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SuperRockit SL 5x5

gymjunkie09 said:
No need to lockout on the ohp, puts stress on the joints, good work tho. And good job sticking it out with the squats, glad your knees are feelin better
Click to expand...

Thanks bro, I don't lock my elbows out at the top but I got stuck with 6 to 8 inches to go. When you do them do you stand with 1 foot in front of the other or with them in line with each other?
 
You can have about half of your one foot behind the other. Otherwise puts your allingment off if your not doing oly lifting.
 
12/31 Day 53

Got up early this morning and hit the gym. I took 2 days off but I needed it. Anyway today's lifts:

Squats:

15min on Bike

BWx3x10
Barx2x10
95x5x3
135x5x3
185x5x3
205x3x3 warm up sets

215x5x3 work
215x3x2 work

I am starting to really dig these squats especially now that the knee is feeling better. I thought they were going to be a weak point for me in this routine but now they are turning into one of my strong points.

Bench:

Barx2x20
95x10x1

130x5x5 work

Rows:

95x10x2

130x5x5 work

I only weigh myself once or twice a month or so. The last time I weighed myself was the day I started the 5x5 and I was at 189. I had been bouncing from 185 to 190 for a few months b4 I started this routine. Today and yesterday I weighed in at 205 up 15-20 lbs. :evil: So far my BF % has stayed around the 15% mark for the past 5 or 6 months I check that more than my body weight and I also think it tells me more about my diet. The point I am trying to get at is the SL 5x5 routine works!!!!!! (thanks Zed) I am getting stronger and looking more like a weightlifter Legs, Traps, Back, shoulders and chest all growing seems like daily lol

I wanna continue to natty bulk over the next 31 days which will put me at 12wks of SL 5x5. I am going to up my cals to 3500 a day as clean as possible. My goals are to put on another 10 lbs or so and continue to get stronger in the lifts. Then I want to start a cut cycle at the beginning of Feb. not quite sure what I am going to run yet. At that point I will probly change my diet to Keto and start adding more cardio. So I want to work on a cycle that will work around that. I hoping something I can add to some Sustanon since I already have enough for another cycle.


I will switch up my routine combining the compound lifts and rep scheme of a 5x5 but drop the weights down a bit from what I max out at in the next 4 weeks. I am thinking a 3 on 1 off BB split were for instance Leg day starts off with squats 5x5, chest day starts off with bench 5x5, etc.

Just getting some thoughts down so I see what I need to do. Any input would be greatly appreciated!!
 
Nice on the weight increase bro. Yup now you guyz learning why I push this workout so much. Its almost unbelievable.
 
Im glad your happy with it bro.
Make sure you contiue to eat enough food man.
Make sure you do enough but not too much warm up.
Your golden bro!
 
1/4 day 57

squats:

225x3x3 work

On the first set I wasn't back far enough in the rack and I bumped one of the hooks which knocked me off balance towards my toes. I got the weight up but strained my back a little. Nothing serious, all good by the next day but at the time I didn't want to push to hard and cause a serious injury.

Bench:

135x5x5

Rows:

135x5x5
 
johnnyrockit8665 said:
1/4 day 57

squats:

225x3x3 work

On the first set I wasn't back far enough in the rack and I bumped one of the hooks which knocked me off balance towards my toes. I got the weight up but strained my back a little. Nothing serious, all good by the next day but at the time I didn't want to push to hard and cause a serious injury.

Bench:

135x5x5

Rows:

135x5x5
Click to expand...


why have the sets lowererd?
 
Dont worry bout it bro. Dumb shit like that wont be in here or any of our logs,
 
Looking good bro, take care of that back. Cutting back your reps was the right thing to do.
 
1/6 Day 59 BDay WO

squats:

BWx3x12
135x3x5
185x2x5

Knee was feeling great so I went straight from here to the working sets.

230x5x5 work That last set was a mutha but I got it up!

S Press:

I was pretty taxed from the squats at this point but I still gave these presses hell

barx2x10
95x2x5
135x3x5
135x2x3
Like I said in my last post on the last 2 sets. What do you guys think I should do? keep raising the weight and do as many as I can? Or should I deload at this point. I don't quite understand what I should do at this point.

