Monday 3-12-18
My 5x5. 1 min. Timed rests
DEADBENCH-1x5- paused.
45x20
135x10
195x5
Work- belt n chalk
225x8 repped out
195x5 8ct eccentric
155x15 CLOSEGRIP
PULLUP -hang
X1
X2
X3
X4
X5
X3
X3
X3
X3
SSBSQUAT -3x5- tng
B.w x5
55x5
135x5
195x5
Work- belt n chalk
215x5
215x5
215x5 realized later this was supposed to be 210
Great way to start tbe week.
Wednesday 3-14-18
My 5x5 . 1 min. Timed rests
INCLINE BENCH -3x5- paused
45x15
135x5
145x5
165x5
Work
185x5
185x5
185x10
155x15 tng
EXPLOSIVE JUMPS -5x3
X3
X3
X3
+10pds
X3
X3
X3
X3
X3
X3
BARBELL ROW-5x5 -just off floor
45x10
135x10
155x5
Work-belt n chalk
175x5
175x5
175x5
175x5
175x10
SHRUGS
175X20 incline grip
175x20. Row grip - both hold till failure
Forgot to log Fridays session. Reverse curls n ab wheels. It got done though.
This is the 3rd week of my 5x5. Itās a 3 week cycle. Iāll start over next week +5.
Lifting on Monday, I am much stronger than waiting till Tuesday . By then Iām fully fasted again and worked 12 hrs the night before.
MONDAY 3-18-18
My 5x5 . 1 min. Timed rests
DEADBENCH -5x5- feetup/paused
45x20
135x10
160x5
Work
180x5
180x5
180x5
180x5
180x5
180x6- 8ct eccentrics
PULL UP -tng
X1
X2
X3
X4
X5
X3
X3
X3
X3
X3
X3 3+ ct. Hang n hold
SSB SQUAT- 1x5-tng
B.wx5
55x5
145x5
175x5
205x6
Add belt
235x6 could gone for 10 on last 2 sets.
Felt good.
Friday I hit my 1st actual weight goal. 25 full pounds down! Started at 250-now 225.
Wednesday 3-21-18
My 5x5 . 1 min. Timed rests
INCLINE BENCH- 1x5- paused
45x15
135x5
145x5
165x5
195x5
Work
215x6
175x12
EXPLOSIVE JUMPS -5Ć1-
x3
3setsof3
X3 +10pds
Ć1
Ć1
Ć1
Ć1
Ć1 all +25pds
X3 +10
X3
BARBELL ROW-3x5-just off ground
45x10
135x5
145x5
165x5
Work-belt n chalk
185x5
185x5
185x8
185x8 (pendlay)
SHRUGS- then hold
185x20 incline grip
185x20 row grip
Tuesday 3-27-18
Been down w. Flu. Last 2 days. Layed around like 20 hours each .getting better but still feel like shit.
My 5x5. 1 min. Rests
DEADBENCH- 3x5- feetup.paused
50x20
140x10
155x5
175x5
Work
200x5
200x5
200x8
160x15- Paused Close grip
PULLUP- hold at top
X1
X2
X3
X4
X5
X3
X3
X3
SSB SQUAT-5x5- did 3x5**
60x5
150x5
170x5
Work
200x5
200x5
200x5
Cut last 2 sets. I was dieing.
I was sore as shit from that last session. Embarassing. Still fighting off this fluā¦
Still a bit weak but today went much betterā¦
Friday 3-30-18
My 5x5 - 1 min. Timed rests
INCLNE BENCH- 5x5- paused
50x10
140x5
160x5
Work
180x5
180x5
180x5
180x5
180x5 all smoothe
180x5. 8ct eccentric
EXPLOSIVE JUMPS- 5x5
x3
X3
X3
X5
X5
X5
X5
X5
X3
BARBELL ROW- just off floor- 1x5
60x10
150x5
170x5
190x5
200x5
Work
220x5
220x5 pendlay style
SHRUGS
220X12. INCLINE GRIP
220X12 ROW GRIP
150X12 SNATCHGRIP
Sunday session. Been doin them. Just not logging
REVERSE CURL - pauses
45x16
60x8
15 breathes
80x17
8/5/4
60x20 tng
45x20 p.
