Alex's Work out Log

[amcredle]

Ok a little about me.

Im 33, 5'7 and currently weigh about 177lb. My goal is to gain about 5-10 pounds of muscle, cut my body fat to 10%.
Lifting goals.

Bench press: 225
Squat : 325
OHP : 145
Deadlift : 350
Bend over row

So here’s the Program. 5×5 stands for 5 sets of 5 reps with the same weight. Start with the empty Olympic Bar (45lbs) on all exercises then add 5lbs per workout. On Deadlifts start with 90lbs and add 10lbs per workout (1 set of 5 only!). I warn you, SL5x5 is harder than it looks.


StrongLifts 5x5 Workout A
Squat 5x5
Bench Press 5x5
Barbell Rows 5x5


StrongLifts 5x5 Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5



The first time you go to the gym you do SL5x5 workout A, the next time you do workout B. Alternate workouts A and B like this every time you go the gym, and always wait at least 48h between 2 workouts for optimal muscle recovery.

the good thing about this work out is that eveytime u go to the gym u are adding weight. so your always trying to beat your last work out.. this in itself has helped me to stay somewhat motivated to keep working out. acheiving new personal bests every time you go to the gym. Squatting took a wile for me to get used to since i didnt do them much at all before and when i did it was in the smith machine. but now its one of my favorite things to do.

So since im not new to this program. i didnt start with a empty bar on all my exercises like suggested..

My first day back in the gym was wednsday nov 9th. I usually work out mon, wed, fri !!!

All workouts are 5 sets of 5 unless other wise stated. Warm up sets not logged

Wedsnday nov 9th

Squat : 135lb
OverHead Press: 50lb
Deadlifts: 1 set 165lb
Pullups: bodyweight 2 sets of 5
hammer Curls : 2 sets 25lb

Friday Nov 11th

Squat : 145
Bench : 145
Barbell Row: 95
Push ups : 2sets of 15
lying Tricep Extensions : 2 sets, 60lb

MONDAY NOV 14th

Squat : 145lb
OverHead Press: 55lbs
Deadlifts : 175 lbs
Pull Ups: 2 sets of 5
Hammer Curls : 2 sets of 27.5lbs

ok thats where i am so far. The weight right now feels pretty light. Ive added assistance exercises like pull ups and curls. But im not focusing on them as they are just complimentary exercises wile the weight is light. As it gets heavy i doubt i will do them as the main lifts require a longer rest periods between lifts and just wear you out.

[Deviation]

Great program to start with. Simple is the way to go.

[amcredle]

Not feeling well today. I feel a cold or something coming on. I still mustered up the will to go to the gym and complete my main lifts.

The weights feel light still. But that's ok it gives me confidence to keep going before i start stalling and also lets me focus on proper technique.

My work out today

Squats 150lb 5x5
Bench press 150 5x5
Back row 95lbs 5x5

No assistance exercises done today.

This program is a 12 week cycle. I should wrap up around jan 27th. Assuming i dont miss to many days or stall. At the end of the 12 weeks i should be able to

squat 305lbs
Bench 225lbs
Overheqd Press 135lbs
Row 175lbs
Deadlift 335lbs

or something close to those numbers....

next week i will start slowly incorporating some HIIT training 1- 2 times a week

[Deviation]

Set some interim goals to hit along the way. Like for squats, get to 200x5 in 4 weeks (something like that). Short term goals are great motivators.

[amcredle]

oh yes. I actually have short goals set up for every 4 weeks

By week 4

Squat 185 X 5
Bench 165 x 5
Overhead Press 75 x 5
Barbell Row 115 x 5
Deadlift 215 x 5

[amcredle]

Still a little congested but feeling pretty good otherwise.

Spent sometime looking at at diffrent squat videos trying to master it.

todays workout

Squat 155 5x5
overhead press 60 5x5
deadlifts 180 5x5
pullups 2x5
barbell Curl 45lbs 2x5

no soreness really. weights still feel light on all lifts except the deadlifts. deadlifts feel a little heavy but its also one of those exercises that i have not mastered the form yet. Other then that i feel good. i should reach my week 4 short term goals with no problem

[Deviation]

This video helped me out. Not sure why but it made something "click".

http://www.youtube.com/watch?feature=player_profilepage&v=Syt7A23YnpA
The foot position trick really helped me out.

Deadlift Position

http://www.youtube.com/watch?feature=player_profilepage&v=vue17RjRhwM

http://www.youtube.com/watch?feature=player_profilepage&v=uu3-64C7JEY

Deadlift Anatomy

http://www.youtube.com/watch?feature=player_profilepage&v=Ht363HslwnM

Hope that helps you out. Form is everything.

[amcredle]

thanks...that first video was really good

[amcredle]

Great work out today. I was well rested and went through my workouts with ease.

Squat- 160ibs 5x5

Bench Press- 155lbs 5x5

Barbell Row- 95lbs 5x5

Pushups- BW x 25
BW x 20

Finished up with some ab work. So far im feel good. The weight is increasing slight each work out and the weight is adding up slowly but surly. This week is thanksgiving but shouldnt affect my workouts at all. Next week will be week 4 of my journey and is a milestone week for me as I have goals set up

[amcredle]

Did M100 work out today

10 burpees
10 moutain climbers
10 squat jumps

3 sets

http://www.youtube.com/watch?v=bkD9LwDBWW0

It really wore me out. But i enjoyed it. very challenging. took me about 10 min to complete plus i added some ab stuff in at the end

[Deviation]

Yep. That's a good one. Gets the heart going.

[amcredle]

Ok so. if I didnt mention before ill say it now. I work grave yard shift 7pm-7am. So once in a wile im not very motivated to go to the gym. Today was one of those days. So between being tired and being pretty sore from doing M100s yesterday i was looking for a excuse not to go. But i went and had a great work out. Its amazing how a sometimes you dont feel like working out but when you go anyway you feel great.

Today workout

squats
75lbs x 5
105lb x 3
130lbs x 2
165lbs 5 sets of

Overhead Press
45lbs x 5, 45lbs x 5, 50lbs x 3, 65lbs 5 sets of 5

DEADLIFT

85lbsx5, 120lbs x 3, 160lbs x 2, 195lbs x 5sets of 5

Deadlifts today felt great. think i finally got my form down after watching Rips videos


Pullups

BW x 8, BW x 5

Preacher Curl Machine
45lbs x5, 45lbs x 5

[mrwright]

Thats one of the things i find, if you can't be bothered but force yourself to go, once youve got into it and the bloods pumping youll love it and feel great!


an i've gotta ask do you really feel like you've had a good all over workout from just the few simple exercises? things like these just make me feel like theres not enough to work everything

[amcredle]

Right some of the weight is light. But since you add weight everytime you go the gym. its very effective and yes i feel I have a good work out. Its all compound lifts so you are working the fullbody. In a couple of weeks when the Squats start to get heavy thats when you really feel the work out and toll it takes on you to complete. But overall ive done this program once before and made great gains in muscle tone and strength. Not to mention All the compliments i receiving from people. I think people psych them self out at times. more isnt always better...

But this program is basically the same as ripptoes starting strength and others and have been proven to work.

[mrwright]

the weights are probably more than i could manage haha!

But i'm glad it's working for ya man, just looking at it now an the different muscles used for each exercise i spose it is getting you a complete workout, back legs shoulders triceps biceps forearms are all getting worked

i might give something like it a try, i'm 1 of those people you mentioned tho, more to an extent is better!

and i HATE squats! last time i did them it was with about 14KG of weight and i could barely walk for a week! haha

[amcredle]

when i first started squating last year. i started with the bar. 45lbs..after 12 weeks i was squating 295LBS. Squating was not something i did either untill i started this program. actually i did non of these lifts except bench press

here is a article of the subject

http://skinnybulkup.com/compound-exercises/

Seems to me thebest programs are one that include both compound and isolation lifts. however most experts agree that you should focus on compound lifts when starting out.

[Deviation]

Gotta keep it simple. Compound lifts are great exercises by themselves. The beauty is you end up needing fewer different exercises to build up muscle. I think you were just slackin mrwright. ;)

[amcredle]

Action is the foundational key to all success.
Pablo Picasso

Its Thankgiving weekend. Start of the Holoday shopping season. Its easy to put your health aside and wait till the new year to start getting in shape. But why, why wait dont through your progress down the drain. Keep working out and achieve your goals. If you havent started working out yet, start now. How can you achieve anything in life if you you refuse to take action and put everything off to a later date !!!!

Hope everyone enjoyed Thankgiving yesterday. I know i did. Got in some real good eating to. Today is friday so it was back to the gym for me me. I felt really good. and i was 1 of only a few people in the gym so that was nice too.

its friday so id like to recap where i started and then go into my workout for today !!!!

week 1 Wedsnday nov 9th

Squat : 135lb
OverHead Press: 50lb
Deadlifts: 1 set 165lb
Bench : 145
Barbell Row: 95

Pretty good start. nothing to brag about, but everyone has to start somewhere.

today ends week 3 and here are my stats

Friday November 25th

Squat: 170lbs 5 sets of 5
Bench press: 160lbs 5 sets of 5
Bend over row: 105lbs 5sets of 5
Dips: BWx 10, BW x 10, BW x 15
Abs work

So i feel good so far with my progress. what im most exited about is that im starting to feel comfortable doing barbell rows and Deadlifts. I think my form is coming along quit well. Its amazing how when done correctly how much different it feels when you lift.

Next friday week 4. Is mile stone week for me. I should meet all my week 4 goals. I will also weigh myself and take measurements. Although.

I also did a extra set on the bench press today. I was able to lift 160lbs for 10 reps. according to Jefit that gives me 1 rep mas of 213lbs !!!! Thats almost a personal record for me. Most ive been able to lift before a year a 2 ago was 225.. and that was 1 rep and i really struggled. I hoping to blow that away this year !!!

[amcredle]

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.
Thomas Jefferson

Thats my quote of the day. I think its so fitting. Having the right mental attitude means a lot. I alot of people want to loose weight, They want to get stronger, faster bigger. but if your head is not in the game your not going to achieve those goals. Take the time get you mind right. Make a conscious choice to change your life and start now not later !!!!

Ok so today was the start of week four. Got to the gym late today but still made it. I felt a lil stiff today but i went through my lifts with no real problems. I felt good and I felt strong. Im really liking my progress so far. the first four weeks was easy. but I think things will start to get challenging starting week 5 and on...

Todays work out

Squat- 175lbs 5 sets ,5 reps
Overhead Press- 70lbs 5 x 5

Deadlifts 85 x 5, 125 x 3, 165 x2, 205lbs x 5 PR
Pullups- BW x 10, BW x 8
Chin Ups- BW x 10

--------------------------

Wedsnday and friday are milstone days. Week 4 im supposed to hit these goals


By week 4

Squat 185 X 5
Bench 165 x 5
Overhead Press 75 x 5
Barbell Row 115 x 5
Deadlift 215 x 5

I dont think ill have a problem with those. i will also take. body measurements this week.

Tuesday is non lifting day but i will do M100 and some ab work !!!

[Deviation]

I don't think you'll have any issues hitting those goals. Keep it up!

[amcredle]

Forgot to mention my new toy... When doing Deadlifts, barbell rows and things like that grip strength is important. For me my grip strenth really hasnt beena problem yet. but just the weight on the bars on my fingers are uncomfortable the heavier the wieght gets. So i orded some NewGrips. Mainly for deadlifts and barbell row. So far they have been heaven sent. Now when i left i can just focus on the lift rather then the pain i feel in my fingers. im loving it so far...

http://www.newgrip.com/index.html

[Deviation]

Those are interesting. Can't say I've ever seen them before. I attempted straps for my deadlifts, but they aren't real comfortable. Just ordered some liquid chalk. Hopefully that does the trick.

[amcredle]

yea i never heard of them till last week. I think i googled "deadlift gloves" or something like that. i was looking for something to protect my fingers and that popped up....chalk is great also for grip. better then gloves

[amcredle]

"Our greatest glory is not in never falling but in rising every time we fall." - Confucius

Many of us never reach our goals. The reason is because we are scared to fail. Just remember its ok to fail. But its never ok to give up.

Ok I was lazy and didn't make it to the gym yesterday. But i did go today and i will go tomorrow also. Normally i don't go back to back days is it could mess up recovery. However i feel my body is conditioned enough to handle it right now.

So todays work out

SQUATS
WARM UP- 45 X 5, 45 X 5, 80 X 5, 110 X 3, 145 X 2
Working Sets- 180lbs 5 sets of 5

BENCH PRESS
Warm up- 45 x 5, 45 x 5, 75 x 5, 105 x 3, 135 x 2
[B]Working Sets[/B\]- 165lbs 5 sets of 5
1RM- 165 x 10, gives me a new 1Rep max of 220lbs

BARBELL ROW
Warm up, 45 x 5, 60 x 5, 80 x 3, 95 x 2
Working Sets--110lbs 5 sets of 5

So im on track to meet my goals. I felt good today. I have new bench of 220lbs. So im really happy about that. Im on track to break all my personal bests !!!

[amcredle]

“There is no chemical drug out there that can reproduce the feeling of achieving your goals.”

Ok was supposed top lift friday. but i didnt. I lifted thursday morning, then i went to the gym again in the eve to help a freind with their workout. so i basically worked out twice. so friday i took of to rest and today i was back at it.

I really didnt fell like going to the gym today but im glad i did. Once i started lifting i felt really good. Infact I think today would have been a good day to test 1 rep maxs..

So its the end of week 4. Todays work out

SQUAT
Warm up- 90lbs x 5, 110 x 5 , 145, 2
185lbs 5 sets of 5, 185 1 set of 8 1 Rep Max 235lbs

OverHead Press
Warm up- 45 x 5, 50 x 3, 60 x 2
75lbs 5 sets of 5

Deadlifts
warm up- 85 x 5, 125 x 3, 165 x 2
215lbs 1 set of 5

Pull ups
2 x 10

HAmmer Curls
25lbs 2 sets of 8

Alternating V ups
2 x 15

Deadlifts are exercise i used to hate. Ive injured my lower back several times trying to do these. so i just stopped. After doing research and watching videos. If learned PROPER form and my back has never felt better. Im starting to enjoy doing deadlifts. However it ites really taxing and takes a lot of energy

So here are the goals i was supposed to meet this week

Squat 186lbs---check
Bench Press- 165lbs---check
Over Head Press--75lbs---check
BArbell Row 116lbs---checkNEW PR
Deadlifts---215lbs---check New PR

My body stats

Week 1

Weight 176.5 lbs
Body fat: 16.6%

Week 4 (today)
Weight 179lbs
Body Fat 15.7%

My measurements such as chest, biceps etc..i will upload later on my profile. No pics taken. I plan to take progress pics at the end of 6 weeks which is half way through the program

[amcredle]

11623

Ok here is my progress so far. You can see where i started in week 1 to where im currently at now on week 4 of my lifts.

My next set of goals are the End of Week 6.

Squat -215 x 5
Bench- 180 x 5
Overhead Press- 90 x 5
Barbell Row 130 x 5
Deadlift 245 x 5

Im pretty confident i will get all those goals.. its week 7 through 12 things will get more challenging.. but im looking forward to it

As far as my weight goes. I track it but its not real important to me. However I would like to cut the body fat down to 12% or less to let the abs really shine thru !!!!

[Deviation]

Nicely done. Deadlifts are my favorite exercise just because of the raw power it takes to move the weight. I can really channel any anger or frustration into the lift. And you're absolutely right on both accounts. Form is key and it does sap the energy out of you.

