Gettinpumpeds 5x5 log

Week 11 Day 3 DE Lower

Box Squats:
1x5x135
1x5x225
4x2x315
4x2x365

Pullthroughs:
3x8x65

Reverse Hypers:
3x8xbw

Leg Extensions:
1x10x100
1x10x125
1x10x150

Calf Extensions:
3x20x110

Abdominal Machine:
2x20x50

Workout was ok today. I think I'll be taking all next week off. I felt a little worn out today. The week off should be good.
 
Week 11 Day 4 RE Upper

DB Press:
1x20x30s
1x20x60s
2x10x80s

Hammer Strenght Decline Press:
1x10x45 each side
1x10x90
1x10x135

LatPulldown ss Cable Rows:
1x10x100/100
1x10x120/120
1x10x140/140

French Press(curl bar):
1x10x50
1x10x60
1x10x80

DB Laterals:
1x10x10s
1x10x15s
1x10x20s

Abdominal Machine:
2x20x50

Im not sure but I think I'll be taking next week off to give my body a rest.
 
I decided to go max out today on squats and deadlifts. I havent deadlifted anything over 315 off the ground in a while so my form was way off. I let my ass come up too fast and pretty much just used my back. My squats were ok but I know I couldve gone a little lowere. I will take the rest of the week off but next week I will make sure to start pulling more off the ground. I did however get a pr on both squats and deadlifts.
Heres a vid of my max lifts.

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Went to the gym today after a week off. Im going to be doing the Coan/Phillipi 10 Week Routine but I'll be doing all sumo deadlifts. Heres how my first day went:

Week 1: 75% workset and 60% speed sets

Warm up:
1x5x135
1x3x225
1x2x275

Workset 75%:
1x2x325

Speed Deads 60%:
8x3x260

3 circuits( about 90 sec rest between exercises and about 3 minutes rest between circuits:
Stiffleg deads- 8 reps x185, 135, 135
Bent Rows- 8 reps x135, 135, 135
Reverse Grip Lat Pulldowns- 8 reps x 100, 100, 100
GoodMornings- 8 reps x 135, 135, 135

This was tough for me. My lower back was pumped before I even began the circuits. I wanted to do 185 on stiff legs but my form was off so I dropped back down to 135. This routine is going to get tough so I hope I can hit my target weight he workout.
 
It would be nice if it would lean me out a bit. Im still feeling the soreness on my back today.

Week 1 Bench

Bench(Fat Bar):
1x5x135
1x5x185
5x5x225

CG Rack Floor Presses(starting from the floor up):
1x5x135
1x5x185
2x5x205

DB Skullcrushers:
2x8x35s
1x8x45s

Cable Pushdowns:
1x8x65
1x8x80
1x8x90 whole stack

Double Bicep Curls:
1x10x30 each arm
1x10x50
dropset
1x10x50,10x30

Abs:
2x15x50

Im hoping these floor presses help me out on bench. I will try to add 5-10 pounds each week for 5x5 on bench using the fatbar.
 
Week 1 Squat

Squats:
warmup
1x5x135
1x5x225
worksets
5x5x275

Pause Squats:
3x3x225

Leg Extesions:
3x8x160

Calf Extensions:
3x20x150
 
Week 2 Deadlifts 80% workset and 65% speedsets

Deadlift:
--warmup--
1x5x135
1x5x225
1x2x315
--workset--
1x2x350

SpeedDeads:
8x3x285

3 circuits(8 reps each exercise):
Stiffleg deads- 135
Bent Rows- 135
Lat Pulldowns- 100
Goodmornings - 135

Abs Machine:
2x20x50

Todays workout was better than last week. I noticed I had more speed off the floor than last week. Overall it was a good but exhausting workout.
 
