Building a stronger me

chriity139

I was training for hypertrophy for the past 5 months and got a little bord of it, seen great results from it though.

I will be doing the 5x5 program 5 days a week for about 12 weeks.

Currently weigh 82kg, up from 76kg 5 months ago.

I am nearly 2 weeks into the program.

Day 1 Chest
5x5 bench press @ 90kg
5x5 flat dumbbell press @ 40kg
5x5 incline dumbbell flies @ 30kg
5x5 chest press machine wide grip @ 120kg
5x5 chest press machine narrow grip @ 120kg
5x5 standing cable flies @ 40kg

Day 2 Back
5x5 pullups
5x5 lat pull down @ 74kg
5x5 seated cable row narrow grip @ 87kg
5x5 Seated cable row wide grip @ 81kg
5x5 Barbell row @ 80kg
5x5 Seated machine row @140kg
5x5 Seated shoulder row @ 110kg

Day 3 Legs
5x5 Below parallel squats @ 85kg
5x5 hack squat 100kg
5x5 leg extension @ 150kg
10x3 single hamstring curl @ 27kg
10x10 Glute abducter @ 170kg
4x12 double leg hamstring curl @ 48kg
4x12 walking barbell lunge @ 35kg

Day 4 Shoulders
5x5 military press @ 55kg
5x5 seated dumbbell press @ 22.5kg
5x5 shoulder press machine wide grip @ 60kg
5x5 shoulder press machine narrow grip @ 60kg
5x5 barbell upright row @ 45kg
5x5 Seated bent over lateral raise @ 25kg
3x12 lateral raise @ 7.5kg
3x12 forward raise @ 7.5kg

Day 5 Bicep/Tricep
8-10x3 Close grip bench press 70kg
10-12x5 Tricep pushdown @27kg,34kg,41kg,48kg,48kg
10-12x3 flat dumbbell kickbacks @ 15kg
10-12x5 Reverse bicep curls @ 27kg, 34kg, 41kg, 48kg,48kg
10-12x5 bicep curl @ 27kg,34kg,41kg,48kg,55kg
10-12x3 seated dumbbell curls @ 15kg
10-12x3 spider curls @ 25kg

Week 1 completed

chriity139

Week 2

Day 1 Chest
5x5 bench press @ 95kg
5x5 flat dumbbell press @ 40kg
5x5 incline dumbbell flies @ 35kg
5x5 chest press machine wide grip @ 120kg
5x5 chest press machine narrow grip @ 120kg
5x5 standing cable flies @ 40kg

Day 2 Back
5x5 pullups
5x5 lat pull down @ 81kg
5x5 seated cable row narrow grip @ 92kg
5x5 Seated cable row wide grip @ 81kg
5x5 Barbell row @ 82.5kg
5x5 Seated machine row @150kg
5x5 Seated shoulder row @ 110kg

chriity139

Week 2

Day 3 Legs
squats 5x5 @ 90kg
Hack squat 3x5 @ 105kg, 1x5 @ 110kg 1x5 @ 115kg
leg press 5x5 @ 280kg
Single hamstring curl 3x12 @ 27kg
Stiff leg deadlift 3x10 @ 60kg
standing glute abductor 3x10 @ 170kg
Standing glute abductor into squating glute abductor 5x10 @ 110kg
Double leg hamstring curl 3x12 @ 48kg
Walking lunges 5x5 @ 40kg

chriity139

Week 2

Day 4 Shoulders
Shoulder press 5x1 @ 55kg, 5x1 @ 57.5kg, 5x1 @60kg 2x5 @ 62.5kg
Dumbbell shoulder press 5x5 @ 25kg
Lateral dumbbell raise 3x12 @ 7.5kg
Forward dumbbell raise 3x12 @ 7.5kg
Seated bent over dumbbell lateral raise 5x5 @ 25kg
Barbell upright row 5x5 @ 45kg
Rear delt cable pull 3x15 @ 34kg


Shoulders are so sore after that work out, bring on the doms

chriity139

Week 2

Day 5 Arms
Close grip bench press 5x5 @ 90kg
10-12x5 Tricep pushdown @27kg,34kg,41kg,48kg,48kg
10-12x3 flat dumbbell kickbacks @ 15kg
10-12x5 Reverse bicep curls @ 27kg, 34kg, 41kg, 48kg,48kg
10-12x5 bicep curl @ 27kg,34kg,41kg,48kg,55kg
10-12x3 seated dumbbell curls @ 15kg
10-12x3 spider curls @ 25kg

Week 2 completed

chriity139

After 2 weeks completed on the 5x5 strength program I am feeling great. Got talking to a few of the lads in my gym who have recently completed a strength program and they suggested that I start taking glucosamine for my joints due to the massive stress being put on them compared to hypertrophy training.

