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PAL
01-13-09, 1:30 pm
This is my first journey.
History- I’ve been lifting on and off for a few years, was pretty serious about from 2003 to 2005, but a rotator cuff injury in December of 2005 took me out of the game for quite a while. My recovery from the surgery went well, but my mind kept holding me back. I would start a program but then bail out of it when I would feel a little pain and fear of going through it again. This went on for the past 2 plus years where my progress would only go about a month or so then I would back out for weeks before starting again. In November of 08 I decided to go again, but this time determined to train smarter, I started a basic split with really light weight and worked my way upward and things were feeling good. In December I stumbled upon an article about a 5x5 program and it really made sense to me. For years I was always training to failure on my last set of a lift, and would end up hitting a plateau then have to backtrack the program. The micro loading aspect of the 5x5 program made me understand or relearn the principles of lifting that I had long forgotten. I’ve been following and studying a couple of the brothers on this site that are on the same program (the shizz, & atrain11b, thanks guy’s) and it has inspired me to start my own journey,. I believe logging this journey and following others will keep me on the iron path. I’m currently on week 5 now and I could not be happier with my progress. The goal is to build muscle and strength obviously, and drop some body fat with a cleaner diet.

Current stats- Ht-5’7”, Wt-185lbs. Bf-21.8%

Current supplements-Animal pak, Animal stak, Animal flex.

Lift schedule-
Monday- squat, flat bench, barbell row. Assistance work- weighted decline crunch

Wednesday-squat, military press, dead lift. Assistance work-pull-ups or lat pull down, and leg lifts

Friday- squat, flat bench, barbell row. Assistance work- dumbbell skull crushers, barbell curls.


more to come-PAL

JUGGERNAUT
01-13-09, 1:30 pm
Welcome!

PAL
01-13-09, 2:32 pm
Monday 1/12/08 week 5

Squats- 115x5, 135x5, 155x5, 170x5, 190x5

Flat bench- 110x5, 130x5, 145x5, 165x5, 185x5

Barbell rows- 85x5, 100x5, 115x5, 130x5, 145x5

Weighted decline crunch- 20x8, 20x8, 20x8

All felt pretty good, being week 5 though the top set is getting a little tough, these are pretty much all pr’s to me within the past 2 years.

PAL
01-14-09, 6:21 pm
Wednesday 1/14/09 week 5

Squats- 115x5, 135x5, 155x5, 155x5

Military press- 75x5, 90x5, 100x5, 110x5

Dead lift- 115x5, 130x5, 145x5, 160x5

Assistance work, pull-ups – 5, 3, 1
Leg lifts- 12, 12, 12

Everything went great, felt strong throughout, pr’s on the military press and deads. The dead lifts felt really strong, I think I will increase them by 10 lbs next week. I am a little ashamed of the pull-ups though, I used to be able to knock these out at 10-15 at a time. However, they are coming up from the beginning. later-PAL.

PAL
01-14-09, 6:51 pm
Welcome!

Thanks for stopping by. love your thread/journey. really like your take on overtraining, I dont believe such a thing exists.

T o m m Y
01-14-09, 6:53 pm
Good program.

you will do very well on it.

JustJ
01-15-09, 4:52 am
loving the 5x5! awesome workouts. i may have overlooked it, but how long are you planning on running with 5x5? i've usually only done 4 week cycles, partially because i get bored, but am curious if running it longer would work without getting burnt out from the heavy loads.

PAL
01-15-09, 6:37 am
Good program.
you will do very well on it.
Right on!- so far it's been kickin ass, I've never made progression like this before.-PAL.



loving the 5x5! awesome workouts. i may have overlooked it, but how long are you planning on running with 5x5? i've usually only done 4 week cycles, partially because i get bored, but am curious if running it longer would work without getting burnt out from the heavy loads.
I'm currently in week five and feel I will stick it out at least 12 weeks. If I'm still making decent progression after 12 weeks without having to reset too many times I'll go another 4-6 weeks. If I stall hard I will revert back to a basic split for 4 weeks then start this again. I believe consistancy, food and rest is key here.-PAL.

shizz702
01-15-09, 1:10 pm
I'm definitely in for this ride! We are doing the same program and are pretty close on our lifts so it should be interesting following one anothers journeys.

