Week 1 Friday
Squat: 125,155,190,220 all x5, 260x3, 190x8
Bench:115,145,170.200 all x 5, 235x3, 170x8
Clean:85,105,130,150 all x 5, 175x3, 130x8
3x8 dips with 25
3x8 BB curls with 75
3x8 skullcrushers with 85
Week 2 Monday
Squat: All for 5…130,160,195,225,260
Bench: All for 5…115,145,175,205,235
Clean: All for 5…90,110,130,155,175
2x10 good mornings with 55 lbs
4 sets of abs
4x10 of pullups/dips
All reps for 5
Squat: 130,160,195,195
Deadlift: 205,245,285,325
Military: 85,95,115,135
3 sets of pullups with 3 sets of band pushdowns
Worst part about madcow, only lifting 3 days a week…
Week 2 Friday
Bench:115,145,175,205 all for 5, 240x3, 175x8
Clean:90,110,135,150 all for 5, 180 x3, 135 x 8
Squat: 130,160,195,225 all for 5, 265 x 3, 195 x 8
Dips : 3x8 with 30 lbs
BB curls: 3x8 all with 75
Skullcrushers: 3x8 with 85
Few extra sets of dips and pullups
Week 3 Monday
AWFUL workout, all the weights felt heavy, even the 3rd set. Lifted with my roommate at his college…just a terrible experience
Squat: 135,165,200,230,265 all for 5, shitty form on my last 2 reps at 265
Bench: 120,150,180,210, 240 all for 5
Clean: 90,110, 135, 155, 180 all for 5
Good mornings 2x10 with 65
4 sets situps
3 sets pullups and dips
Ready to get after it on wednesday
Week 3 Wednesday
Squat 135, 165, 200, 200 all for 5…I’m starting to notice a slight imbalance, left leg being stronger than my right
Dead: 210, 250, 290, 335x4 grip failed
Military: 85, 100, 120, 135
2 sets of ab rollouts-absolutely shredded my core, literally tender to the touch
farmers walks
one up one down walks
Do you know any calculators for the beginner 5x5 ?
I used to have this great template bookmarked, but I don’t know why but they took it off the internet. I’ll look around though
Squat: 135, 165, 200,230 all for 5, 270 x 3, 200 suppose to be for 8, BUT DID 20
Bench:120,150, 180, 210 all for 5, 245 x 3, 180 x 8
Clean: 80, 110, 135, 155 all for 5 185 x 3, 135x 3
BB curl 3x8 with 80
Dips 3x8 with 35 3x8
Skullcrushers 3x8 with 90
Week 4 Monday
Squat: 135,170,205,235, 270 all for 5
Bench: 125, 155, 185, 215, 245 all for 5
Clean:90, 115, 135, 160, 185 all for 5
2 x 10 with 65 of GM’s
2 sets rollouts x 6
2 sets crunches
farmers walks
banded pushdowns 2x50
Week 4 Wednesday
Squat: 135,170, 205,205
Deadlift: 215, 260, 300, 340 …my bar speed is kind of cocerning me
Military: 85, 105, 120, 140…felt strong on these today
3 sets of abs
2 sets weighted pullups
4 sets banded pushdowns
3 sets wide grip pullups
2 sets weighted overhead carries
Probably an overkill on the assistance…I just hope I won’t pay for it on Friday, time to go eat chicken and beef tacos with rice
Week 4 Friday
Squat: 135,170,205, 235 x5, 280x3, 205x8
Bench:125,155,185,215x5, 250x3,185x8
Clean:90,115,135,160x5,185x3,135x8
dips:8 with 45 bw, 8 with 70 bw, 4 with 90 bw
BB curls 3x8 with 80
Skullcrusher 3x8 with 90
Week 5 monday
Bench:125,155,185,220,250
Squat:140,175,210,245,280
Clean: 95,115,140,165,187
Good mornings and situps
Week 5 Wednesday
Squat: 140,175,210,210x5
Dead:220,265,305,350x5
Military:90,105,125,140x5
3 sets abs
Week 5 Friday GREAT WORKOUT
Squat:140,175,210,245 x 5, 285x3, <<<315x2>>> 210x8
Bench: 125, 155,190,220x5, 260x3,190x8
Rows(lower back has been bothering me lately) 95,115,140,165x5,190x3,140x8
Dips: Bw 45x8, bw 70x8, Bw 90x5
BB curl 3x8 with 90
Skullcrusher 3x8 with 95
Probably not a smart idea…but I’m taking the rest of the week to do a slight deload then starting westside on monday!
Starting intermittent fasting also, 8 hour time window to eat, either 4-12 or 2-10 depending on when class is.
First day of westside, please correct my mistakes if you recognize any
ME Upper body
BENCH PRESS:
2x10 with bar
95x8
135x5
155x3
185x3
205x3
225x3
245x3
255x3
265x2
265x 90%=238
240x3
240x3
240x3
DB OVERHEAD EXTENSION
50x12
55x12
60x12
60x12
LATERAL RAISE
10x12
12.5x12
15x12
15x12
WEIGHTED NEUTRAL GRIP PULLUP
BW+25 lbs x8
" x6
" x6
DB ROW
3x12 with 50’s
Tuesday October 23
DE Squat
I don’t know how much resistance each band added so I just grabbed two where I could just be explosive and fast.
DE Squat: Largest band, box was 14 inches off the ground
115 for all 10 sets of 2
Conventional DL speed pulls
6x1 with 225
Romanian DL
3x8 with 85
Back extensions
3x15
Farmers walk
100 lbs x 65 steps
Abs: 6 sets of 12