Reg Park 5x5

[mirroroferised]

Sounds like a good trip Ray. Nice job on those squats, strong bench press, deads and hundreds of dips this morning That session had it all. Nice one!

[pastorgbc]

Tuesday, April 12th

A good night's sleep led to some good energy this morning. I felt like I nailed a nice higher-volume workout.

The workout
1a. Incline DBs, palms facing - 1x15, 60; 1x12, 70; 2x12, 80
1b. Suppinated lat pull downs - 4x12, 150
1c. Hanging leg raises - 3x20
1d. Kettlebell swings - 3x15

2a. DB shrugs - 3x12, 90
2b. DB Curls/hammer curls - 3 sets, 40 pounds. I did these by doing unilateral sets of DB curls for 8, then alternating hammer curls for sets of 5.

3a. Hammer strength shoulder press - 3x12, plate and quarter
3b. Seated calf - 3x12, two plates
3c. Leg extensions - 3x12, 100
3d. Leg curls - 3x12, 80

Ray

[pastorgbc]

Sounds like a good trip Ray. Nice job on those squats, strong bench press, deads and hundreds of dips this morning That session had it all. Nice one!

It was a great trip. The workout felt good. I am hoping I can keep progressing with the weights, but I am starting to bump up against some limits at 5 reps. We'll see what happens.

Ray

[pastorgbc]

Sounds like a great trip. Excellent workout with the 305x5 squats and 260x5 benching. Huge volume on the dips and chins, solid work Ray!

It was a good trip. I got to see most of the family and get in some much needed dancing. I hope I can keep progressing with the weights. 5 reps with this stuff is starting to get a little heavy for this old man.

Ray

[fittofattofit]

Monday, April 11th

I survived the four day trip to Pittsburgh. It was a great trip. I got to see the family and attended my nieces wedding on Saturday. I ate quite a bit, but I did get a workout in on Saturday. My brother in law has quite the power rack in his basement. I did a compact workout just to play with things, but I did get some heavy CGBPs in.

Back to the gym and work today.

The workout:

1a. Squats - 1x5, 215; 1x5, 235; 1x5, 275; 1x5, 295; 1x5, 305
1b. Dips - 5x20
1c. Chins - 8x12

2a. Flat BB Bench - 1x5, 200; 1x5, 220; 3x5, 260
2b. Trap bar deads - 1x5, 225; 1x5, 245; 3x5, 275
2c. Trap bar rows - 1x5, 135; 1x5, 185; 3x5, 205

3a. Seated cable rows - 1x5, 180; 1x5, 195; 3x5, 210
3b. Lateral raises - 1x5, 25; 4x5, 30
3c. Seated calves - 5x5, three plates

Ray

It's cool that the bro-in-law has a power rack at home ... sounds like a good excuse to visit more often Did you get to train together? Great session with the heavy squat and bench sets and those were some serious dip sets @ 20 reps each!

Good hypertrophy type session today Ray: all those 12+ rep sets would have had the shoulders and calves blowing up

[pastorgbc]

It's cool that the bro-in-law has a power rack at home ... sounds like a good excuse to visit more often Did you get to train together? Great session with the heavy squat and bench sets and those were some serious dip sets @ 20 reps each!

Good hypertrophy type session today Ray: all those 12+ rep sets would have had the shoulders and calves blowing up

I wish we could have worked out together. My brother-in-law is a great guy and he treats my sister like a queen. He is very overweight, however, and in poor shape. I tried to encourage him as much as possible as I hope he commits to better health. We really want him around for a long time.

Ray

[pastorgbc]

Wednesday, April 12th

I watched "Better Call Saul" a little later than I should have last night (from DVR). It got me a little riled up, so I was awake past my bedtime. Still, I woke up anxious and ready to go. I added just a smidge more of my pre-workout to make me alert and to give me mind-blowing pumps.

The workout

1a. Trap bar deads - 1x5, 285; 1x5, 305; 2x5, 345; 1x5, 355
1b. Dips, bodyweight - 5x21
1c. Chins, bodyweight - 6x12

2a. Military Press - 1x5, 130; 1x5, 140; 3x5, 155
2b. Hammer seated row - 1x5, 315; 1x5, 335; 3x5, 365
2c. Front squats - 1x5, 135; 1x5, 155; 3x5, 185

3a. Standing calfs - 6 sets, varying weights and reps
3b. Reverse pec dec - 5x12, 110

Ray

[raynerd]

Awesome morning session for lack of sleep! Big dip and chin volume again, strong pressing and great front squat volume! Really like the program Ray!

[pastorgbc]

Friday, April 15th

A total day off yesterday, back to it today. I was fueled by some haluski which I had for dinner last night (along with brownies and ice cream).

The workout
1a. Squats - 1x5, 225; 1x5, 245; 3x5, 285
1b. Dips - 5x21
1c. Chins - 6x12

2a. CGBP - 1x5, 185; 1x5, 205; 3x5, 235
2b. One armed dead stop DB rows - 5x5, 130
2c. Straddle squats - 3x5, 135. This is the first time I ever did these. It felt very awkward. I am not sure I will do these again.

