Gettinpumpeds 5x5 log

Week 3 Day 4 DE Bench

Speed Bench:
8x3x135+doubleminis

DB Skullcrushers:
3x8x30s

LatPulldowns:
3x8x125

DB Side Raises:
3x8x20s

I used bands for the first time today. I bought the minis from ironwoody. It felt pretty good with the bands.
 
Week 4 Day 1 ME Squat

Squats:
2x5x135
1x5x185
1x5x225
1x5x275
1x1x295
1x1x315
1x1x335

Pullthroughs:
3x8x80

Hypers:
1x8xbw+25
2x8xbw+45

Lying Leg Curls:
1x8x70
1x8x90
1x8x110

Decline Bench Situps:
2x10xbw

I took a video of my squats but I cant figure how to upload. My phone says its too big to upload to youtube.
 
Week 4 Day 2 ME Upper

Military Press:
1x5x95
1x5x115
1x5x135
1x2x155
1x1x175
1x1x185 PR This wasnt strict. I did use a little leg drive but not much.

OH DB Extensions:
1x8x55s
1x8x70s
1x8x80s

One Arm DB Rows:
1x8(each arm)x55s
1x8x65s
1x8x70s These felt really good. I like to make sure I get a good stretch at the bottom.

Wide Grip Cable Rows(Standing):
1x8x100
1x8x120
1x8x140

Upright Rows:
1x8x45
1x8x65
1x8x85

I was really surprised at my energy this morning. I went to the gym at 6am. Im used to going at 9pm. Overall my workout was pretty good considering everything was done with minimal rest between sets.
 
Week 4 Day 3 DE Lower

Sumo Deadlift(using 35s):
1x2x115
1x2x185
8x2x255

Seated GoodMornings:
3x8x135

Decline Bench Situps:
2x10xbw

Seated Leg Curls:
1x8x90
1x8x110
1x8x130

I went to the gym again early. It felt pretty good. Workout was great.
 
Week 4 Day 4 DE Bench

Speed Bench:
8x3x135+dbl minis

DB Skullcrushers:
3x8x35s

Wide Grip Cable Rows:
3x8x140

Lat Pulldowns:
3x8x125

Todays workout was pretty quick as I didnt have much time to workout.
 
Heres my video from 9-3 of my squats. I didnt go as lowas I thought I did but Im still working on depth.

[nomedia="http://www.youtube.com/watch?v=KFhkJ0pqX7M&mode=user&search="]YouTube - Broadcast Yourself.[/nomedia]
 
Thanks nycste.

Week 5 Day 1 ME Squat

Squat:
1x5x135
1x5x185
1x5x225
1x5x275
1x1x315
1x1x335

Stiff Leg Deadlift(Knees bent):
1x8x135
3x8x185
I dont go all the way down. Just far enough to get a good stretch on my hams. Im going to have to use straps for heavier weight. My right hand was slipping with my last couple of sets.

Hypers:
1x10xbw
2x10xbw+45

Seated Leg Curls:
1x8x90
2x8x110

Decline Bench Situps:
2x10xbw

I went to a new gym today that just opened. Its pretty nice and has lots of stuff there. Im hoping they have a ghr. I didnt see one but I didnt walk around or ask anyone. I'll ask tomorrow. Im going to be going early so hopefully I can start to get some vids up.
 
Week 5 Day 2 ME Upper

Military Press:
1x5x95
1x5x135
1x5x145
1x1x155
1x1x175
1x1x185
1x1x195 PR

OH DB Extensions:
1x10x60s
1x10x80s
1x10x100s

Seated Wide Grip Row:
1x8x120
2x8x140

One Arm DB Row:
1x8x60s
1x8x70s
1x8x80s PR

Hammer Curls:
1x20x30s
1x20x40s

Another great workout. I set another PR on military press and one arm rows. I didnt think I would like working out this early since I dont have anything in my stomach but cereal and coffee but its working out great. The new gym I go to has dumbells up to 150 so thats pretty good. Hopefully soon I'll be pressing those.
 
