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Week 4 routine (Adaptation phase/general Strength) Date July 24, 2006 1RM Bench-press=175 (45/115/135/145/155/) 65-85% 5x5 1RM Box Squat=180 (45/120/135/145/160/170/) 65-95% 5x5 1RM Conventional Dead-lift=225 (45/135/145/175/215)60-95% 5x5 50% of: 175=90/180=95/225=115 for light, 10-12R Day 1 July ...

Week 3 routine (Adaptation phase/general Strength) Date July 17, 2006 1RM Bench-press=175 (45/115/135/145/155/) 65-85% 5x5 1RM Box Squat=180 (45/120/135/145/160/170/) 65-95% 5x5 1RM Conventional Dead-lift=225 (45/135/145/175/215)60-95% 5x5 50% of: 175=90/180=95/225=115 for light, 10-12R Day 1 July ...

Well, I don't really know what its called, but if you go on all fours, and lift your leg to the side like a dog peeing, then kick your leg back (in a combined motion) you will get a crazy workout...try them...maybe someone here knows what Im talking about.

Thanks jeff, your a great help. I am going to throw in some barbell rows in my next routine, and make my squat day the first day like you suggest.

Week 2 routine (Adaptation phase/general Strength) Date July 11, 2006 1RM Bench-press=175 (45/115/135/145/155/) 65-85% 5x5 1RM Box Squat=180 (45/120/135/145/160/170/) 65-95% 5x5 1RM Conventional Dead-lift=225 (45/135/145/175/215)60-95% 5x5 50% of: 175=90/180=95/225=115 for light, 10-12R XHXHXHX Day...

Also, just noticed this. You have triceps being worked 3 straight days. Day 3 with the close grip bench, Day 4 with the kickbacks, and then you have heavy bench day on Day 5. Thats not really good, you wouldnt want to work your triceps 1 day before benching let alone 2 straight days before. Thank y...

Week 1 Routine (Adaptation phase/general strength) Date July 3, 2006 1RM Bench-press=175 (45/115/135/145/155/) 65-85% 5x5 1RM Box Squat=180 (45/120/135/145/160/170/) 65-95% 5x5 1RM Conventional Dead-lift=225 (45/135/145/175/215)60-95% 5x5 50% of: 175=90/180=95/225=115 for light, 10-12R Day 1 July 3...

I retail suppliments so I use them myself....best I know of so far. No need to go out and buy them when I can get them wholesale

I just did this monday with my squat and it was the hardest thing Iv'e ever done....pluse the high rep ones hoister said to do....I'm so sore lol....every muscle. My form did lag a lot for the heavy sets...but I plan I getting better.

TimD wrote:Just a note on the 5X5/ It's been around for a very long time, is tried and true, but it has a great many variations. For a broader decription see
http://jva.ontariostrongman.ca/5X5.htm

Very imformative and needed, thank you guys once again. I will do the routine tomarrow...I hope I do well.

OK...I got you....thanks a lot, I will try this out and let the forum know how I do.

Ok, well, I conjured up another one lol....Im going to do what Hoister suggests for a little while so I can build up some basic power. Is it ok to do a set of chins after a set of benching If so, on a heavy day or just on light days? How long should I wait to check my 1rm to see if I have gained? We...

Well, that is defentley different from any routine I've seen...I think I will do that....however, when you say heavy benching or heavy squats for the day, how heavy should I go? You said three progressively heavy warmup and two killer sets, so that would be like 80% to like 95%? I know you said forg...

Well, I won't keep those percentages for long, I only had them this low because I'm just starting lifting again and didn't want to kill myself. On the other hand, I don't want to waste my time if its not going to benefit me. Whats better, 85-90%?

Ok...well I changed up the routine again, and made a ghetto box for box squatting. I plan on using this routine monday, so any changes you guys can think of would be great help before then. Below I posted my 1RM for bench, squat, and deadlift. Then in parenthasis I posted the increase in wieght for ...