blueadept33's 5x5

[blueadept33]

I never had squat until this year, just a lot of isolation work. Never dead-lifted, never did rows, always bent over hammer rows. So I decided to try rippetoes did it for a while but it left me wanting more after 10 weeks of doing it, so I switched over to 5x5 and it gives you a month to work into your max's which is nice and lets me work my form and prepare for what I guess is a volume workout. I enjoy it so far finished two weeks already and will be posting on here now as it gives me more motivation. At 168 tho I was benching and close grip benching, shoulder pressing much more than I am now, dunno if it was b/c I had a trainer that knew how to work me (and never told me how much weight was on the thing, just pushed with all of what I had) but now im a poor college student so gotta learn how to do things myself. My big 3 numbers are weak for my weight, so im working on them, My diet is pretty much I eat as much of I want but clean. all carbs are whole grain or mixed grain, and I eat a copious amount of turkey, chicken and salmon (3 times a week) and try to keep protein from my ON whey to a minimum, currently taking CEE and adam multivitamin and jungle warfare. I know im not that chubby, but I feel chubby, I feel like I shouldn't have to cut b/c I don't have enough muscle mass for my frame, I need to get more muscle/strength so it will melt off like it did before (was benching 315 at the time for 3 sets of 5), its sad how I dropped off since highschool. Anyway, I can only go up from here, cutting out drinking b/c of life changes and working harder in school, probably giving up girls too.

I am using bill starrs 5x5, I'll post my first 2 weeks here already since I already started and some pics later.

Day Exercise Reps Wk 1 Wk 2
Monday Squat 5 127 131
5 159 163
5 191 196
5 223 229
5 255 261
Bench 5 101 104
5 126 130
5 152 156
5 177 181
5 202 207
Row 5 74 76
5 93 95
5 111 114
5 130 133
5 148 152
Assistance:
Triceps
Abs

Wednesday
Squat 5 127 131
5 159 163
5 191 196
5 191 196
Military Press 5 103 106
5 124 127
5 144 148
5 165 169
Deadlift 5 130 134
5 156 160
5 182 187
5 209 214
Assistance:
Biceps
Pull Ups

Friday Squat 5 127 131
5 159 163
5 191 196
5 223 229
3 261 268
8 191 196
Bench 5 101 104
5 126 130
5 152 156
5 177 181
3 207 213
8 152 156
Row 5 74 76
5 93 95
5 111 114
5 130 133
3 152 156
8 111 114
Assistance
Tricep
Abs


for tricpes I just do close grip bench the the same amount I bench, abs I do weighted crunches and then hanging leg lifts. Pull ups I currently do 3 sets of 5, its hard weighing 194 cuz im weak, and biceps I start with a straight bar with 10's on each side and add 5 'bs and keep doing 5 reps till I can't do it anymore, no using the back, all bicep, form is #1 for me.

Once the jungle warfare kicks in I might up my monday weights by rounding up (not a huge increase but an increase) and then just increasing by the differences as seen on here and I will make a not of whwen I decide to do that.

Will have pics up later. I'm done being a week, drunken, bastard.

My body type is 1.75 on bb.com mostly meso but I feel like I'm a meso that carries a lil' extra weight, dunno if thats normal or not, maybe because I use to be shredded what I feel like is a big deal is just mental, but I can pinch about an inch on my love handles right now.

[blueadept33]

had a great workout today, upped everything more than I was suppose to and it seemed easy, seems to be an after effect of going to the arnold expo and eating a ton.

Squat: 145, 180,210,245, 275
Bench: 125,145,175,200, 225x8
Row: 95,115,135,155,175
close grip bench: 135,155,175,195,225

did abs and back extensions too, was a f'n great day, bar felt small in my hands and everything! With this momentum 300 is EASILY doable by the end of the year, I can feel it, time to eat more.

[MISSINGLINK]

Nice journal. Try to keep up with the program and the spreadsheet as close as possible. Give up girls????? Never do that.

