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Old 11-24-2009, 05:14 PM   #1
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Squat 5x5 - 275 lb *probably stick with this weight for the next workout because my last set loss technique
Bench 5x5 - 225 lb *same thing as the squat. last set felt hips come up a little
Hang Cleans 5x5 - 135 lb (man it's been awhile since i did cleans, felt good though)
Push-ups w. 3 micro bands - 25/16/14
Reverse Crunches - 3x12 really felt these. focused on contracting the abs.

finished off the workout with 15 minutes of moderate intensity cardio for 15 minutes.

I felt really good during my workout and especially after. It was overall a challenge especially since I added Hang Cleans back into my program, but it did feel good doing them again. We'll see how this program goes.
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Old 11-24-2009, 06:04 PM   #2
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Welcome to the forum. Looking forward to your log and seeing your progress. How long have you been lifting? You have some solid numbers.
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Old 11-25-2009, 01:14 PM   #3
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Originally Posted by MuscleandBrawn View Post
Welcome to the forum. Looking forward to your log and seeing your progress. How long have you been lifting? You have some solid numbers.
THanks, I've been lifting seriously for the pass two years while working as a strength and conditioning coach..also lifted with some of the throwing coaches at the school who were into powerlifting and loved it. They all moved so i've been working out solo for awhile..

So i've been just lifting on my own but feel it's hard to push myself..gotta find new lifting partners
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Old 11-25-2009, 07:25 PM   #4
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Old 11-25-2009, 11:48 PM   #5
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Squat 5x5 - 280 lb
Over Head Press 5x5 - 115 lb
Dead Lifts 1x5 - 245 lb (went up easy, but thats ok because next workout i'll up the weight. Slow progression)
Pull-ups - 8x3 went from a dead hang. I surprised myself that I could complete all sets
Prone Bridges - 3x30sec

Lifted later at night different from my usually late morning or early afternoon. Thought it was going to effect my workout but I felt it good during it.
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Last edited by dmaipa; 12-03-2009 at 03:14 PM.
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Old 11-25-2009, 11:49 PM   #6
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Originally Posted by dmaipa View Post
Squat 5x5 - 280 lb
Over Head Press 5x5 - 115 lb
Hang Cleans 1x5 - 245 lb (went up easy, but thats ok because next workout i'll up the weight. Slow progression)
Pull-ups - 8x3 went from a dead hang. I surprised myself that I could complete all sets
Prone Bridges - 3x30sec

Lifted later at night different from my usually late morning or early afternoon. Thought it was going to effect my workout but I felt it good during it.
impressive hang clean numbers
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Old 11-26-2009, 01:14 AM   #7
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impressive hang clean numbers
thanks..much appreciated
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Old 11-28-2009, 01:59 AM   #8
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Ah..so pissed..caught the cold that's been going around and couldn't workout today..and I was ready to crush it but feel like crap
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Old 11-28-2009, 02:47 AM   #9
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Ah..so pissed..caught the cold that's been going around and couldn't workout today..and I was ready to crush it but feel like crap
Don't worry about the cold, get some serious rest and you will be fine soon!!

Great looking log, you are putting up some solid numbers, especially on the hang cleans, keep up the good work.
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Old 11-28-2009, 08:06 AM   #10
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Ah..so pissed..caught the cold that's been going around and couldn't workout today..and I was ready to crush it but feel like crap
Hang in there and get well.

Are you doing a 5x5 you designed?
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