Skitman1080s 5x5 Routine for getting HUGE!!

[skitman1080]

Hey whats up guys. Today i am going to be starting a new (new to me) linear progression routine which was developed by Bill Starr, Glen Pendalay, and Mark Rippetoe. You can find an overview of the routine here

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm#Progression



Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers (im going to sub in good mornings since i dont have the equipment to do hypers at my gym) and 4 sets of weighted sit-ups



Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups



Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

So as you can see this is going to be a pretty kick ass program lol. Now of course I am going to be starting with weight a little less than my current 5x5 maxes and ill work up to them and hopefully surpass them. For more information on how this workout works just ask me or simply read the link. (read the link first lol) Im starting today but first, im going to list some of my specs:

Age: 18 (birthday was 3 days ago)
Height: 5'10.5"
Weight: 164
Lifting Experience: Started lifting in February 2005. Most recent lifting routine was MAX-OT but that didnt work too well
Sports: Ran Crosscountry throughout highschool and ive played lacrosse for the past 2 years. I am mostly doing this program to get ready for college lax
1RM Bench: 225 230?? (havent maxed out in forever)
1RM Squat: 300ish? (havent maxed out in forever)
1RM Deadlifts: 310ish?? (havent maxed out in anything for awhile lol)
Diet: Moslty a bulking diet which i am trying to keep as clean as possible.
Example:
1030am Breakfast: Huge bowl of cereal with 1 scoop whey protein and milk. Occasionaly eggs with 1 scoop whey

1130*Workout*

1pm Immeadiately after Lifts: 3 scoops (66 grams protein) of whey protein, 8 grams glutamine, 2 grams creatine, with a banana as a protein shake. Huge ass chicken/turkey sandwhich

430pm Grilled chicken breast or some kind of fish filet (tuna, Mahi Mahi, Cod,) with some pasta or with anything else i can find with some carbs

8to830pm Dinner Usually same as the 430 meal but ill change up the meat that im eating. Usually chicken or fish but sometimes ill sub in a steak if i got it. If my mom is planning on making dinner that late then ill eat what she makes which is usually some kind of meat with her veggies and ****.

Right Before Bed: 1 scoop whey protein in milk and some chicken breast or canned tunafish (ill only eat the tuna once a week cause of Hg levels)


Well i thinks that all the important information. Im gonna go change and getting ready to hit the gym. Let me know if i missed any information and feel free to reply to me, send me a private message, or email me with questions, comments, or advice. Just make sure you read everything on the link before asking questions because everything is on there. Thanks. Wish me luck!!

[mjw8204]

Good luck with the program. It looks like you've done your homework, so you're already ahead of the game. Your gym doesn't have a hyper bench?

[MISSINGLINK]

Good Luck. Remember To Eat Eat Eat Eat!!!!!!!!!!!!!!

[skitman1080]

Good luck with the program. It looks like you've done your homework, so you're already ahead of the game. Your gym doesn't have a hyper bench?

it doesnt have a hyper bench but its go this thing similar where you can really hit your lower back. your body is vertical but bent forward at bout a 70 degree angle and your ankles are locked in. your pelvis rests against a pad and you ben your upper body down over this pad by using your lower back. you can hold weight in your hands to make it harder.

[skitman1080]

Squats
Started with bar (45lbs) as warmup and then ramped up in weight to my working set
1x5x135 (thats 1 set with 5 reps at 135 lbs)
1x5x155
1x5x185
1x5x205
5x5x225
**Comments** This really felt good. My working set could have been a little lighter considering i just started this routine and i should give myself some room to grow, but I easily hit all reps of 225. So on my next lift for squats (wednesday) im going to be using the same weight for 4 sets of 5 but on friday im going to go from 225 to 230 for my triple (1 set of 3 reps). Im increasing weight by 2.5% each week in my linear progression, hence the increase of the 5 lbs.

Bench Press
Started with bar as warmup and then ramped up in weight to my working set
1x5x95
1x5x125
1x5x155
5x5x185
**Comments** Alright, i probably should have done one more set with my ramping but oh well lol. Anyways, 185lbs wasn't too bad for me. Once again i could have started at say 180 but this 185 wasnt too much of a challenge for me. Near the end when you think you might be tired (4th set) i got this "pump" and just threw the weight up. I liked that lol. But on my next workout for bench on friday ill be doing the same weight for my 4x5 but i will be moving up to 190 for my heavy triple (1x3). Oh and by the way, my weight increases by 2.5% roughly throughout my progression. Thats why im going from the 185 to 190 since 2.5% of 185 is roughly 5.

Barbel Rows
Started with bar as warmup and then ramped up in weight to my working set
1x5x45
1x5x65
1x5x95
5x5x125
**Comments** I really liked this lift. it was pretty easy at this weight. A lot less effort was needed than with the squats and bench press. Ill be doing these again on friday for 4x5 with the same weight and then 1x3x135 (i thought 130 would be too easy and just a waste).

