2nd set of my 5X5. Just recorded it to make sure I reached proper depth. Using a wide low bar comp stance to target other areas as I am squatting 3 days per week.
Week 6 Day 1
Deadlift
10X45
5X45
5X135
5X155
5X185
5X225
3X255
1X285
1X315
4” Block Pulls
4X2X275
Snatch Grip 4” Block Pulls
3X8X185
Pause Squat
3X8X165
Good Mornings
4X15X65
Roman Chair Crunches
4X12
One hour twenty minutes. Felt like a very productive workout. Sticking with Wendler for my main sets, but using my accessory work from Brandon Lilly’s 16 week program. During the Cube method stuff from Brandon is when I reached 410# on my DL, but the volume from the main sets seemed to tax me and take entirely too long. Hopefully this combination along with consistency in diet and recovery can help with not only strength, but also some mass.
Your TM isn’t too low at all. You’re just seeing the benefits of having a well set TM.
Was listening to Ed Coan on some podcast and decided to write my own programming. I’m using 5X5, Wendler, principals Ed talked about with Chad Wesley, and some personal experiences. This is simply a way for me to stay in the gym, aim for consistency, and do so with a measurable scale to see if I’m hitting my numbers. I’m 37 and weigh the most i ever have while out of shape. I’m starting with a TM similar to Wendler, lifting 3 days a week like 5X5, and I’m taking some GPP ideas from Westside and Louie’s CrossFit ideas. So with all that said, here we go.
Week 1 Day 1
Squat 285# Bench #185
Squat
5X145
5X185
5X205
3X215
3X235
1X245
1X265
1X285
Bench
CGBP
5X10 at 105#
Lat Pulls
9X4 at 40
Speed pull with squeeze/hold at bottom
Drag Curls/Rope Extensions
4X10 at 45#
4X15 at 25#
Face Pulls/Push-ups
4X15 at 25#
4X10
Weighed 207 at the doctor this morning. My “old” walking around weight without lifting was 175#. So…30#s overweight considering I haven’t touched a bar since February. Went to New York this past week and my gut made an appearance in a couple of pictures which disgusted me. I’ve been working 40-60 days straight at 14-16 hours a day, eating like shit, and generally being as lazy as possible outside of work. Moved 1500 miles to PA and took on a fixer upper. Also been back on depression medication for 3+ months contributing to the weight gain. No alcohol since June 10th causing my sweet tooth to be out of control. Time to buckle down and not be fat, lol. Looking at a powerlifting meet in New Jersey for February. I’ve wrote programming through the 2nd week of January. If I can stay on it, then it should set up a 4-6 week meet prep. Lot of rambling here, but wanted to get it all down for posterity sake.
Lighting sucks, I’ll find better tomorrow, but I shaved tonight so I thought I’d post them. Got to decide on a diet to get enough calories to sustain workout. At the same time I need to drop some stomach fat.
1 Like
Woke at 198.0
Spent last night installing hardwood floors and woke up stiff AF. Slept 4 hours them up to get in a workout before work. Probably be a see how it goes kind of session.
1 Like
Speed Bench
Bench
8X3X95
Tried these at 135# absolutely no bar speed so dropped the weight. No ego, just start low and build it up.
Lat Pulldowns between Bench sets
8X5X90
This was supposed to be pull-ups, but I don’t have my basement full set up yet, so I improvised.
Press/20# Med ball slams
3X10X65
3X10 (Love the full body feel of these)
All finished in 45 minutes.
Should have been 3 sets of Pause Squats but it’s week 1 and with all the DIY house stuff I’m not trying to end it with a limp. Squat again Sunday so still 2 times this week. May go 2-3 weeks of 2 times then progress to 3.
Typically there would be 2 upper accessory exercises and 2 recovery lower exercises. The home improvement stuff has my shoulders, back and abs on fire though. Should finish the bulk of it this weekend and will adjust accordingly.
Planning to go on a recovery run at some point today.
1 Like
22 minute recovery run had me questioning my life decisions. I hate running. Ohh well, knocked out 2 miles so now it’s over, lol.
