Strength.Power.Mass.Flexibility:broken_swords 5x5

[broken_sword]

Before i begin i would like to thank the following members for their help with this program/routine:
-lukester
-Xc
-Helis
and davtown

I will be keeping a training log of my progress with the 5x5 intermediate program. Here are some of my stats, background etc:

Age: 20
Height: 6'5
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
bench-120kg +
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:
squat- 100kg
bench- 100kg
bent over row- 60kg
deadlifts- 110kg
military- 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.

[broken_sword]

Okay so here it goes. like i said earlier being friday i was able to test the targets that i set.
also before i begin i would like to thank 'the tom' most of my routine is based on your principles. http://forum.bodybuilding.com/showthread.php?t=899903

Test day: friday 23rd feb
(all weight is in kg with lb in brakets)

SQUAT:
5x35kg (77)
5x70kg (154)
5x80kg (176)
5x90kg (198)
5x100kg (220)

BENCH PRESS
5x35 (77)
5x70 (154)
5x80 (176)
5x90 (198)
5x100 (220)

BENT OVER ROW
5x20 (44)
5x40 (88)
5x50 (110)
5x55 (121)
5x60 (132)

little bonus:
dips
bwx8
bwx8
bwx8
close grip chins
bwx8
bwx8

Conclusion: they were all moderately comfortable and will work as a good base for next week when i begin the routine.

[JTrain306]

lookin good so far, I'll be subscribed to this thread

[lukester]

Thanks for the mention and good luck, though you shouldn't need it

[broken_sword]

thanks fellas.

well today is the official beginning of the program. i managed to get my back and shoulders burnt over the weekend, so i wasnt looking forward to that barbell sitting on it for squats.

week 1.day1.26/2
pretty much the same as last week. as i said i plan to work my way up, hopefully so i can benefit.

SQUAT:
5x35kg (77)
5x70kg (154)
5x80kg (176)
5x90kg (198)
5x100kg (220)

BENCH PRESS
5x35 (77)
5x70 (154)
5x80 (176)
5x90 (198)
5x100 (220)

BENT OVER ROW
5x20 (44)
5x40 (88)
5x50 (110)
5x55 (121)
5x60 (132)

bonus:
standing calf raises
70(154)x8
80(176)x8
80x8
incline dumbbell curl
17.5(38.5)x8
17.5x8
decline sit ups
bwx15
7.5(16.5)x12
7.5x12
crunches(pilates style haha)
2x12

recap: really enjoyed how much time this only takes 45min session cant go wrong with that. really liking this workout.

[Sandguy]

Looks good...good luck w/ the program...subscribed

[broken_sword]

Looks good...good luck w/ the program...subscribed

thanks man

[broken_sword]

ok here is yesterdays workout:

week1.day2.wed28/2

SQUAT:
5x35kg (77)
5x70kg (154)
5x80kg (176)
5x90kg (198)
5x100kg (220)

DEADLIFT:
5x40(88)
5x80(176)
5x90(198)
5x100(220)
5x110(242)

STANDING MILITARY:
5x20 (44)
5x40 (88)
5x50 (110)
5x55 (121)
5x60 (132)

bonus:
dips
bwx8
bwx8
bwx8
shoulder-width chins
bwx8
bwx8
v-situps s/s with incline situps
x15
x12

recap: all in all a good workout, still pretty enjoyable

[broken_sword]

heres a weird point. id only just recently hit 6'5 in height(i thought that i stoped growing) and i hadnt weighed myself for a while so i just made an estimate that i was around 100kg, but to my shock i was 98kg(216lb) and have been for the past couple of days. ive been eating a crapload more than i used to recently so im not sure wether im gona get taller, but i sure do miss that weight, considering i was around 103kg at the beginning of summer, so all in all ive lost about 5kgs.

[Sandguy]

Strong standing MP. Very nice workout today.

[broken_sword]

Strong standing MP. Very nice workout today.

thanks man my shoulders were a little fuzzed after that.

[broken_sword]

week1.day3.fri 2/3

SQUAT:
5x35kg (77)
5x70 (154)
5x80 (176)
5x90 (198)
3x105 (231)
8x80 (176)

BENCH PRESS
5x35 (77)
5x70 (154)
5x80 (176)
5x90 (198)
3x102.5 (226)
8x80 (176)

BENT OVER ROW
5x20 (44)
5x40 (88)
5x50 (110)
5x55 (121)
3x62.5 (137)
8x50 (110)

bonus:
incline bench press
2x8 -70kg (154)
decline DB skull crushers
2x8 -15kg (33)

i enjoyed this workout alot. really felt good after those two quick sets of bench.