[blueadept33]

i got a lot of schoolwork man, by giving up I mean chasing, if its laid out like one of my 6 daily meals, then by all means, I'll get that extra HIT cardio in, y'know? Also 3 years ago I was stronger than I am now (in the chest, I didn't squat then), so I will up faster than the 12.5% that is preset in the spreadsheet, but as I said I will up on monday and wed and fri will be based off of mondays weights, if I do stray wed and fri it will only be to do extra reps on the last set.

[blueadept33]

3-7-07

Squat 145,180,210,210
Military Press 115,140,165x4,175x3
deadlift 140, 175, 200, 230
pull ups 5, 5, 5, 5 (body weight, 194lbs)
BB curl 65,75,85,95 (help at the end of last two reps)

So far was a good day, I took a sample of NO shotgun, caffiene in it went unnoticed, but the pump, I haven't been on any arginine product for a while, muscles were and still are a lot harder, on pull ups today I narrowed my grip, before I went a good bit wider than shoulders and I think thats maybe why my biceps grew while my lats didn't putting both of them 6-7 inches closer on each side I really felt my lat working, its sad that iv'e been doing it the wrong way for years, but oh well. Moving forward...

oh I had sex right before the gym today and the girl told me not to take the NO shotgun b/c it would one day kill me, lol, its more like she will kill me, struggled hard with the last two sets of military press, w/o the sex I think I could have done it, ah well.

[blueadept33]

3-9-07

last night had 11 drinks, god I get drunk so easily when lifting hard I turned down an incredibly attractive girl, but that's ok. when I came home I drank a gallon of water, ate two chicken breasts and tried to down 4 helpings of pasta but only put down 3.

In the gym all was pretty good except with BB rows I get a weird pinch in my left forearm, I don't know if it's because my grip is squeezing a vein or what but it stings like a bitch. I am gonna get wraps sunday before monday hopefully and that will alleviate b/c back is something I want to hit hard.

Without further adieu here are the numbers

Squat: 145,180,210,245, 285x 3, 210x 8
Bench: 125,145,175,200,235x8,200x8
Row: 95,115,135,155,180x3, 135x8
Close grip bench: 135,155,175,195, 235x3, 175x8
Did ab-work on ball, over 4 people in line for weight crunches
not a bad day at all considering I drank, damn friends just came back from vacation and said "we're only going for happy hour FOOD" some bull**** right there, lol

I have been keeping girls and the drink, goddamnit I try really hard but the pressure to imbibe alcohol and make sexy time is so hard to avoid, but it has been getting less...

[blueadept33]

3-12-07

Was really ok tonight, not too excited starting off. I am still using pre-workout samples from the arnold, I took "animal pump" today. A nice member of the forums held a contest in the misc that I won, so I will use up the samples before starting the no-explode/cell mass that he is sending to me. I'll post numbers before I write more.

Squat: 150,185,215,250,285
Bench: 135,155,185,205,245x7
row: 100,120,140,160,170
close grip bench: 146,165,185,205,235

Squats I tried to keep good form, dunno why but I wasn't feeling extremely powerful, I felt good enough to work up to the max weight I did last fri, but didn't feel like pushing it, I could have done a lil' more but didn't want to sacrifice form. By the time I got to bench I felt excited, I really want to get to 300 for 5 reps, and moving up on bench feels great and hitting 7-8 reps on the last one each time keeps me thinking I can push forward and I did
Row, I had problems with forearm pinching as I metioned earlier, using an overhand grip. I know use an underhand grip, besides making my form better, I feel my back being worked harder, although my grip is not strong enough to increase much longer, will need to get some straps, they felt worked and good tho.

Close grip bench, had a bad spotter last set, asked a random guy who couldn't squat while his friends were squatting, bad idea. he holds the bar in the middle and side and when I push up he pulls one side really hard making me feel like I forgot a 45 plate (i actually thought I did) he then says "I'm sorry I didn't know you were doing close grip" and with it still unbalanced drops it and it falls right on me pretty hard, b/c of this I only got like 3.75 reps after that, used a lot of strength trying to balance out his mistake.

OMW to becoming a spartan, oooooo yea.

[blueadept33]

I had made my last 3 workouts just got lazy posting them, I will later. since I increased faster on things I needed to make my own excel document so I didn't feel like posting for a while, will today post the 4 workouts after I lift today.