EasyStreets 5x5 For Strength

[Jtbny]

Looking forward to the results! Personally while on my diet I have had strength lose. It could be that I do a sort of intermittent fasting type of diet but maybe the macro timing will help you. It really bothered me at first but now I go by the philosophy that I would rather look like I can bench 400lbs rather than bench 400 and not look good. In a perfect world I could bench 400 and look good but I guess that will come with time

[EasyStreets]

Looking forward to the results! Personally while on my diet I have had strength lose. It could be that I do a sort of intermittent fasting type of diet but maybe the macro timing will help you. It really bothered me at first but now I go by the philosophy that I would rather look like I can bench 400lbs rather than bench 400 and not look good. In a perfect world I could bench 400 and look good but I guess that will come with time

Im with ya. Im always changing my mindset and thats what kills my training most times. One month Im all about the poundage on the bar...the next Im all about it on the scale. Thats why Im going to try to keep as middle ground as I can where Im only loosing the 1lb a week or so while still trying to maintain my strength gains. I do think its possible if you keep your rep ranges low and sets to a minimum. Also keeping your workouts short and intense while loading meals in the am to fuel those workouts. I hope it works out. I know Ive been gaining muscle mass on my current program but my fat gain is up as well.

[EasyStreets]

So a tough start to a long week....started on Monday morning at midnight when I was mandated for an overnight shift. I hate those and my sleep schedule hasnt been the same since. I did get in chest yesterday as to not mess up my partners schedule but Im still looking to get legs in this week sometime. Today is normally an off day but I had planned on getting legs today. That didnt work out because I had forgotten I had a 16 hour shift again today. Tomorrow is shoulders but I think Im going to just do press and squats. Were maxing out next week so I dont want to wait much longer to get legs done.

Tuesday 5/23
Chest & Triceps

Flat bench Press
370x3
355x5
360x4

WAY too big of a jump attempt. Felt extremely good and wanted to go as heavy as possible with max lifts coming up. Only got 3 @ 370. I do feel somewhat comfy attempting 400lbs next week though. Ive never maxed more than 330lbs. Fingers crossed.

Incline Barbell
255x10
275x7
285x5

PecDec
100x8
100x7

Floor Press
315x6
315x5

Standing Overhead Cable Press
110x10
120x8

Unweighted Dips
15=failure

Wanted to get arms done as I progressed through the week so I could get a full 2 day rest this weekend before max out week. Ill be doing biceps with shoulders or back this week depending how I feel. My diet has been garbage because Ive been living at work....hope to get better the rest of the week. Im ashamed to say that Ive gained more weight.

[EasyStreets]

So yesterday was legs, shoulders and biceps. Trying to cram 2 days into one. Im pretty sore today so it must have been a good workout. Here it is....

Squats
505x5
505x5

Straight Legged Deads
295x8
295x8

Standing Overhead Press
205x6
205x5
205x4

Straight Bar Curls
135x6
135x6
135x6

Dumbell Spider Curls
50x7
50x6

Chins
8
7

I know it doesnt look like much but it was a pretty hardcore day in the gym. I took today off from the gym but tomorrow I will be hitting back. Im on another 16 hour shift today...I hope I have the steam tomorrow.

[EasyStreets]

So max week in full swing....yesterday I maxed squat and today was bench. Yesterday I had no spot so I went easy....today I had a spotter and I was pleasantly suPrised.

Squat
575x1
595x1
600x1

Bench
390x1
405x1
425x0

So I was lifting in the 400s for the first time in my life today....the first 2 lifts went up so easy that my partner easily coaxed me to attempt 425. Admittedly, i almost did lock it out but we where only allowed 3 lifts so I'm kicking myself right now.

The only vid I got was the failure so I won't be posting that.

[Jtbny]

Strong as hell bro!

[EasyStreets]

Back to work today. Started the week on the bench and it went well. Good news today...had an appointment with the undersheriff about getting funding to upgrade our gym. Looks like they are willing to pony up about $5k for upgrades. Ill get picks when we get the equipment in.

Flat Bench

365x4
365x5
365x4

Inclined Dumbells

200x12
200x12

Declined Dumbell Flyes

200x4
200x4

Good day overall. Working a double tomorrow so cardio only. Back at it on Wednesday for legs.

