Al's three day's of legs and no more. - Page 3

BMF_Dallas · 05-15-2007, 11:29 PM

wussup al. good journal. you will see some great improvements in your lifts with Bill Starr's 5x5 program. I have always loved cycling through that. I used to hate squats...but after doing that program I ended up loving them. good luck bro.

Al Swearengen · 05-16-2007, 08:02 PM

Quote:

Originally Posted by BMF_Dallas

wussup al. good journal. you will see some great improvements in your lifts with Bill Starr's 5x5 program. I have always loved cycling through that. I used to hate squats...but after doing that program I ended up loving them. good luck bro.

Hey thx BMF and I believe so as well. I ran this earlier this year and had some nice gains but then my knees had some trouble, got them fixed up and soon after my shoulder went. Hopefully I can get the two of them in good health at the same time.

Day Two

Squat

5 x 102
5 x 127
5 x 153
5 x 153

Military Press

5 x 38
5 x 45
5 x 53
5 x 60

Dead's

5 x 125
5 x 149
5 x 174
5 x 199

Shrugs

4x5 @ 199

Face Pulls

3x10 @ 100

Cable Crunches

3x10 @ 110

Had an excellent workout today and my strength felt very good indeed.

Al Swearengen · 05-18-2007, 07:08 PM

Day Three

Squat

5 x 102
5 x 127
5 x 153
5 x 178
3 x 209
8 x 153

Bench

5 x 82
5 x 103
5 x 124
5 x 144
3 x 169
8 x 124

Cable Rows

5 x 81
5 x 101
5 x 122
5 x 142
3 x 166
8 x 122

CGBP

4x5 @ 135

Tri Press downs

3x10 @ 65

Tri Extentions

3x10 @ 65

**DJSTARER** · 05-18-2007, 07:21 PM

where are all these wierd #s coming from? do u lift in an all KG gym?

Al Swearengen · 05-19-2007, 06:20 PM

Quote:

Originally Posted by DJSTARER

where are all these wierd #s coming from? do u lift in an all KG gym?

No, it's just what Madcow's spread sheet spits out for the 5x5 I'm running. I usually round the number's when working out. I do have 2.5, 1.25, 1, 3/4, 1/2, and 1/4 lb plates for micro loading.

At the bottom of this page is an excel spread sheet that is real nice for this routine which I use.

Bill Starr 5x5 - Madcow Intermediate or Linear Version

Al Swearengen · 05-21-2007, 11:12 PM

Day One

Squat

5 x 105
5 x 131
5 x 157
5 x 183
5 x 209

Bench

5 x 85
5 x 105
5 x 127
5 x 148
5 x 169

Cable Rows

5 x 83
5 x 104
5 x 125
5 x 146
5 x 166

Chins

3x7

Incline DB Curls

3x7 @ 35

DB Preacher Curls

3x7 @ 35

Starting to feel the weakness in my back on squats, but my legs moved them fine. Hoping the upper body work will help strengthen my back and help with squats.

acbrits08 · 05-22-2007, 12:06 AM

Good looking workout Al, nice to sea that you can finally start to do a little bit of upperbody

**DJSTARER** · 05-22-2007, 09:57 PM

ok. u have microplates. that explains it.

Al Swearengen · 05-23-2007, 07:17 PM

Quote:

Originally Posted by acbrits08

Good looking workout Al, nice to sea that you can finally start to do a little bit of upperbody

Thx dude much appreciated.

yeah DJ I have some micro's, iron woody's is what I use but I still round when I can except my top set I keep by the book.

Day Two

Squat

5 x 107
5 x 132
5 x 158
5 x 158

Military Press

5 x 40
5 x 50
5 x 58
5 x 65 >5

Dead's

5 x 140
5 x 165
5 x 185
5 x 205 >6

Shrugs

4x5 @ 205

Face Pulls

3x10 @ 100

Cable Crunches

3x10 @ 110

Good day lifting, shoulder feels pretty good.

Curl Master · 05-24-2007, 12:33 PM

Quote:

Originally Posted by Al Swearengen

Thx dude much appreciated.

yeah DJ I have some micro's, iron woody's is what I use but I still round when I can except my top set I keep by the book.

Day Two

Squat

5 x 107
5 x 132
5 x 158
5 x 158

Military Press

5 x 40
5 x 50
5 x 58
5 x 65 >5

Dead's

5 x 140
5 x 165
5 x 185
5 x 205 >6

Shrugs

4x5 @ 205

Face Pulls

3x10 @ 100

Cable Crunches

3x10 @ 110

Good day lifting, shoulder feels pretty good.

Another good workout AL glad to hear your shoulder is feeling pretty good.

BMF_Dallas · 05-24-2007, 03:32 PM

keep it up. good to sea this journal is alive and well. need a fork pic though

Al Swearengen · 05-25-2007, 07:39 PM

Thx BMF, fork pic uploaded.

Day Three

Squat

5 x 105
5 x 130
5 x 160
5 x 180
5 x 215 >5
8 x 160

Bench

5 x 85
5 x 105
5 x 135
5 x 155
5 x 175 >6
8 x 135

Cable Rows

5 x 85
5 x 105
5 x 125
5 x 145
5 x 170 >5
8 x 125

CGBP

4x5 @ 135

Tri Press downs

3x10 @ 65

Tri Extentions

3x10 @ 85

Was a great lift today, everything felt strong!

BMF_Dallas · 05-28-2007, 02:57 AM

looks like you had a great day bro. good numbers.

