Shawn's Starting 5x5

[xshawnxearthx]

Hit 300lbs on Friday. Probably up a few after a long weekend. Will get back there by Friday of this week. Not sure If I'm going to be able to squat tomorrow. I pulled what feels like one of my hip abductors. Of course, the only thing I didn't stretch before playing a terrible game of softball. I should just take the day to test my OHP, but I'll try squatting and see how I feel after I get through my warmups sets. If my leg feels sore after the warm up sets, I'll just go into my push day and see how my OHP looks.

[xshawnxearthx]

Legs: week 1
10 Minute bike warmup, 3.14 miles.

Squat: 10x45, 6x135, 3x185, 1x225, 6x240, 6x245, 5x250
Leg press: 6x630, 6x655, 4x675
Leg Curl: 10x240, 8x245, 8x245
Seated Calf Raise: 10x180, 10x185, 10x190

Farmer's Walk: 3x100

Felt good today even though I strained my hip abductor over the weekend. A little tiger balm really did the trick.

[xshawnxearthx]

299.2 this am.

[xshawnxearthx]

10 minute bike ride, 3.12 minutes.



Tested OHP ORM
10x45, 6x75, 3x95, 1x125, 1x30, 1x135, 1x140, 1x145, 1x150. Failed on 155.
Dips to 25: 6, 5, 5, 4, 5
CGBP: 4x165, 6x165, 5x170
DB Side Bends: 10x105, 10x110, 10x115

Notes: Decided to lay off DB BP today since I started with OHP and tested maxes. Since I didn't do DB BP, I did 5 sets of dips to make up for it. Dips feeling very strong. I have been wanting to add dips into my push day for awhile, now just need to figure out which order i'm going to do. DB BP, OHP, DIPS, CGBP/Tri movement or DB BP, DIPS, OHP, Tri.

[xshawnxearthx]

Dead lift max test.

10 minute warm up, 3.03 miles.

Deadlift: 10x135, 6x185, 3x225, 1x315, 1x335, 1x355, 1x375, 1x385, 1x390, 1x395, 1x400, 1x405
Chins(band assisted): 5x5x4x4x4x3
DB Rows: 6x70, 6x80, 6x90
DB HC: 10x35, 8x40, 8x40

No bike ride, did about 2 hours of various yard work.

Notes: little bummed that my dl ORM went down from this time last year, but I also lost 40ish lbs since I last tested. It was a nice change to go with DB Rows instead of Pendlay rows. I haven't done DB rows in a long time. Been steady on BB rows and cable rows. 90lbs was a new record on these for me. I think I could have gone to at least 95lbs. I also liked doing chins BEFORE rows.

[xshawnxearthx]

Played a double header today. 2 for 3 and 2 for 2.

[xshawnxearthx]

Leg week 2

10 minute bike warmup, 3.20 miles

Squat: 10x45, 6x135, 3x185, 1x225, 6x250, 6x255, 4x260
Leg Press: 6x675, 4x695, 4x695
Leg Curl: 6x250, 6x255, 6x260
Seated Calf Raise: 10x205, 10x210, 10x215

Farmer's Walks: One set @ 105lbs.

Notes: Cut workout short because I got the call from the wife that she needed help with the little one. happy wife = happy life. Squats felt really strong today. Back to where I was last year before softball started. I think by the end of this 10 week cycle, I will really take my squat to the next level. My goal is to squat 4x275. Unfortunately I will miss next weeks squat day due to being on the road with my family. I usually lift legs on Tuesday, so I'm going to try and get to a gym on Monday in SC or do some body weight squats and do my first set at 255 the following week.

[xshawnxearthx]

Push day week 2 got ruined by work and the need to TCOB at home before going on vacation. Did a few dozen pushups, few sets of chins on a pipe in the basement(if you can call it that) and some dips from my desk. Unfortunately I'll be in MB SC the next few days and this basically screws my main days. DL on Saturday will be screwed by family stuff, and Tuesday on my next leg day I'll be driving home. I guess it will be a weekend of body weight stuff. I'm going to try and find a fitness park where I can bang out a few sets of chins and pushups, do a ton of bodyweight squats on sunday, and then start back up strong where I left off on push day next Thursday.

[xshawnxearthx]

Push: week 2 after reset

10 minute bike warmup, 2.58 miles.