PAL
01-15-09, 1:29 pm
I'm definitely in for this ride! We are doing the same program and are pretty close on our lifts so it should be interesting following one anothers journeys.
Right on bro, but you got me on the deads x2. Honestly i have not done dead lift since ???? hell I have never incorporated them full time in any program I've ran before. So it's pretty awesome to be doing what I'm doing, wished I had now.

JustJ
01-15-09, 1:41 pm
Right on!- so far it's been kickin ass, I've never made progression like this before.-PAL.



I'm currently in week five and feel I will stick it out at least 12 weeks. If I'm still making decent progression after 12 weeks without having to reset too many times I'll go another 4-6 weeks. If I stall hard I will revert back to a basic split for 4 weeks then start this again. I believe consistancy, food and rest is key here.-PAL.

Right on. I'm sure you'll continue to progress; I've probably stopped myself short by not running longer cycles in the past. I think there was once where I did it for 6 weeks, but then went back to a typical bodybuilding type workout and then would switch back. I'll be following along on here though- living vicariously through you until I have the time to start it myself haha.

PAL
01-17-09, 1:22 pm
Friday 1/16/09 week 5

Squats – 115x5 135x5 155x5 170x5 195x3 155x8

Bench press – 110x5 130x5 145x5 165x5 190x3 145x8

Row – 85x5 100x5 115x5 130x5 150x3 115x5

Assistance work-
Barbell curls-70x8 70x8 70x10
Dumbbell scull crushers- 30x8 30x8 30x8

All Pr’s, and felt strong throughout, my mind started f*ckin with me on that 190 bench but I think I can get that under control with some rotator cuff work. I super setted the curls and crushers for time sake and got a great pump from it probably due to the rows prior. All in all a good lift, next week I’m gonna add 10 to the squat, and 5 to the bench and row. Laters PAL.

shizz702
01-17-09, 6:30 pm
Aw shit, we're at the exact same weight on the bench press!

Good session bro, keep it up and keep adding weight on the bar!

I'm looking foward to seeing you put that 190 up for 5 Monday, I'll be doing the same ;)

PAL
01-19-09, 5:23 pm
Monday 1/19/09 week 6

Squats- 120x5 140x5 160x5 180x5 200x5

Bench press- 115x5 130x5 150x5 170x5 190x4

Rows- 90x5 105x5 120x5 135x5 150x4

Assistance work- weighted crunch’s- 25x8 25x8 25x8

Feeling a little off today, had that 5th rep on the bench with just a tad of a spot, but I’m not counting it until I can move it 100% on my own. Will re-lift this on Friday, if I get the 5th rep then I’ll add 5 lbs and go for 3. The shoulder felt good. I did light rotator cuff work all weekend, morning and night, no troubles there. The last rep on the row was sloppy, I was running out of steam and pissed about the bench. Will have to re-run that on Friday also. PAL

PAL
01-22-09, 5:17 pm
Wednesday 1/21/09 week 6 weight 183

Squats- 120x5 140x5 160x5 160x5
Military press- 80x5 90x5 105x5 115x5
Dead lift- 120x5 135x5 155x5 170x5

Assistance work-
Pull-ups – 6, 3, 1
Leg lifts- 12,12,12

Squats felt strong, military press got a little shaky on 105 and barely got 5th rep on 115. The deads were really strong again, so I will add 5 lbs. to the press and 10 to the deads next week. Anxious for Friday to try the 190 bench again. Hoping the shoulder hangs in there.

C.Coronato
01-22-09, 6:20 pm
looking good man. Keep it up.

shizz702
01-22-09, 7:53 pm
That deadlift is coming along nicely bro, before you know it you'll be pulling 225 and then some. Just keep pressing on with this routine and those numbers have no choice but to go up!

PAL
01-23-09, 11:46 pm
Friday 1/23/09 week 6


Squats- 120x5 140x5 160x5 180x5 205x3 160x8

Flat bench- 115x5 130x5 150x5 170x5 190x5 195x2 150x8

Rows- 90x5 105x5 120x5 135x5 150x5 155x3 120x8


Assistance work- postponed, short on time, will catch up Saturday.


