My 5x5 routine

[Gordo]

After reading some articles decided to try a 5x5 routine. Have been lifting for awhile and need something different.

Squat
185x5
185x5
185x5
185x5
185x5

Bench
275x5
275x5
275x5
275x5
275x5

T Bar Rows
135x5
135x5
135x5
135x5
135x5

Overall good session. Going to start light on squats and gradually increase to where I was before knee injuries set me back. Haven't done T-Bars in a long time, no clue what the bar weighs so it was 3 plates and the bar. It's one with the chest support, probably go to Barbell Rows from now on. Bench was strong and the last set was the easiest. Warmup was quick and I was still tight on the first few sets.

[Gordo]

Cardio:

Elliptical: 10 second sprints, 20 second recovery X 20 cycles

Bike: 10 minutes, no clue on speed

Legs are sore, everything else feels good. My fiance was nice enough to massage my legs last night, so they aren't as bad as I thought they were going to be.

[Meat_Head]

Strong benching! Keep it up and those squats will be up in no time.

[Coke]

Off to a great start in here with the 5 x 5 program, your flat bench is real strong already man.

[Gordo]

Day off

Was going to do some light cardio, but my legs are so sore it hurts to stand up. I haven't worked my legs hard in a long time, but I am still surprised how sore they are.

Feedback
MeatHead: I hope the squats get back to where they were. I think with slowly increasing the weight I will hit less plateaus.

CoCoa: Thanks man. For only one day I really liked the routine. Bench has always been my best lift, but it still is far from where it should be.

[Gordo]

Day Off

Gym's closed. From now on I will be lifting on Tues, Thurs and Sat. Have school on Monday and Wednesday for the next month. Legs are still sore, but getting better and they'll be ready tomorrow.

[Gordo]

Bench
280x5
280x5
280x5
280x5
280x8

Squat
195x5
195x5
195x5
195x5
195x5

Deadlift
275x5
275x5
275x5
275x5
275x5

Good workout. Legs were still sore, but good enough to go. Messed up routine by doing deadlifts instead of rows. In a hurry and didn't look at the workout. Couldn't remember so I just did the deads since I haven't done them in awhile. All weight felt good and all reps were smooth.

[McIrish]

hey really solid bench and deads, you've got a ton of strength

[Gordo]

Day Off
No real cardio to speak of. Lazy, hot day in NY. Off to classes.

Feedback
McIrish: Thanks man, hoping to put up some big numbers in another month.

[Gordo]

Seated Militaries
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Pull ups
BW x 5
BW x 5
BW x 5
BW x 3
BW x 3

T Bar Rows
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

Decent workout. Haven't done pull ups in a long time so I figured they would be low. Decided to stick to T Bars because I like my chest being supported.

[Gordo]

Day Off
Feel good and might go to the gym later to do some cardio and core work. Was thinking about doing CrossFit WOD on my off days, any advice?

[Gordo]

Cardio
Decided to try a routine that was in the GPP section. It is a routine involving medicine ball throws, jumping rope, ect... Since I don't have a medicine ball and the gym I am a member at would frown on the workout, I decided to use a piece of split firewood (about eight pounds) and do the workout outside on our property. I quickly realized I was not going to be able to do the prescribed number of reps so I cut the workload in half. After 9 1/2 minutes of throwing and running I was done. Really done. Since I have been slacking from cardio and just in general due to school and other commitments, I have decided to drop some serious weight and get down to about 190 again. I haven't been that light since my sophomore year of college when I was playing football. I looked good at that weight, was as strong as I am now and just felt better. I am keeping better track of my diet and will post my meals each night. I am also going to start splitting my workouts. Weight one day, some form of cardio work the next. I think I am going to start alternating the WOD on crossfit and the routine I did today for my cardio routines. Possibly throw in twenty minutes on a machine, HIIT style. Off to lift, post results later.

[Gordo]

Bench
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5

Squat
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

T bar Rows
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5

Good workout. Squats are starting to feel a little better, but I am going to keep with the ten pound increases instead of really jumping. Bench was good and I would have done more on the last set, but didn't have a good spot. Diet was good for the day. 2000 calories, 200 g protein, gallon of water. Weight was 220, will weigh myself in a week and adjust from there. Any tips on diet/nutrition would be great and very appreciated.

[Gordo]

Crossfit
500 meter row
15 back extensions
15 hanging knee raises
5 cycles
Time: roughly 18 minutes. Subbed knee raises for the knee to elbows. Forgot my watch so I had to use the wall clock. Not exactly sure of time, but a very good workout. Rowing is a lot harder than I remember, especially the fourth and fifth times.

[KevinStarke]

Wow strong bench, how come your squats laggin?

[Gordo]

Thanks Kevin. My bench has always been my strongest lift, squats weren't really emphasized in high school and it wasn't until I was in college that I started to do them. About the time I started to put up nice numbers squatting, I tore my ACL and had reconstructive surgery. That happened almost three years ago, but I still have issues with the knee. My other knee is also messed up, so my squats are sad. Basically all of my lifts are lighter than when I was 19 and 30 pounds lighter, even bench. Now it's time to get them back up to where they should be. I would like to do a competition in the near future, atleast for the bench. Would have to learn a shirt to be competitive, but I think it would be fun.