Assitance lifts:
Alright, well i didnt do the good mornings cause i just didnt feel like it lol. I didn 2 sets of another lower back excercise with 50lbs of resistance. It wasnt a machine so dont worry. Its the same motion as a good morning except your just leaning against this pad while ur ankles are locked in. I gave a description of it in the above post. so anyways...
2x8x50 for this lower back excercise
4x20x25 of weighted declined situps


Well alright, thats day1. ill be posting my next routine around the same time on wednesday with what i did. Keep your input coming guys and give me so comments or advice if ya got it. Thanks.

[mjw8204]

Squats
Started with bar (45lbs) as warmup and then ramped up in weight to my working set
1x5x135 (thats 1 set with 5 reps at 135 lbs)
1x5x155
1x5x185
1x5x205
5x5x225

If you are really doing five sets of five for your work set (and it wasn't a typo), you are doing it wrong. You are supposed to only do one work set of five. Same for all the other exercises. The way you are doing it now will kill you in a few weeks.

[skitman1080]

If you are really doing five sets of five for your work set (and it wasn't a typo), you are doing it wrong. You are supposed to only do one work set of five. Same for all the other exercises. The way you are doing it now will kill you in a few weeks.

ahhhh **** lol. so i just ramp up in weight until i get to what i can do as a max of 5 times for mondays. Then on wednesday i use the weight from my first 3 sets and do those 5 times and for the fourth set i use the same weight as the 3rd set(so that would be basically doing 135x5 155x5 185x5 and then 185x5 again)? i hope i just understood that right.

[mjw8204]

ahhhh **** lol. so i just ramp up in weight until i get to what i can do as a max of 5 times for mondays. Then on wednesday i use the weight from my first 3 sets and do those 5 times and for the fourth set i use the same weight as the 3rd set(so that would be basically doing 135x5 155x5 185x5 and then 185x5 again)? i hope i just understood that right.

Yup, you got it. Your Monday routine would have looked exactly the same except your last set of squats would have only been 1x5x225.

I can't imagine doing the amount of volume you would have been doing when the weights got heavier. I could have very well saved your life. :)

[KowboysUp]

Haha, that's funny man, glad to see you're so gung ho about it, but you must have been squatting forever!

You're going to see good gains on this program, especially with that diet, so good luck to you getting bigger for lax. I'm doing the same thing, and the best advice I can give you is not to start to high (even if it's less than your 5rm) because you really want to give yourself room to work up to your 5rm. But you seem to know that already.

Good luck, keep up the good work.

[skitman1080]

Yup, you got it. Your Monday routine would have looked exactly the same except your last set of squats would have only been 1x5x225.

I can't imagine doing the amount of volume you would have been doing when the weights got heavier. I could have very well saved your life. :)

lol thanks dude i could have been a goner. i was just so excited bout a new routine that i just kinda didnt notice that one BIG aspect lol.

[skitman1080]

Squats
Warmed up with bar
1x5x135 (1 set of 5 reps with 135 lbs)
1x5x175
1x5x205
1x5x205
**Comments** These all felt pretty good and not too much exertion was needed to complete all the reps. I was a little soar from mondays workout (which i did wrong lol) but it wasnt enough to affect my form or execution of the lifts since the weight was relatively light.

Deadlifts
Warmed up with bar then ramped up in weight to my final set of 5
1x5x135
1x5x175
1x5x215
1x5x255
1x5x275
**Comments** Deadlifts are probably my favorite lift. Max last set of 275 was almost a challenge but for 5 reps i definitely good have gone up in weight to about 290. I stopped at 275 to give my self the chance to build that lift up over time. I also really focused on form and i felt geat throughout all of it. Next time i do deadlifts (next wednesday) i plan to go from 275 to about 280 or maybe 285 for my final set of 5.

Standing Military Press
Warmed up with bar then i ramped up in weight
1x5x45
1x5x65
1x5x85
1x5x105
1x5x120
**Comments**This is another exercise that i like. 120 lbs didnt seem too heavy but it wasnt a cake walk. I prob could have got away doing 130 or 135 but i gotta start lighter for my first week. Next week ill up the weight to 130 for my final set of 5.

Assistance Lifts

Weighted Leg Raises (I know these aren't the weighted declined sit ups that the program advises me to do, but i just dont feel anything productive doing those so i do my own ab routine)

2x17x20 (thats 2 sets of 17 reps with 20lbs of weight added to my ankles)
**Comments** I can really feel my abs getting punished in this workout. The added weight really makes it hard.

Cable Crunches
1x11x100 (thats 1 set of 11 reps with 100lbs of resistance)
**Comments** This is a great abdominal workout for me. It really targets the upper abs and gives a good burn

Wide grip lat pull ups
I did 2 sets of 8 reps with these. I just felt like doing something for my back so i did em lol.

[mjw8204]

Deadlifts and military presses are only done 4x5, not 5x5. :)

Also, you need to switch them around in the order you do them. All that info is right at the top of this thread. You copied and pasted it yourself. :)

[skitman1080]

Deadlifts and military presses are only done 4x5, not 5x5. :)

Also, you need to switch them around in the order you do them. All that info is right at the top of this thread. You copied and pasted it yourself. :)

I dont really count those first sets as anything cause 45 lbs on military press is just a little warmup and 135 for a deadlift is absolutely nothing.