[amcredle]

Ok instead of starting off with my thought of the day.. Decided to post a video on Squats. About 2 weeks ago i was in the GYM and this guy comes up to me. And says you look to tight when you squat. dont tighten up ur back so much. Slide your arms way out to the side till your hands can touch the weights. I was like ok. Ill try it but it didnt feel right. So i go home I look up more videos On Squats. and I find one with RIP talking about keeping your back tight so that the bar is supported by your back and muscles and not your spine and bones..(scapula).. so needless to say i switched back. Education is everything. I dont mind help, however remeber to check everything. Just cause i guy is bigger then you doesnt mean hes right. Squatting like that guy might be ok for advanced lifters but for me..ill stick with the basics !!!


http://www.youtube.com/watch?v=UDaQo3eODrY&feature=related

Rip has a great video talking about anatomy and other things. He really explains it well but i cant find it right now....

TODAYS WORK OUT

Squat 190lbs 5 x 5
Bench Press 170lbs 5x5
BArbell Row 115LBS 5x5
Pushups 1 set of 25, 1 set of 20
Scull Crushers 65lbs 2 x 8
Ab work

I did warm up sets for each exercise. I Just dont feel like logging them today. I felt pretty good in the gym today. Last set of Squats got a little dizzy. forgot to breathe..lol. Other then that im on track. Looking forward to my next work out

[Deviation]

Rip has a great video talking about anatomy and other things. He really explains it well but i cant find it right now....
Forget Google! When it comes to youtube, I got ya:
Squat Anatomy Pt. 1

http://www.youtube.com/watch?feature=player_profilepage&v=_i60dzS84n8
My favorite part "Above parallel is not a squat. Take that out of your vocabulary."


This one I found very helpful...
Intro to Squat

http://www.youtube.com/watch?feature=player_profilepage&v=kawBY5p29fQ



I did warm up sets for each exercise. I Just dont feel like logging them today.
I never log mine if that makes ya feel better. ;)

[amcredle]

hahaha.. thats what i meant.. youtube. i find ,most of my videos here..but this is the video i was looking for. it wasnt on youtube it was on startingstrength.com.lol


http://vimeo.com/30763907

[Deviation]

Great video. Somehow I missed that one from Rip. Gives me something new to review tomorrow's leg day.

[amcredle]

Its week 5 and im hanging in their.

Had a rough one today. I completed all my lifts but man they felt heavy today ! Deadlifts was a killer. Did 225lbs x 5. but man was that hard. Still looking forward to friday though, another day closer to achieving my goals.

Exercise Name----------- 1 RM------------Lifting Logs

Barbell Full Squat---------------227.5-----------195.0x5,195.0x5,195.0x5,195.0x5,195.0x5

Standing Military Press---------93.33----------- 80.0x5,80.0x5,80.0x5,80.0x5,80.0x5

Barbell Deadlift----------------- 262.5-----------225.0x5

Pullups---------------------------- 0 ------------0.0x8,0.0x8

Alternate Hammer Curl---------31.66----------25.0x8,25.0x6

30 min walking on treadmill-----8 degree incline


Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.
-Harriet Tubman

[Deviation]

You'll have those days. And I hate those days. Makes you feel like you've lost strength. I can't pin it down to one cause for me, but sleep is definitely a part of it (I workout at 430am).

[amcredle]

So worked friday night and eneded week 5 saturday morn. didnt bring my work out clothes with me so i worked out in my scrubs. Loaded up 200lbs on the squat rack. Squatted and heard a rip. It was my pants..lol. Lucky it was a small rip so i went ahead and finished my workout

Barbell Full Squat 200.0x5, 200.0x5, 200.0x5, 200.0x5, 200.0x5
Barbell Bench Press 175.0x5, 175.0x5, 175.0x5, 175.0x5, 175.0x8
Barbell Bent Over Row 120.0x5, 120.0x5, 120.0x5, 120.0x5, 120.0x5
Dip 0.0x10, 0.0x15, 0.0x15


Week 6 startes tomorrow. By friday I will be halfway done with this 12 week cycle. Im excited and plan to keep going hard in the second half

[Deviation]

lol nice! That's commitment.

[amcredle]

When you do nothing, you feel overwhelmed and powerless. But when you get involved, you feel the sense of hope and accomplishment that comes from knowing you are working to make things better.----- Author Unknown

Today started week 6 of my stonglifts journey. Squats still feel good although, Overhead press wasnt much of a problem. But the the Deadlifts did once again take all my energy. They say you should be able to deadlift more then you can squat. But thats not the case for me. Deadlifts is truly a whole body thing and i really feel it...But its a feeling of accomplishment when i complete my lift

Barbell Full Squat 205.0x5,205.0x5,205.0x5,205.0x5,205.0x5
Standing Military Press 85.0x5,85.0x5,85.0x5,85.0x5,85.0x5
Barbell Deadlift 235.0x5

[Goodolsen]

Halfway there. I take a runner's look at the halfway point...I made it this far if I turn around and go back it's just as far to go as finishing.

I'll be watching your progress for inspiration.

[amcredle]

Have you guys checked out http://www.fitocracy.com its a sweet site..

[Deviation]

Have you guys checked out http://www.fitocracy.com its a sweet site..
Interesting idea. Not sure about the whole leveling up thing. Kind of reminds me of a pissing contest. ;) But whatever helps keep people motivated. Does seem well laid out though.

[amcredle]

Its a Great Day to Squat !!!!!

Was in BEAST mode today. I really felt good, which is surpising being that i went out drinking last night. So instead of working out at 6am like i usually do. I waited till 2pm and boy did i feel good.

For thos that read this blog whats a good tool to use to accuratly test your body fat. I seem to hover around 15%-17%. But in all honest i dont belive i carry that much. i use one of those ones that you sends a pulse through you body.. but i dont feel like its acurate for people who have a athletic muscular build like myself. It has a athletic setting but it seems that even though my muscles are getting bigger. my waist hasnt gotten any bigger since high school. But when ever i adjust my weight on this thing it says my body fat is higher. Even though im 95% sure most of that weight is muscle..

so onto todays work out

Barbell Full Squat ----- 210.0x5,210.0x5,210.0x5,210.0x5,210.0x5

Barbell Bench Press------180.0x5,180.0x5,180.0x5,180.0x5,185.0x10
Last set I increased the weight 5 pounds and did 10 reps... that gives me a ESTIMATED PR of 246lbs wich would be an alltime Best PR for me !!!!!!

Barbell Bent Over Row-----125.0x5,125.0x5,125.0x5,125.0x5,125.0x5

Push Up-----BWx40,BWx20

Dip-----BWx8

Dumbbell Lying Supine Two Arm Triceps Extension 50.0x8

AB work

[Deviation]

Its a Great Day to Squat !!!!!

Was in BEAST mode today. I really felt good, which is surpising being that i went out drinking last night. So instead of working out at 6am like i usually do. I waited till 2pm and boy did i feel good.
That makes a difference for me as well. Afternoon/Evening seems to be the perfect time to work out. Mornings are rough, but it fits my schedule.


For thos that read this blog whats a good tool to use to accuratly test your body fat. I seem to hover around 15%-17%. But in all honest i dont belive i carry that much. i use one of those ones that you sends a pulse through you body.. but i dont feel like its acurate for people who have a athletic muscular build like myself. It has a athletic setting but it seems that even though my muscles are getting bigger. my waist hasnt gotten any bigger since high school. But when ever i adjust my weight on this thing it says my body fat is higher. Even though im 95% sure most of that weight is muscle..
Calipers. But the problem with them is that you have to practice to get the technique right and consistent. These were free with one of my orders: http://www.bodybuilding.com/store/bbcom/metacalbodyfatcaliper.html
Cheapest of the cheap, but I'm sure they are functional. Haven't even taken them out of the packaging yet. LOL

http://www.youtube.com/watch?v=wPy-D9LZQqM

[amcredle]

thanks your a big help.. im gonna buy me some calipers asap

[amcredle]

Success is the sum of small efforts, repeated day in and day out.
-Robert Collier

Success is not measured in money and fame. Its measured in effort in grit. If you set a goal such as to bench 225lbs and you reach that goal. That is something that nobody can take from you. That my friend is success. So set your goals and in time you to can be successful.

Todays ended week 6. I feel ok not bad. Lifted 245 lbs on Deadlifts today was very hard. I feel like im gonna have to deload soon and see. But im pretty happy being thats a lift Im new at. I also think i need to increase my calorie intake or at least take my protein daily. i think that will help with recovery.

Decided to take a video of me squatting as i work on form. I have come a long way but still can do a few things better.


http://youtu.be/9lCc7V4sTrs

Squat 215lbs 5x5
Overhead Press 90 5x5
Deadlifts 245 1x5

[Deviation]

Not bad on the form there actually. My only critique is that you need to get below parallel.

[amcredle]

Cant go below parallel on that rack..its hard to see from that angle but the bar come to about a inch from the safety rails so it gets me right at parallel cant go any further

[amcredle]

6 Weeks In

http://i261.photobucket.com/albums/ii75/amcredle/Progress/Dec172011-7-1-1.jpg

http://i261.photobucket.com/albums/ii75/amcredle/Progress/Dec172011-3-1.jpg

http://i261.photobucket.com/albums/ii75/amcredle/Progress/Dec17th2011-8-1.jpg

http://i261.photobucket.com/albums/ii75/amcredle/Progress/Dec172011-2-1.jpg

Any progress is good progress but if i can keep training ill be excited to see what my progress is 6 months from now

[Deviation]

Nice work man! Not sure what the before pics looked like, but you've definitely got some muscle growth. Why are you looking so damn serious in those pics though? Like you're about to go hulk on someone. LOL

[amcredle]

hahaah yea after i took the pic i was like i should have smiled..lol

anyway after 6 weeks of lifting I decided to take this week off. Let my body heal and grow and finish weeks 6-12 strong. I figure its a good week being xmas and all. So ill be back at it monday. Also for my next deadlift session im gonna deload on deadlift a little. still have some form issues. back was a lil tight after my last session. going to drop from 245 back down to about 205 and work my way back up.

[amcredle]

Didnt think id miss the gym so much..im actually ready to go back. I feel well rested my body feels good !! Im ready for Monday !!!

My Goals
Body Fat <12%
Weight.. Dont care, more concerned with body fat
Squat: 300x5
Bench: 225x5
OverHead Press: 135x5
Deadlifts: 325x5
Bend Over Row : 185x5

--------------------------------------

My Stats
33y ,5"7, 179lbs
Body Fat 15.8%

Previous Best Lifts
Bench: 225x1
Squat: 285x5
Overhead Press: NA
Deadlifts : 135x5
Bend over Row: NA
-----------------------------------------------

End Of week 6
Weight : ?
Body Fat: ?
Squat : 210x5
Bench : 180x5
Row : 125x5
Press: 85x5
Dead :245x5

[amcredle]

Here is some good reading for you guys !!!


Starting Strength

Strength: Why and How

Physical strength is the most important thing in life. This is true whether we want it to be
or not. As humanity has developed throughout history, physical strength has become less critical
to our daily existence, but no less important to our lives. Our strength, more than any other thing
we possess, still determines the quality and the quantity of our time here in these bodies. Whereas
previously our physical strength determined how much food we ate and how warm and dry we
stayed, it now merely determines how well we function in these new surroundings we have crafted
for ourselves as our culture has accumulated. But we are still animals - our physical existence is, in
the final analysis, the only one that actually matters. A weak man is not as happy as that same man
would be if he were strong. This reality is offensive to some people who would like the intellectual
or spiritual to take precedence. It is instructive to see what happens to these very people as their
squat strength goes up.

As the nature of our culture has changed, our relationship with physical activity has
changed along with it. We previously were physically strong as a function of our continued
existence in a simple physical world. We were adapted to this existence well, since we had no other
choice. Those whose strength was adequate to the task of staying alive continued doing so. This
shaped our basic physiology, and that of all our vertebrate associates on the bushy little tree of life.
It remains with us today. The relatively recent innovation known as the Division of Labor is not
so remote that our genetic composition has had time to adapt again. Since most of us now have
been freed from the necessity of personally obtaining our subsistence, physical activity is regarded
as optional. Indeed it is, from the standpoint of immediate necessity, but the reality of millions of
years of adaptation to a ruggedly physical existence will not just go away because desks were
invented.

Like it or not, we remain the possessors of potentially strong muscle, bone, sinew, and
nerve, and these hard-won commodities demand our attention. They were too long in the making
to just be ignored, and we do so at our peril. They are the very components of our existence, the
quality of which now depends on our conscious, directed effort at giving them the stimulus they
need to stay in the condition that is normal to them. Exercise is that stimulus.

Over and above any considerations of performance for sports, exercise is the stimulus that
returns our bodies to the conditions for which they were designed. Humans are not physically
normal in the absence of hard physical effort. Exercise is not a thing we do to fix a problem - it is
a thing we must do anyway, a thing without which there will always be problems. Exercise is the
thing we must do to replicate the conditions under which our physiology was — and still is -
adapted, the conditions under which we are physically normal. In other words, exercise is
substitute cave-man activity, the thing we need to make our bodies, and in fact our minds, normal in
the 21st century. And merely normal, for most worthwhile humans, is not good enough.

An athlete's decision to begin a strength training program may be motivated by a desire to
join a team sport that requires it, or it might be for more personal reasons. Many individuals feel
that their strength is inadequate, or could be improved beyond what it is, without the carrot of
team membership. It is for those people that find themselves in this position that this book is
intended.

- Mark Riptoe, Starting Strength pg 2

[graffeoc]

FYI - Starting Strength, 3rd edition (November 2011) was just released.

[amcredle]

Decided to shock my body and work out. just so i dont get lazy and keep my metabolism going.\

Short 10 min work out.

Push ups : 20
Junping Jacks: 20
Dimand Push ups : 10
Burpess : 10
Altenating V up : 10
Junping Jacks : 10
Squat jumps : 10
Bicycle Crunch : 20
Burbees : 10
Moutian Climbers : 20
Jumping Jacks : 10
Planks : 30 secs
Push ups : 30

That wore me out really fast.. i think im gonna feel this later. my heart was pounding. its amazing how good of a work out you can get in with out any weights in a short amount of time !!!!

[Sean Steele]

Awesome workout. I think I will be adopting something similar this coming week while I am out of town and don't have access to a gym. I think 10 burpees would be about my entire workout though, LOL.

[Deviation]

Awesome workout. I think I will be adopting something similar this coming week while I am out of town and don't have access to a gym. I think 10 burpees would be about my entire workout though, LOL.
Do a search for M-100 on youtube. 5 minutes and you'll be begging for air.

[amcredle]

ITS GOOD TO BE BACK IN THE GYM...SORT OF..lol

So after taking a week off for xmas i was finally back in the gym starting week 7 of stronglifts. Wow what a week makes. My first set was squats. I loaded up 220 and man I thought i was gonna stall. my legs was tight and i just couldnt explode. Next up bench. Last time I benched i did 180x10 on my 5th set. So 185 should be easy right..hell no. That first set almost got me. By time i got to bent over row. I was loose and did that with no problem. Maybe after taking a week off i need to warm up better or my eating wasnt right.im not sure. But i powered through and made it. I think Thursday I ll be fine. its was just one of those days after a week off !!

History
Week 1
Squat : 135
Overhead Press :50
Deadlifts : 165
Bench Press : 145
BArbell Row : 95

Current
Week 7 day 1

Squat: 220lbs 5x5
Bench Press : 185 lbs 5x5
Barbell Row : 130lbs 5x5

[Deviation]

You'd think you could just hop right back in after only a week. Doesn't seem to work like that for some reason. But on the plus side, you typically rebound a little quicker with the added rest.

