Bench press
135x5
185x3
245x 2.25 (ha) pr
195x5
195x5
195x5
195x5
195x5
dumbbell press
40x12
40x14
40x10
chinups
8,
6,
4
db bicep curls
25x12
40x2
25x12
20x12
15x15
hand gripper
150x10
150x10
200x5
200x5
did so much today i can’t remember it all
All done for 3 sets of 1 minute, 30 seconds, 30 seconds
bicep curls x25lbs
chair dips
tire push
lat raises
oh press x bar only
pushups
planks
situps
med ball twists
Squats:
135x5
225x5
275x5
225x5
225x5
225x5
oH press
120x5
140x5
140x7
140x4
power cleans
135x3
135x3
155x3
175x2
front squats
175x5
175x5
135x8
135x8
i’m so bad at fronts
stiff legg deadlifts
135x5
185x5
225x3
225x3
225x3
recovery, slept and napped most of the day. elbows really hurt and mostly sore all over.
life has been really crazy lately,
gf broke up with me about 2 months ago,
same time i started a new position at work on a new fire crew.
been doing lots of job training,
way to much ‘group fitness’
meeting lots of people.
but also have alot of this strange down time where i have nothing to do but just feel like shit so i don’t do anything all day, but that never makes me feel good either.
for the most part life has been positive changes, but i don’t like changes haha.
Are you following a particular 5x5 program?
hey! thanks for dropping in. I’ve looked at your log and find it pretty impressive. (thats the 10x3 one right?)
[quote]barbedwired wrote:
Are you following a particular 5x5 program?[/quote]
the most accurate answer would be “no”, but i feel like it needs a certain amount of explanation.
basically for my job we do a lot of group fitness (which is required unless i am injured), and that usually includes what i would consider an insane amount of cardio, and alot of weird crossfit/high school gym coach/ style workouts.
part of me likes it, because hey, i’m getting paid to exercise! part of me hates it, because well i just do. and it does interfere a fair bit with other things i want to do, training wise.
without further ado i’ll explain the basic template i’ve been following. Its mostly based around stuff i’ve read on Paul Carters blog, but since i haven’t bought his book yet, maybe i shouldn’t be attatching his name to anything i do (haha)
monday
bench press
-warmup- doing sets of 5 work up to a heavy double or triple on bench, when i can do 5 reps with this weight i increase it.
-work sets - I then do 5 sets of 5 at a weight thats around 70-80 percent of my ‘triple’ I usually increase this at a rate of 5 lbs per week until my 5x5 are no longer smooth or somewhat explosive. basically as soon as i start grinding out reps, i lower the working weight again.
-accessory work - usually 3 sets of dumbbell press, 3-6 sets of chinups, and some bicep curls (2-4 sets). This is mostly because my back and biceps really suck.
Wed - this is the workout i usually miss, mostly because its usually right in the middle of my crossfit/cardio week of hell, and i am weak minded. but its supposed to go like this:
barbell row - work up to a triple, doing sets of 5
5x5 work sets
6 sets of chinups/pullups
4 sets of inverted rows
2-4 sets of curls
fri or sat- i just recently changed this one
squats up to a heavy set of 3-5
squats 3 sets of 5 at a working weight
front squats 3 sets of 5-8 at a working weight
stiff leg deads 3 sets of 5 at a working weight.
i also have boxing class on tuesdays and thursdays, but i’ve skipped almost a month lately because of training/classroom obligations at work. also to be honest although i love it, it does really cut into my spare time.
Yes i know its a bit of a mess, right now i feel like its working in the sense that whenever i start to do more, i just can’t recover with my work obligations. I also feel like its not working in the sense that my back never gets the proper workout it deserves because i only actually hit my wed training session about every other week.
Yes. 10x3 for 5 months. Switching to a 5x5 2day for the summer. Time for a change and my job gets real busy w. Heat.
With that said im touring anything 5x5 to gather ideas. I like the 5x5 then a triple theme. And heavy 5 followed by explosive 5x5.
