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Banned
Week 7
Day 2
12/25/06 - Monday
Merry Christmas, skipped my workout since I was out of town. I've been real strict in this routine, so I'm not too concerned about missing this day.
An old dog learns a new trick - TSO’s first 5x5 journal.
- Thread starter thesuaveone
- Start date
Week 7
Day 2
12/25/06 - Monday
Merry Christmas, skipped my workout since I was out of town. I've been real strict in this routine, so I'm not too concerned about missing this day.
thesuaveone
Banned
Week 7
Day 3
12/27/06 - Wednesday
Squat:
225x8
305x3
345x3
380x3 PR
405 is right around the corner, muhahahahaha.
Bench:
225x8
335x3x3
Nice smooth presses, no spot either. This is starting to get me pumped for my next round of 5x5, in a couple of weeks.
GP Row:
135x12
250x3x3
Sombitch, this is good stuff, not sure I will ever go back to angled rows.
Assistance:
Barbell Curl (Full length EZ curl bar) - 3x8 (155)
Standing Tricep Extention (Full length EZ curl bar) - 3x8 (165)
It is amazing to me how much one day of only 6 added isolation sets can help keep the arms pumped once this routine gets going. I'm not seeing any growth, but I do think I will add a little more in my next go around to keep the growth up
thesuaveone
Banned
Week 8
Day 1
12/30/06 - Saturday
Squat:
225x8
370x3x3
Wow, who would have thunk it? I would have never guessed I could be doing this just 2 months ago. Great program, thanks for everyone that has helped putting this together.
Bench:
215x8
285x3
325x3
355x3
"No spot on the last set, felt really good too"...(this is what I said lastweek, and guess what, I'll say it again.
GP Rows:
135x8
210x3
235x3
260x3 PR
Let the PRs keep coming, woohoo.
Assistance:
3 sets of 12 rep Weighted Hyperextensions (+35)
3 sets of 12 rep Weighted Situps (+35)
5 sets of 18 rep Standing Calf Raises (90)
Nice to be back into my regular routine, the holiday break is nice, but I did miss my regularly scheduled trips to the gym. Now just to deal with the new year resolutioneers for the next month, then it'll be back to normal.
thesuaveone
Banned
Week 8
Day 2
01/01/07 - Monday, Happy New Year!
Deadlift:
225x8
345x3x3
Good lifts, still think this weight may be a little light, but since I am at the end of the program, I'll probably just wait until the next routine to mess around with my numbers.
Incline Bench:
185x10
245x3x3
275x3
315x2
LOL, so I got a little carried away today, after the 3x3 seemed so light, I figured I would throw on a little more weight. After the 275 felt light, I dropped another 45 on each side and suprised the hell out of myself...oh by the way, it looks like I should have been lifting a little more on inclines, lol.
Assistance:
5x5 WG Pullups (BW+10)
3 sets of 12 rep Situps
3 sets of 12 rep Side Bends (35 db)
3 sets of 18 rep Seated Calf Raises (90)
Well, as I have stated before, this program rules. If followed closely, it can get even an advanced weight lifter true strength gains. I have used so many different programs but have yet to find one that has given me results like this 5x5 program.
I'm looking forward to my next 5x5 program which will proceed in about a week and a half. Now, I'm going to go watch some football. GO MICHIGAN!!!
thesuaveone
Banned
Week 8
Day 3
01/03/07 - Wednesday
Squat:
225x8
315x3
350x3
390x3 PR
405x3 PR
Ok so again, I got a little carried away, but since I still felt like I had more to give, I threw in an additional set, at 405. LOL, finally a weight that gets the bar to bend at the top and bottom of the movement.
Bench:
225x10
345x3x3
First working set had me a little concerned, but after it, I took a few extra minutes to recoop, the last two sets went alot easier. Must have still been a little taxed from the previous exercise
GP Row:
135x12
265x3x3
I jumped an extra 5 pounds this week, only because it appears I was a little light on my initial weights, or it was just an ego thing and didn't want to play with the 2.5 lb plates tonight.
Assistance:
Barbell Curl (Full length EZ curl bar) - 3x8 (155)
Standing Tricep Extention (Full length EZ curl bar) - 3x8 (165)
Angled Standing Calf Raise - 5x12 (80)
Another great night at the gym. It seems that most of this year's visitors actually know what they are doing, it's too bad really, it now seems that most of the later evening gym goers might actually stick around throughout the year.