[amcredle]

" I lift things up, and put them down"

Made it to the gym today and had a decent work out. made sure I had plenty of fuel in my body and I warmed up real good today. Squt was still heavy but not a big deal. I think the differance is i switched squat racks. Before i has hitting parallel. No im going below. I think its going to take few more sessions as my body adjusts. Deadlifts i deloaded to 205. was pretty light. but that ok as i wrok my way back up. better to get form right wile the weight is manageable

History
Week 1
Squat : 135
Overhead Press :50
Deadlifts : 165

Current
Week 7 day 2

Squat 5x5 225lbs
Overhead press 5x5 95lbs
Deadlift 1x5 205lbs
Alternating V up 2x12
10 stairmaster... alternating speeds

[amcredle]

For a lot of people the start of a new year is like a reset on life. They feel that its a new beginng and its a good time to set goals. The truth is its always a good time to set goals. I set mine many months ago! After being off for new years it was good to be in the gym today. I did notice the gym was a little full today.I got to the gym late so was pressed for time. I did bench press first since i couldnt get to the rack right away...

History
Week 1
Squat : 135
Bench Press : 145
BArbell Row : 95

Todays Work out
Week 7

Bench- 185x 5, 185x5, 185x5, 200x5, 200x5
Squat- 230x5, 230 x 5, 230x5
Bend over Row- 135 5x5
Dips- BWX20, BWX20

I felt really strong today. not tired at all. im ready to finish the rest of the weeks strong.
also I wasnt supposed to bench today. Got my days messed up. But its ok..ill just continue on

[Sean Steele]

Did you switch your squat to 3x5 already or were you just short on time?

285 for reps, DAYUM. Keep goin man. Forget Mike, I wanna be like Alex!

[amcredle]

Damn type.. im gona correct after this.. 185 not 285 on my bench and 9 did 3 x 5 cause i was short on time. I usually work out in the morn. That time i worked out before going into work and i was slowed by having to wait for equipment. But since i squat every time i lift doing 3 x5 for 1 work out wasnt going to hurt me

[Deviation]

Damn type.. im gona correct after this.. 185 not 285 on my bench
When I first saw you post it...
http://www.nicklewis.org/files/weird-al-yankovic-like-a-surgeon.jpg

Thought I missed something in an earlier post. ;)

[amcredle]

Determine never to be idle. No person will have occasion to complain of the want of time who never loses any. It is wonderful how much may be done if we are always doing.
Thomas Jefferson

Im off of work today. So took my time and had a great work out. Im out of protein and need to buy more. Problem is im a little short on money after the holidays. Thinking about usuing Body Fortress for a cycle since its affordable.

Looking Back, Week 1

Squat : 135
Overhead Press :50
Deadlifts : 165

Today Week 7 day 2

Warmup 10 min cardio, treadmill level 8 incline , 3 mph
Stretching

Squat:
Warm up :45x5, 135 x5, 175 x3, 225 x2, 225 x 1
Working Sets : 235 5 x 5

( Squats felt good today. I made sure to get lower then parallel. I felt strong no problems at all. Need to work on expoding out of the whole. Really getting that drive/push going back up. But hitting 240 on saturday shouldnt be much of a problem at all)

Overhead Press
Warm up : 45 x5, 50 x 5, 55x 3, 70 x2
Working sets : 95 5x5

( if any you have done press. you know how hard it is. I completed the lifts. Still making progress so thats good. it does feel a bit have but i dont expect to stall just yet.)

DEADLIFTS
Warm up : 95 x5, 135 x8, 135 x 6, 185 x3
Working Sets : 205 5x5

( Deadlifts will make a man out of you. I i hate and love doing them at the same time. I did 205lbs over again and will increase the nesxt time i do deadlifts on monday or tuesday. The program says to increase deadlifts by 10. i thinking about increasing by 5 each work out as i build. im not sure yet. ill think about it some more. all and all i bought some shoes for weight lifting. it makes a big difference then working out in sneakers.)

Assistance exercises

Pullups 3 sets of 5- bodyweight
hammer Bicep curls- 35lbs 3x 5
Situps on decline bench holding 25lbs-- 3 sets of 12

[Deviation]

Deadlifts are my favorite exercise. They sap every bit of power out of you. When I go heavy, I feel damn near dead for several minutes after. Try an increase of 10 and drop your warmups some. I do 50% of my working sets 10 times as a warmup and that's it (unless I don't feel loose enough). Prior to that I've done some light cardio to get the blood going.

And oddly enough shoes are really important for squats and deadlifts. What kind did you get? I usually lift in Saucony Kinvara shoes. They are a minimalist type running show so there's not much of a heel/sole area.

[amcredle]

Another Day another Workout !

todays workout. Stronglifts A day..

As always I like to step back and look at where i started. kinda helps me to stay motivated to see the progress.



History Week 1

Squat : 135
Bench Press : 145
Barbell Row : 95


Week 7 , Day 3

Squat : 240x5x5
Not bad, I got nice and low. So far My squat has increased 105lbs since week 1. progress is slow but steady which is why i tell people not to rush. the weight will come !!

Bench Press: 205x4x5, 190x1x8
still making progress on the bench. My max to date is 225x1. Im really ready to break that record. so the last time i benched I i did 185. then i jumped to 200 cause i was feeling good. so im really supposed to be at 190 and doing 195 this coming week in week 8.

Barbell Row/Pendlay row 140x5x5
Im feel so comfortable with this now. I remember the first time i tried i. i didnt like it at all.

additional ex.

Scull crushers 60lbs 3x8
Pushups : 30, 20
Dimond Push ups: 2 sets of 10
Situps decline 25lbs on chest 3 sets of 12

all in all im really hoping to make a lot of progress this year. this is the first time I have been working out this long. normally I would have long stopped going to the gym. Well id go every now and then, then start getting serious as spring gets closer. This year will be diffrent although i will need need to switch my focuse to a lil more cardio as summer gets here...

been thinking about my next program after i get to week 12. They say you should milk 5x5 as long as you can, then go to 3x5, then 1x5. But i pretty sure i will do the 5/3/1 program next......

ok thats it till tuesday !!!

[Sean Steele]

[COLOR="#FF0000"]
DEADLIFTS
Warm up : 95 x5, 135 x8, 135 x 6, 185 x3
Working Sets : 205 5x5

( Deadlifts will make a man out of you. I i hate and love doing them at the same time. I did 205lbs over again and will increase the nesxt time i do deadlifts on monday or tuesday. The program says to increase deadlifts by 10. i thinking about increasing by 5 each work out as i build. im not sure yet. ill think about it some more. all and all i bought some shoes for weight lifting. it makes a big difference then working out in sneakers.)

Was that another typo? Isn't DL supposed to be 1x5?

[Deviation]

Is the warmup portion part of the SL program? Just curious because I see most of you doing quite a few warmup sets before the lifts.

[Sean Steele]

They are mentioned but not defined as clearly as the working sets. I like the 50% mentioned above but the e-book shows ramping it up similar to what Alex has logged.

[Deviation]

They are mentioned but not defined as clearly as the working sets. I like the 50% mentioned above but the e-book shows ramping it up similar to what Alex has logged.
I find it interesting that you are supposed to do 1x5 on deadlifts yet there's 4 warmup sets prior. Not that warming up is bad, but at what point do you consider it a work set versus warmup? I've always done 50-60% with either one or two sets tops plus cardio. The 185x3 above is quite a bit more than that.

Don't mean to clutter up your log Alex.

[amcredle]

Most sites I have read recomended warming up the way i do. so when i warm up I usually do 5,3,2,1 or something like that with the waight getting heavier with each set. This gets your system ready to lift. I notice if i dont get enough warmup sets in. When i get toe my work sets its usually heave for the first 3 sets then the last 2 are kinda easy. I have online calc that i found on Bodybuildning.com that figures out my warmup sets for me.. so before i get to the gym i put in what weight i want to start at and what weight that i want to end at and it tells me how much weight to put on the bar each set... it even tells me the exact weight to put on each side..lol.

Their are diffrent theories. some say less, ive read on some sites that you you should do more. so it really depends on what theory you want to follow and what works for you...

as far as me doing 205x5x5... no thats right. i deloaded from 245. so its light so I did 5 sets just beacuse i wanted to..lol. more volume.

But you so 1x5 cause you even thought you are warming up with your 4 sets you are still working out. You do your work out in a specific order. so after you do squat and press you do deadlifts. you dont need to do as many deadlifts to get the results you want cause your working a lot of the same muscles in the squats and even in the press. so onle 1x5 on the deadliifts.. also on all the other lifts you increase your weight by 5lbs each work out. in the deadlift you increase by 10lbs each workout

[Deviation]

Makes sense. Each person is different. I like to get some dynamic work and/or cardio plus 10 reps of the specific exercise. If I'm still not feeling "loose" enough, I'll add another set. Only at 50-60% though. This was my initial reference: http://www.exrx.net/ExInfo/WarmUp.html

This is a warm up I use quite a bit. Long intro, but he shows the difference between static & dynamic work. Helps get everything warm & ready.

http://www.youtube.com/watch?v=2WRD7zCTmtY&amp;feature=player_embedded

[amcredle]

yea their is no exact guide.., the main pupose is to get the blood flow and getting your body prepared to lift heavy !! so I get in a few sets that are light before my work set. I also alwasy do a 10 min light cardio followed by some jumping jacks and some light strecthing before i jump into the weights.

hers is a snip from the stronglift guide tho...

Stick to the exercise order, it isn't random You Squat first because it's the most important
exercise. You then move to the Bench/Press so your legs and lower back get a break. And
then you move to Rows/Deadlifts which work your posterior chain again. Sticking to the
same exercise order allows you to track progress more efficiently because no variable is
changing except the weight on the bar (sets/reps/exercises/order remain constant).
Notice that on the Deadlift you only do 1 set of 5 reps, not 5x5 or 3x5 because that could
cause stalling when combined with 5x5 Squatting 3x/week. So let's say your work weight
on the Deadlift is 225lbs, here's then how it would look like:
· 5x 135lbs => 1 set of 5 reps, 1st warm-up set
· 5x 175lbs => 1 set of 5 reps, 2nd warm-up set
· 5x 225lbs => 5 reps with 225lbs, your work set
1x5 Deadlifts doesn't look like a lot, but as you can see – you have your warm-up sets, so
you're actually doing more. And as you'll also experience in the coming months, once the
weight becomes heavy, you'll be happy to end your training with only 1 set of 5 Deadlifts

----------------------------------------

here is the calc i use to determine my warmup sets

http://corw.in/warmup/#b=45&p=45,25,10,5,2.5


again.. you can go lighter 50-60 % and do more reps..

for examle this is what a normal warm up looks like for me for squats

45x5, 135 x5, 175 x3, 225 x2

so really im getting in 12-15 reps in at a lighter weight before i go to my 5 sets in my work rate, if you notice as the wight gets heavy i decrease the reps...

so really we are getting the same amount of reps in.. however your making a bigger jump from your warm up to your work set where im making a smaller jump... for me 50-60% of my work rate would be to low as id go into shock adding close to 100lbs for my work set... when i do my warm ups as the weight gets heavy try to keep my jump to about 30-40 lbs max from my warm up to my last warm up set of 2 or 1 rep

[Deviation]

so really we are getting the same amount of reps in.. however your making a bigger jump from your warm up to your work set where im making a smaller jump... for me 50-60% of my work rate would be to low as id go into shock adding close to 100lbs for my work set... when i do my warm ups as the weight gets heavy try to keep my jump to about 30-40 lbs max from my warm up to my last warm up set of 2 or 1 rep
I live for that shock. LOL Though with the 5/3/1 I'm doing now I don't have that much of a spread (until next week). 6 of one half dozen of another as they say.

[amcredle]

on to todays workout !!!

My Goals
Bench press: 225
Squat : 325
OHP : 145
Deadlift : 350
Row: 185
BodyFat : 12%
Weight: no goal set

Looking Back, Week 1

Squat : 135
Overhead Press :50
Deadlifts : 165

Tuesday January 11th , week 8 of 12

Squats :
Warm up: 45x5, 95x5, 135x3, 210x 2
Working set: 245x5x5

Squats are going good. Im getting closer to setting a new PR. Squats od coarse are heavy but not enough to stall just yet. Since week 1 have added 100lbs to my squat.

Overhead Press
Warmup : None
Working Sets: 100x5x5

Easy money. im ready for 105. press has gone up 50lbs since week 1.

Deadlifts
Warmup: 95x 5, 125x3, 155x2, 185x1
Working Sets : 225x1x5 , 135x 10

Im feeling good doing the deadlifts. as you can see I went of coarse as i sometimes do and personalize the program for my own needs. last week i dropped to 205. this week im back up to 225lbs. finished with a light set of 10, which wasnt light once i got to my 8th rep..lol. im starting to feel the pain as i type this now.. but its a good pain. Deadlifts are my week spot. thats why the extra training.

will be back in the gym thursday. for bench day !

[amcredle]

something for you guys who read my thread....

Calculate your 1 rep max

http://www.timinvermont.com/fitness/orm.htm

Weightlifting Performance Standards

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

Calculate your warm up sets

http://corw.in/warmup/#b=45&p=45,25,10,5,2.5

[Sean Steele]

I have a long way to go.

[Deviation]

I have a long way to go.
Keep your head up. You'll get there.

[amcredle]

One thing about me is when im not lifting im reading about lifting. Trying to learn new things all the time. weather it be from other logs, or from youtube or ebooks. I believe you should always strive to do better in everything you do.

Ok so after talking with Justing about warming up. Id try it his way. also in the 5/3/1 ebook he recomonds warming up like this

How to Warm-up Warming up prior to training is important. I usually recommend the following:
• 1x5 @ 40%
• 1x5 @ 50%
• 1x3 @ 60%
• Work sets
The purpose of a warm-up is to prepare yourself for a great day of work sets – not an average one. You really shouldn’t need too many warm-up sets to prepare yourself for your work sets. For a more detailed full body warm-up, see the “Moving North of Vag” section later in this book.

so it tryed it however i did this

50%x5, 50%x5, 75%x3

I felt this worked pretty good for me and i had a lot of energy for my working sets !!!



My Goals
Bench press: 225
Squat : 325
OHP : 145
Deadlift : 350
Row: 185
BodyFat : 12%
Weight: no goal set




History Week 1

Squat : 135
Bench Press : 145
Barbell Row : 95
Overhead Press :50
Deadlifts : 165

Todays work out

Week 8 day 2

Squat: 125x5, 125x5, 185x3
Working Sets: 250x5x5

todays workout started off slow. some guys was using both racks and did more talking then lifting. But when i finally did get to the rack i destroyed 250lbs..not sure if its from the extra energy left over from my new warm up routine. or if i was just mad that i had to wait so long. I did light cardio bench press, some hack squats, leg lifts and these guys was still standing thier. they would lift once then talk for 10 looking at themself in the mirror..ok enough of that rant

Bench Press
Warm up : 95x5, 95x5, 145x3
Working set : 195x5x5

last wek i did 205, so 195 was easy. Im deloaded back to the weight im supposed to be at. I figured i been preaching to not rush and follow the program. so i should do it do...hence me dropping back down. But ill be back to 205 by next week so thats great !!

Pendley Row
Warm up: 95x5, 95x5
Working Sets 145x5x5

Additional work

Hack squat-225lbs 3sets of 10
Ab work, decline sit up--27.5lbs on chest 3 sets of 12
leg extensions-50lbs 3 sets of 8

[Deviation]

Anger can be a great fuel. I've made some great lifts when I was able to focus that energy into the lifts. That plus some lighter warmups probably helped.