Nutrition is a big part of this 5x5 training to help me build but most importantly recover adequately for the next session. My food and supplement intake everyday consists of the following

Breakfast
200g of porridge
400mls of full fat milk
10-20g raisins
pint of water
glucosamine, multivitamin, zinc, omega 3 oils and B vitamin tablets.

Lunch
2x150g chicken fillets
120g of pasta
tomatoes, jalopenos, full fat mayo
Pint of water

Dinner
2x150g chicken fillets
120g of pasta
tomatoes, jalopenos, full fat mayo
Pint of water

Post work out
2 wholegrain pitta breads with nutella
2 scoops of whey protein

Snacks
Bananas, nuts, tuna, pitta bread w/ nutella and peanut butter

My water intake daily varies from 3-4 litres depending on what I am training that day.

I generally allow myself 1 cheat meal every 2 weeks which would be a large 4 star pizza meal. My god how I look forward to them pizzas but it keeps me going in the gym

chriity139

Week 3

Day 1 Chest
Bench press 5x5 @ 100kg
Flat dumbbell press 5x5 @ 42.5kg
Incline dumbbell fly 5x5 @ 30kg

Was a rushed session tonight so my dumbbell fly weight decreased from last week due to much less rest inbetween sets and I also seemed to have hurt my right shoulder. Hopefully its nothing that a few days rest wont fix.

chriity139

Week 3

Day 2 Back
Having injured my shoulder on chest day I could only do pull movement which ment I couldnt do lat pull downs or pull ups but that didnt stop me having a killer workout.

x 1 or x 2 is how many sets of 5 I did at that weight

Seated close grip pulley cable row 5x5, 100kg x 2, 102.5kg x 2, 105kg x 1
Seated medium grip pulley cable row 5x5 82kg x1, 91kg x 2, 93.5kg x 1, 96kg x 1
Seated wide grip pulley cable row 5x5 82kg x 2, 84.5kg x 1, 87kg x 1, 91kg x 1
Seated rear delt row 5 x 5 75kg x 1, 80kg x 1 , 90kg x 1 , 100kg x 2 (Weight per arm)
Single seated arm rows 5x5 60kg x 3, 70kg x 2 (weight per arm)


After I finished my workout earlier than usual I decided to go back deadlifting. My previous pb 2 months ago was 170kg

110kg x 5
130kg x 3
150kg x 2
170kg x 1
180kg x 1
190kg x 1

chriity139

Week 3

day 3 legs (quads and glute)

Hack squats
1x5 @ 110kg
1x5 @ 130kg
1x5 @ 140kg
1x5 @ 150kg
1x5 @ 160kg
1x5 @ 170kg

Leg Press
1x5 @ 260kg
1x5 @ 300kg
1x5 @ 320kg
2x5 @ 340kg

Leg Extension
1x5 @ 150kg
1x5 @ 155kg
1x5 @ 160kg
1x5 @ 165kg
1x5 @ 170kg

Raised split squats
3x8 each leg @ 10kg dumbbell each hand

Walking lunges
3x16 @ 40kg

Decided since I have injured my shoulder and wont be able to train shoulders for a while to split my leg day into 2 seperate days.
Day 1 quads and flute
Day 2 hamstrings and calves

chriity139

chriity139 wrote: »

Day 1 quads and flute

chriity139

gvn wrote: »

hahahahahaha was a hard workout :D:D

chriity139

Week 3

Day 4 Shoulders

Barbell shoulder press
1x5 @ 50kg
1x5 @ 60kg
3x5 @ 65kg

Plate loaded rear delt
1x5 @ 80kg each hand
1x5 @ 90kg each hand
3x5 @ 95kg each hand

Rear delt cable pull
5x12 @ 36kg each arm

Lateral raises
5x12 @ 5kg each hand

Barbell upright row
5x12 @ 20kg

Had to take it easy today due to my injured shoulder

chriity139

Today was ment to be arm day but decided to take arm day off and visit raw conditioning on a day pass.