ABWHEEL
x6 standing
X12 paused
X20 tng
TUESDAY APRIL 3RD
my 5x5. 1 min. Timed rests
Time to get back on track.
DEADBENCH -1x5- feetup. Paused
50x20
140x10
160x5
180x5
200x5
Work
230x6
190x10 p. Close grip
PULL UP - hang
X1
X2
X3
X4
X5
X6
X3
X3
X3
X3
X3
X5
SSB SQUAT -3x5-tng
B.w X5
55x5
145x5
155x5
175x5
195x5
Work-belt
215x5
215x5
215x5
THURSDAY 4-5-18
My 5x5. 1 min. Timed rests
INCLINE BENCH -3x5 - paused
45x20
135x10
140x5
160x5
Work
180x5
180x5
180x8- bad news I miss loaded todayās weight 10 pds too light. Good news is I finished w. 2 amrap sets n made up with volume.
150x15 tng
EXPLOSIVE JUMPS -5x3 plus 10 pds
X3
X3
X3
X3
Work-plus 10 pds
X3
X3
X3
X3
X3
X3
BARBELL ROWS-5x5- just off floor
50x10
140x5
160x5
Work-bekt n chalk
180x5
180x5
180x5
180x5
180x8
180x8 pendlay here
SHRUGS
180x20 Incline grip
180x20 Row grip
Did get a Sunday session in. Didnāt post. Due to some situations been lacking severally in sleep . Put off my session till today
Wednesday 4-11-18
My 5x5. 1 min. Rests
DEADBENCH- 5X5 - feet up. Paused
45x10
135x10
160x5
Work
185x5
185x5
185x5
185x5
185x5
185x5 8 sec eccentrics
135x20 Close grip tng
PULL UP - tng
X1
X2
X3
X4
X5
X3
X3
X3
X3
X3
X6
SSB SQUAT -tng - 1x5
B.w X5
55x5
145x5
180x5
210x5
Work- belt n chalk
240x5
Good day.
Friday 4-13-18
My 5x5 . 1 min. Timed rests
INCLINE BENCH -1x5- paused
45x10
135x5
145x5
170x5
195x5
Work
220x5
175x10
EXPLOSIVE JUMPS
x3
X3x3x3
X3 +10
X3 +25
X3 +25
X3 +25
X3 +10
X3
BARBELL ROW- 3x5- just off floor
50x10
140x5
160x5
Work
190x5
190x5
190x10
190x10 Pendlay
SHRUGS- hold till fail
190x20 incline grip
190x20 row grip
Sunday session
REVERSE CURLS PAUSED
45x1
65x1
85x1
95x1
105x1
115x3 cheat curl here only
90x3
70x12
45x24
ABWHEELS -paused
X12 standing
X20 kneeling
TUESDAY APRIL 17 2018
my 5x5 . 1 min timed rest
DEADBENCH. 3x5. Feetup. paused.
45x10
135x5
155x5
180x5
Work
205x5
205x5
205x8
CLOSEGRIP-PAUSED
165x12
PULL UP - Hold at top
X1
X2
X3
X4
X5
X6 yea
X3 longer holds
X3
X4
SSB SQUAT- 5x5
B.wx5
65x5
155x5
175x5
Work- belt n chalk
205x5
205x5
205x5
205x5
205x6 yup
Last time this 5x5 came up I was sick and barely got thru the 3rd set @200 . Was insanely sore for 2 days as well. Redemption was had as each rep was clean and explosive today, even got n extra on final set
Thursday 4-19-18
My 5x5. 1 min. Timed rests
INCLINE BENCH -paused-5x5
45x10
135x5
165x5
Work
185x5
185x5
185x5
185x5
185x5
185x5 8 ct. Eccentric
Explosive Jumps - 5x5
X3
X3
X3
X5
X5
X5
X5
X5
X3
BARBELL ROW- 1Ć5 -just off floor
45x10
135x5
145x5
165x5
185x5
205x5
Work-belt n chalk
225x5
225x5 Pendlay
SHRUGS
225x12 incline grip
225x12 row grip
135x24 snatchgrip
Sunday session in but not logged.