Week 2 Bench

Bench(fat bar):
1x5x135
1x5x185
5x5x235

CG Rack Floor Presses(starting from the bottom up):
1x5x135
1x5x185
1x5x205
1x5x225

DB Skullcrushers:
1x8x35s
2x8x45s

TBar Rows:
1x8x45
2x8x90

Face Pulls:
3x8x65

Later Raise Machine:
1x8x50
1x8x90
1x8x110

Abs Machine:
2x20x50
 
Week 2 Squats

Squats:
--warmup--
1x5x135
1x5x225
1x1x275
--worksets--
5x5x295

Pause Squats:
3x3x235

Leg Extensions:
3x8x160

Calf Extensions:
3x20x150

I was tired today, didnt get enough sleep. The first couple sets were tough on squats but the rest didnt feel too bad.
 
Week 3 Deadlifts 85% workset and 70% speedsets

Deadlifts:
--warmup--
1x5x135
1x3x225
1x2x315
--workset--
1x2x370

SpeedDeads:
6x3x305

3 circuits( about 90 sec rest between exercises and about 3 minutes rest between circuits:
Stiffleg deads- 8 reps x185, 135, 135
Bent Rows- 8 reps x135, 135, 135
Reverse Grip Lat Pulldowns- 8 reps x 100, 100, 100
GoodMornings- 8 reps x 135, 45, 45

I had to just use the bar on goodmornings. It was really tough to even do these with my lower back being soo damn pumped.
 
not sure really. I havent weighed myself in a while. I'll try to measure my waist and check my weight.

Week 3 Bench

Bench(fat bar):
1x5x135
1x5x185
5x5x245

CG Rack Floor Presses(starting from the bottom up):
1x5x135
1x5x185
1x5x225
1x5x245

Tate Presses:
1x8x25s
2x8x30s

Revers Grip Pressdowns:
1x8x35
2x8x50

Face Pulls:
3x8x65

TBar Rows:
1x8x45
1x8x90
1x8x135

Laterals:
1x8x15s
1x8x20s
1x8x25s

Decline Bench Situps:
2x10xbw
 
Week 3 Squat

Squats:
--warmup--
1x5x135
1x5x225
1x1x275
--workset--
5x5x315

Pause Squats:
3x3x225

Seated Leg Extensions:
3x8x160

Double Bicep Curls:
3x8x40

I was tired today. I didnt eat so well yesterday or drank much water all day. I got home from work late and only slept maybe 4 hours. I didnt think I was going to get 3 reps on 315 but I managed to get 5x5. Very tough and exhausting.
 
Week 4 Deadlifts 90% workset and 75% speedsets

Deadlifts:
--warmup--
1x5x135
1x3x225
1x1x315
--workset--
1x2x390

SpeedDeads:
5x3x325


3 circuits( about 90 sec rest between exercises and about 3 minutes rest between circuits:
Stiffleg deads- 8 reps x135, 135, 135
Bent Rows- 8 reps x135, 135, 135
Reverse Grip Lat Pulldowns- 8 reps x 120, 120, 120
GoodMornings- 8 reps x 45, 45, 45


390 was very tough, 1st rep wasnt too bad but second rep came up okay but I almost got stuck about halfway up. I managed to just get it and lock my knees. Im really looking forward to next week as its kind of a deload. I'll be doing only 80% workset and 65% speedsets.
 
Week 4 Bench

Bench:
--warm up--
1x5x135
1x5x185
1x5x225
--workset--
5x5x265

CG Rack Floor Presses(starting from the bottom up):
1x5x135
1x5x185
1x5x225
That was it for presses, bench got me really tired.

Skullcrushers(curlbar):
1x8x60
2x8x70

Face Pulls:
3x8x65

Seated CG Rows:
1x8x140
1x8x160
1x8x180

Incline Bench Rear Delts:
3x8x15s

Leg Raises:
2x10
 
Week 4 Squat

Squats:
--warm up--
1x5x135
1x5x225
1x1x275
1x1x315
--workset--
5x5x335 PR for reps and sets

Pause Squats:
3x3x225

Leg Extensions:
3x8x160

Leg Raises:
2x10

Todays workout was very tough. Im glad its over. Next week I'll deload then work my way back up.
 
