Each week I'll post the routine and goals and then I'll tell you how I did on them days.
I'm a intermediate lifter and have only been back on barbell squat for 3 weeks even though my hack sled and plate loaded front squats got big I'm not stupid enough to jump fast on the barbell knowing I have to get my balance down with stabilization. I hate the leg press didn't use it much.
I've been in the gym for 3.5 years now but injured bad for the 1st year but did what I could.
I stalled on splits so I went with a 5x5 but not starting 4 weeks under max I started at the max and continued until all lifts stalled so at that point I tweaked it as it is now and has been for sometime until tweaks are needed again.
I started 5x5 6.5 months ago and started tweaking it after 5 months.
I'm just trying to get stronger and not out to set any records nor compete!
I use chalk and wrist wraps not straps on deadlifts.
I use chalk and wrist wraps on bench.
When the time comes I will use knee wraps squatting as I did on the sled and plate loaded front.
Current Lifts
Squat 260x4
Deadlift 340x1
Bench 260x2
Next Weeks Goals!
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Monday
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Squat Pauses
Weight|Reps
170x5 60% 1rm
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Bench Pauses
Weight|Reps
160x5 60% 1rm
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Deadlift Speed Work
Weight|Reps|Sets
205x3x6 60% 1rm
Deadlift
Weight|Reps
Weight|Reps|Sets
275x5x2 80% 1RM
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Assistance:3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs
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Wednesday
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Standing Arnold's
Weight|Reps
80x5
90x5
110x5
130x5 With Push Press
150x3 With Push Press
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Hammer Rows
Weight|Reps
145x5
180x5
220x5
255x5
290x3
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Assistance: 3x Chin- Ups, 3x8 Shrugs & 3x8 Facepulls
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Friday
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Squat
Weight|Reps
135x5
170x5
205x5
235x5
270x3
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Bench
Weight|Reps
135x5
170x5
205x5
235x3
270x1
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Assistance: 3x8 Good Mornings,3x8 Close Grip Bench, 3x8 Tri's & 3x Abs
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