I found Bill Stars intermediate near dead nuts perfect for me. It literally has the right choice of movements for a 2 day and being a pyramid to a heavy 5 still allows me to get some volume work in each week afterwards of my choice. I like following the core of a program…then just taylor around it. So I wont literally be doing it as written… ill be doing more…by feel.
cool man, what kind of job do you do?
if your going for 2 days seems like your choices could be fairly simple
either
day 1 - upper body
day 2 - lower body
or
day 1 - upper push, lower pull
day 2 - lower push, upper pull
or
day 1 - full body
day 2 - full body
I dunno, just thought - you know what works best for yourself!
morning - 6km run
work - digging guard for at least 4 hours
afternoon workout
bench press
135x5
185x5
225x3
245x1
200x5
200x5
200x5
200x5
200x5
Super set with Chins/pullups
8/6/5/6
Db Shoulder press (the gym i use doesn’t have dumbbells bigger than 40lbs)
40x12
40x12
40x12
DB Bicep Curls
35x10
25x18
super set with DB Hammer Curls
30x10
15x8
You said it right ! And I do… finding ideas isnt a problem. …picking one is!
With mine- upper/lower both days. Ill be posting the exact graphs n numbers from bill starrs intermediates in my log next week to show how he has it laid out and also how im modified it to fit me *. I just want to be clear it is modified…but it will follow his rep scheme andnpercentages to a tee. Basically ill be doing more volume afterward…and its 2days where his is 3. Youll see…
I work a split 2nd/3rd shift warehouse position. Its physical labor building orders, wrapping them and loading them on semis to be delivered next mornin. Long hours, you work till nights orders are done* . Its a union job tho and pay is well for “unskilled labor”. Workin on 11 years service!
11 years of service is awesome!
looking forward to seeing your new program when you post it in your log.
Wed.
skipped back day haha
and did swimming, which usually kills my lats anyways (but in a totally different way)
managed 16 whole lengths!! (8 laps) which is like a world record for me.
Friday
Squats
145x5
235x5
285x5
235x5
235x5
235x5
Front Squats
145x8
145x8
145x8
Stiff legged deads
235x5
235x5
235x5
Power Cleans
135x3 wasn’t feeling the love today
Chins/pullups/otherthingys
8,5,5,5 wasn’t feeling teh love on these either
Bent way over rows
135x6
135x7
135x8
135x8
bicep dumbbell curls
40x10
40x6
30x12
bicep hammer curls
30x15
i got a compliment today! I was bugging a rather huge guy at work today that he was never going to make weight ins for hover exit training, and then someone else said that i had the same build has him! (which isn’t true, but still it was nice)
monday.
morning - 6km run. finished last today. again. haha
afternoon
bench press
115x8
150x6
200x5
240x2
200x5
200x5
200x5
200x5
200x8
bent over row
145x8
145x8
145x8
145x8
db biceps curls
40x8
40x5
25x12
hammer curls
25x10
15x15
Body weight up to 187
decided to change my wed routine since i keep missing it.
from now on bent over rows will be on mondays,
and chins will be on fridays
wed will be an optional workout involving OHP and triceps and
probably swimming after.
Tues.
workout video. the guys at work jokingly call this the ‘vagina workout’
its actually pretty tough though.
Wed.
4km hike, quite steep and quick with 25lbs bag
Thurs.
Brutal cross training workout today, including hill sprints, felt like barfing
felt like i pulled a muscle in my nut today haha. hopefully i don’t have a hernia or something.
IN
Hey Chobbs! Welcome
GOT spoiler alert
http://m.tickld.com/x/guy-goes-crazy-after-the-last-game-of-thrones-episode-this-is-the-best-status-
haha this is how i felt reading the books. Well all my characters are dead now so might as well stop reading. I didn’t stop reading, but the books pretty much suck now that everyone is dead (except danny the dragon girl who’s just become an annoying paris hilton as queen type).
Friday workout
totally wasn’t feeling it at all today, but still gotter done
still sore from the weighted hike on wed.
Squats
155x5
245x5
295x3 (was totally going to skip these but my inner compete wouldn’t let me, so instead they were terrible and probably 2 of them were high)
245x5 felt like shit
245x5 actually pretty good
245x5 getting tired now
Front Squats
155x8
155x8
155x8
every set felt like cardio hell, my form is getting alot better.
Still legged deads
155x5
245x5
245x5
245x5
hard cause i was tired, but not bad. Killed my grip
pullups
5
5
and done