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Phaded
Guest
good stuff here 
.. 5x5 rules
.. 5x5 rules
I
Introspective
Guest
Tuesday 28th of feb
Sit Ups 3x15 bodyweight, not doing any cardio today, still recovering from the weekend when i went out clubbing.
Sit Ups 3x15 bodyweight, not doing any cardio today, still recovering from the weekend when i went out clubbing.
I
Introspective
Guest
Wednesday 1st of march
Front Squat
bar x 10
1.) 55 x 5
2.) 60 x 5
3.) 65 x 5
4.) 70 x 5
Incline Bench
bar x 10
1.) 32.5 x 5
2.) 42.5 x 5
3.) 52.5 x 5
4.) 62.5 x 5
High Pulls
bar x 10
1.) 30 x 5
2.) 40 x 5
3.) 50 x 5
4.) 55 x 5
Pull Ups - 4 sets of 5 at bodyweight
Roman Chair Sit Ups - 3 sets of 15 at bodyweight
Front Squat
bar x 10
1.) 55 x 5
2.) 60 x 5
3.) 65 x 5
4.) 70 x 5
Incline Bench
bar x 10
1.) 32.5 x 5
2.) 42.5 x 5
3.) 52.5 x 5
4.) 62.5 x 5
High Pulls
bar x 10
1.) 30 x 5
2.) 40 x 5
3.) 50 x 5
4.) 55 x 5
Pull Ups - 4 sets of 5 at bodyweight
Roman Chair Sit Ups - 3 sets of 15 at bodyweight
I
Introspective
Guest
Thursday 2nd of march
Sit Ups 3x15 bodyweight. 20 mins of HIIT on treadmill
Sit Ups 3x15 bodyweight. 20 mins of HIIT on treadmill
I
Introspective
Guest
Friday 3rd of march
Squat
bar x 10
1.) 70 x 5
2.) 80 x 5
3.) 90 x 5
4.) 100 x 5
5.) 110 x 3
backoff set 90 x 8
Bench Press
bar x 10
1.) 45 x 5
2.) 55 x 5
3.) 65 x 5
4.) 75 x 5
5.) 85 x 3
backoff set 65 x 8
Powerclean
hang clean x 10
hang clean x 8
1.) 30 x 5 <------ hang clean
2.) 45 x 5
3.) 50 x 5
4.) 55 x 5
5.) 60 x 3
backoff set 50 x 8
Barbell curls - 3 Sets of 8
Tricep Extensions - 3 Sets of 8
I'm gunna up my squat to 115 next friday (wich is currently my 5rm) because i think i can manage it.
Bench Press i will make increases of 2.5 each week until i am level with my 5rm (90kg) then once i hit that i will aim to add 1.25 each week.
Powercleans - I can now do the full range of motion starting from 40 kg, because i can put my bumper plates under my 10 plates in order to have the bar the same height off the ground as it would normally be with standard bumper plates.
I took some measurements and the bar is the same height off the floor.
Barbell Curls i just start with the bar x 8 then 30 x 8 then 35 x 8... i use this same weight every week for barbell curls, or should i be aiming to add weight each week with these ?
It's pretty much the same with Tricep Extensions, i use the same weight each week not knowing if i should be ramping up or not.
Squat
bar x 10
1.) 70 x 5
2.) 80 x 5
3.) 90 x 5
4.) 100 x 5
5.) 110 x 3
backoff set 90 x 8
Bench Press
bar x 10
1.) 45 x 5
2.) 55 x 5
3.) 65 x 5
4.) 75 x 5
5.) 85 x 3
backoff set 65 x 8
Powerclean
hang clean x 10
hang clean x 8
1.) 30 x 5 <------ hang clean
2.) 45 x 5
3.) 50 x 5
4.) 55 x 5
5.) 60 x 3
backoff set 50 x 8
Barbell curls - 3 Sets of 8
Tricep Extensions - 3 Sets of 8
I'm gunna up my squat to 115 next friday (wich is currently my 5rm) because i think i can manage it.
Bench Press i will make increases of 2.5 each week until i am level with my 5rm (90kg) then once i hit that i will aim to add 1.25 each week.
Powercleans - I can now do the full range of motion starting from 40 kg, because i can put my bumper plates under my 10 plates in order to have the bar the same height off the ground as it would normally be with standard bumper plates.
