Building a stronger me

doug3932

chriity139 wrote: »

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

Sounds a like a great workout! Congratulations on your desired weight so far, excellent job!

chriity139

doug3932 wrote: »

Sounds a like a great workout! Congratulations on your desired weight so far, excellent job!

Cheers man im up to about 83-85kg now depending on my food intake.

Its a good workout alright i vary the assistance work a bit so keeps it exciting all the time.

Cant wait for this month to pass so i can move onto the smolov jr cycle

chriity139

Week 8 day 1 Chest

Bw 82.7kg

Really wanted to test my 1 rep max tonight but unfortunately my training partner is sick so I chose to do reps.

Flat Bench
1x20 @ 20kg
1x10 @ 60kg
10x10 @ 70kg

Flat Db press
1x10 @ 30kg
5x5 @ 40kg

Incline Bench
1x20 @ 20kg
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
10x10 @ 50kg
1x7 @ 60kg
1x4 @ 70kg
2x10 @ 50kg

Incline Db press
1x15 @ 15kg
1x12 @ 17.5kg
1x12 @ 20kg
1x10 @ 22.5kg
1x8 @ 22.5kg

Decline Bench
1x20 @ 20kg
4x8 @ 60kg

Seated machine flies
5x12 @ 90kg

chriity139

Week 8 Day 2 Deadlifting

Bw 82.7kg

Deadlift
1x10 @ 70kg
1x5 @ 110kg
1x3 @ 150kg
1x2 @ 170kg (pb for double reps)
180kg failed

Speed pulls
5x3 @ 110kg

chriity139

Week 8 Day 3 Quads

Bw 83.7kg

Hack Squat
1x20 @ 20kg
1x15 @ 60kg
1x12 @ 90kg
1x12 @ 100kg
1x10 @ 120kg
1x5 @ 140kg
1x5 @ 160kg
1x5 @ 170kg
1x5 @ 140kg
1x10 @ 100kg

Incline Leg press
1x20 @ 100kg
1x12 @ 180kg
1x10 @ 260kg
1x8 @ 300kg
1x6 @ 340kg

Walking lunges and Leg Extension Superset
Lunge 1x12 @ 35kg
Extension 1x12 @ 50kg
Lunge 1x12 @ 35kg
Extension 1x12 @ 70kg
Lunge 1x12 @ 35kg
Extension 1x12 @ 90kg
Lunge 1x12 @ 35kg
Extension 1x10 @ 110kg
Lunge 1x30 @ 35kg
Extension 1x10 @ 130kg

Already have difficulty sitting down, god knows what I will be like tomorrow. Amazing quad work out

Mr. Manager

Damn dude, that's a lot of punishment on the legs - Good luck tomorrow

chriity139

I Love PPPP Longtime wrote: »

Damn dude, that's a lot of punishment on the legs - Good luck tomorrow

I hate quad day my legs. Wish there was a crying smiley face would be suitable for this. Id say ill be worse tomorrow the leg doms always kicks in bad on the second day.

Hamstrings tonight oh greeeeeeeeat

Mr. Manager

Mine are still having me walk like I've been taken advantage of by Jesus in a Mexican prison..

chriity139

I Love PPPP Longtime wrote: »

Mine are still having me walk like I've been taken advantage of by Jesus in a Mexican prison..

Thought jesus was ment to be gentle. Clearly the mexican jesus missed that class

chriity139

Week 8 Day 4 Shoulders

Bw 83.8kg

Barbell shoulder press
1x20 @ 20kg
1x5 @ 40kg
1x3 @ 60kg
1x3 @ 70kg
1x1 @ 75kg
1x1 @ 80kg
1x1 @ 82.5kg
85kg Failed twice. Felt I could have gotten it if I worked upto it a bit quicker.
1x3 @ 60kg


Seated Db Shoulder press
1x12 @ 15kg
1x10 @ 17.5kg
1x8 @ 20kg
1x6 @ 22.5kg
2x5 @ 25kg

Rear delt machine pull
3x8 @ 120kg
1x10 @ 100kg
1x12 @ 80kg

Giant setted 3 times
rear delt Db flies @ 15kg x 12
Forward Db raises @ 5kg x 8
Laterial Db raises @ 7.5kg x 8
Trapbar shrugs @ 70kg x 15
Rear Delt raises @ 5kg x 8

chriity139

Week 8 Day 5 Study Break workout

Bw 83.5kg

Been studying all day for my exams starting tomorrow and I just got sick of being in the house so needed a break. Went to the gym for a light 50min full body workout. Really enjoyed it compared to the 5 day split routine I usually do. All squats were ATG and were held for 10 seconds at the bottom.