[amcredle]

Missed my workout Friday. Spent most of the weekend celebrating my friends bday, Had a great time but sure did feel it. Not sure what i did but woke up sunday my neck kinda stiff. kinda like a deep tissue injure underneath my left shoulder blade. It didnt stop my from working out today but I was a lil uncomfortable. I could really feel it when i did my Bench being that i tighten up my back muscles to get the drive..



My Goals/Stat
33y, 5"7, 181lbs
Bench press: 225
Squat : 325
OHP : 145
Deadlift : 350
Row: 185
BodyFat : 12%
Weight: no goal set




History Week 1

Squat : 135
Bench Press : 145
Barbell Row : 95
Overhead Press :50
Deadlifts : 165

TODAYS WORK OUT

Week 9 of 12

Squat :
Warm up : 130x5, 130x5 , 170x3
Working Set : 260x5x5

Not sure if it was the time off. usually if i miss a day in the gym the next day evey thing feel heavy. It should be noted that saturday i should have squatted 255lbs. I went ahead and stayed in schedule and went to 260. Surprisingly 260 felt light! i really didnt struggle at all today. i warmed up with 50% and 65% of my working sets. so far its working out pretty good

BENCH PRESS
Warm Up : 100x5, 100x5, 130x3
Working sets : 200x5x5

I could feel the pressure on my back, I tweaked it a lil as i mentioned above. First set was rough. but i pushed on thru. The lifts got bbetter by time i got to my 3rd set. ready for 205lbs on sat

PENDLAY ROW
Warm up: non
Working Sets : 145x5x5

Additional Work

Dimond Pushups : 3 sets of 12
Tricep Pushdown :2 sets 70lbsx8
Scull Crushers : 60lbs x10
Abwork

Feeling good going into week 9. Getting a lil burned out doing 5x5 now that the wieght is increasing. not supposed to go to 3x5 till i stall twice. but im considering moving to 3x5 sooner anyway. i noticed by time i get to my 3rd work out of the week my recovery isnt so good. gonna concentrate more on my nutrition

An individual has not started living until he can rise above the narrow confines of his individualistic concerns to the broader concerns of all humanity.
Martin Luther King, Jr.

[Deviation]

kinda like a deep tissue injure underneath my left shoulder blade. It didnt stop my from working out today but I was a lil uncomfortable.
I woke up with the same thing Monday. Oddly enough I spent the weekend celebrating my birthday (32). Guess we're too old to be partying eh?

[amcredle]

Lmao.......yea father time is creeping up..happy belated bday

[amcredle]

Here is another good read from RIP. Ill highlight a few thinks and post the link at the end so you can read the full article


Okay kids, it has come to my attention that quite a few of you are not doing the program and then
bitching about the results of The Program

the diet that must be followed is the one that best facilitates
the program, and this will be different for everybody depending on age, body composition, program
adherence, and genetic potential. The goal of the program is not to make you fat. The program is for
increasing strength and muscle mass. The idea is that you must gain some bodyfat in the process if
your bodyfat is low, and that you should lose some bodyfat if it is high. I don’t want you fat, but I
don’t care about seeing your abs. If you want to see your abs, fine – worry about that later. I want you
to get big by getting stronger, and to do this it may be necessary for your bodyfat percentage to go up
in the process. Later, if necessary, the process of losing it can be more easily accomplished when you
have more muscle mass. But right now, just worry about getting strong, and big will be a side-effect, as
will improved body composition. And if you don’t stop misinterpreting this, I will have you all killed.

During this period of time it is common to gain 5-10 pounds
of bodyweight if you are underweight, or to stay about the same if you are in need of bodyfat loss. In
this demographic you’re too fat if you’re over 20% and underweight if you’re less than 10%. A bodyfat
under about 10% is not the level a performance athlete carries, and growing a significant amount of
muscle mass will entail an increase in bodyfat level, so this number – since we need to choose one
for you – serves well as the bottom line. A bodyfat level over about 20% means that you’re headed in
the direction of carrying around more than is required for an anabolic environment and more than is
efficient for moving either the bar or an opponent.


The fact is that about 10% or lower for most people is too
low to sustain a metabolic environment for a novice to gain muscle mass, and 10% bodyfat – if you
do not have genetically low bodyfat (you know who you are) – is not healthy, the conditions that are
required to produce and maintain it are not compatible with high strength and power performance
levels, and those levels are necessary to get big and strong. Or rather, strong and thus big


emphasis on lean at the expense of all other things by most of you guys is the direct result of Joe
Weider having done his job very well. Pictures of big bodybuilders at 4% bodyfat in contest shape have
been viewed by you so often at the checkout counter that you think it’s normal, desirable, and always
possible. You forget that there are drugs involved, along with enough other odd dietary behavior that
Mr. Weider should be flogged for forgetting to mention that part. I may be trying to piss up a rope
here, but you guys have to get realistic about these things and quit letting the physique magazine/
supplement industry make you stupid

So, if your squat didn’t go up 40-50 pounds between the first and the sixth workout, you’re either
not in that demographic or you’re not doing the program. If you’re one of these guys who thinks you
gained a lot of strength because your squat went up 30 pounds in three months, you’re not doing the
program (which I shall henceforth abbreviate as YNDTP, to save myself some time). If you think the
program is hard because your bodyweight at 5’ 8” went from 148 down to 146 and you got stuck on
the third workout having gone up 15 pounds, YNDTP. If you’re a fat guy that has decided to go on
the Atkins diet at the same time you started the novice progression, are continually sore, and are stuck
at 30 pounds of squat increase, YNDTP.



http://startingstrength.com/articles/clarification_rippetoe.pdf

[amcredle]

Didnt work out today. Shoulder still bothering me. Had it xrayed at work. nothings wrong with it. I will probably do a work out in the morning then shut down till monday.

today was a day i would do military press and deadlifts so dont want to put that much pressure on it yet. rather be fully healed. just sucks cause ive made so much progress in all my lifts...

anyway..ill on line commenting on everyone elses threads..lol

[Deviation]

It happens...to all us old people. LOL Get some static stretches going and hit up the bottle of ibuprofen. A heating pad works wonders. Or it did for me anyhow. Whatever you do, don't sit still with it. Still have a very slight bit of pain myself, but I'm sure it'll be fine for tomorrow's deadlifts.

[amcredle]

cool thanks.. didnt think about the heating pad.. stretches do help. im feeling better today. still some lingering pain. should be ready to go monday. Injuries always suck

[decu68]

Alternate heating and cold for 10 minutes each for 30 minutes total. Ibuprofen is also a great idea. After talking to my doctor(s) they agreed that for my size that I could taken double and be safe; I'm 205 lbs. Take it day by day and don't rush; too early and you will set yourself back further. Heal up and good luck.

[Deviation]

Alternate heating and cold for 10 minutes each for 30 minutes total. Ibuprofen is also a great idea. After talking to my doctor(s) they agreed that for my size that I could taken double and be safe; I'm 205 lbs. Take it day by day and don't rush; too early and you will set yourself back further. Heal up and good luck.
I had the same talk with an ER doc who was actually athletic. He said if you train, you might as well buy the big bottle. ;) His suggestion to me (you may be different; talk to your talk doc) was 4 200mg tablets every 8 hours. So basically 200mg/2 hours.

For ice, he suggested frozen veggies because "at least you can eat them later and they conform to the spot you place them". Great guy. Wish he was my regular doc.

[amcredle]

thanks guys. im actually feeling a lot better today..i would say im about 85%.. the weird thing about all this is I have no idea what i did..lol. i pretty sure i didnt hurt it in the gym... got pretty messed up sat night.. broke up a chick fight. sunday morn i was in pain..lol

anyway the ib. is working fine. I havent used that much. but im not in as much pain as i was. its healing. just healing slow. i assume thats becasue of the location its in.. but i feel like im on track to be back in the gym monday or tuesday at the latest. gonna repeat week 9 since i only worked out once this week !!!

[decu68]

With ibuprofen just be careful not to over do it. When I take them I take 2x400mg at a time. However when initially crushed my vertebra I was taking 4 at a time 6+ times a day. I had some problems and had to get my kidneys tested. Thankfully nothing wrong and I got on some better medication and therapy.

It is weird, your not doing anything too out of the ordinary and WHAM you are in pain the next day. I was listening to some music and jerked my head and for three days my neck was stiff. Not a great neck as is but it was only music. You probably experienced something like this when breaking up the chick fight.

Take it one day at a time, some ibuprofen and alternate heat and cold and you will be up and lifting in no time. Won't take you long to get back to where you are. When you can lift, just lift the same weights you last did and see how things are; you may surprise yourself.

[amcredle]

Ok its been a rough start to the new year for me. I pretty much been hit and miss since xmas and been down and out with a shoulder injury for the last 2 weeks. Anyway im ready to get refocused as ive made great gains in 2011 and I really want to build upon that. Its crazy how the ladies at work are telling me how "buff" i look lately. thats always good for the ego and the guys are wondering what im doing !! The one down side is that my legs are getting huge from all the squatting. Waist size hasnt changed but im pants are starting to fit snug around the leagues. and my shirts are starting to fill out !!!!

Today was my first day back. after 2 weeks off it was less then steller. I picked up where i left of but man was it heavy. 2 weeks ago i posted how light 260 felt..lmao. Im sure it was just the intial shock of being of and pretty much layed out on the couch for 2 weeks. The good thing is i did complete my lifts..

Squat
260 5x5

Bench
205 5x5

Pendley Row

150 5x5

the only thing that felt heavy was squats.legs was kinda tight today.everything else i did with no problem.

so for all of you that thought i was gone...na....IM BACK !!!!!


http://youtu.be/QiDctS2QdpE

[amcredle]

Officially i should be finished this week with stronglifts 5x5. its 12 weeks then you keep going if you can. according to the "stronglifts ladder of strength" i should do Sl 5x5 until i stall 3 times then switch to 3x5 , then 1x5. after you do that then you go to madcow or 5/3/1

Rather then staying on Stronglifts 5x5 im going to switch starting wednsday. I have made great gains. But for my "Mental health" im going to switch it up a little. im getting a little board since this is my second run doing the program !!!

so im bypassing 3x5 and 1x5 and going to MADCOW. its still the same lifts. its still a 5x5 program the progression is just a lil diffrent. one of the main things is im not lifting the same weight 5x5 and you have a light day to help with recovery Ill post the program indetail in a bit.

I have a spreadsheet I found that does all the math for me. so thats nice..all i have to do is lift.....

here is the website for info

http://stronglifts.com/madcow-5x5-training-programs/
http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm



https://docs.google.com/spreadsheet/ccc?key=0AkpMIg0DXrYAdGtEWk45TmtzdGVWRnltdk45aTYzS lE

I upload that madcow work sheet to google docs.. as you can see on the first page i put in my lifts. then on the 2nd sheet it calculates all my lifts for the next 12 weeks..

i needed something just a little bit diffrent to keep my motivation up.. i plan to do this then 5/3/1

as ive said before im looking to get 3-4 different programs to cycle through out the year. helps me stay motivated..

[Deviation]

Flashbacks man! Haven't heard that one in a while. Funny that he released that song then fell off again.

Hoping you're not going that way.. ;)

[decu68]

Good luck. I'm currently starting week 5 of Madcow; just now starting to feel a little hard the previous weeks were fairly easy. Looking forward to seeing your progress.

[amcredle]

Flashbacks man! Haven't heard that one in a while. Funny that he released that song then fell off again.

Hoping you're not going that way.. ;)


hahaha..so try..actually so far im doing good. normally. I get serious about working out around march/april. Spring is coming around and i want to look good. then im balls to walls for the spring and most of summer. then in the fall and winter i fall off and then do it all again.. this is the first time im trying not to have a big layoff.. im trying to stay ahead of the game this year...these logs are a big reason im staying motivated. they really do help

[decu68]

A break is always good. I take Saturday and Sundays off and and if a stat holiday I take that day off as well; though for this Madcow 12 week program I probably won't to stay on track. Then I always take my 3 week holidays off in July, 2 week holidays in October and 1 week holiday for Christmas break. Otherwise I'm always balls to the walls.

[amcredle]

So taking all that time off hurt me a little. I think its cause when im not working out i dont think about my nutrition. My legs was sore from mondays work out..

Today was day 1 of MADCOW for me.

Im starting off in the middle of the week but shoulnt be a issue since i lifted heaver for stronglift 5x5 monday. Wednsday is light day for this program


SQUAT
120x5
150x5
180x5
180x6

Lifts was fine. legs was sore. but the weight wasnt an issue. went ass to grass

Overhead Press

60x5
70x5
85x5
95x5

DEADLIFTS

130x5
160x5
185x5
210x5

I use my lifts from my last work out on my stronglifts program. so according the spreadsheet ill work my way back to where i was at by week 4 then push on from their

[decu68]

I use my lifts from my last work out on my stronglifts program. so according the spreadsheet ill work my way back to where i was at by week 4 then push on from their

That sounds about right. I am on week 5 and it is just starting to become very demanding for most of the lifts except Bench Press. I've always been stronger on that lift than the others.

[amcredle]

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Don’t microwave garlic as this kills the active ingredients.
Don’t take garlic instead of a healthy balanced diet.
Garlic supplements may interact with certain drugs such as anticoagulants.
Always consult a doctor if you are unsure about anything
------------------------------------------------------------

Madcow end of week 1.

I felt great today. soreness is gone after being away from the gym for a few weeks. my motivation level was up and I felt energized. I made sure i got my fill of protein this week and ate healthy. I also too a scoop of honey pre work. amazingly i did feel really energized. maybe its the honey maybe its not. but i figure 2 table spoons of honey cant be any worse then all the caffeinated pre supplement work out drinks.
`
SQUAT
120x5
150x5
180x5
210x5
245x3
180x8

Weight was light. Im so used to lifting heavy for 5 sets straight that this might take getting used to. The good thing is tho i can concentrate on form and explosion since im not lifting max weight for 5 sets. the only other draw back is i have to load weight after each set. so constantly moving around. unlike 5x5 where after i put the weight on it stayed the same.

BENCH PRESS
95x5
115x5
135x5
160x5
185x3
135x18 1 rep max or 256

No thats not a typo. Bench press was not challenging at all. so on my last set rather then doing 8 reps. I decided to just go until i was near failure. So i was able to push 135lbs for 18 reps. I think i could have gotten 1 or 2 more in. but i dont lift with a spotter so didnt want to push it to much. But 18 reps did feel good. sure ill be sore tomorrow. that gives me a max of 256 according to 1 rep calc.

Pendley ROW
65x5
80x5
100x5
115x35
45x135
100x8

Assistance work

Dips
BWx12
BWx12

Standing Barbell Curl
45x8
45x8

Ab work(captains Chair)

[Sean Steele]

I think the changing weight every set would get on my nerves. I can see where it would be helpful for breaking thru lifting plateaus though.

[amcredle]

MADCOW WEEK 2

SQUAT
125X5
155X5
185X5
215X5
245X5 estimated 1RM of 276

No issues with squats today. Weight felt good. not heavy. looking forward to increasing my weight.

BENCH PRESS

95X5
115X5
140X5
160X5
185X5 1RM of 208

I feel like my strength is back from my long layoff. just last week 185 felt heavy after 3 weeks off. This week it was like taking candy from a baby. easy money !!!

PENDLEY ROW

70x5
85x85
100x5
120x5
135x5

all in all it was a great workout. as stated before. Im used to pushing myself at max weight for 5 straight sets. so I dont quiet feel like im worked out enough right now. however on the bright side i do feel good going into my heavy set on MADCOW. cause i can focus on that lift mentally knowing its only 1 heavy set.