[skitman1080]

Squats
Repeated first 4 sets from monday then went to 240 for my set of 3 and back down to 185 for my set of 8. Wasnt a bad lift at all. i could have hit that 240 at least 6 times probably.

Bench
Repeated first 4 sets from monday then i went up to 195 for my set of 3 and back down to 155 for my set of 8.

Rows
Repeated first 4 sets from monday but then i went up to 135 for my set of 3 and back down to 105 for my set of 8.

3x8x50 Dips (thats 3 sets of reps with 50 extra pounds on me)

3x8x85 Seated tricep extensions

3x8x90 standding bicep curls

[skitman1080]

Squats
Started with bar (45lbs) as warmup and then ramped up in weight to my working set
1x5x135 (thats 1 set with 5 reps at 135 lbs)
1x5x165
1x5x190
1x5x225
1x5x240
**Comments** Well, im not gonna lie, this workout was awesome. 240 felt like nothing for 5 reps. I cannot wait to get 4 weeks or so more into this program and see what weight im at. i went up by 15 pounds from last monday's lift and to be honest, i could have gone up 30! but for now one for the sake of the routine i will be going up by 5 pound increments only. This means that on friday my heavy triple is gonna be 245 and then on monday ill be doing 245 5 times.

Bench Press
Started with bar as warmup and then ramped up in weight to my working set
1x5x135
1x5x155
1x5x165
1x5x180
1x5x195
**Comments** Man was i pumped up on this lift!! i blew through this weights like nothing! My 5 reps fro 195 were solid with almost no struggle. I just man handled that **** lol. On friday i plan to have my heavy triple at 200 then on monday ill be doing that 200lbs for my final set of 5.

Barbel Rows
Started with bar as warmup and then ramped up in weight to my working set
1x5x95
1x5x105
1x5x115
1x5x125
1x5x135
**Comments** Good stuff here. Not much of a struggle at all. Ill be able to get this lift up over the course of the next few weeks. On friday ill be doing my heavy triple at 140lbs and then on monday its gonna be 140lbs for 5 reps.

Assitance lifts:

Good Mornings
3x10x75
**Comments** This was the first time i have really done this workout. I liked it. It wasn't too hard and it wasn't too easy. Through the course of the next few weeks I am going to find a comfortable weight for this lift and then keep pushing the limits.

Weighted Leg Raises (lower abdominal workout)
1x20x20 (thats 1 set of 20 reps with 20lbs)
1x17x20
**Comments** These bitches are hard! i really can feel my abdominals working in this lift. In my last set i only got to 17 cause i was just plain spent lol.

Cable Crunches
2x10x100 (2 sets of 10 reps with 100lbs)
**Comments** This is my king of the abdominal workouts. You can really feel your abdominals contracting with this excerise. Awesome workout.

Wide Grip Pull Ups
3x8
**Comments** I did 3 sets of 8 reps on wide grip pull ups with my own body weight. These have always been a good back workout for me and i just feel that these combined with the rows that I do just make sense.

Conclusion:
Alright, todays lifting went great. I met all my expectations and even did better than i originally thought. My next workout is on wednesday and ill let ya guys know how that went. any feedback would be great. Thanks

[skitman1080]

Squats
Warmed up with bar
1x5x140 (1 set of 5 reps with 140 lbs)
1x5x165
1x5x190
1x5x190
**Comments** My hamstrings were a little soar from monday but everything went well today. I know the last 2 sets were actually less than last weeks but thats because I had to tweek things around a bit and cause i messed up my percentages last week. No worries, everything is set now


Standing Military Press
Warmed up with bar then i ramped up in weight
1x5x70
1x5x85
1x5x100
1x5x115
1x5x130
**Comments**These felt pretty damn good. 130 lbs wasn't a cake walk however. I had a little bit of a struggle but not close to failure. Next week I will be moving up to 135 lbs.

Deadlifts
Warmed up with bar then ramped up in weight to my final set of 5
1x5x150
1x5x185
1x5x220
1x5x255
1x5x285
**Comments** Once again, deadlifts are probably my favorite lift. These felt great. 285lbs for 5 reps was a good weight. next week I'll be moving up to 290, maybe 295.

Assistance Lifts

Weighted Leg Raises (abdominals)
2x15x20 (thats 2 sets of 15 reps with 20lbs of weight added to my ankles)

Cable Crunches
2x11x100 (2 sets of 11 reps with 100 lbs)



Well, everything went well today. My next workout is on Friday and ill be doing my heavy triples. Please post some input guys. Thanks

[skitman1080]

Squats
Started with bar (45lbs) as warmup and then ramped up in weight to my working set
1x5x140 (thats 1 set with 5 reps at 135 lbs)
1x5x165
1x5x190
1x5x225
1x3x245
1x8x190
**Comments** This felt good again. Not too much trouble with 245lbs. I feel confident that on monday I will be able to hit 245 five times

Bench Press
Started with bar as warmup and then ramped up in weight to my working set
1x5x115
1x5x135
1x5x155
1x5x175
1x3x200
1x8x155
**Comments** 200lbs for 3 reps felt pretty damn good. I should definitely be able to hit this 5 times on monday. 155x8 wasn't that bad either. It all felt pretty good

Barbel Rows
Started with bar as warmup and then ramped up in weight to my working set
1x5x95
1x5x105
1x5x115
1x5x125
1x3x140
1x8x115
**Comments** These all felt pretty good. They are a little tough on the lower back but after time and a few days rest I am all good again. Eventually my lower back will become strong enough to deal with any weight that i add on.