Deads:

135x2x5
185x2x5
235x1x5 work not a problem!

Extremely happy with how things are going. :evil:
 
Go on to hit your 5x5 then when you get it add weight bro.
 
1/8 day 61

squats:

BWx2x10
135x2x5
185x2x3
235x5x3 working sets I think I need to drop the weight back down on these. My form is suffering at this weight I am having a tough time keeping my weight on my heels and end up pushing off my toes and I am afraid I might cause an injury to my lower back. Plus I am not getting the full 5 reps on each set. I am gonna experiment with it today and let you know how it goes.

Bench:

BARx2x15
95x3x8
140x5x5 work

Rows:

95x2x8
140x5x5 work

Everything is right on track except Presses and Squats. Which I was pretty sure when I started they where gonna be the first to stall. But on a good note the weight I am doing now is the most I've done in a long time. Expecially squats I don't think I have ever done over 200lbs past parallel. So I am still pretty stoked!

Anyway I'm off to the gym!

KTS! :evil:
 
Nice to see you're killing it there Johnny! Dunno what to say about the squats, personally I'd be too proud to reduce weight and just keep hitting it till I got to 5x5, but if you feel your back could suffer its probably for the best...
 
Last edited:
LOL CS.
Injuries have a way of beating down the ego bro, believe me on that.
JR follow your instincts as they sound right on track. Better to drop weight (resset) then to get a needless injury.
Your looking just fine bro keep up the good work and do the reset, its the smart way to go.
 
Yeah I should know better. My pride's my undoing really. The amount of beatings and injuries I've taken on account of it. 75 mile march on shin splints being one such really stupid thing my pride wouldn't let me quit and effectively screwed my military career.

So yeah, don't follow my lead.... I have a "charge the machine gun" mentality.

;)
 
LOL, love ya bro!
 
Johnny....just found your log! I'm in and behind ya 100%. I haven't read it all yet but enjoyed reading your first post and learning a bit more about you. :)
 
Kill it bro! I wanna see you kicking butt to keep my morale high while I'm off the heavy stuff!
 
1/10 day 63

squats:

BWx3x12
135x3x5
185x2x5
205x5x5 work

Really concentrated on my technique the first 4 sets at 205 where perfect and the 5th set my weight was a little on my posture was a little off. I think I will stick with 205 on my next workout and start moving back up from there.


S Press:

barx2x10
95x2x5
135x3x5
135x2x3

still getting stuck on these but I am determined to keep moving up in weight on these.


Deads:

135x2x5
185x2x5
245x1x5 work

Man I love deadlifts probly my favorite lift right now!
 
1/13 day 66

squats:

BWx3x12
135x3x5
185x2x5
205x5x5 work

I got all 5 sets up clean so I am going to start making my way back up the ladder.

Bench:

Bench:

BARx2x15
95x3x8
145x5x5 work

Rows:

95x2x8
145x5x5 work

My back was a little sore after the rows but nothin serious. My plans for tomorrow is some fasted cardio and core work. Almost time for my pre-spring cut cycle can't wait to see all my hard work. :D abs for summer is the goal!!
 
Nice one bro, nice result on the squats :) I love deadlifts too! Can't wait to get back to them!

Keep killin it bro!!
 
Day 66
Very nice bro. Squats looking gr8 and your bench will soon follow.
Keep it up bro!
 
zedhed said:
Day 66
Very nice bro. Squats looking gr8 and your bench will soon follow.
Keep it up bro!
Click to expand...

Thanks bro I have been pushing hard my friend. I have been doing alot of researching about squat technique and found some good stretches to help with my hip flexion. Also I have also been getting deep tissue and soft tissue massages at least once a week which has been extremely helpful!
 
johnnyrockit8665 said:
Thanks brother Col! How is that foot doing?
Click to expand...

Bro I'm limping at the mo' I gotta wait till Wednesday to go see the doctor as well! Can't get time off work! The real kicker is, there's a physio on site where I work! But when I started they'd just stopped the free medical for new employees!

That's what happens when you have to go work for someone else cos your business flopped, thanks recession!
 
