Topic: WSUcougs 'Official' 5x5 Journal

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Posted at February 27, 2011, 1:06 am:

After making a lot of progress on 5x5 a couple months ago it's time to start again. I felt like I was losing a lot of strength and overtraining a bit with the other programs I tried (DFHT and OVT).

On to the first workout:

Week 1: Day 1

-Squats
95x5
135x5
185x5
205x5
225x5

-Bench
95x5
115x5
135x5
170x5
195x5

-Pendlay Rows
65x5
95x5
115x5
125x5
135x5

-Weighted Hypers
45x12
45x12

-Decline Cruches w/ 35lb
2x12

-Leg Lifts
2x12

Notes:
-Easy...not much else to say

Original of the message was taken from http://forum.bodybuilding.com/

Replies:

I should also mention that I'm currently cutting.

Ran for about 15 minutes on the elliptical.

Week 1: Day 2 -Squats 95x5 135x5 185x5 185x5 -Standing Overh...

OFF DAY Nothing really to report.

Week 1: Day 3 -Squats 95x5 135x5 185x5 205x5 230x3 185x8 -...

Diet was ok this weekend.

Unfortunately I was unable to make it to the gym today.

Week 2: Day 1 -ATG Squats 95x5 135x5 185x5 205x5 230x5 -Ben...

Week 2: Day 2 -Squats 95x5 135x5 185x5 -OH Press 65x5 85x5 ...

Just got back from doing some cardio.

Week 2: Day 3 -Squats 95x5 135x5 185x5 205x5 235x3 185x8 -...

Just got back from a little cardio.

****ing internet here.

Thanks kethnaab.

you got pics big man?

lol.

Week 3: Day 1 -ATG Squats 95x5 135x5 185x5 205x5 235x5 -Be...

Did some cardio today.

PR deads.

Yep I used to hate deads.

Week 3: Day 2 -Squats 95x5 135x5 195x5 195x5 -OH Press 65x5...

Week 3: Day 3 -Squats 95x5 135x5 185x5 205x5 240x3 185x8 -...

Cardio: -22:30 minutes -Kept heart rate around 135-140 -Burned 165 ...

good work man.

Thanks for the tip! I may have to try this.

Week 4: Day 1 -Squats 95x5 135x5 185x5 205x5 240x5 -Bench ...

Update: I joined Gold's Gym this afternoon.

Week 4: Day 2 -Squats 95x5 135x5 195x5 195x5 -Standing OH Pr...

Cardio: -21:00 minutes -Medium intensity, heart rate was between 1...

Week 4: Day 3 -Squats 95x5 135x5 185x5 205x5 245x3 185x8 ...

That's a smart cookie.

lol.

Whats up man? I've seen your journal around for the past couple weeks ...

Atta boy.

The cutting is going pretty well.

lol.

Week 5: Day 1 -Squats 95x5 135x5 185x5 205x5 245x5 -Bench ...

Week 5: Day 2 -Squats 135x5 135x5 195x5 195x5 -OH Press 65x...

Good work man, those deads are impressive.

Thanks man! I've been doing negatives during the last couple sets o...

Week 5: Day 3 -ATG Squats 95x5 135x5 185x5 205x5 250x3 185x8 ...

Cardio: -22:30 minutes -just over 2 miles -burned 230 calories -...

Week 6: Day 1 -Squats 95x5 135x5 185x5 205x5 250x5 -Bench ...

nice work wsu.

Well you know the only reason I started 5x5 is cuz I hurd it wuz good ...

It's all looking pretty good man.

Thanks man.

hahaha, nice.

I'm not too worried about the bench.

Week 6: Day 2 -Squats 95x5 135x5 195x5 195x5 -OH Press 65x5...

Great job on the PRs.

Yeah, I'll go for 135.

Week 6: Day 3 -Squats 95x5 135x5 185x5 215x5 255x3 185x8 -...

That's from one of your earlier journal entries.

Maybe she's afraid to go down that low because her balls might hit the...

To the last two posters: I love watching the people at my gym, it's...

I've seen a couple people doing ATG squats.

Cardio: -25:00 minutes -2+ miles -Burned about 250 calories -Res...

I've noticed girls tend to have perfect form when they squat.

lol.

hahaha! i agree, nothin better at the gym than a fine girl with perfe...

Aint it the truth I'll post today's workout tomorrow morning, I've...

I don't know, they look pretty good doing hypers too.

I concur

Week 7: Day 1 -Squats 95x5 135x5 185x5 215x5 255x5 PR! -Be...

nice work man.

I've taken a few pics.

Week 7: Day 2 -Squats 95x5 135x5 195x5 195x5 -OH Press 65x5...

real nice workout wsu.

Way to keep kicking butt.

Thanks guys I figured I'd get the deadlift PR, they just seem to k...

I tried hammer chins last week and they sucked.

Week 7: Day 3 -Squats 95x5 135x5 195x5 215x5 260x3 195x8 -...