Assitance lifts:

Dips
3x8x55 (3 sets of 8 reps with 55lbs added to my own body weight)

Seated Tricep extensions
3x8x85

BB Curls
1x8x90
1x8x100

Wide Grip Pull ups
3x8xbodyweight


Well, alright. All of these asistance lifts went well. The hardest were probably the pull ups and the tricep extension. Ill be trying to get the weights on these lifts up over the course of the next few weeks. On monday ill be doing squats, bench, and bb rows again. Ill be looking to hit my heavy triples of today 5 times. So that's 5 reps of 245lbs for squats, 5 reps of 200lbs on bench, and 5 reps of 140lbs on bb rows.

Any feedback would be great

[KowboysUp]

Looks like I'm a week ahead of you Skitman, good job on the progression.

I've had a lot of problems with doing bent BB rows, and I've actually had to stop. It is rough on the back, but for me I get this weird burning sensation when I bend at the waist and pick up heavy weight. I agree with what you say though, especially on a program like this, your lower back will be strong enough to handle this in no time.

[skitman1080]

Ya dude i get that same burning sensation in my lower back for the rest of the day after doing rows. It aint too bad though. Thanks for the input

[skitman1080]

Well, for the past 2 nights ive been out partying and i may or may not have been consuming certain substances that may be counterproductive to my health and state of mind. Sooooo i decided that today i should do some kind of cardio work. I went to my gym and did 3.5 miles on one of the bikes in 16 minutes. It was pretty damn tiring. I then went to a nearby football field and did some suicides to work on my speed (i play lacrosse).

I don't know if this cardio work will help me at all but i just felt like it was needed lol.

[skitman1080]

Squats
Started with bar (45lbs) as warmup and then ramped up in weight to my working set
1x5x135 (thats 1 set with 5 reps at 135 lbs)
1x5x155
1x5x1185
1x5x225
1x5x245
**Comments** DAMN!! I love squats. I owned the **** outta 245 pounds. That's all i gotta say. Time for 250 on friday for my heavy triple


Bench Press
Started with bar as warmup and then ramped up in weight to my working set
1x5x100
1x5x125
1x5x150
1x5x175
1x5x200
**Comments** Well, there we go. I just broke into the 200's for my bench press. I'm a happy man. These werent completely easy, but i feel confident in moving up in weight for the next couple weeks. I think ill have the hardest struggle in these but i should be good. 205 for my heavy triple is on friday

Barbel Rows
Started with bar as warmup and then ramped up in weight to my working set
1x5x55
1x5x75
1x5x95
1x5x115
1x5x140
**Comments** Today bb rows actually felt easier than last week. I guess I am finnaly getting used to doing them. On friday its gonna be time to hit 145.

Assitance lifts:

Good Mornings
3x8x95
**Comments** Alright, well last week i did 3x10x75. I went down 2 reps but went up 20 pounds so that's a plus. I like these alot and they definitely do a good job with my lower back. Hopefully doing these will help me out in my deadlifts, bb rows, and squats.


Weighted Leg Raises (lower abdominal workout)
2x20x20

**Comments**Well, last week i did the same but on my second set i only could get to 17 reps. Today i did 20 reps for both sets. So that makes me feel good lol.


Cable Crunches
2x11x100 (2 sets of 11 reps with 100lbs)
**Comments** I think it might be time to move up in weight. Ill try that next monday.

Wide Grip Pull Ups
1x10xbody weight
2x8xbody weight
**Comments** Last week i did 3x8. Today i was able to hit 10 reps for my first set. my last 2 sets were only 8 reps however. My goal is to get up to 3 sets of 12 reps. After that ill go back to 3x8 with added weight.

Conclusion:
Today was a good day in the gym. I hit all my goals and I am ready for wednesday's lifting. Wish me luck

[skitman1080]

Squats
Warmed up with bar
1x5x135 (1 set of 5 reps with 135 lbs)
1x5x155
1x5x185
1x5x185
**Comments** Squats were good today. I went as low as possible and they felt great. On friday ill be doing 250 for my heavy triple


Standing Military Press
Warmed up with bar then i ramped up in weight
1x5x75
1x5x90
1x5x105
1x5x120
1x5x135
**Comments**Last week these were easy, but this is probably the most challenging lift. They were hard, but I am sure ill be able to contine to up the weight


Deadlifts
Warmed up with bar then ramped up in weight to my final set of 5
1x5x150
1x5x185
1x5x220
1x5x255
1x5x295
**Comments** Once again, deadlifts are probably my favorite lift. I went up 10lbs from last week. Deadlifts are freaking awesome. Honestly they are my favorite. i look forward to them each week and i cannot wait to hit 305 next week.I might have to start using wrist straps soon but for now I am good.