[EasyStreets]

Hit legs today before my 12 hour workday. It was a bit of a lackluster gym day today but I guess everyone has those here and there. Hopefully it isnt a trend.

Squats
505x5
505x5
505x5

Straight Legged Deads
295x8
295x8

Also hit some triceps

Cable pushdowns
250x6
250x6
250x6

BTN Press
100x6
100x6

I feel pretty good but I just didnt have the concentration in the gym today. I think work is finally starting to get the best of me.

[EasyStreets]

Definately feeling the results from a calorie deficit at this point. My shoulder workout sure did suffer but heres how it shook....

Press
185x6
185x5
185x5

Oly Bar Shrugs
225x10
225x10

Straight Bar Curls
135x6
135x5
135x5

Seated Dumbell Hammers
60x6
60x5

Another 16 hour shift tomorrow so I doubt Ill hit back in the am....we'll see how I feel.

[EasyStreets]

Chest & Triceps today. Switched some stuff up today and pressed on the Smith Machine. Pretty good workout...went like this...

Smith Flat Bench
365x6
385x4
385x4

Inclined Smith
275x6
295x5
295x5

Flat Cable Flyes
140x10

Cable Press Downs
225x6
225x6
225x5

BTN Press
100x7

Tricep Dips
15 (no weight)

Did the Smith today for a bit of a change of pace. Actually not a bad workout. Alot can be said about range in motion but the fact that I was lifting 20lbs more weight this week is right up my alley. Well be back to standard barbell bench next week though. Squeezed in the triceps too for an all around great workout.

Tomorrow is Legs. I hope to get 4 reps at 525 for 3 sets and video of my last set.

[Jtbny]

Hows the diet coming along?

[EasyStreets]

Hows the diet coming along?

Well...Im just settling into a routine for my diet so Ill be updating on that in a week or two. I feel much better about it and Im tracking. Still havent bought my scale yet but Im being as accurate as possible and keeping my calories at or around 2750 for now. Ill be updating when I weigh myself and I have at least 2 solid weeks in the program. I look pretty good and feel pretty good atm but the last time I weighed in I was just over 250. I would like to see 240 by mid august.

Ill definately update though.

[EasyStreets]

So yesterday I hit da legs. It was a real good day. Did barbell squats for 3 sets followed by 2 sets of heavy straight legged deads. Through in some ab work for good measure.

Barbell Squats
455x6
505x5
520x4

Straight Legged Deads
295x8
295x8

Declined weighted Crunches (45lb)
45
30
30

I did get video but Im at work for 16hrs today and wont get it up til tomorrow. It was an excellent day in the gym and Ill be back to the press tomorrow afternoon.

[EasyStreets]

Shoulders today.

Standing Barbell Press
185x6
190x5
195x4

Side Raises
60x8
70x6

Barbell Curls
130x6
130x6
130x5

Seated Hammers
60x8
70x6

[EasyStreets]

Yesterday I had a wedding to attend so it was an abbreviated back day and today I hit chest to compensate for the 16 hour day Ill be working tomorrow. Heres how they went down...

Saturday-Back

OLY Bar Deads
455x6
505x5

Close Grip Cable Pulldowns
Stackx8
Stackx8

Wide Grip
Stackx6
Stackx6

Bent Barbell Row
225x10
235x8

Sunday-Chest
375x5
375x5
380x4

Inclined Smith Press
315x5
315x4

Cable Crossovers
140x10
140x10

Cable Pressdowns
235x6
235x6
235x5

BTN Press
100x7
Dips (bodyweight)
7

[EasyStreets]

Back Day!

Got in some more trap bar deads this week to get a little leg activation in.


Trap Bar Deads
505x7
555x5
555x5

Close Grip Pulldowns
Stackx8
Stackx8

Wide Grip Pulldowns
Stackx7
Stackx7

Croc Rows
140x8
140x7

Pretty good day overall. Cant load any more than 550 with the current plates we have in our gym so that was maxed out. Cant wait until we can get some more 45s. Ill be back on Monday for chest.

Speaking of chest...My wife made the comment this weekend while out at the lake that I needed to lay off the bench press for a while because my chest was getting out of hand. Of course I thought she was joking at first but when pressed she made it clear that it wasnt a joke. She actually thinks that my chest is getting too big. She says she doesnt mind the boulder shoulders but wants me to "lay off" the bench. So new motivation for me to totally annihalate chest this coming week. Chest expanding program here I come .

