Daily lifting stats for Ricanx99

[ricanx99]

Thursday December 7th 2006

Todays lifts consisted of shoulders, bis, and tris...
Military Press Seated - 95x10(wu)... 135x10... 155x8... 160x4
Side Lateral Raises - 20x10... 25x10... 30x8
Overhead Dumbell Press - 60x10... 75x8... 90x4
Rear Delt Flyes (pec deck machine) - 80x10... 90x10... 100x8
Alternating Dumbell Curls (standing) - 35x10... 40x10... 45x8
Skull Crushers - 70x10... 70x10... 90x8... 110x4
Hammer Curls - 35x10... 45x8
Tricep Straight Bar Pushdowns - 140x10... 170x10... 200x7

 

[BiggT]

Good to see you posting a journal, I'm subscribed.

 

[get456]

Thursday December 7th 2006

Todays lifts consisted of shoulders, bis, and tris...
Military Press Seated - 95x10(wu)... 135x10... 155x8... 160x4
Side Lateral Raises - 20x10... 25x10... 30x8
Overhead Dumbell Press - 60x10... 75x8... 90x4
Rear Delt Flyes (pec deck machine) - 80x10... 90x10... 100x8
Alternating Dumbell Curls (standing) - 35x10... 40x10... 45x8
Skull Crushers - 70x10... 70x10... 90x8... 110x4
Hammer Curls - 35x10... 45x8
Tricep Straight Bar Pushdowns - 140x10... 170x10... 200x7

I always like to see what other people are doing to kind of compare and see where I may be lacking compared to someone with similar lifts.

I noticed that you only did 160x4 on your last set of milt. press... I can easily do a similar progression and get 160x7-8

But I max out at 80lb db's for presses (7-8 reps).... Even if I start with that exercise

wonder why that would be....

 

[ricanx99]

I always like to see what other people are doing to kind of compare and see where I may be lacking compared to someone with similar lifts.

I noticed that you only did 160x4 on your last set of milt. press... I can easily do a similar progression and get 160x7-8

But I max out at 80lb db's for presses (7-8 reps).... Even if I start with that exercise

wonder why that would be....

I'm not really sure why your maxing at 80lbs. I'm not sure how you're routine goes but maybe too many warmups? I wouldn't be able to give a suggestion or idea unless I can get an understanding of your routine. Had I started with dumbells, I'm usually good for 8-10 reps with 90lb dumbells for my top set. As far as the military press goes, I have just started adding those into my routine. I had been using the Smythe Machine for seated military presses and decided to go to the barbell from now on. So I hope my numbers can increase on that. Good Luck!

 

[FFQuads]

Thursday December 7th 2006

Todays lifts consisted of shoulders, bis, and tris...
Military Press Seated - 95x10(wu)... 135x10... 155x8... 160x4
Side Lateral Raises - 20x10... 25x10... 30x8
Overhead Dumbell Press - 60x10... 75x8... 90x4
Rear Delt Flyes (pec deck machine) - 80x10... 90x10... 100x8
Alternating Dumbell Curls (standing) - 35x10... 40x10... 45x8
Skull Crushers - 70x10... 70x10... 90x8... 110x4
Hammer Curls - 35x10... 45x8
Tricep Straight Bar Pushdowns - 140x10... 170x10... 200x7

Is this the type of split your going to be doing? What's your goal? The 5x5 is a great way to get both and there are lot's of people here that will agree. You might want to have a look at the sticky at the top of the thread page. Good luck!!

 

[ricanx99]

Is this the type of split your going to be doing? What's your goal? The 5x5 is a great way to get both and there are lot's of people here that will agree. You might want to have a look at the sticky at the top of the thread page. Good luck!!

I have looked into the 5x5 training and will begin that very soon. I just ended a 8 week routine of Doggcrapp training for strength gains. And they came tremendously. After those 8 weeks, there is the "cruise" period which is what I'm on. I thought about restarting DC but everyone keeps talking about 5x5 and Bill Starr. The 5x5 has been doing great for two friends of mine so I am going to begin that in a week or two. Hopefully I can experience the same gains in strength/size like my two good buddies. Thanks for the idea.

 

[FFQuads]

I have looked into the 5x5 training and will begin that very soon. I just ended a 8 week routine of Doggcrapp training for strength gains. And they came tremendously. After those 8 weeks, there is the "cruise" period which is what I'm on. I thought about restarting DC but everyone keeps talking about 5x5 and Bill Starr. The 5x5 has been doing great for two friends of mine so I am going to begin that in a week or two. Hopefully I can experience the same gains in strength/size like my two good buddies. Thanks for the idea.

Good luck with it! It looks like you've done well.

 

[ZGzaZ]

I have looked into the 5x5 training and will begin that very soon. I just ended a 8 week routine of Doggcrapp training for strength gains. And they came tremendously. After those 8 weeks, there is the "cruise" period which is what I'm on. I thought about restarting DC but everyone keeps talking about 5x5 and Bill Starr. The 5x5 has been doing great for two friends of mine so I am going to begin that in a week or two. Hopefully I can experience the same gains in strength/size like my two good buddies. Thanks for the idea.

Gonna be good to have a lifting partner again, can't wait to get home and hit the gym with you sucka!

 

[FFQuads]

Gonna be good to have a lifting partner again, can't wait to get home and hit the gym with you sucka!

Both ya'll look pretty short in your pics. Do you want to start a "Short at Shit" club? We can get shirts made and all get combat boots and head bans???

 

[ricanx99]

Both ya'll look pretty short in your pics. Do you want to start a "Short at Shit" club? We can get shirts made and all get combat boots and head bans???

Post elsewhere if you wanna be a dick.

 

[FFQuads]

Post elsewhere if you wanna be a dick.

