Socly is Going Balls to the Wall

S

Socly85

0
I've gone through a few programs over the past 2 years and have been on my current one for a little over a month now with good results.

A
SQUAT - 5x5
BENCH - 5x5
BENT OVER ROW - 5x5
DIPS - 3 sets, 8-12 reps

B
DEADLIFT - 5x5
OH PRESS - 5x5
PULLUPS - Progression Scheme
BB CURLS - 5x5

Alternating scheme, 3 days a week (will have to switch back down to 2 when classes start again)

I also practice Isshinryu Karate, currently sankyu (3rd degree brown), so I will be keeping track of that progress as well.

STATS
Age: 26
Male
5'10"
About 185lbs

SHORT-TERM GOALS
Squat to 250lbs, 5 reps
Bench - 200lbs, 5 reps
OH Press - 125lbs, 5 reps
Deadlift - Fix up form, 300lbs, 5 reps
BO Row - 150lbs, 5 reps
Achieve nikyu (2nd degree brown) in Isshinryu
Hopefully all will be achieved by March, when I will be switching from bulking to cutting and maintaining strength.

Please feel free to comment if you have any suggestions. Thanks!
 
This looks dangerously like a good program. Warning, you might progress on this!

I'd probably do fewer sets and higher reps for curls (like dips, 3x8-12 would probably be good), but other than that, looks like a good routine. What sort of 5x5 scheme is this? 5x5 sets across (eg doing 200lb for 5 sets of 5)? 5x5 ramping (eg 5x100lb, 5x125lb, 5x150lb, 5x175lb, 5x200lb)? Some other combination of 5 sets of 5 reps?

Good luck, socly :)
 
Goldfish said:
This looks dangerously like a good program. Warning, you might progress on this!

I'd probably do fewer sets and higher reps for curls (like dips, 3x8-12 would probably be good), but other than that, looks like a good routine. What sort of 5x5 scheme is this? 5x5 sets across (eg doing 200lb for 5 sets of 5)? 5x5 ramping (eg 5x100lb, 5x125lb, 5x150lb, 5x175lb, 5x200lb)? Some other combination of 5 sets of 5 reps?

Good luck, socly :)
Click to expand...

thanks Goldfish, my strategy with doing the 5x5 with the bicep curls is to increase strength and perfect form on the motion. ive always felt better doing curls in the 5-6rep range. once i get to a certain weight ill start increasing the reps and lower the sets like you said.

the scheme im doing is kind of a mix of the 2 you mentioned. for example:

One squat day would look like this,
195, 200, 205, 205, 205
The next day would look like this
205, 205, 205, 205, 205 <---- depending on how i feel, the last 2 sets may ramp up 5-10lbs, or ill keep them the same for a workout and kind of "master" that weight before i move on. its been working great so far. my weight on every lift has been increasing every workout without sacrificing form. the main goal is to take it slow and master the weight before i progress, not to just up the weight in vain.

anyway, thanks for the input. keep an eye out and lemme know if you have any other suggestions.
 
1/8/12

Had 4 eggs, scrambled, with 2 slices of wheat toast and PB spread and 2 cups of milk for breakfast, about 1.5 hours before workout.

DEADLIFT - 240lbs <=== im taking it real slow on these since i injured my back 2 weeks ago and dont want to end up hurting myself. if i still feel this way in the next few workouts ill switch back to sumo deadlifts, i feel much more comfortable doing those.

OH Press - 105lbs, all 5 sets <===stayed on 105 and really focused on form, will increase weight next workout

PULLUPS - +5lbs, 4x4 <=== will be sticking here for a few workouts to really nail my form down before increasing reps

BB CURLS - 80, 85, 85, 85, 85 <=== like the others, stayed at this weight and went slow. will increase weight next workout

SHRUGS - 135lbsX10, 2 sets <=== felt like throwing these in. i think i will keep these and add them to this workout day

Light jog after workout, 1.2miles to clear out lungs (still in the process of quitting smoking)

==================================================
Good workout and good breakfast. gave me enough energy to workout without overstuffing myself and feeling sluggish. aim was to really perfect the weight this workout, i plan to increase the weight on all lifts next workout.
 
That's actually quite similar to what I do with cleans (and what I'll start doing with snatches as soon as I can reliably get through a session without missing half my reps on them). I'll warm up adding about 5-10kg to the bar with each set, then do 3x3 sets across at the top weight. If that goes well, then the next training day I'll do the same thing but add an extra couple sets (so 5x3 sets across), and then (again, assuming it all goes well) next session will be back to 3x3 sets across with an extra 2.5kg on the bar.

Good workout above :)
 
thanks goldfish, and thanks for following!

1/10/12

SQUAT - 210lbs throughout <=== felt solid, will increase by 5-10lbs next workout
BENCH - 175 throughout <=== felt solid here too, will work to hit 180 on last 2 sets next workout
BO ROW - 135 <=== felt good here too, will increase next time as well
DIPS - +6lbs 10/10/12

good workout, everything is still increasing and i feel solid on all lifts.
 
1/13/12

DEADLIFT - 245 last set <=== back definitely healed, this felt extremely easy with no pain, but i didnt want to risk it so i'm still taking it slow

OH Press - 110 last 2 sets <=== felt good

Pullups +5 4x4

BB Curl - 90 last set

SHRUGS 155 for 2 sets

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Good workout today. i had a shake beforehand with orange juice, blue berries, raspberries and carrots which may have done something in terms of energy because my deadlifts felt EXTREMELY easy today, no pain and i wanted to go higher but did not want to risk it so i took it slow.
 
1/17/2012

SQUAT - ended on 220 <=== felt solid

BENCH - ended on 180 <=== will stick here for a couple of workouts

BO ROW - ended on 145 <=== felt a jump in these, will probably hit 150-155 next workout

DIPS - +6 11/11/11

Overall good workout, outdid my last one.
 
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