[EasyStreets]

OK....Ive finally come to some difficult decisions about my training and diet. My lifts have been going through the roof but so has my weight. Its time to crack down! Ive done my shopping and figured my macs after a couple of weeks of toying with the numbers. My calorie intake will not exceed 2600 calories per day. It will consist of red meat, chicken breast, eggs, oatmeal, greens like broccoli, green beans etc. pre and post workout will consist of protein shakes with a carb replacement. Basically as clean as I can keep it. Supplements will be limited to a BCAA, Multi and Creatine.

My goal weight will be 240lbs and I will re-evaluate this once Ive hit these numbers. I will also be logging my macros here on BB.com in my journal along with my weight loss. Hopefully my lifts continue to rise but I can definately see them suffering.

[EasyStreets]

Chest & Triceps

Flat Bench
375x6
380x4
385x4

Inclined Bench
245x6
265x5

Close Grip Bench
315x6
315x6

BTN Press
100x6

Dipsx15

[EasyStreets]

Well....way behind on my logs so Im not going to bother catching them up. Today I did back and tomorrow I will be doing chest as a bit of a change of pace. I will be attempting to do a quick max on bench tomorrow as well. Ill try to get a vid. As for todays back workout...earlier this week I had a slight nerve problem in my lower back that was hindering my leg workouts so I decided to eliminate deads this week to give it a break. This is how it shook...

Wide Grip Pulldowns
Stack x 10
Stack x 10

Narrow Grips
Stack x 10
Stack x 10

Seated Rows
275x10
275x10

Shrug&Upright Row Combo
125x20
125x20

Zottman Curls
45x8
50x6

Inclined Hammer 21s
35 x 21

Chins x 7

My diet has been good so far...I wont weigh in until Monday. Ill update then.

[Jtbny]

Well....way behind on my logs so Im not going to bother catching them up. Today I did back and tomorrow I will be doing chest as a bit of a change of pace. I will be attempting to do a quick max on bench tomorrow as well. Ill try to get a vid. As for todays back workout...earlier this week I had a slight nerve problem in my lower back that was hindering my leg workouts so I decided to eliminate deads this week to give it a break. This is how it shook...

Wide Grip Pulldowns
Stack x 10
Stack x 10

Narrow Grips
Stack x 10
Stack x 10

Seated Rows
275x10
275x10

Shrug&Upright Row Combo
125x20
125x20

Zottman Curls
45x8
50x6

Inclined Hammer 21s
35 x 21

Chins x 7

My diet has been good so far...I wont weigh in until Monday. Ill update then.

Was wondering how you have been doing!

[DubfromGA]

DAMNITMAN!!!!!



You have an impressive year going. Freaking crazy strong and a huge cut last year.


Amazing progress and scary results. You are putting some highly inspiring work.



Damn, just damn. Look at the page one stats and compare them to current.


Much respect.

[EasyStreets]

DAMNITMAN!!!!!
You have an impressive year going. Freaking crazy strong and a huge cut last year.
Amazing progress and scary results. You are putting some highly inspiring work.
Damn, just damn. Look at the page one stats and compare them to current.
Much respect.

Hey thanks alot for the support man. Today my lifting partner and I decided to take another look at our bench press max. I just missed 420 last time around so I went for it again. My partner has made huge gains as well...he hit 265lbs on bench today weighing in at just over 200lbs. I had my best day as well but didnt video log it.....but no worries. I will have one up next time at 440-450lbs. In fact I just realized that I dont have any vid up with bench press yet! I have to get that done.

Here are the lifts for today.....
Attempt 1: 410x1
Attempt 2: 425x1
Attempt 3: 445x0 a bit too ambitious

I was so tickled to get 425 that I just figured the last attempt was a freebie. Tried 445 and missed it completely. That weight felt really heavy tbh....but I will be adding in some board and floor press work in the next few months to increase my lockout.

Loving life right now.

Finished the day with some Inclined dumbells and flyes but nothing too stressful. Ill be back to legs on monday with a weigh in.

[EasyStreets]

Ok...been almost a week since my last post. Got to get back on track here. My diet is going good so far. I lost 6 pounds in the past 2 weeks. My current weight is now 251. My goal is 240 lbs. The only downfall is that my lifts have suffered greatly!