Here I am trying to start a club and your going to get mad at me??? A club of that nature would be one of the best! I guess you don't know me or understand. Sarge would understand...

ps -
I'm 5 ft. 7 inch. TALL

 

[SgtSlaughter]

FF in a pink headband. Kodak momment right there.

Ricanx he's a jokefull someofabitch, grain of salt brother... a grain of salt.

Me and AL started a "Bigg Bench Club" ... we wear mandatory Under armour and 80's aeorbic socks on our flat bench days

On a more serious note:

Welcome to logging bro! If you have any questions about the Bill starr 5x5 before you start it, don't hesitate to ask...

 

[ZGzaZ]

Both ya'll look pretty short in your pics. Do you want to start a "Short at Shit" club? We can get shirts made and all get combat boots and head bans???

Im 6'0 .... can i still be in the club?

 

[ZGzaZ]

FF in a pink headband. Kodak momment right there.

Ricanx he's a jokefull someofabitch, grain of salt brother... a grain of salt.

Me and AL started a "Bigg Bench Club" ... we wear mandatory Under armour and 80's aeorbic socks on our flat bench days

On a more serious note:

Welcome to logging bro! If you have any questions about the Bill starr 5x5 before you start it, don't hesitate to ask...

Thanks Sarge, I'm moving back to the other side of the state and Ricanx99 and I will be lifting together again, so I'll keep him straight on the 5x5.

 

[FFQuads]

Im 6'0 .... can i still be in the club?

I thought you were shorter. Your log's name mislead me. YOU ARE OUT! Way to tall. How about your buddy? I bet he is 6 ft. 3 inch. and now I'm the huge idiot. great....

 

[ZGzaZ]

I thought you were shorter. Your log's name mislead me. YOU ARE OUT! Way to tall. How about your buddy? I bet he is 6 ft. 3 inch. and now I'm the huge idiot. great....

haha!! damnit! Yea, as for my log, I just have this thing for midgets. I have this fantasy about lining about 4-5 of them up and trying to jump over them all. He is a bit shorter, but a strong muthagoose!

 

[ricanx99]

Here I am trying to start a club and your going to get mad at me??? A club of that nature would be one of the best! I guess you don't know me or understand. Sarge would understand...

ps -
I'm 5 ft. 7 inch. TALL

Here I go running my damn mouth! Sorry Quads, I'm still a newbie on here and shouldnt be talking like that to vets on here. And HELL YEAH! We gotta represent us short folks! And thanks for the support from you and Sarge!

Today I started Bill Starr's 5x5 program and it went great! Thanks to ZgZaz for helping me get my first week set up. It went a little something like this:

Week 1 Day 1 - Dec. 10, 2006

Squats (5x5) - 155x5, 185x5, 215x5, 245x5, 275x5
Flats (5x5) - 135x5, 160x5, 185x5, 210x5, 235x5
Rows (5x5) - 95x5, 120x5, 125x5, 140x5, 155x5
Pullups - 3x8xbodyweight

Hope that looks correct and accurate! I messed up tho on the rows... second set was supposed to be 110x5 and my retarded self added too much weight! But everything went fairly smooth and easy. I'm sure it will get tough! Please give any ideas/suggestions if it looks like I did something wrong! Good Luck ALL!

 

[FFQuads]

Here I go running my damn mouth! Sorry Quads, I'm still a newbie on here and shouldnt be talking like that to vets on here. And HELL YEAH! We gotta represent us short folks! And thanks for the support from you and Sarge!

Today I started Bill Starr's 5x5 program and it went great! Thanks to ZgZaz for helping me get my first week set up. It went a little something like this:

Week 1 Day 1 - Dec. 10, 2006

Squats (5x5) - 155x5, 185x5, 215x5, 245x5, 275x5
Flats (5x5) - 135x5, 160x5, 185x5, 210x5, 235x5
Rows (5x5) - 95x5, 120x5, 125x5, 140x5, 155x5
Pullups - 3x8xbodyweight

Hope that looks correct and accurate! I messed up tho on the rows... second set was supposed to be 110x5 and my retarded self added too much weight! But everything went fairly smooth and easy. I'm sure it will get tough! Please give any ideas/suggestions if it looks like I did something wrong! Good Luck ALL!

Vet? I'm no Vet...lol I'm a bit worried about your friend. Sounds like he might want to try jumping over us. That's just strange. Just input your maxs. in the 5x5 Excel sheet and it builds your workout for you. Good luck with it!

 

[ricanx99]

Vet? I'm no Vet...lol I'm a bit worried about your friend. Sounds like he might want to try jumping over us. That's just strange. Just input your maxs. in the 5x5 Excel sheet and it builds your workout for you. Good luck with it!

Yea, ZgZaz really wishes he was a midget so he could be in... Oh well! thanks for the support tho on the 5x5!

 

[ZGzaZ]

Yea, ZgZaz really wishes he was a midget so he could be in... Oh well! thanks for the support tho on the 5x5!

screw ffquads, I'm in... I got permission from a higher authority.

 

[ricanx99]

Week 1 Day 2 - December 12, 2006

Inclines Bench (4x5) - 140x5, 155x5, 170x5, 185x5
Speed Squats (4x5) - 155x5, 185x5, 215x5, 215x5
Deadlifts (4x5) - 160x5, 205x5, 250x5, 295x5
Seated Overhead DB Press - 2x8 80lbs, 1x6 80lbs

Todays core lifts went fairly well and smooth. I did have a little trouble with the DB presses as you can see the third set wasn't completed. It was more of a gauging lift on those today to find out where I'm at on those presses so I will deload on those to be able to progress properly. Other than that, everything went well. Last set of Deads were taxing, but done with perfect form!