Assistance Lifts

Weighted Leg Raises (abdominals)
2x20x20 (thats 2 sets of 20 reps with 20lbs of weight added to my ankles)

Cable Crunches
2x12x100 (2 sets of 12 reps with 100 lbs)



Todays lifting went pretty well. On friday ill be back to bench, squats, and rows for my heavy triples. That should go pretty damn well. Any input from you guys is appreciated!

[skitman1080]

Squats
Started with bar (45lbs) as warmup and then ramped up in weight to my working set
1x5x135 (thats 1 set with 5 reps at 135 lbs)
1x5x155
1x5x185
1x5x225
1x3x255
1x8x185
**Comments** Awesome ****! I went up 10lbs from monday and it felt awesome. I cannot wait until monday when its time to hit it 5 times.

Bench Press
Started with bar as warmup and then ramped up in weight to my working set
1x5x100
1x5x125
1x5x155
1x5x180
1x3x205
1x8x155
**Comments** I hit this stuff easy. Before i started this routine i could barely get 205lbs 4 times and doing it 5 times was most likely out of the question. I definitely feel that i will be able to do 205 5 times on monday.


Barbel Rows
Started with bar as warmup and then ramped up in weight to my working set
1x5x55
1x5x75
1x5x95
1x5x120
1x3x145
1x8x95
**Comments** These weren't really much of a challenge but they do take a tole on the lower back but its all good.


Assitance lifts:

Dips
3x8x60 (3 sets of 8 reps with 60lbs added to my own body weight)
**Comments** Im up 10lbs on those since i started them

Seated Tricep extensions
1x8x85
2x8x90
**Comments** These felt good so i decided to up the weight

BB Curls
2x8x110

Wide Grip Pull ups
1x10xbodyweight
2x8xbodyweight

Alright, everything went well today. I leave for college 2morrow morning. Im gonna be going to UF in gainesville FL. Hopefully ill find the gym by monday lol. Wish me luck in school and in the gym. Any feed back would be great. Thanks

__________________

[skitman1080]

Squats
Started with bar (45lbs) as warmup and then ramped up in weight to my working set
1x5x135 (thats 1 set with 5 reps at 135 lbs)
1x5x165
1x5x195
1x5x225
1x5x255
**Comments** well that **** wasnt too bad at all. 255 felt pretty good.

Bench Press
Started with bar as warmup and then ramped up in weight to my working set
1x5x105
1x5x130
1x5x155
1x5x180
1x5x205
**Comments** ****! i only hit the 205 three times. it pissed me off. on friday i did 205 for 3 reps easy but i needed a little help with the last 2 reps today. i did feel kinda out of wack today though cause i was lifting in a new gym. IM sure after awhile ill get it. if not ill just reset weight or change up the rep scheme.


Barbel Rows
Started with bar as warmup and then ramped up in weight to my working set
1x5x85
1x5x100
1x5x115
1x5x130
1x5x145
**Comments** These are pretty easy lol. thats all

Assitance lifts:

Good Mornings
2x8x95
1x8x105

Weighted Leg Raises (lower abdominal workout)
2x22x20


Cable Crunches
2x11x190 (2 sets of 11 reps with 100lbs)
**Comments** Im at a new gym so the weights are different. 190 here feels like 100 back home.


Wide Grip Pull Ups
2x10xbody weight
1x8xbody weight


Conclusion:
Today wasnt all that bad. i failed on bench but thats ok. im sure ill get it down next week.
__________________
Quiters never prosper

My workout journal

[skitman1080]

Squats
Warmed up with bar
1x5x135 (1 set of 5 reps with 135 lbs)
1x5x165
1x5x195
1x5x195
**Comments** good stuff today man. Squats with this light weight are awesome

Standing Military Press
Warmed up with bar then i ramped up in weight
1x5x80
1x5x95
1x5x110
1x5x125
1x5x140
**Comments** HARD. thats all i got to say. i barely got the 5 reps at 104lbs down.


Deadlifts
Warmed up with bar then ramped up in weight to my final set of 5
1x5x165
1x5x200
1x5x235
1x5x275
1x5x305
**Comments** I owned that weight, thats all that i have to say


Assistance Lifts

Weighted Leg Raises (abdominals)
3x12x25 (thats 3 sets of 12 reps with 25lbs of weight added to my ankles)
**Comments** Ive went up in weight today on these and hopefully over the course of the next few weeks i will be able to add more reps.

