TKL and SRL's 5x5 Journal

TKL · 01-04-2006, 07:53 PM

Monday, January 2nd, 2006

Olympic Squats

TKL

135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

SRL

95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Bench press

TKL

135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

SRL

65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

Pendlay Rows

TKL

115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

SRL

65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

TKL · 01-05-2006, 07:04 AM

Weight check:

TKL: 143lbs - age 18
SRL: 124lbs - age 14

TKL · 01-05-2006, 09:19 PM

Light Olympic Squats

TKL

115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

SRL

95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Deadlifts

TKL

185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

SRL

95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Pullups

TKL

bw x 5
bw x 5
bw x 4
bw x 3
bw x 3

SRL

gongshow x 5
gongshow x 5
gongshow x 5
gongshow x 5
gongshow x 5

Overhead BB Press

TKL

85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

SRL

40 x 5
40 x 5
40 x 5
40 x 5
40 x 5

Richo · 01-07-2006, 12:20 PM

hey man, keep them lifts going, ur doing well. btw, wat r ur goals?

TKL · 01-08-2006, 12:42 AM

Benchpress

95 x 5
115 x 5
125 x 5
135 x 5
145 x 5 +10lbs

Squats

95 x 5
115 x 5
125 x 5
135 x 5
155 x 5 +10lbs

Pendlay Rows

95 x 5
105 x 5
115 x 5
120 x 5
120 x 5 +5lbs

TKL · 01-10-2006, 06:42 PM

SRL has his own workout journal now, so I'l just post my own.

Monday January 9th, 2006

Olympic Squats

155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Benchpress

95 x 5
115 x 5
125 x 5
135 x 5
150 x 5 +10lbs

Pendlay Rows

95 x 5
115 x 5
125 x 5
135 x 5
145 x 5

TKL · 01-13-2006, 02:48 AM

Wednesday, January, 12, 2006

Pullups

bw x 5
bw x 5
bw x 5
bw x 4 +1 rep
bw x 4 +1 rep

Light Squats

135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Deadlifts

205 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Powercleans

90 x 1
95 x 1
115 x 1
135 x 1
155 x 1

exhausting.

TKL · 01-13-2006, 03:12 AM

progress pics!

TKL · 01-14-2006, 08:47 PM

Friday, January 13th, 2006

Olympic Squats

115 x 5
125 x 5
135 x 5
155 x 5
160 x 5 +5lbs

Benchpress

145 x 5
145 x 5
145 x 4
145 x 3
135 x 5

Pendlay Rows

125 x 5
125 x 5
125 x 5
125 x 5
125 x 5 +10lbs

AYung · 01-14-2006, 08:55 PM

Nice job Thomas! So yeah, what are your goals now?

TKL · 01-16-2006, 06:19 AM

lets see:

- reach 160lbs.
- set new records for my 5x5 and 3x3
- thicken up my arms a bit, they look weird cause my forearms and biceps are 13" and 13.5" respectively.
- just overall mass, especially in the chest.
- main goal: consistency

Workout today:

assistance exercises, mainly to thicken up my arms, especially near the elbow, help with my lifts.

**bigDman** · 01-16-2006, 02:12 PM

good luck on the 5x5 program

its a good one

TKL · 01-17-2006, 04:32 AM

Monday, January, 16, 2006

Benchpress

115 x 5
125 x 5
135 x 5
145 x 5
135 x 5

Olympic Squats

160 x 5
160 x 5
160 x 5
160 x 5
160 x 5 +5lbs

DB Rows

70 x 5
85 x 5
80 x 5
65 x 5
65 x 5

AYung · 01-17-2006, 05:04 AM

Good luck with those goals. They are very reasonable.

And nice squats! Just wondering, which gym do you train at again?

TKL · 01-17-2006, 05:18 AM

millwoods rec center. monday/wed/fri and sunday for some arm/calf work.

AYung · 01-17-2006, 05:24 AM

How is the gym there? Clean? Big? A lot of bodybuilders go there?

