Decided I would start SL 5x5

[Musty Pie]

Week 5

Monday:

Squats:

5x 65
5x 82.5
5x 97.5
5x 115
5x 130

Benchpress:

5x 47.5
5x 60
5x 72.5
5x 82.5
5x 95

BOR:

5x 45
5x 57.5
5x 67.5
5x 80
5x 90

This was a nice milestone for me. I am now past my groin tear weight on squats for a set of 5! I just need to keep trying to get as best sleep as I can.

 

[Musty Pie]

Wednesday "light Day"

Squats:

5x 65
5x 82.5
5x 97.5
5x 97.5

OHP:

5x 35
5x 42.5
5x 47.5
5x 55

Dead lifts:
5x 95
5x 112.5
5x 132.5
5x 150

15 mins of skipping on and off for trips swapping ropes between weighted and speedrope. This was good fun today as I did the skipping with a friend!

I do think i have pulled an intercostal though, ill be sure a bit later on no doubt.

 

[Musty Pie]

Ok so after a intercostal strain and a REALLY bad neck strain i had to stop training (at least lifting) since the last session.

However back at it today, Deloaded to Week 4, and just went into it again.

Squats:

5 x 65
5x 80
5x 95
5x 112.5
5x 127.5

Bench:

5x 47.5
5x 57.5
5x 70
5x 80
5x 92.5

Row:

5x 45
5x 57.5
5x 67.5
5x 80
5x 90

200m Row for speed, 400m run and 15 mins of skipping for a warm down.

 

[Musty Pie]

Wednesday:

Squats:
5x 65
5x 80
5x 95
5x 95

OHP:
5x 35
5x 42.5
5x 47.5
5x 55

Deadlifts:

5x 90
5x 110
5x 127.5
5x 145
3x 145 switch grip
1x 145 switch grip HOOOOOOOOOLD!

skipping for about 15 mins as a nice warm down ....

 

[Musty Pie]

Friday "Heavy Day".

Squats:
5x 65
5x 80
5x 95
5x 112.5
3x 130
8x 95

Bench:
5x 47.5
5x 57.5
5x 70
5x 80
3x 95
8x 70

BOR:
5x 45
5x 57.5
5x 67.5
5x 80
3x 90
8x 67.5

10 mins of skipping for a warm down.

Tired now. hope to get some good rest over the weekend to kick back off week 5

 

[dod]

good squats

 

[Musty Pie]

good squats

Thanks! bud

This weight range plagues me though! So i hope i can push past next week to be into PB land

 

[Musty Pie]

Monday:

Squat:

5x 65
5x 82.5
5x 97.5
5x 115
5x 130


Bench:

5x 47.5
5x 60
5x 72.5
5x 82.5
5x 95

BBROW:

5x 45
5x 57.5
5x 67.5
5x 80
5x 90

2 Min run (LOL - i hate running but wanted to keep the heart rate up) then 15 mins of skipping.

 

[Musty Pie]

Wednesday:

Squats:

5x 65
5x 82.5
5x 97.5
5x 97.5

OHP:

5x 35
5x 42.5
5x 47.5
5x 55

Deadlifts:

5x 95
5x 112.5
5x 132.5
5x 150


Heavy Friday (completed Thursday Morning 7am as im off work tomorrow!)

Squats:

5x 65
5x 82.5
5x 97.5
5x 115
3x 132.5
8x 97.5

Bench:

5x 47.5
5x 60
5x 72.5
5x 82.5
3x 95
8x 72.5

BOR:
5x 45
5x 57.5
5x 67.5
5x 80
3x 92.5
8x 67.5

No rest day and AM session with no breakfast, was no joke.

 

[Musty Pie]

Back to Monday!

Squat

5x 67.5
5x 82.5
5x 100
5x 115
5x 132.5

Bench

5x 47.5
5x 60
5x 72.5
5x 82.5
5x 95


BBROW (flex)

5x 47.5
5x 57.5
5x 70
5x 80
5x 92.5

Skipping for ten mins, and 5 body weight pull ups.

I suck at pull ups.

 

[bakes0310]

Beast mode activated. Keep lifting, getting strong bro!!