Ok, I need to update this.

HST!!!!!!!!!!!!!!!!!!!!!!!!!! good choice man.

lol.

Week 8: Day 1 -Squats 95x5 135x5 195x5 215x5 260x5 PR <----...

-Squats 95x5 135x5 195x5 195x5 -OH Press 65x5 95x5 115x5 14...

Week 8: Day 3 *Skipped * No energy what-so-ever.

yea good call.

Thanks a lot! I'm excited to start bulking again.

HST 15 Rep Max Test: -Squats 185x15 (Had a few reps left in me, wi...

Hey WSUcougs I found this calculator a while when I was prepping for m...

Thanks man! Seems pretty accurate, that should help save some time an...

If anything, calculating your 10 and 5rms from your 15 is backwards.

I plan on figuring them out in the gym anyways.

Lookin' strong.

Good luck with HST! I'm sure you'll make some great gains with it.

Lol.

nice lifts WSU.

Looks killer big guy.

HST 10 Rep Max Test: -Squats 225x10 (perfect) -Deadlift 300x10...

ez-curl with small endings for small holed weight plates: 15pds chr...

man i dont know what you are talking about WSU, those look like some p...

The one I used was chrome and made for the larger plates.

I may go with t-bar rows just to switch things up a bit.

Unfortunately I was unable to try my 5 rep maxes today I'm heading t...

yea i think that would work wsu.

Back from my 'mini' vacation.

Cardio: -25:00 minutes -Level 8 intensity -HR kept around 125-135...

good work wsu.

How much did you add for the bar? Just saw your results with HST.

wsu, thanks bro.

After reading in the exercise forum I plan on doing the t-bar rows lik...

**eerie voice in head** Cougs.

lol.

if you are talking about your last day of 10's and 5's, then yes you w...

Thanks LSU.

yep, but since you are gonna be bulking/eating like a beast, i dont th...

Well, after a long agonizing week it's almost time to lift again T...

I just throw them into the blender raw and mix it with my protein drin...

I used to do that too.

where's the workout bro, anxious to see how this is workin for ya.

lol.

Time for some much needed updates HST: 15 Rep Day 1-Squat 145x15...

HST: 15 Rep Day 2-Squat 155x15 -Romanian Deadlift 205x15 -Incline BB...

HST: 15 Rep Day 3-Squat 165x15 -Romanian Deadlift 215x15 -Incline BB...

I am just finishing my third cycle of HST, and every time I started th...

ya, it feels pretty easy in the first week of the 15's.

Thanks guys! I was actually going to mention that todays workout was ...

HST 15 Rep Day 4:-Squats 175x15 -Romanian Deadlift 225x15 -Incline...

It only gets better from here, plus you will love the size gains.

good work wsu.

Today was definitely cooler here.

Thanks man! I've gained A LOT of strength after following 5x5 for the...

HST 15 Rep Day 5: Training:-Squat 185x15 -Romanian Deadlift 235x...

HST 15 Rep Day 6-Squats 195x15 RP -Romanian Deadlifts 245x15 PR!! ...

wow bro nice workouts! deads are huge! seems like you are likin ...

Yep definitely liking it more I'm pumped for the 10's! When do mo...

I started really putting on size during the 10's.

Thanks LSU.

thats how its usually done.

Not to say that is the One True Way or anything.

lol thats why i said "usually done".

HST 10 Rep Day 1-Squats 175x10x2 -Deadlifts 255x10x2 -Incline BB 135...

HST 10 Rep Day 2-Squats 185x10x2 -Romanian Deadlifts 265x10x2 -Inc...

HST 10 Rep Day 3:-Squats 195x10x2 -Romanian Deadlifts 275x10x2 -In...

nice.

Thanks LSU.

HST 10 Rep Day 4:-Squats 205x10x2 -Deadlifts 285x10x2 -Incline BB ...

very solid work there bro! deads are very heavy.

Thanks again LSU! The deads feel great.

Hey Cougs.

always bro, always.

Thanks for stopping by.

lol.

HST 10 Rep Day 5:-Squats 215x10x2 -Deadlifts 295x10x2 -Incline BB ...

nice workout bro! looks hard as hell!

lol.

HST 10 Rep Day 6:-Squats 225x10x2 -Deadlifts 305x10 305x10 (6+4) ...

I hear ya about the music.

HST 5 Rep Day 1:-Squats 215x5x3 -Deadlifts 315x5x3 -Incline BB 16...

How come you used more weight for squats, military, curls, and skull c...

Question: I'm looking for some input on what to do next.

I ramp them up each workout.

JDM thats how HST works.

(cough)WS4BB'ers(cough) anyways, nice workout.

Ok.

That's kind of what I was leaning towards.

Thanks JDM! I'm liking HST a lot.

sweet.

HST 5 Rep Day 2:-Squat 225x5x3 -Deadlifts 325x5x3 -Incline BB 170...