Week 5 Deadlifts 80% workset and 65% speedsets

Deadlifts:
--warmup--
1x5x135
1x3x225
1x1x315
--workset--
3x3x350

SpeedDeads:
3x3x285

Powershrugs(60% of current deadlift max):
3x5x245

SLDL:
3x5x135

Bent Rows:
3x5x135

Reverse Grip Lat Pulldowns:
3x5x140

Goodmornings:
3x5x45

I was tired today. I've been sick all weekend and didnt think I would make it to the gym today. I went anways but I really shouldve stayed home.
 
Week 5 Bench

Bench:
--warmup--
1x5x135
1x5x185
--workset--
5x5x235

CG Decline Bench:
1x5x135
1x5x185
2x5x225

Seated CG Rows:
1x8x140
2x8x180

I've been sick since this weekend. I took a couple days off to help fight this cold but damn cold is still with me. Bench felt heavy today and today was supposed to be my deload. Decline felt good. I havent done decline in a while. Once Im done with this bench routine, I will switch it up and focus on decline and only do flat for sets of 8.
 
Week 6 Deadlifts 85% workset and 70% speedsets

Deadlifts:
--warmup--
1x5x135
1x5x225
1x2x315
--workset--
1x2x370 This felt a lot easier than last time

Speed Deads:
3x3x305

Power Shrug(65% of current deadlift max):
3x5x265

SLDL:
3x5x135

BentRows:
3x5x135

Reverse Grip Lat Pulldowns:
3x5x160

Goodmornings:
1x5x45
2x5x135 Form was a lot better this time.

Abs Machine:
2x20x50
 
Week 6 Bench

Bench:
1x5x135
1x5x185
1x5x225
1x5x245
1x5x265

Decline Bench:
1x5x135
1x5x225
2x5x245

DB OH Extensions:
1x8x50s
1x8x70s
1x8x90s

Face Pulls:
2x8x65
1x8x80

Cable Rows:
1x8x140
1x8x180
1x8x200

DB Laterals:
1x8x15s
2x8x20s

Workout was ok today. Everything is feeling lighter and easier except for my pressing. Not sure whats going on. When I take more time off it feels like my bench gets weaker. I may just have to stop bench and switch to decline or incline or just start doing military presses. Not sure yet.
 
Week 6 Squat

Squats:
--warmup--
1x5x135
1x5x225
1x1x275
--workset--
3x5x295

High Box Squat:
2x5x365
I did these to get a feel of the weight since its been over 7 weeks that I've gone over 335.

Leg Extensions:
3x8x160

Calf Extensions:
3x20x150

Leg Raises:
2x10
 
Week 7 Deadlifts 90% workset and 75% speedsets

Deadlift:
--warmup--
1x5x135
1x5x225
1x3x315
--workset--
1x2x390
This felt easier than when I did this on week 4

Speed Deads:
3x3x325

Power Shrugs(70% of current deadlift max):
2x5x285
I used straps on second set. My grip was slipping on first set.

SLDL:
2x5x135

Bent Rows:
2x5x135

Reverse Grip Lat Pulldowns:
1x5x160
1x5x180

Goodmornings:
2x5x135

Abs Machine:
2x20x50

Decline Bench Situps:
2x10xbw

Leg Raises:
2x10

Todays workout was damn good. I woke up with a slight pain on my right side of my lower back. I didnt feel any pain there while deadlifting though. I made sure to keep my back tight and everything just felt good.
 
