time for 5x5 to get stronger

[5x5]

i am running the same log on another site but wanted to post here as well to be a part of another fitness community.


5x5 current / goals:
Bench: 235 / 260
Squat: 250 / 270
Deadlift: 345


i am using Coan's bench program (joeskopec.com/edcoanbench.html) on Mondays and Fridays (instead of Wed+Sat) with a Russian squat program (exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.h tml?max=).

Sample Week:
Monday- Bench+squat
Wed- Squat
Friday- Bench+squat

no direct deadlift work yet. ultimately after these two programs i want to be able to run Coan-Phillipi (tsampa.org/training/scripts/coan_phillipi_deadlift) but will not do so with the current high frequency squat program.


5x5 curret supps:
whey
creatine mono
NOW Adam multi
fish oil
Triazole (for 8 weeks)



i will be back logging my work from last week.



i can't post links to the programs in the op yet because i am under 50 posts.

[5x5]

11/14/11

10 minutes walk on treadmill @ 3 mph / 1.5% incline.

Squat
warmups
200 x 2 x 6

Bench
165 x 10 x 2

Close grip bench
147 x 10 x 2

Incline bench
135 x 10 x 2

Hanging knee raises / pull-ups
BW x 25 / 5
BW x 22 / 5
BW x 27 / 5

10 minutes of foam rolling.

[5x5]

11/16/11

15 minutes stretching routine.
10 minutes walk on treadmill @ 3 mph / 1.5% incline.

Squat
warmups
200 x 3 x 6

One arm DB rows s/s w/ DB shrugs
90x12 / 75x20 - 2 sets

Preacher Curls
75x12
75x12

Planks
60 seconds
60 seconds


10 minutes of foam rolling.


Squats felt good in the later sets tonight.

[5x5]

11/17/11

Conditioning

1.75 mile run

Jump rope
100 both feet
25 right foot
25 left foot
100 alternating

15 minutes of stretching & foam rolling.


Nice slow run to loosen up my body after work.

[5x5]

11/18/11

20 minutes stretching and foam rolling.

Squats
warmups
200 x 2 x 6

Bench
140 x 10 x 2

Dips
1 plate x 12
1 plate x 12
2 plates x 6
2 plates x 3.5

Triceps pushdowns
weight stack + 25lb x 8 x 2

Leg extensions
150 x 12 x 2


I bought a dip belt today, feels good adding some weight to my dips.
I wish that the chain was a few links longer but it still works.

[5x5]

11/19/11

30 minutes stretching + foam rolling

[5x5]

11/21/11

Bench
165 x 10 x 2

Close grip bench
145 x 10 x 2

Incline
135 x 10 x 2


15 minutes stretching + foam rolling


Squats
200 x 4 x 6

Hanging knee raise s/s w/ pull-ups
BW x 20 / 7 - 3 sets


I am still sore from the weighted dips last Friday but my benching felt really good today.

According to the program the weight will increase on the bench lifts next week.

[5x5]

11/22/11

Conditioning

1 mile warmup on treadmill @ 7.5 mph / 2% incline.

Stairmaster
15 minutes at level 15
5 minute cool down

Jumprope

15 minutes stretching + foam rolling

[5x5]

11/23/11

15 minutes stretching routine.

Squat
warmups
200 x 2 x 6

Seated cable row
warmups
180x12
180x12

Pull-ups (weighted)
BW x 12
45 x 4
45 x 4

Preacher Curls
85x12
85x12

Planks
60 seconds
60 seconds

[5x5]

11/25/11

15 minutes stretching + foam rolling
10 minutes treadmill @ 5.0% incline + 7.0 mph, lol

Squat
warmups
200 x 5 x 6

Bench
warmups
140 x 10 x 2

Weighted dips
BW x 15
45 x 10
45 x 10
45 x 9

Tate press
40 x 8 x 2

Cable crossovers s/s w/ pull-ups
30 x 15 / BW x 8
30 x 15 / BW x 8

Leg Extensions
150 x 12 x 2


Squatted 6x5 tonight, the last set was hard because my legs were shaking.

[5x5]

11/28/11

15 minutes foam rolling + stretching

Bench
175 x 8 x 2

Close grip bench
155 x 8 x 2

Incline
145 x 8 x 2


Squat
warmups
200 x 2 x 6

Hanging knee raise s/s w/ pull-ups
BW x 25 / 12
BW x 21 / 10
BW x 15 / 9

Standing leg curl
60x8
60x8


Hips were tight today from the little exercise I had yesterday while working.

Squats felt good in the later sets tonight. Looking forward to my 6x6 set on Wednesday.

