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Old 07-26-2013, 06:26 PM   #5
Gorship
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Default First round of information.

Alright. First Round of information. Im Thinking ill do these weekly or bi-weekly. Regardless. Here are my lifts and their weight, and some information on my training thus far.

Format will be as follows
Day
Exersice
Current weight and sets and reps. (See OP for how im using the 5x5 setup to help progress.)

Bench Day

Bench:
155lbs 5,5,5,4,3
Goal for next week, 5,5,5,5,4 or 5,5,5,4,4

Incline Bench:


135 5,5,5,4,3
Goal for next week, 5,5,5,5,4 or 5,5,5,4,4

Close grip Bench


115 5,5,5,4,4
Goal: 5x5 completion.

Cable Lower Chest Raise
Leaving this out this time, I tried a variation of it that someone was telling me, i liked it but i dont know the proper name for it - ill be switching back to standard for the purpose of simplicity and tracking.

Cable Tricep push down


130 ; 5x5
increasing weight to 140.

Deadlift Day

Dead lifts


240 5,5,5,4,3
next week, 5,5,5,4,4.

Bent over row


150 5x5
160 next week.

One arm dumbell Row

65 5x5
upping to 70

Straight arm push down (cable)


100 5x5
upping to 110

Shrugs

65 5x5
upping to 75

Close Grip Cable Curl


100 5x5
upping to 110.

Overhead Press


Seated BB Overhead press

(this one was awkward as I tried 120 and found myself failing so

at 115lbs, 5,5,4
at 105lbs, 5,5
I will work at 110 and see if i can hit 5x5, if so, then next week I just gotta man up on the 120.

Alternating Seated Dumbell press (palms in)


again, weirdness occured.

at 45lbs 5,5,4
at 40lbs 5,5

achieve 5x5 at 40, then man up the following week at 45.

DB arnold press

35lbs 5x5
uppin to 40's

Face pulls

110 5x5
upping to 120

Palms out lateral raise

20lbs 5,5,5,4,4
Skull Crushers

75lbs 5x5
up to 85.

Squat day


BB Squat (to the ground)


115lbs 5
125lbs 5,5,5,4

Sticking at 125, and sticking with it till my adducters strengthen up. then should be at the plate a side soon enough.

dumbell lunges

60lbs (2x30lb dumbells) 5,5,5,4,4

Stiff legged BB DL


180 5x5.
... 190 next week, uhg.. my glutes... oh my poor glutes.

Trap bar deadlifts (slight variation, I go low to work on my quads and adducters some more. feels good!)

135 5,5,5,5,4
go for 5x5 next week!

BB curl


75lbs, 5,5,5,4,3

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


There we go! Till next week(ish)

Last edited by Gorship; 07-27-2013 at 12:14 AM.
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