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OGROK
03-08-2008, 01:36 AM
Anyways, so I have decided to quit screwing around with routines that may or may not work and go on the 5x5. I needed to get my strength up anyways. First I need to find my 5RM in the major lifts, so that's the first thing I am going to be working on.

Stats:
Height: 5'9"
Weight: 200lbs

Starting Maxes (5rm):

Full Squat: 205x5
Bench Press: 170x5
Military Press: 110x5
Pendlay Row: 165x5
Deadlift: 300x5

Current Maxes (5rm):

Full Squat: 215x5
Bench Press: 180x5
Military Press: 115x5
Pendlay Row: 175x5
Deadlift: 310x5

History:

Bulked from 165 to 200 since last summer. Used Rippetoe's routine and a haphazard eat whatever diet. Got my diet down now but haven't had a real structured routine for a couple months. Going onto Madcow's 5x5 for some serious strength/size gains (hopefully).

Routine:

Madcow's Intermediate 5x5.

Diet:

Roughly 3500-4000 calories a day. Something like 300g protein, 200-250g carbs and 115 grams of fat. Been a while since I bothered to check the exact numbers on the macros

killxswitch
03-08-2008, 05:49 AM
Why did you stop the Rippetoe SS plan? Did you just get all you could out of it, or did you decide you don't like it? I'm working my way through it now, though I've only been doing it since late December, so I have a ways to go.

I'll be watching this one, since you're kind of where I will be in 4-6 months or so. Good luck with your goals bro.

OGROK
03-08-2008, 06:47 PM
Why did you stop the Rippetoe SS plan? Did you just get all you could out of it, or did you decide you don't like it? I'm working my way through it now, though I've only been doing it since late December, so I have a ways to go.

I'll be watching this one, since you're kind of where I will be in 4-6 months or so. Good luck with your goals bro.

Thanks for stopping by man.

Rippetoe worked for several months but eventually I couldn't really get any progress workout to workout. I think maybe my old diet had something to do with that (calories were probably too low). Even so, I think I am going to make better progress on a week-to-week basis than on a day to day basis. I might use Rippetoe or something similar when I eventually go on a cut though.

OGROK
03-17-2008, 08:36 PM
Full Squat:
95x5
120x5
145x5
165x5
190x5

Bench:
80x5
100x5
120x5
140x5
160x5

Row:
5x75
5x100
5x115
5x135
5x155

Dips:
BWx8
BWx8
BWx5-6

Weighted Incline Situps:
35x12
35x12
35x12

killxswitch
03-17-2008, 09:19 PM
Solid work today ogrok.

OGROK
03-17-2008, 11:38 PM
Hey thanks man. In a couple of weeks I will be hitting the PRs. This **** is going to be pretty easy until then.

OGROK
03-19-2008, 10:12 PM
Full Squat:
5x95
5x120
5x145
5x145

Military Press:
5x64
5x80
5x90
5x105

Deadlift:
5x180
5x215
5x250
5x285

Chins/Pullups:
BWx5
BWx4
BWx4

Weighted Hypers:

25x12
25x12
25x12

Note to self: Switch hypers to Monday and sit-ups to Wednesday.

OGROK
03-21-2008, 09:13 PM
Full Squat:
100x5
120x5
145x5
170x5
200x3
145x8

Bench:
80x5
100x5
120x5
140x5
165x3
120x8

Row:
80x5
100x5
120x5
135x5
160x3
120x8

Barbell Curl:
65x8
75x8
75x4

Skullcrushers:
45x8
55x8
55x8

OGROK
03-24-2008, 11:42 PM
Full Squat:
100x5
125x5
150x5
175x5
200x5

Bench:
85x5
105x5
125x5
145x5
165x5

Pendlay Row:
75x5
100x5
120x5
140x5
160x5

Hyperextension:
25x12
25x12

Incline Situps
35x12
35x12
35x12
35x12

killxswitch
03-24-2008, 11:45 PM
Turning it up a notch or two on the squats. Looking good in here, the numbers will start getting interesting in a few weeks.

thewicked
03-25-2008, 03:53 PM
how you liking the 5x5?