Assistant ex

Pull ups- BWx6x2
standing bicep curl: 50x5x3
Back extensions: BW x 10 x 2

[decu68]

Im used to pushing myself at max weight for 5 straight sets. so I dont quiet feel like im worked out enough right now. however on the bright side i do feel good going into my heavy set on MADCOW. cause i can focus on that lift mentally knowing its only 1 heavy set.

Know exactly how you are feeling. Doesn't seem like you are really working out as it is so easy for the first lifts; though they will get harder as you advance as that is what I'm starting to feel. Plus agree, the last lift being the hardest, the easier ones in the beginning help to mentally focus for it as you know it will be hard, you know you want it and you know it has to make up for the other lifts.

[amcredle]

I work in healthcare. Its amazing how many of my co workers ask me what my work out routine is. they talk about loosing weight but never get past the talking. Each they, they get bigger and bigger and talk about lap band and every other mircle diet out thier. Even when i invite them to work out with me they never show. But they sit and act like they are soing everything they can to loose weight wile eating taco bell. So to everybody out their thats looking to change their lives in a positive way. " IF YOU WANT SOMETHING, GO GET IT. PERIOD !!!!


http://www.youtube.com/watch?v=IAceZdhI1yg&feature=related

MADCOW WEEK 2 DAY 2 (light day)

warm up
10 minutes walking 3mph
5-10 min of stretching

SQUAT

125x5
155x5
185x5
185x5

OVERHEAD PRESS

60x5
70x5
85x5
95x5

DEADLIFT

135x5
160x5
190x5
215x5

Sometime during my first set it occured to me that i was not engaging my abs. I was lifting the weight with no problem. but i was not keeping my core tight. so during the rest of the sets i did. It made a difference howver i could also tell i have not been working my abs much cause i could feel them really working as i lifted my last set. which is good. nothing like a indirect ab work out

additional work

Planks 3sets 30 secons each
alternating V ups 2x12

Row machine 10 minutes

[amcredle]

Made it to the gym today. Had to watch some college ball first..lol Im a syracuse fan and MU. then gotta watch knicks play tonight.

End of week 2

Squats
125x5
155x5
185x5
215x5
250 x3
185x8

- Nothing special here. But the closer i get to 300 the more excited i get. Im really looking forward to progressing

BENCH PRESS
95x5
115x5
140x5
160x5
190x3
140x18

-Bench feels great. 140x18 gives me a estimated 1rep max of 256. However its just number to me till i do it !!

PENDLEY ROW

70x5
85x5
100x5
120x5
135x3
100x8

- Guy next to me was doing regular row. while i was doing pendley style. I could tell he was wondering why i did mine the way I did it. but he didnt ask. anyway good workout. im almost back to where i was on the regular strong lifts program

additional work

dips 3 sets of 10

triceps push down.. 2 sets

standing barbell curl 3sets 50x8

for just like i was doing on 5x5 I add a few things at the end of my workouts. Also ive gained quit a bit of weight on this program. looking to incorperate HIIT training more in my off days eventually. probably once mid march/april hits.

[amcredle]

MADCOW WEEK 3

got to the gym late tonight. But it still was a good workout

SQUAT

125x5
155x5
190x5
220x5
250x5

Not a issue with the weight. Feel like it will be a few weeks before i have to worry about stalling

BENCH PRESS

95x5
120x5
145x5
165x5
190x5

ROW

70x5
85x5
100x5
120x5
135x5

additional work

Bicep Curl 55lbs 3 sets of 8
ab work

Next week ill be back to where i was weigh wise on the stronglifts 5x5 programs. I have to say that im pumped about this workout program and look forward to my lifts. Overall if you guys are looking for a good program after doing SL or Starting strength i would Highly recommend MAdcow or 5/3/1. Just got calipers in the mail yesturday so starting this week im gonna start tracking my bodyfat and other measurements a little more closely. im interested in seeing what the calipers says compared to my electronic monitor


PAIN IS TEMPORARY, But if you QUIT, it will last FOREVER !!!!!


http://www.youtube.com/watch?v=Oa1j2kBIYOw&feature=related

[decu68]

Where did you get the calipers from and how much. I'm also looking for some.

[amcredle]

http://www.amazon.com/gp/product/B000QURRUK/ref=oh_o00_s00_i00_details

[amcredle]

CARDIO DAY

Gonna start doing some cardio. I know this might mess with my strength gains a little. but shouldnt to much. will keep my protien supplimitaion up so i dont burn to much muscle.

Im doing HIIT style training using the Tabata Protocol

you can search the internet to learn more about it. here is a little info tho :

Tabata interval training is the single most effective type of high intensity interval training, its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes... but those four minutes produce remarkable effects.

Lose Fat, Get Fit in four minutes

Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Dr. Tabata discovered that this kind of interval training produces much better results than aerobic training. This included building as much muscular endurance as forty five minutes of normal cardio training. In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness. Something to keep in mind was that the the subjects were as fit as race horses before they started the trial, so the improvements were remarkable.

This makes it an very versatile program, you can use tabata for weight loss as well most improving performance in most aerobic and anaerobic sport.

The full Tabata program is four minutes long, it will probably feel like the longest four minutes of your life.

If you are going to try it I would recommend going light with the weights until you find your range, theres a good chance you will underestimate this workout and be begging people around you to help you off the floor.

Tabata intervals follow this structure:

Push hard for 20 seconds
Rest for 10 seconds.
Repeat this eight times.
The secret to making this effective is in your sprint interval. You have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go hell for leather for another 20 seconds.

I would suggest getting some sort of tabata timer like a watch where you can see exactly where you are in the workout, you don't want to have to think too much, all of your concentration will be on the exercise.
You can also try using an mp3 interval workout like these to add structure to your workout.

This workout music is built in the form of tabatas, so you don't need a watch or anything to keep time. Just listen to the prompts and your workout will follow automatically.
---------------------------------------------------

Ok i wont support the claims that its the best cario but i do believe it to be effective. When spring comes around ill be doing sprints and running hills. you can custmize your workout and set up a the timer the way you want it.. your can download a tabata app to track your when you should rest and work..

TODAYS TABATA WORKOUT

warm up.. then 4 min tabata

20 seconds as hard is i could 10 seconds rest in between

jumping jacks
mountain climbers
planks
bicycle crunch
jumping jacks
burbees
bicycle crunch
squats


when you do it right its the longest 4 minutes of your life..im just starting so went easy.. was winded at the end but still could go harder. will mess around with different routines and time frames till i feel im getting the work i want. I plan on getting 2-3 cardio sessions in per week...hopefully..lol

[Deviation]

So it sounds like regular HIIT unless I missed something? I'm with you on the cardio days. I've gotten away from them for the past couple months and its pretty apparent. Can't wait til the weather breaks and I can go for some long runs.

[Sean Steele]

I thought regular HIIT was short burst at max and longer rest time. Like 3 minutes walking and 1 minute sprint. I think the Insanity program offered by Beachbody is a Tabata style HIIT program.

[Deviation]

I thought regular HIIT was short burst at max and longer rest time. Like 3 minutes walking and 1 minute sprint. I think the Insanity program offered by Beachbody is a Tabata style HIIT program.
You're right. I've always done HIIT as "2x minutes fast, x minutes slow". e.g. 2 minutes fast, 1 minute reduced. Guess I never paid attention to the "normal" way.

[amcredle]

it is a style of HIIT..so yes it is HIIT... 2 min fast 1 min slow, is HITT but diff from what im doing. true HIIT from how i understand it to be is short burst all out. like sprinting. Like 100 year dash. Your going all out no way you can keep that pace for 2 min. the way im training im going all out max for 20-30 sec followed by a short break. then i do it again.. so like if i was at the track id runn 100 yards. walk back to start line and do it again. you do this about 8 times....

you guys are more talking about runnung at a good pace not max but a good pace for 2 mins then slow down then do it again, im giving close to max effort. which is why its only 20-30 seconds long. followed by a short break. during the break your not doing anything but recovering. not jogging. just recovering to do it again

[amcredle]

heres what i mean


http://www.youtube.com/watch?v=w_htM-A2WEA&feature=related



http://www.youtube.com/watch?v=AF-TYQKVAOs


TABATA TIMER

http://www.tabatatimer.com/

[amcredle]

since i missed a day this week working out i changed up my work out today to make up for what i missed as well as do todays workout.

MADCOW end of week 3

Squat
125x5
155x5
190x5
220x5
260x5

BENCH PRESS
95x5
120x5
145x5
165x5
195x5

ROW

skipped

OVERHEAD PRESS

95x5x5

was supposed to ramp up starting at 65 and finish at 100lbs. I just did 95x5x5. will progress to 105 on my next workout and stay on track.

DEADLIFT
95x5
95x5
135x5
185x5
225x5

Was supposed to max out at 220 today...but i was feeling good

Additional work

Standing Bicep Curl : 55lbs 3 sets of 8
Close Grip Bench: 95lbs 3sets of 10
Triceps Kick back: 25lbs 3 sets of 8


http://www.youtube.com/watch?v=xCckhmXnddM&feature=fvwrel

[amcredle]

Cardio

Mountain Climbers: 30 sec
rest 10 sec

Squat: 30 sec
rest 10

Diamond Pushup: 30 sec
rest 10

Alternating V up Situps : 30 sec
rest 10

BUrpees : 30 sec
rest 10

Plank: 30sec
rest 10

Push ups: 30 sec
rest 10

Moutain Climbers: 30 sec
rest 10

Hell of a work out. 30 seconds of work doesnt sound like a lot of time. but man you are glad to rest for that 10 seconds. By time i got to pushups i was really spent. Was a great short work out. I will increase the intensity as my cardio improves and throw in some m100s from time to time.

[amcredle]

MADCOW WEEK 4

Squat

130x5
165x5
195x5
230x5
260x5

Finally back to what i was lifting on 5x5. 260 wasnt much of a problem but wasnt a walking in the park either. I been experimenting a little with my stance. I always stand a little more then shoulder with which i feel great doing. Today i did a extra set at 260 with my legs a little more wider. I felt like i had more power and drive with the wider stance. I dont know. either way both ways felt great. just need to find out the benefits if wide (sumo style i guess vs regular)

Bench Press
95x5
120x5
145x5
170x5
195x5

Nothing to report here. i will easily be able to go up in weight friday.

ROW

70x5
90x5
105x5
125x5
140x5

Additional work

Pullups bw 2 sets of 8
Standing Barbell Curl 60lbs 3 sets of 8


http://www.youtube.com/watch?v=1ZORJIeftIk&feature=related

[Deviation]

Impressive lift in that video. Kind of strange not to see any spotters with that kind of weight. Especially with as shaky as he was coming up.

[amcredle]

yea he not a big guy at all. so it was a impressive squat. i was thinking the same thing. I dont lift with spotters but I at least lift in a reack with safety bars

[amcredle]

MADCOW light day week 4

had some free time today. so took some measurements using my caliper.

Bodyfat is 14% which is is diffrent then the electric one that has me at 16.6%. but i think its off. it has athletic mode on it. but the more i work out the heavier i get cause of muscle the higher my body fat % is with the electronic one. so im gonna use the calipers for a wile to track progress

5'7
179lbs
body fat 14%
Lean Body Mass : 153.82 lbs
body fat: 25.17 lbs

I used this website to calculate my numbers for me
http://scoobysworkshop.com/body-fat-calculator/



TODAYS WORK OUT

SQUAT
130x5
165x5
195x5
195x5

OHP

65x5
75x5
90x5
100x5

DEADLIFT

140x5
170x5
195x5
225x5

ADDITIONAL WORK

BB CURL
60x6
60x6
60x6

PULL UPS
bwx8
bwx8

Easy work out today like its supposed to be. Ive noticed that on my off days i feel alittle stuff. But once i get back in the gym i loosen right up. along with cardio i need to improve my flexibility. All in all im loving the program still along withe progress

[amcredle]

Nothing like a short HIIT session to get the HR up


MOUTAIN CLIMBERS
SQUAT
DIMOND PUSHUPS
ALTERNATING V UPS
BURPEES
PLANKS
PUSHUPS
MOUTAIN CLIMBERS

20 seconds work, 10 second rest...

Its been unusually warm this winter. been in the 50-60s. might start doing some road work next week

[amcredle]

took off the past few days. I did do some home cardio stuff. Just celebrated my 34th. should be back in the gym wed or Thursday morn

[decu68]

To be so young; happy belated.

[amcredle]

MADCOW WEEK 6

Ok had a few days off for my BDAY. Im getting older but at 34 Im feeling great. This week im half way through the program and so far I like it. My strength is going up as well as my confidence

SQUAT

135x5
170x5
205x5
235x5
270x5

Getting closer to adding a 3rd plate to each side of the bar. I know it doesnt mean much, But it would be a record for me. 270 felt heavy. Not enough to stall, but enough to let me know i was working. 270x5 gives me a estimated 1 rep max of 305

BENCH PRESS

105x5
130x5
155x5
180x5
205x5

Bench has never been a steller exercise for me. Everyone always ask, "whats your bench" I never been a big bencher and never will be. but it is what it is. 205 felt just right. Didnt have any problems with it. today cause i felt good instead of just eploding with eash lift i did nice steady reps. 3 secons down with a 1 second hold and the the same going up. I could really feel the chest working when i did that.

PENDLEY ROWS

I didnt feel like doing the rows todays..so i used the Iso-lateral row machine

i did 6 sets of 5 with 225lbs. Im not a big fan of Machine weights at all. but this is one of the few i can really feel in my back when i use it and one of the few i like


http://www.youtube.com/watch?NR=1&feature=endscreen&v=qQw7mfhyDcg

Additional work

Standing Barbell Curl 60lbs 5 sets of 5
pushups 2 sets to failure
Ab work on Captains Chair

[amcredle]

Im so glad today was my light day. Even though I squatted 270 easy on tuesday, The soreness is just now setting in and my legs was screeming. It hurt to get low today with weights that I usually have no problem with. Weights was still light.it just hurt getting low..lol


SQUAT

135x5
170x5
205x5
205x5

OverHead Press

65x5
80x5
90x5
105x5

Deadlifts

150x5
180x5
210x5
240x5

Today is the first time in a wile i really felt good doing deadlifts. Form was right on. However my gym has octigon plates which sometimes pose a problem cause when you set it back down it doesnt sit right cause of the shape. I have to stop and readjust and lift again. compleate round plates works a lot better cause it will alway come down right as its a smooth surface all the way around..

Additional work

Pull ups 5x5 with bw

Scull crushers

40lbs 5 sets of 10.

Sit ups

5 sets of 10 on decline bench holding 25lbs on chest

Overall progress is good. my weight has been steady at about 179lb depending on my water in take. Will do some measurements next week. even thought scale isnt changing as far as my weight go. Im starting to see a little more definition

[amcredle]

MADCOW WEEK 6

"Our deepest fear is not that we are inadequate, Our Deepest Fear is that we are Powerfull beyond Measure. It our Light not our darkness that most frightens us. We was all meant to shine as Childdren. Its not just in some of us, its in all of us, Aw we let out own light shine. We unconsciously give other people permission to do the same. As we are liberated from our own fear. Oue Deepest fear is that we are Powerful Beyond Measuere..Im gona show you how Great I am !!!!"


http://www.youtube.com/watch?v=OSYtQy9EqTA

I love this video. I love the meaning behind the words. Believe in yourself. work towards your goals and they will happen


History Week from Nov 15 2011

My Goals/Stat

33y, 5"7, 181lbs
Bench press: 225
Squat : 325
OHP : 145
Deadlift : 350
Row: 185
BodyFat : 12%
Weight: no goal set


Starting Weight

Squat : 135
Bench Press : 145
Barbell Row : 95
Overhead Press :50
Deadlifts : 165


TODAYS WORK OUT
Madow Medium day

Squat

135x5
170x5
205x5
235x5
280x3 estimated PR of 296
205x8

Felt really strong today. today is my meduim workout day. Its mostly light but you do test your self as you prepare to go up in weight next week. so I hit 280x3. Gives me a New PR of 296. From here on out each week will be a PRin squats for me. the weight is heavy but im feeling good

BENCH PRESS

105x5
130x5
155x5
180x5
210x5
155x8

wile 210 is not a PR for me..225x1 is. it felt great to lift it. It felt good cause i did it with out any problems. I know lifting 150x15 gives me a PR of like 246..but their nothing actually lifting the weight..so slinging 210 with ease was good for me mentally.