I took some measurements and the bar is the same height off the floor.
Barbell Curls i just start with the bar x 8 then 30 x 8 then 35 x 8... i use this same weight every week for barbell curls, or should i be aiming to add weight each week with these ?
It's pretty much the same with Tricep Extensions, i use the same weight each week not knowing if i should be ramping up or not.
I
Introspective
Guest
Monday 6th of march
Squat
bar x 10
1.) 70 x 5
2.) 80 x 5
3.) 90 x 5
4.) 100 x 5
5.) 110 x 5 this felt lighter for 5 reps today than it did on friday for 3 reps so im definatly gunna take it to 115 on friday.
Bench Press
bar x 10
1.) 45 x 5
2.) 55 x 5
3.) 65 x 5
4.) 75 x 5
5.) 85 x 5 i probably could have squeezed out 1 more rep and that would have been it i think.
Powerclean
bar x 10 <------ hang clean
1.) 40 x 5
2.) 45 x 5
3.) 50 x 5
4.) 55 x 5
5.) 60 x 5 these didn't feel real heavy but heavy enough to work on form.
I am still not pleased with my form on these, so im gunna practise them some more tomorrow with the bar and then 40 kg. Hopefully on wednesday i will have good form for high pulls.
Hypers - 3 sets of 15 bodyweight these are a bit tough as they are, i can do 3x15 @ bodyweight but sometimes struggle with full range of motion, once i get the full range down on every rep i will start adding weight.
Roman Chair Sit Ups - 3 sets of 15 i will maybe start adding weight to these next monday.
I still don't have a propper eating plan yet, i'm probably getting around 180 - 250 grams of protein a day.
Suplements should be arriving tomorrow they include. whey protein isolate, dextrose and flax seed oil. It will be the first time i have supplemented with dex and flax. I also baught some omega 3-6-9 today wich i took for the first time. Either tomorrow or the next day depending on when i get time, i will be shopping for more protein sources at the supermarket. I currently made up a list that will give me around 285 grams a day. but i used a calorie calculator to work out what i need in order to lose 1-2 pound a week and i need at least 300 grams of protein. Once i get that sorted i will make a list for how much carbs and fats i need.
Squat
bar x 10
1.) 70 x 5
2.) 80 x 5
3.) 90 x 5
4.) 100 x 5
5.) 110 x 5 this felt lighter for 5 reps today than it did on friday for 3 reps so im definatly gunna take it to 115 on friday.
Bench Press
bar x 10
1.) 45 x 5
2.) 55 x 5
3.) 65 x 5
4.) 75 x 5
5.) 85 x 5 i probably could have squeezed out 1 more rep and that would have been it i think.
Powerclean
bar x 10 <------ hang clean
1.) 40 x 5
2.) 45 x 5
3.) 50 x 5
4.) 55 x 5
5.) 60 x 5 these didn't feel real heavy but heavy enough to work on form.
I am still not pleased with my form on these, so im gunna practise them some more tomorrow with the bar and then 40 kg. Hopefully on wednesday i will have good form for high pulls.
Hypers - 3 sets of 15 bodyweight these are a bit tough as they are, i can do 3x15 @ bodyweight but sometimes struggle with full range of motion, once i get the full range down on every rep i will start adding weight.
Roman Chair Sit Ups - 3 sets of 15 i will maybe start adding weight to these next monday.
I still don't have a propper eating plan yet, i'm probably getting around 180 - 250 grams of protein a day.
Suplements should be arriving tomorrow they include. whey protein isolate, dextrose and flax seed oil. It will be the first time i have supplemented with dex and flax. I also baught some omega 3-6-9 today wich i took for the first time. Either tomorrow or the next day depending on when i get time, i will be shopping for more protein sources at the supermarket. I currently made up a list that will give me around 285 grams a day. but i used a calorie calculator to work out what i need in order to lose 1-2 pound a week and i need at least 300 grams of protein. Once i get that sorted i will make a list for how much carbs and fats i need.
