Gettinpumpeds 5x5 journal

[Gettinpumped]

Well after reading such good results with the 5x5 I decided to start one. my current maxes are bench -315 for 2 reps, squat 315 for 1 rep, and deadlift 315 for 5. I weigh about 230 right now. Bodyfat dont know but its a lot. Im gonna try to eat cleaner from now on. Currently not on any supps except protein. Well Im on week 2 but heres how my first week went. I know my squat and deads really suck but Im working on it.

Week 1 Day 1
Squat: 1x5x135, 1x5x155, 1x5x185, 1x5x205, 1x5x225
Bench: 1x5x135, 1x5x155, 1x5x185, 1x5x205, 1x5x225
BBRow: 1x5x95, 1x5x115, 1x5x135, 1x5x155, 1x5x165

[Gettinpumped]

Week 1 Day 2
Squat: 1x5x135, 1x5x155, 2x5x185
Military press standing: 1x5x45, 1x5x55, 1x5x65, 1x5x75 shoulders been bothering me so I took it very light
Deadlift:1x5x135, 1x5x185, 1x5x205, 1x5x225


Week 1 Day 3
Squat: 1x5x135, 1x5x155, 1x5x185, 1x5x205, 1x3x230, 1x8x185
Bench: 1x5x135, 1x5x155, 1x5x185, 1x5x205, 1x3x230, 1x8x185
BBRows: 1x5x95, 1x5x115, 1x5x135, 1x5x155, 1x3x175, 1x8x135
I also did 3 sets of preacher curls and 3 sets of dumbell behind the neck extensions and some ab work.

I think I started a little too light but I've been having some pain in my shoulders so Im gonna have to start light. Hopefully I'll get back into the 300s pretty soon.

[Gettinpumped]

Week 2 Day 1
Squat: 1x5x135, 1x5x155, 1x5x185, 1x5x205, 1x5x230
Bench: 1x5x135, 1x5x155, 1x5x185, 1x5x205, 1x5x230
BBRow: 1x5x95, 1x5x135, 1x5x155, 1x5x175, 1x5x180

One thing I forgot to mention is I workout M,W,F
Rows felt pretty easy and so did the bench.

[Gettinpumped]

Week 2 Day 2
Squat: 1x5x135, 1x5x155, 2x5x185 (felt very Light)

Military press behind the neck: 1x5x85, 1x5x105, 1x5x115, 1x5x125 these felt a lot easier than doing them to the front

Deadlift: 1x5x135, 1x5x185, 1x5x235, 1x5x255 Last set felt kinda heavy, my grip sucks. I ended up doing 4 sets of chinups and that was it. I'm hoping my deads will get better. Well time to eat and then go to sleep.

[Gettinpumped]

Week 2 Day 3
Had a pretty good workout today. My shoulder was hurting a little during bench but not a big deal. Hopefully everything goes smoothly.

Squat: 1x5x135, 1x5x155, 1x5x185, 1x5x205, 1x3x240, 1x8x185

Bench: 1x5x135, 1x5x155, 1x5x185, 1x5x205, 1x3x240, 1x8x185

BBRow: 1x5x95, 1x5x135, 1x5x155, 1x5x175, 1x3x185, 1x8x155

I also did 3 sets of preacher curls and 4 sets of db behind the neck extensions and some ab work.

[Gettinpumped]

Week 3 Day 1
Today was a good day, no shoulder or back pains which is a good for me. Mondays I dont work so I get to hit the gym early. Well heres how it went.

Squat: 1x5x135, 1x5x185, 1x5x205, 1x5x225, 1x5x245
Bench: 1x5x135, 1x5x185, 1x5x205, 1x5x225, 1x5x245
BBRow: 1x5x95, 1x5x135, 1x5x155, 1x5x175, 1x5x95

[Gettinpumped]

Week 3 Day 2
Well I had a good workout. Intensity was up but my deadlifts sucked. I really need to work on my grip. I think maybe next week I will lighten it up and do sumos instead of conventional. I ended up doing military to the front cus I really need to work on that.