Pendley Row

145x5x5

Easy money

finished up todays session with some Bicep stuff and ab work.

I know some of you guys hate the 5x5 philosophy. But for me it has truly helped. I don't see my self going back to iso stuff again except to do supplemental work. to hit week spots

[Deviation]

If there's anyone that hates 5x5, they're foolish. It works and has worked for years. Congrats on the squats man. Getting up there.

[amcredle]

MADCOW WEEK 7

HEAVY DAY

Solid workout

Squat

140x5
175x5
210x5
245x5
280x5

Bench

105x5
130x5
160x5
185x5
210x5

ROW

75x5
130x5
145x10
145x10

Additional Work

DIPS with 25lb weight 3 sets of 10
tricept Pushdown 60lbs 2sets of 10
Situps

[amcredle]

Great Workouts this week

Thursday

Squat

140x5
175x5
210x5
210x5


Overhead Press

70x5
85x5
95x5
110x5

Deadlift

155x5
185x5
215x5
245x5

Deadlifts this week felt really good. I dread doing them cause they take so much out of me. But i think im getting a lot better as 245 didnt feel so bad at all. I thought i would struggle. I didnt. I do feel like i dont deadlift enough with this program. You spend so much time squatting and benching. but i im not going to question how the program its wriiten. it has stood the test of time and works


SATURDAY

SQuat

140x5
175x5
210x5
245x5
285x3
210x5

Still progressing on the squats. I have yet to stall. 285x3 gives me a 1 rep max of about 302lbs.

Bench Press

105x5
130x5
160x5
185x5
215x3
160x5

feeling good on the bench. I know 215 isnt a lot to most people. but im on track to blow away my past records on the bench

Barbell Row

75x5
95x5
115x5
130x5
155x3
115x8

[amcredle]

Great Workouts this week

Thursday

Squat

140x5
175x5
210x5
210x5


Overhead Press

70x5
85x5
95x5
110x5

Deadlift

155x5
185x5
215x5
245x5

Deadlifts this week felt really good. I dread doing them cause they take so much out of me. But i think im getting a lot better as 245 didnt feel so bad at all. I thought i would struggle. I didnt. I do feel like i dont deadlift enough with this program. You spend so much time squatting and benching. but i im not going to question how the program its wriiten. it has stood the test of time and works


SATURDAY

SQuat

140x5
175x5
210x5
245x5
285x3
210x5

Still progressing on the squats. I have yet to stall. 285x3 gives me a 1 rep max of about 302lbs.

Bench Press

105x5
130x5
160x5
185x5
215x3
160x5

feeling good on the bench. I know 215 isnt a lot to most people. but im on track to blow away my past records on the bench

Barbell Row

75x5
95x5
115x5
130x5
155x3
115x8

[Deviation]

You're over the 200 "hump" on bench. It's all good from there.

[amcredle]

Another great workout for the books

Week 8, Day 1, Heavy day

Squat

145x5
180x5
215x5
250x5
285x5 estimated 1 rep max 321

Last year I would have never thought id be squatting 285. My hats off to 5x5 training its really helped me gain a lot of strength.

Bench

110x5
135x5
160x5
190x5
215x5 estimated 1 rep max is 242

Dumbell Flat Bench

60lbs x 10

I used to do these all the time. Just wanted to do a set. 60lbs was light.

T-BAR ROW

100lbs x5x 10
I did 1 set of Penlay rows then switched to T-BAR. Not trying to change up the program. but I did want to see what the diffrence was. I did feel like i worked out better with the T-Bar. I think cause i could concentrate on lifting the weight more then form.

additional work.

Barbell Curl
55x2x10

Normally this is easy. But since i did the tbar with a narrow grip. I worked a lot of my bicep wile working my back. So my bieceps was screaming when i was trying to curl

Abwork was done as usual

[amcredle]

WEEK 8 REVISITED..

I only worked out 1 day last week. So im doing week 8 over rather then progressing.

Another great workout for the books

Week 8, Day 1, Heavy day

Squat

145x5
180x5
215x5
250x5
285x5 estimated 1 rep max 321

Last year I would have never thought id be squatting 285. My hats off to 5x5 training its really helped me gain a lot of strength.

Bench

110x5
135x5
160x5
190x5
215x5 estimated 1 rep max is 242

Dumbell Flat Bench

60lbs x 10

I used to do these all the time. Just wanted to do a set. 60lbs was light.

T-BAR ROW

100lbs x5x 10
I did 1 set of Penlay rows then switched to T-BAR. Not trying to change up the program. but I did want to see what the diffrence was. I did feel like i worked out better with the T-Bar. I think cause i could concentrate on lifting the weight more then form.

additional work.

Barbell Curl
55x2x10

Normally this is easy. But since i did the tbar with a narrow grip. I worked a lot of my bicep wile working my back. So my bieceps was screaming when i was trying to curl

Abwork was done as usual

[amcredle]

Week 8

Been really busy latly with work and yard work stuff. But got all my workouts in. Look forward to a new week Monday where i wil attempt to squat 290 and Bench 220. i think i should be able to get it.

Lots of progress this year. No stoppingme now !!!!

[Deviation]

Good luck man! And I hear ya on the yard work. Spring & summer time keep me busy for sure.

[amcredle]

Week 9

Feel like im coming down with a cold or something but still made it to the gym yesterday. not the greatest work out but still made all my lifts. 3 more weeks on madcow then i plan on graduating to 5/3/1.


Squat

145 x 5
180 x 5
220 x 5
255 x 5
290 x 5

Still progressing on squats, Although it was heavy i will attempt 300 saturday. my 1 rep max is estimated at 326 right now

Bench Press


110 x 5
140 x 5
165 x 5
195 x 5
220 x 5

1 Rep max estimated at 248lbs. Will attempt 225 x 3 on sat. pretty excited being that i always platau at 225 x 1. so the next few weeks should be interesting

Pendey Rows

145 x 5 x5

really wanted to work on form. i been doing tbar row and other things cause I didnt feel like i was working my back hard enough. Rows are great but my form wasnt the best.

[Deviation]

Congrats on nailing your squats! Saturday will be the real test. ;)

[amcredle]

Week 9.

Still a little under the weather. Im operating at 85%. Im happy this virus or whatever i was coming down with didnt get a chance to take over my body.

Squats


145x5
180x5
220x5
220x5

Today was light day for squats and that how they felt light. Its a good ego boost to able to get low and not struggle at all.

70
85
100
115

Press was spot on. felt good. was a little wobbly on my last set but the weight itself i handled pretty good. just had to make my stance a little wider to support the weight

160
190
225
255


The dreaded deadlift.. Every thing was going great. For the last set i put on my belt which i really use even when squatting. I feel like the belt actually helped. i felt more sturdy and was able to generate more power. On the last sat however i did fail. i was only able to get 4. Not because of the weight but my grip failed. I was using overhand grip which is just more comfortable to me and my preference but guess i will switch over to mixed grip next week. I will repeat the weight again and see how it goes

[Deviation]

Mixed grip and Liquid Grip. I swear by it.

[amcredle]

Quick update. Still getting over whatever virus I had but doing good.

Squats I hit the 300 Mark. It really felt good. I stuggled to get out the whole on my last 1. But I made it. I feel like im over the hump now.

Bench I hit another milestone of 225 x5. Felt great. Im pretty sure I can hit 230 with out a problem.

Its been a long journy to get here. But of you dont believe in the 5 x5 method and the strength it brings. Just look at my log. I went from not squatting to nothing to 300. I went from struggling to bench 200 to benching 225 easy 5 times. it takes time but the program works...

I have 1 more work out saturday and looking forward to it. depending on how you look at it i ran madcwow for about 14 weeks, i repeated som weeks due to missing dates and etc. anyway. I like to switch up programs every so often because it just helps me keep mentally fresh. I usually get board with the same routine after about 8 weeks. so i like to rotate programs. with that said i been researching what I wanted to do next....

my choices was 5/3/1 boring but big
5/3/1 Triumvirate
deload and repat madcow
German Volume training..

so with that said. I like the 5/3/1 Trimvirate. I will start that next week.

stay motivated , stay on track !!! hope that i have inspired at least a few of you

[Deviation]

There's also Assistance Programming: http://jefit.com/routines/workout-routine-database.php?id=10495

That wasn't in the first edition. I'd offer to share my copy of the 2nd edition, but it's got my name plastered all over it.

I liked The Triumvirate. The only variant that I like better is Assistance Programming.

[Jimmy0]

You've certainly made some great gains doing SL, hopefully you can achieve just as good results following 5/3/1 or whatever you choose to go with.

[amcredle]

Starting a new Routine is always exciting to me. It gets me motivated to keep going. Today I started the 5/3/1 Program. No longer will I squat every other day. No longer will I bench twice a week. I had great success with 5x5. But it does where you out and its hard to keep that pace long term.

5/3/1 will help me focuse on 1 MAjor COMPOUND lift per day. Its gonna be weird squating once per week. But maybe ill have more evergy to do other things. Also cadio wont be so daunting. its hard getting cardio in when your squating every other day. im not going to go in depth about the program but you can find some info here

http://stronglifts.com/531-jim-wendler-review-training-program/

I started of with very conservative 1 Rep max. I rather start light and work up. Just works better for me. allows me to focus on the lift and form early wile still building..

Starting maxs i used

Squat 290, Bench 220, Deadlift 225, Press 95

Week 1, Mesocycle 1

SQUAT DAY

Started of with 25min of light cardio. Was waiting for the squat rack to clear out !!

SQUAT

Warm UP
115.0x5,
145.0x5,
145.0x5,

Working Sets
170.0x5,
195.0x5,
220.0x12 1 Rep Max of 308lbs

Not bad for 1st day. 220x12 didnt kill me i think i could have gotten 2 or 3 more. going all on last set is gonna take some time. Im used to max weight low reps.. so i think as my conditioning gets better eveything will get better. But im pleased. 308 is right where i should be. My last max set i did on 5x5 was 300x5

Leg extensions
30x3x15

Leg Curls
30x3x15

Seated calf Raise
45x3x15


My additional work was easy. using these to help a lil with definition. I like the mix of Compound and iso work i can do with this program

Tuesday is Bench Day. so should be a good day !!


http://www.youtube.com/watch?v=WLZvfQajSSk

[Deviation]

One of the things I enjoy about this program is constant progress. You're not always chasing a new 1RM. More reps with the same weight shows progress.

Just remember, it's ok to leave something in the gym. Going to failure isn't the goal. Beating your last reps is.

I hesitate to tell anyone to do anything to failure, because that’s not what I’m after. I wouldn't prescribe this. This last set should be a ball buster, though, and it’s the one you really need to focus on. This is when you dig in and try to move the world.

[amcredle]

oh yea i know. they stressed that in 5x5 also about not training to failure.Sometimes its hard to resist..lol.

[Deviation]

oh yea i know. they stressed that in 5x5 also about not training to failure.Sometimes its hard to resist..lol.
Yeah I fully understand that one. lol

[amcredle]

Program: Wendler 5/3/1 Triumvirate

Current Max Bench :220x1
Working weight Max 90% of 220= 198lbs
Working week 1 is calculated at 65%, 75% and 85% of working max

Week 1, Mesocycle 1


BENCH DAY

BENCH PRESS

Warm Up sets
90.0x5
110.0x5
110.0x3

Working Sets
130.0x5
150.0x5
170.0x15 PR estimated 1 rep max 278

Bench was great today, seeing a estimated 1 rep max of 278 is good for the ego.

DUMBELL BENCH

50x3x10

DIPS

BWx3x10

BARBELL TRICEPS EXTENSION (scull crusher)

45x3x12

Hanging leg raises

Overall great workout. Started back taking protein and creatine last week. I have been off it a wile now and when i did take it its hasnt been consistent at all. So im going to try and take it daily.

Cardio its also my play to hit the road 2-3 times per week.


http://www.youtube.com/watch?v=HrFv3hElapM&feature=related

[amcredle]

Program: Wendler 5/3/1 Triumvirate

Current Max Bench :220x1
Working weight Max 90% of 220= 198lbs
Working week 1 is calculated at 65%, 75% and 85% of working max

Body Stats:
weight: 179.5lbs

Body Fat: 12.5% Calipers
16.3% electronic hand devise

I dont think im 16% im pretty defined for 16% so i figure im probably 13-14% max. but ill track both numbers.. Funny thing is i been using the electronic one for a year. and the number almost never changes even tho i have it on athletic mode. my weight hasn't changed but the number has gone up. im not sure how it calculates but i just had a birthday so when i put in 34 and not 33. it made my bf% go up..

With the calipers i use http://scoobysworkshop.com/body-fat-calculator/ to calculate everything for me.

Lean Body Mass :157Lbs
Body Fat : 22lbs



Week 1, Mesocycle 1

DEADLIFT DAY

Warm up sets
90.0x5
115.0x5
115.0x3

Working Sets
130.0x5
150.0x5
170.0x12

170x12 gives me a estimated 1 rep max of 245. Thats pretty much where i left off on stronglifts. Still working on my grip. I could have banged out 3-5 more but forums was burning..lol. But it will get better with time. Im determined to get my deadlifts going.

ONE ARM DUMBELL ROW

45x17
50x12
60x12

Was reading that this will help with Grip and deadlifts. so I added to my program. I havent done these much so I started light. Next week ill start at 60 and keep working.

Back Extensions - Hyperextensions

0x15
0x10
0x10

another new one ive added to the mix. harder then they look when you do them right.

Hanging Leg Raise
0x10
0x10
0x10

one of my favorite ab exercises

tomorrow I will hit shoulders and that will end week 1.

My thoughts on the program so far. I love it. u dont build as fast as stonglifts 5x5. however you still doing compound work and you u add 1 or 2 thinks to sure up your week spots. I really think i will add a lot of power and muscle with the program.

Tonight i will take some measurements so i can track progress with that also. I hope to update these numbers after each cycle !

Good video on abs. A lot of people talk about core strength and how to get strong abs. This guy does a great job explaining a few things. I know most of understand that deadlifts, sqauts and things helps abs. But this kinda helps you to understand why and why its important to take that deep breath and keep your abs tight on your lifts.


http://www.youtube.com/watch?v=8Zq_nM5H3bk&feature=relmfu

http://www.youtube.com/watch?v=iCbf2wqE4Gw&src_vid=8Zq_nM5H3bk&feature=iv&annotation_id=annotation_152732


NEVER STOP LEARNING. I DONT TAKE EVERYTHING AS ABSOLUTE TRUTH. BUT THEIR IS SOMETHING TO LEARN IN EVERTHING !!!

[Chibuike]

I learned about Elliot Hulse (the guy in the videos) a few days ago. I like how he presents his ideas. On our journey to greatness, we DO need to be open to everything and question it as well. Very well said, Iron Warrior.

[Deviation]

Great videos. I've watched a few of his clips before, but I haven't seen these. And what great timing. My wife made a comment the other day as I wandering around in my boxers. "I thought you were working out". As she poked my stomach. I looked at her, raised an eyebrow, and said "That's power belly baby. That's not fat.". ;) Its true to a point. I haven't gained or lost weight and my BF% has stayed the same (maybe slightly lower).

