Iggy's 12 week 5x5 cycle

[iggy]

Down at college i've gained around twenty pounds. I quit drinking and smoking for awhile and plan on getting my body back in shape. I'll update all of this after testing myself tomorrow.

Goals - To lower my bodyfat % significantly, eat more protein daily, track what i eat and try to eat more healthy down at college, become more leaner, increase my immune system and cardiovascular system and increase my strength.
Bench - 180x5 to 225x5
Squat - 225x5 to 275x5
Clean - 155x5 to 195x5
BB Row - 155x5 to 195x5

Height - 5'7
Weight - 195-200 Desired Weight - 165

History - Played football for four years in high school, freshman at college. Was very good at olympic lifts including squats, cleans and jerks. had a mediocre bench. Never ate too good or had good sleep patterns. Changing that all with a schedule.

Back in High School my rep maxes used to be
Bench 205x5
Squat 295x5
Clean 185x5

I haven't done a 5x5 split since 2006-early2007

I'm going to record what i eat daily and how i feel after i workout. I'm going to start Monday and i'm finding out my current rep maxes tomorrow. I think i will start light as a 5x5 cycle should be started.

Every Monday, Wednesday, and Friday I'm going to lift from 3pm to 4:30pm
Tuesdays, Thursdays, and Saturdays I'll be running from 3pm to 3:30pm.

I have a weak back and would like to improve it, i suck at barbell rows though Would power cleans be enough to work the back?
I also have a very bad shin splint problem.
Here's an estimation of what my cycle will be like.

bd's = backdowns

M
Bench - 100x5, 120x5, 140x5, 160x5, 180x5
Squat - 135x5, 155x5, 175x5, 195x5, 225x5
Cleans - 75x5, 95x5, 115x5, 135x5, 155x5
BB Rows - 75x5, 95x5, 115x5, 135x5, 155x5
Abs

T
30 min run
Calves

W
Inc Bench - 100x5, 120x5, 140x5, 140x5
Squat - 135x5, 155x5, 175x5, 175x5
Deads - 115x5, 135x5, 155x5, 175x5, 195x5
Militarys - 95x5, 115x5, 135x5, 155x5
Abs

TH
30 min run
Calves

F
Bench - 100x5, 120x5, 140x5, 160x5, 185x3, 140x8 bd
Squat - 135x5, 155x5, 175x5, 195x5, 230x3, 175x8 bd
Cleans - 75x5, 95x5, 115x5, 135x5, 160x3, 115x8 bd
BB Rows - 75x5, 95x5, 115x5, 135x5, 160x3, 115x8 bd
Bi's/Tri's
Abs

SA
30 min run
Calves

SU
Rest

Theres the general idea. Do you guys think i should do backdown's or not?

I plan on tracking what i eat daily with fitday.com and recording it. I also plan to eat 6-8 meals a day.

I'm going to wake up every mourning at 8:30am and go to bed at 11:30pm.
I'm able to eat at 9am, 11:15am, 2pm, 4:45pm, 7:15pm, 9:00pm, and 11:00pm

I also plan on getting some vitamins, preferably animal pak (unless you all know of any better, and drinking 3-4 50 gram protein shakes a day. One when i wake up and another at 11 before i go to bed.

I will drink at least a gallon of water a day.
Any news on that amp stuff? does it work?
Thanks guys, i appreciate it.
- iggy

 

[beerdrinker]

Have you tested your maxes recently? Are you starting low enough?


I wonder if cleans + rows on MF and incline + military on Wed. would be too much. Especially if you are trying to lose weight. I doubt I would be able to handle that.

 

[iggy]

i've based my maxes from what i've been lifting lately. i know i can do incline and military on Wednesday, but i'm not sure if i should do cleans or rows. i'm better at cleans, but have a weaker back.

 

[iggy]

im taking out the rows and keeping cleans.

 

[iggy]

M
Bench - 100x5, 120x5, 140x5, 160x5, 180x5
Squat - 135x5, 155x5, 175x5, 195x5, 225x5
Cleans - 75x5, 95x5, 115x5, 135x5, 155x5
BB Rows - 75x5, 95x5, 115x5, 135x5, 155x5
Abs

Workout Log - Really easy except struggled squatting on 4th and 5th set. got fourth up struggling and couldn't really get fifth but it was close.
Workout Rating - 7/10

Meals
9am - Raisin Bran/Skim Milk one bowl
11:10am - 46g Kirkwood canned Chicken Breast
2:00pm - 1/2 subway oven roasted chicken breast (lettuce, tomats, olive oil, vinegar, provolone cheese, pickles.) 24g whey optimum nutrition protein
4:30 (post workout) - 1/2 subway oven roasted chicken breast, 24g whey opt nut prot
8:00 - pizza........ i messed up....... 4 slices barbecue pizza. mushrooms, cheese, onions, sauce. Afterwards ice cream sunday.... was pressured into it. cheat meal for the week now. not a good way to start off.......
11:00 - 50g whey opt nut prot

Meal Rating - 4/10
Meal Log - Should of really not eaten like a dumbass. It's really hard to find healthy college food freshman year. I have vegetables and i need to find a damn pot and make them tomorrow, (the cafeteria veggies are nasty).

also i'm picking up some vitamins tomorrow.
any ideas? animal pak again?

 

[iggy]

T

Ran a mile in 10 minutes...
not that impressive but very easy and i am going to increase the distance and speed every week.

Calves - Three sets of up-downs.... once regular stance, legs facing inward, then outward 3 times each.

Cardio Rating - 5/10
Cardio Log - Pushed myself to run when i felt lazy. My cardiovascular skills are already increasing and shin splints are getting better.

will post meals later.
been drinking a gallon of water every day also.