 

[FFQuads]

Week 1 Day 2 - December 12, 2006

Inclines Bench (4x5) - 140x5, 155x5, 170x5, 185x5
Speed Squats (4x5) - 155x5, 185x5, 215x5, 215x5
Deadlifts (4x5) - 160x5, 205x5, 250x5, 295x5
Seated Overhead DB Press - 2x8 80lbs, 1x6 80lbs

Todays core lifts went fairly well and smooth. I did have a little trouble with the DB presses as you can see the third set wasn't completed. It was more of a gauging lift on those today to find out where I'm at on those presses so I will deload on those to be able to progress properly. Other than that, everything went well. Last set of Deads were taxing, but done with perfect form!

Why not BB press those shoulders?

 

[ZGzaZ]

Why not BB press those shoulders?

Mainly because we're working off the same program, and the day 1 flats, and day 2 inclines kill my shoulders, so I'd rather just do a couple accessory sets of dumbells and have them recovered for day 3.

 

[ricanx99]

Why not BB press those shoulders?

In addition to what ZgZaz was saying, DB tax my shoulders more than the BB press do. Both are great movements(you obviously know that) but DB is my preference for shoulder presses.

 

[FFQuads]

In addition to what ZgZaz was saying, DB tax my shoulders more than the BB press do. Both are great movements(you obviously know that) but DB is my preference for shoulder presses.

Kool! That's what I did for years and just in the last 6 months I moved to BB. Both are great but those fuckin' DB get really hard to kick up sometimes....lol Everything looks good!

 

[ricanx99]

Kool! That's what I did for years and just in the last 6 months I moved to BB. Both are great but those fuckin' DB get really hard to kick up sometimes....lol Everything looks good!

Thanks for the support quads! And sometimes they are hard as hell to bring up to shoulder level! I'm sure later on we will add/switch into BB presses too tho. Good luck with yours!

 

[ricanx99]

So day 3 of week 1 came a little late because I waited for ZgZaz to come back to town so we could go together. And it was AWESOME!

Flats - 135x5, 160x5, 185x5, 210x5, 240x3, 185x5
Squats - 155x5, 185x5, 215x5, 245x5, 280x3, 215x8
Rows - 95x5, 115x5, 135x5, 145x5, 165x3, 135x8
EZ bar barbell curs - 3x85x8
Straight Bar Pushdown - 3x160x8

Overall, everything went very well and easy. It was great to lift with my old lifting buddy from back in the day and look forward to many more. 1 week in and I'm liking it so far!

 

[FFQuads]

So day 3 of week 1 came a little late because I waited for ZgZaz to come back to town so we could go together. And it was AWESOME!

Flats - 135x5, 160x5, 185x5, 210x5, 240x3, 185x5
Squats - 155x5, 185x5, 215x5, 245x5, 280x3, 215x8
Rows - 95x5, 115x5, 135x5, 145x5, 165x3, 135x8
EZ bar barbell curs - 3x85x8
Straight Bar Pushdown - 3x160x8

Overall, everything went very well and easy. It was great to lift with my old lifting buddy from back in the day and look forward to many more. 1 week in and I'm liking it so far!

Nice work! It's great to have someone there to workout with.

 

[ricanx99]

Nice work! It's great to have someone there to workout with.

Thanks bro. It is awesome to have someone else there for sure. Especially one of your best friends!

 

[ricanx99]

Week 2 Day 1

Flats - 140x5, 165x5, 190x5, 215x5, 240x5
Squats - 165x5, 195x5, 225x5, 255x5, 285x5
Rows - 105x5, 120x5, 135x5, 150x5, 165x5, 185x5
Underhand Pullups - Bodyweight 3x8

Overall, a GREAT workout. I added a that heavier set on rows because my weight for those were too easy so in order to progress faster, I added one more set at the heavier weight. That 185x5 was about perfect for me to go from for the rest of the week. Other than that, everything went smooth and easy. I actually felt MORE energy and strength AFTER squats! Thanks to Amplify02!

 

[ZGzaZ]

Deads tomorrow, YES! Nice job on the squats/rows too yesterday, let me know what time you wanna go.

 

[ricanx99]

Week 2 Day 2

Inclines - 135x5, 155x5, 175x5, 195x5, 205x5, 215x5
Speed Squats - 165x5, 195x5, 225x5, 225x5
Deads - 140x5, 180x5, 220x5, 260x5, 300x5
Shrugs - 225x8 3 sets
DB Shoulder Press - 70x8 3 sets

Overall, one of the best workouts yet. The downside was the fact that we couldnt go til 9pm cuz the gym had a gay ass Xmas party from 6-9. Lifts were all great and went very easy. I can't wait til next week's deads! Almost 3 wheels per side! Good lifts today zgzaz! MONSTER!

 

[ricanx99]

Week 2 Day 3

Flats - 140x5, 165x5, 190x5, 215x5, 245x3, 250x3, 190x8
Squats - 165x5, 195x5, 225x5, 255x5, 295x3, 225x8
Rows - 115x5, 130x5, 145x5, 160x5, 195x3, 145x8
EZ Curls - 3x8 90lbs
Straight Bar cable pushdowns - 3x8 180lbs

Workout felt great! Did an extra triple heavy because the 245 felt too easy. Squats were great, felt stronger as I got into the heavier sets. In all, I'm thinking that Week 3 Day 1 is going to be AWESOME!

 

[ricanx99]

To those of you that stop by, Merry Christmas and keep lifting hard this next year!!

 

[ricanx99]

Week 3 Day 1

Squats - 155x5, 190x5, 225x5, 260x5, 295x5
Flats - 145x5, 170x5, 195x5, 220x5, 250x5, 255x5
Rows - 115x5, 135x5, 155x5, 175x5, 195x5
Underhand Pullups - 2x8 bodyweight
Decline Hammer Strength - 3 sets... 1st 3platesx5, 2nd 3plates and a quarterx5, 3rd 4platesx5

Overall, a very good workout... I have been able to progress consistently each day so far and even add an extra set to a few excersises to advance in weight. I'm feeling pretty good about it all and hope to continue on successfully.

