Hip Me To The Game!!!

[$EmOnEy$]

Alright people this is my first listing although I have been lifting with Zgzaz's and Ricanx99 for almost 12 weeks. I figured this would be a good way to get some more feedback and keep track of my numbers.

Back Squats- 5x5 Straight Sets 265
Jump Shrugs- 5x5 Ramped Sets 185-225-265-305-345
Chest Supported Rows- 5x8 Ramped Sets 90-105-120-135-150 *165
EZ Curl- 5x5 Ramped Sets 60-70-80-90-100

I ended up doing the extra set on rows because they felt really good and I wanted to be able to see if i could get them since my last set didn't feel as heavy as I thought it was going to.

 

[ZGzaZ]

It's about time....

 

[$EmOnEy$]

Day 1 Week 3

Flats 3x5 & 2x1 R.S. 150-170-190 215-240 *270
Incline Dumbell 3x10 S.S. 80
Dips 4x15 S.S. Body Weight
Cable Cross-overs 3x10 50
Weighted Abs 4x15 S.S. 35


I atempted 270 as my last set because we were in the groove and I wanted to see if I could get it. I got it three quarters of the way up before my spotter pulled it up.

Overall it was a good workout and I feel confident that I will get it soon.

 

[ricanx99]

It's about time....

I second that....

 

[$EmOnEy$]

Week 3 Day 2

Squats 5x3 & 3x3 R.S. 170-95-220 & 245-270
Rows 5x5 & 1x10 R.S. 135-155-175-195-215 & 155
Chin-ups 9x3 S.S. Body Weight
Seated Pull-downs 10x3 S.S. 130
Hammer Curls 10x3 S.S. 40

Just being on this program of 5x5 I have increased my squat by 45 pounds in two months. It really doesn’t seem like high numbers but going from a 90 degree squat to a full down 45 degree squat I had to drop the weight but my strength had increased.

 

[al420]

Well lets see ....

1. poor choice of workout partners - Rican is a Puerto bro - didn;t you know that...and no ones what Zgzaz is..including him

2.silly program w/ Squats and Deadlifts (you can't grow doing these lifts bro, didn't you hear - they make you a fat body)

3. Welcome tot he board - getting really strong is fun shit

 

[ZGzaZ]

Well lets see ....

1. poor choice of workout partners - Rican is a Puerto bro - didn;t you know that...and no ones what Zgzaz is..including him

2.silly program w/ Squats and Deadlifts (you can't grow doing these lifts bro, didn't you hear - they make you a fat body)

3. Welcome tot he board - getting really strong is fun shit

Lol, classic Al post.

 

[ricanx99]

Well lets see ....

1. poor choice of workout partners - Rican is a Puerto bro - didn;t you know that...and no ones what Zgzaz is..including him

2.silly program w/ Squats and Deadlifts (you can't grow doing these lifts bro, didn't you hear - they make you a fat body)

3. Welcome tot he board - getting really strong is fun shit

You son of a bitch Al! You got something against puerto ricans!? Hahaha.... we are teaching Emoney the proper ways to train for strength!

 

[al420]

Word!

And hell no - I love Puerto Ricans. I love the 5x5, squats and milk.

 

[ricanx99]

Word!

And hell no - I love Puerto Ricans. I love the 5x5, squats and milk.

Yes.... milk is good..... and so are squats.... so shut up and squat! Oly style all the way!

 

[ZGzaZ]

Tumwater Style....

 

[al420]

Well my balls do touch the floor when I squat, but I have pretty big balls.

No joke, my Oly coach says shit like "75%, that is no where near deep enough" when I am already below parallel - they call anything less than a literal Ass to Grass squat a half squat at best. I have been squatting deep for a while, below parallel, but squatting Oly (especially w/ a high bar placement) is a whole new ballgame. Plus, getting to drop the weight off your back onto the floor on your last rep of your last set is very enjoyable.

 

[$EmOnEy$]

Yeah these guys are pretty much un-cool just kidding. I went to high school with them and I had been lifting for awhile before I starting lifting with them but they brought a new approach to me and I have seen a lot more gains overall lifting with them then I have alone in the last 2 almost 3 months so they pretty much know what they are talking about collectively from getting advise on the boards but I appreciate the encouragement.