[broken_sword]

week2.day4.mon 5/3

first of all i wasnt really enjoying doing squats first, so i decided that id try bench press first and i enjoyed it alot more. so il prob switch things up time to time. anyway

BENCH PRESS
5x35 (77)
5x70 (154)
5x80 (176)
5x90 (198)
5x105 (231)

BENT OVER ROW
5x20 (44)
5x40 (88)
5x50 (110)
5x55 (121)
3x65 (143)

SQUAT:
5x35kg (77)
5x70 (154)
5x80 (176)
5x90 (198)
3x105 (231)

bonus:
standing calf raises
80x12 (176)
85x8 (187)
85x8

incline dumbbell curl
15x10 (33)
17.5x8 (38.5)
17.5x8

captains chair
bwx12 - 3 sets

really enjoyed this. felt pretty strong.. the bent over row goal is looking very reachable at this moment.

[Sandguy]

Very nice, that bench is very impressive!

[broken_sword]

Very nice, that bench is very impressive!

thanks mate.

here is todays workout

week2.day5. wed7/3

again with monday, i decided to do military press first. also i forgot to lower the weight for squats on wed, so i made sure that i did it today.

MP
5x20kg(44)
5x40(66)
5x50(110)
5x55(121)
5x62.5(138) - im moving up a little to fast with these so im gona back off a bit

SQUAT
5x40(66)
5x70(154)
5x80(176)
5x85(187)
5x90(198)

DEADLIFT - didnt hav such a great time with these, along with squats these are my biggest weakness
5x40(66)
5x80(176)
5x90(198)
5x110(242)
5x115 -(253) the last 3 sets i was really frustrated with my execution. so im gona do these first next week and see wot happens.

bonus
dips
bwx8
bwx8
bwx8

decline situps
5kg(11) x 15
7.5(16) x 15
10(22) x 12

a pretty good workout again. the deadlifts are more of a problem than i first thought, but im happy with the way this program is going.

[broken_sword]

week2.day6.fri 9/3

BENCH PRESS
5x40 (66)
5x70 (154)
5x80 (176)
5x100 (220)
3x107.5 (237)
8x80 (176)

SQUAT:
5x40 (66)
5x70 (154)
5x80 (176)
5x100 (220)
3x107.5 (237)
8x80 (176)

BENT OVER ROW
5x20 (44)
5x40 (88)
5x50 (110)
5x60 (132)
3x67.5 (149)
8x50 (110)

bonus:
incline bench press
warmup 40kg (66)
2x8 -70kg (154)
captains chair
bwx15
bwx15
bwx12

good workout. sooner or later im gona have to cut out some of these bonus exercises when it gets a bit tougher i suppose. these 2 weeks have gone pretty quick. looking forward to monday

[broken_sword]

week3.day7.mon 12/3

BENCH PRESS
5x40 (66)
5x70 (154)
5x80 (176)
5x100 (220
5x107.5 (237)

BENT OVER ROW
5x20 (44)
5x40 (88)
5x50 (110)
5x60 (132)
3x67.5 (149)

SQUAT:
5x40kg (66)
5x70 (154)
5x80 (176)
5x100 (220)
3x107.5 (237)

bonus:
standing calf raises
80x12 (176)
85x8 (187)
90x6 (198)

incline dumbbell curl alt. with hammers
4 sets total (2 each) 17.5kg 6-12 reps

decline situps
3x12 10kg

good workout. felt really fresh.

[broken_sword]

week3. day 8, 14/3

MP
5x20kg(44)
5x40(66)
5x50(110)
5x60
5x65

SQUAT
5x40(66)
5x70(154)
5x80(176)
5x85(187)
5x90(198)

DEADLIFT
5x40(66)
5x80(176)
5x90(198)
5x110(242)
5x117.5 -(253)

bonus
dips
bwx8
bwx8
bwx8

captains chair
3 x 15

[broken_sword]

week3.day9.fri 16/3

BENCH PRESS
5x40 (66)
5x70 (154)
5x80 (176)
5x100 (220)
3x110
8x80 (176)

SQUAT:
5x40 (66)
5x70 (154)
5x80 (176)
5x100 (220)
3x110
8x80 (176)

BENT OVER ROW
5x20 (44)
5x40 (88)
5x50 (110)
5x60 (132)
3x70
8x50 (110)

bonus:
incline bench press
warmup 40kg (66)
1x8 -70kg (154)
1x8 -80kg
tricep pushdowns
15/20kg
2x8/30kg
captains chair
bwx15
bwx15
bwx12

[broken_sword]

3rd week roundup

these were my goals for when i started:
squat-130kg +
bench-120kg +
bent over row- 80kg +
deadlifts- 140kg +
military- 70kg +

and this is basically where im at, for now:
squat-110kg (-20)
bench-110kg (-10)
bent over row- 70kg (-10)
deadlifts- 117.5kg (-22.5)
military- 65kg (-5)

looking forward to training this arvo

[Sandguy]

awesome progress man! Really close to those goals