 

[enigma4dub]

a little late in the game, but subscribed. how much do you weigh and exactly how tall are you? your moving some respectable poundages there, looking forward to seeing some nice progression.

 

[ricanx99]

a little late in the game, but subscribed. how much do you weigh and exactly how tall are you? your moving some respectable poundages there, looking forward to seeing some nice progression.

Thanks for the compliment bro. I stand 5'5 and weighed 177.7 this morning. Short as shit club! (ffquads) So far so good on the 5x5 Bill Starrs. Will continue to post...

 

[ricanx99]

Week 3 Day 2

Inclines - 150x5, 175x5, 200x5, 225x5
Speed Squats - 155x5, 175x5, 225x5, 225x5
Deads - 150x5, 190x5, 230x5, 270x5, 315x5
Shrugs - 3x235x8
DB Shoulder Press - 1x75x8, 1x80x8, 1x85x8

Felt great to hit 3 wheels on each side for deads. We weren't even on planning that but we have been able to progress nicely on deads so far each week. We = zgzaz and I. Our speed squats got messed up because we looked at the wrong poundage in our notebook and that's why its such a strange lookin' jump. But regardless, we would have done 190x5 just as easy for the second set. Day 3 this week will hold over 300lbs for squats! And flat bench will be my biggest ever for 3 reps at 260lbs. It's gonna be good...

 

[ZGzaZ]

I can't wait for your numbers 10 and 12 weeks into this, you're already pushin big weight and only 3 weeks in. Eat big on your off day for day 3 brotha, and nice lifts today.

 

[ricanx99]

Week 3 Day 3

Flats - 145x5, 170x5, 195x5, 220x5, 260x3, 195x8
Squats - 155x5, 190x5, 225x5, 260x5, 305x3, 300x3, 225x8
Rows - 115x5, 135x5, 155x5, 175x5, 200x3, 155x8
Cable Curls - 1x140x8, 1x150x8, 1x160x8
Tricep Pushdowns - 3x190x8

Man... Tough tough day... I did it to myself tho so I can't blame anyone but I was slightly hung over still from last night. I am pretty good about not getting drunk the night before I lift so this is just a reminder for myself not to. It started off nice but when I got to the heavy set of squats 305x3 I wasn't ready physically or mentally. I did 3 reps but I don't count them because they were partial barely reaching 75 degrees. So I took about five minutes to catch my breath and re-attempted at 300x3(which is still a five pound increase) from last week. I got those much smoother and complete. After we finished the squats, that's when I felt the worst. Felt really hot but was sweating cold. Felt sick... I wont do it again. Finished out the rows, curls, and tricep pushdowns. I'm just glad that I finished it out. Week 4 Day 1 will be much better because I WON'T let that happen again.

 

[ZGzaZ]

Week 3 Day 3

Flats - 145x5, 170x5, 195x5, 220x5, 260x3, 195x8
Squats - 155x5, 190x5, 225x5, 260x5, 305x3, 300x3, 225x8
Rows - 115x5, 135x5, 155x5, 175x5, 200x3, 155x8
Cable Curls - 1x140x8, 1x150x8, 1x160x8
Tricep Pushdowns - 3x190x8

Man... Tough tough day... I did it to myself tho so I can't blame anyone but I was slightly hung over still from last night. I am pretty good about not getting drunk the night before I lift so this is just a reminder for myself not to. It started off nice but when I got to the heavy set of squats 305x3 I wasn't ready physically or mentally. I did 3 reps but I don't count them because they were partial barely reaching 75 degrees. So I took about five minutes to catch my breath and re-attempted at 300x3(which is still a five pound increase) from last week. I got those much smoother and complete. After we finished the squats, that's when I felt the worst. Felt really hot but was sweating cold. Felt sick... I wont do it again. Finished out the rows, curls, and tricep pushdowns. I'm just glad that I finished it out. Week 4 Day 1 will be much better because I WON'T let that happen again.

lesson learned, you still threw around some nice numbers today. Your bench is goin up too quick!! When my shoulder is healthy i'll try to give you a little competition. Good job today though, way to push through the sick feeling, it's tough to do... Eat good tomorrow, so we can hit day 1 hard!

 

[ricanx99]

Week 4 Day 1

Flats - 140x5, 170x5, 200x5, 230x5, 260x5
Squats - 160x5, 195x5, 230x5, 265x5, 300x5
Pendlay Rows - 120x5, 140x5, 160x5, 180x5, 200x5, 205x5
Pullups - 1x12 Underhand, 1x8 Overhand, 1x8 Underhand

Overall, a much more solid workout than Day 3 of Week 3. Felt much much better by this day. Flats are still going very smooth and easy so pretty soon I'll have 2 plates and a quarter on each side for 5. I WAS concerned for squats on my top set but I actually BANGED em out nice and easy. (thanks to not being hungover!) Did the extra top set of Rows because the 200x5 was fairly easy so I made an extra jump today. Am looking forward to Day 2 Week 4 for Deads at 325x5! BE READY ZGZAZ!

 

[FFQuads]

Week 4 Day 1

Flats - 140x5, 170x5, 200x5, 230x5, 260x5
Squats - 160x5, 195x5, 230x5, 265x5, 300x5
Pendlay Rows - 120x5, 140x5, 160x5, 180x5, 200x5, 205x5
Pullups - 1x12 Underhand, 1x8 Overhand, 1x8 Underhand

Overall, a much more solid workout than Day 3 of Week 3. Felt much much better by this day. Flats are still going very smooth and easy so pretty soon I'll have 2 plates and a quarter on each side for 5. I WAS concerned for squats on my top set but I actually BANGED em out nice and easy. (thanks to not being hungover!) Did the extra top set of Rows because the 200x5 was fairly easy so I made an extra jump today. Am looking forward to Day 2 Week 4 for Deads at 325x5! BE READY ZGZAZ!

