Shawn's Starting 5x5

[xshawnxearthx]

Decided to give the following link a whirl...

http://oldschooltrainer.com/3-day-push-pull-legs/" onclick="window.open(this.href);return false;

Kept going back to the simplicity of it the last few months that I decided to try it. So I reset my weight, not based off of a %, but went low enough where I could progress for a good 6-8 weeks without stalling(hopefully) and in the 10 week plan hopefully get back to where I was last year. I am also trying to lose body fat while doing this routine. Since 1/1/12 I have lost 15lbs. Current 6'6" 322lbs. First goal is 300lbs.

Overall goals for the year. 500lb DL, 350lb Squat, 5 Body weight chins, 120lb DB BP.



Day One: 1/28/12 Pull
8 min bike warmup, 2.34 miles
DL: Warm up 5x145, 5x225, 5x5x245
Pendlay Row: 5x5x135lbs
Chin ups: Assisted with bands. 3x3x4x3x3

Finisher: DB complex. 3x6 of DB swings, bicep curl into db ohp into squat jumps.

Day 2: Squat
8 min bike warmup, 2.12 miles
Squat: Warm up 5x95, 5x135, 5x5x185
Leg Press: 5x5x450
Calf Raises: 5x5x90
Abs: Decline crunches: 20x20x15

Day 3: Press
8 min bike warmup, 2.43 miles
DB BP: 5x55, 5x65, 5x5x75
OHP: 5x5x95lbs
CGBP: 5x5x135

Skipped finisher

I kept it very safe with the numbers I started with so I could adjust to the volume easily, perfect my form on the big lifts, and really ride the gain train for at least 6-7 weeks.

[xshawnxearthx]

Pull week 2

8 Min warm up ride, 2.19 miles
DL: 5x135, 5x225, 5x5x255
BB Pendlay Rows: 5x5x145
Chin Ups(assisted/double band) 5x5x5x4x4

25 minute bike ride: 7.93 miles

[xshawnxearthx]

Cardio session. 25 minute ride, 8.43 miles.

[xshawnxearthx]

Legs: Week 2

10 minute warm up, 3.13 miles.
Squat: 5x95, 5x135, 5x5x195. Last set I did two rest pause reps.
Leg Press: 5x5x495. Accidentally did rest pause on 4th set for 2 reps.
Seated calf raise: 5x5x100

Decline crunches: 16, 10, 0.

[xshawnxearthx]

Push: Week 2

10 minute warm up on treadmill

DB BP: 5x55, 5x65, 5x5x80
OHP: 5x5x100
CGBP: 5x5x140

Did one set of bb complexes and my arms were so tired that I went home and ate.

[xshawnxearthx]

Week 3: Pull

10 minute warm up on bike.

DL: 5x135, 5x22, 5x5x265
Row: 5x5x155
Chins: 5x4x4x4x4

25 minute bike ride after.

Notes: A little disappointing that my chin up numbers didn't get better from last week. I think it had to do with two things. One, I tried doing bw chins on Tuesday to see if I had progressed at all. I only did a few reps across, but none the less. Two, I didn't eat a whole lot before the gym. Normally I make myself a big breakfast on Saturdays and today all I had was a 25gram shake, a handful of raisins and nuts, and my pre-workout drink. I definitely think that it had more to do with the second than the first, but just things I noticed.

Definitely feel like my biceps are getting stronger with chins. I used to do so much isolation work and get super pumped but I feel like the chins are doing what I need.

[xshawnxearthx]

Had a crappy eating day today. Not terrible, but enough to make me want to go ride the bike.

30 minutes, 9.34 miles.

[xshawnxearthx]

Week 3: Legs

10 minute bike ride warmup

Squat: 5x95, 5x135, 5x5x205
Leg Press: 5x5x540
Calf Raise: 5x5x100

Decline Crunches: 20x5x0. Abs started cramping. Need to change things up with my ab work.

Notes: Needed more food closer to lifting. Didn't feel fatigued but definitely needed something closer. Whole day was shot due to eating today. Next week I may need to have more rest time between squat sets, but I think I will try to push for 2 minute rests till I hit 225.

[alyssaly]

Week 4?

[xshawnxearthx]

Week 4 starts Saturday. I started on an odd day and prefer this order than the order they lay out.

[xshawnxearthx]

2/15/12 weigh in. 318.4lbs. Down 18.6lbs since January first. 74.6lbs since I started my fitness journey a few years ago.

[xshawnxearthx]

Week 3: Push

10 minute walk on the treadmill. Apparently every single bike was taken by people not really giving a $h1t about exercise which annoyed me.

DB BP: 5x55, 5x65, 5x5x85
OHP: 5x5x105
CBGP: 5x5x145

Abs: skipped

Notes: I went to the doctor today because I was feeling kind of lousy and he told me I have a mild sinus infection. He gave me a steroid shot and an antibiotic. Was hesitant about lifting today but I figured that it was more of a volume day because I'm not back where I was before I started this program. Felt ok throughout the routine. Needed to add a little bit of rest time in between sets but I think that was also the fact of my immune system. Feel better than I did yesterday, so hopefully I can knock this out quick. I don't want to lose any time away while on this track.

I also want to add in some farmers walks, but not sure which day to add it in. Probably on leg day.

[xshawnxearthx]

Woke up with massive headache and congestion. Going to skip the start of week 4 and postpone that till Tuesday where I will start off with squats. Will kick back in with reads and my pull day next Saturday using the same numbers I would have today. This will give me 3 days to recover from whatever this is and let the antibiotics do their job.

[xshawnxearthx]

Week 4: Legs

10 minute bike ride to warm up. 3.21 miles.

Squat: 5x95, 5x135, 5x5x215 + 2 rest/pause reps. On to 225lbs next week!
Leg Press: 5x5x585
Seated calf raise: 5x5x110

Grip work: Farmers Walk for distance.
3 sets. 100 feet(estimate) per set with 2 db's.
1x80
2x90
4th set my grip failed after 20 feet. When I picked the db's off the floor, they rolled in my hands too much. When I picked them up off a rack or bench, it was perfect. First time doing farmers walks, forearms and grip was shot after 4 sets. Will do 5 sets across next leg day at 80lbs and increase 5lbs per session.

Notes: still a little congested from my sinus infection, but felt strong none the less. Sailed through the squat sets, and I cannot wait to kill it next week.

[xshawnxearthx]

Week 4: Push

10 minutes warmup on the recumbent bike. 2.73 miles

DB BP: 5x55, 5x75, 5x5x90
OHP: 5x5x110
CGBP: 5x5x150

Abs: 20x9x5 Crunches

Notes: Felt good today, however Farmers Walks definitely had an effect on my push movements. I had to adjust rest times, but that might also be due to the weight increasing. My triceps were feeling some DOMS today, so I was able to concentrate on chest more.