time for 5x5 to get stronger

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  1. 1/2/12
    Week 8, Day 1


    PreWO: 200mg caffeine

    20 minutes foam rolling + stretching

    Squats
    warmups
    225x2
    225x2
    225x2
    225x2
    225x2
    235x2

    Donkey calf
    135x20
    135x20

    Split squat
    95x8
    95x8

    Bench
    warmups
    215x3
    215x3

    Close grip bench
    195x3
    195x3

    Weighted dips
    BWx15
    45x5
    75x5
    90x3
    90x3
    90x3

    Tate press
    35x10
    35x10

    Hanging knee raise super-set w/ pullups
    22 / 10
    18 / 10
    15 / 8

    Leg extensions
    warmups
    200x10
    200x10



    Wow tired!

    I worked my 24 hour shift yesterday at the firehouse until 8am today then went to my part time job from 9-5 then straight to the gym.

    I still had a pretty good workout and my squats felt pretty good after I took last week for a much needed deload.


  2. 1/4/12
    Week 8, Day 3


    Squats
    warmups
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2

    Hammer strength ISO lat pulldown
    warmups
    3 plates x 5
    3 plates x 5
    3 plates x 5

    Barbell rows
    135x15
    165x8
    165x8

    Preacher curl

    Barbell shrugs
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  3. 1/5/12

    15 minutes foam rolling + stretching

    Conditioning
    Stairmaster - 15 minutes, fat burner, level 15

    Treadmill - 2 miles

    Jumprope

    Situps

    15 minutes foam rolling + stretching

  4. 1/6/12
    Week 8, Day 3


    15 minutes foam rolling + stretching

    Bench
    155x10
    155x10
    185x3

    Weighted dips super set w/ machine dip close grip bench (put a preacher curl bar across the handles and push down)
    warmups
    45x10 / 255 x failure
    45x10 / 255 x failure
    45x10 / 255 x failure

    Squats
    warmups
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2

    Leg extensions
    warmups
    175x10
    175x10

  5. 1/9/12
    Week 9, Day 1


    15 minutes foam rolling + stretching

    Bench
    warmups
    225x3
    225x2.75 <-lol

    Close grip bench
    200x3
    200x3

    Weighted dips
    warmups
    45x6
    70x4
    90x3
    90x3

    Squats
    warmups
    225x4
    225x4
    225x4
    225x4
    225x4
    225x4

    Walking DB lunges
    32.5x12x2

    Seated calf
    90x15
    90x15

    Hanging knee raise
    23
    25


    Had a random spot my bench today and he grabbed the bar at the first sign of struggle on my last rep. I specifically said that I would like help when the bar starts going back down and he panicked, still gave him the courtesy fist bump lol.

    Legs are cashed out until squats on Wednesday.
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