It looks good! Keep up the hard work!

 

[OMEGA]

Rican the more advanced I get the less I can drink
(not that I ever was fan)
It is nice to unwind at times and one may actually benifit from having a drink occasionally.
Now I reserve it for special occasions or for a date with a classy woman.( wine)

 

[ricanx99]

Rican the more advanced I get the less I can drink
(not that I ever was fan)
It is nice to unwind at times and one may actually benifit from having a drink occasionally.
Now I reserve it for special occasions or for a date with a classy woman.( wine)

I've found the same thing happening for myself Omega. It's not easy to party like I used too! I've had lots of friends come into town recently from overseas and that has made it a little easier to do so. (we all went to middle and high school) but it won't happen again. So no worries about it! Like you said, only ONCE in a while.

 

[ricanx99]

Week 4 Day 2

Inclines - 155x5, 180x5, 205x5, 230x4, 230x4
Speed Squats - 160x5, 195x5, 230x5, 230x5
Deads - 165x5, 205x5, 245x5, 285x5, 325x5
Barbell Shrugs - 3x8x245
DB Shoulder Press - 3x8x90

Overall, a very solid workout. My two top sets of inclines weren't completed so I must repeat it next week. For some reason, my left shoulder felt very tight and felt like there was some pressure in there. I got 4 and 1/2 reps both times, but I don't count half reps. There was no pain whatsoever, just felt tight and pressure. Everything else was nice! Love to be Deadlifting 325+ from here on out! Getting into the big boy weights! Onto day 3...

 

[ZGzaZ]

Don't even worry about the inclines, they'll go up nice and smooth next week. We'll stretch the shoulders for longer, and make sure you don't have the same problem. Good job on your deads, looked real solid. Aright brotha, see you tomorrow for day 3, and go Seahawks!

 

[ricanx99]

Week 4 Day 3

Flats - 140x5, 170x5, 200x5, 230x5, 265x3, 200x8
Squats - 160x5, 195x5, 230x5, 265x5, 305x3, 230x8
Pendlay Rows - 120x5, 140x5, 160x5, 180x5, 210x3, 160x8
EZ Curl Bar 3x8x100
Tricep Pushdowns 3x8x200

Today was one of the workouts where I felt UNSTOPPABLE! The flats, squats, rows were super strong and easy at the top sets! Lookin' forward to next Day 3 in Week 5...

 

[ricanx99]

Week 5 Day 1

Flats - 145x5, 175x5, 205x5, 235x5, 265x5
Squats - 165x5, 200x5, 235x5, 270x5, 305x5
Rows - 130x5, 150x5, 170x5, 190x5, 210x5
Underhand Pullups - 1x12, 1x10
Cable Crossovers - 1x8x90, 1x8x100, 1x8x110

This workout went very well even tho I had to go solo. My training partner is a little under the weather and has been having a fever. I was able to blast through all my lifts without a spotter or any help whatsoever. The Cable Crossovers I decided to add was just to get a nice, tight pump at the end of the session in my chest. SOLID workout solo.

 

[ricanx99]

Week 5 Day 2

Inclines - 155x5, 180x5, 205x5, 230x5
Speed Squats - 165x5, 200x5, 235x5, 235x5
Deads - 175x5, 215x5, 255x5, 295x5, 335x1
Barbell Shrugs - 3x8x245
DB Shoulder Press - 3x8x90

This workout was good but also tough. I was happy to get the inclines at 230x5 with ease and powered through them. BUT after that, I started feeling weak and shaky. And that's my own fault because I hadn't eaten a solid meal since 830am and i went to lift at 3pm. I had a weight gainer shake at about 1130am and that was it by the time i got to the gym. I still got my speed squats and first four sets of deads but by the time i got to the fifth one, i was feeling very weak and my stomach was GRUMBLIN'... So I screwed myself by not eating anything up to that point. So next Day 2 i WILL hit 335 for my 5 reps. I won't make that same mistake again.

 

[ricanx99]

Week 5 Day 3

Flats - 145x5, 175x5, 205x5, 235x5, 270x3, 205x8
Squats - 165x5, 200x5, 235x5, 270x5, 310x3, 235x8
Pendlay Rows - 135x5, 155x5, 175x5, 195x5, 220x3, 175x8
EZ Curls - 3x8x100
Tricep Pushdowns - 3x8x210

Todays session went very well. My training partner is feeling better so this is the first time since last week that we were able to lift together. So I was very motivated to get back in the trenches with him. Flats are the heaviest they've ever been and went real smooth. Next day 3 will have two wheels and a quarter on each side. And squats were really nice today. Was super hyped up to hit these and bang em out. Went very well today.

 

[ricanx99]

Week 6 Day 1

Flats - 170x5, 195x5, 220x5, 245x5, 270x5
Squats - 170x5, 205x5, 240x5, 275x5, 310x5
Rows - 120x5, 145x5, 170x5, 195x5, 220x5
Underhand Pullups - 3x8 bodyweight

Just can't wait til Day 3... Some BIG boy waits for me... 275x3 flats, 315x3 squats, and 225x3 rows... It will be glorious for me...

 

[OMEGA]

I am really happy that you guys Lift together

3 times in my Life I had great partners and it always made me so much better

PLEASE appreciate what you both have to the FULLEST

its the good stuff in life

 

[ZGzaZ]

I am really happy that you guys Lift together

3 times in my Life I had great partners and it always made me so much better

PLEASE appreciate what you both have to the FULLEST

its the good stuff in life

Me too, we have a rivalry, and compete for who will be the strongest, which allows us to push each other. At the same time, we've very happy with each others progress and don't get any kind of jealousy when one passes the other in a lift.