Squat + Bench
Squat 1x20 @ 20kg
Bench 1x20 @ 20kg
Squat 1x20 @ 20kg
Bench 1x20 @ 20kg
Squat 1x10 @ 40kg
Bench 1x15 @ 40kg
Squat 1x10 @ 50kg
Bench 1x10 @ 50kg
Squat 1x10 @ 60kg
Bench 1x10 @ 60kg

Squat + Pullups
Squat 1x5 @ 60kg
Pullup 1x5 @ Bw
Squat 1x5 @ 70kg
Pullup 1x5 @ Bw
Squat 1x5 @ 80kg
Pullup 1x5 @ Bw
Squat 1x5 @ 60kg
Pullup 1x5 @ Bw
Squat 1x5 @ 60kg
Pullup 1x5 @ Bw

Squat + Lat pulldown
Squat 1x5 @ 60kg
Latt 1x10 @ 60kg
Squat 1x5 @ 60kg
Latt 1x10 @ 60kg
Squat 1x5 @ 60kg
Latt 1x10 @ 60kg

Squat + Double hamstring curl
Squat 1x5 @ 60kg
Hams 1x12 @ 48kg
Squat 1x5 @ 60kg
Hams 1x10 @ 55kg
Squat 1x5 @ 60kg
Hams 1x18 @ 63kg

Ab work
20 v sit-ups with 10kg plate
60 second plank
30 side to side abs
60 crunches

Stretching
3x 30 seconds hamstring
3 x 30 second goblet squat with 5kg plate
3 x 30 second glute stretch

First time in the past year I have stretched after a work out as I usually stay until closing. After stretching today after my quick workout I feel great, not tight at all. I am going to make sure I finish each day with 15 mins left at the end to stretch whatever body part I worked. No point being big and strong if your not functional and mobile.

runawaybishop

Your OHP really shot up

chriity139

runawaybishop wrote: »

Your OHP really shot up

I no nearly bodyweight never tested my 1 rep max before just use to do 5x5 at 70kg +

I find as my squat improves the rest of my exercises improve too. Truly is the king of all exercises.

chriity139

Found this on the internet, its a strength level calculator to bodyweight.
http://strengthlevel.com/index.php

Current 1 rep max on bench, squat and deadlift (last tested)

Bench 120kg @ 81kg
Squat 130kg @ 81kg
Barbell deadlift 180kg @ 82kg
Trapbar deadlift 205kg @ 82kg

Lift to body weight results (how many times your bodyweight you can lift)
Bench 1.48
Squat 1.60
BB DL 2.20
TB DL 2.50

Powerlifting total since last 1 rep max test is 430kg. Would like to see 460kg + at 81-83kg bodyweight

chriity139

Week 9 Day 1 Chest

Bw 82kg

Bench
4x16 @ 60kg
2x10 @ 80kg
1x3 @ 100kg
1x1 @ 110kg
1x1 @ 120kg (new pb)
failed 122.5kg.
1x6 @ 90kg
1x8 @ 80kg
1x12 @ 60kg

Decline Bench
3x12 @ 60kg
2x7 @ 80kg

Incline Db press
1x12 @ 17.5kg
1x10 @ 20kg
1x10 @ 22.5kg
1x8 @ 25kg
1x20 @ 12.5kg

Cable flies
1x12 @ 27kg
1x10 @ 34kg
4x8 @ 48kg

Didn't go into the gym tonight to try my 1 rep max just decided it half way through the bench set. After previously tiring out my chest I failed at 122.5kg which I think I could easily get as 120kg flew up. Will try again in a few weeks with a lot less sets before hand.

RidleyRider

Proof of the importance of knowing what you're going to do in each session right there:P Nice job on the PB all the same

chriity139

RidleyRider wrote: »

Proof of the importance of knowing what you're going to do in each session right there:P Nice job on the PB all the same

Cheers man just felt like getting a pump tonight but said the hell with it lets see where I'm at. My strength is up from the last time and I was fresh last pb. Proves this 5x5 is great for strength but its hard enough on the body

chriity139

Week 9 Day 2 Legs

Bw 83kg

Front Squat
1x20 @ 20kg
1x10 @ 40kg (last 3 reps paused at bottom for 10s each)
1x8 @ 60kg (Last 3 reps paused 10 seconds each)
1x5 @ 60kg (last rep paused for 20s)
1x5 @ 60kg (First 3 reps paused for 8s)
1x5 @ 60kg (1st and last rep paused for 10s)

Back Squat
5x5 @ 100kg (1 5s pause per set)

Double Hamstring curl + Walking Lunge
DH 1x12 @ 48kg
Lu 1x24 @ 30kg
DH 1x12 @ 52.6kg
Lu 1x24 @ 30kg
DH 1x9 @ 55kg
Lu 1x24 @ 30kg
DH 1x7 @ 55kg
Lu 1x24 @ 30kg
Lu 1x24 @ 30kg
DH 1x7 @ 57.3kg

All Double hamstring curls were done at a 2 0 5 tempo.

