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Phaded single factor 5x5.

  • Thread starter Thread starter Phaded
  • Start date Start date
14%+ gtfo of here man.. sorry i'm just highly doubting that... thanks for the constructive criticisms though.. i'll def cut out some bicep shit i'm doing before my rows.. i'm not really looking to gain weight this program so the 6 pounds gained means basically nothing to me.. i'm just looking to add strength.. and onw that i got my form down on everything i think it'll be smooth sailng for now on first four weeks of the program i was doing my squats completely wrong so i had to reramp those.. gonna milk this for all its worth.. lastly i'm actually gonna really clean my diet up this week seeing as how many people have said how horrible it is.. i guess it is pretty bad.. and ill be throwing cardio back in the mix this week and throw clenbuterol back in the mix..
 
yeah, beleive 14%... no way are were 11-12%... i'm at ~14% in my avatar...

what were you doing wrong with your squats...?
 
DZLS said:
yeah, beleive 14%... no way are were 11-12%... i'm at ~14% in my avatar...

what were you doing wrong with your squats...?
Click to expand...

no offense bro but you are no where near me..
 
nowhere near you in what regards...?

i don't claim to be able to push the weights you can on the bench if that is what you are referring to, but if you really think you are 11% BF, you're straigh outta your mind... either that, or your pics are not showing it well...

beleive that...

anyhow, what were you doing wrong in regrads to your squats...? i'd be interested to know that mistake you were making...
 
i just wasn't doing ass to floor squats thats why first week i was hitting 315 and now i'm only doing i think 305 10 weeks later lol.. reramped the weights when i started doing ass to floor squats..i should be hitting 315 next week.. ill have a trainer at my school do my bodyfat tommorow..
 
i just dont know what youa re seeing to think you have less bodyfat than me though..
 
we'll just agree to disagree on the BF... ;)

good kill on the squat form... have you noticed a size increas in your legs since nailing the form now...?
 
ya def noticed a size increase since i been doing em deep.. i actually hit up front squats for first time ever last wed those were rather fun and killed my quads..
 
yes, front squats will definitely target those quads...

do you cross your arms to brace the bar, or do you use Oly form for bracing it... (elbows out)...?
 
i have no clue how ANYONE does front squats.

I just don't get it. that is one of those WTF exercises for me...never been able to get them in all my years of lifting
 
monday = fail day

Squats
135 x 5
185 x 5
225 x 5
275 x 5
305 x 5

Bench
135 x 5
185 x 5
225 x 5
275 x 5
325 x 4 :(

Rows
135 x 5
155 x 5
165 x 5
185 x 5
205 x 5

needsizes 5 x 5 weighted decline ab routine

standing ohp 4 sets of failure

seated concentration curls
60 x 8 x 3
 
Last edited:
kethnaab said:
i have no clue how ANYONE does front squats.

I just don't get it. that is one of those WTF exercises for me...never been able to get them in all my years of lifting
Click to expand...

You didn't try hard enough, here are a couple of pointers.
Keep elbows up, back of upper arms should be almost parallel with the ground, bar sits on deltoids, do not hold the weight on your arms. Hips back chest out.
Practise stretching your wrists and arms.
 
i cooked a 20 pound turkey yesterday so i can try and clean up my diet.. hopefully it'll last me at least a week.. anyhow todays diet seems nice.. :) and yesterday was just as nice..

Tuesday

Stairmaster
Level 6 - fatburner - 20 mins

Jogged 1 mile

Diet

meal 1
cup of oatmeal
half banana

meal 2
turkey breast
yellow rice

meal 3
protien shake

meal 4
salad
italian dressing
turkey and cheese sandwich on whole wheat bread

meal 5
protien shake

meal 6
salad with italian dressing

meal 7
chips salsa cheese.. lol fuckman i try so hard..
 
Last edited:
He wants to know when he should come in and watch for you. He's your stalker. Feel loved.

How's the core work coming, Phaded?

Front squats kick ass. Learn to use an oly grip on 'em - it's so much easier. Work on flexibility before them, practice with the bar only (unweighted stuff like brooms suck, you need some weight), and you'll get into a groove. Do-Win or Ironworks help.
 
Anthrax Invasion said:
He wants to know when he should come in and watch for you. He's your stalker. Feel loved.

How's the core work coming, Phaded?