DB BP: 6x55, 3x75, 6x90, 4x95, 6x95
OHP: 4x115, 6x115, 4x120
BW Dips: 7x4x6
Triceps Straight Bar Pushdowns(w/ 5 second descend): 10x80, 6x90, 6x95
DB Side Bends: 10x110, 10x115

Notes: since I did nothing on my vacation, except a few sets of chins and pushups on Thursday, and 3 chins on Saturday I really needed to hit the ground running this week. Not sure where I stand with weight, but felt pretty good today at the gym. My first working set of DBBP was supposed to be my 3rd warmup set, but since I banged out 6 reps(vs the one rep of warmup) I decided to just jump right into it. OHP didn't feel great, but dips felt awesome. Straight bar PD's felt awesome with the slow descend.

[xshawnxearthx]

Week 2 pull

10 minute bike warmup, 3.10 miles

DL: 5x175, 5x225, 5x265, 5x315
Chins to 25: 6x5x4x4x4x2(last set was without assistance)
DB Rows: 6x85, 6x90, 6x95
DB HC: 10x35, 8x40, 6x40

Notes: Screwed DL numbers up, but it was ok because I couldn't complete the workout anyway. Lower back was a little tender due to sleeping funny. Will re-work the numbers next week and figure out a good starting point. Everything felt weak today...guess that is what happens when I skip a week due to vacation. Won't be doing that again for awhile.

Oh, and weighed in Friday morning at 298lbs. 95 down since my heaviest. 39lbs down since this January

[xshawnxearthx]

5/15/12 Push Week 3.

2.95 mile bike warmup, 10 minutes.

DB BP: 6x55, 3x70, 1x80, 6x95, 4x100, 4x100
OHP: 5x120, 4x120, 4x120
Dips: 5x6x6
Triceps PD: 6x90, 6x95, 6x100

Db Sidebends: 10x115, 8x120, 10x120.

Notes: Decided to make Tuesday my push day instead of legs. Mainly because softball is starting to effect my knees and I'd like to get them rested before I destroy them doing squats. Push day was OK. Nothing special. Really like dips and there is something about triceps isolation...

[xshawnxearthx]

Week 3 legs

3 miles warmup, 10 minutes on bike.

Squats: 10x45, 6x135, 3x185, 1x225, 6x245, 4x250, 6x250
Leg Press: 5x675, 5x675, 4x675
Leg Curls: 6250, 6x255, 6x260
Calf Raise: 10x205, 10x215, 10x220

Farmers Walks: 4x105, 4x105, 3x105

Notes: Legs were fully rested from softball and it's good to get back into it after vacation foiled me for over a week. Love lifting legs...probably my favorite thing. Always feel shot out after doing legs. I do not think I will be taking my pre-workout drinks(try nutrition buzz saw or ndure) and just drink some BCAA's before and after.

[xshawnxearthx]

Pull Week 3

10 minute bike warmup, 3.14 miles

DL: 5x185, 5x235, 5x275, 5x305, 5x325
Chins: 6x4x4x4x4x3
DB Row: 6x95, 4x100, 6x105
Seated DB Curl: 10x35, 8x40, 5x40

Hit 100 balls at the batting cages

[xshawnxearthx]

Push Week 4

3.00 miles warmup on bike

DB BP: 10x55, 6x65, 3x75, 1x85, 6x100, 2x105, 4x100
OHP: 4x120x3
Dips: 6x4x5
Triceps Pushdown(4-5 second descend): 8x95, 6x95, 6x95

Db Side Bends: 10x120, 8x125

Notes: OHP just won't budge. I think I need to have a separate OHP day but I don't know how to work it in on a 3 day a week split.

[xshawnxearthx]

Legs week 4

!0 minute bike warmup, 3.20 miles

Squats: 10x45, 6x135, 3x185, 1x225, 6x250, 6x255, 4x260
[email protected]%: 10x135, 10x135, 10x135, 2x135, 0x135
Leg Curl: 6x260, 5x265, 4x265
Calf Raise: 10x225, 7x230, 6x230

Farmers walks, 3x4x105

Notes: Didn't do leg press like usual, and probably won't go back for awhile. I couldn't get on the machine, so I decided to change it up and try out doing a "boring but big" quad exercise. I started feeling a little weird on my right knee so I stopped. I think if I do it again, I'll also use my belt when I do it. Not because of the weight, but because I don't want to tweak anything while pushing through the 50 reps. This coming week will be the judge. I'll try without, and see where I go. I'm also thinking that with softball, I don't want to kill my legs. Leg press usually smokes me, so it will be good to change it up.