HST 5 Rep Day 3:-Squats 235x5x3 -Deadlifts 335x5x3 -Incline BB 17...

nice work.

Thanks LSU.

i typically dont like to train deads heavy more than once a week.

I may go squats on mon/fri and then deads on wed.

HST 5 Rep Day 4:-Squats 245x5x3 -Deadlifts SKIPPED -Incline BB 18...

bam! http://forum.

Thanks for the link LSU.

It's been a crazy last 5 days or so.

westsiiiiiiiiiiideee!

Finally!!! I liked HST but the workouts were getting WAY too long and...

Deload Day 1:-Squats 255x5 -Incline DB 80x6 PR?? -Widegrip Pullups...

Here are some current pics.

lookin good bro! seems like our size is pretty similar i think.

Thanks LSU! I hope WSB works well for me.

Deload Day 2:-Squats 275x4 -Incline DB 75x7 -BB Rows 155x8 -Side...

nice little deload session there.

Yeah, it's no good.

http://www.

Yo.

Thanks again for the link.

Hey.

Weekend Update: Diet was pretty bad.

Huskies > Cougs

dont worry bro, we will avenge your loss in two weeks.

Maybe at basketball Wait.

You wish.

Thanks LSU! I saw that you guys did pretty well this weekend.

I was really surprised at the amount of fans yall had there.

i'll be there in person in two weeks.

ya it was good.

Yeah, we looked great early.

You guys talk a shitload about football, lol.

Jason Hill is a boss but he got shut down haaard.

Hill didn't get a chance to do much at all.

I wasn't into college football until I went to Washington State.

Here's a basic outline of what I'm thinking of doing.

I just wanted to say I have no idea what lying extensions are.

Lying Triceps Extensions (skullcrushers)? Only thing I could think of,...

lol you called? anyways, first of all, lying extensions are the sam...

Yea it must suck living in the middle of an irrelevant desert (aka Pul...

lol.

Man our Westside programs look really similar.

That's kind of what I was thinking.

lol.

Did you get yours from kethnaab's WS4BB thread? That's where I copied...

no prob bro, cant sleep anyways.

It looks like a pretty sweet program.

Quick Question for you WSUCougs.

5x5 and HST go well together.

Westside: ME Upper -Flat Bench Press Warmup 245x3 PR! -Widegr...

Nice first day especially bench! I dunno how to help you out with str...

looks good bro.

I've heard that if one side is weaker it may be a good idea to start w...

Thanks Vault! Bench felt really good, almost too good.

Westside: RE Lower -ATG Squats Warmup 225x8x3 -SLDL Warmup 2...

party it up bro.

AHH!! I hate when the spotter touches the bar, EVEN THOUGH u tell them...

Thats some mean SLDL weight boyyyyy

I did

So you're saying SLDLs give your lower back a heck of a workout? Perha...

sweeeeeet.

I definitely feel SLDL's in my hamstrings, but I also get a nice littl...

I should probably update this Last week was pretty crazy.

Westside-ME Upper -Bench Warmup 215x3 230x3 205x3 -Hammergr...

wow nice workout! great job on the inclines and on the hammer chins...

Thanks LSU! But it looks like you may have me on deads

Westside-RE Lower -ATG Squats Warmups 225x8x3 -SLDL Warmups ...

Hey man glad to see you're back.

I did some SLDLs a few days ago, got one hell of a lower back pump lol...

nice one bro.

Thanks guys! No straps on anything.

Nice workout.

Yeah it is pretty nice.

Westside-RE Upper -Incline BB 155x8 165x8 165x8 -WG Pullups ...

Westside-ME Lower -ME Deads Warmups 345x3 385x3 PR!! 315x3 ...

Westside-ME Upper -ME Bench Warmups 215x3 235x3 (Should be a PR...

Wow man thats a terrible spot - my friend did the same thing while mil...

sucks bro.

That sucks for your friend.

Thanks LSU.

ive got the same exact problem bro.

Westside-RE Lower -Squats Warmups 225x8x3 -SLDL Warmups 225x...

sweet.

Thanks LSU.

Heh.

Hey you never know.

Weekend wasn't so great.

Westside-RE Upper -Incline BB Warmups 155x8 175x7 175x7 -W...

bold is the way to go.

Thanks LSU! ME Lower tomorrow.

Nice journal.

Thanks lewdog! I may need some luck tomorrow

good luck!

Damn thats so close to 405, good luck!!

Yep, 405 is very close

Westside-ME Lower -ME Deads Warmups 345x3 390x3 315x5 -Front...

very solid workout.

Thanks LSU.

Westside-ME Upper -ME Bench Warmups 215x3 240x2 205x3 -Hamm...

nice session there.

Crazy Hopefully I won't have trouble with 240 next week.

Westside-RE Lower -ATG Squats Warmups 225x8x3 -SLDL Warmups ...

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