3a. Weighted dips - 3x5, 70
3b. Hammer curls - 3x5, 60
3c. Overhead plate raise - 3x12, 45
3d. Standing calf raise, 5 sets, various weights and reps

Ray

[raynerd]

Awesome work Ray! Huge squats and CGBP! How do you run this program, bit confused with the 1a,b,c...2... Etc. Are you supersetting the "a's" and "b's" together?
Huge volume!

[pastorgbc]

Awesome work Ray! Huge squats and CGBP! How do you run this program, bit confused with the 1a,b,c...2... Etc. Are you supersetting the "a's" and "b's" together?
Huge volume!

Not so much supersets as alternating sets.

Actually, the first wave (squats, dips, chins) I do in superset fashion; I do the movements with little to no rest between them.

The second wave (CBP, rows, and the straddle squats) I do with about 30 seconds to a minute between.

The third wave is more or less a superset, but I will rest as necessary.

Ray

[raynerd]

Not so much supersets as alternating sets.

Actually, the first wave (squats, dips, chins) I do in superset fashion; I do the movements with little to no rest between them.

The second wave (CBP, rows, and the straddle squats) I do with about 30 seconds to a minute between.

The third wave is more or less a superset, but I will rest as necessary.

Ray

Ah gotcha, that makes for an efficient and very intense workout! Even more impressive

[pastorgbc]

Ah gotcha, that makes for an efficient and very intense workout! Even more impressive

The "Reg Park" template calls for the 5x5 in a linear fashion, with 3-5 minutes between sets. I don't have the time for that, so I bundle things as I do. By alternating upper and lower, or antagonistics, I am able to remain fresh for each set.

Ray

[Plateauplower]

The "Reg Park" template calls for the 5x5 in a linear fashion, with 3-5 minutes between sets. I don't have the time for that, so I bundle things as I do. By alternating upper and lower, or antagonistics, I am able to remain fresh for each set.

Ray

I like training that way too. It might not be the most ideal for max effort strength, but it doesn't seem to reduce my numbers by much as long as my pairings are things that don't effect the other lift(s). It sure does add a little conditioning component though. It always surprises me when I go from a split to full-body sessions with super sets, how fatiguing it is at first. Some things I actually do better on, I can row more effectively when pairing up with bench etc.

[pastorgbc]

I like training that way too. It might not be the most ideal for max effort strength, but it doesn't seem to reduce my numbers by much as long as my pairings are things that don't effect the other lift(s). It sure does add a little conditioning component though. It always surprises me when I go from a split to full-body sessions with super sets, how fatiguing it is at first. Some things I actually do better on, I can row more effectively when pairing up with bench etc.

There is a conditioning component, and I enjoy that. I believe the longer you stay with it and get to know yourself, the less likely you are to suffer strength drop-offs from exercise to exercise.

Ray

[fittofattofit]

[QUOTE=pastorgbc;1435743121]I wish we could have worked out together. My brother-in-law is a great guy and he treats my sister like a queen. He is very overweight, however, and in poor shape. I tried to encourage him as much as possible as I hope he commits to better health. We really want him around for a long time. [quote]
I've got two brothers ... the one a year younger than me is overweight, has high blood pressure, drinks too much and never exercises. The one who is two years younger than me has always been athletic and spends two hours doing yoga 5 days a week. We're scared what will happen to no. 2

Maybe you should offer to baby sit the home gym if it's not getting used

Not so much supersets as alternating sets.

Actually, the first wave (squats, dips, chins) I do in superset fashion; I do the movements with little to no rest between them.

The second wave (CBP, rows, and the straddle squats) I do with about 30 seconds to a minute between.

The third wave is more or less a superset, but I will rest as necessary.

Ray

Yore shifting great weights with the trap bars, MPs and HS rows, and really strong again with the squats, dips, chins and DB rows. With the volumes you get through, keeping the breaks between sets to less than a minute is awesome. You've got great recovery so you're whole workout must be like an HIIT session

[mirroroferised]

Looking great in here Ray.

[pastorgbc]

Monday, April 17th

It is Marathon Monday up here. They use the parking lots at the company I work for (EMC) as a staging area/bus area to shuttle the runners to the starting line. It is bedlam, so I will be working from home today. I went to the gym about a half an hour later than normal. That way I did not bump into the two "lifters" who start their workout by doing some kind of stretches and leaning on the the dip station. I have to always ask them if I can get my sets in. I do not think they know what the station is for. They weren't there today, they already moved on from dancing around the maypole to whatever else they do.

