Back to the Basics

[ricanx99]

So last night, I had a nightmare... I was at the gym doing my 2nd day of HST... Started at 180lbs... Went through the workout and was feeling great, then when I finished, I went to the bathroom and saw myself in the mirror.... WTF.... I was skin'n'bones! Ran to the scale and was 110lbs... And then I woke up and said, "FUCK THIS SHIT!"

So back to the basics is what it's gonna be. Here are my previous top sets from my first run on 5x5....

Flats - 285x3
Squats - 330x3
Deads - 365x4
Pendlay Rows - 255x5
Inclines - 250x3

I'm looking to get past these now that I am re-focused and rededicated to the tried and true. Today was my first day back and it went like this...

Inclines 4x5 - 140, 175, 200, 225
Speed Squats 4x5 - 195, 225, 255, 255
Deadlifts 4x5 - 220, 270, 320, 370 *PR

Extra - 1x15 decline bench sit-ups
1x12 hanging leg raises

Felt really good overall.... those deadlifts were hard as hell... I had to use a little body english to get the last rep locked out, but I rocked that weight up. Looks like it'll be a good run this time around.

 

[ricanx99]

Week 1 Day 3

Flats 4x5, 1x3, 1x8 - 175, 200, 225, 250..... 285x3*PR.... 225x8
Squats 4x5, 1x3, 1x8 - 195, 225, 255, 285.... 315x3.... 255x8
Pendlay Rows 4x5, 1x3, 1x8 - 145, 165, 185, 205.... 240x3.... 185x8
Olympic BB Curls - 75x8, 85x8, 90x8
CG Bench - 3x8x175

Pretty happy about getting that Flat PR.... Previous was 280x3... So no looking back now!

 

[BiggT]

Nice PR....and good to see you back on the 'program'.

 

[ricanx99]

Nice PR....and good to see you back on the 'program'.

Thanks BiggT... You guys are a tribute to that. I did make a little mistake because I thought that my previous PR was 280x3 but ZgZaz found my old log and I had hit 285x4 previously... So oops on that.... Next Day 3 will be a PR on flats tho!

 

[swanky11]

how do you like your 2nd 5x5 so far?

 

[ricanx99]

how do you like your 2nd 5x5 so far?

So far so good.... I hope to get passed my previous maxes... Gotta keep it pushing!

 

[JohnRobHolmes]

Im just now reaching my previous maxx's. Its gonna be nice to be stronger than ever!


Nice job on the flats anyway. Thats a helluva lotta weight.

 

[ricanx99]

Im just now reaching my previous maxx's. Its gonna be nice to be stronger than ever!


Nice job on the flats anyway. Thats a helluva lotta weight.

Thanks man... I was stoked cuz I thought it was a new PR... Haha... ah well... I'll keep it pushing and get passed that previous max.

 

[ricanx99]

Day 1 Week 2

Flats 5x5 - 170, 195, 225, 250, 285*
Squats 5x5 - 195, 225, 255, 285, 315
Pendlay Rows 5x5 - 140, 165, 190, 215, 240
Weighted situps on Decline bench - 3x12 w/35lb plate
Dips - 3x15xBW

I couldn't really get into this workout all that much... Had absolutely zero focus but managed to get most of my lifts... It appears that 285lb for 5 reps is gonna be one of my biggest struggles as I only got 3 reps.... I will pursue this until I attain it.

 

[ricanx99]

Day 2 Week 2

Inclines 4x5 - 155, 180, 205, 230*
Speed Squats 4x5 - 195, 225, 255, 255
Deadlifts 4x5 - 225, 275, 325, 375*
Sit ups on decline bench - 3x15xBW
Shrugs - 3x10x225

Missed inclines by one... deads by 3.... re-try next week.

 

[ricanx99]

Day 3 Week 2

Flats 4x5, 1x3, 1x8 - 170, 200, 230, 260.... 290x2.... 230
Squats 4x5, 1x3, 1x8 - 180, 215, 250, 285... 320.... 250
Pendlay Rows 4x5, 1x3, 1x8 - 145, 170, 195, 220.... 245..... 195
Olympic bar curls - 2x8x90
CG bench - 3x8x185

Even tho I only got 2 reps on flats, that was still a PR... I have to re-attempt 285 on Day 1 for 5 in order to keep progressing... wish me luck

 

[ricanx99]

Day 1 Week 3

Flats 5x5 - 170, 200, 225, 250, 285*
Squats 5x5 - 180, 215, 250, 285, 320
Pendlay Rows 5x5 - 145, 170, 195, 220, 245
Dips - 1x15xBW, 1x15 w/15lb DB held between feet
Situps on ball - 1x30xBW (at home)

Workout was great.... Focus kicked in strong during squats... After the third set, the rest of the workout was cake... Wish it woulda started strong... I got 285 for 4 reps.. so one more than last week... One more shot next week or it's ova... I'll hang myself... I've even gained 5lbs since the last 5x5 so I better get it....