Week 7 Bench

Bench:
1x5x135
1x5x185
1x5x225
1x5x245
1x5x275

Decline Bench:
1x5x135
1x5x185
1x5x225
1x5x275

DB OH Extensions:
1x10x50s
1x8x90s
1x8x100s

Face Pulls:
1x8x65
2x8x80

Seated Rows:
1x8x160
2x8x200

DB Laterals:
1x10x15s
1x8x20s
1x8x25s
 
Week 8 Deadlift 95% workset and 70% speedsets

Deadlift:
--warmup--
1x5x135
1x5x225
1x1x315
1x1x365
--workset--
1x2x415 PR

Speed Deads:
3x3x305

Power Shrugs:
2x5x305

SLDL:
2x5x135

Bent Rows:
2x5x135

Reverse Grip Lat Pulldowns:
2x5x200

Goodmornings:
2x5x135

Double Bicep Curls:
1x10x20
1x10x30
2x10x40
I did these just for fun.

Abs Machine:
2x50x20

Workout was great. It felt good to get a PR on deadlifts. 415 was tough but I managed to get it without bouncing the weight for the second rep. 2nd rep was just like the first.
 
Week 8 Bench

Bench:
1x5x135
1x5x185
1x5x225
1x5x275

Decline Bench:
1x5x135
1x5x225
1x5x275
1x5x285

DB OH Extensions:
1x8x50s
1x8x90s
1x8x100s

Face Pulls:
3x8x80

Cable Rows:
1x8x140
1x8x200
1x8x220

Laterals:
1x8x15s
1x8x20s
1x8x25s

Abs Machine:
4x20x50

I also did some cable curls, but didnt really keep track of the weight.
 
Week 8 Squat

Squat:
--warm up--
1x5x135
1x5x225
1x1x275
--work set--
1x5x315
1x1x365

High Box Squats:
2x2x365
This felt heavy so I stopped here.

Leg Extensions:
3x8x160

Seated Leg Press:
1x8x250
1x8x350
1x8x450

Calf Extensions:
3x20x150

365 felt heavy today. I felt kinda tired. I think the deadlift routine is wearing me out. Its working good just very tough on my body. 2 more weeks then I'll take a week off.
 
Week 9 Deadlift 95.7% workset and 70% speedsets

Deadlift:
--warmup--
1x5x135
1x5x225
1x1x315
1x1x365
--workset--
1x0x425 right hand slipped right before lockout
1x1x425 PR
:dl:

Speed Deads:
2x3x305

Power Shrugs:
2x5x305

SLDL:
2x5x135

Preacher Curls:
1x8x50
1x8x60
1x8x70

Lying Cable Curls to the Face:
1x8x30
2x8x50

Todays workout was great. I failed on the first 425 attempt only because my right hand slipped. The weight came up pretty quick. The second set was a lot tougher. I will upload the vid later.
 
Week 9 Bench:

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
1x1x295
1x2x315

Hammer Strength Seated Press:

1x8x1 45 each side
1x8x2 45s
1x8x3 45s
1x3x4 45s shoulder started to hurt on these

Seated Rows:
1x8x160
1x8x200
1x4x240 Too heavy

Face Pulls:
3x8x65

DB OH Extensions:
1x8x50s
1x8x90s
1x8x100s

Lying Cable Curls to the Face:
1x8x30
1x8x50
1x8x65

Preacher Curls:
3x8x50

Todays workout was good. I really need to work on using an arch when I bench but every time I try to arch it hurts my back.
 
Week 9 Squat:

Squat:
1x5x135
1x5x225
1x5x275
1x5x315
1x3x335
1x1x365

Seated Leg Press:
1x8x250
1x8x350
1x8x450

Lying Leg Curls:
1x8x50
1x8x70
1x8x90

Calf Extensions:
3x8x150

Abs Machine:
2x20x50
 
Week 10 Deadlift 100% workset and 60% speedsets

Deadlift:
--warmup--
1x5x135
1x5x225
1x1x315
1x1x365
--workset--
1x1x435 30lb PR
1x1x455 50lb PR

Speed Deads:
2x3x260

Videos will be uploaded soon.

