View Full Version : squats_for_tha_gurls powerlifting/5x5 training log
bthom65
06-24-2007, 01:07 PM
Starting bill starrs 5x5 on monday
Weight- 147 (6/19/07)
competitions- july 21 (training through)
august 12 (one im training towards)
wanna get up to 165-170 and stronger
bthom65
06-25-2007, 04:04 PM
June 25, 2007
squat 135x5.....155x5.....185x5....225x5......235x5
felt good my back is finally better
bench 135x5.....155x5....160x5.....165x5.....170x3(+2 assisted)
easy should have gotten them all
powerclean 140x5.....140x5....140x5
pullups 3x7.......3x7.....3x7
finally able to do them all on my own, felt good to get pr
Good workout, glad to get back on track
bthom65
06-26-2007, 11:55 AM
i think i may have started out to high
rocknthedoubler
06-26-2007, 01:25 PM
hey good luck bro, i just started doing 5x5 yesterday also
bthom65
06-26-2007, 01:53 PM
hey good luck bro, i just started doing 5x5 yesterday also
yea thats cool, looks like were about at the same place. what are your 5rm's if were close enough we could have a little comp haha
bthom65
06-26-2007, 03:20 PM
rest/ab day
1 mile run
ab machine- 100x8....100x8....100x8...80x10
glute ham raise situps- 10...10
ghr weighted situps- 45x10....45x10
rocknthedoubler
06-26-2007, 05:19 PM
ur definately pushin more weight than me haha
bthom65
06-26-2007, 05:43 PM
ur definately pushin more weight than me haha
dang i need someone to push me lol, not really anyone in my gym i train with regularly
rocknthedoubler
06-26-2007, 06:57 PM
dang i need someone to push me lol, not really anyone in my gym i train with regularly
well how bout this...dont let me catch up, cuz i can and i will haha
bthom65
06-26-2007, 06:58 PM
well how bout this...dont let me catch up, cuz i can and i will haha
your on man
bthom65
06-27-2007, 04:07 PM
June 27, 2007
squat 135x5....155x5....185x5....185x5
super easy, worked on form a lot
deadlift 135x5......225x5....255x5.....275x5
good, i was still a little tentative about my back but it was fine
incline bench 115x5.......125x5.......135x5....145x5
good felt strong
chinups 50x7....50x7....50x7
these were all a little assisted, thats just the way i do them
rocknthedoubler
06-27-2007, 07:38 PM
June 27, 2007
squat 135x5....155x5....185x5....185x5
super easy, worked on form a lot
deadlift 135x5......225x5....255x5.....275x5
good, i was still a little tentative about my back but it was fine
incline bench 115x5.......125x5.......135x5....145x5
good felt strong
chinups 50x7....50x7....50x7
these were all a little assisted, thats just the way i do them
nice numbers....ur light squat day is heavier than my normal squat day lmfao...to be continued lmao
bthom65
06-29-2007, 05:18 PM
nice numbers....ur light squat day is heavier than my normal squat day lmfao...to be continued lmao
haha youll get there man
bthom65
06-29-2007, 05:19 PM
Friday June 29, 2007
squat 135x5.....185x5......225x5......240x3....185x8
everything in this was easy, blew up the 240
bench 135x5....155x5....160x5.....165x5....175x3.....160 x5
the triple was easy i paused each one, didnt have a spotter for the last set so didnt push it past 5 incase i couldnt get it
powerclean 140x5....140x5.....160x3
dips 60x5....80x5....100x5
straight bar curl 75x5.....75x5......75x5
angle bar pulldown 130x7.....130x7.....130x7
standing ab pulldowns 60x8.....100x10......100x10....100x10
i like these gonna keep doing them
bthom65
06-30-2007, 03:35 PM
already i am noticing size gains all over, notably in my arms, chest, and legs
Im officially competing at 165 class my next meet so no worries about having to lose any weight (need to gain some!)
here is a picture of my powerlifting hero Oleksandr Kutcher
http://i18.tinypic.com/54bwpox.jpg
bthom65
07-02-2007, 07:21 PM
july 2, 2007 Monday
squat 135x5.....185x5.....205x5....225x5.....240x5
got all the reps and still had more left in the tank
bench 115x5....135x5....155x5....160x5....175x5
really excited about this workout because im only 5 pounds off a pr and all the last set reps were paused
powerclean 145x5.....145x5.....155x5
pullups 7...7....7
ghr situps 45x10.......45x10.....45x10
ab pulldowns 130x6......130x6.....130x6
rocknthedoubler
07-02-2007, 07:28 PM
nice workout, wuts ur squat 5rm that ur workin towards?
bthom65
07-02-2007, 07:45 PM
nice workout, wuts ur squat 5rm that ur workin towards?
245 is what i put for the program, my all time pr is 255
bthom65
07-03-2007, 09:36 PM
July 3, 2007 Tuesday
Grip work
store bought gripper- continually close throughout the day
no.1- 5 closes as far as i could each hand
bthom65
07-04-2007, 04:15 PM
july 4, 2007
2 hand plate holds- 25lbs x 30 seconds x 3 sets
2 hand wrist curls- 13kg x 10 x 3 sets
2 hand finger curls- 45lb bar x 8 x 3 sets
10 crushes each hand with store bought gripper
3 crushes each hand CoC no.1 ( got to parallel once and about 1/8" away twice)
Good workout arms felt great after it
bthom65
07-05-2007, 05:30 PM
july 5, 2007 thursday
squat 45x10......135x7......165x5......255x3.......275x3 ....285x3
bench 45x10....115x7......135x5.....155x2.......180x3... 185x3...190x2+1 assisted
dumbell bench 45x7x3
abs 140x6x3
did this to get an idea of where im at for my next meet, pretty happy with the results didnt think i was this far along
goals for july 21 meet- 305 squat, 205 bench, 415 dead
bthom65
07-06-2007, 03:50 PM
july 6, 2007
deadlift 135x7......225x5....275x3......315x3....335x3....3 75x2
great day i could have done 5 with the 375 it seriously felt like 225 it went up EASY
dips 110x5.....110x5.....110x5
tricep pulldowns 140x5....160x5.....160x5
strt bar curls 80x5.....80x5.....80x5
GRIP WORK
plate holds- 2 25's x 10........2/25 x 15.....2/25 x 20
wrist curls- 55x10x3
finger curls- 55x8x3
coc.1- parallel holds x 5 seconds x 3
Awesome workout, im really gettting excited about this meet!