Colstreamer said:
Bro I'm limping at the mo' I gotta wait till Wednesday to go see the doctor as well! Can't get time off work! The real kicker is, there's a physio on site where I work! But when I started they'd just stopped the free medical for new employees!

That's what happens when you have to go work for someone else cos your business flopped, thanks recession!
Click to expand...

That sucks bro, I had to shut my shop and start working for the man again a few years ago. It is so much better when you make your own rules. What really sucks now is the man is hurtin too sometimes I feel I just can't win. lol anyway needless to say I feel your pain.
 
johnnyrockit8665 said:
That sucks bro, I had to shut my shop and start working for the man again a few years ago. It is so much better when you make your own rules. What really sucks now is the man is hurtin too sometimes I feel I just can't win. lol anyway needless to say I feel your pain.
Click to expand...

Yeah I knew that about ya bro, I read your log! Lol! Thing went southward for me after July '08, around the same time for you? But,... I got a new plan! ;)
 
Colstreamer said:
Yeah I knew that about ya bro, I read your log! Lol! Thing went southward for me after July '08, around the same time for you? But,... I got a new plan! ;)
Click to expand...

Cool thanks for taking the time.

yea end of 07-08 I am still dealing with shit that has to do with that damn shop. It threw me for a loop though seemed like one day I was on top of the world and the next I had fell off.
Goes back to that pride thing damn its a muthaphuka! lol

The best of luck with your new plan! Mine plan is to keep it simple! less stress! :D
 
1/14

I hit up about an hour of Cardio in the morning and finished up with some core excercises and took it easy for the rest of the day. For the cardio I have been working on intervals 3 min steady walk 3mph, 2 min brisk walk 4mph, and 1min jog 5 mph, then repeat. My heart rate will range between 120 low side to 140-150 high side and back down. I can't believe I am actually jogging now a year ago I thought I never would again :biggrin:

It's sunday and I am heading to the gym for day 68. Hopefully I can get those presses up for a 5x5 today!
 
^^^All good news bro!^^^
 
How'd you get on with the shoulder presses bro? Kill the full 5x5?

I'm on my way to the dentist now, with a bit o' luck I'll be back in the gym tomorrow.
 
As always looking forward to your workout post jr.
 
1/15 Day 68

10min walk on the treadmill

squats:

BWx3x12
135x3x5
185x2x5
210x5x5 work

I am really glad that I dropped back down on these my back and knee is thanking me today.

S Press:

barx2x10
95x2x5
135x4x5 work

I don't know what's up with these man :mad: By the time I am done with the working sets on the squats I am feeling pretty taxed. I was thinking maybe I just need to take a little longer rest between squats and presses. I am really glad that I didn't let pride get the best of me and started with just the bar at the beginning!

So after the presses I took about a 5 min or so break B4 I started deads so I went at them with a vengence!

Deads:

135x2x5
185x2x5
205x2x3
285x1x5 work

I forgot to write down where I was at as far as weight on these B4 I left the house and I ended up jumping 40lbs on these. :evil: But I will tell you what it felt great to pull that weight up for 5 reps and I felt like I could do 10!

After the deads I took a nice little stroll on the treadmill for a little cool down! (I can't lie to you guys there was about five tight little booties on the elipticals in front of me and I just couldnt help but enjoy the view b4 I headed home) :biggrin:
 
Ha! My dentist gave me codeine! I'm going to sleep well tonight! Got a course of antibiotics then back for a root canal next week. :)
 
Hey my southern friend!! Sorry to hear your getting hell from your teeth nothing worse thAn toothache!
Codeine wow they nock your socks off lol ,
Good luck with the root canal! I once had to go through agony of one just to loose the tooth a month later! Ouch.
 
Hey Johny been looking through your number there incredible! Amazing gains too wow!
How long now have you been on 5x5 ?
 
Sorry just realise your coming up to 70 days I was thinking longer as your gains are amazing. Keep up the hard work buddy!
 
dmk777 said:
Hey my southern friend!! Sorry to hear your getting hell from your teeth nothing worse thAn toothache!
Codeine wow they nock your socks off lol ,
Good luck with the root canal! I once had to go through agony of one just to loose the tooth a month later! Ouch.
Click to expand...