Without a doubt the coolest gym I've ever been in. Looks like a mini Golds gym which can only be a compliment.

Week 3

Day 5 Raw Conditioning.

Cardio
20mins cross trainer

Seated Ab Crunch Machine
1x20 @ 15kg
1x20 @ 25kg
1x20 @ 35kg
2x20 @ 45kg

Seated Rear delt Machine
5x8 wide grip @ 65kg
5x8 Close grip @ 45kg

Hammer strength Pull down
1x20 @ 10kg
1x12 @ 30kg
1x10 @ 50kg
1x8 @ 60kg
1x8 @ 70kg
1x6 @ 90kg
2x5 @ 100kg
Worked my way down towards 10kg again

Shoulder barbell row
1x12 @ 20kg
1x8 @ 40kg
2x5 @ 70kg

Barbell snatch
3x20 @ 20kg

More cardio
40mins walk to my bus

Now time to eat

COH

chriity139 wrote: »

Today was ment to be arm day but decided to take arm day off and visit raw conditioning on a day pass.

Without a doubt the coolest gym I've ever been in. Looks like a mini Golds gym which can only be a compliment.

Glad you liked the place chief

chriity139

I am going to start focusing alot more on squats and deadlifts as I think these are my weak power moves so I want to get the numbers up a bit. I will be doing these in the mornings and work on my other exercises at night

Today I worked on squats

Squats Ass to Grass
1x20 @ 20kg
1x6 @ 60kg
1x5 @ 80kg
1x5 @ 90kg
1x3 @ 100kg
1x3 @ 110kg
failed @ 115kg
2x5 @ 100kg
1x20 @ 60kg

I probably would have got 115kg for 1 or 2 if I moved up the weights quicker instead of a 10kg increment from 80kg. Felt very strong in all the other weights

Alf Veedersane

chriity139 wrote: »

I am going to start focusing alot more on squats and deadlifts as I think these are my weak power moves so I want to get the numbers up a bit. I will be doing these in the mornings and work on my other exercises at night

Today I worked on squats

Squats Ass to Grass
1x20 @ 20kg
1x6 @ 60kg
1x5 @ 80kg
1x5 @ 90kg
1x3 @ 100kg
1x3 @ 110kg
failed @ 115kg
2x5 @ 100kg
1x20 @ 60kg

I probably would have got 115kg for 1 or 2 if I moved up the weights quicker instead of a 10kg increment from 80kg. Felt very strong in all the other weights

Nice work!

If you did just 2-3 reps at 90kg and then 1 at 105kg, you'd have had enough in the tank.

If you want to knock out reps at 90. leave it til after you've hit the 115!

chriity139

Thanks for your input mate Will give what you suggested a go wednesday morning see how I get on as tomorrow is all about deadlifting.

chriity139

Tonight was suppose be chest day but due to my recovering shoulder I am laying off chest for the next week. Today I messed around with some olympic lift type moves and assistance exercises. This is my first olympic lifting style training I've done so dont be expecting big numbers.

Week 4

Day 1 Olympic lifts and Leg assistance

Over head Squat
All these were performed with a 5 second pause phase at the bottom of the movement.

2x20 @ 20kg
1x7 @ 30kg
1x5 @ 35kg
1x5 @ 40kg
1x5 @ 45kg (wrists started to hurt)
1x7 @ 20kg

Jerk
1x10 @ 20kg
1x10 @ 30kg
1x10 @ 35kg
1x10 @ 40kg

Romanian Deadlift
1x10 @ 20kg
1x10 @ 40kg
1x8 @ 60kg
1x6 @ 80kg

Split Squat
The weight is the dumbbell weight per hand

3x8 @ 12.5kg (carried out the reps for both legs)

Double Hamstring Curl
2x8 @ 48kg
2x6 @ 55kg
1x8@ 48kg
1x12 @ 41kg

Standing calve raises
The machine was set on resistance 4, not sure of the weight.

3x45 @ resistance 4.

each set consists of the normal foot position for 15 then both feet pointing inwards towards each other with the heels pointing outwards, then the opposite for heels facing inwards while toes face outwards. (Really is a killer of a set)

chriity139

Week 4

Morning deadlifting

As my current best using a trapbar for a deadlift is 190kg, I wanted to see what I could achieve with the conventional barbell deadlift.

1x5 @ 60kg
1x3 @ 100kg
1x1 @ 140kg Straps
1x1 @ 160kg Straps and Belt
1x1 @ 170kg Straps and Belt
failed at 175kg.

