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JT111
03-14-2011, 01:40 PM
A,
Squat 5x5

Bench 3x5 (lifting bigger on bench than other lifts.)

Row 5x5

(Fridays inc, dips & DB Overhead 3x8-10)

B,
Squat 5x5

Overhead Press 5x5

Deadlift 1x5 (1x warmup)

Chin/ Pullups 3x8-10

(Inc preacher curls on fridays 3x8-10)

Current lifts
(5RM)
120kg Bench
70kg Rows
90kg Squats
95kg Dead
50kg Overhead Press

Target lifts,

140kg Bench
100kg Row
170kg Squat
80kg Press
180kg Dead

Current measurements;
5.9 195lbs 15% BF (aprox)

Chest 43"
Thigh 23.5"
Arm 16"
Calf 16"
Ab 35.5"


Plan is to increase weights by 2.5kg every workout on bench squats rows and deads, and every 2-3 for press for as long as possible, when i start failing ill either hit 3x5 or reset the lift.
I may switch up the workout in 2 months for a short period ( have already been running for 2 months ) Hopefully ill hit these lifts by sept! fingers crossed!

So far on this program i 've gained 14 lbs on 5x5 in 2 months, i think 3-5 is fat. I hope to gain as much as i can while hitting those lifts. I will cut down (keeping things heavy as poss) to stop BF getting out of control. Hopefully i can keep around 12-15%

JT111
03-14-2011, 01:43 PM
Today,

Squat
5x5 87.5kg

OH Press
5x5 55kg

Dead
1x5 60kg 1x5 95kg

Preacher curls
35kg 4x8 (felt like i could do a little more!)

JT111
03-16-2011, 12:50 PM
Squat ,
60 2x10
90kg 5x5

Bench
60 x8
100 x10
112.5 x5
112.5 x5
130kg x3 (****ed up when adding weight)
112.5 x4 (Annoying!!!)

Row
70kg 5x5

GazzyG
03-16-2011, 12:59 PM
They're huge benches compared to your other lifts mate!

JT111
03-18-2011, 05:10 PM
They're huge benches compared to your other lifts mate!

Yeah.. trying to even out.. out to a point where i could bench 150kg and squat only 80kg... Yes partly i was a beginner idiot!!! I think my structure suits benching too..

I hope to even things out!

JT111
03-18-2011, 05:12 PM
5x5 Squat 92.5
5x5 OHP 57.5
1x70kg Dead
1x100kg Dead
3x8 45kg preacher curl
3x12 dips BW

darkangel
03-19-2011, 07:29 AM
Nice program! :hello:

JT111
03-20-2011, 05:39 AM
Nice program! :hello:

Thanks dude! :)

JT111
03-21-2011, 11:49 AM
5x5 95kg Squat
2x5 115kg Bench
1x3 115kg Bench
6x 95kg Bench (VERY ANNOYED!!)
5x5 75kg Bent over row

Not such a great day :( going to drop bench down to 112.5 for next week (although i made all 3 lifts last week) Grrrr!!!

darkangel
03-22-2011, 06:55 AM
Not such a great day :( going to drop bench down to 112.5 for next week (although i made all 3 lifts last week) Grrrr!!! Anybody can have a bad day, why don't you just re-try with the same weight? Methinks you should be able to get it without much trouble...

tom183
03-22-2011, 07:07 AM
Good routine. I'm sure your squat and deadlift will surpass your bench press in no time.

JT111
03-22-2011, 11:07 AM
Anybody can have a bad day, why don't you just re-try with the same weight? Methinks you should be able to get it without much trouble...

Thanks :) I 'll give it a go friday!! See what happens.. Erugh i want to make the 120x5 bad!

JT111
03-22-2011, 11:08 AM
Good routine. I'm sure your squat and deadlift will surpass your bench press in no time.

Thank you my friend :) I hope so too! judging by the ways things are going i 'm optimistic! Really enjoy the heavy squats and deadlifts! Love the OHP too!

JT111
03-23-2011, 01:34 PM
Squat 97.5kg 5x5

Overhead Press 57.5kg 5x5

Deadlift 70 1x5
Deadlift 105 2x5

Preacher Curls, 50kg 3x8 (very happy with this!)

Chin 1x5
Wide grip pull up 1x5

Great workout!

JT111
03-25-2011, 04:38 PM
Messed around today, worked chest and tri's (simply because all my other muscles were aching like a bitch)

Going to take a week off and fully recover, then hit the 5x5 again.

GazzyG
03-25-2011, 04:42 PM
Good man, take some rest then come back and hit it hard.

JT111
03-26-2011, 07:02 AM
Good man, take some rest then come back and hit it hard.