Cable Crunches
2x14x190 (2 sets of 14 reps at 190lbs)

[skitman1080]

Squats
Started with bar (45lbs) as warmup and then ramped up in weight to my working set
1x5x135 (thats 1 set with 5 reps at 135 lbs)
1x5x155
1x5x185
1x5x225
1x3x260
1x8x190
**Comments** easy lol

Bench Press
Started with bar as warmup and then ramped up in weight to my working set
1x5x100
1x5x125
1x5x155
1x5x180
1x3x205
1x8x155
**Comments** Well, this is the same as what i did last week and it kinda pisses me off lol. im gonna try again and if i cannot do 205 5x on monday thenn i might go back down in weight and move up again or just switch the rep scheme a lil


Barbel Rows
Started with bar as warmup and then ramped up in weight to my working set
1x5x55
1x5x75
1x5x95
1x5x120
1x3x155
1x8x100
**Comments** all of these felt really easy and i actually feel like possibly going to 160 for 5 reps on monday

Assitance lifts:

Dips
3x8x65 (3 sets of 8 reps with 65lbs added to my own body weight)
**Comments** Thats anoter 5lbs that ive been able to add :)

Seated Tricep extensions
2x8x90
1x7x95
**Comments** I started off with 90lbs this week but on my last set when i went up in weight i only got 7 reps....

BB Curls
2x8x110

Wide Grip Pull ups
1x10xbodyweight
2x8xbodyweight

Good **** :)

[skitman1080]

Squats
Started with bar (45lbs) as warmup and then ramped up in weight to my working set
1x5x140 (thats 1 set with 5 reps at 140 lbs)
1x5x170
1x5x200
1x5x230
1x5x260
**Comments** things got a little bit harder today. hopefully ill be able to continue going up in weight

Bench Press
Started with bar as warmup and then ramped up in weight to my working set
1x5x105
1x5x130
1x5x155
1x5x180
1x5x205
**Comments** damnit!! same thing as last week today. i got 3 reps but i needed some help with the 4th and 5th reps. **** dude. i think im starting to get burnt out. ive done bench at least once a week for the past 1.5 years basically and i think i need a rest from it. maybe i should switch to free weights for a little or to incline bench. i dunno. help me out if ya can.

Barbel Rows
Started with bar as warmup and then ramped up in weight to my working set
1x5x80
1x5x100
1x5x120
1x5x140
1x5x160
**Comments** i went up quite a bit from last week lol. these almost became a challenge for me, but not really

Assitance lifts:

Good Mornings
1x8x100
2x8x105

Weighted Leg Raises (lower abdominal workout)
2x17x25


Cable Crunches
2x10x190 (2 sets of 10 reps with 100lbs)
**Comments** Im at a new gym so the weights are different. 190 here feels like 100 back home.


Wide Grip Pull Ups
2x10xbody weight
1x8xbody weight

[skitman1080]

Squats
Warmed up with bar
1x5x140 (1 set of 5 reps with 140 lbs)
1x5x170
1x5x200
1x5x200
**Comments** once again these were solid. i brought the weight down slow and exploded up. i also made absoultely sure that my form was as perfect as possible :)

Standing Military Press
1x5x85
1x5x100
1x5x115
1x5x130
1x3x145
**Comments** ........**** lol. i only hit 145 3 times. oh well. i guess ill stand with a 5rm of 140 for standing military press, for now that is. So far i have stalled on bench press and on standing military press. ill try tweeking with rep counts and weight and we'll see how things go


Deadlifts
1x5x175
1x5x210
1x5x245
1x5x285
1x5x315
**Comments** DAMN man!!! i really got a workout today doing deadlifts. 3 caddys on each side is no joke lol. 315 is nearly double my body weight lol! Im gonna move up to 320 next week instead of 325 unless (while im ramping up) i feel i can do more.


Assistance Lifts

Weighted Leg Raises (abdominals)
2x17x25 (thats 3 sets of 12 reps with 25lbs of weight added to my ankles)
**Comments** Well, last week i went up to 25lbs on these and did 3 sets of 12 reps. now im at 2 sets of 17 reps. It kinda seems like an even trade off, but trust me, 17 reps of that **** is hard. hopefully by monday or maybe next wednesday ill hit it 20 times for 2 sets.

Cable Crunches
2x10x190
**Comments**These were hard today for some reason. I don't think my abs were completely recovered from lifting on monday. I think next week i may just stop doing these on wednesdays and try another ab workout or just stick to only leg raises on wednesdays.



Well, thats one more day in my progression. I stalled today on standing military press, but i achieved a PR for deadlifts. so i guess its an even trade off??

Any feedback would be great guys, thanks

[skitman1080]

Squats
Started with bar (45lbs) as warmup and then ramped up in weight to my working set
1x5x140 (thats 1 set with 5 reps at 140 lbs)
1x5x155
1x5x185
1x5x225
1x3x265
1x8x200
**Comments** not too hard today.

Bench Press
Started with bar as warmup and then ramped up in weight to my working set
1x5x100
1x5x125
1x5x155
1x5x180
1x3x205
1x8x155
**Comments** Same as last week again. i did the 3 reps by myself and almost got 4 but i needed a pound or two of help


Barbel Rows
Started with bar as warmup and then ramped up in weight to my working set
1x5x80
1x5x100
1x5x120
1x5x140
1x3x165
1x8x120
**Comments** all of these felt pretty good

Assitance lifts:

Dips
3x8x65 (3 sets of 8 reps with 65lbs added to my own body weight)
**Comments** Same as last week.