 

[Illuminati]

work outs aren't going to mean much if you aren't eating right. get your diet in check. up you cals. don't know what you are eating now, but i guarantee it isn't enough to gain weight

 

[ricanx99]

work outs aren't going to mean much if you aren't eating right. get your diet in check. up you cals. don't know what you are eating now, but i guarantee it isn't enough to gain weight

I understand the need of having a calorie surplus in order to gain weight. At the end of my last 5x5 run I weighed 176... I'm currently at 185 so I have gained weight since then. I'm not saying that its all clean weight because I more than likely gained some fat which is typical. It just seems that I get stuck on the flats... I probably eat about 6 to 7 times a day with an emphasis on extra carbs n protien. And I include healthy fats as well.

 

[ricanx99]

Day 2 Week 3

Inclines 4x5 - 155, 180, 205, 230
Speed Squats 4x5 - 180, 215, 250, 250
Deadlifts 4x5 - 225, 275, 325, 375*
Sit ups on decline bench - 3x15xBW
Shrugs - 3x10x225

Missed deads again.. prolly time to deload.... everything else went good.

 

[ricanx99]

Day 3 Week 3

Flats 4x5, 1x3, 1x8 - 170, 200, 225, 250.... 290!... 225
Squats 4x5, 1x3, 1x8 - 180, 215, 250, 285..... 325..... 250
Rows 4x5, 1x3, 1x8 - 145, 170, 195, 220.... 250.... 195
Olympic bar curls - 2x8x95, 1x6x90
CG bench - 3x8x190

PR on flats for 3 reps.... 290 baby... gotta keep pushin..

 

[ricanx99]

Day 1 Week 4

Flats 5x5 - 175, 200, 225, 250, 285*
Squats 5x5 - 175, 215, 255, 285, 325
Pendlay Rows 5x5 - 150, 175, 200, 225, 250
Hypers - 2x10xBW
Dips - 2x15 (1 set with 15lb DB, 1 with 25lb DB)
Weighted abs - 3x10 w/35lb plate

I can't seem to get passed 285x4 on flats... tried it twice and both times only got 4 reps. A little frustrating but I'm gonna try once more next week. Everything else was good....

 

[JohnRobHolmes]

Try eating a bit more than normal to prep for the lift, your really fuggin close.

 

[s8nlilhlpr]

Day 1 Week 4

Flats 5x5 - 175, 200, 225, 250, 285*
Squats 5x5 - 175, 215, 255, 285, 325
Pendlay Rows 5x5 - 150, 175, 200, 225, 250
Hypers - 2x10xBW
Dips - 2x15 (1 set with 15lb DB, 1 with 25lb DB)
Weighted abs - 3x10 w/35lb plate

I can't seem to get passed 285x4 on flats... tried it twice and both times only got 4 reps. A little frustrating but I'm gonna try once more next week. Everything else was good....

Why not take a few weeks at a top tripple? You just hit 290 correct? Hit 295,300,305 then come back for the 285x5. Should feel a bit lighter that way.

 

[ricanx99]

Why not take a few weeks at a top tripple? You just hit 290 correct? Hit 295,300,305 then come back for the 285x5. Should feel a bit lighter that way.

That's a great thought... I appreciate that. What about a rep range for Day 3 then? You think maybe doing a 1 rep set? IDK... any info is appreciated... thanks s8n.

 

[ricanx99]

Try eating a bit more than normal to prep for the lift, your really fuggin close.

I've been doing just that brother.. believe me.. I've gained 7lbs since the last 5x5 and that's where I tailed off... 285x4... It seems to laugh at me everytime I get ready to do rep number 5... It glares... and giggles....

 

[s8nlilhlpr]

That's a great thought... I appreciate that. What about a rep range for Day 3 then? You think maybe doing a 1 rep set? IDK... any info is appreciated... thanks s8n.

I would really try to 'prime' the body with some heavier weights. Not necisarily(sp) maxing out each time, but using heavier than the weight you keep getting stuck at. Singles would be fine IMO, warmup, do a LOT of heavy singles WELL over 285, then do some higher 4-6 rep work at the end.

