abears 5x5 journal part 2

LOADING WEEK 1 - WORKOUT 1 (EASY) 3:18PM - 4:10PM

squats 5x5 80% of previous best

warmup 45x5x2 95x5 115x3 135x2

work sets 160x5x5

bench press 1x5 80% of previous best

45x5 65x5 95x5 115x5 130x5

bent-over row 1x5 80% of previous best

45x5 60x5 75x5 95x5 110x5

back extentions

bwx5x2

stability ball crunches

2 sets of 8 holding 10lb plate
 
LOADING WEEK 1 - WORKOUT 2 (EASY) 6:10PM - 7:09PM

squats 5x5 85% of monday

warmup 45x5x2 95x5 115x3

work sets 135x5x5

deadlifts

warmup 45x5 95x5 135x3

work sets 155x5x3

overhead press 5x5 80% of previous best

warmup 45x5 65x5 85x3

work sets 100x5x5

chins

bwx3x3

planks

twice for each one for 30 seconds each
 
Is 5 your favorite number? lol, I just read this all, congrats on the recent PR's. That's a really good OHP (standing or seated?), gonna pass your flat bench soon!
 
haha thanks :)

its a 5x5 routine that i'm following as written. although other rep/set ranges can be used i want to wait to have enough experience with the planning and programming
 
LOADING WEEK 1 - WORKOUT 3 (EASY) 6:12pm - 7:03pm

squats 1x5 80% of previous best

45x5x2 95x5 135x5 155x5 180x5

bench press 5x5 80% of previous best

warmup 45x5 65x5 95x3

work sets 110x5x5

bent over row 5x5 80% of previous best

warmup 45x5 65x5 85x3

work sets 105x5x5

curls

20x8 30x8 40x8

skullcrushers

20x8 30x8 40x8
 
LOADING WEEK 2 - WORKOUT 1 (MEDIUM) 6:11pm - 7:03pm

squats 5x5 90% of previous best

warmup 45x5x2 95x5 135x3 155x2

work sets 180x5x5

bench press 1x5 90% of previous best

45x5 65x5 95x5 120x5 145x5

bent over row 1x5 90% of previous best

45x5 65x5 75x5 95x5 125x5

back extensions

bwx2x6

stability ball crunches

3 sets of 8 holding 10lb plate
 
LOADING WEEK 2 - WORKOUT 2 (MEDIUM) 6:08pm - 7:10pm

squats 5x5 85% of monday

warmup 45x5x2 95x5 115x3 135x2

work sets 155x5x5

deadlifts

warmup 45x5 95x5 135x3

work sets 185x5x3

overhead press 5x5 90% of previous best

warmup 45x5 65x5 95x3

work sets 110x5x5

chins

bwx3x4

planks

twice for each one for 30 seconds each
 
LOADING WEEK 2 - WORKOUT 3 (MEDIUM) 3:10pm - 4:10pm

squats 1x5 90% of personal best

45x5x2 95x5 135x5 170x5 200x5

bench press 5x5 90% of personal best

warmup 45x5 65x5 95x3

work sets 125x5x5

bent-over row 5x5 90% of personal best

warmup 45x5 65x5 95x3

work sets 115x5x5

curls

30x8 40x8 50x8

extensions

25x8 35x8 45x8
 
LOADING WEEK 3 - WORKOUT 1 (HARD) 3:15pm - 4:09pm

squats 5x5 100% of previous best

warmup 45x5x2 95x5 135x3 175x2

work sets 200x5x5

bench press 1x5 100% of previous best

45x5 65x5 95x5 135x5 160x5

bent-over rows 1x5 100% of previous best

45x5 65x5 95x5 115x5 140x5

back extensions

bw 2 sets of 7 reps

stability ball crunches

3 sets of 8 holding 15lbs
 
LOADING WEEK 3 - WORKOUT 2 (HARD) 6:09pm - 7:10pm

squats 5x5 80% of monday

warmup 45x5x2 95x5 115x3 135x2

work sets 160x5x5

deadlifts

warmup 45x5 95x5 155x3

195x5x3

overhead press 100% of previous best

warmup 45x5 65x5 95x3

120x5x5

chins

bwx3x5
 
LOADING WEEK 3 - WORKOUT 3 (HARD) 6:13pm - 7:08pm

squats 1x5 100% of previous best

45x5x2 95x5 135x5 185x5 225x5

bench press 5x5 100% of previous best

warmup 45x5 85x5 115x3

140x5x5

bent-over row 5x5 100% of previous best

warmup 45x5 65x5 95x3

130x5x5

curls

40x8 50x8 60x8

extensions

30x8 40x8 50x8
 
LOADING WEEK 4 - WORKOUT 1 (VERY HARD) 6:07pm - 6:59pm

squats 5x5 105% of previous best

warmup 45x5x2 95x5 135x3 185x2

210x5x5

bench press 1x5 105% of previous best

45x5 95x5 135x5 155x5 170x5

bent-over rows 1x5 105% of previous best

45x5 65x5 95x5 115x5 145x5

back extensions

bw 2 sets of 8 reps

stability ball crunches

3 sets of 8 holding two 10lbs plates

whenever i run this routine again, these are the number i will have to match in week 3 and beat in week 4.
 
LOADING WEEK 4 - WORKOUT 2 (VERY HARD) 6:08pm - 7:12pm

squats 5x5 80% of monday

warmup 45x5x2 95x5 135x3 155x2

work sets 170x5x5

deadlifts

warmup 45x5 135x5 185x3

work sets 205x5x3

overhead press 5x5 105% of previous best

warmup 45x5 65x5 95x3

work sets 125x5x5

chins

bw for 6 sets of 3 reps each
 
LOADING WEEK 4 - WORKOUT 3 (VERY HARD) 6:12pm - 7:10pm

squats 1x5 105% of previous best

45x5x2 95x5 135x5 185x5 235x5

bench press 5x5 105% of previous best

warmup 45x5 95x5 115x3 135x2

work sets 150x5x5

bent-over row 5x5 105% of previous best

warmup 45x5 65x5 95x3 115x2

work sets 135x5x5

curls

60lbs 3x8

extensions

50lbs 3x8

this ends the loading. next week will deload by keeping all weights the same but dropping 5x5 to 3x3 and 1x5 to 1x3. i will drop squats from wednesdays work also.
 
So, out of curiousity, before you started the program do you konw what your maxes were compared to what they are/might be now?
 
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