170kg felt very very strong coming up but was fairly exhausted after building up to it. I thought 175kg might come up which would be a 15kg increase on my pb for a barbell deadlift. Came up to about knee height and couldnt bring my hips through.

My previous pb for a barbell deadlift was 160kg struggling and fighting with it all the way up. I reckon I could had on 5kg if I was fresher.

chriity139

Week 4

Day 2 Back

Seated wide grip machine pulls Weight per hand
1x5 @ 40kg
1x5 @ 60kg
1x5 @ 70kg
2x5 @ 60kg

Seated narrow grip machine pulls Weight per hand
1x5 @ 40kg
1x5 @ 60kg
1x5 @ 70kg
2x5 @ 60kg

Seated cable row narrow grip
1x5 @ 82kg
4x5 @ 95kg

Seated cable row medium grip
1x5 @ 61kg
4x5 @ 75kg

Seated cable row wide grip
1x5 @ 61kg
1x5 @ 68kg
3x5 @ 75kg

Seated rear delt machine pull Weight per hand
5x8 @ 80kg

chriity139

Focused on getting more speed from the bottom of the squat dismorning. Each squat was held for 5 secs Ass to grass

1x10 @ 20kg
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 80kg

chriity139

Week 4 day 3

Legs

Squat ATG
1x5 @ 100kg
1x3 @ 110kg
1x2 @ 115kg (new pb)
1x1 @ 120kg (new pb) was a struggle to get out of below parallel but I did it.
2x5 @ 100kg
1x5 @ 90kg
2x6 @ 80kg
1x10 @ 60kg

Leg Press
1x10 @ 220kg
1x10 @ 260kg
1x5 @ 300kg
1x10 @ 260kg
1x10 @ 220kg
1x20 @ 180kg

Split Squat Raised Weight each hand
1x8 @ 10kg both legs
2x8 @ 12.5kg both legs

Leg Extension
1x20 @ 70kg
1x15 @ 90kg
1x10 @ 110kg
1x5 @ 115kg

chriity139

Week 4 Day 4

Shoulders

Barbell shoulder press
1x5 @ 60kg
1x5 @ 65kg
2x5 @ 67.5
1x4 @ 70kg (couldn't get the 5th rep up, tried 3 times)
1x10 @ 40kg
1x20 @ 20kg

Plate loaded rear delt machine pull Weight per hand
1x8 @ 80kg
4x8 @ 90kg

Galileo Rear Delt Machine
1x12 @ 80kg
1x10 @ 90kg
1x8 @ 110kg
2x10 @ 100kg

Upright barbell row
1x8 @ 40kg
4x5 @ 45kg

Serious pump in the shoulders after that work out

chriity139

Week 4 Day 5

Arms

Close grip bench
1x8 @ 60kg
1x5 @ 80kg (shoulder started to hurt so reduced the weight)
3x8 @ 60kg

Tricep Pushdown
1x15 @ 27kg
1x12 @ 34kg
1x12 @ 41kg
1x10 @ 48kg
2x8 @ 55kg
Dropset from 41kg for 20reps

Tricep Dumbbell kickback Weight per hand
1x6 @ 15kg
2x8 @ 12.5kg

Seated Hammer curl half range then full range = 1 rep
3x8 @ 15kg

Barbell bicep curl
1x21's @ 25kg
1x21's @ 20kg
1x21's @ 20kg (failed to complete)

Bent over seated bicep curl
1x8 @ 27.5kg
1x8 @ 30kg
1x7 @ 30kg (couldn't get the 8th rep)

chriity139

After completing 4 weeks of strength training I am giving my body a week off by doing low weight high reps to get that pump.