 

[ricanx99]

Week 6 Day 2

Inclines - 160x5, 185x5, 210x5, 235x5
Speed Squats - 170x5, 205x5, 240x5, 240x5
Deads - 185x5, 225x5, 265x5, 305x5, 340x3 (reset for 40 seconds) 340x2
Shrugs - 3x8x250
DB Shoulder Press - 1x6x95

My deads were harder than ever! I was actually only supposed to do 335x5 but was feeling good. So I went for a 5lb jump and had to reset my grip after the 3rd rep because it went bad. But I finished through and totaled 5 reps... But since I had to pause for so long between the reps, I will do this set once again. By the time I got to the DB shoulder presses, I was freakin' exhausted... The first time so far on this program I felt like going to sleep towards the end. Next day 2 is gonna be tough as well but will try harder than ever to get EVERY set and rep.

 

[ricanx99]

I am really happy that you guys Lift together

3 times in my Life I had great partners and it always made me so much better

PLEASE appreciate what you both have to the FULLEST

its the good stuff in life

Oh yea bro, I definitely agree with that! Having someone there to motivate you and get you psyched out is crucial to consistent and successful progress! And like Zgzaz said, we do have a small rivalry for strength, but definitely help each other and push each other further than we are used to. Best training partner yet.

 

[al420]

The first time so far on this program I felt like going to sleep towards the end. Next day 2 is gonna be tough as well but will try harder than ever to get EVERY set and rep.

I love it. I can feel ya 100%. At about week 5 or 6 in my first 5x5 I felt like going home after squats.

 

[ricanx99]

Week 6 Day 3

Flats - 155x5, 185x5, 215x5, 245x5, 275x3, 280x3, 215x8
Squats - 155x5, 195x5, 235x5, 275x5, 315x3, 235x8
Rows - 120x5, 145x5, 170x5, 195x5, 225x3, 170x8
EZ Curls - 1x8x105, 1x5x105, 105x7
Tricep Pushdowns - 3x8x220

Oh HELL YEAH! Today was my milestone day... I've NEVER, EVER done that much weight on flats, squats, or rows for reps... It was awesome... I was only supposed to stop at 275 for flats today, but as soon as I was done, my training partner(zgzaz) was whispering "280, 280..." So of course, I HAD to oblige because I was feeling great! And it sure was great! A great day for me. I attribute my successes so far to three key factors... 1) Bill Starr's 5x5 training program... 2) Omega's MASS Stack... 3) this is probably the most important one, is my training partner. There's probably no way that I would be what I'm at if he didn't get me on the program and started training together. His motivation, critiquing and knowledge has guided me to lifts that I never would have been able to do.... And I'm still progressing. Its awesome to think that in four weeks, so long as I don't miss, I'll be doing 300+ on flats for reps, 335+ for squats, and 245+ for rows. Gotta keep it moving and keep eating big!

 

[ZGzaZ]

Week 6 Day 3

Flats - 155x5, 185x5, 215x5, 245x5, 275x3, 280x3, 215x8
Squats - 155x5, 195x5, 235x5, 275x5, 315x3, 235x8
Rows - 120x5, 145x5, 170x5, 195x5, 225x3, 170x8
EZ Curls - 1x8x105, 1x5x105, 105x7
Tricep Pushdowns - 3x8x220

Oh HELL YEAH! Today was my milestone day... I've NEVER, EVER done that much weight on flats, squats, or rows for reps... It was awesome... I was only supposed to stop at 275 for flats today, but as soon as I was done, my training partner(zgzaz) was whispering "280, 280..." So of course, I HAD to oblige because I was feeling great! And it sure was great! A great day for me. I attribute my successes so far to three key factors... 1) Bill Starr's 5x5 training program... 2) Omega's MASS Stack... 3) this is probably the most important one, is my training partner. There's probably no way that I would be what I'm at if he didn't get me on the program and started training together. His motivation, critiquing and knowledge has guided me to lifts that I never would have been able to do.... And I'm still progressing. Its awesome to think that in four weeks, so long as I don't miss, I'll be doing 300+ on flats for reps, 335+ for squats, and 245+ for rows. Gotta keep it moving and keep eating big!

Man....you killed it in there....280x3 with some still left in the tank too...big lift! Everything else looked good too, you're progressing nicely in everything. I don't think you'll have a problem hitting 340x5 on deads next week...eat big and good job man! Many other big PR's to come...

 

[ricanx99]

Week 7 Day 1

Flats - 160x5, 190x5, 220x5, 250x5, 280x4
Squats - 155x5, 195x5, 235x5, 275x5, 315x5
Pendlay Rows - 125x5, 150x5, 175x5, 200x5, 225x5
Underhand Pullups - 1x12, 2x8 bodyweight

Solid workout today. Flat bench proved to be too hard at a 10lb jump as I only got 4 reps. So I gotta stick it out at that weight come day 3 and next day 1. I will get them done tho. Onto day 2...

 

[al420]

Looking solid - 315x5 is nice. Keep pushing it.

 

[ricanx99]

Week 7 Day 2

Inclines - 140x5, 165x5, 190x5, 215x5, 240x4
Speed Squats - 170x5, 205x5, 240x5, 240x5
Deads - 185x5, 225x5, 265x5, 305x5, 340x5
Shrugs - 3x8x265

So... For the second time thus far I missed on Inclines by a half rep for 5 total. Its okay tho because I will get it next week for 5. Everything else went fantastic... Deads were WAY better than last week. Got all five reps perfectly and with great form. My Shrugs were jumped up big time just because I HAVE to match ZgZaz for weight/poundage Day 3 will be good... I MAY attempt a max of 315 on flats.... previous max before getting on Bill Starr's was 300x1. So a 15lb jump would be good I think... Wish me luck boys!

 

[ZGzaZ]

What's it got to do with luck?!?! YOU DO IT!!! you will stay under the bar until 315x1 has been pressed....

