Alright so its about time I posted a Log on here to make sure I keep motivated and stay on track. Been working out serious for about 2 years, and right now trying to just get more respectable strength #s and put on some more size this winter. Last winter got up to over 195lbs after starting a year and a half before at 165. Did the V-Diet last spring and dropped down to 165 again(also lost a lot of strength ive been trying to get back) and this winter I want to try and get up to around 200 and see where to go from there.
Lifts are what I really want to bring up, I know I have a lot more potential. On almost all these #'s I have dropped weight simply to make sure my form is perfect before I start going heavier. I squatted 285x6 but was a little sloppy, just over parallel and my overheads were not as deep as they should have been.
Here are my current #'s
Weight and height: 180lbs @ 5 11
Squats: 280x1 full ROM
Deadlift: 330x1
Bench: 220x1 = biggest issue
Overhead Press: 143x1
like I said my bench sucks right now, I just started Bill Starrs 5x5 last week and so far so good. Ill post up the workout tomorrow with some more info, right now I’m passing out
Good luck. Are you gaining weight at all costs or doing it cleanly? I’m in the same boat as far as bw goes. I’ve put on 16lbs in the past few weeks. Keep it up.
I keep it 90-95% clean weekdays then on the weekends when im out its hard to keep it up when i know im trying to gain weight anyways. I learned from bulking last year, so im trying to change a few things, definitely eat cleaner but also I am trying to throw in some cardio, maybe a few 20 min sprint sessions or something but its hard when you squat 3x a week. Any other ideas that wouldn’t wreck my legs anymore would be appreciated
Here are my current #'s
Weight and height: 180lbs @ 5 11
Squats: 270x2 full ROM
Deadlift: 275x7, 330x1
Bench: 225x1 = biggest issue
Overhead Press: 130x5
[/quote]
In term of balance your squat and deadlift are a little bit weak.
But If I put my pec-curl king glasses on yeah BRING YOUR BENCH UP
Here are my current #'s
Weight and height: 180lbs @ 5 11
Squats: 270x2 full ROM
Deadlift: 275x7, 330x1
Bench: 225x1 = biggest issue
Overhead Press: 130x5
In term of balance your squat and deadlift are a little bit weak.
But If I put my pec-curl king glasses on yeah BRING YOUR BENCH UP
[/quote]
My squat was a lot higher (285x6) but i was only going to a little over parallel and wanted to fix that now so I dropped a lot of weight, now going much deeper. The main issue seems to be because my hams and glutes are not used to the weight so I now have to bring them up.
My DL #s are steadily moving up and I see this being the last movement I stall out on, hoping to get this close to 405 before early spring
Bench sucks, hopefully this program can change that. Even though when I first started lifting 135 was a challenge haha
If I dont stall out at all my week 9 numbers should be close to the following
My actual maxes will come next monday, with the 240 on squats today I got it but struggled a bit on my last rep. Next week I will be fine, I just hope I dont stall out right away on week 5 with squats I would be pissed. I seem to be having a hard time with it since like ive said a few times I never squated nearly this deep.
Bench is finally starting to get harder but I could have done a few more reps, and Rows were too easy, most likely due to the fact that before this workout I have never done a heavy row in my life.
Ive never had a program where I couldn’t wait to get to the gym to beat my #s again, 5x5 rocks. This week went well, cant wait for monday to start making new PR’s. Im already feeling stronger and I have really got my form down the last few weeks, especially Squats and Bench. Elano 225 isn’t bad compared to how I couldn’t even put up 135 a few years back but its still way under what I think I am capable of, this seems to be the program that can get me there.
Todays final set #s
Squat - 245
Bench - 195
Row - 165
Cant wait to get my bench up, squats are hard as shit but im glad im finally going down past parallel, my buddy and I are one of a very few who squat at our gym, and we are the only ones who do more that quarter squats
Yeah man the spreadsheet is awesome, any program ive done in the last year I will make one if there isnt already one out there. Its cool to see where your progress should be at a certain week if you stay on track
Squats - 245x5
Hard as shit, got all 5 but didnt have anything left for another rep, but I think its because I have been going lower since week 1 as I get more used to going below parallel
Bench - 195x5, could have got another rep or 2
Rows- 165x5, finally becoming a challenge
I shouldnt have a problem with DL or Military on Wed, ill post after