Week 5 Day 1

Chest

Decline Bench
10x10 @ 60kg

Flat bench
10x10 @ 60kg
2x10 @ 80kg

Incline bench
10x10 @ 50kg

Flat dumbbell press
3x8 @ 22.5kg
1x7 @ 22.5kg
1x10 @ 22.5kg
2x8 @ 25kg

Seated Machine flies
5x12 @ 90kg

chriity139

Week 5 Day 2

Back

Wide grip pullups
5x5

Lat pull down wide grip
3x10 @ 55kg

lat pull down close grip
3x10 @ 55kg

Single arm lat pull down
3x12 @ 18kg

Narrow grip pulley row
2x10 @ 64kg
2x8 @ 73kg

medium grip pulley row
1x12 @ 45kg
1x10 @ 55kg
2x8 @ 64kg

Seated wide grip row
3x8 @ 80kg

Seated narrow grip row
3x8 @ 80kg

Seated narrow supernated grip row
3x8 @ 80kg

chriity139

Early morning ATG squating
1x12 @ 20kg
1x10 @ 40kg
1x10 @ 50kg
1x8 @ 60kg
1x8 @ 80kg
1x6 @ 90kg
3x5 @ 100kg
1x5 @ 90kg
1x5 @ 80kg
1x5 @ 70kg
1x5 @ 60kg


Hips felt good today. Getting alot more use to squating now since I am doing it more. Can notice it in my form, power and speed coming up. Tried doing over head squats today but my shoulder was very tight. Will stretch properly later on and do them

chriity139

Week 5 Day 3

Legs

ATG Squat
10x10 @ 60kg

Leg press
1x20 @ 60kg
1x20 @ 100kg
1x20 @ 140kg

Single leg Hamstring curl
3x10 @ 27kg


Seriously difficult to complete them 100 reps of atg squats last night after that earlier morning squating session. Felt great finishing it. Next week Im going to try 100 reps at 70kg

chriity139

Early morning Deadlift assisting exercises

Speed Pulls
3x10 @ 60kg
1x6 @ 80kg

Wide grip chin ups
5x5

Rack pulls
1x10 @ 60kg
1x10 @ 80kg
1x10 @ 100kg
1x10 @ 120kg


Short but sweet. Legs really exhausted from yesterdays squatting. Made speed pulls very hard

chriity139

Week 5 Day 4

Shoulders

Military press
1x20 @ 20kg
3x12 @ 40kg
3x15 @ 30kg
3x10 @ 20kg

Seated dumbbell shoulder press
2x12 @ 12.5kg
3x12 @ 15kg

Seated bent over lateral raises
3x12 @ 15kg

Machine rear delt pull
5x15 @ 100kg

Seated plate loaded rear delt
5x12 @ 120kg each side

Front raise
3x12 @ 7.5kg

Upright barbell row
5x5 @ 45kg
1x15 @ 30kg

Hex bar shrugs
3x30 @ 30kg

chriity139

5 months ago I was training for those 6 pack abs and leanness. When I got down to very low double digit body fat percentages (10-12%) I thought i looked very small. From that day I decided to bulk. Finally back on carbs Below is a before and current picture of me going through lean bulking.




On the left I was 76kg, my endurance and fitness was very high but my strength and energy levels suffered hugely due to the paleo lifestyle I choice to achieve that lean look. Just over 2 months into the paleo lifestyle I crashed, felt awful due to low energy. Then and there I decided to end the paleo lifestyle and go back on carbs.
With days of consuming carbs, my energy was high and my strength was returning. I also felt and looked a lot better.
The picture on the right is how I currently am at the moment weighing 83.2kg and 12-14% bf. My goal weight was to reach 85kg then cut but I think I will stick with this bulk until the summer then cut properly (low carbs not eliminate completely).

After 4 months of bulking using a 5 day split hypertrophy program I decided to change it up and do a 3 month 5x5 program. Currently on my rest week after my first month of 5x5. All my compound and isolation lifts have increased.

Hypertrophy training compound lifts
Bench 1rm 95kg
Squat ATG 60-70kg
Deadlift 140kg
Overhead Barbell press 45kg

Current 5x5 stats
Bench 1 rm 117.5kg
Squat ATG 1rm 120kg
Deadlift 175-180kg
Overhead barbell Press 70kg


Daily nutrition
Meal 1 : 160-200g of oats, full fat milk, raisins, vitamins and minerals
Meal 2 : 80-120g of sweet potato, 3-4 scrambled eggs
Meal 3 : 100-120g of rice or pasta, 2 chicken fillets, tomatos, jalopenos, mayo
Meal 4 : 80-120g sweet potato, milk
Meal 5 : 100-120g rice or pasta, 2 chicken fillets
Meal 6 : 2 scoops whey, pitta bread, peanut butter, banana (post workout)

I also consume 3-4 litres of water each day. I allow myself 1 cheat meal a week to stop the cravings.
Cannot wait to see how the next few months go for me. Weather i'll continue on a more advanced strength program or go back to hypertrophy.