Get Cut-Like-Coleslaw.. [u mirin'?]

[HighFivan]

Legs Faveel 5x5 style

Its been a relaxing 4 days off. I feel like my upper body has filled out some with this extended recovery weekend; can't be mad at that!
Its fine and dandy, but i'm still trying to keep focus on what needs work instead of patting myself on the back for what I have already excelled in (relatively).

So I kick off my next wave of training appropriately with a heavy squat day

Post Workout Weight: 178.2

Low-bar Barbell Squats
125x5
135x5
225x3
275x5
275x5
275x5
275x5
275x5

Next Week = 'attempt' 5x5 @ 285 lbs
Perceived Rate of Exertion for this exercise I would honestly consider an 8. By the third working set I was
grounded for a good 2 minutes before prepping for set 4 & 5

Anticipating my butt kicked @ 285. I want to make sure I get at least 3 sets of 5, before falling below target.

Glute Ham Raise
4x8
My first set I was able to get 3 full range of motion repetitions without assistance of the hands.
All other repetitions were performed slow and controlled.

Single Leg, Leg Extensions
50x 20
65x 20
70x 20

Standing Calf Raise
10 x 10 @150 15 second rest between sets

And yes... I rocked the shorts. Aint no shame in my game

[da2ricky]

solid session brotha! I need to man the fuk up and hop on a 5x5 routine.

[HighFivan]

solid session brotha! I need to man the fuk up and hop on a 5x5 routine.

thanks brotha, if you dont have one, i suggest getting a workout partner for it. Normally I love working out by myself, and can motivate myself sufficiently, but 5x5 squats is a different animal. The whole time I was dreading the next set, feeling weak or out of breath. Someone to yell at me would have been incredible. The 1 set (last set) I used a spotter, my intensity was noticeably greater than all the others. "you got this man" ...i do? YES i do! hahahahaha seriously it helps.

[HoneyBadger300]

Props on the 5x5. I've been wondering if I should switch from Madcow (heavy 1x5) to a 3x5 or 5x5 program. Still making gains though, so no need to switch it up yet. Why are you knocking yourself about the 285x5x5 next time? You should be going into it like, "phuck yeah! I'm gonna rock this ****!"

[HighFivan]

Props on the 5x5. I've been wondering if I should switch from Madcow (heavy 1x5) to a 3x5 or 5x5 program. Still making gains though, so no need to switch it up yet. Why are you knocking yourself about the 285x5x5 next time? You should be going into it like, "phuck yeah! I'm gonna rock this ****!"

strength training squats is still relatively new to me (couple months in). Its more a matter of comfort level not being where I am at in most other lifts. I'll be doing that day in california with my old lifting partner, I wouldn't be surprised if the adrenaline from that gets me 315x 5 lol

[HoneyBadger300]

strength training squats is still relatively new to me (couple months in). Its more a matter of comfort level not being where I am at in most other lifts. I'll be doing that day in california with my old lifting partner, I wouldn't be surprised if the adrenaline from that gets me 315x 5 lol

Well just don't hurt yourself since you're training for strength now. I have noticed I lift better when I have a spotter standing behind me, I just go for it instead of second guessing myself.

[HighFivan]

Well just don't hurt yourself since you're training for strength now. I have noticed I lift better when I have a spotter standing behind me, I just go for it instead of second guessing myself.

I just go to the pins

I've gotten stopped at the bottom before. its not so bad haha. Mostly I just need a spotter to help me re-rack the weight. (I'm about 1/4th of an inch too short for the rack I like to use... go figure)

[HoneyBadger300]

I just go to the pins

I've gotten stopped at the bottom before. its not so bad haha. Mostly I just need a spotter to help me re-rack the weight. (I'm about 1/4th of an inch too short for the rack I like to use... go figure)

You can't lower the hooks? I've gone to the pins too, I'd just rather not since it's a pain in the nuts to take all the plates off, put the bar back up, put the plates back on. Maybe I should work on my front squats so I just take off 1 plate and front squat it back up, lol. It's just easier to have a spotter give the bar a couple taps in case I lose momentum.