All personal records, I believe I will treat myself to Burger King tonight. (nothing like a 979 cal burger to celebrate) The 190 bench got a little shaky on the top of fifth rep but I’ll take it. The shoulder is handling the load, just the chest is tuckering out.

PAL
01-23-09, 11:53 pm
looking good man. Keep it up.
Thanks man.


That deadlift is coming along nicely bro, before you know it you'll be pulling 225 and then some. Just keep pressing on with this routine and those numbers have no choice but to go up!
Thanks shizz, I'm lovin this dead lift, cant believe I've overlooked the value of it for so long. I'm looking foward to pullin 200+ numbers.

shizz702
01-24-09, 6:08 pm
Glad to see you hitting those PR's bro, that's what it is all about. Those deadlift numbers are going to sky rocket, you are literally using more muscles in that lift than anything else, so once you get your technique down it will become one of your strongest lifts. I bet you'll be pulling 200+ in a few weeks.

PAL
01-26-09, 11:42 pm
Monday 1/26/09 week 7

Squats- 125x5 145x5 165x5 185x5 205x5

Bench- 115x5 135x5 150x5 175x5 195xf3 115,chained x10 135,chained x8 135,chained x8

Rows- 95x5 110x5 125x5 140x5 155xf4 115,chained x8

Declined crunch’s- 0x25 0x25

Everything was going good till I hit the wall on the final bench set, decided to add chain’s and rep it out, hopefully this will help me get through this plateau. Will try for the 195 bench again on Friday, if I cant get it I will run the same numbers next week and chain all five sets on Monday, then……. Well we’ll see, I Don't want to get ahead of myself, just need to see how it go's.

C.Coronato
01-27-09, 11:53 am
Chains? Now thats badass. My partner and I were thinking about bringing some chains with us to do that shit, as our 'fitness center' has gone horribly wrong. Thats awesome, how are you liking training with them?

PAL
01-27-09, 1:29 pm
Chains? Now thats badass. My partner and I were thinking about bringing some chains with us to do that shit, as our 'fitness center' has gone horribly wrong. Thats awesome, how are you liking training with them?

So far I like it alot, I've got a good hurt goin on today if ya know what I mean.The movement feels strange at first, with the constant change in wieght. This is actually the first time I put them to use. I have experimented before and studdied it but never incorporated it full time. I have read how it changes the muscle dynamics & mechanics, so on & so on. All I know is that on a bench press I get 26 extra lbs at the top of the lift and 12.5 at the bottom. The bottom line is, it's heavier.........heavier is gooooood.

Not a big fan of fitness centers, they have to appeal to mass majority of people, so they are all fluff & buff. I used to belong to a gym and it was pretty good until they converted to a fluff & buff, so I got tired of it, bought a power rack and set up camp at home.

PAL
01-28-09, 6:34 pm
Wednesday 1/28/09 week 7

Squats- 125x5 145x5 165x5 165x5
Military press- 85x5 95x5 110x5 120xf2—110xf2 95xf10 85xf10
Dead lift- 125x5 145x5 165x5 180x5

If there were a medal for shitty lifts, I would have got the gold today. I lost energy and motivation after squats, and then lost focus on last set of press. Got some issues going on today and supps are off the last 2 days, I don’t like excuses just possible explanation for what’s happening. The last 3 sets of press were done to change things up, wasn’t planned. Will rerun press next week and add 5 to deads.

shizz702
01-28-09, 6:53 pm
No worries bro, we all have our bad days, just don't take it to heart and let it get you down. Use it as motivation to kill the next session!

PAL
01-31-09, 2:58 pm
Friday 1/30/09 week 7
Squats- 125x5 145x5 165x5 185x5 210x5 165x8
Flat Bench- 115x5 135x5 150x5 175x5 195xf4 150x8 135xf9 chained
Rows- 95x5 110x5 125x5 140x5 155x5 125x8
Db skull crushers- 30x8 30x8 30x8
Barbell curl- 70x8 70x8 70x8
Squats were great, was a little nervous with the 210, but as it turned out I was so zoned in and focused I put out 5 reps, instead of the req. 3. felt like I was gonna blow a gasket though. Gonna have to rerun these bench #s next week, I cant get that 5th rep. as for the rows they are getting tough, maybe to much stress on lower back, will add 5 to it and see how it goes.

