Lifted today and we are gonna play raquetball tonight.

4x5 goblet squats 95,95,95,95 hopefully we wont have to do these again for awhile as they are not challenging at all.

3x5 OH press 95,105,125 2x5 push press 145,135

5x5 dead lifts 225,255,285,310,345 failed at 3 reps

8 knee up/L hang pull ups switched it up half way through the set

3x10 incline sit ups with a 25

1x10 dead hang pulls ups.

lifted today and we didn't get the squat rack for the third straight time.

Bench 4x5 45,135,165,195 1x3 225 1x8 175

Row 3x5 115,135,165 1x3 195 1x8 165

OH squats 5x5 45,65,75,75,95

weighted dips with a 45 however many sets to get 30 reps

3x8 barbell curls 95,85,75

1x8 OH triceps extensions 80

So instead of sticking to lots of cardio I got drunk last night and was hung over in the gym today it sucked. But we finally got the squat rack.

Squats 5x5 135,165,185,205,230

Bench 5x5 45,135,165,195,225 failed at 2 I think I felt very weak today

Row 5x5 95,115,135,165,195

Did some L pull ups, knee up pull ups and hanging leg raises

Weighted hypers 2x10 45,45

played racquetball and lifted today

squats 4x5 135,165,185,185

OH press 4x5 105,115,125,145 push press

dead lift 5x5 225,255,285,315,345

L hangs

good lifting day today

Squats 4x5 45,135,185,205 1x3 235 1x8 185

Bench 4x5 45,135,165,195 1x3 225 1x8 165 I'm not sure about reseting this or not Ill give 5x at 225 one or two more weeks then reset if I don't get it. Solid reps at 225 has been a goal of mine pretty much since I started lifting so reseting is painful.

Row 3x5 115,145,175 1x3 195 1x8 165 felt great in this finally locked my form down for the heavy sets.

Dips with a 45 pound plate 30 reps in 5 sets the goal 3x10 with a 45 and then add more wieght

Barbell curls 3x8 95,85,85

Rope pull downs

Tons of school work so I couldn't lift Tuesday so I lifted yesterday and will lift again today.
Yesterday-

Squats 5x5 45,135,165,195,235

Bench 5x5 135,155,175,195,225 did not get 5 reps gonna have reset I guess

Row 5x5 95,115,135,165,195

L pull up, knee up pull ups and some leg raises

2x10 dead hang pull ups

Lifted today

Squats 4x5 135,155,185,185

OH press 4x5 75,95,105,115 I reset this and tried to change to a narrower grip and get my elbows more in front like in the cross fit videos.

Dead lifts 5x5 225,255,285,315,350 felt really good on these

3 sets of Oblique throws with a 20 pound medicine ball

Pretty consistent. Goodstuff.

Thanks for the props anklebreaker. Racquetball Friday and Today, Lifted Saturday

Squat 4x5 45,135,175,205 1x3 240 1x8 185

Bench 4x5 45,135,165,205 2x1 245,235 failed 1x8 175

Row 3x5 115,145,175 1x3 200 1x8 165

30 dips with a 45 not sure how many sets it took

3x8 barbell curls 95,85,85

3x8 close grip bench 135,135,135

Lifted today

Squat 5x5 135,155,175,205,240

Bench 5x5 45,115,145,175,205

Row 5x5 95,115,145,175,200

2x10 weighted hypers with a 45

3 sets of Oblique throws with a 20 pound medicine ball

1 set of decline sit ups with a 25 pound plate, failed at 3 reps the medicine ball really fatigued my abs.

Nice lifts; looks like you're doing Madcow's 5x5?

Have you followed the program very strictly (did you use the super handy spreadsheet)?

Edit: I didn't realize you've been doing this since January; impressive progress. I too wish to become "stronger" more than anything on this program.

Yeah I have been following it pretty strictly only substituting if we can't get the squat rack or something. I have all the lifts on a spreadsheet and I'm going to make a graph of my progress once I switch programs.

Lifted today racquetball yesterday

Squat 4x5 135,165,185,185

OH press 4x5 75,85,100,120

Dead lift 5x5 225,255,285,315,355

skipped abs today because my abs are still really beat up from Tuesday

lifted today

squat 4x5 45,145,185,215 1x3 245 1x8 185

bench 3x5 135,155,185 1x3 210 1x8 155

row 3x5 115,145,175 1x3 205 1x8 155

weighted dips 3x5 55,65,70

ez bar curls 3x8 85,85,85

OH tricep extensions 3x8 80,80,80

5x5 is the ****...

I put around 70 lbs on my bench (225-295) and almost 100 on my squat (225-320) in just under 2 months on that program and am still continuing to gain strength on my lifts.

Just follow the program as closely as you can and you should see some great results.

Good luck

Dang thats fast progress. I am seeing the best results I have ever had from a program using 5x5 but it has taken me around 4 months to get 50 pounds on my bench and 60 pounds on my squat. I have added 130 to my dead lift and 70 to my row. Really good program overall.

I agree it's an amazing program to boost all your major core lifts way up. I can't wait to see myself 3-4 months down the road with this program...

Yeah you can really get some sick results with the program...

I think the reason my lifts shot up so much was due to the fact that I have been lifting (Bodybuilding 8-12 reps) mostly for the last 3-4 years and had really denied my major compound lifts. I never really felt a burn in my chest when I did barbell so I ALWAYS did dumbbells and I had also neglected the heavy squat and deadlift as well.

It was such a great change of pace to do something totally different from what I had been doing the last few years and was really cool to see my lifts skyrocket.

Another thing to do if you get burned out or overloaded doing the deadlifts with your squats each week is to do weighted chin ups (overhand)... Do the same rep ranges as the deadlifts call for and you will see your strength go up quite a bit and your lats will really start to come in. I am up to doing bodyweight(165) +80 lbs now and it really works your back and is a nice rest from the deadlifts.

Keep us posted on your log... I am looking forward to checking in on your progress.

Later

Thanks man, ill keep updating hopefully I will continue to see good results.

lifted today and played racquetball

squat 5x5 135,165,185,215,245

Bench 5x5 115,135,165,185,210

Row 5x5 95,115,145,175,205

2x10 hypers with a 45

2x10 decline sit up with a 25

2 sets of oblique throws with a 20 pound medicine ball

lifted and played racquetball today

squats 4x5 135,165,185,185

OH press 4x5 65,80,105,125

dead lift 5x5 225,255,285,315,360

just did some light ab work

sweet dl!

thanks man I think being lanky is really helping me out on deads

lifted today

squats 4x5 135,165,185,215 1x3 250 1x8 185

bench 4x5 115,135,155,185 1x3 215 1x8 165

row 4x5 115,135,155,185 1x3 210 1x8 155

dips 3x5 with 70,80,80

3x8 cable curls

3x8 skull crushers don't know the weight because I don't know what the ez bar weighs

had the flu for the last few days but lifted today and it went surprisingly well

squats 5x5 135,165,185,205(spaced out here), 250

bench 5x5 115,135,165,185,215

row 5x5 115,135,160,185,210

hypers 2x10 45,45

oblique throws with a 12 we couldn't find the 20