 

[BiggT]

I'm in.....I like following you boys' progress, it's been unreal since late-Summer.Are all of you still trying to slap on weight? You guys are what, about early-20s or so?

 

[ricanx99]

I'm in.....I like following you boys' progress, it's been unreal since late-Summer.Are all of you still trying to slap on weight? You guys are what, about early-20s or so?

I'm not trying to put on weight.. I don't eat enough cals to support the gains. I do eat plenty of cals daily, but its more for gaining strength than size. My strength has been going up consistently so I'm happy about that. And I am 22... will be 23 in June.

 

[ZGzaZ]

I'm in.....I like following you boys' progress, it's been unreal since late-Summer.Are all of you still trying to slap on weight? You guys are what, about early-20s or so?

I'm still working on putting on weight, shooting for 245 by June, so a slower bulk than my original. Same age as Rican also, 22. Emoney is a year older than us.

 

[$EmOnEy$]

Week 3 - Day 3 - March 16th -

Push Press - 5x5 R.S. 100-20-40-60-70

Flats - 5x8 R.S. 120-40-60-80 -200

Skullcrushers -3x10 S.S. 70

One Arm Cable Pushdowns - S.S 3x10 60

Decline Situps - 2x15 BW

My numbers are slowly increasing. I didnt post last weeks because I wasnt on here yet but I made 5 pound jumps in everything but skullcrushers. I moved the reps up by 2 and I am going to do 80 next week.

 

[$EmOnEy$]

Day 4 Week 3

Squats - 5x5 S.S.- 265

Jump Shrugs 5x5 & 1x20 R.S- 190, 230, 270, 310, 350.... 215x20

T-Bar Rows 5x8 R.S. - 110, 125, 140, 155, 170

Barbel Curls - 5x5 R.S. 70-80-90-100-110

Yeah I have to agree with Rican our day 4 is the hardest yet and he wanted to include deads on this day gimmie a break lol.

 

[$EmOnEy$]

Week 4 - Day 1 - March 20th -

Last Week: Flat Bench - 150x5, 170x5, 190x5, 215x1, 240x1
This Week: Flat Bench - 135x5, 160x5, 185x5, 210x5, 235x5

Last Week: Incline Dumbells - 3x80x10
This Week: Incline Dumbells - 3x85x10

Last Week: Hammer Strength Dips (weight only) - 2x230x10
This Week: Hammer Strength Dips (weight only) - 2x250x10

Last Week: Bodyweight Dips - 4x15xBW
This Week: Bodyweight Dips - 2x15xBW (did 4 sets last week because we didnt do the
hammer strength dips)

Last Week: Cable Crossover - 3x50x10
This Week: Cable Crossover - 3x60x10

Last Week: Weighted Decline Situps - 4x35lbsx10
This Week: Weighted Decline Situps - 4x35lbsx10

I see the steady increase and Im glad that I took a step back as advice from both Zgzaz and Rican on bench. A few weeks ago I wasnt able to get 235x5 and I got it this week. TIME TO MOVE UP!!!

 

[$EmOnEy$]

Day 2 Week 4

Squats - 5x3, 3x3 - 150, 175, 200, 225, 250, 275
Deadlifts - 5x5 - 195, 225, 255, 285, 315
Chins - 3x10 BW
Hammer DB Curls - 3x8x45

Man not doing deads for three weeks then bringing them back was a real eye opener. I wasn't ready for them but was able to complete all sets. I'm glad I took a step back in the weight to get back in my grove.

 

[youngguns]

Hello everyone, keep up the good lifting.

 

[$EmOnEy$]

Hello everyone, keep up the good lifting.

Hey thanx for droppin a line and your right through pain in pleasure.

 

[al420]

This log is going down hill fast if this punk is posting... But at least you got the obligatory "I didn’t really read your log but good lifting". Sound advice such as this should insure you blast through any potential plateaus, not to mention how well it works for delaoding.

Watch the start weights. Remember the 1st 3 sets are warm ups, so if you make a bigger jump for set 4 that is OK IMO. Bench is also easily stalled, as your training partners can tell you from previous discussion here, and is best served w/ modesty and micro loading.