[5x5]

11/30/11

15 minutes stretching + foam rolling

Squat
warmups
200 x 6 x 6

Bent over barbell row
warmups
175x10
175x10

Pull-ups (weighted)
BW x 12
45 x 5
45 x 4.5

Preacher curls
85x12
85x11

DB shrugs
100x15
100x15


My time management was off today because of school.

I thought that I could get a full session in between classes and ran short on time for my accessory exercises.

[5x5]

12/1/11

15 minutes foam rolling + stretching

Treadmill
10 minutes @ 5.0% incline + 4.5 mph

Stairmaster
15 minutes @ level 12

Jump rope

Back extensions
BW x 12 x 3

Hanging knee raise
BW x 15 x 3


Legs sore as hell from yesterdays 6x6 session.

[5x5]

12/2/11

15 minutes foam rolling + stretching

Squat
warmups
200 x 2 x 6

Bench
warmups
145x10
145x10

Weighted dips s/s w/ close grip triceps pushdowns
warmups
45x12 / 255 x failure
45x10 / 275 x failure
45x8 / 275 x failure

Leg extensions
warmups
160x12
160x12


My arms were completely dead after the superset on triceps. I do weighted dips supersetted with pushdowns. The pushdowns are performed by putting a ez-curl bar across the handles of a weighted dip machine and standing over it pushing down as many reps until I can't do anymore.

Death after weighted dips.

[5x5]

12/5/11

15 minutes foam rolling + stretching

Squats
warmups
215 x 5 x 5

Bench
185 x 8 x 2

Close grip bench
165 x 8 x 2

Incline
no incline

Tate press
40x10
40x10

Weighted dips
warmups
45x5
70x5
90x3
90x3

Hanging knee raise s/s w/ pull-ups
BW x 25 / 8
BW x 18 / 11
BW x 14 / 7

Seated leg curl
100x12
100x12


Stairmaster
15 minutes, level 16.


Squats felt good, my last set was pretty brutal for some reason but I got through it.

[5x5]

12/7/11

15 minutes foam rolling + stretching

Squats
warmups
225 x 2 x 6

Weighted pull-ups
BW x 15
45 x 5
45 x 5

Seated rows
warmups
210 x 10
210 x 10

Preacher curls
85 x 12
85 x 12

DB shrugs
80 x 20
80 x 20

Plank
BW x 60 seconds x 2

Ab wheel
5x3


Squats called for 200 x 2 x 6 tonight but I opted for the 225 because it was easier to strip off after my set so my girl could squat the bar. The 225 felt really good on my shoulders and I was solid throughout the lift.

Program calls for 225 x 4 x 4 on Friday.

[5x5]

12/9/11

AM: 3g AI DAA


15 minutes foam rolling + stretching

Squats
warmups
225 x 4 x 4

Bench
warmups
145 x 10 x 2

Tate press
40x10
40x10

Weighted dips s/s w/ close grip triceps pushdowns
warmups
45x12 / 255 x failure
45x9 / 255 x failure

Leg extensions
warmups
125x12
125x12

Seated leg curls
warmups
100x12
100x12


For some reason my body wasn't ready for todays workout. I also ate something that had my stomach in knots during the workout.

[5x5]

12/12/11

AM: 3g AI DAA

15 minutes foam rolling + stretching

Squats
warmups
225x2
225x2
225x2
225x2
235x2
245x2

Bench
warmups
190x5
190x5

Close grip bench
170x5
170x5

Incline
no incline

Weighted dips
warmups
45x8
70x5
90x3
90x3
90x3 dropset BW x 27

Tate press
30x12
30x12

Hanging knee raise s/s w/ pull-ups
BW x 21 / 8
BW x 23 / 8
BW x 14 / 8


Had a great workout. I skipped incline again because of the extremely long wait.
I hope that I will get a chance to do incline next week but the weight might be difficult since I skipped the last 2 weeks.

[5x5]

12/14/11

AM: 3g AI DAA

15 minutes foam rolling + stretching

Squats
warmups
225x3
235x3
235x3
235x3

Weighted pull-ups
BW x 14
25x8
45x4
45x4
45x4

Hammer strength ISO-row

Preacher curls
85x12
85x12

DB shrugs
85x15
85x15

Seated calf raise
90x12
90x12

[5x5]

12/16/11

AM: 3g AI DAA

20 minutes foam rolling + stretching

Squats
warmups
225 x 2 x 8

Bench
145x10
145x10

Tate press
30x12
30x12

Weighted dips s/s w/ close grip tricep pushdown
BW x 20 / 220x15
45x8 / 255x failure
45x8 / 255x failure
45x7.5 / 255x failure

Lying leg curls and leg extensions

Back extension (w/ bands) s/s w/ Ab wheel
MTBx8 / 5
MTBx8 / 5
MTBx8 / 5

MTB = medium tension band


Finals over, had a great workout!