PAL
02-04-09, 6:13 am
Monday 2/2/09 week 8
Squats- 125x5 145x5 170x5 190x5 210x5

Flat bench- 115x5 135x5 150x5 175x5 195xf3

Rows- 95x5 110x5 130x5 145x5 160xf4

Squats were good but getting tough now, as far as the bench goes I am probably going to reset next week by dropping 5 lbs but I will not know for sure until Friday when I rerun these current #’s. The row is getting tough too, I may switch to a db row next week as my lower back is feeling the most stress and my form is getting a little sloppy with the 160.

shizz702
02-04-09, 8:10 am
Good session PAL, I know what you mean about it getting tough now, I'm on week 7 and the bench, squat, and overhead press are really starting to make me work for those gains!

Just keep hitting it hard and put as much effort as you can in it and the gains will come. As far as a reset goes, try for Friday's weight, if by chance you miss it, try for it again next week, then if you miss it the next week take 10 lbs off and build back up from there.

PAL
02-04-09, 6:11 pm
Good session PAL, I know what you mean about it getting tough now, I'm on week 7 and the bench, squat, and overhead press are really starting to make me work for those gains!

Just keep hitting it hard and put as much effort as you can in it and the gains will come. As far as a reset goes, try for Friday's weight, if by chance you miss it, try for it again next week, then if you miss it the next week take 10 lbs off and build back up from there.

Thanks man, I'll give er hell Friday but if it doesnt happen I will reset next week, as this will be 2 weeks stuck here and failed at mil press today, also stuck for 2 weeks.

PAL
02-04-09, 6:17 pm
Wednesday 2/4/09 week 8

Squats- 125x5 145x5 170x5 170x5

Military press- 85x5 95x5 110x5 120xf3

Dead lift- 130x5 150x5 165x5 185x5 195x5 (pr)

giant sets
pullups-6,3,2
lat pulls-90x10,90x10,90x10
leg lifts-20,20,20

Squats= good
Press= still struggling with the 120 (same as last week)
Dead lift= ahhh the deads, felt so good I went for a bonus set and got all 5

PAL
02-07-09, 6:04 pm
Friday 2/6/09 week 8

Squats- 125x5 145x5 170x5 190x5 215x3 170x8

Flat bench- 115x5 135x5 150x5 175x5 195xf3 150x8

Rows- 95x5 110x5 130x5 145x5 160xf4 130x8

Db scull crushers- 35x6 35x6 35x6
Barbell curl- 75x6 75x6 75x6

Squats were good, bench and row seemed to have peeked out. I’m thinking of doing 5 across for a few weeks then come back to the progressive’s to see if that will spark something

shizz702
02-07-09, 6:42 pm
Looks like those squats are still going strong bro, with the bench you might want to consider lowering the reps and going for singles instead. Like on Monday's you can go for 5 singles, and Friday's 3 singles, that way you can continue making progress.

NJC_Manhattan
02-07-09, 6:58 pm
Monday 1/26/09 week 7

Squats- 125x5 145x5 165x5 185x5 205x5

Bench- 115x5 135x5 150x5 175x5 195xf3 115,chained x10 135,chained x8 135,chained x8

Rows- 95x5 110x5 125x5 140x5 155xf4 115,chained x8

Declined crunch’s- 0x25 0x25

Everything was going good till I hit the wall on the final bench set, decided to add chain’s and rep it out, hopefully this will help me get through this plateau. Will try for the 195 bench again on Friday, if I cant get it I will run the same numbers next week and chain all five sets on Monday, then……. Well we’ll see, I Don't want to get ahead of myself, just need to see how it go's.


Good shit man. Just keep pushing and youll break through that wall. "Ya Buddy.... Light Weight Baby" ya boy Ronnie Coleman. Welcome to the Forvm as well.

here2learn
02-07-09, 7:28 pm
Nice routine you got going man!
I like the use of chains, thats a new concept to me.

PAL
02-09-09, 11:31 pm
Looks like those squats are still going strong bro, with the bench you might want to consider lowering the reps and going for singles instead. Like on Monday's you can go for 5 singles, and Friday's 3 singles, that way you can continue making progress.

Thanks for the advice bro, read on to see if i did it right.