Front squats kick ass. Learn to use an oly grip on 'em - it's so much easier. Work on flexibility before them, practice with the bar only (unweighted stuff like brooms suck, you need some weight), and you'll get into a groove. Do-Win or Ironworks help.
Click to expand...

lol too funny bra.. well i thought i'd the needsize ab workout first.. 5x5 style just because i basically hate doing any ab work... i actually did it for the first time on monday and my abs are still crushed.. so i'm def gonna hit it back up on friday..
 
Anthrax Invasion said:
He wants to know when he should come in and watch for you. He's your stalker. Feel loved.

How's the core work coming, Phaded?

Front squats kick ass. Learn to use an oly grip on 'em - it's so much easier. Work on flexibility before them, practice with the bar only (unweighted stuff like brooms suck, you need some weight), and you'll get into a groove. Do-Win or Ironworks help.
Click to expand...

I hate to sound stupid, but what is "Do-Win" and "Ironworks" in relation to front squatting?
 
Do-Win's and Ironworks are olylifting shoes. :) They help you stay upright.
 
jumpshot said:
just curious cuz I was looking over your routine and I was trying to figure how fast you were moving through it.
Click to expand...

i was hitting biceps/triceps/forearms/shoulders in between the earlier big sets (deads,squats,bench) but i realized thats hindering my strength.. so thats when my worksout were taking 1 hour .. now i'm in there around an hour and a half..
 
Wed

Front Squats
135 x 5
185 x 5
225 x 5 (Form blew cock so i went back down)
185 x 5
185 x 5

Incline Bench
135 x 5
165 x 5
205 x 5
225 x 5
255 x 5 (pr)

Deads
95 x 5
185 x 5
230 x 5
275 x 5
325 x 5

Standing OHP
95 x Failure x 4

Standing Barbell Curls
95 x 5 x 3

Cable Side Raises
3pl x 6 x 3

Barbell Shrugs
315 x 5 x 3

diet

meal 1
half cup oatmeal
honey
protien shake

meal 2
1 lb turkey breast
yellow rice

meal 3
meal 4
 
Sat

Pretty happy with todays results... good form and hit everything pretty clean had to redo a set in bench because the pins were too high and i couldn't lift it off anyhow on too the workout..

Squats
135 x 5
185 x 5
225 x 5
275 x 5
310 x 3
225 x 8

Bench
135 x 5
185 x 5
225 x 5
295 x 5
325 x 3
225 x 8

Rows
135 x 5
155 x 5
175 x 5
205 x 5
225 x 3 (woohoo)
185 x 8

Dips
75 x 8 x 3

Needsize Abs..

diet

meal 1
chick fila chicken sandwich
tator tots

meal 2
honey barbeque fritos

meal 3
sonnys barbeque pork and chicken plate

meal 4
rommaine lettuce head
italian dressing
sliced turkey breast


holy shit i ate really bad today.. looks like i'm gonna hit up a 45 min cardio session tommorow..
 
Sunday

seated ohp
95 x 8
115 x 8
135 x 5

Barbell Shrugs
135 x 20
225 x 10
315 x 8

Skull Crunchers
135 x 8

Pressdowns
12pl x 10 x 2

Chins
bw x 15 x 2

cardio
treadmill 6% incline 6 mph 7mins

diet
meal 1
cup of oatmeal
banana

meal 2
protien shake

meal 3
turkey sandwich

meal 4
ahi tuna
rice
green beans
chopped onions

meal 5
protien shake
 
Last edited:
FUCKING RIGHTEOUS BITCHES

MON

Squats
135 x 5
185 x 5
225 x 5
275 x 5
310 x 5

Bench
135 x 5
185 x 5
225 x 5
275 x 5
320 x 5 (woofuckinghoo)

Rows
135 x 5
155 x 5
175 x 5
205 x 5 (underhand grip still hurts too much to do, broken wrist)
225 x 5

Barbell Curls
120 x 5 x 3

Standing Dumbell Rows
125 x 5

Calf Raises
3 burn out sets

Cleans
135 x 20
 
Phaded said:
and holy fucking shit i love cleans.
Click to expand...

They are quickly becoming my favorite lift. I just wish I could do them regularly; depending on where I am training, I do not always have access to a nice spinning bar.
 
Guinness5.0 said:
Awesome. PR-fests are fun, eh?

BTW I don't think I've seen a 20-rep set of PC's before. Pretty tiring I bet.
Click to expand...

ya i almost fainted..
 