[HighFivan]

You can't lower the hooks? I've gone to the pins too, I'd just rather not since it's a pain in the nuts to take all the plates off, put the bar back up, put the plates back on. Maybe I should work on my front squats so I just take off 1 plate and front squat it back up, lol. It's just easier to have a spotter give the bar a couple taps in case I lose momentum.

i can lower the hooks. its just like getting clothes when you are between sizes. Medium is too small, but a large swallows you. wut do lol.
I just calf raise the weight back up haha

[HoneyBadger300]

i can lower the hooks. its just like getting clothes when you are between sizes. Medium is too small, but a large swallows you. wut do lol.
I just calf raise the weight back up haha

Dangerous. It's better to have to squat a bit lower when you're pulling the weight out, then to have to worry about doing a calf raise or tip toeing the bar back into the rack, especially once you're smoked. For me, when the bar's in the rack it's about mid sternum, or an inch above my nipple line.

[CollegeTuss14]

In on this thread. Physique is looking sick brah.

[HighFivan]

In on this thread. Physique is looking sick brah.

thanks brother, and welcome!

[gainweightnow]

Have yo momma tailor them to your measurementsfdjlkj

[gainweightnow]

???

tempting...

no, I don't know how to multi-quote. you mad?

[HighFivan]

Last chest day left a bad taste in my mouth, but today I certainly made up for it
Chest & Triceps Faveel 5x5 Style ...got a little crazy with it to be honest

I normally stay away from Barbell Chest Press because it often aggravates my shoulders, however with
a tweak of form I managed to get some really great chest stimulation with little to no problems.

I didn't know what weight to use for this. It's been over a month since I've last attempted barbell, maxing at 225x4
Happy/Surprised today to get 2 sets of 5 out with 225.

post workout weight: 178.6

Barbell Chest Press
135 x 5
155 x 5
205 x 5
205 x 5
215 x 5
225 x 5
225 x 5

Now I know the 5x5 is intended for the main lift (Barbell Bench) however, I was running high from that last PR and...

Parallel Bar Chest Dips
BW x 5
90 x 5
115 x 5
115 x 5
115 x 5
115 x 5

:) :) :)

Incline Dumbbell Press  [i]Normally by this time I am too exhausted for dumbbells, however I figure I needed a break from both 
incline smith machine press and hammer strength press
60 x 8
80 x 8
80 x 8
80 x 8   drop set -> 45 x 7

Incline Dumbbell Flyes
40 x 8
40 x 8
40 x 8

Single Arm Cable Pushdowns emphasis on lateral head
20 x 12
20 x 12
20 x 12 

 Single Arm Cable Overhead Extension  emphasis on lateral head
20 x 12
20 x 12
20 x 12

Single Arm French Press
35 x 10
40 x 8
40 x 6

Bodyweight Tricep Extension on Straight Bar
BW x 12
BW x 12
BW x 12

Goal for next Bench Press day: 5x5 @ 235

[HighFivan]

Back Attack! Faveel 5x5 Style!

Monday –heavy squat (SQ)
Tuesday –heavy benchpress (BP)
Wednesday –heavy deadlift (DL)
Thursday – light SQ
Friday –light BP
Saturday –off
Sunday –off

Now this routine will change in a few days because...

Friday I'm in California for ~2.5 weeks!
Training with this monster, big Ernie! One of my best friends, and certainly the best training partner I've come across


On to the workout!