Monday 2/9/09 week 9
Squats- 130x5 150x5 175x5 195x5 215x5 (pr)

Flat bench- 115x5 135x5 155x5 175x5 195x1x1x1x1x1 (60 sec interval)
155+chains x f5 135+chains x f8 115+chains x f12

Row- 95x5 110x5 130x5 145x5 160xf4 115xf9 115xf8

Good mornings- bar x10 bar x10
Situps- 15 15 15

Ok it might look a little excessive, but I was mad today and took out some aggression on the weights.
So the squats went good, took total mind set to get that 5th rep. The bench felt good all the way, finally got the 5 reps on the 195 per the advice I got above. Then dropped wt and rep’d it out for work sake. Row was a struggle again on the 5th set, also drop set and rep’d out.

PAL
02-09-09, 11:43 pm
Good shit man. Just keep pushing and youll break through that wall. "Ya Buddy.... Light Weight Baby" ya boy Ronnie Coleman. Welcome to the Forvm as well.


Nice routine you got going man!
I like the use of chains, thats a new concept to me.

Thanks brothers, the routine is simple but hits all the majors, the chains... well I been reading about them for a while and decided to put them to use when i hit a wall, great for reppin it out at the end of a lift.

shizz702
02-10-09, 9:23 am
Good work pal!

Great job getting all 5 singles on the bench, that's exactly what I would do. Then when it comes time to hit the triple on friday, go for 3 singles instead of 5, then 5 singles on monday, and just keep doing like that. That should spur plenty more progress.

With the chains, I would add those in on the back off sets on Friday, when you do a set of 8 reps, throw the chains on for a little extra work.

All in all looking good bro, keep it up!

PAL
02-11-09, 6:10 pm
Wednesday 2/11/09 week 9
Squats- 130x5 150x5 175x5 175x5

Military press- 80x5 95x5 105x5 115xf3

Dead lift- 135x5 155x5 175x5 195x5

Leg lifts-15,15,15

Squats= good as always, well so far.
Military press= wtf ? I had to drop wt cuz I didn’t make reps the last 2 weeks and I failed at 3, possibly due to beating myself up on bench Monday, we’ll see how it goes next week.
Dead lift= like the Jefferson’s “I’m movin on up…” lol, bumping up to 200 maybe 205.

shizz702
02-11-09, 6:46 pm
Good work as usual pal, those deads are gonna blow up in no time. With the miliary press you can go for sinlges just like the bench. You can't keep adding weight to sets of 5 forever, that's the way it goes. We all have to plateau sometime, but you can still make a lot of strength gains off the singles. It's getting to the point where that's what I'm going to have to do too.

PAL
02-12-09, 2:47 pm
Good work as usual pal, those deads are gonna blow up in no time. With the miliary press you can go for sinlges just like the bench. You can't keep adding weight to sets of 5 forever, that's the way it goes. We all have to plateau sometime, but you can still make a lot of strength gains off the singles. It's getting to the point where that's what I'm going to have to do too.

I hear ya brother, I have to keep telling myself that it will end someday, also have to keep reading the training primer for this routine. I'm goona stick it out for 12 weeks, take a week recovering (joints are getting achey) then not quite sure, thinking about advanced version next.

C.Coronato
02-12-09, 2:58 pm
Looking strong on shoulders brother. Keep going.

PAL
02-14-09, 4:13 pm
Friday 2/13/09 week 9
Squats- 130x5 150x5 175x5 195x5 220x3 175x8-progressing

Bench- 115x5 135x5 155x5 175x5 200x1x0x0 155x10-stalled 3weeks

Row- 95x5 110x5 130x5 145x5 165x1x1x1 130x8-stalled 1 week

Dumbbell skull crusher- 35x7 35x7 35x7
Barbell curl- 75x7 75x7 75x7

It seems I have topped out/stalled on military press, bench and row. After review and consideration I have decided to de-load and reset my intervals to 12.5% vs. 10% for week 10 and weeks to come. This interval change may have been my downfall, as I set it at 10% early on due to the lighter workload at the beginning of the program. I then overlooked it as I progressed. I am determined to give 12 weeks to the program so I think the de-load and reset will spur some gains or at the least carry me to week 12 on a positive note. If I am progressing at week 12 I will continue on till I stall again.