Where are you getting stuck with the bar? On the chest, 2" up, half-way, or just can't lock it out? Might try setting the safety bars so the bar sits ON your chest, and practice pressing straight up to lockout.

In all honesty, probably anything will work if you stop focusing on that one 285x5. Perhaps you are just getting too tired by the time you get to it. Warmup/pyramid up with singles, then bang out 5 reps with it and pyramid back down 5x5. Just get over the mental block of not getting it.

 

[ricanx99]

I would really try to 'prime' the body with some heavier weights. Not necisarily(sp) maxing out each time, but using heavier than the weight you keep getting stuck at. Singles would be fine IMO, warmup, do a LOT of heavy singles WELL over 285, then do some higher 4-6 rep work at the end.

Where are you getting stuck with the bar? On the chest, 2" up, half-way, or just can't lock it out? Might try setting the safety bars so the bar sits ON your chest, and practice pressing straight up to lockout.

In all honesty, probably anything will work if you stop focusing on that one 285x5. Perhaps you are just getting too tired by the time you get to it. Warmup/pyramid up with singles, then bang out 5 reps with it and pyramid back down 5x5. Just get over the mental block of not getting it.

I get it about 4 inches off my chest and just get stuck there.... My spotter lets me struggle to be sure that I am absolutely stuck before pulling it. I'll think of something to do in the meantime... Thanks man.

 

[ricanx99]

Day 2 Week 4

Inclines 4x5- 160, 185, 210, 235*
Squats 4x5 - 175, 215, 255, 255
Deadlifts 4x5 - 200, 250, 300, 350
Shrugs 2x10x225
Situp on Decline bench 2x15xBW

Inclines by 3...

 

[ricanx99]

Day 3 Week 4

Flats 4x5, 1x3, 1x8 - 160, 195, 230, 265.... 295.... 230
Squats 4x5, 1x3, 1x8 - 180, 225, 255, 295.... 330....255
Pendlay Rows 4x5, 1x3, 1x8 - 150, 175, 200, 225.... 255.... 200
CG Bench - 3x8x195
Rope Hammer Curls - 1x100x10, 1x120x10, 1x140x10

All around solid workout... 295x3 is a PR for flats... 330x3 ties my previous squat PR and 255x3 also ties my old PR... time to make some moves!

 

[ricanx99]

Day 1 Week 5

Flats 5x5 - 170, 200, 230, 260, 290
Squats 5x5 - 190, 225, 260, 295, 330
Pendlay Rows 5x5 - 155, 180, 205, 230, 255

No time for abs cuz I was tying to hurry back to work! But overall, my best day in awhile! PR's across the board! Lookin' good and strong baby!

 

[ricanx99]

Day 2 Week 5

Inclines 4x5 - 160, 185, 210, 235
Squats 4x5 - 190, 225, 260, 260
Deadlifts 4x5 - 205, 255, 305, 355

Inclines seem to be a bit of a struggle for me recently... only got 2 reps last week and only 3 reps this week.. Its progress, but not how I want it to be... everything else went good...

 

[fudge_genius]

I think your routine is enough. You just have to be more determined in doing it properly.



____________
Kaye
Download the Dodge Charger Info 2007 Catalog

 

[ricanx99]

I think your routine is enough. You just have to be more determined in doing it properly.



____________
Kaye
Download the Dodge Charger Info 2007 Catalog

....... thanks?

 

[ricanx99]

Day 3 Week 5

Flats 4x5, 1x3, 1x8 - 170, 200, 230, 260.... 300.... 230
Squats 4x5, 1x3, 1x8 - 190, 225, 260, 296..... 335..... 260
Pendlay Rows 4x5, 1x3, 1x8 - 155, 180, 205, 230..... 260..... 205
Rope Hammer Curls - 3x10x140
CG Bench Press - 3x8x200

PR's on all sets of 3 across the board! Really pushing those flats hard! I'm very very stoked with what I did in the gym today... I love it....

 

[JohnRobHolmes]

Hell yea bro, Keep those PR's coming!

 

[ZGzaZ]

Day 3 Week 5

Flats 4x5, 1x3, 1x8 - 170, 200, 230, 260.... 300.... 230
Squats 4x5, 1x3, 1x8 - 190, 225, 260, 296..... 335..... 260
Pendlay Rows 4x5, 1x3, 1x8 - 155, 180, 205, 230..... 260..... 205
Rope Hammer Curls - 3x10x140
CG Bench Press - 3x8x200

PR's on all sets of 3 across the board! Really pushing those flats hard! I'm very very stoked with what I did in the gym today... I love it....