Post Workout Weight: 178.4

Deadlifts  Now I havent done traditional deadlifts in quite a while, as I have been focusing on my squat, so I did not go as heavy as I should have this week
135 x 5
225 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5

Also underestimated how much the lats are engaged in Deadlifts! It really showed with the fatigue during my pullups

Pullups
BW x 5
35 x 5
25 x 5
25 x 5
25 x 4
25 x 4

Hammer Strength Lat Pulldown
270 x 8
290 x 8
300 x 8
310 x 8 drop set -> 180 x 20

Straight Arm Pushdown   Wide grip- cambered bar
50 x 12
57.5 x 12
65 x 10

Single Arm Dumbbell Rows
100 x 10
100 x 10
100 x 10

Smith Machine Rows weights recorded are assuming that the unloaded barbell has a weight of 0 (zero) lbs
50 x 12
70 x 12
90 x 12
110 x 12

Barbell Shrugs 10 second rest between sets
10 x 10 @135    
3 x 8 @225

Used the switch grip for the deadlifts, and it was manageable, yet by set 4-5 started to slip to my hooked fingers. Considering strapping up and going for 5x5 @ 315 next week.

[gainweightnow]

buy some chalk

[da2ricky]

I always start my routine with pullup's then go to rackpulls or deads. If I do it any other way my lats are shot.

Barbell Shrugs 10 second rest between sets
10 x 10 @135
3 x 8 @225

hory shet @ that volume! Traps gonna be sore as fuuuuuuu tomorrow.

[HighFivan]

buy some chalk

lol i cant use chalk at west... they'll yell at me

I always start my routine with pullup's then go to rackpulls or deads. If I do it any other way my lats are shot.

Barbell Shrugs 10 second rest between sets
10 x 10 @135
3 x 8 @225

hory shet @ that volume! Traps gonna be sore as fuuuuuuu tomorrow.

yeah i'll have to start putting pullups first again. It's been a goal of mine to improve, so it was admittedly a tad frustrating to see me give it my best effort and still fall short on 25 lbs lol.

yeah, by around set 7, that head doesnt turn to either side too well dat pump!
It's the only thing that will shock my traps to grow right now. I used to go heavy on shrugs, stack 3/4 plates. adapt -> tweak/change

[da2ricky]

yeah, by around set 7, that head doesnt turn to either side too well dat pump!
It's the only thing that will shock my traps to grow right now. I used to go heavy on shrugs, stack 3/4 plates. adapt -> tweak/change

Heavy shrugs don't do **** for me either. I like to pyramid up then do 3-4 burn sets. I might give your method a try tomorrow though

[HighFivan]

CHEST!

Post workout weight: 180

working out with big Ern, we had to hit a chest day!
Our workout system is even less structured and planned out than my usual workouts which says a lot! however, we get work done!

Dumbbell Bench Press
30 x 10
45 x 10
60 x 5
70 x 5
105 x 6 (+3 forced reps) = 9
110 x 4 (+2 forced reps) = 6 (NEW PR!!!)
100 x 8 (+4 forced reps) = 12
drop set --> 60 x 10 (+5 forced reps) = 15

We like to get those forced reps out. Absolutely brutal.

Smith Machine Incline Press each set ending with wide grip pushups to failure
50 x 12
90 x 12 (+3 forced reps) =15 3 pushups
140 x 5 (+3 forced reps) =8 3 pushups
110 x 6 (+3 forced reps) =9 2 pushups

Decline Dumbbell Press
70 x 13 (+2 forced reps) = 15
80 x 9 (+3 forced reps) = 12

Chest Dips
BW x 10
45 x 10
90 x 6
BW x 10


MOTHER OF FORCED REPS!

Beauty of a spotter, and an ass kicking workout partner.




post workout meal:

[HighFivan]

Heavy shrugs don't do **** for me either. I like to pyramid up then do 3-4 burn sets. I might give your method a try tomorrow though

if you do, let me know how it goes! (well i'll be spying on your log anyways! )

[HighFivan]

got carbs?
got protein?



3 boxes of muscle cookies
2 boxes of muscle muffins (in the freezer)
6 boxes of poptarts
3 sleeves of chocolate rice cakes
2 containers of natty peanut butter

homebody got it hooked up in cali.


brb leaving @190 lol

[HighFivan]

Going HAM on Hamstrings!