[amcredle]

haha sounds like my wife. she doesnt know it but shes my biggest motivator. Sometimes she comments about how im not as defined as i used to be.. im like well when we met i was 145lbs wet. now im 180. of coarse i was more defined then.,,lol

but i did think the video had some good info in it

[Chibuike]

Great videos. I've watched a few of his clips before, but I haven't seen these. And what great timing. My wife made a comment the other day as I wandering around in my boxers. "I thought you were working out". As she poked my stomach. I looked at her, raised an eyebrow, and said "That's power belly baby. That's not fat.". ;) Its true to a point. I haven't gained or lost weight and my BF% has stayed the same (maybe slightly lower).

Yes, the power belly comments...maybe wives huddle together and see what terms they can throw at us so we can have nerd rage in the gym.

[amcredle]

History : started with Stronglifts 5x5 log on pages 1-9
Madcow 5x5 pages 10-14
----------------------------


Current Program: Wendler 5/3/1 Triumvirate
Info : http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

MILITARY PRESS DAY

warm up

45x5
45x5
45x3

Working sets

55x5
65x5
75x15

I like doing the Press. They are very hard but i still enjoy them. You can really feel your body working when doing them. I put a lot of concentration in on keeping my abs tight during the movements. Thats something im trying to do on all my lifts.
estimated 1 rep max is 117 lbs

PULL UPS

bwx8
BWx5
BWx10

BARBELL CURL

45X10
45x10
45x10

JACKNIFE SITUPS
0X12
0X12
0X8

PLANKS

30 sec

Thats all i could handle on planks today, my abs was burning way before the 30 second mark..lol


http://www.youtube.com/watch?v=SAXPJ3PfdyY




Read more: http://www.livestrong.com/article/449121-what-muscles-does-a-military-press-work-out/#ixzz1sducCNre

[amcredle]

HISTORY


started with Stronglifts 5x5 log on pages 1-9
Madcow 5x5 pages 10-14
----------------------------
My Max after finishing STRONGLIFTS 5x5 and MADCOW

SQAUT- 300x5 Estimated 1 Rep max= 338 lbs
BENCH- 225x5 Estimated 1 Rep Max= 253 lbs
DEADLIFT- 250x5 Estimated 1 Rep Max =281 lbs
PRESS- 115x5 Estimated 1 Rep MAX= 129 lbs

Current Program:
Wendler 5/3/1 Triumvirate pg 15 on
Info : http://www.t-nation.com/free_online_..._pure_strength


5/3/1 requires you to use 90% of your 1 rep max but I actually went lighter then that. Just a personal preference.
So I used 90% of these numbers to figure out my working weight

Squat 290
Bench 220
Deadlift 225
Press 95

Mesocycle 1

90% max for Mesocycle 1

SQAUT 261 lbs, BENCH 198 lbs, DEADLIFT 203lbs, PRESS 86lbs


5/3/1 MESOCYCLE 1, WEEK 2

SQUAT

115x5
145x5
145x 3

Working Sets

185x5
210x5
235x13[estimated 1 rep max 352]

Estimated max of 352 is a new PR for me. I felt great. I really focused on breathing right. its amazing how much that helped. Dont wanna be one of those guys passing out after a heavy lift..lol. I wanted to get 15 reps. but form was starting to suffer so I racked it. But hitting 13 felt good.

LEG EXTENSIONS

30x15
30x15
70x12

LEG CURLS

30x12
30x12
70x12

PLANKS

3 sets x 30 secs

For all You STRONG LIFTERS out there. HERE is a nice video about how to squat by Mehdi the creator of the stronglifts website


http://www.youtube.com/watch?feature=player_embedded&v=VnV7vEi7Sz8#!

[Deviation]

Good job on the squats. Double digits start to test your endurance for sure.

[amcredle]

Good job on the squats. Double digits start to test your endurance for sure.

yea my endurance is really getting tested. but its a nice change. I the challenge

[amcredle]

HISTORY


started with Stronglifts 5x5 log on pages 1-9
Madcow 5x5 pages 10-14
----------------------------
My Max after finishing STRONGLIFTS 5x5 and MADCOW

SQAUT- 300x5 Estimated 1 Rep max= 338 lbs
BENCH- 225x5 Estimated 1 Rep Max= 253 lbs
DEADLIFT- 250x5 Estimated 1 Rep Max =281 lbs
PRESS- 115x5 Estimated 1 Rep MAX= 129 lbs

Current Program:
Wendler 5/3/1 Triumvirate pg 15 on
Info : http://www.t-nation.com/free_online_..._pure_strength


5/3/1 requires you to use 90% of your 1 rep max but I actually went lighter then that. Just a personal preference.
So I used 90% of these numbers to figure out my working weight

Squat 290
Bench 220
Deadlift 225
Press 95

Mesocycle 1

90% max for Mesocycle 1

SQAUT 261 lbs, BENCH 198 lbs, DEADLIFT 203lbs, PRESS 86lbs


5/3/1 MESOCYCLE 1, WEEK 2


BENCH DAY

90x5
110x5
110x5
140x5
160x5
180x15

180x15 estimated 1 rep mas of 294 lbs. I kinda like that i get to push myself on my last set. Its way diffrent from the 5x5 but it really makes me push myself.

Dumbell Bench

60x3x10

DIPS

BWx2x10

My arms was spent after barbell and dumbell bench so skipped the 3rd set

SIT UPS..

held 15 pounds behind my head..wow. what a work out.



http://www.youtube.com/watch?v=L9o_HwSVkcI&feature=related

[amcredle]

5/3/1 WEEK 2 MESOCYCLE 1

DEADLIFT DAY

95x5
115x5
115x5

140x5
160x5
180x13

DUMBELL ROW

60x3x10

BACK EXTENSIONS

BWx3x10

HANGING LEG RAISE

BWx3x10

Deadlifts are getting better each week. The weight is lighter then it should be but that the way i wanted it. I think my grip strength and back will get stronger as im able to focus more on it wile the weight is light.

280x13 gives me a estimated 1 rep max of 270 lbs. So im already showing progress !!

I plan to get in some cardio sometime at work tonight assuming i have the time. Plan to a short HIIT session on the eliptical




http://www.youtube.com/watch?v=Qn61vl2khuo&feature=related





-----------------------------------------------------------------------------------------------
HISTORY


started with Stronglifts 5x5 log on pages 1-9
Madcow 5x5 pages 10-14
----------------------------
My Max after finishing STRONGLIFTS 5x5 and MADCOW

SQAUT- 300x5 Estimated 1 Rep max= 338 lbs
BENCH- 225x5 Estimated 1 Rep Max= 253 lbs
DEADLIFT- 250x5 Estimated 1 Rep Max =281 lbs
PRESS- 115x5 Estimated 1 Rep MAX= 129 lbs

Current Program:
Wendler 5/3/1 Triumvirate pg 15 on
Info : http://www.t-nation.com/free_online_..._pure_strength


5/3/1 requires you to use 90% of your 1 rep max but I actually went lighter then that. Just a personal preference.
So I used 90% of these numbers to figure out my working weight

Squat 290
Bench 220
Deadlift 225
Press 95

Mesocycle 1

90% max for Mesocycle 1

SQAUT 261 lbs, BENCH 198 lbs, DEADLIFT 203lbs, PRESS 86lbs

[amcredle]

5/3/1 MESOCYCLE 1 WEEK 3

So far so good. I just relized today that i been messing up. Im so used to doing 5 reps. I was supposed to do 3 reps last week, and 5/3/1+ this week. Today i did 5/5/5+ so i will adjust starting tomorrow.

DEADLIFT DAY

95x5
115x5
115x3

195x5
220x5
250x12

Estimated 1 rep max is 360. I think after my next mesocycle 2 ill test my 1 rep max just to see truly where im at. But so far im really feeling good

additional work

seated leg curl
seatsed leg extentions
ab work

[Chibuike]

Alex, great job on the lifts! Are you taking any supplements as well?

[amcredle]

Alex, great job on the lifts! Are you taking any supplements as well?

Thanks. Yea im taking creatine right know. been taking it for a few weeks now
Protein whe i remember..lol
Multivitamins

-----------------------------------

Slow night at work tonight. Got it 30 min of HIIT on the Treadmill. Looking foward to benching in the morn

[amcredle]

Week 4 Mesocycle 1

Nothing really to report for the next couple of days... its my deload week. This is heard to get used to. I WANT TO LIFT HEAVY ..lol

Anyway I did squats on monday and chest today. Easy money.

Also hit up the triceps with dips. Tris are one of my favorite body parts !!!

Here is some funny stuff


http://www.youtube.com/watch?feature=player_embedded&v=WPfbXMW1vGQ#!

[amcredle]

Got in some road work today.

10 seconds sprinting
10 seconds walking
10 seconds sprinting
20 seconds walking
10 seconds sprinting
30 seconds walking
10 seconds sprinting
40 seconds walking
10 seconds sprinting
50 seconds walking
10 seconds sprinting
60 seconds walking
10 seconds sprinting
3 minutes of rest and abs training


2 sets

[Chibuike]

Re: Deloads...do you do just bodyweight exercises for deloads or 50% of your 1RM? I do BW and talk about waking up dormant muscles. Ouch.

[Deviation]

If he's following 5/3/1 for deloads, its 5x40%, 5x50%, 5x60% for main lifts.

[amcredle]

If he's following 5/3/1 for deloads, its 5x40%, 5x50%, 5x60% for main lifts.

yep yep !!!!!

[amcredle]

Last week was Deload week. I know every know and then your body and mind needs time to recoup. But it was murder. I felt like I was loosing stregnth. However When I got to the gym today. I felt strong and Fresh. So i guess it was all in the mind.

On another note : Just orderd a pair of spira running shoes. Trying to get serious about my cardio. Im hopinbg this helps. being flat footed. It takes a lot out of me running. Cause when i run im really pounding the ground. I hoping these shoes live up to the hype and relieves some of the pressure. They better i just spent a pretty penny for them..lol.

http://www.spira.com/product/mens-stinger-xlt-performance-trainer/
-----------------------------------


5/3/1 MESOCYCLE 2, WEEK 1, SQUAT DAY


bar x 2 x 10
95x 5
115x5
115x 3

175x5
205x5
230x15 (Estimated 1 rep max of 376 lbs !!!)

Really felt good today. I was really breathing hard after my last rep but it was well worth it.

Seated Leg Extentions

70x10
90x10
100x10

HANGING LEG RAISES

BWx 10x 5

Wanted to give the abs a good work out today. Need to hit my core a little bit harder along with my main lifts



Mesococle 1 estimated 1 Rep max, 290 lbs, (PR 250lbs x 12, estimated 1 rep of 360lbs)
Mesocycle 2 estimated 1 Rep Max 301 lbs

[Deviation]

Deload week takes a bit to get used to. Once you realize that come back fresh & strong, you'll start looking forward to it. Congrats on the new PR. More to come I'm sure. ;)

[Chibuike]

Ever considered barefoot running?

[amcredle]

Ever considered barefoot running? Na not really. not on these streets..lol

[amcredle]

Week 2, BENCH DAY

A great day to work out today, Not sure why but I really felt energized and ready for the gym today. The results was a great work out. Legs are pretty sore still from doing squats on monday. But thats a good thing. Waiting on my shoes in the mail. Hope to get them by this weekend so i can test them out.

BENCH PRESS

95x5
110x5
110x5

130x5
150x5
175x15 ( estimated 1 rep of 286)
225x5

although benching 175x15 took a lot out of me. after about a minute rest i felt like i could do a little more. So I broke protocol and added weight. Got someone to spot me and benched 225x4. I was aiming for 1. But it felt light at first. It really felt goot to be able to push 225 after just finishing 175x15.. perhaps i could have dug a little deeper and benched 175x18. I dont know, either way i was pleased with my results. I really have come a long way in all my lifts in a year.

INCLINE DUMBELL PRESS

45x5
55x5
60x5

Just added these to my routine. Felt good. May start out a little heavier next week

SEATED PREACHER CURL

45x10
65x8
75x8

another new addition. Normally I do standing barbell. I wanted to add a little isolation into my routine.

Hanging Leg raises


http://www.youtube.com/watch?v=ZHuHqiScgHo&feature=related

[Deviation]

Hey hey. No breaking protocol mister! ;) Nice lift.

[decu68]

Doing very good; congrats.

[amcredle]

thanks guys...


DEADLIFT DAY...

95x5
115x5
115x5

140x5
160x5
180x10

Deadlifts are coming a long good. my confidence is growing. Im feel like im ready to start moving some serious weight soon. But i will stick with the program as written. No set backs!!

ONE ARM DUMBELL ROW

60x10
65x8
70x8

HYPERTENSIONS

BWx3x10


Im needing some new workout shirts.. Just hit me. Would be nice to have a JEFIT shirt to rep wile im at the gym. I see everyone with Bodybuilding.com shirts and etc.. just a thought. I looked on caferpress.com to see by chance if i could find one.. perhaps ill make one

[Deviation]

Deadlifts are coming a long good. my confidence is growing. Im feel like im ready to start moving some serious weight soon. But i will stick with the program as written. No set backs!!
It's tough to hold yourself back. But trust me, its worth it. I attempted to jump ahead on the cycle I'm on. Yeah not a great idea at all (as you'll see from today's log).


Im needing some new workout shirts.. Just hit me. Would be nice to have a JEFIT shirt to rep wile im at the gym. I see everyone with Bodybuilding.com shirts and etc.. just a thought. I looked on caferpress.com to see by chance if i could find one.. perhaps ill make one

You know I brought this up about a year or so ago. But now that I think of it, Rob is rocking JEFIT shirt in his twitter pic. I think I'll get a hold of him and see what's up.

[amcredle]

PRESS DAY

Its always hard for me to get excited about press day. However today i did and had a good workout. I also had a very nice pump going. Muscles feel really full today. Been talking l-arginine with l-citrulline for the past 2 weeks. I helps the body produce N.O.


MILITARY PRESS

45x5
50x5
50x3
60x5
70x5
75x15

my shoulders have always been a week point. Slowly its building. Press is one of those lifts that take a wile to get. If someone is pressing a lot of weight you know they are truly strong ! My estimated 1 rep max is 122 lbs

DUMBELL LATERAL RAISE

20x5
15x5
10x10

still tweaking my assistant ex. I havent done these in forever. I started out to heavy. thats why i decreased weight after each. My form was not good. Exp. after doing Military press.. so 10lbs felt good and i start with that next week and build from their.

SHOULDER SHRUGS

70x10
70x10
70x10

DIPS

25x10
25x10
25x10

I love dips. I did 3 sets with 25 pound weights. Felt great. Its really good for developing those tris !!!

BARBELL LYING TRI EXTENSIONS

60x10
60x10
60x10

Plate PINCH

Im going to do these a few times a week to strengthing my grip !!



This Lady DIDNT START WORKING OUT TILL SHE WAS 56!!! SHES 74 now ans has a better body then most 20 year olds. Its never to late for change. If she can do it, YOU can do it. THIS SHOULD BE ALL THE MOTIVATION YOU NEED !!!

<span style="color:#000000;">
http://www.youtube.com/watch?v=eae3_LDysY8

[Deviation]

WOW! That lady has an impressive physique.

