Reg Park 5x5

[pastorgbc]

To make a long story short:

About a year and a half ago, I suffered a left pectoral tear. No surgery required, but it took me out of action for a couple months. That was followed up by an attack of prostatitis, which left very ill and took about 3 months for me to fully recover. The long and short, I lost about 12 pounds and my workout intensity was nill.

Once I was healed up, I began ramping up the intensity. I had lost a lot of strength and weight, so I started a bulking program. I started eating at IIFYM (If it fits in your mouth) diet. I put on about 30 pounds (up to about 195), but I was very smooth. I also started searching for the best workout to get me back to where I wanted to be. After several months of playing with things, I became intrigued by Chad Waterbury's high frequency theories and protocols. I started adapting his programs to my needs and began full-body training, 5 days a week.

To ramp up the intensity even more, I coupled the high-frequency with Wendler 5-3-1 protocols on the big lifts. This marriage was great and I was gaining size and strength and cleaning up some of the chubby. After a good 6 months of this, I started to tire a bit.

I revisited what I was doing and researched some, and re-discovered some old school thoughts, most notably Reg Park's 5x5. Again, I tweaked the routine a bit to my needs, and started old Reg's workouts.

I found that this allowed me to stay in full-body workouts, focus heavy on the compound lifts, and had room for personal innovation. My weight is down to 183, and I am bigger than I ever have been at this weight.

I decided to get back in here and journal this for a while. As always, any thoughts and comments are always welcome.

Monday, March 21st

1a. Squats - 1x5, 225; 1x5, 245; 3x5, 275
1b. Chins, BW - 5x12
1c. Dips, BW - 5x15

2a. BB Bench Press - 1x5, 205; 1x5, 225; 3x5, 245
2b. Weighted chins - 1x5, 25; 1x5, 35; 3x5, 45

3a. Weighted dips - 1x5, 45; 1x5, 55; 3x5, 70
3b. Romanian dead lifts - 5x5, 185
3c. Reverse lunge - 5x5, unweighted
3d. Seated calf - 5x12, three plates

4. Hammer curls - 5x5, 55

Tuesday, March 22nd
1a. Incline DB bench, palms facing - 3x12, 75
1b. Wide grip front pulldowns - 3x12, 165

2a. DB upright rows - 3x12, 45
2b. One armed DB press - 3x12, 50

3a. Alternating hammer rows - 3x12, two plates
3b. Standing calf - 3x12

4a. Leg extensions - 3x12
4b. Leg curl - 3x12

Ray

[pastorgbc]

My diet is basically a carb cycling approach. Here is what I ate yesterday, and what I am planning on today:

Yesterday (Monday, March 21st)
(My workout is 0445 to 0545)
1. Post workout - 1 scoop Protizyme, half scoop Ignition, 5mgs creatine
2. Breakfast (0730) - 3 egg whites, cup and a half of spinach, 1 cup oatmeal,2 tbsp. flax meal, 1 orange, 1 cup non-fat cottage cheese
3. Lunch - Small salad, 10 ounces grilled chicken, 1 cup brown rice, 1 cup of peas.
4. Dinner - Large salad, 2 cups turkey chili, 1 cup non-fat yogurt, 2 rice cakes, 2 tbsp. peanut butter

Tuesday, (March 21st)
1. Post workout - 1 scoop Protizyme, 5 gms. creatine
2. Breakfast - 3 egg whites, cup and a half of spinach, half cup of oatmeal, 1 orange
3. Lunch - Small salad, four bison meatballs, 1 cup rice pilaf
4. Dinner - Snall salad, 8 ounces grilled chicken, cup of mixed veggies

Ray

[Plateauplower]

Hey Ray good to see you back. Sounds like a rough patch, looks like strength is coming back very nicely to me.

[pastorgbc]

Hey Ray good to see you back. Sounds like a rough patch, looks like strength is coming back very nicely to me.

Thanks. It was a a bit of a rough patch as you say, but I am liking where I am right now.

Ray

[mirroroferised]

Awesome to see you back Ray. I'm in

[fittofattofit]

Good to see you back Ray and sorry to hear about your pec tear and the prostatitis ... unfortunately these age related injuries and illnesses always seem to come out of the blue. Great that you've got back into the training and good that you're back pressing 245 on the bench (although I know you were pressing heavier beforehand). Changing the focus has obviously done you well with you looking bigger and better at 183

[pastorgbc]

Wednesday, March 23rd

I was psyched about getting into the gym this morning. I had a great night's sleep, and I felt very good.

The workout

1a. Trap Bar Deads - 1x5, 255; 1x5, 285; 3x5, 305
1b. Dips, bodyweight - 5x15
1c. Chins, various grips, bodyweight - 5x12

2a. Military press - 1x5, 120; 1x5, 130; 3x5, 140
2b. One armed row - 1x5, 100; 1x5, 110; 3x5, 120
2c. Hack squats - 5x5, 225

3a. CGBP - 1x5, 185; 4x5, 210
3b. Stiff armed pull down - 5x5, 105
3c. Standing calfs - 5x5

Ray

[pastorgbc]

Awesome to see you back Ray. I'm in

Thanks. It is good to hear from you. I will be checking out your journal as time permits.