Squat: 1x5x135, 1x5x185, 2x5x205 those last 2 sets just felt easy.
Military Press(to the front): 1x5x65, 1x5x85, 1x5x95, 1x5x105
Deadlift: 1x5x185, 1x5x235, 1x4x255, 1x5x255

[Gettinpumped]

Week 3 Day 3
This workout was awesome. Lots of energy and squats just felt too easy. I wanted to go heavier but Im gonna save that for the following weeks since Im only on my 3rd week. Heres how it went.
Squats: 1x5x135, 1x5x185, 1x5x225,1x5x245,1x3x255,1x8x225

Bench: 1x5x135,1x5x185,1x5x225,1x5x245,1x3x255,1x8x225

BBRow: 1x5x95,1x5x135,1x5x225,1x5x245,1x3x255,1x8x225

Also did some BB Curls, behind the neck db extensions and some ab work.

[Gettinpumped]

Week 4 Day 1

Todays workout went good. I had lots of strength and my squats just felt too easy. I think maybe next week Im gonna change the way I do my rows and use a reverse grip. Im hoping my deads will go as easy as my squats. Heres how it went:

Squat: 1x5x185, 1x5x225, 1x5x245, 1x5x255, 1x5x275

Bench: 1x5x185, 1x5x225, 1x5x245, 1x5x255, 1x5x260

BBRow:1x5x135, 1x5x155, 1x5x175, 1x5x195, 1x5x205

[MISSINGLINK]

You are on the right program. Nice work

[Gettinpumped]

Week 4 Day 2
Todays workout was pretty good. I changed my deads to sumo deads. I really need to work on those. Heres how it went.

Squat: 1x5x185, 1x5x225, 2x5x275

MilitaryPress: 1x5x65, 1x5x85, 1x5x105, 1x5x115

Sumo Deads: 1x5x135, 1x5x185, 1x5x205, 1x5x225

[Gettinpumped]

Week 4 Day 3
I had a pretty good workout today. I couldnt get my 3 reps on my 5th set of squats but thats only cus I didnt have a spotter. Bench felt good and and my rows didnt feel as heavy as I thought. Heres how it went.

Squat: 1x5x225, 1x5x245, 1x5x265, 1x5x285, 1x2x295, 1x8x265

Bench: 1x5x185, 1x5x225, 1x5x245, 1x5x265, 1x3x270, 1x8x245

BBRow: 1x5x95, 1x5x135, 1x5x175, 1x5x195, 1x3x215, 1x8x175

[Davtown]

Workouts are looking nice and strong! I've also found that behind the neck military presses feel a lot more natural than to the front. From what I've read, just make sure to not go down past the ears on BTN presses for safety reasons.

[Gettinpumped]

Week 5 Day 1
Well todays workout was pretty good. I had lots of strenght and energy. Im really starting to like squats. I hit a PR on squats and on the rows. Heres how it went:

Squats: 1x5x225, 1x5x245, 1x5x265, 1x5x285, 1x5x305PR

Bench: 1x5x135, 1x5x225, 1x5x245, 1x5x265, 1x5x270

BBRows: 1x5x135, 1x5x175, 1x5x195, 1x5x215, 1x5x225PR

[Gettinpumped]

Week 5 Day 2

Squat:
1x5x185
1x5x225
2x5x275

Military Press:
1x5x65
1x5x85
1x5x125
1x5x135

Deadlift(Conventional):
1x5x135
1x5x185
1x5x235
1x5x255

I had a pretty good workout today but man those deads were exhausting. I was gonna go for 275 but my back wasnt feeling to good. Im gonna be doing this routine for maybe another 4 weeks or more if I keep making progress, if not then maybe Im gonna go with westside or dc style.

[Gettinpumped]

Week 5 Day 3

Squats:
2x5x275
1x5x295
1x5x305
1x3x315 PR
1x8x225

Bench:
1x5x135
1x5x185
1x5x225
1x5x245
1x3x275

BBRow:
1x5x135
1x5x175
1x5x215
1x5x225
1x3x235 PR
1x8x175

Todays workout was tough. I didnt have lots of energy. I guess Im just not as energized as I am when I workout at night. Im currently not taking any supps just whey protein. Moneys a little tight right now since I just bought some furniture. Im hoping to hit a PR on bench Monday. Anyone know what kind of warmup I can do before squats cus my inner thighs are really starting to hurt. I might just reset the weights on squats and rows not too sure yet.