So what is the new layout? Some days you are doing straight sets and other triples w/ 80% of your 3RM, but just for one triple.

IMO straight sets are very hard. Your mind starts asking permission to leave the room.

 

[ZGzaZ]

Al, jump on my log and look at the second post for the new layout.

 

[$EmOnEy$]

Week 3 - Day 3 - March 23rd -

Last Week: Push Press - 5x5 100-20-40-60-70
This Week: Push Press - 5x5 115-30-45-60-75

Last Week: Flats - 5x8 120-40-60-80-200
This Week: Flats - 5x8 125-45-65-85-205

Last Week: Skullcrushers - 3x10 70
This Week: Skullcrushers - 3x8 80

Last Week: One Arm Cable Pushdowns - 3x10 60
This Week: One Arm Cable Pushdowns - 3x10 70

Last Week: Decline Situps - 3x15 BW
This Week: Decline Situps - 3x15xBW

 

[ZGzaZ]

Week 3 - Day 3 - March 23rd -

Last Week: Push Press - 5x5 100-20-40-60-70
This Week: Push Press - 5x5 115-30-45-60-75

Last Week: Flats - 5x8 120-40-60-80-200
This Week: Flats - 5x8 125-45-65-85-205

Last Week: Skullcrushers - 3x10 70
This Week: Skullcrushers - 3x8 80

Last Week: One Arm Cable Pushdowns - 3x10 60
This Week: One Arm Cable Pushdowns - 3x10 70

Last Week: Decline Situps - 3x15 BW
This Week: Decline Situps - 3x15xBW

Nice work man, youre making good progress on everything. And the bench is finally starting to come up now!

 

[$EmOnEy$]

Week 4 Day 4 - March 24th -

Last Week: Back Squats - 5x5 265
This Week: Back Squats - 5x5 270

Last Week: Jump Shrugs - 5x5 190-230-270-310-350 backoff: 1x20 215
This Week: Jump Shrugs - 5x5 195-235-275-315-355 backoff: 1x20 225

Last Week: T-Bar Rows (weight only) - 5x8 110, 125, 140, 155, 170
This Week: T-Bar Rows (weight only) - 5x8, 115,125, 145, 165, 185

Last Week: Barbell Curls - 5x5 70,80,90,100,110
This Week: Barbell Curls - 5x5 70,80,90,100,110

Last Week: Weighted Hypers - 3x35x8
This Week: None ( AND WERE NOT BITCHES I WAS JUST TIRED FROM SHRUGS AND SQUATS!!!)

 

[ZGzaZ]

Week 4 Day 4 - March 24th -

Last Week: Back Squats - 5x5 265
This Week: Back Squats - 5x5 270

Last Week: Jump Shrugs - 5x5 190-230-270-310-350 backoff: 1x20 215
This Week: Jump Shrugs - 5x5 195-235-275-315-355 backoff: 1x20 225

Last Week: T-Bar Rows (weight only) - 5x8 110, 125, 140, 155, 170
This Week: T-Bar Rows (weight only) - 5x8, 115,125, 145, 165, 185

Last Week: Barbell Curls - 5x5 70,80,90,100,110
This Week: Barbell Curls - 5x5 70,80,90,100,110

Last Week: Weighted Hypers - 3x35x8
This Week: None ( AND WERE NOT BITCHES I WAS JUST TIRED FROM SHRUGS AND SQUATS!!!)

Bitches..... rrraapppeedd!

 

[$EmOnEy$]

Week 5 Day 1 Tuesday 27

Flats 5x5 140-165-190-215-*240

Inclines 3x8 90

Hammer Strength Dips 2x10 240

BW Dips 2x15

Cable Crossovers 3x10 70

Decline Sit-ups 4x10 35

*My new record for reps on the bench!!! I didn't think I was ever going to get past 235x5 but I did and it felt great.


Week 5 Day 28 Wednesday

Squats 5x3-3x3 155-185-205-230-255-280 *285

Deads 5x5 200-230-260-290-320- *340

Chin-ups 1x13-2x10 BW

Hammer DB Curls 3x10 45

* I had two new personal records on this day!!! I got 285 Oly style in squats and 340 on deads. The both felt so good and my workout partner Zgzaz was telling me the last set looked to easy and to keep going so I did. I didn’t think I was going to get them but I did thanks for the support man.