Week 5 Day 3 DE Lower

Deadlift(sumo):
1x5x135
1x2x225
8x2x275

Seated GoodMornings:
3x8x135

Pullthroughs:
3x8x65
65 on this cable machine felt a lot heavier than the other cable machine as I used to use at the other gym. This one only went as heavy as 95 so Im not sure if this was 65 kilos or pounds. It was pretty heavy.

Lying Leg Curls:
1x8x70
1x8x90
1x8x110

This workout was great and was only a little over 30 minutes.
I managed to get a couple vids. I'll post here in a lil bit.
 
Heres a couple vids.

[nomedia="http://www.youtube.com/watch?v=kFiiV8K0x80"]YouTube - Broadcast Yourself.[/nomedia]

[nomedia="http://www.youtube.com/watch?v=Y63_G...e=user&search="]YouTube - Broadcast Yourself.[/nomedia]
 
Thanks nycste.

Heres the correct link for the goodmornings.

[nomedia="http://www.youtube.com/watch?v=Y63_GR3pKaA&mode=user&search="]YouTube - Broadcast Yourself.[/nomedia]
 
Week 5 Day 4 DE Bench

Speed Bench:
8x2x135+dbl minis

OH Extensions(curl bar):
3x8x70

Face Pulls:
3x8x65

Lat Pulldowns:
1x8x120
2x8x140

Wide Grip Assisted Pullups:
2x5

Dips:
2x10xbw

Knee Raises:
2x10

Another great workout.

Heres the vid of my bench. This is I think 4th and 5th set.

[ame="http://www.youtube.com/watch?v=0uVU5jBhFPI"]YouTube - DE Bench with Bands 9/14/07[/ame]
 
Heres another video of my deadlifts on 9/13.

[nomedia="http://www.youtube.com/watch?v=TvAh3rwA9BI"]YouTube - Broadcast Yourself.[/nomedia]
 
Week 6 Day 1 ME Lower

Squat:
1x5x135
1x5x185
1x5x225
1x5x275
1x1x315
1x1x335
1x1x365 PR I've dont this before but I think I went a little lower today compared to last time.

SLDL/RDL(not sure what u call these):
1x8x135
1x8x185
1x8x225
1x8x275
I took a vid of these so maybe someone can tell me what exactly u call these.

Seated Leg Curls:
3x15x70

Back Extensions Machine:
2x15x75

Abdominal Machine:
2x10x50

I post some vids up later. Workout was great.
 
Heres a couple vids from today.

[nomedia="http://www.youtube.com/watch?v=qj4VTOtp3W0&mode=user&search="]YouTube - Broadcast Yourself.[/nomedia]

[nomedia="http://www.youtube.com/watch?v=oqo95tn-yXs&mode=user&search="]YouTube - Broadcast Yourself.[/nomedia]
 
Week 6 Day 2 ME Upper

Bench(in a power rack):
1x5x135
1x5x185
1x5x225
2x2x275 This felt heavy unracking it. I was very dissapointed in this. Im not sure if its because I've never benched in this power rack or if the bar was heavier or not but all sets felt heavier than normal.

DB Flat Bench:
1x5x55s
1x5x75s
1x5x100s
1x5x110s I havent gone over a 100 in about 2 years. Last gym I was at ony had 100s as the heaviest db.

DB Skullcrushers:
3x8x30s Im not sure if these are called skullcrushers but I saw westside doing them in a video. U start with dumbells at the ears and do like a skullcrusher then press the weight up.

Seated Wide Grip Rows:
1x8x140
2x8x160

Face Pulls:
3x8x65

Hammer Curls:
1x20x35s
1x20x45s

DB Seated Laterals:
2x10x15s

My bench sucked today. I think I shouldve used the regular bench and not the power rack. Other than my bench everything else was good. I tried to get a vid of my bench but camera died. Im waiting on it to charge so I can see if I recorded anything or not.