One more week for this 5x5. I'll probably start playing around with the spreadsheet tomorrow to start planning week one of my next 5x5.
thesuaveone
Banned
Week 9
Day 1
01/06/07 - Saturday
Squat:
225x8
385x3x3
One of these days I am going to pop a blood vessel in my head. Note to self: Work on breathing on heavy sets.
Bench:
225x8
290x3
325x3
360x3
Won't hit my personal best until I can hit 405 for a single, but then again that was a few years back, and on a smith machine, lol.
GP Rows:
135x8
225x3
240x3
270x3 PR
Let the PRs keep coming, woohoo.
Assistance:
3 sets of 8 rep Weighted Hyperextensions (+45)
3 sets of 8 rep Weighted Situps (+45)
5 sets of 16 reps Seated Calf Raises ramped weight (90, 135x2, 180x2)
The end is near and I am still shocked at the weight I am throwing around these days, and all of it without any type of true injury. *knocks wood*
thesuaveone
Banned
So tonight I walk into the gym with the idea of maxing out deads and trying to get an idea what weight to start next round's OHP at, so this isn't the typical last day 2 of this program, but since there is a good chance I'll miss this Wednesday's workout since I will be traveling, I figured I would have some fun tonight.
Week 9
Day 2
01/08/07 - Monday
Deadlift:
225x8
315x3
405x3
495x3
Holy shit, lol, I had no idea I could pull this much, hehe, as I mentioned earlier, I wanted to see what I could do, when I did 405 easily, I figured what the hell and dropped another 45 on each side. Although on the final DL, the bar came a bit too close to my right knee on the way down, (that's going to leave a mark, lol) there was still a little more I think I could have done. As I type this up my back feels great, so I know my form even on the downstroke was proper.
Incline Bench:
225x8
300x3x3
Since I got so crazy last week, I figured I needed to adjust my 3x3 weight up a bit and it seems like 300 was just right.
Standing Military Press:
135x6
205x2
Very weak here, this is the primary reason I am going to be doing these next round. At least one goal for the up coming year is to work on getting my delts up to snuff. Not sure if I will go much higher, but since this was done after a heavy 3x3 on incline bench, I'm pretty sure on a regular night, I will be able to do a little better, but not much, my delt strength sucks, lol.
Assistance:
3x8 WG Pullups (BW)
3 sets of 12 rep Situps
Alrighty, wanted to get this posted since I probably will be out of town until Thurday night. I hope to be able to make it to a Gold's in either Chicago or Tallahassee over the next couple of days so I can knock out the final day of this 5x5. Anywho, good night tonight, the gym was pretty empty since this is Ohio, and everyone else was sitting somewhere else watching the Buckeyes getting their asses handed to them by the Gators.
Week 9
Day 2
01/08/07 - Monday
Deadlift:
225x8
315x3
405x3
495x3
Holy shit, lol, I had no idea I could pull this much, hehe, as I mentioned earlier, I wanted to see what I could do, when I did 405 easily, I figured what the hell and dropped another 45 on each side. Although on the final DL, the bar came a bit too close to my right knee on the way down, (that's going to leave a mark, lol) there was still a little more I think I could have done. As I type this up my back feels great, so I know my form even on the downstroke was proper.
Incline Bench:
225x8
300x3x3
Since I got so crazy last week, I figured I needed to adjust my 3x3 weight up a bit and it seems like 300 was just right.
Standing Military Press:
135x6
205x2
Very weak here, this is the primary reason I am going to be doing these next round. At least one goal for the up coming year is to work on getting my delts up to snuff. Not sure if I will go much higher, but since this was done after a heavy 3x3 on incline bench, I'm pretty sure on a regular night, I will be able to do a little better, but not much, my delt strength sucks, lol.
Assistance:
3x8 WG Pullups (BW)
3 sets of 12 rep Situps
Alrighty, wanted to get this posted since I probably will be out of town until Thurday night. I hope to be able to make it to a Gold's in either Chicago or Tallahassee over the next couple of days so I can knock out the final day of this 5x5. Anywho, good night tonight, the gym was pretty empty since this is Ohio, and everyone else was sitting somewhere else watching the Buckeyes getting their asses handed to them by the Gators.
thesuaveone
Banned
Final workout of the regime took place while I was on the road in Tallahassee , at the local Gold's.
