Offseason Begins!

D

davidjr74

0
Offseason Begins today. I have a month left with my ankle so I picked a 5x5 program where its advised not to do cardio because it will hinder your weight training days. Since I can't run; this will work out for me. The program is revolved around the squat but since I can't squat I switched every squat with the deadlift. My deadlift is my weak spot anyway so this is good. I'm not wrestling either; all my focus is on Football. For wrestling I would have had to worry about cutting weight and since my ankle is injured I would have sat out every practice for a month which is a waste of my time. O ....Cleveland beat Baltimore today....damn.

Starting Stats:
Height- 6'0
Weight- 172
Bench Press- 175 max
Squat- 290 max (parallel)
Deadlift- 235 max (ugh)
40 yard dash- 5.3 or 5.4
20 yard dash- 3.1-3.3
Vertical- 25

I'm also bulking up too. Gonna get as big, strong, and fast as I can for the next season. It will be my senior year so I'm gonna make the best of it. I know I got a growth spurt waiting.

Day 1
Deadlift 5x5
Bench Press 5x5
Barbell Row 5x5
Incline Dumbbell Press 2x12

Day 2
Lunges 4x8
Good Mornings 3x8
Shoulder Press 5x5
Pull ups 4xMAX

Day 3
Deadlift 5x5 last set do 3 reps with 5 pounds more then monday
Example:
135x5
185x5
225x5
275x3
315x3 (5-10 pounds more)
Bent-over-row 5x5
Incline Bench press 5x5
Tricep Extension 2x12

Got the workout from Athletes.com
 
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Workout looks alright to me bud. I hope you hav a good time with it.

I'm not sure if you psoted sometihng about your ankle already, but are you sure you should be doing deads and lunges with it?
 
Workout #1

AZN_Dave said:
Workout looks alright to me bud. I hope you hav a good time with it.

I'm not sure if you psoted sometihng about your ankle already, but are you sure you should be doing deads and lunges with it?
Click to expand...

Deadlifting and Lunges haven't given me any problems; just squatting. The program I have up there originally had squats. I switched every "squat" with deadlift. My deadlift is weaker anyway

Monday, November 19 workout :) Feels so good to get back in the gym

Deadlift Moderate
95x5
115x5
135x5
155x5
185x5

Bench Press Hard
135x5
135x5
135x5
135x5
135x5

Inverted Rows Easy
70x5
70x5
70x5
70x5
70x5

Incline Dumbbell Press Hard
30x12
30x12
 
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Tuesday: Rest Day :)

Mistakes: I was suppose to do 4 progressive heavier sets and then the 5th set being my 5RM (did this for Deadlift). I did this for the Deadlift but I didn't know it applied to the bench press and rows too. **note to self
 
Workout #2

Wednesday, November 21, 2007

Lunges Moderate
40x8
40x8
40x8
40x8

Good Mornings Moderate
95x8
95x8
95x8

Shoulder Press Hard
55x5
65x5
75x5
85x5
95x5

Pullups Next week I have to beat the pullups in the corresponding sets.
Set 1=3
Set 2=2
Set 3=2
Set 4=1

Bunch of Ab Stuff.

Notes**
**Pullups didn't feel like they gave me any work. Maybe I should just keep going with it and see if my pullup eventually goes up. If not improvement then I'll change exercise or look at assisted pullups
**Good Mornings- Did this for the first time. I bent my knees a little bit and wen't down parallel with the bar on my back. I kept my back straight for the most part but my Older Brother said as I was getting lower My back rounded. Weird because it didn't feel like I did much work at all. Felt it in my hamstrings
**Lunges- My Quads must be WAY stronger then my Hamstrings because I felt the work in the Hamstrings and I thought this was a quad dominated exercise.
**MY Hamstrings are DEAD
 
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Looking good man. And keep sticking with the pullups/chins i guarentee if you keep doing them you will improve. I could barely do any at first, at the moment I can do around 12-13 and am kinda plateued and can't go any higher.