Wed

hungover but still went and worked out

Incline Bench
145 x 5
165 x 5
185 x 5
225 x 5
255 x 5 pr

Deads
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 3

Front Squats
135 x 5
155 x 5
185 x 5
185 x 5

One Arm Preacher Curls
6pl x 8 x 3

Power Shrugs
225 x 20

not listing diet always eat really bad when i'm hungover..
 
and i'm pretty fucking proud of myself.. form lacked on squats but other than that i couldn't believe i got all my lifts today.. i might start throwing in some supplements ie. creatine ethyl ester to see if can keep hitting up pr's every week anyhow..

Squats
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5 pr

Bench
135 x 5
185 x 5
225 x 5
275 x 5
330 x 5 holy pr

Rows
135 x 5
155 x 5
175 x 5
195 x 5
225 x 5 pr great form today..

Standing Barbell Curls
95 x 8 x 3

One Armed Preachers
70 x 8 x 3

Standing EZBar Curls
Drop set starting from 110 lb
 
i'm taking thermorexin from afstore.. dont really think that helps my lifts whatsoever.. i was thinking of throwing in 50 mg tbol a day when i plateaued.. but i got a wedding coming up.. yes i'm getting married.. and i dont want to lose anymore hair before that.. so i might just buy some creatine ehtyl from afstore..
 
dunno i haven't really worked out my legs my entire life till maybe like 5 months ago? or less so thats why the squat is struggling
 
yea I tried 2 bottles of CEE and didn't work for me..and I know I am usually NOT a creatine non-responder...went to the tried and true Cell-Tech and haven't looked back baby

Phaded said:
i'm taking thermorexin from afstore.. dont really think that helps my lifts whatsoever.. i was thinking of throwing in 50 mg tbol a day when i plateaued.. but i got a wedding coming up.. yes i'm getting married.. and i dont want to lose anymore hair before that.. so i might just buy some creatine ehtyl from afstore..
Click to expand...
 
Wed

bodyweight = 234

Front Squats
135 x 5
155 x 5
185 x 5
205 x 5
205 x 5

Incline Bench
135 x 5
185 x 5
215 x 5
225 x 5
260 x 5

Stiff Legged Deads
225 x 5
225 x 5
275 x 5
315 x 5
335 x 5

Powershrugs
225 x 8 x 2

Hang Clean and Press
135 x 3 x 3

holy shit i was spent as fuck after this workout.. i was struggling to clean/press 135 haha..
 
Fri

bodyweight - 232

Squats
135 x 5
185 x 5
225 x 5
275 x 5
320 x 3 = fail
225 x 8

Bench
135 x 5
185 x 5
225 x 5
275 x 5
335 x 3 pr
225 x 8

Rows
135 x 5
155 x 5
175 x 5
185 x 5
230 x 3 pr
135 x 40 just felt like doing a burnout set i was cruzzzeeennn

Barbell Front Raises
bar x 8 x 3

Dips
bw+75 x 8 x 3

few questions.. i'm thinking about reramping squats and really working on form .. wondering if it would be ok for me too reramp squat and keep on with bench and rows.. i could have easily hit the 335 x 5 bench today so i'm assuming i'm gonna be able to milk at least 2 more weeks out of my bench/row.. just wondering if this would be ok..
 
i mean i didn't even try and get near parrallel.. prob. like a 5 inch squat lol i just knew i was gonna fail and i didn't have a spot.. soo i didn't wanna floor myself..
 
so should i reramp the squat or just reramp everything? or could i just start doing other shit for my legs.. i wanted to start doing like hack/v squats and leg press.. see if i could put any more size on my legs..
 
i would just reramp the squat... no sense in dropping from where you are on the other lifts when you have room to go up...

you shouldn't have punked out on the squat though... i bet you could have gotten them... do you squat in a cage rack...?
 
Tuesday (took off monday cause a close friend died really didn't feel like lifting)

Did some diff shit today as i'm thinking of starting up hst next week dunno what i'm gonna do but i wanna do a higher rep scheme for the upcoming summer/spring.. anyhow this is what i did..

