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napsgear
genezapharmateuticals
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puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Paddas 5x5 Journal...newbie lifter

hspadda

New member
Ive been lifting for bout 4 months but making it propa with a routine....im doing a 5x5 routine...i have got light weights and im not strong at 5ft 11 and 154lbs....i have put on 20lbs in last 4 months

All weights in Kg's

Day 1
Squat
40 x5
45x5
50x5
55x5
62.5x3

Bench
37.5x5
42.5x5
47.5x5
52.5x5
57.5x3

Row
40x5
45x5
47.5x5
50x5
52.5x5

Tricep Accessory
97.5x8
100x6
87.5x6

Target for friday is all reps on bench and squat and 3 reps for 55kg on Row
 
thanks m8...was bout 9 stone 1st!!!
Put on a fair bit of fat aswel tho

Regarding the weights.... for bench 37.5 and 42.5 seems light and only really kicks in on 3rd or 4th set but the last is a challenge...is this how its supposd 2 b? i did 57.5 for 3 reps today and on tuesday do this for 5 reps then bump up weight by 2.5kg and get 3 reps etc??

Also on middle day can i do both incline bench and military or is this overkill?
 
yh 5 but i started this routine last week and fukdd it up tho...so i started fresh yesterday...wont matter that monday and friday have been switched around will it??
 
well in your journal u said day 1.. so u are supposed to follow how day 1 goes.. but it's ok i guess.. just stick with the reps in future according to days k..
 
Session 2 of workout...it stayed the same as previous session and this was because i had to change routine days around so i was doing this session 4 days after previous:

NOT INC BAR WEIGHT...I TRAINED AT HOME AND THE BAR IS BLACK SOLID BUT NOT OLYMPIC

Deadlift: 128lb, 148lb. 168lb, 188lb, 188lb (didnt manage...feelin like shit)
Military Press: 50lb., 60lb, 65lb, 65lb, 70lb x3 reps
Squat: 50kg, 50kg, 50kg, 50kg

Ok session didnt improve on last week probs beacuse i didnt his 4 days after previous and not 1 week....this was beacause of i changed routine days

Target for next session is military press 70lb for 5 reps...to do this i will do 50, 55, 60, 65, 70 and go up insteady amounts

For deadlift target is to get reps on top set

Eating has been good, 2500 cals daily, 1.5g per lb protein...i am now 11 stone..high bodweight for weak lifts i knw :worried:
 
hspadda.. are u doing the SF 5x5? cuz your routines are all mixed up!?!? deads. military then squat? what's happening? and how come your weights are mixed with lbs and kg's?
 
That is the sf wednesday workout:

Squats
Deads
Military

Weights in kgs and lbs because i train at home and have mixture of weights
 
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