 

[ricanx99]

Week 6 Day 3

Flats - 160x5, 190x5, 220x5, 250x5, 280x3, 220x8
Squats - 155x5, 195x5, 235x5, 275x5, 320x3, 235x8
Rows - 125x5, 150x5, 175x5, 200x5, 230x3, 175x8
Hammer Rope Curls - 3x8x140
Tricep Pushdowns - 3x8x230

Big workout! Everything went nice and smooth.... I was a little off by attempting a max of 315 on flats AFTER I finished my 6 sets for the day... That was a bit foolish. Didn't even come close but I'm not really concerned because I have a feel for how 315 feels in my hands. I know that if i absolutely have to max that I will prepare much better for it. Other than that, everything else was nice and easy. Gotta eat big and keep it pushing. 280x5 will prove to be tough on Tuesday....

 

[ricanx99]

Week 8 Day 1

Flats - 160x5, 190x5, 220x5, 250x5, 280x5
Squats - 160x5, 200x5, 240x5, 280x5, 320x5
Rows - 135x5, 155x5, 180x5, 205x5, 230x5
Standing Push Press - 1x8x95, 1x8x115, 1x8x135

I thought this workout was very efficient and was happy to get all my lifts. We decided to add push presses to help with shoulder strength. Those were nice and a good addition to our Day 1s. So we will continue there and keep pushing those. I was able to get my flats this time with no trouble at all. Squats felt good and solid... Everything is moving along nicely and hopefully it'll stay that way for awhile. Onto Day 2...

 

[ricanx99]

Week 8 Day 2

Inclines - 165x5, 190x5, 215x5, 240x4
Speed Squats - 160x5, 200x5, 240x5, 240x5
Deads - 185x5, 225x5, 265x5, 305x5, 350x5
Shrugs - 3x8x275

So I reached my first lift where I'm gonna have to deload. The second week in a row that I missed 240x5 so I think I'll drop 20lbs and re-work my way back up. Other than that, DEADS were AWESOME! I was originally to do 345 but was feeling nice and strong so I went for 350 and got em! BTW, that is double my body weight for reps! Last rep was tough but I was able lock it out and get all 5 reps. I think we are gonna try and do 4 sets next week to see how that affects us on deads. Hopefully it will lighten the work up and allow us to get our top sets easier. Some HARD WORK! We are gonna keep it pushing tho!

 

[FFQuads]

Looks good! What's your weight?

 

[ricanx99]

Looks good! What's your weight?

175lbs... been stuck at that weight for awhile... but i don't mind it cuz i'm short! 5'5 baby!

 

[ricanx99]

Week 8 Day 3

Flats - 160x5, 190x5, 220x5, 250x5, 285x3, 220x8
Squats - 160x5, 200x5, 240x5, 280x5, 325x3, 240x8
Rows - 135x5, 155x5, 180x5, 205x5, 235x3, 180x8
Rope Hammer Curls - 3x8x150
Tricep Pushdowns - 3x8x240

Overall, a solid workout indeed! 285 for reps on flats and 325 for reps on squats! I can't be stopped! LoL... just playing.... but progressing nice and strong... Feeling good throughout the entire workout. Next Day 1 will be hard, but I think I will get them all.

 

[enigma4dub]

keep riding that wave of momentum bro.

 

[ricanx99]

keep riding that wave of momentum bro.

Thanks man... I appreciate the support! I'm riding til the wheels come off!

 

[ZGzaZ]

Thanks man... I appreciate the support! I'm riding til the wheels come off!

There are wheels on a wave..... ??

 

[SgtSlaughter]

keep riding that wave of momentum bro.

.....

 

[ricanx99]

Week 9 Day 1

Flats - 165x5, 195x5, 225x5, 255x5, 285x4.5
Squats - 165x5, 205x5, 245x5, 285x5, 325x5
Rows - 135x5, 155x5, 180x5, 205x5, 235x5

WOW! Freakin' hard workout session! SO DAMN CLOSE to getting that last rep on flats... was halfway up and got stuck there for about 10 seconds before ZgZaz pulled it up for me. ALMOST! I will get it next week tho... Squats are getting really tough.... I should be able to get it easier tho.
BANG BANG!!!

 

[ZGzaZ]

Yes, 285x5 will be conquered next week for you... and it was more like 13 minutes that you and the bar were fighting...

Bang Bang!

 

[ricanx99]

Week 9 Day 2

Inclines - 150x5, 175x5, 200x5, 225x5
Speed Squats - 165x5, 205x5, 245x5, 245x5
Deads - 175x5, 235x5, 295x5, 355x5
Shrugs - 3x8x285
Decline Bench Weighted Crunches - 2x8 w/25lb plate

BANG BANG!!! Knock em cold mothafucka!

 

[OMEGA]

There are wheels on a wave..... ??

LOL!!!!!!!!!!!!!!!!

 

[OMEGA]

Rican great Lifts and determination

the Force is with you.

 

[ricanx99]

Rican great Lifts and determination

the Force is with you.

Thank you Jedi Master.... Yoda speaks of the same.... "the force is strong, in this one, yes"

 

[ricanx99]

Week 9 Day 3

Flats - 165x5, 195x5, 225x5, 255x5, 290x1, 225x8
Squats - 165x5, 205x5, 245x5, 285x5, 330x3, 245x8
Rows - 135x5, 155x5, 180x5, 205x5, 240x3, 180x8
Curls - 3x6x110
Close-grip bench - 3x8x155

Flats sucked monkey balls. I felt a tightening in my left shoulder after the 1st rep and failed to get anymore reps. I still have to attempt 285x5 on Week 10 Day 1 because I didn't get it previously. I tried 290x3 because 285 I almost got completed for 5 reps and figured I could get that weight and redo 285x5. Just gonna have to get it on Tuesday. Everything else was good. We started adding close grip bench for triceps instead of pushdowns because we the stack at our gym doesn't go higher than 250 and we are both over that... BANG BANG!!!!