Ray

[pastorgbc]

Good to see you back Ray and sorry to hear about your pec tear and the prostatitis ... unfortunately these age related injuries and illnesses always seem to come out of the blue. Great that you've got back into the training and good that you're back pressing 245 on the bench (although I know you were pressing heavier beforehand). Changing the focus has obviously done you well with you looking bigger and better at 183

Great to hear from you. I have sandbagged some of my lifts a little to allow for steady progression as I acclimate to the workouts. The truth is, though, I do have work to get my poundages back to where they were.

Ray

[conoutlook]

Found you...

Good to hear your back and pressing like a mofo

[pastorgbc]

Friday, March 25th

Yesterday was a total day off. It should have been a lower carb day for me, but it did not work out that way. Breakfast and lunch were fine, but when I got home from work, I found that there was no food prepped, and the cupboards were a little bare. There were fresh bagels though, so I ate a bagel with some spicy hummus to see if it would tide me over until my wife got home. My wife did not get home for a couple of hours and her and my daughter came in with pizza. Seeing that we were not going to go to a steakhouse or something, I indulged in a couple of slices of meatball pizza. Then, I wept.

The workout

1a. Trap bar deads - 1x5, 255; 1x5, 275; 1x5, 305; 1x5, 315
1b. Dips, bodyweight - 5x20
1c. Chins - 2x12, bodyweight, 3x5, 45

2a. BB Bench - 1x5. 205; 1x5, 225; 3x5, 245
2b. Seated Hammer Rows - 1x5, three plates, 1x5, three plates and a quarter, 3x5, four plates
2c. Hack squats - 5x5, 225

3a. Seated calfs - 5x5, four plates
3b. Curls for the girls - BB, 1x5, 95; 1x5, 105; 3x5, 115

Ray

[pastorgbc]

Saturday, March 26th

Fifth workout of the week. Like the Tuesday workout, it is more of a stimulation/pump full-body workout. Not as exciting as the three main workouts, but a good time to work on form, focus, and reap some dividends.

1a. Leg Press/Toe Press - 5 plates, 3x12
1b. Hammer shoulder press - 3x12, 205
1c. Wide grip pulldowns - 3x12, 150

2a. DB squat, heels elevated - 3x12, 60 pounds
2b. Incline hammer press - 3x12, 225
2c. Seated cable row - 3x12, 165

3a. Reverse val-slide lunge - 3x12
3b. Reverse pec-dec, 3x12, 90
3c. Leg curl - 3x12, 100
3d. Hammer curl - 3x10, 45
3e. Leg ext. 3x12, 110

4a. Hypers - 3x10
4b. Sanding calf raises - 3x12, toes pointed out

Ray

[pastorgbc]

We had a very wonderful and low key Easter Sunday. The church service was great; four excellent testimonies from young people who have gone through some tough times, but they have emerged more than conquerors.

It was a full day off from the gym and I ate with wanton abandon.

Back in the groove today.

The workout

1a. Squats: 1x5, 230; 1x5, 250; 3x5, 280
1b. Chins - 5x12
1c. Dips - 5x20

2a. Military press - 1x5, 125; 1x5, 135; 3x5, 145
2b. Weighted chins 0 1x5, 25; 1x5, 35; 3x5, 50
2c. Romanian DLs - 1x5, 145; 1x5, 185; 3x5, 205

3a. Incline BB Bench - 1x5, 185; 1x5, 205; 3x5, 215
3b. Leg Press - 1x5, 5 plates, 1x5, 6 plates; 3x5, 7 plates
3c. Lat pulldwon - 1x5, 165; 1x5, 180; 3x5, 195

4a. DB squat, heels elevated - 3x5, 70
4b. Standing calfs - 3x10

Ray

[Plateauplower]

Strong work. Hope I can be like you when I grow up .

I like the flow of the sessions.

Are those tri-sets your running a,b,c for each separate group?

[pastorgbc]

Strong work. Hope I can be like you when I grow up .

I like the flow of the sessions.

Are those tri-sets your running a,b,c for each separate group?

They basically are, but there is some overlap with the other groups.

For instance, before I do my working sets on squats, I will do a couple of warm-up sets. Along with the warm-up sets, I will start my dips and chins. I will finish those before I finish my squatting, so I move to military press and weighted chins.

It keeps the flow going for me and shortens the workout somewhat.

Ray

[raynerd]

Ray! You are back! I'm a tad slow lol. Great looking workouts going on and looks like the comeback is coming along very well!
Sorry about your troubles, but it's always an inspiration to me to see a persistent never quit attitude!
Anyway...I will be IN!!

[pastorgbc]

Ray! You are back! I'm a tad slow lol. Great looking workouts going on and looks like the comeback is coming along very well!
Sorry about your troubles, but it's always an inspiration to me to see a persistent never quit attitude!
Anyway...I will be IN!!