 

[Musty Pie]

Cheers bud! Although all my gains will stop now due to WFH and the work gym being shut until further notice.

Air and kettle bell squats at home and skipping is probably all i can manage now!

 

[Musty Pie]

Bye bye work gym! Hello garden workouts.

Monday:

Kettlebell squats:
5x20 reps @14KG Kettle.

Single arm shoulder press:
3x10 reps @14KG KEttle (per arm)

Kettlebell Lunges:
5x5 reps @14KG Kettle

Kettlebell circuit for ten mins (swings, core rotations etc. - Quite boring).



20 mins of skipping with speedrope which is hard in my back garden so might have to do this in the street at night.

 

[Musty Pie]

30 mins skipping today. Felt good. But no lifting is hard to deal with.

Resistance bands tomorrow and some more skipping and KB squats if I can a

 

[Musty Pie]

Ok im back in the gym!


Madcow 5x5 starts again Monday now i know my rough safe 1RM since not training since lockdown on any compound lifts:

Squat 115 KG x5
Bench 80 KG x5 (actually managed 5 sets of this at 5 reps)
Row 80 KG
Press 50 KG
Deadlift 120 KG

So I will use Friday this week to do some more movement and work across all lifts (lighter weight) for form, then I will be back on it again Monday.

Wish me luck!

 

[Musty Pie]

Post Lockdown madcow start:

Monday:

Squat:

5 x 57.5 KG
5 x 70 KG
5 X 85 KG
5 X 97.5 KG
5 x 112.5 KG

Bench:

5 x 40 KG
5 x 50 KG
5 x 60 KG
5 x 70 KG
5 x 80 KG

Row:

5 x 40 KG
5 x 50 KG
5 x 60 KG
5 x 70 KG
5 x 80 KG

All done, felt quite OK on these lifts ill finish the week at these weights and see if i want to up them next week.

 

[Musty Pie]

Wednesday - Light Day:

Squat:

5 x 57.5 KG
5 x 70 KG
5 x 85 KG
5 x 85 KG

OHPress

5 x 30 KG
5 x 35 KG
5 x 42.5 KG
5 x 47.5 KG

Deadlift:

5 x 82.5 KG
5 x 97.5 KG
5 x 115 KG
5 x 130 KG

 

[Musty Pie]

Friday - Heavy day:

Squat:

5 x 57.5 KG
5 x 70 KG
5 x 85 KG
5 x 97.5 KG
3 x 115 KG
8 x 85 KG

Bench:
5 x 40 KG
5 x 50 KG
5 x 60 KG
5 x 70 KG
3 x 82.5 KG
8 x 60 KG

Row:
5 x 40 KG
5 x50 KG
5 x 60 KG
5 x 70 KG
3 x 82.5 KG
8 x 60 KG

All done! Feeling good to be back at this now

Wore a HR monitor for the first time today too gauge a rough calorie burn, and estimated around 880~ Not sure if this is right or not?

 

[Musty Pie]

Monday:

Squat:

5 x 57.5 KG
5 x 72.5 KG
5 x 87.5 KG
5 x 100 KG
5 x 115 KG

Bench:

5 x 42.5 KG
5 x 52.5 KG
5 x 62.5 KG
5 x 72.5 KG
5 x 82.5 KG

BBROW:
5 x 42.5 KG
5 x 52.5 KG
5 x 62.5 KG
5 x 72.5 KG
5 x 82.5 KG

Hamstring curl machine 3 x 5
Quad extension machine 3 x 5
Bicep curls 3x5 with 30KG fixed barbell

 

[Musty Pie]

Wednesday Light day:

Squat:

5 x 57.5 KG
5 x 72.5 KG
5 x 87.5 KG
5 x 87.5 KG

OHPress

5 x 30 KG
5 x 35 KG
5 x 42.5 KG
5 x 47.5 KG

Deadlift:

5 x 82.5 KG
5 x 100 KG
5 x 115 KG
5 x 132.50 KG

Hamstring curl machine 3 x 5 @50KG
Quad extension machine 3 x 5 @ 60KG
Bicep curls 3x5 with 30KG fixed barbell
Legpress Machine:
5x 50KG
5x 100KG
5x 150 KG
3x 170 KG