Week 9
Day 3
01/11/07 - Thursday
Squat:
225x8
320x3
360x3
405x3
455x1 PR
Got the 405 up again and know I should be looking at working my form on "out of the bucket" but was still able to get the weight up suprisingly easy so I decided that since this was my final day of this first 5x5 program, I would see what I could do for a single, without a spot. I threw on another 50 lbs to to see how it felt, and sure enough, it was hard as hell, but it was done, with good form, and from below parallel.
Bench:
225x10
355x3x3
Good stuff, I didn't like the bar I was using (too thick) but was still able to get all three reps in all three sets without a spot.
GP Row:
135x12
275x3x3
I did this on a dead lift platform so I wasn;t able to actually set the weight down after each rep, but none the less, I was able to complete these sets. Last set seemed as though I was losing my grip so my form probably faultered, but by this time next week, my weights will be ramping up for another 5x5 so I am not too concerned.
Assistance:
Barbell Curl (Full length EZ curl bar) - 3x8 (155)
Standing Tricep Extention (Full length EZ curl bar) - 3x8 (165)
Seated Calf Raise - 5x18 (90)
Although on the road, felt that I got the most out of this final workout. I am going to start up my next 5x5 tomorrow, and have my new spreadsheet all plotted out and ready to roll. I am absolutely shocked at the weights I am able to lift now, only 9 weeks after starting. Wow is about all I can say, besides thanks to all of you that assisted with info and support.
Week 9
Day 3
01/11/07 - Thursday
Squat:
225x8
320x3
360x3
405x3
455x1 PR
Got the 405 up again and know I should be looking at working my form on "out of the bucket" but was still able to get the weight up suprisingly easy so I decided that since this was my final day of this first 5x5 program, I would see what I could do for a single, without a spot. I threw on another 50 lbs to to see how it felt, and sure enough, it was hard as hell, but it was done, with good form, and from below parallel.
Bench:
225x10
355x3x3
Good stuff, I didn't like the bar I was using (too thick) but was still able to get all three reps in all three sets without a spot.
GP Row:
135x12
275x3x3
I did this on a dead lift platform so I wasn;t able to actually set the weight down after each rep, but none the less, I was able to complete these sets. Last set seemed as though I was losing my grip so my form probably faultered, but by this time next week, my weights will be ramping up for another 5x5 so I am not too concerned.
Assistance:
Barbell Curl (Full length EZ curl bar) - 3x8 (155)
Standing Tricep Extention (Full length EZ curl bar) - 3x8 (165)
Seated Calf Raise - 5x18 (90)
Although on the road, felt that I got the most out of this final workout. I am going to start up my next 5x5 tomorrow, and have my new spreadsheet all plotted out and ready to roll. I am absolutely shocked at the weights I am able to lift now, only 9 weeks after starting. Wow is about all I can say, besides thanks to all of you that assisted with info and support.
thesuaveone
Banned
From my orginal post in this thread:
11/15/2006 --------> 01/11/2007
Squat: 315x8 --------> 455x1
Bench: 315x5 --------> 365x3
Row: 225x6 --------> 275x3
Dead: 315x6 --------> 495x3
Incline: 225x6 --------> 315x2
Body Weight: 230 lbs --------> 242 lbs
BF%: 15% --------> 15%
Welp, that being said, looking at what I started out at and what I am at right now, I'd say the program was a sucess, and this done all natural, minus the supps listed above. I'm not sure if I'll ever be able to match these types of gains in this short a time frame again, but guess what? At 37, I really don't care, I just wish I had found this program years ago, lol.
11/15/2006 --------> 01/11/2007
Squat: 315x8 --------> 455x1
Bench: 315x5 --------> 365x3
Row: 225x6 --------> 275x3
Dead: 315x6 --------> 495x3
Incline: 225x6 --------> 315x2
Body Weight: 230 lbs --------> 242 lbs
BF%: 15% --------> 15%
Welp, that being said, looking at what I started out at and what I am at right now, I'd say the program was a sucess, and this done all natural, minus the supps listed above. I'm not sure if I'll ever be able to match these types of gains in this short a time frame again, but guess what? At 37, I really don't care, I just wish I had found this program years ago, lol.
