the.gladiator1987's 12 week 5x5 log

[the.gladiator1987]

Week 6 Day 1

Squat - 145x5, 180x5, 220x5, 255x5, 290x5 <----could have gotten 2 more
Bench - 135x5, 170x5, 205x5, 240x5, 270x5 <--- could have gotten 2 more
Row - 95x5, 115x5, 135x5, 155x5, 180x5 <--- slow
weighted hanging leg raises - 5lbx13, 0x10+5 knee raises
***supersetted***
weighted decline crunches - 45x15, 45x15


Good workout. Got deep on my squats. Bench is cool.

-program has my bench going to 280 this week , should i just go to 275 and only add 5lbs a week to avoid stalling? i used to only bench too so i know it will stall faster than my squats/deads.

-the rows were kind slow today. i got it up to my chest but it wasnt very explosive on the way up. Is that ok?

 

[needtogetaas]

up

 

[SouthernLord]

Week 6 Day 1

Squat - 145x5, 180x5, 220x5, 255x5, 290x5 <----could have gotten 2 more
Bench - 135x5, 170x5, 205x5, 240x5, 270x5 <--- could have gotten 2 more
Row - 95x5, 115x5, 135x5, 155x5, 180x5 <--- slow
weighted hanging leg raises - 5lbx13, 0x10+5 knee raises
***supersetted***
weighted decline crunches - 45x15, 45x15


Good workout. Got deep on my squats. Bench is cool.

-program has my bench going to 280 this week , should i just go to 275 and only add 5lbs a week to avoid stalling? i used to only bench too so i know it will stall faster than my squats/deads.

-the rows were kind slow today. i got it up to my chest but it wasnt very explosive on the way up. Is that ok?

I would only up five on the bench. The next workout doesn't matter. Its four workouts from now that matters. You want to keep the progression going

 

[the.gladiator1987]

I would only up five on the bench. The next workout doesn't matter. Its four workouts from now that matters. You want to keep the progression going

Cool, ill keep it at 275! I know its gonna stall soon anyway.


BW: 194

Week 6 Day 2

Squat - 145x5, 180x5, 225x5, 225x5
BB Military - 100x5, 120x5, 135x5, 160x7
Deadlift - 185x5, 225x5, 265x5, 315x5
Pullups - 11, 7, 4

***I did 7 reps on my last set of shoulder press then went on to do a full shoulder workout with a buddy of mine. i dont think it should be a problem, i wont do it every week. hopefully it wont affect my bench on friday. 275x5 here i come!

Ill post a video of my deads. I know a lot of people said lower your hips but basically im thinkin my body isnt meant to go down like that and "squat" the weight up. So this time i had my ass higher, still bent at the knees but my back more over the bar rather than behind it. felt a lot better and the upper back rounding went away.

 

[the.gladiator1987]

heres my first deadlifts
http://www.youtube.com/watch?v=CcW8qKvqfKA

and my deadlifts today, same weight

YouTube - Deadlift 315x5

I dont think i should put my hips down, second video makes my form look way better to me anyway. Felt a lot stronger for sure

 

[the.gladiator1987]

Week 6 Day 3
BW: 194

Squat - 145x5, 180x5, 225x5, 255x5, 295x3, 225x8
Bench - 135x5, 170x5, 205x5, 240x5, 275x3, 205x8
BB Row - 95x5, 110x5, 135x5, 155x5, 180x3, 135x8
Dips - 100x10, 100x10, 100x8
BB curls - 95x10, 95x8, 95x9
Skullcrusher - 105x10, 105x10, 105x8

Good workout today. Squats were a little hard but i think its because my hammies were sore and overall i was sore probably from wednesdays workout. Pretty much did a whole shoulder routine instead of the 4 sets. So im gonna get plenty of rest over the weekend and get ready for Monday. Im startin to really love this program.

 

[SouthernLord]

heres my first deadlifts
YouTube - Deadlift 315lbsx5

and my deadlifts today, same weight

YouTube - Deadlift 315x5

I dont think i should put my hips down, second video makes my form look way better to me anyway. Felt a lot stronger for sure

The second vid looks fine. If you feel stronger pulling like thata, then go for it. That is how I pull. Sometimes we have to work within our leverages.

Have you ever thought about adding a belt for squats and deads? Obviously not on all sets, but your top sets.

 

[the.gladiator1987]

The second vid looks fine. If you feel stronger pulling like thata, then go for it. That is how I pull. Sometimes we have to work within our leverages.

Have you ever thought about adding a belt for squats and deads? Obviously not on all sets, but your top sets.

Cool! I cant wait to start adding the weight then

I havent even thought about that, what does it do keep your back from rounding? Ive never gotten into that kinda stuff (straps, belts, chalk, etc)

 

[SouthernLord]

Cool! I cant wait to start adding the weight then

I havent even thought about that, what does it do keep your back from rounding? Ive never gotten into that kinda stuff (straps, belts, chalk, etc)

You would be surprised what a properly worn belt will do for your numbers. I use one on my top sets of squat/deads and it definitely adds weight to the bar.

A belt helps you maintain intra abdominal pressure when lifting. You blow/flex your abs out against your belt and it stabilizes your spine and the load.

Some people abuse the belt though. I don't understand how a belt helps with triceps press downs? If your back is bum it's time to layoff the press downs and get on the hyper bench lol.

Chalk will add 20% to all lifts too

If you decide on getting a belt let me know. I can recommend a few good ones.

 

[the.gladiator1987]

You would be surprised what a properly worn belt will do for your numbers. I use one on my top sets of squat/deads and it definitely adds weight to the bar.

A belt helps you maintain intra abdominal pressure when lifting. You blow/flex your abs out against your belt and it stabilizes your spine and the load.

Some people abuse the belt though. I don't understand how a belt helps with triceps press downs? If your back is bum it's time to layoff the press downs and get on the hyper bench lol.

Chalk will add 20% to all lifts too

If you decide on getting a belt let me know. I can recommend a few good ones.

Damn! i never knew that! I never considered that "fair" per se, because i always wanted to do things raw. I think once i can rep 315 on squats and 335 on deadlifts, ill add a belt. I will get back to you on that