But yea, good job!!!
 
truthfully I think you are going to have problems with this programme going forward. Basically if it is left as is chances are you are going to feel the effects of over training soon rather then later.
Ok as I only pop onto the forum every so often I am going to have to ask why you currently can't squat. As this programme is based around squats it really isn't as easy as subbing deads for squats as you have to think of all teh other exercises aswell.
The least change that you are going to have to make is take out the good mornings on the middle day ( actually scrap that, as they may be useful at a light weight just for a bit of active recovery). instead maybe try doing something like bulgarians and then maybe move the lunges to day 3.

However this is the problem with trying to severly alter a basic plan like this is that you have if you alter the main thing you really need to alter everything else aswell so the original programme is no longer there.
 
Thanks for the comments.

JSB- I can't do Squats because of an Ankle Injury. I can deadlift and do lunges but any other type of squat or even the leg press will put tension on my ankle. It sounded like you just totatlly blown off the program. The program was created from a guy who has a bench/deadlift/squat total of 1850 and credits Bill Starr, A strength and conditioning coach and powerlifter, for the program. It looks like a solid 5x5 program to me so I'll be just fine.
 
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jmanjman47 said:
JSB- I can't do Squats because of an Ankle Injury. I can deadlift and do lunges but any other type of squat or even the leg press will put tension on my ankle. It sounded like you just totatlly blown off the program. The program was created from a guy who has a bench/deadlift/squat total of 1850and credits Bill Starr, A strength and conditioning coach and powerlift, for the program.
Click to expand...

Lol, don't listen to the overtraining comment, for most people you can substute the word 'overtraining' with 'not eating enough'. I think your routine looks fine, I'd just replace the day 3 deads with squats as soon as your ankle is better

Good luck

p.s. GM's are awsome
 
CCR said:
Lol, don't listen to the overtraining comment, for most people you can substute the word 'overtraining' with 'not eating enough'. I think your routine looks fine, I'd just replace the day 3 deads with squats as soon as your ankle is better

Good luck

p.s. GM's are awsome
Click to expand...


^^Thats exactly what I was thinking

Thanksgiving Day- My Rest Day. I need to stretch my hamstrings good today; they are dead.. I found out that my technique was wrong with the good mornings. My feet are only suppose to be 4-6 inches apart. I had my feet shoulder width apart and thats why I felt the muscle being worked was the hamstrings and not the lower back. So another note*.
 
jmanjman47 said:
Thanks for the comments.

JSB- I can't do Squats because of an Ankle Injury. I can deadlift and do lunges but any other type of squat or even the leg press will put tension on my ankle. It sounded like you just totatlly blown off the program. The program was created from a guy who has a bench/deadlift/squat total of 1850 and credits Bill Starr, A strength and conditioning coach and powerlifter, for the program. It looks like a solid 5x5 program to me so I'll be just fine.
Click to expand...

Oh I am not blowing off the programme at all, in fact I think it is an excellent programme and have done it myself. I was more trying to say the reason that the programme works is cause there is careful thought as to what exercise go where and when to get the best results. So if you alter one thing you have to think should you change other aspects of it as well.

CCR may think differently but I think with deads on the first and last day and then good mornings on the middle day that you are going to be hitting the hamstrings a lot. But hey give it a go and see how you get on after a few weeks
 
Workokut #3

Deadlifts Moderate
95x5
115x5
135x5
155x3
185x3

Bent Over Rows Moderate
65x5
75x5
85x5
95x5
105x5

Incline Bench Press Hard
45x5
65x5
85x5
105x5
125x5

Triceps Extensions Easy
50x12
50x12

Bunch of ab Stuff

NOTES**
- I thought I did 175x5 on the 5th set last monday? Well I was suppose to add 10 pounds but since I thought I had done 175, I did 185 again. Damn..I'll think of something
-Rows I never took seriously; and its about time I should. I need to look up technique and stuff like the range of motion and how far you bend down.
- Incline Bench Press is new to me. I'm surprised I was able to get 5 on that last set because the first 2 reps were hard but it seemed like I pushed the bar more in a slant motion and somehow pulled off those 3 reps.
-Need to go up alot more on the tricep extensions.

