Painzer's quest for 575/315/525

[Painzer]

Ok guys, I just recently finished up my 30 lbs in 30 days routine and saw decent results. Now it's time for a new routine. I'm going with Starr's Intermediate 5 x 5 for the next few months, or until I stall...

My goal for 2009 is to be 190 lbs with a 500lb dead lift, 315lb Bench, and 435lb squat, for a total of 1250.

edit: Final 2009 numbers and 2010 goals on page 33


Previous Journal

I currently weigh 170lbs with a 270 Bench, 315 squat, and a 400 dead lift for a total of 985.

I hope a few of you will follow my journal and encourage me along the way!

Here's some current pics, so I can compare 6 months down the road.









EDIT: updated pics on page 8, and page 28

[Painzer]

My first 5 x 5 workout was today. Felt pretty good, although the squats were rough after maxing my dead lift on Monday.

Squats – 5 x 135, 5 x 175, 5 x 205, 5 x 225, 5 x 255
Bench – 5 x 135, 5 x 155, 5 x 175, 5 x 195, 5 x 210
BO Row – 5 x 95, 5 x 125, 5 x 145, 5 x 160, 5 x 175 (this was the first time I've done these in a long time...)
Weighted Hyperextensions – 25 lb plate x 8 x 3
Weighted Decline situps - 3 sets of 20 with 45 lb plate

Lower back is pretty sore, gonna need some good recovery during the next few days...

Also thinking about starting to take fish oil... any thoughts?

[Painzer]

Been sick for the last few days, so today was the first time back at the gym...

Squats - 5 x 135 5 x 175 5 x 205 5 x 225 3 x 260 8 x 205
Bench - 5 x 135 5 x 155 5 x 175 5 x 195 3 x 215 8 x 175
BO Row - 5 x 95 5 x 125 5 x 145 5 x 160 3 x 180 8 x 145
Dips - 8 8 8
BB Curls - 8 x 60 8 x 70 8 x 70
Tricep Ext - 8 x 80 8 x 80 8 x 80

[Painzer]

I drove to Daytona Beach Florida on the 1st and 2nd and had my first day of Umpire School today. Planet Fitness is the only gym down here that is offering us a reasonable price for the 5 weeks we are down her at $30, so I'm gonna have to deal with a ****ty gym for the next 5 weeks. They don't even have a squat rack, 3 smith machines. It's ridiculous.

Anyway, here is my workout for Today:

Leg Press - 5 x 395, 5 x 575, 5 x 665, 10 x 395
Bench Press - 5 x 140, 5 x 160, 5 x 180, 5 x 200, 5 x 215
BO Rows - 5 x 95, 5 x 125, 5 x 145, 5 x 160, 5 x 175
Decline situps - 45 lb plate 2 x 20
Weighted Hypers - 25 lb plate 2 x 10
Pull ups - 2 sets of 10

[Painzer]

Today's workout:

Leg Press - 10 x 3 pps, 5 x 5pps, 5 x 6 pps, 5 x 7pps
Dead Lift - 8 x 135, 5 x 185, 5 x 235, 5 x 275, 5 x 300 PR
Military Press - 5 x 95, 5 x 115, 5 x 125, 5 x 135, 5 x 140 PR

Cut it a little short today so I could come back to the hotel and watch the Eagles play. Still a good workout.

[CoCoa]

Nice new journal man, good luck with reaching those new goals...solid pics, especially the quads.

[Pitbull3291]

Do you try to lift everyday? or how often do you usually lift?

Almost at the 1000lb club ey? good luck on your journey man! Sorry you had to deal with Planet Fitness i heard its a **** hole and theres one opening up by me soon = /

God Bless.

[Painzer]

Hi guys, thanks for posting up.

Yeah, unfortunately I might be stuck with Planet Fitness for the next 5 weeks or so. I have to call one more gym today and see if can go there.

I don't usually lift every day, but down here in FL my schedule might get a little crazy, so I'll lift with I can, even if it means 3 days on then 3 days off.

I think I'm at the 1000lb mark. I'm pretty sure I've got another 15 pounds in my squat, and probably another 15 or so in my deadlift, but I haven't maxed those in a bit.

