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  1. #131
    Senior Senior JEFIT Member amcredle's Avatar
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    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
    MY Journey From Weak to STRONG
    [url=http://www.jefit.com/forum/showthread.php?9387-Alex-s-Work-out-Log]My JEFIT LOG[/url] || [url=http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/] Stronglifts 5x5 INFO[/url]|| [url=http://bodyspace.bodybuilding.com/amcredle/]MY BODYSPACE[/url] ||[url=http://www.contractplayer.com/nba2kx/index.php/]NBA2k LEAGUE[/url]
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  2. #132
    Senior Senior JEFIT Member amcredle's Avatar
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    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 !!!!
    Last edited by amcredle; 04-03-2012 at 12:48 AM.
    MY Journey From Weak to STRONG
    [url=http://www.jefit.com/forum/showthread.php?9387-Alex-s-Work-out-Log]My JEFIT LOG[/url] || [url=http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/] Stronglifts 5x5 INFO[/url]|| [url=http://bodyspace.bodybuilding.com/amcredle/]MY BODYSPACE[/url] ||[url=http://www.contractplayer.com/nba2kx/index.php/]NBA2k LEAGUE[/url]
    Info On How To
    [url=http://www.jefit.com/forum/showthread.php?9834-The-bench-press]Bench[/url]||[url=http://www.jefit.com/forum/showthread.php?9889-Squat-help]Squat[/url]

  3. #133
    I Am JEFIT Legend Deviation's Avatar
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    Good luck man! And I hear ya on the yard work. Spring & summer time keep me busy for sure.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  4. #134
    Senior Senior JEFIT Member amcredle's Avatar
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    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.
    MY Journey From Weak to STRONG
    [url=http://www.jefit.com/forum/showthread.php?9387-Alex-s-Work-out-Log]My JEFIT LOG[/url] || [url=http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/] Stronglifts 5x5 INFO[/url]|| [url=http://bodyspace.bodybuilding.com/amcredle/]MY BODYSPACE[/url] ||[url=http://www.contractplayer.com/nba2kx/index.php/]NBA2k LEAGUE[/url]
    Info On How To
    [url=http://www.jefit.com/forum/showthread.php?9834-The-bench-press]Bench[/url]||[url=http://www.jefit.com/forum/showthread.php?9889-Squat-help]Squat[/url]

  5. #135
    I Am JEFIT Legend Deviation's Avatar
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    Congrats on nailing your squats! Saturday will be the real test.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  6. #136
    Senior Senior JEFIT Member amcredle's Avatar
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    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
    MY Journey From Weak to STRONG
    [url=http://www.jefit.com/forum/showthread.php?9387-Alex-s-Work-out-Log]My JEFIT LOG[/url] || [url=http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/] Stronglifts 5x5 INFO[/url]|| [url=http://bodyspace.bodybuilding.com/amcredle/]MY BODYSPACE[/url] ||[url=http://www.contractplayer.com/nba2kx/index.php/]NBA2k LEAGUE[/url]
    Info On How To
    [url=http://www.jefit.com/forum/showthread.php?9834-The-bench-press]Bench[/url]||[url=http://www.jefit.com/forum/showthread.php?9889-Squat-help]Squat[/url]

  7. #137
    I Am JEFIT Legend Deviation's Avatar
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    Mixed grip and Liquid Grip. I swear by it.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  8. #138
    Senior Senior JEFIT Member amcredle's Avatar
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    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
    MY Journey From Weak to STRONG
    [url=http://www.jefit.com/forum/showthread.php?9387-Alex-s-Work-out-Log]My JEFIT LOG[/url] || [url=http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/] Stronglifts 5x5 INFO[/url]|| [url=http://bodyspace.bodybuilding.com/amcredle/]MY BODYSPACE[/url] ||[url=http://www.contractplayer.com/nba2kx/index.php/]NBA2k LEAGUE[/url]
    Info On How To
    [url=http://www.jefit.com/forum/showthread.php?9834-The-bench-press]Bench[/url]||[url=http://www.jefit.com/forum/showthread.php?9889-Squat-help]Squat[/url]

  9. #139
    I Am JEFIT Legend Deviation's Avatar
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    There's also Assistance Programming: [url]http://jefit.com/routines/workout-routine-database.php?id=10495[/url]

    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.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  10. #140
    Experienced Member
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    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.

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