The workout
1a. Trap bar deads - 1x5, 285; 1x5, 315; 1x5, 355; 1x3, 365, 1x3, 375.
1b. Dips - 5x22
1c. Chins - 6x12

2a. Flat BB Bench - 1x5, 205; 1x5, 225; 3x5, 265
2b. Trap bar rows - 1x5, 185; 1x5, 195; 3x5, 205
2c. Hack squats - 1x5, 185; 1x5, 205; 3x5, 225

3a. Hammer shoulder press - 1x5, 225; 1x5, 245; 1x5, 275
3b. Hammer seated row - 5x5, 275, overhand grip
3c. Seated calfs - 5x12, three plates

Ray

[mirroroferised]

That was a solid looking session today. That bench volume is fantastic and deads of course. Trying to picture trap bar rows? I'm assuming that's standing inside the bar?

[pastorgbc]

That was a solid looking session today. That bench volume is fantastic and deads of course. Trying to picture trap bar rows? I'm assuming that's standing inside the bar?

Yeah, I stand inside the bar and stagger my feet, alternating which one is in front set-to-set. I then bend over and perform each rep from a dead stop. I figure since I already am using the trap bar, may as well stay with it.

Ray

[pastorgbc]

Wednesday, April 20th

I had to attend a product launch via the net yesterday, so I missed my workout.

Back at it today, though.


The workout :

1a. Squats - 1x5, 225; 1x5, 245; 3x5, 285
1b. Dips - 5x22
1c. Chins - 6x12

2a. Military press - 1x5, 135; 1x5, 145; 3x5, 160
2b. Seated Hammer Rows - 1x5, 3 plates; 1x5, 3 plates and a quarter; 3x5, 4 plates

3a. CGBP - 1x5, 185; 1x5, 205; 3x5, 235
3b. Lying leg curls - 5x5, the stack
3c. Standing calfs - 5 sets, various reps and weights

Ray

[pastorgbc]

So, following the workout I was having my breakfast and I broke a tooth on a piece of broccoli. The broken piece did not come out, but just dangled there. I had to see the dentist and have the fragment removed. The good news is he can save the tooth. The bad news is that I am back in the chair again today to get a build up and have my gum and bone "scalloped". It sounds painful.

I got my stimulation workout in today. I want to work out both tomorrow and Saturday, so I think I will break my workout into upper and lower for the next two days.

The workout

1a. Incline DBs, palms facing - 1x12, 70; 2x12, 80
1b. Suppinated pulldowns - 3x12, 150
1c. Back hypers - 3x12

2a. Raised heel db squats, 3x12, 60
2b. Full ROM plate raise - 3x12, 45
2c. KB swing - 3x12, big green one

3a. Stiff armed pulldowns - 3x12, 70
3b. Standing calfs - 3x12, 160
3c. BB curl - 3x12, 75

Ray

[mirroroferised]

That sounds brutal Ray, sorry to hear.

[fittofattofit]

Firstly .... who has broccoli for breakfast?
Secondly .... how do you break your tooth on broccoli?
Thirsty .... scalloping sounds painful!

Bad luck about that Ray. The good thing is it didn't stop you getting in a good volume session at the gym

[raynerd]

Yikes sorry about the tooth Ray, looks like a couple great sessions under the belt anyway!

[pastorgbc]

Firstly .... who has broccoli for breakfast?
Secondly .... how do you break your tooth on broccoli?
Thirsty .... scalloping sounds painful!

Bad luck about that Ray. The good thing is it didn't stop you getting in a good volume session at the gym

1. Broccoli and egg whites. Its my go to.
2. The tooth has been cracked for some time, just waiting to give way. I probably could have been eating blueberries and it let go.
3. I believe scalloping is what they do to deposed kings in "Games of Thrones". If so, it looks painful.

Ray

[pastorgbc]

Yikes sorry about the tooth Ray, looks like a couple great sessions under the belt anyway!

Thanks. I got to find out what movements I can do to strengthen the enamel.

[pastorgbc]

That sounds brutal Ray, sorry to hear.

Nothing worse than dental work. Except more dental work that involves scalloping.

Ray

[pastorgbc]

Friday, April 22nd

Bone and gum scalloped; temp crown in place: Dentist 350, Wallet 0.

I wanted to hit things heavy both today and tomorrow, so I broke things up into upper and lower body workouts. I did not decide what I was going to do until I got to the gym. I went with upper body today, and I loved the way things turned out.

I just want to add that I started taking 1000 mgs of turmeric and 200 mgs of gynestemma (sic) on Monday, both pre-workout. I do like the way I have been feeling.

The workout
1a. Flat DB Bench - 1x8, 80; 1x5, 90; 1x5, 100; 2x5, 110. I was really happy with this. I had not tried 110s in a long while; I owned them. If our DBs went in 5s, I would have done 115.
1b. Seated cable row - 1x5, 180; 1x5, 195; 3x5, 225

2a. Yates row - 5x5, 205
2b. Hammer shoulder press - 1x5, 225; 1x5, 245; 3x5, 275

3a. Lat pull down - 1x5, 180; 1x5, 195; 1x5, 210
3b. Hammer curls - 3x5, 50
3c. Dips, bw - 3x22

I was done.

Ray

[mirroroferised]

Huge day then Ray, congrats!