The Road to Strength: Theguy351's log: 3x5

[theguy351]

Hey all.....well im starting alog to keep up with my 3x5.

Height: 5'9.5
WEight: 170
BF%: around 11-14%
Goals: Increase overall strength, get more explosive (for hockey), get in better shape for hockey, look better.

So I'm starting it officially on January 8th and doing the M,W,F route

3X5 Rippetoe​

Workout A:
3x5 squat
3x5 Bench
1x5 Deadlift
2xb dips
4x25 Weighted Ab crunch machine

Workout B:
3x5 Squat
3x5 Military press
3x5 standing rows
2x8 chinups
4x25 weighted ab crunch machine

it will go
M:A
W:B
F:A
M:B
W:A
F:B
etc.....

Tuesdays will be plyometrics. (im a hockey goalie so i need these)
Thursdays rest
Sat and sunday usually have games so
Im trying to maintain a good diet with plenty of protein,carbs, good fats and such.

I'm taking No-Xplode 1/2 hour before each workout.

I'll be on here keeping track of my progress.

 

[theguy351]

ok i am officailly starting Monday but i did a run through today to test myself and see how i liked it.

All i can say is WOW! I've never been one for compound lifts but i see now what I've been missing out on! Ok here are the stats for today:

(Warmup sets of 2x8 with bar, 1x5, 1x5 ramping weight to working sets on all)

wasnt sure how i would do so i took my weights a little conservatively...not the most I could do on any of them but it was still a good workout!

Squat 3x5: 155

Bench 3x5: 135

Deadlift: 3x5 185

2x8 dips
4x25 ab crunch

I look forward eagerly to make great gains with this plan!

 

[ZGzaZ]

Why not worry about the cardio later when you get your strength up to respectable numbers? It's kinda counterproductive right now if strength and size are in your goals.

 

[theguy351]

ok but im a hockey goalie so i figured the plyos could only help.....ok ill cut it out then and only do the MWF lifting

 

[ZGzaZ]

ok but im a hockey goalie so i figured the plyos could only help.....ok ill cut it out then and only do the MWF lifting

Ah, didn't know that. Maybe keep the plyo's in, but cut the other cardio especially the 2 mile run.

 

[theguy351]

ok, lol, thanks yea i just think the plyos will help....you know.....squats are great but i need the balance too...and they are not to cardio-ey if that makes sense......

 

[theguy351]

my other thread is askin about the effects of this program on my play....since my overall goal is to get better at hockey and in better hockey shape is this a good plan.....?

 

[s8nlilhlpr]

Why are you trying to customize this workout? I thought the whole idea of the 3x5 and 5x5, was to do them AS WRITTEN before you f*ck with them. You do not know more about them than the authors, let the program do its work.

 

[theguy351]

umm thats the exact rippetoe routine copied and pasted with abs added in.

 

[s8nlilhlpr]

Sorry, I meant the tues/thurs plyo's. Misread I guess.