[MISSINGLINK]

Don't reset the weights for any exercise until you miss for at least 2 weeks and only reset for that exercise. I would abuse this program as long as you can make progress. I noticed in your bench you did not do the last set of 8?

[Gettinpumped]

Yeah I was soo tired and exhausted that I forgot about the last set. Im gonna keep pushing and maybe on Monday I might do the bench 1st and squat last.

[benchintraining]

Originally Posted by Gettinpumped

Week 5 Day 3

Squats:
2x5x275
1x5x295
1x5x305
1x3x315 PR
1x8x225

Bench:
1x5x135
1x5x185
1x5x225
1x5x245
1x3x275

BBRow:
1x5x135
1x5x175
1x5x215
1x5x225
1x3x235 PR
1x8x175

Todays workout was tough. I didnt have lots of energy. I guess Im just not as energized as I am when I workout at night. Im currently not taking any supps just whey protein. Anyone know what kind of warmup I can do before squats cus my inner thighs are really starting to hurt. I might just reset the weights on squats and rows not too sure yet.

Why reset. You have not failed on your squat attempts and your weight keeps going up. Unless you fail two weeks in a row dont stop. As for a warm up, I do 135 x 10 ATG, 225 x 5 ATG, 275 x 1 ATG, then worksets. You might want to ride a stationary bike for about 5 minutes to get your legs warmed up and or stretch before you lift. Good luck on you bench PR.

[Gettinpumped]

Week 6 Day 1

Bench:
1x5x135
1x5x185
1x5x225
1x5x245
1x5x275 PR

Squat:
1x5x225
1x5x275
1x5x295
1x5x315 PR
1x5x335 PR

BBRow:
1x5x135
1x5x185
1x5x205
1x5x225
1x5x245 PR

Todays workout was pretty good. I think because I did bench 1st it made it easier for me. Im hoping next week it will be another PR. Squats just felt too easy I think it was because I had a spotter. He didnt help but I think that because I knew someone was there to help that it made me push harder. I hit another PR on rows. The weights actually dont feel to heavy on rows its just that my grips always give out. I've actually done more weight on rows before but that was with straps. Im not using any straps ever again. Well Im hoping that Wednesday my deads go up.

[Gettinpumped]

Today me and my wife went to the park and did some light cardio. We walked 1.5 miles and jogged .5 miles. Damn that .5 mile was very tiring. Im really out of shape. Im going to be trying to do some light cardio atleast 2 times a week now. I dont want to overdo it and lose strenght. Tomorrow is deadlift day so Im hoping to go up atleast 10s from last weeks. Thinking of doing deads first to have the energy and strenght.

[Gettinpumped]

Week 6 Day 2

Deads(sumo)
1x5x235
1x5x255
1x5x275
1x5x295

Military Press
1x5x85
1x5x105
1x5x125
1x5x145 PR

Squats
1x5x135
1x5x185
2x5x225

Todays workout was ok. I started off with deads first so I could have more energy. I did get a Pr on them but damn I was exhausted afterwards. My inner thighs were hurting a little on squats. What do u guys think I should do to really warm them up so I wont be hurting so much? I also did a couple sets of decline bench sit ups and some back extensions. I ordered ***********s Ultimate MassPump Stack, which is just cee, arginine ee, and citruline malate. It should be here tomorrow and I'll let everyone know how its working for me. I've been off creatine for about 4 months so I should see some kind of results from it.

[Gettinpumped]

Hey Bench just noticed u replied. Well thanks for the tip. I think riding the bike will help and Im thinking of doing some light seated leg curls to really warm up my hamstrings. Hopefully tomorrow my legs wont be bothering me. I also just got my order in from NutralPlanet so I'll be starting that tomorrow.

[Gettinpumped]

Week 6 Day 2

Bench:
1x5x135
1x5x185
1x5x225
1x5x245
1x3x280 PR

Squat:
1x5x275
1x5x295
1x10x315 PR
1x2x340 PR

BBRow:
1x5x135
1x5x185
1x5x225
1x8x135

Todays workout was good but I didnt do all my sets. I had little time before the gym closed. I did take my cee, arginine, and citrulline malate pre workout. The cee didnt taste bad at all but the cm taste a little bad. I was very bloated but I dont think it had anything to do with the supps. I was bloated before I took it and all the water I drank just made me bloat. By the time I was at the gym it was gone. I think I couldve gone heavier but again my legs were hurting and I was worn out from doing 315 for 10 reps. I was only going for 5 but my spotter got me all pumped up that I just kept knocking em out. I couldve got about 4 more reps. The 340 just seemed too heavy. If my legs continue to hurt I might deload the weight for a week or two. Im gonna try to keep my bench going up. Im going to be taking the cee everyday so Im hoping that will help out. Well Im so tired Im gonna shower and go to slleep.