[Painzer]

Today's workout:

Squat - 5 x 135, 5 x 185, 5 x 225, 5 x 245, 5 x 255
Bench Press - 5 x 140, 5 x 160, 5 x 180, 5 x 200, 3 x 220, 8 x 185
BO Row - 5 x 95, 5 x 115, 5 x 135, 5 x 155, 5 x 175
Straight Bar Curls - 10 x 65, 10 x 75
Decline Situps with 45 lb plate - 50

[Painzer]

Umpire school is taxing... I'm dropping the majority of my accessory lifts to conserve some energy...

Today's workout:

Squats - 5 x 140, 5 x 190, 5 x 230, 5 x 250, 5 x 260
Bench Press - 5 x 145, 5 x 165, 5 x 185, 5 x 205, 5 x 220
BO Row - 5 x 100, 5 x 120, 5 x 140, 5 x 160, 5 x 180
Tricep pushdowns - 2 sets of 10

[Painzer]

Today's workout:

Squats ATF - 5 x 135, 5 x 185, 5 x 225, 5 x 225
Deadlift - 5 x 135, 5 x 205, 5 x 255, 5 x 305 PR
OH Press - 5 x 95, 5 x 115, 5 x 130, 4 x 145 (failed on 5th rep... damn it)
Incline DB press - 10 x 50, 10 x 65, 8 x 80
Ab tucks - 20 x 180, 11 x 190

[Painzer]

I had one of the best days I've had in a long time at the gym today... It felt amazing. I hit some incredible PRs.

Squat - 5 x 145, 5 x 195, 5 x 225, 5 x 250, 5 x 275 PR
Bench - 5 x 145, 5 x 165, 5 x 185, 5 x 205, 10 x 225!!!, 6 x 240!! These are both huge PRs, by like 4 reps each
BO Row - 5 x 100, 5 x 120, 5 x 135, 5 x 155, 5 x 175, 5 x 195 PR
BB curls- 10 x 75, 10 x 80, 10 x 85
Tricep Extensions - 10 x 160, 10 x 180

[CoCoa]

Big props on all the new PRs bro.

[Painzer]

Big props on all the new PRs bro.

Thanks man! I appreciate it.

Today's workout:

Deadlift - 5 x 135, 5 x 205, 5 x 255, 5 x 285, 5 x 315 PR
OH Press - 5 x 105, 5 x 115, 5 x 125, 5 x 135, 4 x 145 (failed on last rep again... grr)
Incline press - 8 x 135, 8 x 155, 8 x 175, 4 x 205
Upright rows - 2 x 10 @ 85
Front Raises - 2 x 10 @ 15
Leg Press - 5 x 395, 5 x 575, 5 x 665, 5 x 755, 5 x 805

[CoCoa]

Good job throughout bro, covered a lot of ground.

[Painzer]

A lot of DOMS today... taking the day off (from lifting that is...)

Nice dinner of spaghetti and Chicken breast, and a nice tall glass of milk!

[Painzer]

Today's workout... A few more PR's. Awesome!

Squats - 8 x 135, 5 x 225, 3 x 295, 1 x 335 PR, Failure on 345
Bench - 20 x 45, 8 x 135, 5 x 195, 5 x 215, 5 x 235, 5 x 250 PR, Failure 1 x 275
Leg Press - 3 x 20 @ 395
Calf raise - 3 x 20 @ 395 (leg press machine)

[ThomasG]

Nice journal you got here man. We seem to be pretty similiar in strength in a few areas. I'm going to try and and catch up! 5x5 is an awesome program, subd.

[Painzer]

How's it going man? I'll have to check out your journal. I'm actually changing a few things up on the 5 x 5. I'm trying to lift 4 times a week, at least for right now. So I'm trying to change a few things up... We'll see how that goes.

I'll check out your journal.

[CoCoa]

Props, managing to raise up again on your squats and benching.

[Painzer]

Thanks man. TOok the night off from lifting. Lots of DOMS today, and a long day on the field. I won't be lifting this weekend either, so I'll be hitting it hard again on Monday.

[ThomasG]

How old are you?

[Painzer]

I'm 23. You?

[ThomasG]

19...

[Painzer]

About to head to the gym to try for a 275 or 280 bench... Or more if I can!