Alex's Work out Log

[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-ro...e.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.