Went well. Sorry about the no deadlift video yet. The 5/2 method works for me, as fasting is not hard for me. Super citri max plus zero calorie sodas like diet ones or Fresica are my best friends those days. I did it that Monday and Friday of week one. My schedule I am trying to be on is Sundays and Wednesdays. I stay off the sodas the rest of the week. To put in perspective my lifting right now, it’s based off pyramid training (or rather a mis understanding I had of it), 5/3/1, and greyskull LP. Like 5/31, I have a bench day, a squat day, a dead day, and a press day. From my understanding, the things big lifts have in common that universally work are strong abs and lower back plus massive strong lats and upper back.
Main lifts except deads are warm up sets 5 reps of 60 percent work set, then 80 percent work set that day. The work sets go 5 reps, 3 reps, then failure with 2 reps at minimum. If I make the 2 reps, I increase by 5 pounds. Eventually, I am going to buy chains to lower the increments to 2.5 lbs. If I fail to get the second rep with good tight form, I deload by 10% of that current weight that day. For general warm up on bench and press day, I use this shoulder warm up Tip: Do This 3-Minute Shoulder Warm-Up, then I do the warm up sets mentioned. On squat and dead days, I was using a general 5 minute bike warm up then the warm up sets, but I will change to defranco agile 8 for those days.
Bench day:
Bench: see above.
Incline: 3 sets of 8 reps at minimum, once I hit 12 plus reps I increase weight.
Extreme Decline dumbbell bench: 2 sets of 15 reps.
V handle lat pull down: 3 sets of 12 reps.
Junior gorilla gripz (got these on accident but I kept them and use them still for grip work) close grip bench: 3 sets of 12 reps.
pullover tri extensions: 3 sets of 12 reps.
Zercher holds: 3 sets of 30 second holds.
Squat day:
High bar Squat raw (no belt or wraps): see above for work sets.
Squat with belt and knee wraps: Lower the weight, 3 sets of 8 reps.
Leg extensions: 3 sets of 12 reps.
leg curls: 3 sets of 12 reps.
Foot really high Single leg press: 2-3 sets of 12 reps (to get extra glute work).
Stadium star runs afterwords for conditioning.
Press day:
Press: see above for work sets.
wide grip index fingers outside rings upright rows (Elbows stay lower than the delts): 3 sets of 12 reps.
Meadows rows: 3 sets of 8.
one arm t-bar rows: 3 sets of 8.
face pulls: 3 sets of 12 reps.
zercher holds: same as bench day.
Ab wheel: I use golds gym exercise mats up to wall as indicating progress. Currently at 5 rectangles on knees to wall at 12 reps.
Dead day:
Deadlifts: warm up: 5 reps at 20% work set, then 40%, then 60%, then 80%, then 5 plus reps. If I do not make the 5 reps, I deload by 10%. I use the junior gorilla gripz on the sets up to 60% then still double overhand on 80%, then straps. I use straps and belt for my work set.
RDL: 3 sets of 8 reps minimum.
Wide seated row: 3 sets of 8 reps.
V handle seated row: 3 sets of 8 reps.
If I do not have a seated row, I attempt to emulate on a lat pull down by leaning back until I am pulling as if I am doing the above. I make sure not to use any cheating or momentum on the two rows above.
High rep squeezing glutes hypers: 2 sets of 15 reps.
Stadium star runs afterwords.
I do not mean to not follow a set program already and ignore everyones advice, but I am still making 5 pound gains so far on the squat, deads, and benchs. Lifts at:
Squat: 325lb 5 reps
deads: 325 5 reps
Bench: 210lb 5 reps
Press: 115lb 5 reps.
These are all the last time I worked and not counting in my other work sets of them. Press is stubborn at 135lb, but since I am kicking it on the other lifts, I am not stressing over the press’s slowness.
Once all my lifts stall at a point after 3 deloads, I will switch. Thanks everyone.
Edit: I used to try Hip thrusts, but the set up took too much time in the gym and with a big pelvis, it is a pain to get the squat sponge plus elevated on two 25 pound plates set up. I said screw it all and dropped Hip thrusts altogether.
My equipment I have if this helps anyone when not at the gym:
A 100 pound band: https://www.amazon.com/Lifeline-USA-Exchange-Handle-System/dp/B0002Q0UCA/ref=sr_1_7?s=sports-and-fitness&ie=UTF8&qid=1470682577&sr=1-7&keywords=100+lb+band
gymnastic rings (I went through a bodyweight work poser fanboy phase)
A homemade t-handle from home depot
Straps
lifting belt
gloves
old cheap walmart dumbbells that go up to 40 pounds (I had a p90x phase)
Old cheap door pull up rack with those shoulder slings to try and do hanging knee ups.