I've got just a few workouts left on ABBH I before I start Madcow 5x5, so I figured I should start a journal now. The plan is to stick with 5x5 until it no longer works, then move on to 5/3/1.
Here's how my 5x5 split will look
3 sets of incline dumbbell curls
3 sets of incline triceps extensions
2 sets of weighted hyperextensions
4 sets of weighted decline situps
Indoor sprints and/or interval training
Military Press 5x5
3 sets of situps
Tabata and/or intervals
3x10 weighted pull-ups
3x10 weighted dips
As you can see, I've added pull-ups to the Friday workout and switched the barbell curls to incline curls and moved both the curls and the extensions to Monday so that I hit my biceps and triceps directly twice a week. If I have trouble progressing in the main lifts I'll probably do away with the extra assistance, but I don't think it'll be a problem.
I'm also going to be doing a lot of interval and sprint training as I enjoy this type of training and am trying to go for a very slow, very lean bulk as opposed to a quick and dirty one.
I'll be testing my maxes this upcoming friday. My max goals are listed below
I haven't back squatted in a while because ABBH calls for front squats. The last time I did test for squats I hit 230x5 below parallel and with a high bar position. I'll be switching, or at least attempting to switch, to low bar position so that may bump my numbers up a little bit. I haven't done a standing military in forever so 135 may be a pipe dream. I think my deadlift is attainable but I may come up just a little short, maybe 315 or so. I have no idea how my rows will do as I have never done my bent-over rows with a deload at the bottom of the movement like I will be doing on 5x5.
My strength goals on 5x5 are:
Gain about ten pounds of lean mass. I'm looking for very minimal fat gain, hence the interval training. If I could be about 175 by the end of this program I'd be ecstatic.
I'll be tracking my calories on the Livestrong MyPlate page and will add in the calorie totals and macro breakdowns here after every day when I start 5x5. I'm shooting for about 3,000-3,500 calories a day, possibly more if I plateau. I'll be eating mainly clean foods, but my tracking won't be as consistent because I am in college and stuck with cafeteria food. The food here is pretty healthy though so I'm not too worried about it. I'm going to eat about 240 grams of protein a day (1.5xbodyweight), with the majority of that protein coming from meat and protein shakes.
Wish me luck guys!
Edit: I've changed programs from 5x5 to the WBB Bodybuilding Routine found here. Wish me luck on the program!