The goal today was to hit my target max which was 435. This seemed easy so I decided to up it 20 more lbs. 455 was heavy and the set was ugly but I did manage to lock it out. It looks like I need to start doing some rack pulls to increase my lockout strenght. Overall this routine was awesome. I recommend it to anyone who needs to up there deadlift max. It gets very tough but if u stick to it Im sure you will be hit a new deadlift max. I will most likely be doing this routine againg but because its so taxing on your cns it will most likely be about another 6 months before I attempt it again.
 
So I took a few days off to rest. I decided to try something different this time. I'll be doing a 5 day split. 2 days on 1 day off or whatever I feel like. Im going to be going by feel. If I feel tired then I'll rest if not then I go. As long as I dont feel overtrained. Heres the split: Heavy Push, Heay Pull, chest/shoulders, back/triceps, and Legs/biceps. On my heavy days I'll stick to sets of 3 or 5 and on the other days I'll just go by how I feel. I might change the order of the split if I feel some body parts are not recovering in time.

Week 1 Day 1 Heavy Push

Incline Bench:
2x5x135
2x3x185
1x3x205
1x3x225

OH Press:
1x3x95
2x3x135
1x3x155
1x3x175

Cable Pushdowns(vbar):
3x5xstack

Skullcrushers(curlbar):
1x5x60
3x5x80

Abs Machine:
4x20x50

Workout was great and seemed to have been pretty fast. It was under 45 minutes.
 
Week 1 Day 2 Heavy Pull

Rack Pulls(4th pin):
1x5x135
1x5x225
1x5x315
1x3x405
1x3x425

Reverse Grip Bent Rows:
1x5x135
1x5x185
2x5x225

Shrugs(straps):
3x5x275

Cable Rows:
1x8x140
1x5x180
1x5x200
1x5x220

Another great workout.
 
Week 1 Day 3 Chest/Shoulders

DB Bench ss DB Flyes:
3x10x80s/x30s

HammerStrength Incline Press:
1x10x45 each side
2x10x90 each side

Laterals ss Arnold Press:
3x10x10s/3x8x40s

Rear Laterals:
3x10x15s

Laterals Machine:
3x10x90

HS incline press felt heavy and Arnold press felt very heavy. I havent done these in a while. These supersets felt good. Overall another great workout.
 
Week 1 Day 4 Back/Tris

Close Grip Lat Pulldowns ss Face Pulls:
2x10x120/65
2x10x140/65

One Arm DB Rows:
1x10x50
1x10x60
1s10x70

DB Skullcrushers ss OH Extensions:
1x10x30s/60
2x10x30s/70

HammerStrength Seated Dips:
3x10x180

Leg Raises:
2x10

Abs Machine:
2x10x50
 
Week 1 Day 5 Legs/Bis

Squats:
1x10x135
1x10x225
1x10x275

Leg Press:
1x10x1 45 eachside
1x10x3 45s
1x10x5 45s
1x10x7 45s
1x10x8 45s

Lying Leg Curls:
1x10x30
1x10x50
1x10x90

Preacher Curls(curl bar):
1x10x50 close grip
1x10x50 wide grip
1x10x50 cg
1x10x50 wg

Lying Cable Curls the face:
1x10x30
2x10x50

Todays workout really drained me out. I havent done more than 5 rep squats in a while. I only did 3 sets of squats. Leg presses felt good. Overall workout was ok.
 
Week 2 Day 1 Push

Incline Press:
1x5x135
1x3x185
1x3x225
2x3x235

OH Press:
2x3x95
1x3x135
1x3x155
1x3x175

Cable Pushdowns(vbar):
3x5xstack

Skullcrushers(curlbar):
1x5x60
1x5x70
1x5x90

StairMaster:
10 minutes

Todays workout was great. Im going to be training an old friend from highschool. Hes currently weighing in at 398 so I'll be doing some cardio after our workouts to help him out. This should be fun since I'll now have a spotter at all times. I will also be posting more vids in the coming weeks.
 