Vertical Leg press
4x12 @ 110kg
1x10 @ 140kg
1x8 @ 170kg

Stretched for 10-15mins.

Trying to increase the number of leg sessions per week now to 2 or 3 or add them into another body part day to try prepare myself for this smolov squat program I will be starting in 4 weeks.

chriity139

Week 9 Day 3 Legs, Back, Shoulders

Bw 83.3kg

Front Squat
1x10 @ 20kg
1x10 @ 30kg
1x10 @ 40kg
1x8 @ 50kg
1x5 @ 60kg
1x3 @ 65kg
1x3 @ 70kg
1x3 @ 75kg
1x3 @ 80kg
1x3 @ 85kg

Db Shoulder press + Leg Extension
Db 1x15 @ 15kg Leg 1x12 @ 70kg
Db 1x12 @ 17.5kg Leg 1x12 @ 90kg
Db 1x12 @ 20kg Leg 1x12 @ 110kg
Db 1x8 @ 22.5kg Leg 1x12 @ 130kg
Db 1x8 @ 25kg Leg 1x10 @ 150kg
Db 1x8 @ 25kg Leg 1x8 @ 170kg
Db 1x8 @ 25kg Leg 1x6 @ 190kg

Wide grip pullups + Back Squats
Pull 1x5 Bs 1x8 @ 60kg
Pull 1x5 Bs 1x5 @ 80kg
Pull 1x5 Bs 1x3 @ 100kg
Pull 1x5 Bs 1x2 @ 110kg
Pull 1x5 Bs 1x2 @ 120kg

chriity139

week 9 Day 4 Front Squats and Trapbar Deadlift

Bw 82.4kg

Front Squat
1x10 @ 20kg
2x5 @ 40kg
1x5 @ 50kg
1x3 @ 60kg
1x3 @ 80kg
1x3 @ 85kg
1x1 @ 90kg

Trapbar Deadlift
1x8 @ 80kg
1x5 @ 120kg
1x3 @ 160kg
1x1 @ 200kg
1x1 @ 210kg (new pb, up from 205kg last time tested)
Failed 220kg (no rest as gym was shutting, I reckon it would have come up if I got sufficient rest time).

Was surprised how easy 210kg came up. Looking forward to seeing what I get in another 3 weeks time.
I don't train this exercise at all but I think the large volume of squats that I am doing during the week really helps with it.

chriity139

Week 10 Day 1 Chest

Bw 83kg

Flat Bench Press
2x20 @ 20kg
3x15 @ 60kg
2x7 @ 80kg
2x5 @ 100kg
1x3 @ 110kg (new pb for 3 reps)
1x5 @ 100kg

Incline Bench
2x12 @ 60kg
1x8 @ 80kg
4x12 @ 60kg

Incline Dumbbell press
1x12 @ 20kg
1x7 @ 25kg
2x10 @ 20kg

At the end of this session me and my mate decided to do a mike rashid drop set on the flat bench. He trains with ct fletcher. So we straight with 4 5kg plates either side, go to failure then drop a plate either side until you get to 1 plate then you build your way back up to 4 5kg plates either side. Must admit was the most demorialising exercise I have ever done. Towards the end I was literally stuck under a bar with 30-60kg on it from 4-1 rep. Saying that I really enjoyed the challenge and will be doing it again

chriity139

Week 10 Day 2 Back

Bw 82.4kg

Deadlift
1x10 @ 60kg
2x5 @ 80kg
2x4 @ 120kg
Belt and straps
1x3 @ 160kg
1x1 @ 180kg
1x2 @ 160kg
1x1 @ 190kg (new pb)

Seated plate loaded upper back pull both hands
1x10 @ 40kg
1x8 @ 80kg
1x8 @ 100kg
2x10 @ 80kg

Seated Plate loaded upper back pull one hand
1x10 @ 80kg
3x10 @ 100kg

Latt pull down
1x12 @ 45kg
1x10 @ 54kg
1x8 @ 63kg
1x6 @ 72kg
1x8 @ 63kg
1x10 @ 54kg
1x12 @ 45kg

Bent over rope latt pull
4x18 @ 20kg

Was shocked how easy 190kg came up on the deadlift after seriously struggling with 180kg last week. Must be all the ATG squatting I'm doing that helps me get the bar up alot quicker from the ground.

