Willaman's Reg Park 5x5 Log

[Willaman]

Introduction

I'm 5'5 and 130 pounds. My lifts are somewhat weak and my goals are to gain muscle as well as strength. I'm doing Reg Park's beginner 5x5 routine which is similar to SS and is perfect for beginner teens. Arnold supposedly used the workout as a teen.

Goals -
Gain 1-2 pounds a week
180-200 max bench
200+ max squat and dead lift
Have a body that errbody wants

Here's the workout-

The Reg Park Beginner Routine

Here is a workout that he and Arnold used with great success (provided by Kaya Park, Reg’s grandson)

Workout A

Back Squats 5×5
Chin-Ups or Pull-Ups 5×5 - Will most likely be doing pull ups
Dips or Bench Press 5×5 - Will be doing bench press
Wrist Work (Grip Work) 2×10 - I'll be doing hammercurls and wrist curls
Calves 2×15-20 - Will be doing standing calf raises

Workout B

Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20

Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, etc

[Willaman]

Workout A

Back Squats 5×5 - 85 lbs
Chin-Ups or Pull-Ups 5×5 - Pull ups 5x5 no failure
Dips or Bench Press 5×5 - Bench press 75 lbs no failure
Wrist Work (Grip Work) 2×10 - Hammer curls 20 lbs no failure
Calves 2×15-20 - Seated calf raises 35 lbs no failure

[Willaman]

Front Squats 5×5 - 55 lbs no failure
Rows 5×5 - 45 lbs no failure
Standing Press 5×5 - 45 lbs no failure
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”) - 95 lbs no failure
Wrist Work 2×10 - Wrist curls 30 lbs no failure
Calves 2×15-20 - seated calve raises 25 lbs no failure

[Willaman]

Workout A

Back Squats 5×5 - 90 lbs
Chin-Ups or Pull-Ups 5×5 - Chin ups 5x5 no failure
Dips or Bench Press 5×5 - Bench press 80 lbs no failure
Wrist Work (Grip Work) 2×10 - Hammer curls 20 lbs no failure
Calves 2×15-20 - Le press calf raises 90 lbs no failure

[Willaman]

Back Squats 5x5 - 85 lbs
Rows 5×5 - 50 lbs no failure
Standing Press 5×5 - 50 lbs no failure
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”) - 100 lbs no failure
Wrist Work 2×10 - Hammer Curls 20 lbs no failure
Calves 2×15-20 - Leg Press Calve raises 120 lbs no failure

[Willaman]

Back Squats 5×5 - 95 lbs
Chin-Ups or Pull-Ups 5×5 - Pull Ups 5x5 no failure
Dips or Bench Press 5×5 - Bench press 85 lbs no failure
Wrist Work (Grip Work) 2×10 - Reverse Wrist curls 35 lbs no failure
Calves 2×15-20 - Le press calf raises 90 lbs no failure

[Willaman]

Back Squats 5x5 - 100 lbs
Rows 5×5 - 55 lbs no failure
Standing Press 5×5 - 55 lbs no failure
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”) - 105 lbs no failure
Wrist Work 2×10 - Barbell wrist curls 40 lbs no failure
Calves 2×15-20 - Leg Press Calve raises 90 lbs no failure


For now on it's going to be 45 degree leg press calf raises for calves and barbell wrist curls or hammer curls for wrist work and back squats 3 times a week instead of two.

[Willaman]

Back Squats 5×5 - 105
Chin-Ups or Pull-Ups 5×5 - Chin ups 5x5 no failure
Dips or Bench Press 5×5 - Bench press 95 lbs no failure (10 pound increase)
Wrist Work (Grip Work) 2×10 - Hammer Curls 20lbs no failure
Calves 2×15-20 - Leg press calf raises 90 lbs no failure

[Willaman]

Back Squats 5x5 - 110 lbs
Rows 5×5 - 60 lbs no failure
Standing Press 5×5 - 60 lbs no failure
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”) - 110 lbs no failure
Wrist Work 2×10 - Barbell wrist curls 40 lbs no failure
Calves 2×15-20 - Sitting calf raises raises 45 lbs no failure

[Willaman]

Back Squats 5×5 - 115
Chin-Ups or Pull-Ups 5×5 - Pull-ups 5x5 no failure
Dips or Bench Press 5×5 - Bench press 100 lbs no failure
Wrist Work (Grip Work) 2×10 - Wrist Curls 45 lbs no failure
Calves 2×15-20 - Leg press calf raises 90 lbs no failure

[Loidao]

In. You know 2/5 are warm up sets and 3/5 are working right? (Just checking)
What are your maxes btw?

[Willaman]

In. You know 2/5 are warm up sets and 3/5 are working right? (Just checking)
What are your maxes btw?

Yeah I know, I should probably post my warm-ups too.
My maxes are low.

Bench - 170
Squat - Haven't maxed in a while so probably 200+
Deadlift - 200+

I'll probably max sometime next week.

[Loidao]

Yeah I know, I should probably post my warm-ups too.
My maxes are low.

Bench - 170
Squat - Haven't maxed in a while so probably 200+
Deadlift - 200+

I'll probably max sometime next week.