Heres what I recorded.
[ame="http://www.youtube.com/watch?v=2ozaJz_wC58"]YouTube - ME Bench 9-18-07[/ame]
 
Week 6 Day 3 DE Lower

Deadlifts(sumo):
8x2x295

Seated Goodmornings:
3x8x135

Abdominal Machine:
2x15x50

Pullthroughs:
3x8x65

Lying Leg Curls:
1x8x70
1x8x90
1x8x110

[nomedia="http://www.youtube.com/watch?v=YOMfQZJk5Ro"]YouTube - Broadcast Yourself.[/nomedia]

[nomedia="http://www.youtube.com/watch?v=W2FfLvHyO6M"]YouTube - Broadcast Yourself.[/nomedia]
 
Thanks nycste.

Week 6 Day 4 RE Upper

Bench:
1x20x135
2x15x185
1x10x225
1x20x135 I paused on and racked the weight on 12 and 16. My chest and arms were soo pumped it was hard to move my arms and chest.

Hammer Strength Decline Press:
1x10x45 each side
2x10x 90 each side

OH Extensions(using curl bar): I think this is called a french press not sure
1x10x50
1x10x60
1x10x80

Lat Pulldowns:
1x10x100
2x10x140

Face Pulls:
3x10x65

Abdominal Full Crunch Machine:
2x10x50

Invalid Link Removed
 
Why seated goodmornings? Im guessing less stress on the spine? or more direct work on lower back rather hamstrings...?

I've been looking for an alternative to standing
 
hardknock said:
Why seated goodmornings? Im guessing less stress on the spine? or more direct work on lower back rather hamstrings...?

I've been looking for an alternative to standing
Click to expand...

id guess you can do a lot more weight seated as well esp if your setting yourself up in a rack
 
I actually was doing seated just as an alternative to standing, but I find it a lot harder seated. It could be that I just havent got used to them yet. When doing standing I can use my hips to come up but when seated its all lower back.
 
Week 7 Day 1 ME Lower

Rack Pulls(first pin on rack, below knee):
1x5x135
1x5x225
1x5x315
3x1x365 My grip was giving out on these so I used straps for the last 2 sets.
1x3x365 I used straps and a belt

Seated Leg Curls:
1x8x70
2x8x110

Hypers:
1x10xbw
2x10xbw+45

Hammer Strength Abs:
2x15x50

Nautilus Abs:
2x15x50

Workout was ok today. I though I would pull more but on rack pulls but my grip was just giving out. I may buy some chalk for next week. I also tweaked my back on the second single of 365.
 
Week 7 Day 2 ME Upper

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

DB Press:
1x5x80s
1x5x100s
1x5x120s
1x3x130s PR Not the best form but I got it and got a vid of it.

DB Skullcrushers:
3x8x35s

Face Pulls:
1x8x65
2x8x80

Seated Rows:
1x8x140
2x8x160

DB Laterals:
1x10x15s
1x10x20s

Invalid Link Removed
 
Week 7 Day 3 DE Lower

Box Squats:
1x5x135
1x5x185
1x5x225
8x2x275

GoodMornings:
1x8x135
1x8x185
1x8x225

Leg Extensions:
1x8x75
1x8x100
1x8x125

Hip abbductor/adductor superset:
2x20x90

Calf Raises(legpress):
4x20x3Plates a side

Decline Bench Situps:
2x10xbw
 
Week 7 Day 4 DE Upper

Speed Bench:
8x3x135+dblminis

Hammer Strenght Decline Press:
1x10x45eachside
1x10x90
1x10x135

Frech Presses:
1x10x50
1x10x70
1x10x80

Lat Pulldowns:
1x10x120
1x10x140
1x10x160

Seated Cable Rows:
dropset-160x6,140x6,120x6,100x20 Paused on 10

DB Laterals:
1x10x15s
1x10x20s
 
Week 8 ME Lower

Rack Pulls(first pin):
1x5x135
1x5x225
1x3x315
1x1x365
1x1x385 PR I've gone heavier but on like 2nd or 3rd pin.
I used chalk today and it really made a difference on my grip.