Al Swearengen · 05-29-2007, 01:46 PM

Thanks BMF

Yesterday's workout.

Day one

Squat

5 x 105
5 x 130
5 x 160
5 x 180
5 x 215

Bench

5 x 85
5 x 105
5 x 135
5 x 155
5 x 175

Cable Rows

5 x 85
5 x 105
5 x 125
5 x 145
5 x 170

Chins

3x7

Incline DB Curls

3x7 @ 35

Incline Hammer Curls

3x7 @ 35

Worked out early for me yesterday, 10:00 am but it went well none the less.

Al Swearengen · 05-30-2007, 10:25 PM

Day Two

Squat

5 x 112
5 x 137
5 x 163
5 x 163

Military Press

5 x 40
5 x 55
5 x 65
5 x 75 >10

Dead's

5 x 140
5 x 165
5 x 185
5 x 210 >5

Shrugs

4x5 @ 210

Face Pulls

3x10 @ 100

Cable Crunches

3x10 @ 110

Decent lift for not feeling good, have a cold coming on so we'll see how Friday looks.

Al Swearengen · 06-01-2007, 07:31 PM

Day Three

Squat

5 x 105
5 x 130
5 x 160
5 x 180
5 x 220 >5
8 x 160

Bench

5 x 85
5 x 105
5 x 135
5 x 155
5 x 180 >5
8 x 135

Cable Rows

5 x 85
5 x 105
5 x 125
5 x 145
5 x 175 >5
8 x 125

CGBP

4x5 @ 135

Tri Press downs

3x10 @ 70 >5

Tri Extentions

3x10 @ 100 >15

Moved up on tri work because my shoulder seems to be holding up decent.

05-15-2007, 11:29 PM	#61
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	Re: Al's three day's of legs and no more. wussup al. good journal. you will see some great improvements in your lifts with Bill Starr's 5x5 program. I have always loved cycling through that. I used to hate squats...but after doing that program I ended up loving them. good luck bro.

05-18-2007, 07:08 PM	#63
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 485 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day Three Squat 5 x 102 5 x 127 5 x 153 5 x 178 3 x 209 8 x 153 Bench 5 x 82 5 x 103 5 x 124 5 x 144 3 x 169 8 x 124 Cable Rows 5 x 81 5 x 101 5 x 122 5 x 142 3 x 166 8 x 122 CGBP 4x5 @ 135 Tri Press downs 3x10 @ 65 Tri Extentions 3x10 @ 65 __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

05-18-2007, 07:21 PM	#64
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	Re: Al's three day's of legs and no more. where are all these wierd #s coming from? do u lift in an all KG gym? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

05-21-2007, 11:12 PM	#66
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 485 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day One Squat 5 x 105 5 x 131 5 x 157 5 x 183 5 x 209 Bench 5 x 85 5 x 105 5 x 127 5 x 148 5 x 169 Cable Rows 5 x 83 5 x 104 5 x 125 5 x 146 5 x 166 Chins 3x7 Incline DB Curls 3x7 @ 35 DB Preacher Curls 3x7 @ 35 Starting to feel the weakness in my back on squats, but my legs moved them fine. Hoping the upper body work will help strengthen my back and help with squats. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

05-22-2007, 12:06 AM	#67
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 413 Recipes: 0 Rep Power: 72	Re: Al's three day's of legs and no more. Good looking workout Al, nice to sea that you can finally start to do a little bit of upperbody __________________ Division III Football - We do it for the scars and the stories, not the fame...

05-22-2007, 09:57 PM	#68
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	Re: Al's three day's of legs and no more. ok. u have microplates. that explains it. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

05-24-2007, 03:32 PM	#71
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	Re: Al's three day's of legs and no more. keep it up. good to sea this journal is alive and well. need a fork pic though

05-25-2007, 07:39 PM	#72
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 485 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Thx BMF, fork pic uploaded. Day Three Squat 5 x 105 5 x 130 5 x 160 5 x 180 5 x 215 >5 8 x 160 Bench 5 x 85 5 x 105 5 x 135 5 x 155 5 x 175 >6 8 x 135 Cable Rows 5 x 85 5 x 105 5 x 125 5 x 145 5 x 170 >5 8 x 125 CGBP 4x5 @ 135 Tri Press downs 3x10 @ 65 Tri Extentions 3x10 @ 85 Was a great lift today, everything felt strong! __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

05-28-2007, 02:57 AM	#73
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	Re: Al's three day's of legs and no more. looks like you had a great day bro. good numbers.

05-29-2007, 01:46 PM	#74
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 485 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Thanks BMF Yesterday's workout. Day one Squat 5 x 105 5 x 130 5 x 160 5 x 180 5 x 215 Bench 5 x 85 5 x 105 5 x 135 5 x 155 5 x 175 Cable Rows 5 x 85 5 x 105 5 x 125 5 x 145 5 x 170 Chins 3x7 Incline DB Curls 3x7 @ 35 Incline Hammer Curls 3x7 @ 35 Worked out early for me yesterday, 10:00 am but it went well none the less. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

05-30-2007, 10:25 PM	#75
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 485 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day Two Squat 5 x 112 5 x 137 5 x 163 5 x 163 Military Press 5 x 40 5 x 55 5 x 65 5 x 75 >10 Dead's 5 x 140 5 x 165 5 x 185 5 x 210 >5 Shrugs 4x5 @ 210 Face Pulls 3x10 @ 100 Cable Crunches 3x10 @ 110 Decent lift for not feeling good, have a cold coming on so we'll see how Friday looks. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!