Tuesday 4-24-18
My 5x5- 1 min. Rests.
PULL-UPS - from a hang
X1
X2
X3
X4
X5
X8 went for it. Recent p.r.
X3
X3
X3
X3
X3
DEADBENCH- 1Ć5 - feetup,paused
45x20
135x5
145x5
175x5
205x5
235x5
185x12
SSB SQUAT - 3x5
B.wx5
55x5
145x5
170x5
195x5
Work- belt n chalk
220x5
220x5
220x5
Back on full fasting. Got down from 250-224. Took a 2 week break from hardcore and starting again, 227 starting weight. Not bad.
Thursday 4-26-18
My 5x5 . 1 min timed rest
Explosive jumps
X3
X3
X3
Plus 10 pds
X3
X3
X3
X3
X3
INCLINE BENCH -3x5- paused
45x10
135x5
145x5
170x5
Work
195x5
195x5
195x8
155x10 2sec pause
BARBELL ROWS- 5x5 -just off floor
45x10
135x5
155x5
Work- belt n chalk
185x5
185x5
185x5
185x5
185x8
PENDLAY ROW
205x8
SHRUGS -then hold till fail
185x20 incline grip
185x20 row grip
Fasting -down to 222.
4-30-18
Turned 38 this weekend. Drank beer n enjoyed family n friends for 2 days. Weighed in at 231 today after being 222 friday. Lol
My 5x5 . 1 min. Timed rests
PULL UP -tng
X1
X2
X3
X4
X5
X6
X3
X3
X3
X3
X3
DEADBENCH-5x5-paused-feetup
45x10
135x5
165x5
Work
190x5
190x5
190x5
190x5
190x5
190x6 8 sec. Eccentrics
135x12 close grip
SSB SQUAT -1x5
B.wx5
55x5
145x5
155x5
185x5
Belt n chalk
215x5
245x5
Thursday may 3rd. 2018
I leave for Florida, tomorrow.
My goal of losing 25 pds before so was met. My final weigh in today was 223, a 27 pd loss.
215 will be the goal after my return. Not during.
EXPLOSIVE JUMPS
x3
x3
X3
X3 +10
5 sets of 1 +25
X3 +10
X3
INCLINE PAUSED BENCH-1x5
45x10
135x5
135x5
165x5
195x5
Work
225x5
185x10
135x12 close grip
BARBELL ROW-3x5
45x10
135x5
145x5
165x5
Work -belt n chalk
195x5
195x5
195x8
PENDLAY -overload
215x8
SHRUGS- hold till fail
195x20 incline grip
195x20 row grip
Well vacation was fantastic. Florida was 92 n sunny everyday. Great time. 1st week back just did some testing and intend to continue on my 5x5 with a Cple changes to variations and adding a goal.
Goal = feet up pause bench 300 plus.
Iām eliminating incline bench and going to 2 days a week dead benching as described.
1st day I will use chains and overload with Slingshot after
2nd day will be straight weight with close grip work after.
Itās fairly close now, un trained.
Dead bench straight weight I paused 275 this week
Deadbench with chains I hit 255 +25 chains (280)
Then slingshot 305 +25 chains (330)
My chains weigh just over 13 pounds per side . Actual weight is like 26.8 combined. But for maths sake well say 25.
I for got how damn hard paused chain benching is . I donāt have a ton of weight, but itās just enough to connect you to the floor and fight for every inch, literally, once into reps or max weight.
By doing this day 1st in the week Iām hoping it will make the straight weight fly up. Weāll see.
Sunday session
REVERSE CURLS-paused
50x24
60x12
80x17. 8/5/4
60x12
50x24
AB WHEELS -
x5. Tng
X10. Tng
X20. Tng
X8 paused