the.gladiator1987's 12 week 5x5 log

[the.gladiator1987]

Week 4 Day 3

Squat - 140x5, 175x5, 210x5, 240x5, 283x3, 210x8
Bench - 135x5, 160x5, 195x5, 230x5, 265x3, 195x8
Pendlay Row - 85x5, 105x5, 130x5, 150x5, 175x3, 130x8
Dips - 45x10, 90x10, 145x6
BB Curl - 75x10, 90x10, 105x6 <-------- 2 less than last time. Is this because my compund lifts are getting heavier?
Tricep Extension - 110x10, 110x10, 110x9 <------ 1 more than last time. wtf? lol

dope workout. I had 2 1/4 scoops jack3d and i was tingling all over and was in the fuckin zone. I am trying to get to 200 by the end of this program, at least 195. Im 191 right now.

 

[the.gladiator1987]

Weight - 193.6


Week 5 Day 1

Squat - 140x5, 175x5, 210x5, 250x5, 285x5
Bench - 135x5, 165x5, 200x5, 230x5, 265x5
Bb Row - 90x5, 110x5, 130x5, 150x5, 175x5
leg raises - 5x12, 0x12
***supersetted***
weighted decline situps - 45x10, 45x8

-weight was held out in front this time, not on my chest

Week 5 Day 2

Squat - 140x5, 175x5, 210x5, 210x5
BB Military - 95x5, 115x5, 135x5, 155x5
Deadlift - 195x5, 235x5, 275x5, 315x5
Pullups - 0x12, 0x6, 0x7

-I am deloading the deadlifts to 275x5 for my last set insetad of 315x5. Here is why
YouTube - Deadlift 315lbsx5

Week 5 Day 3

Squat - 140x5, 175x5, 210x5, 250x5, 290x3, 210x8
Bench - 135x5, 165x5, 200x5, 230x5, 270x3, 200x8
BB Row - 85x5, 110x5, 130x5, 150x5, 180x3, 135x8
Dips - 45x10, 90x10, 145x6
BB Curls - 75x10, 90x10, 105x7
Skullcrushers - 65x10, 85x10, 105x10

-Added skullcrushers instead of tri extension. Felt a lot better. I know I can do 290x5 next week. Bench was a little harder but ill get 5 next week, barely. I expect that because ive been benching for 5 years, squatting + deadlifting for 6 months.

-Also seems like my dips are getting harder. Im at the same weight/reps but is it harder because my other compund lifts are getting heavier? Should my dips be 3 straight sets of like 100lbs instead of ramping from 45 (super easy), 90 (ok) and 145 (hard)

 

[SouthernLord]

damn ok. ill try and lower them. It might be a flexbility issue though? Could i be tight in my hips? It seems like when i do weighted hanging leg raises and weighted decline crunches my hips feel real tight.

Don't neglect your hips. letting your hips and piriformis get overly tight can lead to some serious back pain.

http://www.elitefitness.com/forum/w...fting/warm-up-your-hips-agile-8-a-631289.html

 

[the.gladiator1987]

Don't neglect your hips. letting your hips and piriformis get overly tight can lead to some serious back pain.

http://www.elitefitness.com/forum/w...fting/warm-up-your-hips-agile-8-a-631289.html

nice bro, thanks! Will definitely start doing this

So i deloaded my deads to 275x5, but does that mean i have to ramp up to 275x5 by week 4 or can i start with 275x5 and ramp up to 315x5 within the next 4-8 weeks?

 

[SouthernLord]

Bro that 315 didn't look too bad. You dropped kind of fast but other than that they looked good. I know the guys said to get your hips lower, but your form looks fine to me.

If you want to adjust your form to their recommendations then go for it. I would ramp back up to 315 from 275.

The agile 8 is a great warm up and active recovery routine. A foam roller is a great investment.

 

[oso0960]

I know the guys said to get your hips lower, but your form looks fine to me.

I think so too. I don't care who you are, there's always room for some kind of improvement. As long as your lifting is safe and effective though, don't worry about it so much. I think I said before, torso and limb length really have a lot to do with optimal positions. It's kind of like sumo vs conventional. One person might find more leverage/advantage in the sumo position while another person with different limb/torso length might find the conventional position to be more effective.

 

[SouthernLord]

I think so too. I don't care who you are, there's always room for some kind of improvement. As long as your lifting is safe and effective though, don't worry about it so much. I think I said before, torso and limb length really have a lot to do with optimal positions. It's kind of like sumo vs conventional. One person might find more leverage/advantage in the sumo position while another person with different limb/torso length might find the conventional position to be more effective.

I agree. I pull with my hips high. I always have and I always will. It is optimal for my build.

Glad if you set your hips any lower you might as well just squat lol.

 

[the.gladiator1987]

Thanks for the responses guys. I guess I am the only one that thinks my back is rounding a little? I dont really care where my hips are I just try to keep my back straight. I dropped them fast because i was pissed for not doing it 100% correctly..

I am gonna start doing those hip exercises though!

 

[ExtraMile]

I agree. I pull with my hips high. I always have and I always will. It is optimal for my build.

Glad if you set your hips any lower you might as well just squat lol.

Yeah I tryed deadlifting once really sitting back and keeping hips low, It was awkward and just felt like a squat, sucked. The way I pull now is with very narrow stance sit back at the start and just go form there, my hips to come up a bit though but Im progressing so whatever.

glad yeah your back is kinda round but you pull it straight at the top and its only a slight round so I would imagine you should be fine as long as you have no pain in it...

 

[the.gladiator1987]

Yeah I tryed deadlifting once really sitting back and keeping hips low, It was awkward and just felt like a squat, sucked. The way I pull now is with very narrow stance sit back at the start and just go form there, my hips to come up a bit though but Im progressing so whatever.

glad yeah your back is kinda round but you pull it straight at the top and its only a slight round so I would imagine you should be fine as long as you have no pain in it...

Nope no pain. Just feels weird trying to keep my hips low. I feel like i lose power trying to pull something in a squat position, rather than my back over the bar a little and my hips higher.