the.gladiator1987's 12 week 5x5 log

[the.gladiator1987]

Ok just started the 5x5 monday.

****big_bk i like your routine I just have always wanted to try this routine and it seems like post cycle would be the best time for it. Ill do your routine at the end of this program!


Monday

squat - 141x5, 177x5, 212x5, 247x5, 283x5
bench - 120x5, 150x5, 180x5, 210x5, 240x5
rows - 80x5, 100x5, 122x5, 142x5, 162x5
hanging leg raises - 0lb x 20, 0lb x 10
****supersetted****
weighted decline situps - 15lb x 15, 35lb x 15

Wednesday

squat - 141x5, 177x5, 212x5, 212x5
standing bb military - 90x5, 108x5, 126x5, 145x5
deadlift - 182x5, 220x5, 255x5, 292x5
pullups - 0lb x 11, 0lb x 7, 0lb x 6



Couple questions

1) Does the first rep of the standing bb military count? The one when you hang clean it then press it up, and start your liftwith your arms extended overhead. The rep to get it overhead does that one count?

2) This other trainer whos bigger said it is not neccessary to have 1lb chains on the sided of my lifts to get the odd numbered lifts like 177lbs, 141lbs, etc. Isnt it good to microload?

3) He also said it wasnt neccessary to scrape your shins on deadlifts. Im going to post a video of my deadlifts later tonight but i always red that was good because you are keeping the bar close to your body. I like the blood anyway, i fuckin hate when he thinks he knows all this shit. he also told me i shouldnt start women out on db's because its too hard for them.

Thanks in advance bros!

 

[artificialaspirations]

Ok just started the 5x5 monday.

****big_bk i like your routine I just have always wanted to try this routine and it seems like post cycle would be the best time for it. Ill do your routine at the end of this program!


Monday

squat - 141x5, 177x5, 212x5, 247x5, 283x5
bench - 120x5, 150x5, 180x5, 210x5, 240x5
rows - 80x5, 100x5, 122x5, 142x5, 162x5
hanging leg raises - 0lb x 20, 0lb x 10
****supersetted****
weighted decline situps - 15lb x 15, 35lb x 15

Wednesday

squat - 141x5, 177x5, 212x5, 212x5
standing bb military - 90x5, 108x5, 126x5, 145x5
deadlift - 182x5, 220x5, 255x5, 292x5
pullups - 0lb x 11, 0lb x 7, 0lb x 6



Couple questions

1) Does the first rep of the standing bb military count? The one when you hang clean it then press it up, and start your liftwith your arms extended overhead. The rep to get it overhead does that one count?Yes

2) This other trainer whos bigger said it is not neccessary to have 1lb chains on the sided of my lifts to get the odd numbered lifts like 177lbs, 141lbs, etc. Isnt it good to microload? Yes, but not too critical until you get up near your max and can't make the 5 pound jump
3) He also said it wasnt neccessary to scrape your shins on deadlifts. Im going to post a video of my deadlifts later tonight but i always red that was good because you are keeping the bar close to your body. I like the blood anyway, i fuckin hate when he thinks he knows all this shit. he also told me i shouldnt start women out on db's because its too hard for them. No it shouldn't be necessary to bleed. Yes its good to keep the bar close to your body. Find the happy medium. I always come away with a few scrapes. The skin on your tibia will adapt.

Thanks in advance bros!

see above

 

[the.gladiator1987]

see above

Thanks that answered everything. I guess I wont get too critical about the 1lb increments until I get up closer to my maxes that makes more sense. Thanks

 

[oso0960]

Hey with your shin scraping, this is what worked for me: try to decrease the angle between your shin and foot.

I used to deadlift with my shins nearly perpendicular to the floor and tore the hell out of them. I played around with my form to try and minimize it and found the best way is to squat down more. You still keep the bar close to your shins. Also, keep in mind people have different limb/torso lengths, so some people are just SOL when it comes to scraping shins.

On your warmups, play with it a little bit, just make sure you maintain proper form.

EDIT: just saw your deadlift video. That's how I used to deadlift. Lowering your hips like someone said should automatically decrease the angle in the ankle.

 

[the.gladiator1987]

week 1 Day 3

squat - 140x5, 175x5, 210x5, 245x5, 285x3, 210x8
bench - 120x5, 150x5, 180x5, 210x5, 245x3, 180x8
row - 80x5, 100x5, 120x5, 140x5, 160x3, 120x8
dips - 45x10, 90x10, 145x4
bb curls - 85x10, 95x10, 105x5
tricep extension - 80x8, 90x8, 100x8

good ass workout! I know im gonna love this program. Quick question, my squats on 285x3 seemed heavy, like the 3rd one was pretty fuckin heavy. Not sure if i should drop the squat weight down a little? Since my form improved and my ass is going all the way down now instead of just parralel. Anyway should i just try the weight next week and see if i get it and dont lower it until i cant do all the reps the program calls for?

Thanks!

 

[oso0960]

I assume your doing the linear version right? Well do you think you can do that same weight for 5 reps on Monday? I think you overshot your squat weight since this is the first week. It should be a breeze. No lift should give you problems until at least the 4th week. IMO I say try for it on Monday. If you can't, drop it down 2-3 weeks.

 

[the.gladiator1987]

I assume your doing the linear version right? Well do you think you can do that same weight for 5 reps on Monday? I think you overshot your squat weight since this is the first week. It should be a breeze. No lift should give you problems until at least the 4th week. IMO I say try for it on Monday. If you can't, drop it down 2-3 weeks.

Sounds good. Yea they were pretty hard, well see Monday. Everything else was pretty much a breeze. I really think its because I am going a lot deeper on my squats now so my max probably went down 20lbs

 

[artificialaspirations]

full squat is a different animal. You won't be able o do as much and I say drop it down so you don't get frustrated right off the bat. Its supposed to be easy to start. It'll catch up with you.

I say this comparing your recent squat vid with the 315 one you posted a while back. Your recent squats are full depth and are much better.

 

[the.gladiator1987]

full squat is a different animal. You won't be able o do as much and I say drop it down so you don't get frustrated right off the bat. Its supposed to be easy to start. It'll catch up with you.

I say this comparing your recent squat vid with the 315 one you posted a while back. Your recent squats are full depth and are much better.

Yea I dropped it down so the weight i just did will be done at week 4 because it felt pretty close to my max. I put my max as 285x4.

Thanks for the comment, I might as well go all the way down and start lighter, idk why I didnt before.
\
I work out today week 2, day 1 or 4

 

[the.gladiator1987]

Week 2 Day 1

Squat - 135x5, 165x5, 200x5, 230x5, 260x5
Bench - 135x5, 155x5, 185x5, 215x5, 245x5
Row - 80x5, 100x5, 120x5, 140x5, 160x5
Hanging leg raises - 5lb x 10, 0lb x 10
****supersetted****
weighted decline situps - 35lb x 15, 45lb x 12


Squats were kinda hard. I probably could have gotten 7 or 8 reps total and I stopped at 5. Does that seem about right?

Also think I might feel a little weaker since I squatted 3x last week and they werent as low as it was suppose, it was heavier than it was supposed to be last week. Idk if i should drop even lower, I might skip wednesdays squat workout and let them fully heal for fridays triple.