Woke at 197.0
Speed Squat/Heavy Bench
Box Squats
9X2 at 135#
Speed felt meh. Been a long time since I’ve done these. Really trying to feel my glutes squeeze at the top, and stay tight at the bottom
Heavy Bench
Wendler
5X75
5X95
5X115
5X135
3X155
Top sets
3X3X165
Probably should have taken a recovery day here, but I’m trying to get my schedule set up before I go back to work. All 3 top sets were pretty heavy.
At this point I had to go to work. Accessory work for week 1 is this stupid flooring install. Tomorrow is full recovery day (still more flooring), then my schedule is set back up for MWF.
1 Like
1 mile run this morning then about a thousand up downs while installing wood floors. Back is a bit tight, but my legs feel pretty good. Tomorrow is squats which is my favorite so hopefully I can make my lifts and get out of the gym early for a half day at work.
1 Like
Week 2 Day 1
Heavy Squats
10Xempty bar
5X95
5X135
5X165
5X195
3X225
2X255
2X275
1X290
CGBP
5X10 at 115#
Woke up late so this is all I got in, but at least I hit my number for the week. Going to try to come me back and do accessories this evening.
1 Like
Woke at 199.4
Recovery day today, I don’t feel I need it, especially my lower body. However, trying to be consistent so sticking to the MWF plan for the time being.
1 Like
You have no idea how important sticking to recovery is. It’s easy to be a bad mother####er in the gym. It’s a lot harder to rest with the same intent you train.
1 Like
Woke at 199.4
Week 2 Day 2
Rep Squat
10Xempty bar
5X95
5X135
5X5X155
Speed Bench
Warmup with 20# dbs
8X3X140
Between each set of bench
Lat Pulls
8X6X90
Press
4X10X70
Between each set 10 20# Slam Ball overhead throws.
All done in 1 hour flat.
Shoulders were angry this morning. I’m guessing it’s from all of the flooring I’ve been doing. However, I got through it with minimal strain, which is the point of my mid week workout.
1 Like
Week 2 Day 3
No weight today as I worked nights and never really slept.
Speed Squat
2” below parallel box
10Xempty bar
5X95
5X135
9X2X145
All work sets done beltless with minimal rest 60-90 seconds and 5 Roman chair crunches. Really trying to tax my core to improve bracing.
Heavy Bench
10Xempty bar
5X75
5X90
5X110
3X125
3X145
3X160
All done with the only rest being changing weights. Took a 5 minute break then put on my belt.
3X3X170
Still trying to find my groove with the bench. Feels best pressing out over my chest rather than over my eyes. Belt felt odd, but going to continue using it for a while.
45 minutes at this point and hit an ADHD wall. Decided to do one more exercise and call it a day.
Lat Pulls
4X10X95
These were really harder than I expected.
Going to try to do a “bodybuilding” day tomorrow to get in some accessory work.
1 Like
Week 3 Day 1
Woke at 195.2
Squat
Wrist wraps no belt no squat shoes
10Xempty bar
10X95
5X120
5X150
5X180
3X210
3X240
Put on my squat shoes
3X270 …nearly lost the first rep forward
Put on my belt
3X280
3X295
Decided to deadlift at this point for some damn reason…I can’t remember why
Double overhand DL
5X135
5X225
5X275
3X325 has to switch to a mixed grip after 1 rep.
That’s probably close to a double oh pr because of my right hand, but my grip feels like it needs work. I bought a 78# fat bar off Craigslist so I’ll try and incorporate it into what I’m already doing just for fun. Also picked up some farmer carry handles.
CGBP
10Xempty bar
10X70
10X95
5X10X120
Working on bar path. I’m going to try and press more over my face than my typical path out over my chest. Work in progress.
Press
3X5X95
Monday is typically my high stress day and I’m off work today so I went ahead and pushed it. Finished everything in an hour and twenty five minutes…and I feel spent.
1 Like
Woke 194.2 and that good sore that tells me yesterday went well. Hips a little right after 1st deadlift sets in a good 6 months. Overall though feel pretty good.
Woke at 193.8
DOMS!!! Hips, hamstrings, and ohh sweet baby Jesus my back. Only got 3 hours sleep, which for the next month may be normal, and could not work out this morning.
Calorie cut plus ridiculously long hours plus no sleep may temper my progress. Hopefully I can still get my 3 days a week in and at minimum maintain for the next 25-40 days.
Did I mention I’m sore today?
1 Like
Recipe for disaster mate.
Eat.