Thanks for the encouragement dude! :)
Yeah i bloody need rest, this program really builds up.. Really enjoying it though!!

JT111
04-01-2011, 05:27 PM
One week off.
First workout since break.


5x5 100kg Squats
3x5 105kg Bench
2x10 25kg DB Press
5x5 80kg Bent over row
2x10 BW dips
3x8-10 30kg DB extensions (behind head)

Good workout!

JT111
04-03-2011, 12:15 PM
5x5 102.5 squats

5x5 60kg Overhead Press

110kg 1x8 Deadlift

47.5kg 3x8 Preacher curl

100kg 1x6 Machine seated shoulder press (just for laughs)

Good workout!

darkangel
04-04-2011, 05:19 AM
Seems like the rest week did you a world of good :) Awesome job!

JT111
04-05-2011, 04:35 PM
Yeah, the workout started to take its toll on me. Since taking the week off i feel alot less tired, i think i was almost at the edge of overtraining. Moving up weights every workout on most lifts is very demanding; i think its sensible to take a break for a for on such a workout. Made some really great gains from this program though, especially in my legs!

JT111
04-07-2011, 02:43 PM
YESTERDAY

105kg 5x5 Squats

107.5 3x5 Bench

30kg DB Press 3x10

85kg Bent over rows 3x5 (need to drop to 80)

GazzyG
04-07-2011, 02:50 PM
Squat's rising....

JT111
04-07-2011, 03:44 PM
Squat's rising....

They are.. wouldn't believe what i started on.. .. 60.. :hide: 2 months - 105, and i 'm easily keeping up!
Thanks for the support :)

chevelle2291
04-07-2011, 03:50 PM
That's a massive bench.

Squat is on its way too.

JT111
04-07-2011, 03:55 PM
That's a massive bench.

Squat is on its way too.

lol thanks :) its actually just been deloaded, just dropped 10kg, no idea why!

Aiming high with squats, hoping to reach 150+!
Thanks for your support dude :)

JT111
04-08-2011, 03:36 PM
5x5 107.5kg squats
5x5 65kg Over head Press
1x6 115kg deadlift
1x155kg deadlift.. i wanted MOREEE!!!!

52.5kg preacher curl 1x7
50kg " " 1x7
47kg " " 1x9

Awesome workout.. loved the 155kg deadlift! V pleased considering i've only DL'd for 2 months.

JT111
04-10-2011, 02:44 PM
110kg 5x5 Squat (this hurt!)
110kg 3x5 bench
(skipped bent over rows, back was killing from deads)

32.5kg DB press 3x8

Little tricep work with rope, 3 sets.

GazzyG
04-10-2011, 02:55 PM
Great work mate! And an excellent DL PR!

JT111
04-11-2011, 02:08 PM
Great work mate! And an excellent DL PR!

Thanks alot mate! :) really appreciate your support!

JT111
04-13-2011, 03:47 PM
110kg 5x5 squats
67.5kg 5x5 Overhead Press
120kg 1x5 Deadlift

155kg 1x4 Deadlift
175kg 1x1 Deadlift < New PR, Pretty sure ill smash this soon though!

52.5kg 3x9 Preacher

27.5kg 2x25 < nice pump!

JT111
04-15-2011, 03:33 PM
Leg Press 200kg 3x10 (pain during squat, no idea why!)

Bench 112.5kg 3x5

DB Press 32.5kg 3x8

Overhead tricep extension 32.5kg 3x9

Dips

Ok workout, could have been better.

JT111
04-24-2011, 11:39 AM
2x5 Squat 115kg
1x4 squat 115kg

Bench 3x110kg

Row 3x70kg

cable curls drop sets from 35kg sets of 10, descending 5kg per set

5 minute interval training.

JT111
04-26-2011, 03:50 PM
3x115kg squat
3x67.5kg press
1x4 deadlift
3x9 52.5kg preacher
5 minute run!

JT111
04-28-2011, 02:26 AM
Leg Press 210kg 3x10
Incline Bench 80kg -12, 110kg-4, 100kg-7,
Bench 110 1x4 erugh...
Machine Chest Press 90kg-7 77kg-9 68kg-8 58kg-9 45kg-14
Bicep cable curls 3x10 (30kg - weight always tend to differ on cables, not sure if this is accurate)

5 minute run!

JT111
05-01-2011, 05:10 AM
3x10 215 Leg Press
6x6 108 chest press
3x10 cable bicep curl
2x10 rows

6 minute run, interval.

JT111
05-04-2011, 09:46 AM
Bench

60x10
70x10
80x10
90x10
100x6
110x4
100x5
90x8
80x9
70x10
60x11

BB Rows 50kg 5x12
Rack pulls 2x150


10 min run