[tsunam1]

I guess i'm a few weeks behind. I've been charting my progress with a beginner 5x5 workout and have been at it for 2 and a half weeks. My schedule is workout monday wednesday friday with mma on tuesday, thursday and sometimes Saturday. I started this routine because it had some solid structure. I've been working out around once a week in combination with mma training felt i needed to step it up as far as strength training. I was working out consistenly 2 summers ago and hurt my knee playing rugby.

At that time i was able to build up my squat to 315lbs without too much hard work. Squatting since then has been frustrating because i know how much i COULD do. I decided to suck it up and build it back up again starting at around half.

Progress has been very good so far but i'm starting to struggle keeping up with the weight increases coming into the 3rd week.


Body Weight: 145lbs
Age: 21
Height: 5"9
BF: approx 8%

Starting out (according to 1 rep max calculator)
Squat - 174lbs
Deadlift - 264lbs
Bench Press - 174lbs
SOHP - 110lbs
Barbell Row - 124lbs


Week 1

mo we fr
SQ SQ SQ
5x5 5x5 5x5
154 160 165

mo we fr
BP OHP BP
5x5 5x5 5x5
154 99 165

mo we fr
BR DL BR
5x5 1x5 5x5
110 235 115

mo we fr
Dips PU Dips
3xF 3xF 3xF

Bodyweight 145lbs





Week 2

mo we fr
SQ SQ SQ
5x5 5x5 5x5
176 185 190

mo we fr
OHP BP OHP
5x5 5x5 5x5
105 170 110
missed 2 sets
Sore shoulder

mo we fr
DL BBR DL
1x5 5x5 1x5
245 120 255

mo we fr
CU Dips PU
3xF 3xF 3xF
12x8x10

bodyweight: 148.5


Squat is progressing very well. Bench could be better - i seem to be having a few shoulder issues which i think will get better now that i have corrected my form a bit.

Deadlift has been great. I am consistently going up in weight without too much problems and just hit 265 today which ties my personal best from 2 years ago. My squat still has a ways to go to hit the 315 that i used to squat. I feel my squat form is better and deeper than it was 2 years ago though.

I'm feeling strong and looking forward to every workout. Having the workout laid out in an excel spreadsheet with goals for each day has helped a LOT.

[Klotz]

Good luck.

[tsunam1]

Thanks!



Week3

mo we
SQ SQ
5x5 5x5
195 200

tough first set
finished strong

mo we
BP OHP
5x5 5x5
170 115
failed last set of BP- 3 reps
tough first set of squat
fixed form - arms in - BP
Had trouble with weight up in OHP - 5x5x3x4x3

mo we
BBR DL
5x5 1x5
125 265

Dips Chin-ups
3xF 3xF

squats felt good
Starting to get much harder
5th rep of each

Bodyweight 148.5
Note to self: EAT MORE!!!!!





Progress to date(2.5 weeks):

Body Weight - 148.5lbs + 3.5lbs

Squat - 225lbs + 50lbs
Deadlift - 299lbs + 35lbs
Bench Press - 174lbs + 15lbs
SOHP - 129lbs + 19lbs
Barbell Row - 141lbs + 17lbs

[tsunam1]

Week 3 - Friday


5x5 Squats
205 lbs

successful - Went full a2g on 4th set and really felt it on the 5th. Still made it through all sets


Bench
10-10-8-10-10
135lbs

decided bench form was lacking - dropped down to 135 to correct form. I haven't done much bench in the last 4 years - i've mainly stuck to free weights. I actually like them quite a bit better and can lift as much weight or more with free weights.

Barbell Row
5x5
130lbs

Steady improvements with barbel row - have to concentrate on not using my lower back to help with lift.

dips
15 - 15 - 15


finished workout with sledge hammer + tire and some skull crushers (10x3 at 85lbs).

[tsunam1]

Did a 45 minute bike ride over the weekend. Knees are a bit sore today


Week 4 - Monday

Squat
5x5
210lbs

3rd set was tough. 4th felt better. Quads are really starting to get it more as the weight is going up. I think my groin stabalizers were my main weakness.

SOHP
5x5

4x115
5x105
4x105
3x105

Not sure whats going on with the OHP. I seem to be moving backwards...

Deadlift
275lb
3x275
0x275


Bodyweight 151lbs

[tsunam1]

did my log get deleted? I've removed all questions that are not rhetorical

[tsunam1]

Week 4
Wednesday


Squats
5x5
215lbs
dropped to 205lb on 4th and 5th set

Bench Press
5x5
170lbs
Feeling good to start moving up again. Glad i went lighter on Friday

Barbell Row
5x5
135lbs

Dips
20-
bodyweight

SkullCrushers
3x10
85lbs

bodyweight 151lbs

Pretty good workout. Squats are getting real tough. I might have to slow down the weight increases. So far i have gone up 5lbs each workout, squatting 3 times weekly. in 3 weeks my 1 rep max for squat has gone up 70lbs. Not sure if my body can keep up that pace for too long.

[tsunam1]

Back to the log

Monday

Warm-up
3k jog

Squat
135x15
185x10
185x10
185x10

DL
185x5
235x4
255x2
265x1
275x1
185x5

SOHP
85x8
105x5
125x3
125x3
105x6



finished off with rope climbing. 6ft 1" thick rope. Climb 3x3 bodyweight

Bodyweight; 150lbs - Need to eat more. Would like to get up to 155-160lbs


Progression has been decent so far. Starting grappling again 3 times per week on Tuesday. Hopefully this won't interfere with lifting.

[tsunam1]

4k uphill jog

Wednesday

Squats - Heavy Day
135x10
185x7
235x5
255x2
255x2
235x5

Bench Press
135x10
155x7
175x5
185x3
135x10

Shrugs
185x10
185x10

Dips
BWx25
BWx25
BWx25

[tsunam1]

Friday

Quick Workout
Zurcher Squats + Deads - High reps
Bench 155x10 x 3
Abs




Monday

Squats
135x10
185x10
185x10
185x10
A2G

Deads
185x8
235x3
255x3
275x2
255x2
185x5

SOHP
85x8
105x5
125x5
105x5

RopeClimb 3x3