next week ill continue with 5x5!
strong 5 x 5 and grip work man, solid deadlift PR!
bthom65
07-06-2007, 07:34 PM
strong 5 x 5 and grip work man, solid deadlift PR!
thanks man
bthom65
07-09-2007, 04:25 PM
July 9 2007 Monday
squat 135x7....185x5....195x5.....205x5....225x5....260x 5
squats were a little tough but still pretty easy got them all for a 5 lb PR
bench 135x5....145x5....155x5.....165x5....185x5
this tied my PR and was easy, the last rep was a little hard
powerclean 135x5....155x5....165x5
these are tiring but still got a big PR
pullups 7....7......7
easiest ive ever done
standing ab pulldown 140x8......140x8......140x8
ghr situps 45x10.......45x10......45x10
Nice workout felt strong
bthom65
07-09-2007, 08:41 PM
i wanna set some short term goals every month so here they are for the rest of july
1. 300+/200+/400+ at my meet, i always mess up on bench so this time will be different
2. 160 incline
3. 90x5 barbell curl
nice PR's and good goals man! workouts looking solid.
bthom65
07-10-2007, 06:15 PM
nice PR's and good goals man! workouts looking solid.
thanks i think the goals will help me alot
bthom65
07-11-2007, 04:19 PM
wednesday july 11, 2007
squat warmup.....185x5....195x5....205x5.....205x5
these are just maintenance i guess
deadlift warmup.....255x5......275x5....315x5....350x3
easy as pie haha 3 rep PR
incline bench 125x5....135x5.....145x5....155x5
felt real strong as im usually lacking on incline this was a nice PR
chinups 60x7....30x7.....60x7
the pin came out on the second set
abs- 140x8x3, 45x10x2, 45x8
bthom65
07-13-2007, 05:12 PM
july 13, 2007 friday
bench 115x7........135x7......155x3......165x3.....175x2 ......185x1......205x1
dips 80x5.....80x5.......100x5
tricep pushdowns 140x6.....150x6.....150x6
abs
bthom65
07-21-2007, 06:19 PM
meet results
all done raw, weighed in at 153
squat - 285 (make)
310 (meet pr)
320 (miss)
the 310 was easy i just couldnt get 320 got stuck after getting out of the hole.
bench - 185 (make)
205(make)
210 (pr)
awesome meet bench wise, it has always been my weakpoint with a meet pr of 185 so im glad it finally worked out
deadlift - 385 (make)
425 (state record)
440 (miss)
barely missed the 440 it was really tough and just about locked it out
total - 945
raw pr total and only 5 pounds under my assisted pr total from march
congrats on all the PR's and the great total!
bthom65
07-21-2007, 08:55 PM
thanks man this is the best ive felt about a meet in a while but still need to improve
bthom65
08-06-2007, 05:23 PM
monday aug 6, 2007
Squat- 135x7.........185x5.......205x5......225x5.......2 45x5......270x5
powerclean- 155x3.......170x3......175x3
gm- 115x5......115x5.....115x5
hang clean- 135x3.....155x2......185x0
just need to get form back, havent done these for awhile
rdl- 135x5....155x5....185x5
hack squat- 225x5....275x5....275x5
abs
good workout, squats still goin up and they were easy. powercleans were pretty easy im gettin better at these
bthom65
08-07-2007, 05:18 PM
Aug 7, 2007 Tuesday
bench 145x5........155x5.....165x5......175x5......195x5
nice, super easy!
oh press behind neck 75x5....95x5.....95x5
dips 70x7x3
pendlay rows- 115x5.....125x5.....145x5
dumbell bench 65x7x3
hang power snatch 45x5....55x5.....65x5
never done these before
pullups 8....6....7
machine fly- 80x10x3
Great workout, like these exercises and bench was real good
bthom65
08-09-2007, 03:57 PM
Thursday Aug 8, 2007
squat- 185x5...205x5...225x5
deadlift- 315x3......335x3.....355x3
gm- 95x5....105x5x2.....115x5x2
rdl- 135x5......185x5.......205x5
lowerback machine- 70x8.....80x8......90x8
abs
bthom65
08-10-2007, 07:17 PM
Aug 10, 2007 Friday (bench assistance day)
bench warmup, 145x5......155x5......165x5
push press 115x5....125x5......145x5
felt strong, didnt use much leg drive
dips 80x7x3
all these felt real good
pendlay rows 115x5.....135x5.....145x5
shoulder press 80x7....100x7....110x7
these were on a machine
dumbell rows 65x7x3
dbell fly 30x10x3
tricep pushdown 120x7.......130x7.....140x7
great workout had a lot left in the tank
rocknthedoubler
08-10-2007, 07:23 PM
hey havent been in here in a while, but i see ur still lifting strong...great numbers from ur meet, congrats.
bthom65
08-10-2007, 07:25 PM
hey havent been in here in a while, but i see ur still lifting strong...great numbers from ur meet, congrats.
thanks man, it was a good meet for me and i have been getting stronger since