PAL
02-16-09, 5:58 pm
Monday 2/16/09 week 10
Squats- 110x5 140x5 165x5 195x5 220x5

Bench- 90x5 110x5 130x5 155x5 175x5

Row- 75x5 90x5 110x5 125x5 145x5

Good mornings-50x10 50x10
decline crunch- 15, 15, 15 30 second rest interval.

Not bad, squats are progressing, the bench and row felt like work but not hard. Looking forward to Wednesday and Friday lifts.

NJC_Manhattan
02-16-09, 6:00 pm
Keep it up Pal, lookin strong

PAL
02-16-09, 6:05 pm
Keep it up Pal, lookin strong

Thanks brother.

shizz702
02-16-09, 6:10 pm
Still looking good in here bro, so you gonna take a little time off to rest and recover?

PAL
02-17-09, 12:08 am
Still looking good in here bro, so you gonna take a little time off to rest and recover?

Thanks man, yeah I might take a week after week 12, wont quit all together but do the monday and wednesday lift with 5 across then take the rest off before firing up again.

PAL
02-21-09, 5:52 am
Wednesday 2/18/09 week 10
Squats- 110x5 140x5 165x5 165x5
Military press- 45x5 80x5 95x5 105x4x5x4
Dead lift- 125x5 150x5 175x5 200x5 (PR)

Squats were easy day, press I failed on first attempt for 5, so I rested up a bit and hit it, then threw in the extra set cuz my form was a little sloppy. Dead lift, hell yeah I’m gonna break out of the 100’s finally.

PAL
02-21-09, 8:13 pm
Saturday 2/21/09 week 10
Squats-110x5 140x5 165x5 195x5 225x3 165x8
Bench- 90x5 110x5 130x5 155x5 180x3 135x10
Row- 75x5 90x5 110x5 125x5 150x3 110x8
Db skull crushers- 35x8 35x8 35x8
Barbell curl-75x8 75x8 75x8

Yeah, I should have done this session Friday but work has been taking its toll on me, working more and sleeping less, so I rested Friday and hit it today. What a difference a night of sleep makes, the entire session felt strong compared to mon. and weds. lifts. Everything progressing next week.

shizz702
02-21-09, 8:21 pm
Glad to see you still hitting it hard bro, just keep at it and you'll keep progressing.

JustJ
02-28-09, 10:14 pm
good numbers. i havent been on here in awhile...what routine are you doing? seems like 5x5, but then i notice you get some extra sets and higher reps in there?

PAL
03-04-09, 4:22 am
Glad to see you still hitting it hard bro, just keep at it and you'll keep progressing.
Thanks bro,


good numbers. i havent been on here in awhile...what routine are you doing? seems like 5x5, but then i notice you get some extra sets and higher reps in there?

Hey buddy, glad to have ya back in, was running the 5x5 but was throwing in some extra work here and there. Things are changing now, read on.....

PAL
03-04-09, 4:23 am
Tuesday 2/24/09 week 11

Squats- 115x5 145x5 170x5 195x5 225x5 (PR)
Bench- 90x5 115x5 135x5 160x5 180x5
Rows- 75x5 95x5 115x5 130x5 150x5

Was a good lift, felt good all the way through

PAL
03-04-09, 4:25 am
Planned to run this program a full 12 weeks and then take a week off before changing programs. Unfortunately, my last remaining grandparent passed away Wednesday 2/25/09 so I took the remainder of the week off and decided now was the best time for a change up. The 5x5 was in my opinion a success, I did not test my 5 rep max’s at the beginning of this but looking back at my working weight from week 1 to now I have increased squats by 90 lbs, bench by 20 lbs, rows by 25 lbs and dead lift by 100 lbs. I am not very happy with my bench numbers but I think it will come around eventually. I will be coming back to this program in April or May with a little more experience and will test in to get a better picture of the results. My new program is a bit more volume and will run for 30 days, maybe a little longer depending on progression. I will also be looking to drop a little weight during this run.