 

[SgtSlaughter]

awesome lifting man. you'll hit 285 no problem next time!

what attachment you using for pushdowns?

 

[ricanx99]

awesome lifting man. you'll hit 285 no problem next time!

what attachment you using for pushdowns?

We were using the straight bar for those pushdowns sir! Sometimes we used the cambered attatchment if the straight bar was being used. Thanks for the support!

 

[ricanx99]

Alright guys... I think it's time for me to de-load... I've reached what I think are some pretty good numbers up to this point at my body weight and have been struggling hard on flats and squats. My Top sets for reps at this point are as follows... 285x3 flats, 235x3 rows, 330x3 squats, 355x5 deads, and 235x5 for inclines through 9 weeks of 5x5. I have already reset my inclines and will do so now on flats and squats because they have been getting difficult now. I hope this reset will allow me to blow by these weights in the near future... All back movements have felt nice and solid so I have no worries to de-load those at this time.

 

[ricanx99]

Week 10 Day 1

Squats - 5x5 – 155x5, 185x5, 215x5, 245x5, 275x5
Flats - 5x5 - 155x5, 180x5, 205x5, 230x5, 255x5
Rows - 5x5 - 120x5, 150x5, 180x5, 210x5, 240x5
Military Press - 3x8x90
Hanging leg raises - 3x8

A good start to the reset for flats and squats. Added the Military press to increase the weight load for my shoulders even tho it was a light weight. It oughta help when I get back up to the heavier weights for flats. And the leg raises I added to help with posture and strength for squats and deads. Made sure to focus on the contraction in the abdominal area. This oughta also help when I get my squats back up. ZgZaz said it best, when we arrive to the gym.... EVERYONE MUST MOVE!!!!!

 

[ZGzaZ]

Good decision to deload, we'll work these back up slowly and shatter your other PR's. Deads tomorrow, rest up....

 

[ricanx99]

!

Week 10 Day 2

Inclines -155x5, 180x5, 205x5, 230x5
Speed Squats - 155x5, 185x5, 215x5, 215x5
Deads - 180x5, 240x5, 300x5, 360x5
Shrugs 3x8x290
Weight Situps w/Decline Bench - 3x8 w/25lb plate

BANG BANG!!!!!

 

[ZGzaZ]

Re: !

Week 10 Day 2

Inclines -155x5, 180x5, 205x5, 230x5
Speed Squats - 155x5, 185x5, 215x5, 215x5
Deads - 180x5, 240x5, 300x5, 360x5
Shrugs 3x8x290
Weight Situps w/Decline Bench - 3x8 w/25lb plate

BANG BANG!!!!!

Great job last night brotha, the decreased workload from squats/inclines made your deads look like cake!!!! CAKE!! "Gimme that!!!" ....aright, see you tomorrow morning.

 

[ricanx99]

Re: !

Week 10 Day 3

Flats - 155x5, 180x5, 205x5, 230x5, 260x3, 205x8
Squats - 155x5, 185x5, 215x5, 245x5, 280x3, 215x8
Rows - 120x5, 150x5, 180x5, 210x5, 245x3, 180x8
Curls - 2x6x110
Close Grip Bench - 3x8x165

Good, solid workout. Looking to keep it pushing!

 

[ricanx99]

Re: !

Week 11 Day 1

Flats - 160x5, 185x5, 210x5, 235x5, 260x5
Squats - 165x5, 195x5, 225x5, 255x5, 285x5
Rows - 125x5, 155x5, 185x5, 215x5, 245x5
Decline bench sit up - 2x15xBW
Lower abdominal leg raises - 2x15

Good, solid workout. Lifts went nice and smooth with no trouble. I should be able to get passed my previous weights this time around with no struggle. I recently added Dermacrine from Primordial Performance to see if the test enhancement will push me passed my limits!

 

[ricanx99]

Week 11 Day 2

Inclines - 155x5, 185x5, 210x5, 235x4
Speed Squats - 165x5, 195x5, 225x5, 225x5
Deads - 185x5, 245x5, 305x5, 365x4

Missed two of my top sets today.... Felt a little weary and tired training so that's probably why. I will go with a full head of steam next day 2 to get that incline and deadlift!

 

[ricanx99]

Week 11 Day 3

Flats - 145x5, 175x5, 205x5, 235x5, 265x3, 205x12
Squats - 155x5, 190x5, 225x5, 260x5, 295x3, 225x8
Rows - 130x5, 160x5, 190x5, 220x5, 250x3, 190x8
Curls - 3x8x90
CG Bench - 3x8x175

I'm glad I'm back and going to be up over the 300's for squats again. They've been moving strong, making sure that each set and rep is ass down to the floor and controlling the weight back up. Flats are real good and solid again and rows continue to move up. I hope that my training partner recovers well soon enough (by Tuesday!) or else he's going to completely change his training up due to a lower back problem.

 

[ZGzaZ]

Week 11 Day 3

Flats - 145x5, 175x5, 205x5, 235x5, 265x3, 205x12
Squats - 155x5, 190x5, 225x5, 260x5, 295x3, 225x8
Rows - 130x5, 160x5, 190x5, 220x5, 250x3, 190x8
Curls - 3x8x90
CG Bench - 3x8x175

I'm glad I'm back and going to be up over the 300's for squats again. They've been moving strong, making sure that each set and rep is ass down to the floor and controlling the weight back up. Flats are real good and solid again and rows continue to move up. I hope that my training partner recovers well soon enough (by Tuesday!) or else he's going to completely change his training up due to a lower back problem.

Good job today, I don't think I will be...but I hope so also. I'm working on new plans as we speak in case..