Damn, nice job man. Can't wait for your 315x3 day...we will make sure we both goto sound body that day. Sick lifts today though...

Glad to see the squat finally passed 330 also, good job man.

 

[ricanx99]

Hell yea bro, Keep those PR's coming!

Thanks JRH! I was pretty happy I nailed all of em... I feel like i'm much stronger than before now and should be able to keep it goin!

 

[ricanx99]

Damn, nice job man. Can't wait for your 315x3 day...we will make sure we both goto sound body that day. Sick lifts today though...

Glad to see the squat finally passed 330 also, good job man.

Thanks man... I'm pretty happy to get passed that too... They've been moving WAY better than before so I hope to get em up to where you're at... But that prolly will take quite some time seeing as how you have 40lbs on me in that one!

 

[ZGzaZ]

Thanks man... I'm pretty happy to get passed that too... They've been moving WAY better than before so I hope to get em up to where you're at... But that prolly will take quite some time seeing as how you have 40lbs on me in that one!

45 asshole....

 

[ricanx99]

Day 1 Week 6

Flats 5x5 - 175, 205, 235, 265, 295
Squats 5x5 - 175, 215, 255, 295, 335
Pendlay Rows 5x5 - 140, 170, 200, 230, 260
Weighted Decline bench situps - 3x10 w/35lb plate

PRs across the top! All three top sets are PRs! Now, onto a concern.... For some reason, I seem to have trouble attempting 315 for a 1 rep max. My reasoning for this is I can do 295x5 and 300x3.... but I get 315 on the bar and it seems to not work out for me. Based on the numbers I've been getting, I would think that I could hit it. When I get to the bottom of the decent, my left shoulder and forearm seem to "lock" up... I can't get it back off my chest at ALL. So I was hoping to get some advice...? I was thinking about adding some negatives on day 1, switch Inclines to Push Presses and see if that helps at all. Of course, the negatives would be heavy to see if I can handle the 315 better... I'm not 100% concerned, if I can't get it, then hey.. I'll keep progressing on the rep scheme.. But I was wondering if any of you had some advice/ideas on this.... Thanks...

 

[ricanx99]

Day 2 Week 6

Seated Military Press 5x5 - 95, 105, 115, 125, 135
DB Incline press - 3x8x70
Squats 4x5 - 175, 215, 255, 255
Deadlifts 4x5 - 210, 260, 310, 360

All lifts felt good.. I know the Military Presses look weak but I haven't done em in a long time so I wanted to start at a lower weight. I'm gonna see if switching to those and DB incline presses can help strengthen my shoulders for flat bench when I get to 305 and up...

 

[ZGzaZ]

Day 2 Week 6

Seated Military Press 5x5 - 95, 105, 115, 125, 135
DB Incline press - 3x8x70
Squats 4x5 - 175, 215, 255, 255
Deadlifts 4x5 - 210, 260, 310, 360

All lifts felt good.. I know the Military Presses look weak but I haven't done em in a long time so I wanted to start at a lower weight. I'm gonna see if switching to those and DB incline presses can help strengthen my shoulders for flat bench when I get to 305 and up...

Not that I don't talk to you everyday, but I thought I'd post here also. First, if you're working on pure strength for your shoulders, I don't think doing a 3x8 scheme is going to help too much, nor is the 5x5 on militaries if youre gonna start light. Just pound them hard on the 5x5, maybe doing a couple sets of doubles or triples with heavy weight and progression of course.

The other note, it's almost unrealistic to progress your bench too much further with relation to your other lifts. You are pressing near 300lbs on flats, when your squat/dead aren't over 4 yet. Adding 50-75lbs to each of those lifts is going to give you a noticeable jump in flats. How many guys do you know that all 3 lifts are a respectable amount and equal? It doesn't happen. Gl tho brotha goose, I know you'll figure it all out.

 

[ricanx99]

Day 3 Week 6

Flats 4x5, 1x3, 1x8 - 175, 205, 235, 265..... 305*..... 235
Squats 4x5, 1x3, 1x8 - 175, 215, 255, 295.... 340.... 255
Pendlay Rows 4x5, 1x3, 1x8 - 140, 170, 200, 230..... 265.... 200
Rope Hammer Curls - 3x10x150
CG Bench - 3x8x205

I didn't even attempt the 305 because my 265 was a struggle.... I had been partying/drinking like crazy cuz my bday was on Friday so I'm pretty sure that had a lot to do with it. I was still able to get my squats and rows so I was happy about that. All good tho, I'm ready for next lifting session!