Oh the hideous irony! Lol! Root canal only to lose the tooth! What happened? Someone get in a lucky swing as you were bouncing them out the club?

The codeine's already making me a bit drowsy! Straight to bed after dinner for me tonight!
 
Dont spend good money on a root canal. Get a nice gold cap! Cheaper, looks killa and permanant!!
 
1/16 and 1/17

So I decided to monday off and I did absolutely nothing all day it was great!

Today I got up early and headed to the gym for an hour of fasted cardio. Half hr on the bike and another 1/2 on the treadmill at low incline. I will probly head to the park this afternoon and do some core work. Then tomorrow back hard at it!!!!!
 
zedhed said:
Dont spend good money on a root canal. Get a nice gold cap! Cheaper, looks killa and permanant!!
Click to expand...

Lol! That's not a bad idea! Only problem my bad tooth is at the back, you wouldn't see it :(
 
LOL BS CS!! Open your mouth and show that sukka off man!
I got me 2 of em fellas!! One on each side on the bottom.
 
yeah I'vebeen thinking of getting one at the front capped anyway... :D
 
KILLA bro!
 
Hey Johnny I hope organising this contest hasn't kept you outa the gym bro!
 
Colstreamer said:
Hey Johnny I hope organising this contest hasn't kept you outa the gym bro!
Click to expand...

No bro I have still been hitting it pretty hard! But I pulled a muscle in my back this morning doing OHP's so I think I might take it easy till the contest starts. Plus the ol lady just pulled some shit so I gotta take care of that to. But I will be able to hit it strong for the comp!
 
johnnyrockit8665 said:
No bro I have still been hitting it pretty hard! But I pulled a muscle in my back this morning doing OHP's so I think I might take it easy till the contest starts. Plus the ol lady just pulled some shit so I gotta take care of that to. But I will be able to hit it strong for the comp!
Click to expand...

Say no more bro, gotta take care of home life. Harsh bro, muscle tears can be a bitch I hope it gets better soon.

Take it easy bro.
 
johnnyrockit8665 said:
No bro I have still been hitting it pretty hard! But I pulled a muscle in my back this morning doing OHP's so I think I might take it easy till the contest starts. Plus the ol lady just pulled some shit so I gotta take care of that to. But I will be able to hit it strong for the comp!
Click to expand...
when should we start up the logs bro?
 
I hope you're ok today Johnny.

I'm here if you need anything!! :)
 
thank you! Life just kinda got flipped upside down its gonna take a minute to turn right side up again. Man I didn't see this coming I feel like a damn fool. Thanks again for your guys support it means a lot.
 
Does this mean you wanna start my douche bag diet I've been on?? I've had great results!! LOL

We can be fools together Johnny! I still love ya! :)
 
Hey bro its been awhile since Ive been in here. I hope all that misshap turns around for you FAST!
The back too bro. I know that kind of stuff just sucks. Just do like you are and take it easy. Let it heal up and then back to KTS!
 
zedhed said:
Hey bro its been awhile since Ive been in here. I hope all that misshap turns around for you FAST!
The back too bro. I know that kind of stuff just sucks. Just do like you are and take it easy. Let it heal up and then back to KTS!
Click to expand...

Thanks bro I am getting things worked out and the back is feeling strong like bull. I will be ready to give it hell for the contest!
 
Bro I've had plenty of pulled muscles, sometimes they can feel string soon after but re-tear if you go back at it too hard too soon. Build up slowly, a small tear can get bigger.
 
Headed back to the gym today and gonna get back to daily life. The crap with my now ex has calmed and it is time to get back to the daily grind! It is going to be weird walking down that path on my own after having her there with me the last 16+ years. But I am gonna stand strong and take on the world head first so don't get in my way.:evil:

With that said the back is feeling good but I will ease back into it and see how things go. The good thing is it's not my lower back this time so it is a lot easier to work around if it becomes a issue.

Thanks everyone for your kind words it is helping me out tremendously to get through this. So in the words of brother Zed LETS KILL THAT SHIT!!!!!!:evil::evil::evil::evil:
 
You Go KILLA!!
 
Hey Johny , great to see you back to the gym and with fighting spirit too!!
Let's KTs bro!!!
 
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