Whitesox3223’s Improvement Log

after a few weeks of no squatting my hip flexor healed. last 3 weeks ive been squatting and hit a PR of 285 last week. i had been lunging, leg pressing and deadlifting for my legs during the time i couldnt squat. i thought it was odd i could leg press but no squat since its pretty much the same movement as far as my legs are concerned.

starting 5×5, yet again. after 6 weeks of that 4 day split (mostly in 8-13 reps range) im ready and am confident i will have much to gain from 5×5.

here is where im at now:

squat: 250×5

deadlift: 295×5

bench: 175×5 (was at 170×5 before the split. must have needed some work on my stabilizers since all i used was dumbells for my chest)

BB row: 170×5

Seated Military Press: 100×5

my goals are on my bodyspace already. ill be posting the workouts as they come

i quit that 5×5 cycle last week because i injured my hip flexor while squatting. this week and last week ive been using a 4 day split. looks like this

day 1- chest tri’s, abs
day 2- back bi’s

day 3- legs

day 4- shoulders calves, abs

ill post more in detail starting next week. also ive noticed my gains could be alot better. i am gaining weight but not much is becoming muscle. must not be consuming enough protein. parents took away whey and creatine so that doesnt help.

I havent posted where i hope to be after this program:

squat: 230
deadlift: 350

bench: 210

row: 205 for reps

press: 145 for 5

as far as size gains im just hoping for noticable changes, nothing as far as tape or pounds.

So i was sick on thursday when I was supposed to do this workout. and every friday i play dodgeball for an hour and a half after school and thats my favorite thing to do so i couldnt pass that up. and i was close to missing this workout, because the YMCA closes at 5 on weekends and i got there at 4:30. the first 8 or so minutes i was stretching and warming up so that left me with only 20 minutes of lifting time, but i did get everything done including stretching… except sit ups. no biggie though ill just do it with cardio tomorrow.

italics=warmup weight
squats: 95,115,135,135

press: bar, 75,95, 105,120

deadlift: 135,175,205,245,275
stretched after

PW nutrition: 5g mono with 1 scoop ON Whey and chocolate syrup      the syrup obviously not the best thing to have but after that hard workout i figured i could handle it

today was supposed to be the light day… but im sick.

man this sucks

So i havent said anything about my diet. well as i dont have a job (high school student) and dont really have time for one either as school is top priority.. i dont have much  opportunity for eating what i want. i eat at least 5 meals a day, and i never eat until im full. so id say i eat every 3-4 hours. my before bed meal is usually a couple tablespoons of natural pb with some 1% cottage cheese. breakfast is usually a 3 layer pb sandwich on wheat bread with milk or eggs and old fashioned oats and milk if i have the time. the rest of the meals all i can say is i do drink milk with them and i focus on getting both protein and carbs in.

I didnt get to start yesterday, and i almost didnt get to the gym today… its been snowing all day.. roads are nasty

anyway.. preworkout i had a scoop of ON Classic Whey with 5g of creatine mono. same with postworkout.

Warmed up with 3 minutes on elliptical machine with some hip flexor stretching

ATG Squat: 95, 115, 135,145, 170

Bench: bar, 70, 95, 115, 135, 155

Row: bar, 70, 95, 115, 135, 155

My form wasnt the best on squats as ive neglected to stretch the last few days so until the weight got to 145 my heels were coming up a little, but the heavier weight covered that issue. then i stretched after and will make it a habit to stretch a couple times a day.

tomorrow ill do some cardio

This week I tested my 5 rep maxes:

ATG Squat: 190×5   (weak quads)

Deadlift: 290×5

Press: 130×5

Bench: 170×5

Barbell Row: 170×5

This will be my 3rd 5×5 routine. Personally Ive made the best gains using 5×5. Training a body part once a week sets me back more than anything. The first time i did it, i stalled in the 5th week because i had guessed my 5 rep maxes instead of actually testing them. The 2nd phase wasnt the best but i did gain 25lbs on my bench and 25lbs on my barbell row and 15 on the press.
3 weeks into that second cycle i strained my left glute muscle while deadlifting so i couldnt squat or deadlift for about 3 months.

These passed 2 months my training has just kept me status quo except for a 20lb boost in my deadlift (not sure why). I was forced to follow the routine made by my gym teacher which was circuit training for a month, then i was doing a body part split for a while.

#3 starts monday.

cliff notes:

5×5. Monday.

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