Nah, I don't really find logging warmups necessary but you can if you want. And why are you lifting so much lower than your maxes?

[Willaman]

Back Squats 5x5 - 125 lbs
Rows 5×5 - 65 lbs no failure
Standing Press 5×5 - 65 lbs no failure
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”) - 115 lbs no failure

Didn't do calf/forearm isolation, just wasn't feeling it. Had some family problems and I was stressed out.

Nah, I don't really find logging warmups necessary but you can if you want. And why are you lifting so much lower than your maxes?

Because I once did SS and I started to high and plateaued really early and that's when I stopped doing it. I think if I start lower I'll get better results.

[Willaman]

I'm going to start logging my food for each day.



I'll post my food for today later tonight.

[Willaman]

Back Squats 5×5 - 130 no failure
Chin-Ups or Pull-Ups 5×5 - Pull-ups 5x5 no failure
Dips or Bench Press 5×5 - Bench press 105 lbs no failure
Barbell Curls - 40lbs first set and 50lbs second set
Calves 2×15-20 - Leg press calf raises 110lbs no failure


I'll post my food log tonight for tomorrow and today.

[jrai100]

good log...I am using the same thing as you but im doing reg parks routine where you bench,squat,and deadlift 3 times a week...I thought it would be impossible to add 15 pounds to my bench each week but it has working for the last 2 months...added 120 pounds to my bench in 2 months(now benching 2 plates)....mainly because I was doing gomad and eating over 6000 cals a day.........anyway man....good luck on your goals

[Willaman]

Back from 3 week vacation. Stopped doing GOMAD but now I'm back on it, feelsgood.jpeg

Back Squats 5x5 - 135 lbs
Rows 5×5 - 75 lbs no failure
Standing Press 5×5 - 65 lbs no failure
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”) - 145 lbs no failure

mybodyisready for thursday.





Also, when i was at doing squats today i saw some guy next to me doing 5x5 cleans with good form so I knew he knew what he was doing. I was looking at him mirin weight and then I proceed to do my OHP when he approached me and told me I was one of the only guys at the gym that he's seen that knows what hes doing. We started talking and I found out that he did Stronglifts.

coolstory

[Willaman]

Back Squats 5×5 - 140 no failure
Chin-Ups or Pull-Ups 5×5 - Pull-ups 5x5 no failure
Dips or Bench Press 5×5 - Bench press 110 lbs no failure



easy, can't wait for 135 on bench

[Willaman]

Back Squats 5x5 - 145 lbs
Rows 5×5 - 80 lbs no failure
Standing Press 5×5 - 70 lbs no failure
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”) - 150 lbs no failure














pic of the day

[Willaman]

Weighing 145 at 5'5.


Back Squats 5×5 - 150 no failure
Chin-Ups or Pull-Ups 5×5 - chin-ups 5x5 no failure
Dips or Bench Press 5×5 - Bench press 115 lbs no failure

[CanadianAthlete]

Weighing 145 at 5'5.


Back Squats 5×5 - 150 no failure
Chin-Ups or Pull-Ups 5×5 - chin-ups 5x5 no failure
Dips or Bench Press 5×5 - Bench press 115 lbs no failure

Did you Clean Bulk 15 Lbs?

[Willaman]

gallon of milk a day with dirty bulk. diet of macaroni, beef, spaghetti, soda sometimes, hamburgers things like that. gomad has helped me out ALOT but there is considerable fat gains.

[Willaman]

Back Squats 5x5 - 155 lbs
Rows 5×5 - 85 lbs no failure
Standing Press 5×5 - 75 lbs no failure
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”) - 155 lbs no failure

Pic of the day -

[Willaman]

Going to start logging food again. Lost track when I went on vacation

Todays log

[Willaman]

Back Squats 5×5 - 160 no failure
Chin-Ups or Pull-Ups 5×5 - chin-ups 5x5 no failure
Dips or Bench Press 5×5 - Bench press 120 lbs no failure

next week I'm going to start to do chin-ups with a 10lb plate.

[Willaman]

cant wait for 2 plate squat!

[Willaman]

Back Squats 5x5 - 165 lbs no failure
Rows 5×5 - 95 lbs no failure - 10 lb increase, was easy.
Standing Press 5×5 - 80 lbs - last two sets i only got up to 4 reps. I will stay on this next week but the reason why i failed was because two nights ago i got realllllly drunk and now I'm dehydrated. I'll be able to get it next time no problem.
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”) - 160 lbs no failure

[img]http://www.********gallery.com/resized/JBGv1wxjzpd2b.jpg[/img]

[Willaman]

Back Squats 5×5 - 170 no failure
Chin-Ups or Pull-Ups 5×5 - chin-ups 5x5 no failure
Dips or Bench Press 5×5 - Bench press 125 lbs no failure

[Willaman]

Back Squats 5x5 - 175 lbs no failure
Rows 5×5 - 100 lbs no failure
Standing Press 5×5 - 80 lbs
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”) - 175 lbs no failure - i didn't even mean to advance 15lbs. it was kind of difficult but i still got it