Week 2 Day 2 Pull

RackPulls(4th pin):
1x5x135
1x5x225
1x5x315
1x3x405
1x3x425
1x3x455

Bent Rows:
1x5x135 reverse grip
2x5x225 reverse grip
1x5x225 standard grip

Shrugs(behind the back):
1x5x135
3x5x185

Cable Rows:
3x5x200

StairMaster:
10 minutes
 
I have only really read the first page of this log and wanted to say:

1. If you are eating well, sleeping 8-10hrs & lifting the way the 5x5 program instructs, and not making gains sorry bro there is nothing that would work for you. To be honest this stuff is not rocket science though the scientists and supp companies would like to have you confouded and inundated with technological data.

2. Stretching - How much are you stretching? Good long stretches in between sets will really help your recovery and soreness level.

3. Deloading / light days - I know in the madcow version there are days when you lift lighter I think it's like Mon Heaviest - Wed Medium - Fri lightest or something like that, you're not always lifting heavy so it should be sustainable for a while.

Have fun and gain hugezorz musklez!

Neoborn

p.s gonna read the rest of it now
 
Week 2 Day 3 Chest/Shoulders

DB Bench ss DB Flyes:
3x10x80s/30s

HS Bench ss HS Incline:
1x10x90/90
1x10x180/90
1x10x180/180

Arnold Press ss Laterals:
3x10x40s/15s

Machine Shoulder Press:
1x10x60
1x10x80
1x10x120

Machine Laterals:
3x10x70

Stairmaster:
10 minutes
 
Neoborn,
the 5x5 routine worked pretty damn good. I have actually done this twice since I started the thread. I like to change up my routines every 12 weeks just so my muscles dont get bored and used to the same ol thing. This has worked very well for me.
 
Week 2 Day 4 Back/Tris

Lat Pulldown(wide grip) ss Face Pulls:
3x10x120/65

Lat Pulldown(close grip):
3x10x120

Seated Rows(wide grip):
3x10x120

DB Skullcrushers ss OH Extensions:
2x10x30s/70
1x10x30s/x20x70

HS Seated Dips:
1x10x90
2x10x180

Stairmaster:
15 minutes

Workout was great today. Lots of energy and a damn good pump on my lats and tris.
 
Week 2 Day 5 Legs/Bis

Leg Extensions:
1x20x50
3x10x100

Squats:
1x10xbar
1x10x135
1x10x225
1x10x275

Leg Press:
1x10x2 plates
1x10x6 plates
1x10x10 plates
1x10x14 plates
1x10x18 plates

Lying Leg Curls ss Calf extensions:
1x10x50/x20x150
1x10x90/x20x150
1x10x110/x20x150

Preacher Curls:
1x10x50 close grip
1x10x50 wide grip
1x10x50 cg
1x10x50 wg

Double Bicep Cable Curls:
3x10x15

Stairmaster:
10 minutes
 
Week 3 Day 1 Push

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
1x1x315 spotter had to help on 2nd rep

Decline Bench:
1x5x135
1x5x225
3x3x275

Rope Pressdowns:
3x5x65

Skullcrushers(curlbar):
1x5x80
2x5x100 PR

That was it. Got to the gym late so I didnt do any cardio. Rest times were pretty fast. As soon as workout partner was done with his set I went next.
 
Week 3 Day 2 Pull

Rack Pulls:
1x5x135
1x5x225
1x5x275
1x5x315
1x5x365 Stopped there, bar had no kinda grip, my right hand kept slipping, I didnt have any chalk

SLDL:
1x5x135
2x5x185
1x5x225

Shrugs(behind the back):
2x5x135
1x5x185

Seated Rows:
1x5x160
2x5x200
dropset
1x5x200,5x160,5x120,10x85,20x40

Stairmaster:
15 minutes
 
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