Seated Tricep extensions
2x8x90
1x10x90
**Comments** I started off with 90lbs again but instead of going up in weight i went up in reps.

BB Curls
1x8x110

Wide Grip Pull ups
2x8xbodyweight

[skitman1080]

Squats
1x5x145 (thats 1 set with 5 reps at 145 lbs)
1x5x175
1x5x205
1x5x235
1x5x265
**Comments** Decent day. Squats are getting harder every day but i think i can get to 280 before failure. I hope...

Bench Press
Started with bar as warmup and then ramped up in weight to my working set
1x5x105
1x5x130
1x5x155
1x5x180
1x5x205
**Comments** Once again...i was stuck at 3.5 reps...

Barbel Rows
Started with bar as warmup and then ramped up in weight to my working set
1x5x85
1x5x105
1x5x125
1x5x145
1x5x165
**Comments** My idea of jumping up 10lbs last week was a good one. Not too much trouble with 165lbs today. 170lbs is coming this friday.

Assitance lifts:

Good Mornings
1x8x100
2x8x105

Weighted Leg Raises (lower abdominal workout)
2x17x25


Cable Crunches
2x14x190 (2 sets of 14 reps with 100lbs)
**Comments** 14 reps instead of 10 :)


Wide Grip Pull Ups
2x10xbody weight
1x8xbody weight
**Comments** Always hard**

[The Big Texan]

Try upping your calories some more and maybe you might beat that bench plateau..

[Vault]

Try upping your calories some more and maybe you might beat that bench plateau..


What he said or consider re-setting your bench back a few weeks and working your way back up to 205. Good luck!

[skitman1080]

im definitely gonna reset starting next monday on my bench, but upping my calories might be a little hard. im in college and i have a meal plan so i only get 3 meals a day, otherwise i have to spend my money on food which isn't cheap. i try to get as much free food as possible and im pretty good at sneaking out some food in to-go boxes and cups, but its hard to get enough...

[Vault]

I'm in college too and I definitely feel you on the money vs. food situation... have you considered sneaking a george foreman grill into your dorm room? No joke this might be a good solution for you and I am also considering it.

[skitman1080]

I'm in college too and I definitely feel you on the money vs. food situation... have you considered sneaking a george foreman grill into your dorm room? No joke this might be a good solution for you and I am also considering it.

well i got a fridge and a microwave so i can always bring back leftovers and such into the room. theres also a stove in the floor's lounge but once again, chicken breast, beef, and fish are kinda expensive...

[skitman1080]

Squats
1x5x145 (1 set of 5 reps with 145 lbs)
1x5x175
1x5x205
1x5x205
**Comments** Last week all the sets had 5lbs less. This workout felt easy and it gave me no problems.

Standing Military Press
1x5x80
1x5x195
1x5x110
1x5x125
1x3x140
**Comments** I went back down to what I did 2 weeks ago. I only hit 140lbs 4 times however. I might have been able to do 5 but i kind of wobbled when the weight was half way up and i decided to stop so i wouldn't injure myself. Next week I will go back down to say 130 lbs? and ill try to work up again.

Deadlifts
1x5x190
1x5x215
1x5x250
1x5x295
1x5x325
**Comments** HA! Im up another 10lbs on my DL's. I love these. No matter how hard they are you always feel like you could do more weight. My original plan was to do 320 but after the 3rd set i decided to shoot for 325 so i adjusted my ramping accordingly. Good stuff :)


Assistance Lifts

Weighted Leg Raises (abdominals)
2x17x25 (thats 3 sets of 12 reps with 25lbs of weight added to my ankles)
**Comments** These are starting to get a little easier. Note the emphasis on easier. It will be a lil bit before i consider going up in weight.

Cable Crunches
2x14x190
**Comments** Last week these were hard. But this week i felt fine. They gave me a good work out. On monday or maybe wednesday of next week i may go up in weight and go back down in reps.



Well i progressed today in DL's but once again stalled on military press. Im going to go down in weight on the military's but im going to continue going up in weight on the DL's. On friday i go to my heavy triples.


***I have my first college lacrosse practice tonight at 6pm so hopefully that will go well. I may have to start adjusting the days i lift soon so that they fit my lacrosse schedule though***

Any feedback would be great guys, thanks

[skitman1080]

Squats
Started with bar (45lbs) as warmup and then ramped up in weight to my working set
1x5x145 (thats 1 set with 5 reps at 140 lbs)
1x5x175
1x5x205
1x5x235
1x3x270
1x8x205
**Comments** Squats are getting harder and harder every day

Bench Press
Started with bar as warmup and then ramped up in weight to my working set
1x5x95
1x5x120
1x5x145
1x5x170
1x3x195
1x8x145
**Comments** I went down 10 lbs today


Barbel Rows
Started with bar as warmup and then ramped up in weight to my working set
1x5x85
1x5x105
1x5x125
1x5x145
1x3x170
1x8x125
**Comments** Up another 5 pounds on these but they are getting harder...

