Day 18
Squat 4x5, 1x3, 1x8, 160,200, 232.5 ,280,330,240
Bench 4x5, 1x3, 1x8, 120,150,180,210,245,180
Power Cleans 4x5, 1x2, 1x8, 85,105,125,145,170,145
Dips, 3x6, 10 lbs
Curls 1x8 60lbs, 2x8 65lbs
Skull crushers, 3x8, 75 lbs
Day 19
Squat 4x5, 165lbs, 205, 250, 290, 4x330
Bench 4x5, 125lbs, 155, 185, 215, 3x245
Power Cleans 4x5, 85lbs, 105, 130, 150
Completely died on the last set of power cleans. I’m going to back them off to 160 and ramp back up. I may have to rest my squats and bench in a week or two, we’ll see how it goes.
Day 20
Squat 4x5, 155, 195, 250, 250
Mil Press 3x5, 100, 120, 140, 4x160
Deadlifts 3x5, 215, 255, 300, 3x340
Well, finally got back in the gym today. It sucks to have taken almost 2 weeks off, but hopefully I won’t have another break like this for a while. All in all, not a bad session, but I’m going to hold the weights where they are next week to make sure I’m back in the swing of things.
Day 21
Squat 4x5, 165lbs, 205, 250, 290, 2x330
Bench 4x5, 125lbs, 155, 185, 215, 3x245
Power Cleans 4x5, 85lbs, 105, 125, 145, 2x165
All in all, not to horrible, given the amount of time I missed. I’ll use these weights on Friday, and hopefully be back on track for making progress.
Day 22
Squat 4x5, 155, 195, 250, 250
Mil Press 4x5, 100, 120, 140, 160
Deadlifts 4x5, 215, 255, 300, 340
Hit all my weights, although the last set of deads nearly killed me. The 160lb military presses ended up having a good deal of leg drive in them, so I’m going to hold the weight on those again next session and try to keep my form strict.
Day 23
Squat 4x5, 165, 205, 250, 290, 1x340, 8x250
Bench 4x5, 125, 155, 185, 215, 1x250
Today sucked. My lunch did not agree with me, or something along those lines, and I ended up having to pay homage to the porcelain god between my 4th and 5th set of squats. After that, I we pretty much dead. I’m going to go ahead and pull everything except Deads and Military presses back by 10% and take another run at it. I’ll probably move on the Maximum strength in about 5 weeks.
Day 24
Squat 5x5, 155, 195, 235, 270, 310
Bench 5x5, 115, 140, 170, 200, 225
Power Cleans 5x5, 75, 90, 110, 130, 145
Hopefully back on track starting today. I reset all my lifts except the deadlift, and I’m going to run for 4 weeks before switching to Maximum Strength. I’ve also cleaned up my diet, since I’ve been sitting at about 245 for the past month or so, which is pretty close to my goal of 250 before trimming down. I’ll be eating 3600 cals a day, with 240g of protein and 12 servings of fruits and veggies per day, plus healthy fats.
I’m expecting to be able to lose weight on that for at least 4 weeks before having to modify my intake, given how high my intake has been up to this point. Ideally, I’d start out at around 5000 cals, but I should be okay with this amount.
Day 25
Squat 4x5, 155, 195, 235, 235
Mil Press 4x5, 90, 105, 125, 140
Deadlift 4x5, 215, 255, 300, 340
Day 26
Squat 4x5,1x3,1x8, 155,195,23,270,320,235
Bench 4x5,1x3,1x8, 115,140,170,200,230,170
Power Cleans 4x5,1x3,1x8, 75,90,110,130,150,110
Ran out of time for the accessory work, so I’ll add it in to Monday’s workout if possible.
Day 27
Squat 5x5, 160, 200, 240, 280, 320
Bench 4x5, 115, 145, 175, 200, 3x320
Power Cleans 5x5, 75, 95, 110, 135, 150
Accessory Day
Dips 8x10lbs, 2x6x10lbs
Barbell Curls 3x8, 70lbs
Skull Crushers 3x8, 80lbs
Finally had time to add in the accessory work from Friday. Not to shabby, although the form on the curls could have been much tighter on the last set.
Day 28
Squat 4x5 155, 195, 240, 240
Mil Press 4x5, 90, 110, 125, 145
Deadlifts 3x5 220, 265, 305, 1x350
Everyone at my house is sick except for me, so I was up most of the night with a sick baby. Probably didn’t help my deadlift.
Day 29
Squat 4x5,1x3,1x8, 160,200,240,280,330,240
Bench 4x5,1x3,1x8, 115,145,175,200,235,175
Power Cleans 4x5,1x3,1x8, 75,95,110,130,155,110
Once again, ran out of time for accessory work.
Day 30
Squat 4x5, 165,205,250,290, 4x330
Bench 4x5 120,150,175,205,3x235
Power Cleans 5x5, 80, 100, 115, 135, 155
No bad, given that last week was total balls. I was in bed for 3 days with the flu, totaled my car the next day, and then spent the weekend sick.
Day 31
Squat 4x5, 165,205,250,250
Mil Press 4x5 95,115,130,150
Deadlift 4x5 225,265,305,350
After reading the Mythbusters article the other day, I decided to move from a shoulder width stance to a hip width stance for my deadlifts.
I could definately feel more posterior chain activation, and while 350 still feels heavy as shit, it went up 5 times. I should be able to hit 360 for 5 next week, and hopefully when I test my 1RM the week after, I’ll break 405.
Day 32
Squat 4x5, 165,205,250,290
Bench 4x5,1x3,1x8 120,150,175,205,240,175
Power Cleans 4x5 80,100,115,135
I hate being sick. Took me forever to get though what I did of my workout, I died on my heavy squats, the post nasal drip almost made me through up, and I ran out of time at the end. F’ing A.
Day 33
Squat 4x5, 165, 205, 250, 290, 2x330
Bench 4x5 120, 150, 180, 210, 1x245
Sick + exhausted + limited time does not make for a good lifting session.
Day 34
Squat 4x5, 165,205,250,250
Mil Press 4x5 100,115,135,155
Deadlift 3x5 225,270,315
360 would not come up off the floor. I have 1 more workout this week, and then I’ll be testing my 1rm for the big three next week, before moving on to Maximum Strength. I think the change of pace will be a major help.
Day 35 (Friday)
Squat 4x5,1x2,1x8 165,205,250,290,340,250
Bench 4x5,1x2,1x8 120,150,180,210,245,180
Once again, ran out of time for power cleans. This was my last day on the 5x5 routine, I’ll be testing my maxes this week, going to the beach for a week, and then getting started on Maximum Strength, which I’m hoping will help with the time crunch issue. The beach should be fun, I’ll be bringing my bands and hopefully do some sprints in the sand.
Tested my deadlift today
5x135, 3x225, 2x275, 1x315, 1x365, 0x385
I got the bar off the floor with 385, but just barely. I just felt absolutely dead for some reason. I finally gave up and went to shower, where I proceeded to chuck up everything I’ve eaten so far today (Which made me kind of glad that I’m dieting down, god knows how long it would have taken me if I was still bulking).
I guess I caught the stomach bug that was going around my family, at least it seems to be a 24 hour thing. I think if I hadn’t been about to puke, I could have gotten 385 up, and maybe even 395 or 405. If I get the chance the next two weeks, I’ll re-test, but I need to get my other lifts tested first. We’ll see how it goes.