Xlajbf's Intermediate 5x5 Training Journal

[Xlajbf]

[b]Week 5 - Day 2[/b]   (1/26)

Squat -          140x5, 175x5, 210x5, 210x5

Military Press - 75x5, 90x5, 105x5, 117.5x5 [b][color=red](PR)[/color][/b]

Deadlift -       165x5, 200x5, 235x5, 267.5x5

Hanging Leg Raises - 0x3x8

Comments: I've started doing hanging leg raises instead of decline situps. YoungIntricateMuscle's comment about decline situps possibly being the cause of my back pain/soreness got me thinking. After doing hanging leg raises instead of situps for 2 days and after deadlifting yesterday with no soreness/pain this morning, I think that might have been the cause. I'll continue with the leg raises instead for now.

Workout is moving along nicely. I've gained 5lbs in the past 5 weeks. Not sure how much is fat and how much is muscle, but at least half of it has to be muscle because my pants still fit perfectly.............. except around the legs - oh yeah..!

 

[Xlajbf]

[b]Week 5 - Day 3[/b]   (1/28)

Squat -          140x5, 175x5, 210x5, 245x5, 290x3, 210x8

Bench -          95x5, 120x5, 140x5, 165x5, 195x5 [b][color=red](PR)[/color][/b], 140x8

Row -            80x5, 100x5, 120x5, 140x5, 163.75x3 [b][color=red](PR)[/color][/b], 120x8

Dips -           55x3x8

BB Curls -       73.75x2x8, 80x7

Skullcrushers -  82.5x3x8

 

[ZGzaZ]

Great job on the new PR's, keep them rolling!

 

[Xlajbf]

[b]Week 6 - Day 1[/b]   (1/31)

Squat -          150x5, 185x5, 225x5, 260x5, 295x5

Bench -          100x5, 125x5, 150x5, 175x5, 200x5 [color=red][b](PR)[/b][/color]

Row -            80x5, 105x5, 125x5, 140x5, 162.5x5 [color=red][b](PR)[/b][/color]

Hanging Leg Raises - 0x4x8

 

[Xlajbf]

[b]Week 6 - Day 2[/b]   (2/2)

Squat -          150x5, 185x5, 225x5, 225x5

Military Press - 75x5, 90x5, 105x5, 121x5 [b][color=red](PR)[/color][/b]

Deadlift -       170x5, 205x5, 250x5, 275x5

Hanging Leg Raises - 0x3x8

 

[Xlajbf]

[b]Week 6 - Day 3[/b]   (2/13)

Squat -          150x5, 185x5, 225x5, 260x5, 302x5, 225x8

Bench -          100x5, 125x5, 150x5, 175x5, 205x5 [b][color=red](PR)[/color][/b], 150x8

Row -            80x5, 105x5, 120x5, 140x5, 167x5 [b][color=red](PR)[/color][/b], 120x8

Flat DB Press -  60x3x8 (couldn't find the dip belt)

BB Curls -       75x3x8

Skullcrushers -  83.75x8, 83.75x7, 82.5x6

 

[Xlajbf]

Well here we are at the end of 6 weeks on the Intermediate 5x5 program. I've shown no signs of slowing down and have broken PRs in the military press, bench press, and row. I'm 1 week away from hitting a PR in the squat. Deadlift is still a ways off (old max 360x4, currently DL'ing 275x5... any ideas on a safe way to catch up?)

I decided to check my bodyweight/bodyfat and see if I've been progressing there as well. Below are my results.

--------------------------

[b]My Stats[/b]   (2/14/07)

[b]Age:[/b]       25
[b]Weight:[/b]    187lbs (prev: 178lbs)
[b]BF %:[/b]      13.1% (calipers) (prev: 11.3%)

[b]LBW:[/b]       162.5lbs (prev: 157.9lbs)
[b]FW:[/b]        24.5lbs (prev: 20.1lbs)

Soooo, I've put on 4.6lbs of lean bodyweight and 4.4lbs of fat weight after 6 weeks of following this program. Am I doing alright or am I taking on too much fat?

I'd like to find my way to 195-200lbs @ about 10% bodyfat by summer/midsummer. I'm not that concerned about the bodyfat because although I've put on an extra 4.4lbs of fat, I look bigger/better than I did when I started, but 195-200 @ 10% is a goal I set for myself this year and I'm going to take a shot at it. When I get to about 200/205 I'll just add some cardio and call it a day. I'm naturally pretty lean so I should be able to shed a pound of fat a week without having to do much else.

 

[Xlajbf]

[b]Week 7 - Day 1[/b]   (2/15)

Squat -          155x5, 195x5, 235x5, 275x5, 310x5 [color=red][b](PR)[/b][/color]

Bench -          105x5, 135x5, 160x5, 185x5, 200x5 [color=red][b](PR)[/b][/color]

Row -            95x5, 105x5, 135x5, 150x5, 171x5 [color=red][b](PR)[/b][/color]

Hanging Leg Raises - 0x4x8

 

[Xlajbf]

[b]Week 7 - Day 2[/b]   (2/18)

Squat -          155x5, 195x5, 235x5, 235x5

Military Press - 75x5, 95x5, 110x5, 125x5 [b][color=red](PR)[/color][/b]

Deadlift -       175x5, 210x5, 245x5, 280x5

Hanging Leg Raises - 0x3x8

 

[Xlajbf]

[b]Week 7 - Day 3[/b]   (2/21)

Squat -          155x5, 195x5, 235x5, 275x5, 317.5x5 [b][color=red](PR YEAH 3 PLATES!)[/color][/b], 235x8

Bench -          105x5, 135x5, 160x5, 185x5, 215x5 [b][color=red](PR)[/color][/b], 160x8

Row -            85x5, 105x5, 130x5, 150x5, 175x5 [b][color=red](PR)[/color][/b], 130x8

Flat DB Press -  65x3x8 (couldn't find the dip belt =()

BB Curls -       80x3x8

Skullcrushers -  70x8, 80x8, 85x8 (did these with the curl bar that you add 
weight to... not sure how much it weighs.  all the sites I looked up say 
20-25lbs, so I guessed 20)