[Gettinpumped]

Just noticed my last post was actually day 3 not 2. Well this morning me and my wife took the kids to the park. I walked 1 mile and jogged 1 mile. Last week I was only able to jog .5 miles. It felt so good to finish that mile. Tomorrow will be the start of my 7th week and I really havent seen much improvement on my deads. Do u guys think it would help to throw in some SLDL or RDL on Mondays to help me with my deads? I do deads every Wednesday.

[Gettinpumped]

Just took my cee, citrulline malate and arginine. About to go hit the weights. Do u guys think it would be good to take the arginine and cm on off days or just pre workout? Im already taking the cee everyday.

[Gettinpumped]

Week 7 Day 1

Bench:
1x5x135
1x5x185
1x5x225
1x5x245
1x5x280 PR
1x8x225 dont know why I did this last set I guess I thought it was Friday

Squats:
1x5x295
1x5x315
1x5x335
1x4x345 PR I didnt have a spotter so I didnt go for the 5th

SLDL:
1x5x135
1x5x185
2x5x235
1x8x135

Well todays workout was good but those squats are really killing me. After this week I may deload on squats. I added the SLDL instead of doing rows just to see if that can help me out on deads. Im new to the sldl. The only thing is that the 235 seamed light but my grip was failing bad. I really need to do something about that.

[Gettinpumped]

Week 7 Day 2

Deadlifts(sumo)
1x5x185
1x5x235
1x5x285
1x5x305 PR

Military
1x5x95
1x5x115
1x5x135
1x5x155 PR

Squats
1x5x135
1x5x185
2x5x225

Todays workout was good. Deadlifts went up 10lbs. The last set on military was damn hard and on squats I squatted with a narrow stance. It felt good.
Im thinkinf of next week doing 3 sets of 8 with less weight on everything but deads and bench. Well thats it for today guys. If any of u have any suggestions or tips let me know. Im new to this routine. Later guys.

[Gettinpumped]

Week 7 Day 3

Bench
1x5x135
1x5x185
1x5x225
1x5x245
1x3x285 PR
1x8x245

Squats
1x5x275
1x5x295
1x5x315
1x5x335
1x2x355 PR (didnt have a spotter so I didnt attempt the third, felt heavy)
1x8x275

SLDL
1x5x135
1x5x185
1x5x235
1x5x255
1x8x135

Todays workout was tough. My legs have been hurting and today my knees were hurting too. Next week I might just skip legs or maybe do like 3 sets of 8 with lighter weight. The only thing I wont change is Bench and Deads. I noticed I looked more vascular today. I actually had veings all down my arms. It must be from the arginine. Well Im about to eat and rest. If anyone has any suggestions as to what to do maybe for like 2 weeks to deload or squats and rows let me know. I appreciate all the help u guys can give me. Later.

[Gettinpumped]

Week 8 Day 1

Bench:
1x5x135
1x5x185
1x5x225
1x5x245
1x3x285
1x4x285 PR
1x3x285
1x13x225

DB Incline Bench:
1x8x55s
1x8x80s
1x6x100s

Tricep Extensions(incline bench):
1x10x30s
2x8x35s

Behind the neck Extensions:
1x8x50s
1x8x55s
1x8x60s
1x8x70s

Preacher Curl:
2x8x25 each side(close grip)
2x8x25 each side(wide grip)

Todays workout was good. My triceps are so damn pumped. I've never had a pump like this. I didnt follow the 5x5 today. I might not do it this week. My knees and legs were hurting me bad this weekend keeping me from getting a good nights sleep. I rubbed icy hot on them for a couple of days and took some pain relievers. The pain has almost completely gone away so I didnt want to do any squats this week. 285 today seemed tough. I didnt get a spotter until the last set so I was already burned out. Next week I will go back to the 5x5 and hopefully I can get past this 285.