So clearly because being out of state and back to my old gym/training partner, my routine is changing for the time being. What I have in store is...

Today (Saturday): Hamstrings
Sunday: Off
Monday: Shoulders/ Arms
Tuesday: Back/ Traps
Wednesday: Quads/ Glutes
Thursday: Chest
Friday: Repeat

Stiff Leg Deadlifts
95 x 10
95 x 10
95 x 10

135 x 15
225 x 12
315 x 6
325 x 5
225 x 20

Glute-Ham Raise
BW x 8
BW x 8
BW x 8

Stiff Leg Deadlifts on Hack Squat Machine
90 x 12
110 x 12
140 x 8

Calf Extension on Leg Press
270 x 100 Rest Pause

[da2ricky]

stiff leg deads ftw!

this is gonna be you once the DOMS sets in

[HighFivan]

Shoulders! Cali-style

Primarily used today to check out the 'pump' of a new pre-workout i'm logging, so no exciting pr's, minus a killer 135 set on seated OHP.

Post Workout weight: 180

To be honest, its a lot of water

Seated Overhead Press barbell
65 x 12
95 x 12
135 x 12 (+3 forced reps) =15
145 x 8 (+3 forced reps) =11
155 x 5 (+3 forced reps) =8
95 x 8 (+5 forced reps) =13


Machine Overhead press using the standing calf raise rig
130 x 6 (+3 assisted reps/ negatives) =9
110 x 12 (+5 assisted reps/ negatives) =17
110 x 10 (+5 assisted reps/ negatives) =15
110 x 8 (+5 assisted reps/ negatives) =13


Pec deck Reverse Flyes
100 x 20
130 x 20
150 x 12
160 x 12

Seated Cable Delt Flye
20 x 8
15 x 10
10 x 15
10 x 12

Seated Lateral Raise dumbbells
25 x 15
25 x 15
25 x 8 -> 20 x 7
Single Arm
20 x 15
20 x 15

[da2ricky]

Damn I wish I had a reliable gym partner so I could do some forced reps. Welcome to the 180 club

[cjc651]

Question: Why do you prefer DB bench vs BB bench. I would like to try DB bench but I always feel my form is worse than it is on BB bench so I resort back to BB bench

EDIT: Beast bulking meals food. You on IF or just eating like a fauurking baws?

[da2ricky]

Question: Why do you prefer DB bench vs BB bench. I would like to try DB bench but I always feel my form is worse than it is on BB bench so I resort back to BB bench

EDIT: Beast bulking meals food. You on IF or just eating like a fauurking baws?

It's good to switch the two up often, imo. A lot of times I'll do flat BB and incline DB, once I start to stall on either, I'll swap the two and do flat DB and incline BB. If you feel your form is bad, just lighten the load and focus on exploding up, squeezing at the top, and a slow negative. Gotta build up those stabilizer muscles.

[HighFivan]

Question: Why do you prefer DB bench vs BB bench. I would like to try DB bench but I always feel my form is worse than it is on BB bench so I resort back to BB bench

EDIT: Beast bulking meals food. You on IF or just eating like a fauurking baws?

In the past i've had some shoulder issues with my barbell press. Most recently its been corrected, so in my home gym (@MSU) i'll likely start it up again just for strength training purposes (dumbbells max at 100's )
I also just mentally like the idea of picking up the heaviest weight in both hands and throwing it around. Besides that, certainly the engagement of more muscle groups is beneficial as a physique athlete, and any person really. I also find myself doing better (slower/higher controlled) reps with dumbbells. I've used the DB's for a long time now, so my form is great, its almost as if its on a track

also, not IF, just eating everything in sight!

It's good to switch the two up often, imo...
Gotta build up those stabilizer muscles.

this

Damn I wish I had a reliable gym partner so I could do some forced reps. Welcome to the 180 club

its great, its just too bad im only here for about 2 weeks :/

im perfectly content training on my own though, no forced reps, but i make it up with overall volume