Assitance lifts:

Dips
3x8x65 (3 sets of 8 reps with 65lbs added to my own body weight)
**Comments** Same as last week.

Seated Tricep extensions
2x8x90
**Comments** I was feeling unusually tired so i did 2 sets lol

BB Curls
2x8x110
**Comments** Added another set from last week here


Wide Grip Pull ups
1x10xbodyweight
1x8xbodyweight

Conclusion: Well, after 6 weeks of this I think i might be changing my routine up. Im not doing this because im lazy and dont want to reset on weights or anything though. My reasoning lies in the fact that lacrosse season has just started for me and I think that I really need to focus on improving in this and not in getting BIG and STRONG and looking good. I need to improve my power. Now, power is speed and strength combined. Speed is where i think I might be lacking. So instead of focusing on getting a stronger bench press or a stronger squat (which i still want and always will) I am going to focus on what makes me a better lacrosse player. This means I am going to do what makes me a faster runner, harder hitter, and an overall more dynamic player. I'm going to look into some different routines and I may be starting one that my coach recommended, but I do not know yet. If you guys out there have any information or tips or critiques please let me know. Thanks

[skitman1080]

Well, alright. Since friday i have had time to work up a new lifting routine. It invloves more lifts for specific muscles and does not involve direct leg work 3x a week. Direct leg work (i.e. squats) 3x a week just cannot work for me during lacrosse season. I'll never have time to fully recover.

So heres a little write up of what the routine looks like, but first heres some important info.

*I have lacrosse practice Monday, Wednesday, and Thursday
*Because of this i've changed the days i Lift around.

Friday=Day1
Sunday=Day2
Tuesday=Day3

#sets x #reps x weight being used


Friday Day1 (Legs)
Squats 4x5(ramping weight) 1x5(heavy set) 1x8(equal to 3rd set)
Hang Cleans 5x5(somewhat heavy, ill build up over time)
Barbel Lunges 5x5(somewhat heavy, ill build up over time)
Leg Presses 3x8x(I'll find out soon)
Good Mornings 3x8x(I'll find out soon)
Calf Raises 3x8x(I'll find out soon)


Sunday Day2 (back)
Deadlifts 4x5(ramping weight) 1x5(heavy set) 1x8(equal to 3rd set)
Straight legged DL's 5x5(somewhat heavy, ill build up over time)
Barbel Rows 5x5(somewhat heavy, ill build up over time)
Wide Grip Pull ups 2x8xbodyweight
Bicep Barbel Curls 1x10x110
Cable Crunches 2x12x190
Leg Raises 2x17x25


Tuesday Day3 (chest/shoulders)
Flat BB Bench 4x5(ramping weight) 1x5(heavy set) 1x8(equal to 3rd set)
Incline DB Bench 5x5(somewhat heavy, ill build up over time)
Standing Military Press 5x5(somewhat heavy, ill build up over time)
Upright Rows 3x8x(I'll find out soon)
Seated Tricep Extensions (3x8x90)
Cable Crunches 2x12x190
Leg Raises2x17x25


**Extra Comments**
So, i completely made this program up from scratch but I am going to use some common ground to make it work for me. After each workout i plan to go up 2.5% in weight on the major lift of the day. These lifts would be Squats, Deadlifts, and BB Bench Press. So, say on my first week i do 100lbs on bench for my heavy set. Next week i would aim for 102.5lbs as my heavy set.

For all of the other lifts I will move up in weight when i feel as if I can.

Now, I completely made this program up myself so it may have some flaws or some bad ideas in it. If you guys see anything odd or have any questions, tips, or comments please post em and help me out lol.

[skitman1080]

Today was my "back" day and althought the beginning of each cycle of this program starts on a friday I was just too excited to wait a week so i went out and started on day 2 lol


Deadlifts
1x5x185
1x5x215
1x5x240
1x5x275
1x5x300
1x8x240

Straight Legged DL's
5x5x175

BB Rows
5x5x150

Pull Ups
1x10xbodyweight
1x8xbodyweight

Bicep Barbel Curls
1x8x110

Cable Crunches
3x12x190

Leg Raises
1x20x25

*Conclusion* I may be adjusting the weights over time until i find the right base to build up from.

[skitman1080]

Barbel Bench Press
1x5x95
1x5x120
1x5x145
1x5x170
1x5x195
**Comments**These felt good but 195 was almost pushing it. There was no struggle, its just that I think this was a little more than 80-87% of my 1rep max.

Incline DB Press
5x5x70
**Comments** These weren't hard at all. I kept the speed up and I threw the weight around, they were good.

Standing Military Press
5x5x125
**Comments** These are a total body workout. I tried my hardest on each and everyone and they really got me.

Upright Rows
5x5x115
**Comments** These felt pretty good, but I don't know if they are the best overall power excercise. I think I might try to find something else to sub in.

Seated Tricep Extensions
2x8x90

Cable Crunches
1x18x190
1x14x190

Weighted Leg Raises
2x17x25