OGROK
03-28-2008, 12:08 AM
A little late on writing this down. From Wednesday:

Full Squat:

100x5
125x5
150x5
150x5

Military Press:

65x5
80x5
95x5
105x5

Deadlift:

185x5
220x5
255x5
295x5

Chins:

BWx7
BWx4
BWx3

OGROK
03-28-2008, 12:09 AM
how you liking the 5x5?

Not sure yet. Next week I will be hitting PRs and then the week after that I should hopefully be breaking PRs.

Also, I changed the diet around a little bit. Carb cutoff near the end of the day and six meals.


Turning it up a notch or two on the squats. Looking good in here, the numbers will start getting interesting in a few weeks.

Yeah the squats go down on Wednesday b/c of deadlifts and then on Friday I do next Mondays weight for a heavy triple, to ease me into a new PR.

OGROK
03-28-2008, 07:53 PM
Full Squat:
100x5
125x5
150x5
175x5
205x3
150x8

Bench Press:
85x5
105x5
125x5
145x5
170x3
125x8

Pendlay Row:
80x5
100x5
120x5
140x5
165x3
120x8

Dips:
BWx8
BWx4
BWx6

Barbell Curl:
70x8
70x6
70x6

Skullcrushers:
65x8 (But grip probably too wide to hit triceps well)
55x4 (Narrower grip)
50x4

OGROK
04-02-2008, 01:06 AM
Full Squat:
105x5
130x5
155x5
180x5
205x5

Bench:
85x5
105x5
130x5
150x5
170x5

Pendlay Row:
85x5
105x5
125x5
145x5
165x5

Hypers:
35x12
35x12

Situps:
35x12
35x12
45x12

OGROK
04-04-2008, 09:21 PM
Uhh, I got a little bit creative today.

Squat:
115x5
135x5
155x5
155x5

Military Press:
65x5
75x5
95x5
105x5
115x5 (Should have done 110 but I decided on 115 instead)

Deadlift:
155x5
205x5
275x5
295x5 (Should have done 300 and stopped but I miscounted the weight)
315x1 (Felt like I could have done more but I stopped)

Chins:
BWx6
BWx5
BWx3

OGROK
04-07-2008, 03:42 PM
Full Squat

105x5
130x5
155x5
180x5
210x3
155x8

Bench Press:

85x5
105x5
130x5
150x5
175x3
130x8

Pendlay Row

85x5
105x5
125x5
145x5
170x3
125x8

Dips
BWx8
BWx8
BWx10

Skullcrushers

55x8
55x8
55x8

Barbell Curls

70x8
75x7
75x3

OGROK
04-09-2008, 01:47 PM
Yesterday:

Full Squat
105x5
130x5
160x5
185x5
210x5

Bench Press
110x5
135x5
150x5
175x5

Pendlay Row
105x5
135x5
150x5
170x5


**** yeah, some progress.

bigmoney
04-09-2008, 05:14 PM
great job man, let the PR's roll

OGROK
04-10-2008, 07:14 PM
great job man, let the PR's roll

Hell yeah man!

Full Squat:
115x5
135x5
165x5
165x5

Military Press:
75x5
85x5
95x5
105x5
115x4 (Form a little off)
115x5 (Nailed the second attempt)

Deadlift:
185x5
225x5
275x5
310x5 Holy **** this was hard

Chins:
BWx8
BWx5
BWx3

OGROK
04-13-2008, 09:45 PM
Full Squat
105x5
135x5
160x5
185x5
215x3
160x5

Bench Press
85x5
100x5
135x5
150x5
180x5
135x5

Pendlay Row
85x5
105x5
135x5
158x5
175x5
135x5

OGROK
04-15-2008, 03:39 AM
Full Squat
110x5
135x5
160x5
190x5
215x5

Bench Press
90x5
110x5
135x5
155x5
180x5

Pendlay Row
85x5
110x5
130x5
150x5
175x5