 

[ZGzaZ]

Week 5 Day 1 Tuesday 27

Flats 5x5 140-165-190-215-*240

Inclines 3x8 90

Hammer Strength Dips 2x10 240

BW Dips 2x15

Cable Crossovers 3x10 70

Decline Sit-ups 4x10 35

*My new record for reps on the bench!!! I didn't think I was ever going to get past 235x5 but I did and it felt great.


Week 5 Day 28 Wednesday

Squats 5x3-3x3 155-185-205-230-255-280 *285

Deads 5x5 200-230-260-290-320- *340

Chin-ups 1x13-2x10 BW

Hammer DB Curls 3x10 45

* I had two new personal records on this day!!! I got 285 Oly style in squats and 340 on deads. The both felt so good and my workout partner Zgzaz was telling me the last set looked to easy and to keep going so I did. I didn’t think I was going to get them but I did thanks for the support man.

Good job man! really was a good workout, btw, it was 290 on squats not 285. Some big PR's coming up for you in the coming weeks, 3 plate squat is right around the corner, and 3 plate+25 on deads soon too.

 

[$EmOnEy$]

Day 3 Week 5 Friday 30th

Last Week: Push Press - 5x5 115-30-45-60-75
This Week: Push Press - 5x5 100-20-40-60-80

Last Week: Flats - 5x8 125-45-65-85-205
This Week: Flats - 5x8 130-50-70-90-210

Last Week: Skullcrushers - 3x10 80
This Week: Skullcrushers - 3x10 80

Last Week: One Arm Cable Pushdowns - 3x10 70
This Week: One Arm Cable Pushdowns - 3x10 75

Last Week: Decline Situps - 3x15 BW
This Week: Decline Situps - 3x15xBW

Push Press is a new PR I didnt think I was going to be able to get it but I got it pretty easy and Im looking forward to getting 185 new WEEK!!!

 

[ZGzaZ]

Day 3 Week 5 Friday 30th

Last Week: Push Press - 5x5 115-30-45-60-75
This Week: Push Press - 5x5 100-20-40-60-80

Last Week: Flats - 5x8 125-45-65-85-205
This Week: Flats - 5x8 130-50-70-90-210

Last Week: Skullcrushers - 3x10 80
This Week: Skullcrushers - 3x10 80

Last Week: One Arm Cable Pushdowns - 3x10 70
This Week: One Arm Cable Pushdowns - 3x10 75

Last Week: Decline Situps - 3x15 BW
This Week: Decline Situps - 3x15xBW

Push Press is a new PR I didnt think I was going to be able to get it but I got it pretty easy and Im looking forward to getting 185 new WEEK!!!

Nice job foo, your push presses are moving up quickly. And youre almost to a set of 8 on flats where you were a couple months ago for a set of 4-5. Bang bang, choo choo train....

 

[$EmOnEy$]

Last Week: Back Squats - 5x5 270
This Week: Back Squats - 5x5 275

Last Week: Jump Shrugs - 5x5 195, 235, 275, 315, 355 backoff: 1x225x20
This Week: Jump Shrugs - 5x5 200, 240, 280, 320, 360 backoff: 1x230x20

Last Week: T-Bar Rows (weight only) - 5x8 115, 125, 145, 165, 185
This Week: T-Bar Rows (weight only) - 5x8 115, 135, 155, 175, 195

Last Week: Barbell Curls - 5x5 70, 80, 90, 100, 110
This Week: Barbell Curls - 5x6 70, 80, 90, 100, 110

Last Week: Hypers - Didnt Do them
This Week: Weighted Hypers - 3x8 35

Yeah your right Zgzaz this was a great workout alot of energy was spent.

 

[$EmOnEy$]

Week 6 - Day 1 - April 3rd -

This Week: Flat Bench - 5x5 145, 170, 195, 220, 245, 270x1*

This Week: Incline Dumbells - 1x90x9, 1x90x8 1x90x5

This Week: Bodyweight Dips - 4x15 BW

This Week: Weighted Decline Situps - 3x10 45lbs

I had a new personal record on bench at 270 for one rep but trying to go down and get 265 by two stalled my inclines as you can see. But I agree with Zgzaz cutting some volume might bring our numbers up.

