BMF's 5x5 Program - Page 2

BMF_Dallas · 11-13-2006, 04:07 PM

Squats

5 x 115
5 x 150
5 x 185
5 x 230
5 x 270

Bench

5 x 105
5 x 145
5 x 185
5 x 225
5 x 260

Pendlay Rows

5 x 75
5 x 100
5 x 125
5 x 155
5 x 185

2 sets x 8 SLDL @225
4 sets x 25 decline situps

RaSP · 11-13-2006, 10:52 PM

Nice workout bro.
*R*

BMF_Dallas · 11-15-2006, 03:02 PM

Stay tuned for this Friday...I feel some PRs coming my way.

Current Weight: 236.6

Squats

5 x 135
5 x 185
5 x 205
5 x 225

Standing BB Military Press

5 x 105
5 x 125
5 x 155
5 x 185

Deadlift

5 x 150
5 x 185
5 x 225
5 x 275

**NewSpawn** · 11-15-2006, 10:48 PM

yeah good workout.....will look for the pr's...nice to see ur work payin off.

BMF_Dallas · 11-17-2006, 08:54 PM

Awesome day in the gym today. Set some PRs. I will be on vacation next week visiting family with limited access to the net...I will try and post my workouts if I can.

Current Weight = 234.4

Squats:

5 x 105
5 x 155
5 x 185
5 x 255
5 x 305 PR
8 x 185

Bench:

5 x 105
5 x 155
5 x 185
5 x 225
3 x 270 PR
8 x 185

Pendlay Row:

5 x 65
5 x 95
5 x 125
5 x 155
5 x 205 PR
8 x 155

DB Curls 5 x 45, 5 x 50, 5 x 55
Tricep Pushdowns 3 sets 5 x 205
BW Pullups 4 reps, 4 reps, 3 reps

**powerman2000** · 11-17-2006, 09:15 PM

Great workout BMF :clapping:

**NewSpawn** · 11-17-2006, 09:16 PM

good job BMF.

**davtown** · 11-17-2006, 09:20 PM

Broke the 300 barrier on squats, nice!

kethnaab · 11-17-2006, 09:27 PM

solid session BMF

BMF_Dallas · 11-17-2006, 09:43 PM

Thanks everyone. It was a great workout today. I felt really pumped by the time I was walking back to the showers.

I have to admit...i loved seeing that bar bend on the squats...can't wait until it's 3 45s on each side...that will look nice.

RaSP · 11-22-2006, 12:48 AM

Congrats on the PBs. I agree... It's awesome to see the bar bend like that!

*R*

BMF_Dallas · 11-27-2006, 05:03 PM

I was out of town last week without access to the net...so here are my workouts from last week:

Squats

5 x 110
5 x 150
5 x 195
5 x 235
5 x 275

Bench

5 x 105
5 x 145
5 x 185
5 x 225
5 x 265

Pendlay Rows

5 x 75
5 x 105
5 x 130
5 x 155
1 x 185

3 sets x 5 @ 225 SLDL
4 sets x 25 decline situps

BMF_Dallas · 11-27-2006, 05:04 PM

Squats

5 x 110
5 x 150
5 x 195
5 x 195

Standing Military BB Press

5 x 105
5 x 130
5 x 160
5 x 185

Deadlift

5 x 225
5 x 275
5 x 305
5 x 325 PR
3 sets x 25 decline situps

BMF_Dallas · 11-27-2006, 05:05 PM

Squats

5 x 135
5 x 155
5 x 205
5 x 245
3 x 310 PR
8 x 205

Bench

5 x 110
5 x 145
5 x 185
5 x 225
3 x 275 PR8 x 185

Pendlay Rows

5 x 75
5 x 105
5 x 130
5 x 160
3 x 210 PR
8 x 130

3 sets x 5 reps DB Curl (45, 50, 55)
3 sets x 5 reps Tricep Pushdowns (205)
3 sets of BW Pullups (4, 4, 4)

**DarkFalcon** · 11-27-2006, 08:14 PM

Nice seeing all those PR's bro! :clapping: I was wondering where your updates were.

BMF_Dallas · 11-28-2006, 04:08 PM

Squats

5 x 115
5 x 155
5 x 195
5 x 240
5 x 285

Bench

5 x 110
5 x 150
5 x 195
5 x 230
5 x 270

Pendlay Rows

5 x 75
5 x 105
5 x 135
5 x 160
5 x 190

3 sets x 5 reps @ 225 SLDL
3 sets x 25 reps Decline Situps

11-13-2006, 04:07 PM	#31
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 97 Recipes: 0 Rep Power: 22	Week 3 Day 1 Squats 5 x 115 5 x 150 5 x 185 5 x 230 5 x 270 Bench 5 x 105 5 x 145 5 x 185 5 x 225 5 x 260 Pendlay Rows 5 x 75 5 x 100 5 x 125 5 x 155 5 x 185 2 sets x 8 SLDL @225 4 sets x 25 decline situps

11-13-2006, 10:52 PM	#32
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 920 Recipes: 0 Rep Power: 30	Nice workout bro. R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.