Overall, I like the program so far. But as with any new program I'm gonna have to adjust a few things. Next 2 days are rest days; and my hamstrings need it!
 
in my opinion, your deadlift should not be MODERATe, it should be hella hard. You dont have any other leg excercises there so you need to push yourself harder. I know your ankle hurts, but you said it doesnt bother you so bump the weight up!
 
soccergod said:
in my opinion, your deadlift should not be MODERATe, it should be hella hard. You dont have any other leg excercises there so you need to push yourself harder. I know your ankle hurts, but you said it doesnt bother you so bump the weight up!
Click to expand...

I'm putting it up 10 pounds next week. That would be 195x5 for the last set. I'm following the progression of the program which is 5-10 pounds for the Deadlift, and 5 pounds for the other exercises. I don't wannna plateau to quickly so I set it at weights that were maybe 80% of my max?. This is also suggested in Bill Starrs' 5x5 program to set weights a little lower at the beginning to give yourself a run for 2-3 weeks. Then after that period I should be shattering personal records.

Believe me, it will get harder. My max is only 235 last time I checked. Lets look at the future:
Week 2= 195x5= 219 max
Week 3= 205x5= 231 max

By week 4 I'll be doing my 5 rep max or maybe even a little more and my lowerback and hamstrings will get used to the workload too by then. (Before this program I barely worked the lower back or hamstrings at all) And if I bulk right....I'll be 3-4 pounds bigger :)
 
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Weigh in #1

Start- 172
Week 1 Weight- 172.6 (+0.6)

On my bulk, after one week, I gained 0.6 pounds. That actually surprised me a little bit. For one when you usually start bulks you'll put on 3-4 pounds real quick because of water weight and such. And my goal was to gain about a pound a week but on the bright side according to the "truth about bulking" article that is really how much I am suppose to be gaining each week.

I'm not happy or mad with the results. At least I gained weight. Though I ate craploads to get just 0.6....
 
Workout #4

Deadlift Moderate-Hard
95x5
115x5
135x5
155x5
195x5

Bench Press Hard
70x5
90x5
110x5
130x5
150x5

Bent-over-RowsHard
70x5
80x5
90x5
100x5
110x5

Incline Dumbbell PressHard
35x12
35x12

Abs-Planks, Crunches, Hanging leg raises, Weighted Rotations.

**NOTES
-Good thing I progressesd the deadlift anyway. 195x5 is a good weight
-Bench press, surprising that 150x5 was difficult even though I did 135x5 for all sets last week. Anyway I'm glad I chose 150 because I was considering 165...
-Rows- Same old. Boring. I think I should switch to shrugs but I'll keep with the rows simply because they are lagging.
-Incline Dumbbell Press- Happy with progress. 30x12 was hard enough but today using 35 it actually felt easier but still hard. I'm progressing well with this one.
 
Workout #5

I couldn't work out yesterday. So I did yesterdays workout today and I will switch over the schedule now to Tuesday/Thursday/Saturday. This will make it easier for me to not miss a workout because its the same day my Mother, and Older brother workout.

Lunges Hard
45x8
45x8
45x8
45x8

Good MorningsModerate
100x8
100x8
100x8

Military PressHard
60x5
70x5
80x5
90x5
100x5

Pullups
6 (+3)
3 (+1)
3 (+1)
2 (+1)

Notes**
-Lunges fixed technique. I'm going farther out now because on the first set my knees were hurting. So I wen't farther out and it felt better.
-Good mornings- My feet are now only 4-6 inches. So my knees are bent a little. My range of motion is not good right now; I'm only going down about 45degrees with good form and back up. Any lower then my form will break down.
-Shoulder Press- I like where this is going :)
-Pullups- Pumped up on that first set! Got 6!! Doubled from last week. And I managed to defeat the other sets with lots of struggle.

Ab Stuff like leg raises, cable rotations, hanging leg raises.

Ate like a monster too :)
1 Scoop Whey Protein
Gatorade Post workout^^

Had a big bag of peanuts that added up to 1870 calories, 77 protein.

Came home ate 3 veggie pizza, and 10 buffalo wings.

A little dirty but it was good.
 
Nice Jman. Im on a bulk as well and not gaining weight as fast as I like. I see you alternate intensities on your lifts. How does that work for you
?
 
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