[amcredle]

CYCLE 2 WEEK 2

SQUAT DAY

190x5
215x5
245x10

ANGLED LEG PRESS

225x10
315x10
405x10
405x10


SEATED LEG EXT (one Leg)

30x10
50x10
70x10

HANGING LEG RAISE

5 sets of 10


Nothing Special to note today. Solid workout.



http://www.youtube.com/watch?v=SmO4JJrP5P8

[amcredle]

MesoCycle 2, WEEK 2

BENCH DAY

Cycle 1 stats
1 REP MAX- 220lbs
Best lift- 180lbs x 15 (estimated 1 rep max 294.70lbs)


BENCH

95x5
115x5
115x3
150x3
160x3
185x15

Estimated 1 Rep max 302lbs. I was able to focus and get a good drive going. Pretty sure i had another 1 or 2 reps in me. but failure isnt the goal here.

INCLINE DUMBELL PRESS

45x10
45x10
45x10

PREECHER CURLS

45x10
65x8
75x8

A little dedication goes along way. I started logging on this site back in November. This site has really helped me stay on track. I wavered here and their a little. But for the most part i have lifted consistently since then. It really paying off to. Ive noticed i dont get so winded doing things that used to tire me out. I Recently had to go shopping cause my close are getting to tight. People are now constantly asking me for workout advise.

More people should make a fitness a part of their lives. it really doesnt matter what you do. just do something besides watching tv. These infomercials are making people lazy. everyone wants a quick fix. their is no quick fix . just hardwork and dedication



http://www.youtube.com/watch?v=7SjbHJ28iec

[amcredle]

CYCLE 2 WEEK 2, DEADLIFTS DAY

HISTORY
cycle 1
1 rep max- 225, 90% max 203lbs,
Best lift 180x13, estimated 1 rep max 270LBS


DEADLIFT

150x3
170x3
190x10


BARBELL ROW

40x15
50x15
60x10

cardio-treadmill

30 min


Short workout today, was feeling really tight and worn after a long night. wanted to make sure i got my main lift in. Mission accomplished !!!!

[amcredle]

CYCLE 2, WEEK 2


MILITARY PRESS

45x10
45x5
50x5
50x3
65x3
70x3
80x15

DUMBELL LATERAL RAISE

10x10
10x10
10x10

DUMBBELL SHOULDER SHRUG

70x10
70x10
70x10

TRICEP DIP

BWx10
BWx10
25x10
35x10

TRICEP PULL DOWN

40x10
40x10
50x10
60x10
70x10

HANGING LEG RAISE

x10
x10
x10
x10
x10


last day of cycle 2 week 2. looking forward to week 3 then a week of deload. Cycle 3 will be interesting since i will be going on vacation for 3 weeks. havent decided if i will deload when i get back or continue on. was hoping their would be a 24 hour fitness in florida but their isnt. So ill have to figure something out

[amcredle]

5/3/1 Mesocycle 2 week 3

Its been a long week. Havent posted much so just gonna hit the main lifts i did this week

SQUAT

205x5
230x3
255x10

Still feeling good on the squats. Still wanting to go heavier. Part of me misses squatting 3x per week with strong lifts but i do feel like i have a much better rounded program now. and im seeing the results

BENCH PRESS

150x5
175x3
195x10

steady slow progress. but its working !!

DEADLIFTS

160x5
180x3
200x10

As much as i hate deadlifts. they take so much out of me. Id like to deadlift at least twice a week. but probably best not to alter the program. I used to hate squats but squatting 3 times a week really helped my form and learn how to do it right

MILITARY PRESS

70x5
75x3
85x13

CARDIO

cardio is still slow. still trying to get the mind frame of hitting the road at least 2-3 times per week. tried to use runkeeper today but it cant get a gps signal. so have to manually log. anyway it was a horrible run..did a lot of walking. 1.5miles in 20 min.. that sucks. however my hood is really hilly so ill get better soon. Cardio wise i feel good running. just need to get my running legs back as my legs arent quit ready for the extra work yet.. but have to start somewhere..

[Deviation]

Some people have had good luck with this app: https://play.google.com/store/apps/details?id=com.kaukovuo.android.trackerbooster I've not had to use it. Guess it keeps the GPS active through the run.

[amcredle]

Some people have had good luck with this app: https://play.google.com/store/apps/details?id=com.kaukovuo.android.trackerbooster I've not had to use it. Guess it keeps the GPS active through the run.

thanks. I gps not working is a known problem with my phone..samsung epic. I guess thats why i have problems with other apps. I just never really cared till now. anyway i downloaded another app that seems to have fixed my problem. so hopefully I can use run keeper to track my workouts again

[amcredle]

5/3/1 CYCLE 3, WEEK 1

Recovery Week is over. The rest was great but it feels good to be back in the office. I did do road work last week. Its coming along bit still have a long way to go. have to just keep chipping away. It will come.

I didnt get to the GYM Monday so had to combine squat day with bench day.

SQUAT

45x5
45x5
95x5
115x5

185x5
210x5
240x10

Felt good. I could have squatted more but wanted to save something for the bench. estimated 1 rep was 320lbs today.

LEG EXTENSIONS

70x10
85x12
100x12

working on getting those quads cut!!!!

SEATED CALF RAIS

50x8
70x10
90x10


BENCH

45x10
95x5
95x5

135x5
155x5
175x10

todays estimated 1 rep was 233lbs.

FLAT DUMBBELL PRESS

60x10
60x10
60x10

Push ups

15
15
15

HAMMER CURLS

25x6
25x6
25x6
25x6
27.5x6

finished up today with some ab work. really solid work out today. no aches no pains. Good muscle pump going. I have this week and next week then im going on vacation for 2-3 weeks. not sure what i will do. Haven't decided if i will deload when i get back, do cycle 3 over again.. or just keep progressing. Im thinking i might be able to stay on track because I should be able to hit the minimums at least on my lifts..im sure after my first week back my conditioning will be ok.

[OptikaNET]

Sorry if I haven't been paying attention, Alex, but are your figures totals, or per dumbelll? Lbs or Kg?

Kind Regards
Dave

[decu68]

An American; it will be LBS.

[OptikaNET]

Well... it would be easy to assume that... but if the values are Kg and totals then they are actually very similar to the weights I'm lifting at the moment - which is what prompted my question really. Wondering if Alex and I are actually at a very similar level, or whether the concordance of values is just coincidental.

If the weights are lbs then the latter is the case.

Kind Regards
Dave

[decu68]

He is definitely lifting in Lbs. You can tell this from his bench weights as he even lists his 1RM as 233 Lbs and his squats as a 1RM of 320 Lbs.

[amcredle]

An American; it will be LBS.

this....lol

[amcredle]

CYCLE 3 , WEEK 1

Haven't been on track this week. So I hit Deadlifts today and will press Sunday. Then start week 2 monday.

Im pressed for time so will only talk about Deadlifts today

45x10
95x5
95x5
135x5
135x5
165x5
190x12

estimated 1 rep at 190x12 is 273LB.

Deadlifts is something i really want to get good at. for me Squats and Deadlifts a good indication of where your strength is. Bench is more a ego thing..

anyway I made a slight adjustment on my deads today. I had my feet a little further apart then my normal stance. The results was great. my lift felt strong. my form felt great. and i was able to push out more reps at 190 then i was able to in cycle 2.

SO here is a question

Now one thing i haven't tried yet was sumo deadlifts. was wonder what is the benefit of that vs conventional. I believe conventional like what i been doing works more back. which is important as i want a strong back.. wile sumo has more legs involved.

[Deviation]

Now one thing i haven't tried yet was sumo deadlifts. was wonder what is the benefit of that vs conventional. I believe conventional like what i been doing works more back. which is important as i want a strong back.. wile sumo has more legs involved.
That's been my experience. Though I will say that most of what I've read says they hit the same muscles. I prefer conventional style myself.

Width of the stance is somewhat a personal preference. You have to be stable when you execute. For me, I'm slightly wider than shoulder width with hands placed outside that. Seems to work well for me.

[amcredle]

CYCLE 3 , WEEK 2

SQUAT DAY..

45x10
95x5
135x5
225x5

275x3
305x3

255x5

Broke away from protocol today. Was supposed to to do 195lb, 225lb and 255lbs for my working sets. Decided to go heavy just to see where I was at.So i Warmed up jumped to 275 lbs. That felt fine so i went up to 305lb. repped that 3 times and then went and finished 255lbx5.

Was a great day. Felt good to get 305 up with no problems.


Finished my work out with leg extensions and leg curls.

[Deviation]

Congrats on the squat. Broke that 300 mark.

[amcredle]

thanks. its been a long time coming. im just glad the program is working.

anyway guys. im off on vacation for the next 2 weeks. driving down to ga and fl to visit family stuff. so ill be back in full force after the 4th..

untill then..

stay strong !!!

[Deviation]

thanks. its been a long time coming. im just glad the program is working.
What you doubt me? LOL

Have fun man!

[Deviation]

Man that's a really long two weeks... ;)

[amcredle]

whats up fellas im back.. i actually been back. I restarted the program since i was out for a month. But today starts Cycle 2 week 2 for me. so i been back at 6 weeks now. just havent been in the logging mood. but im going to start after my session tonight..

good to see you guys are still here !!!!

[amcredle]

Back on the Grind. Feels Good. Skipped monday. So had to so sqauts today.

Wendlers 5/3/1 Cycle 2 week 2

Squat in pounds

Warm up
barx10
Barx10
95x5
95x5
115x5


190x3
215x3
245x8 estimated 1 rep max of 304lbs

190x10

Squat are great. I actually look forward to doing them. 248x8 felt a little heavy today. I think mainly cause I didnt eat right the day before. I like to add a extra 1or 2 sets and go for at least 10 reps at the end at a lower weight. Something i been doing since I got back in the gym.

BENCH PRESS

140x3
160x3
185 x12 estimated max of 265

140x10

Surprisingly. The bench is where i feel strongest at. Might be mental. But I really didnt feel like i was set back to much with my time off

Standing Bicep Curls

50x10
50x10
50x10

Hanging Leg Raises
x12
x12
x12

[Deviation]

If you like the 1 or 2 sets of 10, try boring but big. 5 sets of 10 reps @ 50% weight at the end of your main lifts. That will get the sweat flowing and muscles growing.

[amcredle]

Thanks Deviation. I think i might work my way up to an extra 5 sets starting next cycle

Wendler 5/3/1 Cycle 2 Week 3

Squat Day

Working Sets

205x5
230x3
255x8

Felt good today, Really got low on the squats. Estimated Max is 316lb.

Angled leg press

225x15
225x15
225x15

Seated single leg Extension

40x10
40x10
40x10

Hamstring Curls

65x10
65x10
65x10

[amcredle]

Wedlers 5/3/1 Cycle 2 week 3

Bench Press

Warm up

barx10
barx10
95x5
95x5
100x3

160 lBS/72kg x 5
180lbs/81kg x 3
195lbs/ 88kg x10

Boring But Big

105lb/ 47kg x 10
105lb/ 47kg x 10
105lb/ 47kg x 10
105lb/ 47kg x 10
105lb/ 47kg x 10

I thought id try boring but big today. I think Im going to hooked on this one for a wile. It kind of reminds of Stronglifts 5x5. You get the best of both worlds. the Volume and the heavy weights. So today 195 wasnt bad at all. 195lbs x10 gives me a estimated Max of 260lbs/117kg. This is a marathon for me and im happy with the slow steady progression.
Boring But Big, Adding on that 5 extra sets was hard. 105lbs seems like nothing. But you really feel it after you already lifted heavy. I really felt it when I got to the 3 set. I had to increase my rest time to 2 min. I really felt the tightness in my arms to. It was great !!

Standing Barbell Curl
50x8
50x8
50x8

Finished off the day with some ab work. Tomorrow is deadlift day. Deadlifts are my week spot. So its going to be a struggle to get in 5 extra sets. but somehow ill get it done.

[Deviation]

BBB looks easy until you try it. Those 5 sets really finish you off. They will make you feel like a weakling.

[amcredle]

Ok deload week is over..

Wendler BBB Cycle 3, Week 1

SQUAT DAY


95x5
115x5
115x3

185lbs/83kg x5
210lbs/95kg x5
240lbs/108kg x8

140lbs/63kg x5
140x5
140x5
140x5
140x5

Pretty good day at the gym. Didnt have much energy to do any assistant leg work after squats. its going to take me a week or so to adapt to the BBB template. I do like it. Im sure I will feel it tomorrow. I plan on running this program till the end of the year. Possibly longer depending on the results

[Deviation]

You'll run it longer; trust me. ;) It's pretty solid. Once you get accustomed to the 5x10 sets, you'll be able to work more assistance work into it to vary it some.

[amcredle]

Didnt Post Yesturday..

CHEST DAY. BBB Cycle 3 week 1

Bench Press

95lbs x5
95lbs x5
115lbs x 3

135lbs/61kg x5
155lbs/70kg x5
175lbs/79kg x12

105lbs/47kg x10
105 x 10
105 x10
105 x10
105 x7

NOTES:

Im still feeling really sore in my legs from squat days. 5 extra sets at 50% seems light till you do it. My legs are rubber today. But I love it. I dont know if its because of the extra work. But I noticed I been really tired and more hungry this week wile my body is repairing. Might need to pay more attention to my diet..

Bench press was great. easy day getting through my working sets. 105lbs/47kg really kicked my but on the last last 3 sets I really felt it. on set 4 I felt kind of shaky but I pushed out the 10.. Set 5 I was really feeling it. Only repped it 7 times. I wanted to push through but I figured better safe then sorry. Id hate to become a youtube video with 105lbs..


Standing Barbell Curl

55lbs x5x10

Ab work

5x10

[Deviation]

Id hate to become a youtube video with 105lbs..
LOL So true...

[amcredle]

Wendlers Boring But Big Cycle 4 week 2

Feeling pretty good. Was a rough week for me last week as i tweaked my lower back a little but. I feel like im close to 100 today so thats a good thing.

Chest DAY

Working Sets

150lbs/68kg x3
170lbs/77kg x3
190lbs/86kg x12

BBB
105lbs x5x10

Felt pretty strong on the bench today. Im loving the BBB program. You really know you worked out the next day.

on another note , i see the forums and stuff have been updated. Looks good!!.
Tomorrow is a rest day. then will hit the gym for deadlifts on thursday

[Deviation]

Still around?

[amcredle]

Im around, took some time off, lol. But looing to get back into the swing of things next week

[Deviation]

Im around, took some time off, lol. But looing to get back into the swing of things next week
Good to hear. Now get back to it! ;)

[amcredle]

Back in The Gym This Week. Restarted on Wendler 5/3/1 starting out Light but I need to. I switched from my days from mon, tues, thursday, friday. To Wed, Thurs, Sat, Sun. So anyway This week after almost 3 months off. I really feel it. really sore after my work outs. Weights feel heavy..lol. But ill be ok with that. My biggest setback was cardio. i really felt winded after my first squat and deadlift session this week.

anyway Im going to star trying to keep my log updated. Its good motivation!!

Recap Wed 30 Jan(Squat Day)
3 warm up sets-- not logged
Squat-- 135lbx 5, 160lbs x 5 , 180x 5
BBB-- 105lb 5set of 10

strength wise i felt ok. Little heavy as i get my muscle memory back. Really felt winded doing my 5sets of 10. All in all I feel ok. I did some assistance work also. Due to time ill start logging those another time.

ThUrday (Chest DAy)
115lbs x 5
135 x 5
155 x 10
Boring But Big (BBB) Bench press
90lbs 5 sets of 10

Not a stellar day. legs super sore from squat day. Mentally im already feeling better. I love 5/3/1/

Saturday DEADLIFT DAY
115 x 5
135 x 5
155 x 10
(BBB)
90lbs 5 sets of 10

Deadlifts. Is probably my weakest ex. I really want to get my lifts up here.

for those that do not know about Wendler 5/3/1 I will update my post this week along with my goals for this cycle.