"Back To Basics" 5x5 Training Log

My Training Max on Cycle 1 of the Program

Squat: 110 Kg
Power Clean: 50 Kg
Bench Press: 90 Kg
Deadlift: 140 Kg
Overhead Press: 50 Kg

4 Likes

5 Dec 2022 Cycle 1 Week 1 Day 1

Squat Day

Squat: 5x5 @ 82.5 Kg
Power Clean: 5x5 @ 37.5 Kg
Split Squat: 3x6 Reps each Leg
Hanging Leg Raise: 5/4/4

6 Dec 2022 Cycle 1 Week 1 Day 2

Bench Day

Bench Press: 5x5 @ 67.5 Kg
Dip: 9/7/6
Barbell Row: 12/10/8 @ 60 Kg
Pull Up: 5/4/4
Side Bends: 12/10/8 @ 22.5 Kg

8 Dec 2022 Cycle 1 Week 1 Day 3

Deadlift Day

Deadlift: 5x5 @ 105 Kg
Front Squat: 12/10/8 @ 40 Kg
Back Extension: 12/10/8
Power Plank: 5x10 sec

9 Dec 2022 Cycle 1 Week 1 Day 4

Overhead Press Day

OHP: 5x5 @ 37.5 Kg
Incline DB Press: 12/10/8 @ 22.5 Kg
Lying DB Extension 12/10/8 @ 12 Kg
One Arme BB Row: 12/10/8 @ 22.5 Kg
Hammer Curl: 12/10/8 @ 12 Kg

3 Likes

Excited to watch your progress! What are your focuses? Are you mainly training for strength?

Thanks a lot. I’m looking forward to see your numbers go up as well! I think the 5x5 training is a good way to combine strength and hypertrophy goals.

12 Dec 2022 Cycle 1 Week 2 Day 1

Squat Day

Squat: 5x5 @ 87.5 Kg
Power Clean: 5x5 @ 40 Kg
Split Squat: 3x6 @ 7 Kg Reps each Leg
Hanging Leg Raise: 5/4/4

13 Dec 2022 Cycle 1 Week 2 Day 2

Bench Day

Bench Press: 5x5 @ 72.5 Kg
Dip: 10/7/6
Barbell Row: 12/10/9 @ 60 Kg
Pull Up: 5/4/4
Side Bends: 12/10/10 @ 22.5 Kg

15 Dec 2022 Cycle 1 Week 2 Day 3

Deadlift Day

Deadlift: 5x5 @ 112.5 Kg
Front Squat: 12/10/8 @ 40 Kg
Back Extension: 12/10/8
Power Plank: 5x10 sec

16 Dec 2022

Overhead Press Day

OHP: 5x5 @ 40 Kg
Incline DB Press: 12/10/8 @ 22.5 Kg
Lying DB Extension 12/10/8 @ 12 Kg
One Arme BB Row: 12/10/9 @ 22.5 Kg
Hammer Curl: 12/10/10 @ 12 Kg

1 Like