11-15-2006, 03:02 PM	#33
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 97 Recipes: 0 Rep Power: 22	Week 3 Day 2 Stay tuned for this Friday...I feel some PRs coming my way. Current Weight: 236.6 Squats 5 x 135 5 x 185 5 x 205 5 x 225 Standing BB Military Press 5 x 105 5 x 125 5 x 155 5 x 185 Deadlift 5 x 150 5 x 185 5 x 225 5 x 275

11-17-2006, 08:54 PM	#35
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 97 Recipes: 0 Rep Power: 22	Week 3 Day 3 Awesome day in the gym today. Set some PRs. I will be on vacation next week visiting family with limited access to the net...I will try and post my workouts if I can. Current Weight = 234.4 Squats: 5 x 105 5 x 155 5 x 185 5 x 255 5 x 305 PR 8 x 185 Bench: 5 x 105 5 x 155 5 x 185 5 x 225 3 x 270 PR 8 x 185 Pendlay Row: 5 x 65 5 x 95 5 x 125 5 x 155 5 x 205 PR 8 x 155 DB Curls 5 x 45, 5 x 50, 5 x 55 Tricep Pushdowns 3 sets 5 x 205 BW Pullups 4 reps, 4 reps, 3 reps

11-17-2006, 09:15 PM	#36
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	Great workout BMF :clapping: __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

11-15-2006, 10:48 PM	#34
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	yeah good workout.....will look for the pr's...nice to see ur work payin off.

11-17-2006, 09:16 PM	#37
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	good job BMF.

11-17-2006, 09:20 PM	#38
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Broke the 300 barrier on squats, nice! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

11-17-2006, 09:27 PM	#39
kethnaab Amateur Join Date: Oct 2006 Posts: 81 Recipes: 0 Rep Power: 5	solid session BMF

11-17-2006, 09:43 PM	#40
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 97 Recipes: 0 Rep Power: 22	Thanks everyone. It was a great workout today. I felt really pumped by the time I was walking back to the showers. I have to admit...i loved seeing that bar bend on the squats...can't wait until it's 3 45s on each side...that will look nice.

11-22-2006, 12:48 AM	#41
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 920 Recipes: 0 Rep Power: 30	Congrats on the PBs. I agree... It's awesome to see the bar bend like that! R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.

11-27-2006, 05:03 PM	#42
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 97 Recipes: 0 Rep Power: 22	Monday November 20th Week 4 Day 1 I was out of town last week without access to the net...so here are my workouts from last week: Squats 5 x 110 5 x 150 5 x 195 5 x 235 5 x 275 Bench 5 x 105 5 x 145 5 x 185 5 x 225 5 x 265 Pendlay Rows 5 x 75 5 x 105 5 x 130 5 x 155 1 x 185 3 sets x 5 @ 225 SLDL 4 sets x 25 decline situps

11-27-2006, 05:04 PM	#43
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 97 Recipes: 0 Rep Power: 22	Wednesday November 22 Week 4 Day 2 Squats 5 x 110 5 x 150 5 x 195 5 x 195 Standing Military BB Press 5 x 105 5 x 130 5 x 160 5 x 185 Deadlift 5 x 225 5 x 275 5 x 305 5 x 325 PR 3 sets x 25 decline situps

11-27-2006, 05:05 PM	#44
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 97 Recipes: 0 Rep Power: 22	Friday November 24 Week 4 Day 1 Squats 5 x 135 5 x 155 5 x 205 5 x 245 3 x 310 PR 8 x 205 Bench 5 x 110 5 x 145 5 x 185 5 x 225 3 x 275 PR8 x 185 Pendlay Rows 5 x 75 5 x 105 5 x 130 5 x 160 3 x 210 PR 8 x 130 3 sets x 5 reps DB Curl (45, 50, 55) 3 sets x 5 reps Tricep Pushdowns (205) 3 sets of BW Pullups (4, 4, 4)

11-27-2006, 08:14 PM	#45
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Nice seeing all those PR's bro! :clapping: I was wondering where your updates were.

11-28-2006, 04:08 PM	#46
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 97 Recipes: 0 Rep Power: 22	Week 5 Day 1 Squats 5 x 115 5 x 155 5 x 195 5 x 240 5 x 285 Bench 5 x 110 5 x 150 5 x 195 5 x 230 5 x 270 Pendlay Rows 5 x 75 5 x 105 5 x 135 5 x 160 5 x 190 3 sets x 5 reps @ 225 SLDL 3 sets x 25 reps Decline Situps

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