 

[$EmOnEy$]

Day 2 April 4th Week 6
Last Week: Back Squats - 5x3 3x3 155-85-205-30-55-85-95
This Week: Back Squats - 5x3 3x3 160-90-210-35-60-90-300- New Squat PR

Last Week: Deads - 5x5 200-30-60-90-320-340
This Week: Deads - 5x5 225-55-85-315-345-New Dead PR

Last Week: Chins - 1x13- 2x10 BW
This Week: Chins - 1x13- 2x11 BW

Last Week: Hammer Dumbell Curls - 3x10 45
This Week: Hammer Dumbell Curls - 1x6 2x8 50


Day 3 April 6th Week 6

Last Week: Push Press - 5x5 100-20-40-60-80
This Week: Push Press - 5x5 105-25-45-65-85

Last Week: Flats - 5x8 130-50-70-90-210
This Week: Flats - 5x5 150, 175, 200, 225, 250x1 (bust)

Last Week: Skullcrushers (ez-curl bar) -3x6 90
This Week: Skullcrushers (olympic bar) -3x8 80

Last Week: One Arm Cable Pushdowns - 3x10 75
This Week: One Arm Cable Pushdowns - 3x10 80

Last Week: Decline Situps - 3x15 BW
This Week: Decline Situps - 3x15 BW

Day 4 April 7 Week 6

Last Week: Back Squats - 5x5 270
This Week: Back Squats - 4x3 1x1 180-205-30-55-80-305 (PR)

Last Week: Jump Shrugs - 5x5 1x20 200-40-80-320-360-230
This Week: Jump Shrugs - 5x5 1x20 205-45-85-325-365-235

Last Week: T-Bar Rows(weight only) - 5x8 115-35-55-75-95
This Week: T-Bar Rows(weight only) - 5x8 120-40-60-80-200* PR

Last Week: Barbell Curls (ez-curl bar) - 5x5 1x15 70-80-90-100-110-80
This Week: Barbell Curls (olympic bar) - 5x5 1x10 55-65-75-85-95-65

Last Week: Weighted Hypers - 3x10 35
This week: Weighted Hypers - 3x6 45

 

[$EmOnEy$]

Week 7 - Day 1 - April 10th -

Flats - 5x4 1x3 150-75-200-25-50

Incline Bench - 1x135x10, 3x155x8

Bodyweight Dips - 3x15 BW

Decline Weight Abs - 1x15 2x10 45lbs

I only got 3 out of 5 reps on my last set of flats but its still progress none the less. And we sub. incline bench instead of dumbells because people were using them but I am glad we cut a little volume out now. Maybe we will see some new pr's

 

[ricanx99]

Week 7 - Day 1 - April 10th -

Flats - 5x4 1x3 150-75-200-25-50

Incline Bench - 1x135x10, 3x155x8

Bodyweight Dips - 3x15 BW

Decline Weight Abs - 1x15 2x10 45lbs

I only got 3 out of 5 reps on my last set of flats but its still progress none the less. And we sub. incline bench instead of dumbells because people were using them but I am glad we cut a little volume out now. Maybe we will see some new pr's

Man-Pon! Flats are moving on up! Missed you at the gym today tho...??? No answer on your phone?

 

[$EmOnEy$]

Day 2 Week 7 April 12

Squats this week: 5x4 1x3 205-30-55-80-305

Deads this week: 5x5 230-60-95-325-55* PR

Chins this week: 1x15 1x9 1x8

Hammers this week: 3x10 50

I got my top set of squats by 3 this week so they are still moving up which makes me happy and i was feeling froggy on my deads and got 355 for a new PR and they felt really good. I missed you guys yesterday I had a few things to do but made it up tonight!!!

 

[swanky11]

hey, just getting on the thread. im actually doing your workout too. im just using the 5x5 excel spreadsheet to find my reps and weights.

 

[$EmOnEy$]

right on man me and the boys are actually going back to the regular 5x5 we have all thought that we had to much volume changing it up and want to go back to whats tried and true. But thanks for dropping a line and good luck