 3

Push Press 5x5 135,155,175,195, 215
Bench Press 5x5 135,155, 180,230,260
Decline weighted sit ups 3x15
Push downs 3x10
side raises 3x12
one arm push down 3x15

 

[swanky11]

meal 1
egg whites with cheese
meal 2
cheeseburger and salad
meal 3
peanut butter and jelly
preworkout
animal pump and abb speed shot
post
protein drink
meal 4
turkey burger and salad
meal 5
chiecken salad

what do you guys think of my diet? good enough to gain muscle and drop some fat?
will edit later to update for rest of day

 

[swanky11]

week 2
day 4

power clean 5x5 205
squat 5x5 205 245 275 305 340
jump shrugs 5x5, 1x 20 225 275 315 335 355 275x20
standing calf raise 3x10
standing leg curl 3x10

abs, back, and arms tomorrow b/c im trying out a new gym and needed something to do tomorrow.

 

[swanky11]

Week 2

Day 5

deadlift 225x5, 315x5, 365x1, 405x1, 425x1, 315x5 (first time deadlifting heavy in a long time)
Row
decline abs
pull ups
hanging leg raises
DB curls
Barbell curls

 

[swanky11]

will making one squat day a speed squat day decrease my gains? if i do make one speed squats should the other be the straight sets or ramped?

 

[ZGzaZ]

I would only do a speed squat day if you're squatting 3x a week, if you're only squatting heavy 1x a week, you won't really have a means for progression...

 

[swanky11]

I would only do a speed squat day if you're squatting 3x a week, if you're only squatting heavy 1x a week, you won't really have a means for progression...

alright, but will my bench suffer from the two heavy days

 

[swanky11]

day off
day 1tomorrow