abears 5x5 journal part 2

DELOAD WEEK 9/WORKOUT 1

squats

warmup 45x5x2 95x5 135x3 185x2

work sets 230x3x1

bench press

45x5 95x3 135x3 155x3 181x1

bent-over rows

45x5 65x3 95x3 135x3 156x1
 
DELOAD WEEK 9/WORKOUT 2

6:09PM - 6:46PM

deadlifts

warmup 45x5x2 135x5 185x3 215x2

work sets 245x3x1

overhead press

warmup 45x5 65x5 95x3 115x2

work sets 140x3x1

chins

bw plus 7lbs 3 sets of 1 rep each
 
DELOAD WEEK 9/WORKOUT 3

6:09PM - 6:45PM

squats

45x5x2 95x3 135x3 185x3 215x3 250x1

bench press

45x5 95x5 135x3 155x2 170x1

bent-over row

45x5 95x5 115x3 135x2 150x1

Okay, 9 weeks down and 1 to go. Monday will try for new personal one-rep bests. Then will finish off the week with some light stuff. The week after will be an off/easy week then I'll crank up a new routine on the 22nd.
 
Lookin real good abear, what numbers are you looking for on the 3 major lifts? And what's your next routine gonna be?
 
mreik said:
Lookin real good abear, what numbers are you looking for on the 3 major lifts? And what's your next routine gonna be?
Click to expand...
I will try to beat this workout from early March

http://training.fitness.com/forum/showpost.php?p=67027&postcount=36

I'm going for 200lbs on the bench, 285lbs on the squat and not sure on the overhead. My goals for this year were a 200lb bench, a 300lb squat and a bodyweight overhead press so I will hopefully hit one goal and be that much closer to the other two. [insert "crossed fingers" icon] ;)

Next routine will be a "mish-mash" of stuff I picked up from Waterbury, Franco, Westside and Evo. Hitting the upper and lower body twice a week with first a maximal effort then an explosive effort (which I've never done before). I'm kind of working off the Westside for Skinny Bastards template. I will do two days of GPP and add cardio (either speed rope or burpees) in the morning before work.
 
evolution said:
There won't be one. He's on the eternal 5X5 routine. :D
Click to expand...

Haha

djparty.gif
 
WEEK 10/WORKOUT 1

6:18PM - 7:02PM

squats trying to beat 270lbs

warmup 45x5x2 95x5 135x3 185x2

225x1 250x1 285x1

bench press trying to beat 185lbs

warmup 45x5 95x5 135x3 155x2

185x1 200x1

overhead press trying to beat 150lbs

warmup 45x5 65x5 95x3 135x2

150x1 160x1 (missed)

Two out of three, I'll take it :)
 
WEEK 10/WORKOUT 2

6:03pm - 6:32pm

squats

45x5x2 95x5 115x3 145x3x3 (50% of 1-rep max)

bench press

45x5x 65x5 100x3x3 (50% of 1-rep max)

overhead press

45x5 75x3x3 (50% of 1-rep max)

short and sweet. one more workout to go before wrapping this up.
 
WEEK 10/WORKOUT 3

6:30PM - 6:53PM

deadlifts

45x5x2 135x5 18x3 225x3

bent-over row

45x5 65x5 95x3 135x3

back extentions

bw 3x8

That's it, done. Over the last 6 months I've increased my squats from 260lbs to 285lbs, my bench from 175lbs to 200lbs and my overhead from 130lbs to 150lbs. I've also gained 1" on my arms, chest and thighs and 1/2" on my calves. VERY satisfied with my results. Going to do some easy work next week and crank up next training cycle on the 22nd.
 
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