Thanks for the encouragement. Your avatar looks great. Thatt is some nice size at 174.

Ray

[mirroroferised]

Nice couple of sessions Ray. Are you planning any contests in the near future? Sounds like you had a great Easter.

[pastorgbc]

Nice couple of sessions Ray. Are you planning any contests in the near future? Sounds like you had a great Easter.

I have given up on the idea of competing. I find that the effort to cut down to where I need to get to takes to much out of me and affects my performance in the gym. I have decided to be content with setting goals with my workouts and trying to look and feel the very best I can.

[pastorgbc]

Tuesday, March 29thh

A rather mellow evening, punctuated by watching "The Walking Dead". In bed by 9, up at 4 this morning to get to the gym.

The workout
1a. Flat DB Bench, palms facing - 1x12, 60; 1x12, 70; 1x12, 80
1b. Suppinated pulldowns - 3x12, 150

2a. Seated Hammer row - 3x12, 2 plates
2b. One hand DB OH press - 3x12, 40

3a. Stiff armed pulldowns - 3x12, 70
3b. Leg extensions - 3x12, 100
3c. Leg curls - 3x12, 80
3d. Seated calf - 3x12, two plates
3e. Reverse curl - 3x12, 65

Ray

[fittofattofit]

That must be harder to stabilise the DBs with the palms facing in Ray, and I saw that you did that with the incline DB presses as well. I don't recall you doing that before ... is that a new approach since you tore your pec? How do you find it?

[stobco]

Workouts look interesting. I'm currently starting out with the StrongLifts 5x5 program and have been adding assistance exercises and some of yours look just up my alley.

I'm in.

[pastorgbc]

That must be harder to stabilise the DBs with the palms facing in Ray, and I saw that you did that with the incline DB presses as well. I don't recall you doing that before ... is that a new approach since you tore your pec? How do you find it?

When I fist started doing them, it felt a little a weird. Once I got the stability under me, I became much more comfortable with the movement. Doing them palms facing tends to reduce the stress on the pec/shoulder insertion. I picked this up from going through Waterbury's high-frequency protocol. I think it does save some wear and tear, which fits well with the workouts I am doing.

Ray

[pastorgbc]

Workouts look interesting. I'm currently starting out with the StrongLifts 5x5 program and have been adding assistance exercises and some of yours look just up my alley.

I'm in.

Thanks for stopping in. I am sure the Stronglifts program will turn you into a beast. I think there is enough room in the program to play around with some accessory movements, so I would play around with some and see what works well for you.

Ray

[mirroroferised]

When I fist started doing them, it felt a little a weird. Once I got the stability under me, I became much more comfortable with the movement. Doing them palms facing tends to reduce the stress on the pec/shoulder insertion. I picked this up from going through Waterbury's high-frequency protocol. I think it does save some wear and tear, which fits well with the workouts I am doing.

Ray

I was thinking of doing some db presses tomorrow on my off day from my smolov routine. I'm going to give them a try that way.

[pastorgbc]

I was thinking of doing some db presses tomorrow on my off day from my smolov routine. I'm going to give them a try that way.

I think that would be an excellent movement to support a Smolov routine. Let me know how they work out for you.

Ray

[pastorgbc]

Wednesday, March 30th

A great day at the gym this morning. I just felt like I killed it.

The workout

1a. Trap bar deads - 1x5, 255; 1x5, 285; 1x5, 315; 2x5, 325
1b. BW Dips - 5x20
1c. BW chins - 5x12

2a. Flat BB Bench - 1x5, 210; 1x5, 230; 3x5, 250
2b. Hammer seated row - 1x5, three plates, 1x5, three plates and a 10; 3x5, 3 plates and a quarter
2c. Goblet squats - 1x5, 60; 1x5, 70; 3x5, 80

3a. Weighted dips - 1x5, 45; 1x5, 55; 3x5, 70
3b. BB curls - 1x5, 95; 1x5, 105; 3x5, 115
3c. Seat4ed calfs - 1x5, 2 plates and a quarter; 1x5, three plates; 3x5, three plates and quarter

Ray

[mirroroferised]

Really strong session today Ray. Great bench numbers!


I tried the db benching this morning with palms facing in for 2 of my 3 sets. Did a warmup normal and then 2 working sets palms facing in. Big difference and much less pressure plus a deeper stretch at the bottom with the palms facing in.

[pastorgbc]

Really strong session today Ray. Great bench numbers!


I tried the db benching this morning with palms facing in for 2 of my 3 sets. Did a warmup normal and then 2 working sets palms facing in. Big difference and much less pressure plus a deeper stretch at the bottom with the palms facing in.

It is a nice movement. I have used it for higher reps and to heavy and have found it beneficial either way.

I hope it works out for you. Nothing like another tool in the toolbox.

Ray

[raynerd]

Strong workout Ray! Impressive bench numbers and strong work on the trap bar deads and weighted dips! Tons of work in there!