Lying Leg Curls:
1x8x70
1x8x110
1x8x130

Hypers:
1x8xbw
2x8xbw+60

Decline Bench Situps:
2x10xbw

Calf Extensions:
2x20x150

Barbell Shrugs:
1x8x135
1x8x225
1x2x275 My grip failed so I ended up doing static holds.

Static Holds:
2x275 for as long as I could hold it.

Todays workous was great. I got a vid of the rackpulls. I'll upload later.
 
Gettinpumped said:
Heres todays rackpulls.
Invalid Link Removed
Click to expand...

nice work ok you did mention first pin. yea from the video id guess the bar is like 3-4 inches higher then if it was on the ground which def makes a diff.

ive been doing these with the bar right below my knee cap it really totally destroys any leg drive i attempt to give it not sure if i really like them might lower then alittle to midshin or really low knee if i can not sure but i guess its more so back movement the way my plan is setup

nice work looks strong. saw some thinking on the last rep DONT THINK just do strong and powerfull !! hehe
 
Thanks man. I normally do rack pulls from the 2nd or 3rd pin but it just seems to easy for me. I think my problem is right after I come off the floor where I get stuck at so I think by doing them on the 1st pin it should help with that.
 
Week 8 Day 2 ME Upper

Bench:
1x5x135
1x5x225
1x3x275 The bar slipped when I unracked it.
1x1x275 I took a good second pause at the bottom.
1x1x295 I took a good second pause at the bottom.

DB Press:
1x5x80s
1x5x110s
1x3x130s I didnt have a spotter this time.

Dips:
1x8xbw
1x8xbw+20
1X6XBW+30 I've never done these with weights so both sets were actuall PR for me. I used dbs so I had to hold them with my feet. I'll probably go down to lowes this week and buy a chain so that I could attach it to my weight belt. That way I could start to add some more weight to my dips.

DB Skullcrushers:
3x8x35s

Seated Rows:
1x8x100
1x8x120
1x8x140

Face Pulls:
3x8x65

DB Laterals:
1x10x15s
1x10x20s
 
Week 8 Day 3 DE Lower

Box Squat:
1x5x135
1x5x225
1x5x275
8x2x315

Pullthroughs:
3x8x65

Glute Raise Machine:
1x8x50
1x8x70
1x8x90

Lying Leg Curls:
1x8x90
1x8x110
1x8x130

Hack Squat:
1x8x45 each side
2x8x90 each side
I made sure to go all the way down and pause at the bottom

Calf Raises(leg press):
4x20x90 each side

Heres a video of my 7th set on box squats
Invalid Link Removed
 
Gettinpumped said:
SLDL/RDL(not sure what u call these):
1x8x135
1x8x185
1x8x225
1x8x275
I took a vid of these so maybe someone can tell me what exactly u call these.


Invalid Link Removed
Click to expand...
It's not really an RDL and definitely not an SLDL.

You should really deload the weight each rep. That is why its called a 'dead lift'. By not deloading the weight, you aren't going down low enough and its causing your back to round a bit.

here is a decent youtube vid:

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There are four great articles on T-Nation for cleaning up your deadlift. Drop the weight a bit and perfect your form.

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:dl:



X
 
Thanks xodus. I've actuall already seen those videos but I wasnt trying to deadlift it. I just really didnt know what to call those things. I was only doing them to work on my hamstrings. I only go down as low as I need to stretch my hamstrings. I get a good pump in them. I do however deload every rep when I do my deadlifts. Look at my other vids and you'll see I deload every rep on deadlifts.
 
Week 8 Day 4 DE Upper

Speed Bench:
8x2x155+dbl minis

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

Dips:
3x8xbw+30 PR for reps

Wide Grip Cable Rows ss/Wide Grip Lat Pulldowns:
3x8x120

DB Laterals:
1x8x15s
1x8x20s
1x8x25s

Abdominal Machine:
3x15x50
 
Gettinpumped said:
Thanks xodus. I've actuall already seen those videos but I wasnt trying to deadlift it. I just really didnt know what to call those things. I was only doing them to work on my hamstrings. I only go down as low as I need to stretch my hamstrings. I get a good pump in them. I do however deload every rep when I do my deadlifts. Look at my other vids and you'll see I deload every rep on deadlifts.
Click to expand...