Squats (these were fucking tough i almost passed out might be cause i'm on clen. though)
135 x 20
185 x 15
185 x 15

Bench
135 x 5
185 x 5
225 x 5
275 x 5
335 x 5 (pr but one rep waivered in form)

Hang Cleans
90 x 8 x 3

Hang Clean Press
90 x 8 x 1

Madcow Rows
185 x 5
185 x 5
185 x 5
205 x 5
225 x 4.5 (was taking very short rests so i'm thinking this is why i didn't get it i also started out the weight super high)

One armed Pec Deck
260 x 8 x 2

Standing Barbell Curls
105 x 5 x 3
 
Wed

Had a barbeque today so didn't really have much time to lift.... ill hit the weights tommorow and get back into 5x5

R. Deads.
135 x 5
185 x 5
225 x 5
315 x 5
365 x 3

Overhead Tricep Ex.
60 x 20 x 1

Hammer Dip Press
140 x 13 x 2

Close Grip Bench
135 x 12 x 2
 
Fri

Random Shit Day.. didn't really feel like hitting 5x5 i was hungover etc and wanted to try something new.. i think i'm gonna do one more week of 5x5 next week try and get 335x5 bench again with good form.. do a max 1 rep dead, and 235x5 madcow rows.. and give 5x5 a rest for a little might try hst or something diff dunno yet.. i've been doing some heavy cardio(2x a day) to get my bodyfat wayyy down.. my diet just straight up blows.. i need to figure out a way to fix this or get in a habit of eating healthy food.. i'm just so lazy when it comes to cooking.. anyhow

Front Squats
135 x 10 x 3

Incline Bench
135 x 15 x 3

Reverse Curls
100 x 8 x 3

Smith Deadlifts
185 x 15 x 2

Hammer Strength Iso Wide
360 x 15 x 3

Clean Press
90 x 15 x 3
 
i dunno if you remember but a mod named walking beast used to be around here a lot and if I remember correctly he was getting about 180-200 g of his protein from junk food. i ain't advocating this but I dont think it hurt him that much aesthetically
 
ya but i wasn't too thrilled with his physique.. he was strong as fuck.. but you could see where that junkf ood was going..
 
Monday = another random day.. i think i'm done with the 5x5.. i'm just trying to cut fat and that program isn't for doing such.. i think i might start hst next week.. i dont know if it'd be ok for me to not take a week off.. i work out of my house so me going to the gym is my outlet for each day.. what do you all think? anyhow...

Bench
135 x 20
225 x 10 (i made sure to bring it down slowly 3 secs then slam it up)
275 x 8
135 x 10 (same with 225.. just trying something diff)

Standing OHP
95 x 15 x 2

Chins
bw x 15 x 2

Back Squats
135 x 15 x 2

Dips
bw x 30 x 2

Smith Deadlifts
135 x 15 x 2

Barbell Curls
65 x 15 x 2

almost fainted during this workout and my god did i look pumped..
 
Wed

Squats
185 x 15 x 2

Incline Dumbell
80 x 15 x 2

Standing OHP
95 x 15 x 2

Dip Press
180 x 15 x 2

Madcow Rows
135 x 15 x 2

One Armed Pec Dec
200 x 15 x 2

Preacher Curls
45 x 15 x 2

Close Grip Bench Supersetted with High Rows
135 x 15 x 2
 
"i need to figure out a way to fix this or get in a habit of eating healthy food.. i'm just so lazy when it comes to cooking.. anyhow"




You can foremen a chicken breast or steak in 5 minutes while cookin veggies/pototoes at the same time.

I timed it, a meal of a steak (foremen grill), brocolli (stove top), and baked potato (microwave) took me 12 minutes to cook and clean up.
 
ya me and my woman just bought a house so i'm gonna be able to grill out all the time now.. and funds will be tight so we wont be eating out much so i'm assuming my diet is gonna drastically take a change within the next few weeks..

i do have a foreman but its so fucken tiny i can barely fit a large chicken breast on it.. if i had one of those huge ass ones then it'd be another story.. :)
 
ok i'm gnna start posting back in here again just been too lazy to do so lately..

weight 224

Incline Dumbell
105 x 5 x 4

Hammerstrength Iso Wide
410 x 6 x 3

Hammerstrength Incline Bench
200 x 8 x 4

1 armed pec dec
? x 10 x 3

Seated Barbell Preachers
75 x 5 x 3

Hammer Curls
40 x 6 x 4

1 armed preachers
? x fail x 2
 
Thanks to the help of many people on this board I just had a drastic change in my eating habits. And I mean drastic.

At first I thought it was going to be a pain in the ass, so much work to prepare all that food to eat 5-6 times per day. but I found it wasn't that bad once I got into a routine. I cook up a bunch of chicken (on the bbq) and then I'm set for a couple of days.

Once you get into good habits it's not that bad. Good luck.
 
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