I
Introspective
Guest
Wednesday 8th of march
Front Squat
bar x 10
1.) 42.5 x 5
2.) 52.5 x 5
3.) 62.5 x 5
4.) 72.5 x 5
Incline Bench
bar x 10
1.) 35 x 5
2.) 45 x 5
3.) 55 x 5
4.) 65 x 5
High Pulls
bar x 10
1.) 40 x 5
2.) 45 x 5
3.) 50 x 5
4.) 55 x 5 ..... I know i finished on this last wednesday but it was all for technique, wich is a little better now as i practised powercleans yesterday with light weights. But this week i started from 40 and moved up in exact same increases. From now on i will add 2.5 each week until i feel i need to slow down to adding 1.25 a week.
Pull Ups - 4 sets of 5 at bodyweight. I will try add weight to these next time, improvised style as i don't have a belt. For all the past weeks i have been doing these since starting this journal i have sort of been adding weight, because when i started on week 1 i was doing 4x5 bodyweight but not getting the full range of motion on all sets say on set 4 i would be coming a quater of the way down and struggleing back up kinda thing. And every week getting better. Today i got the full range of motion on all sets and it didnt feel as strenuous as usual, so thats my reason for trying to add weight next time.
Roman Chair Sit Ups - 3 sets of 15 at bodyweight. I will ad maybe 5kg to these next monday.
All outher uncomented lifts are roughly going equally smoothley, and i will ramp up 2.5 until i hit my current 5rm and then aim to set pr's by adding 1.25 each week.
My eating plan is still not sorted. I have had 2 spend all day with 1 of my pets
so didn't have time to shop. Supplements are here, hopefully have a decent eating plan by next week.
Front Squat
bar x 10
1.) 42.5 x 5
2.) 52.5 x 5
3.) 62.5 x 5
4.) 72.5 x 5
Incline Bench
bar x 10
1.) 35 x 5
2.) 45 x 5
3.) 55 x 5
4.) 65 x 5
High Pulls
bar x 10
1.) 40 x 5
2.) 45 x 5
3.) 50 x 5
4.) 55 x 5 ..... I know i finished on this last wednesday but it was all for technique, wich is a little better now as i practised powercleans yesterday with light weights. But this week i started from 40 and moved up in exact same increases. From now on i will add 2.5 each week until i feel i need to slow down to adding 1.25 a week.
Pull Ups - 4 sets of 5 at bodyweight. I will try add weight to these next time, improvised style as i don't have a belt. For all the past weeks i have been doing these since starting this journal i have sort of been adding weight, because when i started on week 1 i was doing 4x5 bodyweight but not getting the full range of motion on all sets say on set 4 i would be coming a quater of the way down and struggleing back up kinda thing. And every week getting better. Today i got the full range of motion on all sets and it didnt feel as strenuous as usual, so thats my reason for trying to add weight next time.
Roman Chair Sit Ups - 3 sets of 15 at bodyweight. I will ad maybe 5kg to these next monday.
All outher uncomented lifts are roughly going equally smoothley, and i will ramp up 2.5 until i hit my current 5rm and then aim to set pr's by adding 1.25 each week.
My eating plan is still not sorted. I have had 2 spend all day with 1 of my pets
so didn't have time to shop. Supplements are here, hopefully have a decent eating plan by next week.
ChinkNasty
New member
what are your stats bro? age, wt., history etc
I
Introspective
Guest
Age 22.. height 5"11.. average weight these past couple of weeks 16stone - 100kg - 220lbs.. bodyfat not sure maybe 20 - 23%.. Been lifting just over 4 months, first month was go to gym do what i feel like, i knew very little about lifting, last 3 months or so i have been doing single factor 5x5, started out lifting around 70 lbs bench, apart from that it was odd isolation work, curls flat bench dumbels basically copying the douche bags at local gym. When i started single factor i could squat about 225lbs bench about 175 lbs i didn't do all of my last 12 week run correctly, i didn't ramp up the first 3-4 weeks wasn't eating sleeping properly, had bad technique. Also last run i did rows and deads, instead of the lifts im subbing this time wich are powercleans and high pulls. After last 12 week run i had 3 weeks out (only 2 weeks planed but in 3rd i had a cold) and then started this journal.
I
Introspective
Guest
I havn't been doing cardio this week, ive got cold, blocked nose, ears. Plus i'm a bit stressed out, and 1 of my pets is taking up alot of my time. I'm still gunna lift tomorrow. Hoepfully i can get rid of this cold for monday.
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