PAL
03-04-09, 4:48 am
Monday 3/2/09
Bench- 85x10 105x10 120x10 140x8 160x8 175xf6
Incline db bench- 40x10 45x8 50x8 55x8
Military press- 65x10 75x8 85x8 95xf4
Dumbbell side raise- 10x8 15x8 20x8
Close grip bench- 70x8 80x8 90x6 100x6
Triceps pushdown- 35x12 40x12 45xf11

Felt good, but military press was tough after all the bench work, not going to adjust the numbers yet, will wait until I run these lifts again before I tweak anything.

PAL
03-04-09, 6:21 pm
Wednesday 3/4/09
Rows- 65x10 75x10 85x8 100x8 115x6 125x8
Close grip lat pull down- 65x10 70x8 80x8 90x9
Barbell curl- 50x8 60x8 65x8 75xf6
Incline dumbbell curl- 20x8 25x8 30x8
Weighted crunch- 5lbs 12,12,10,10,f9 60 sec. intervals
Dead lift- 145x5 165x5 185x5 205x5

I think I shortchanged my self on the rows, I was not sure where to start off with them with the increase rep scheme. Everything else seams to be on track.

shizz702
03-04-09, 6:40 pm
Glad to see the 5x5 worked out well for you bro. New split is looking good thus far too, always start your back day with deadlifts though. They are the big mass builder and you want to be able to give them your all, since they are going to produce the most gains.

Btw, sorry to hear about your loss bro.

JustJ
03-04-09, 11:08 pm
5x5 always comes through...i might run it in a couple months here. you definitely increased the volume with your change, no doubt about that! looking good so far....i may have missed it, but are you tweaking anything within your volume (short rest periods, slow concentric/eccentric, etc.)?

PAL
03-09-09, 2:47 am
Glad to see the 5x5 worked out well for you bro. New split is looking good thus far too, always start your back day with deadlifts though. They are the big mass builder and you want to be able to give them your all, since they are going to produce the most gains.

Btw, sorry to hear about your loss bro.

Thanks brother shizz, as far as the deads are concerned I agree, it was a last minute thing to do them as this program does'nt call for em. I added them in because they have become one of my favorite lifts.

PAL
03-09-09, 2:58 am
5x5 always comes through...i might run it in a couple months here. you definitely increased the volume with your change, no doubt about that! looking good so far....i may have missed it, but are you tweaking anything within your volume (short rest periods, slow concentric/eccentric, etc.)?

Thanks J. Yeah I must say I cant wait to run the 5x5 again, the change was not welcomed by my body though........ I've been kinda sick since wednesday, mostly just head and chest congestion. As far as tweaking goes, I run this prog like a basic lift, nothing special, I usually rest 2 min between sets, a little shorter on the light end and a little longer on the heavy end.

PAL
03-09-09, 2:59 am
Saturday 3/7/09
Squats- 110/8 135/8 155/8 175/6 200/6 220/f6
Leg extensions- 55/10 65/8 70/8 80/8
Ham curls- 25/10 30/10 35/8 40/8 45/8
Standing calf raise- 45/10 45/8 50/8 55/8

The squats were killer, the higher rep range got to me relatively fast, and I was puffin like a freight train. On the last few reps of the 220, it felt like the wt was going to crush me like a pop can. I started light on the extension and curls because I have never been that strong on them, good thing because the curls felt like hell. I am lifting at 10% intervals I may adjust to 12% next week.

PAL
03-09-09, 5:53 pm
Monday 3/9/09
Bench- 120/10 140/8 160/8 175f6 140/8
Dumbbell flies- 20/10 30/8 40/8 40/8
Military press- 65/10 75/8 85/8 95/f6 75/9
Reverse dumbbell flies- 5/8 10/8 15/f6
Triceps pushdowns- 35/12 40/12 45/12
Dumbbell scull crushers-20/8 25/8 30/f6

JustJ
03-10-09, 2:35 am
good shit. i know what you mean about the higher reps gassing you...after awhile of 5x5, its takes a bit to get used to the higher reps again...its like its not that its too heavy, for me it just feels like i dont have the endurance for it.

PAL
03-16-09, 12:36 pm
good shit. i know what you mean about the higher reps gassing you...after awhile of 5x5, its takes a bit to get used to the higher reps again...its like its not that its too heavy, for me it just feels like i dont have the endurance for it.

Agreed, halfway throught the workout Im running out of steam. I think next time I run the 5x5 I'll start running on off day's to work on the endurance.