Before i begin i would like to thank the following members for their help with this program/routine:
I will be keeping a training log of my progress with the 5x5 intermediate program. Here are some of my stats, background etc:
Weight: 100kg(220lb) fluctuates from time to time. its summer here in australia so i normally loose a bit of weight around this season, so normally im around 102-103kg range.
bf: rough estimate 12-15% metabolism is pretty good.
my training background is probably about 2 years long. followed previous programs as chad waterbury's and rippetoe etc.
here are my goals that i wish to achieve for 5 reps:
squat-130kg + lame i know, but ive always had a hard time with them
bent over row- 80kg +
deadlifts- 140kg +
military- 70kg +
and a mass gain of about 5kg (11lb roughly) or more im ready for anything
ive never really worked out my 5 rep max before. so all i did was set these 'starting' targets for when i begin the program, ive felt reasonably comfortable with these weights at this rep range before and was able to test them today, if you look below:
bent over row- 60kg
i also like to keep flixibility up etc so i follow all strength routines with one or two isometric stretches of each body part worked followed by relaxed stretching.
i hav no real cardio plans. i go out for the odd surf every 2nd or 3rd day so thats basically a cardio session alone. or moderate 10min jog. however i will try to keep them down, so they dont interfer with some sort of mass gain.
i plan on doing this program for at least 8 weeks minimum.