Ok, then keep your legs straighter and it will be a SLDL.

They looked almost like rack pulls without the rack.


X
 
Week 9 Day 1 ME Lower

Rack Pulls(first pin):
1x5x135
1x5x225
1x3x315
1x1x365
1x1x405 PR
1x1x425 PR

Deadlifts(sumo):
135x40

Seated Leg Curls:
1x10x70
1x10x90
1x10x110

Lying Leg Curls:
1x10x70
1x10x90
1x10x110

Glute Raises:
3x10x70

Decline Bench Situps:
2x10xbw

I was exhausted after deadlifts. I wanted to just go home after that. I've never gone over 20 deadlifts so there were tough.

I'll upload a vid later of my rack pulls and deadlifts.
 
Week 9 Day 2 ME Upper

3Board Press:
1x5x135
1x5x225
1x5x275
1x3x315

Dips:
1x8xbw+25
1x6xbw+45 PR
1x6xbw+55 PR

French Press:
1x10x60
1x10x80
1x6x100

FacePulls/Wide Grip Rows superset:
3x8x65/140

DB Laterals:
1x10x15s
1x10x20s
1x10x25s

Abdominal Machine:
3x15x50
 
Wednesday morning I woke up with some strong pain in my left shoulder. Not sure what it was exactly, maybe I slept on it or maybe it was from my workout the day before but whatever it was the pain went away. Im going to take it easy and stretch it out the next few days just to make sure everything is ok.
 
Week 10 ME Lower

Box Squats:
1x5x135
2x5x225
1x3x315
1x1x365
1x1x385
1x1x405

Hypers:
1x8xbw+60
2x8xbw+80 These were tiring because I had to walk a good distance with the dumbells.

Seated Leg Curls:
3x10x90

Leg Extensions:
1x10x100
1x10x130
1x10x160

Decline Bench Situps:
2x10xbw

Invalid Link Removed
 
Week 10 DE Lower

Box Squat:
1x5x135
2x5x225
5x2x315
3x2x365 I took a video of my last rep. I tried not to swing back once I sit down and focus more on pushing with my hips.

Pullups:
1x6xbw
1x4xbw
2x6xbw
I wasnt going all the way up on these. Just enough to where I felt it on my lats.

Pullthroughs:
3x8x65

Seated Rows:
3x8x100

DB Laterals:
3x8x10s

Im not going to be doing any me or de upper this week because of my shoulder. I went ahead and did the rows and laterals just to stretch my shoulder. It hasnt been hurting all week but I still wanted to take it easy.

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nycste, man I really do believe that it was caused my shoulder pain cus it just didnt feel right when I did those dips. It wasnt too heavy but I guess its because I dont do dips much.
 
Gettinpumped said:
nycste, man I really do believe that it was caused my shoulder pain cus it just didnt feel right when I did those dips. It wasnt too heavy but I guess its because I dont do dips much.
Click to expand...

dips put a lot of strain and pressure on your shoulders that most people arent used to doing

now if we were still swinging on branches and climbing stuff dips would be normal, just be carefull always with dips

just stop doing weighted ones and try and hit 25dips bodyweight i dare you

my best is 22 23 or 25 cant remmber heh
 
Week 11 ME Lower

Box Squats:
1x5x135
1x5x225
1x5x315
1x5x365
1x1x405 felt easy
1x1x425 PR

Bicep Curls(curl bar):
1x10x40
2x10x60

I went to the gym with my wife. My back wasnt feeling to good so I pretty much was just there to help and spot my wife.
 
Week 11 Day 2 ME Upper

3 Board Press:
1x5x135
1x5x185
1x5x225
added boards
1x5x275
1x3x295
1x3x315
1x1x335
1x1x365 PR
I actually hit 2 on that last set but I think the spotter touched the bar right before I locked out so I didnt count it.

Pullups:
4x5xbw

Face Pulls:
3x8x65

Skullcrushers:
3x8x35s
 
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