Started the week off on Monday with legs. 505 on box squats for all 3 sets but only 4 reps. Felt very heavy.

Then on Tuesday we did Chest and triceps. My bench took a nose dive. Did 2 sets 385 x 3?! and 365 x 4! Yuck!
I do feel well outside the gym....just no power under the bar.
Going to give it a few weeks and see what happens. Ill be updating again on Friday when we do shoulders and biceps.

[Jtbny]

Ok...been almost a week since my last post. Got to get back on track here. My diet is going good so far. I lost 6 pounds in the past 2 weeks. My current weight is now 251. My goal is 240 lbs. The only downfall is that my lifts have suffered greatly!

Started the week off on Monday with legs. 505 on box squats for all 3 sets but only 4 reps. Felt very heavy.

Then on Tuesday we did Chest and triceps. My bench took a nose dive. Did 2 sets 385 x 3?! and 365 x 4! Yuck!
I do feel well outside the gym....just no power under the bar.
Going to give it a few weeks and see what happens. Ill be updating again on Friday when we do shoulders and biceps.

From my experience strength lose is normal and should level off after a few weeks. I have had to check my ego at the door but to be honest I get told I look bigger now than I did 20+ pounds ago Keep at it.

[EasyStreets]

From my experience strength lose is normal and should level off after a few weeks. I have had to check my ego at the door but to be honest I get told I look bigger now than I did 20+ pounds ago Keep at it.

Totally agree. I just hope they dont fall too far. Once I hit my goal weight I plan on targeting an even calorie # to maintain my weight. Of course this will take some doing with my training included in those numbers. I hate seeing numbers fall though when my focus is on strength . I definately think youre right though....my numbers should even out after a few weeks. Hopefully next week Im a bit more of a beast under the iron!

[EasyStreets]

Back in the gym today for back & biceps. I felt like I got a good workout. Had the energy but still didnt have the power I usually do. I feel and look noticeably leaner now through almost 3 weeks of cutting. I cant wait to hit the scales on Monday to see how my hard work is paying off. Heres my workout for today.

Deadlift
455x6
455x6
505x3

This felt extremely heavy today and considering that I have repped 555 for 4, Im a bit dissapointed.

High Cable (wide grip) pulldowns
250x8
250x8

Croc Rows
165x6
165x6

SS Bent Rows&Shrugs
Bent Row 10 Shrugs 10
Bent Row 10 Shrugs 10

Barbell Curls
135x5
135x5

Zottman Curls
50x8

Declined Crunches
35x3

[EasyStreets]

Chest today was a little sluggish. Did loose another pound today and hopefully Im in the 240s next week. Heres the workout...

Flat Bench
360x6
365x5
370x4

Inclined Dumbells
100sx10
100sx10

Declined Cable Flyes
180x12
220x10

Close Grip Bench
225x10
225x10

Tricep Dips
16
12

Tomorrow is leg day!

[EasyStreets]

Leg Day!

Squats
415x6
455x6
505x5

Stiff Leg Deads
295x10
295x10

Lunges
200x10

# are still down but diet is going well. Feel good.

[EasyStreets]

Big day in the gym today. Crammed a ton of work into 1 day. Worked back, shoulders and biceps today. Felt pretty strong but my lifts where still down.

Trap Bar Deads
505x5
505x5
505x5

Close Grip Pulldowns
stackx8
stackx8

Wide Grip Pullups
6
5

Seated Dumbell Press
200x8
200x8

Side Laterals
120x8
120x8

Cable Upright Row
180x10
180x10

Cable EZ bar curls
180x9
180x8

Seated Hammer Curls
50sx12
60sx8

Overall an effective workout today. With our current plate situation in my gym, I could have only gone up to 555 on the deads. I should have made an attempt for that today as Ive done it before but 505 felt plenty heavy. Ill be back on monday for chest and triceps.

[EasyStreets]

Monday was Chest and triceps...

Flat Bench
365x5
365x5
370x3?

Inclined Barbell
265x8
275x6

Inclined Cable Flyes
180x7
180x6

Cable Pressdowns
235x8
245x6

BTN Press (seated cable with rope attach)
90x10
110x7

Dips (bodyweight only)
10

Good day for bench considering a drastic cut going on. Maintained most strength this week but felt worn out after flat bench. Not enough fuel in the tank Im afraid.