Alf Veedersane

chriity139 wrote: »

Seated plate loaded upper back pull both hands
1x10 @ 40kg
1x8 @ 80kg
1x8 @ 100kg
2x10 @ 80kg

Seated Plate loaded upper back pull one hand
1x10 @ 80kg
3x10 @ 100kg

So, with the two-hand version, is that 40/80/100 per side?

chriity139

Alf Veedersane wrote: »

So, with the two-hand version, is that 40/80/100 per side?

No its total weight man so 40-50kg each side

johnfaul

chriity139 wrote: »

Week 10 Day 2 Back

Bw 82.4kg

Deadlift
1x10 @ 60kg
2x5 @ 80kg
2x4 @ 120kg
Belt and straps
1x3 @ 160kg
1x1 @ 180kg
1x2 @ 160kg
1x1 @ 190kg (new pb)

Seated plate loaded upper back pull both hands
1x10 @ 40kg
1x8 @ 80kg
1x8 @ 100kg
2x10 @ 80kg

Seated Plate loaded upper back pull one hand
1x10 @ 80kg
3x10 @ 100kg

Latt pull down
1x12 @ 45kg
1x10 @ 54kg
1x8 @ 63kg
1x6 @ 72kg
1x8 @ 63kg
1x10 @ 54kg
1x12 @ 45kg

Bent over rope latt pull
4x18 @ 20kg

Was shocked how easy 190kg came up on the deadlift after seriously struggling with 180kg last week. Must be all the ATG squatting I'm doing that helps me get the bar up alot quicker from the ground.

I definitely rate the ATG squatting to increase the Deadlift my speed of the floor has increased a lot since doing all squats ATG

Alf Veedersane

chriity139 wrote: »

No its total weight man so 40-50kg each side

That's what I was thinking. I had just wondered if you doubled up then on the one-arm version.

Used to do only the one-arm version until I realised I was recruiting God knows how many other muscles towards the end of the set

chriity139

johnfaul wrote: »

I definitely rate the ATG squatting to increase the Deadlift my speed of the floor has increased a lot since doing all squats ATG

Full range on squatting seems to improve every other exercise I do. Bench, deadlift, shoulder press you name it my numbers have increased significantly

chriity139

Alf Veedersane wrote: »

That's what I was thinking. I had just wondered if you doubled up then on the one-arm version.

Used to do only the one-arm version until I realised I was recruiting God knows how many other muscles towards the end of the set

I usually do double up on the one arm version but my partner wanted to stay at the high rep weight. Didnt feel like stripping and loading the machine everytime it was my go

chriity139

Week 10 Day 3 Legs

Bw 83.3kg

15 mins mobility and stretching before hand

Front Squat
1x20 @ 20kg
1x10 @ 40kg
3x10 @ 60kg
Couldn't go any higher my wrist started to hurt something awful

Back Squat
1x10 @ 60kg
1x3 @ 90kg
1x2 @ 100kg
1x2 @ 110kg
1x1 @ 120kg
1x1 @ 122.5kg (new pb )
3x1 @ 120kg

Hack Squat
1x10 @ 60kg
1x10 @ 100kg
1x5 @ 140kg
1x5 @ 160kg
1x10 @ 100kg

Plate loaded leg extension
1x10 @ 40kg
2x10 @ 60kg
1x10 @ 60kg
1x10 @ 50kg

chriity139

Week 10 day 4 Morning leg press

Bw ?

At the moment I am training legs 2-3 times a week to prepare them for smolov after christmas. Its all about heavy weight and large volume. Legs feel really good with this amount of training.

Leg press
1x20 @ 60kg
1x10 @ 100kg
1x10 @ 140kg
1x10 @ 180kg
1x10 @ 220kg
1x5 @ 260kg
1x5 @ 300kg
1x5 @ 340kg
1x5 @ 360kg
1x5 @ 380kg (pb)
1x3 @ 400kg (pb)
1x3 @ 420kg (pb)
1x5 @ 380kg
1x6 @ 340kg
1x7 @ 300kg
1x8 @ 260kg
1x9 @ 220kg
1x10 @ 180kg
1x11 @ 140kg
1x12 @ 100kg

Really feeling it in my legs mainly quads after that session. Last time I tried my heaviest on the leg press 1 got 370kg for 2 reps this time I got 420kg for 3 full range reps. Would have probably tried 440kg but my spotter had to leave so I decided against it.

I never train leg press but I think the 50kg increase from my last pb is due to the large volume of squats that I am doing along with hack squats.