TKL · 01-17-2006, 05:25 AM

a lot of clowns, maybe a couple serious guys. but I go mainly because the power rack is almost never in use. :fingersxd

AYung · 01-17-2006, 05:38 AM

Smart choice then! Whats the membership price?

TKL · 01-17-2006, 06:00 AM

40-50$ per month. but that would also include raquet ball, skating, swimming, hot tub, etc. swimming pool also has a diving board and stuff

TKL · 01-20-2006, 07:31 AM

Thursday, January 20, 2006

Deadlifts

205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

Light Olympic Squats

135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Pullups

bw x 5
bw x 5
bw x 5
bw x 5 +1 rep
bw x 5 +1 rep

Standing Military Press

85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

good workout, I didn't up the weights too much, didnt want to get burnt out. I focused more on quality. since in about 2 weeks, im moving to triples and that's where I wanna start bringing the lifts up. its mostly just hypertrophy right now.

TKL · 01-24-2006, 04:41 AM

Monday, January 23rd, 2006

Benchpress

145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

Olympic Squats

115 x 5
125 x 5
135 x 5
155 x 5
165 x 5 +5lbs

Pendlay Rows

115 x 5
135 x 5
135 x 5
135 x 5
135 x 5 +10lbs

01-04-2006, 07:53 PM	#1
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	TKL and SRL's 5x5 Journal Monday, January 2nd, 2006 Olympic Squats TKL 135 x 5 135 x 5 135 x 5 135 x 5 135 x 5 SRL 95 x 5 95 x 5 95 x 5 95 x 5 95 x 5 Bench press TKL 135 x 5 135 x 5 135 x 5 135 x 5 135 x 5 SRL 65 x 5 65 x 5 65 x 5 65 x 5 65 x 5 Pendlay Rows TKL 115 x 5 115 x 5 115 x 5 115 x 5 115 x 5 SRL 65 x 5 65 x 5 65 x 5 65 x 5 65 x 5

01-07-2006, 12:20 PM	#4
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	hey man, keep them lifts going, ur doing well. btw, wat r ur goals? __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-14-2006, 08:55 PM	#10
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,301 Recipes: 0 Rep Power: 42	Nice job Thomas! So yeah, what are your goals now? __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

01-17-2006, 05:04 AM	#14
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,301 Recipes: 0 Rep Power: 42	Good luck with those goals. They are very reasonable. And nice squats! Just wondering, which gym do you train at again? __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

01-17-2006, 05:24 AM	#16
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,301 Recipes: 0 Rep Power: 42	How is the gym there? Clean? Big? A lot of bodybuilders go there? __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

01-05-2006, 07:04 AM	#2
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	Weight check: TKL: 143lbs - age 18 SRL: 124lbs - age 14

01-05-2006, 09:19 PM	#3
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	Light Olympic Squats TKL 115 x 5 115 x 5 115 x 5 115 x 5 115 x 5 SRL 95 x 5 95 x 5 95 x 5 95 x 5 95 x 5 Deadlifts TKL 185 x 5 185 x 5 185 x 5 185 x 5 185 x 5 SRL 95 x 5 95 x 5 95 x 5 95 x 5 95 x 5 Pullups TKL bw x 5 bw x 5 bw x 4 bw x 3 bw x 3 SRL gongshow x 5 gongshow x 5 gongshow x 5 gongshow x 5 gongshow x 5 Overhead BB Press TKL 85 x 5 85 x 5 85 x 5 85 x 5 85 x 5 SRL 40 x 5 40 x 5 40 x 5 40 x 5 40 x 5

01-08-2006, 12:42 AM	#5
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	Benchpress 95 x 5 115 x 5 125 x 5 135 x 5 145 x 5 +10lbs Squats 95 x 5 115 x 5 125 x 5 135 x 5 155 x 5 +10lbs Pendlay Rows 95 x 5 105 x 5 115 x 5 120 x 5 120 x 5 +5lbs

01-10-2006, 06:42 PM	#6
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	SRL has his own workout journal now, so I'l just post my own. Monday January 9th, 2006 Olympic Squats 155 x 5 155 x 5 155 x 5 155 x 5 155 x 5 Benchpress 95 x 5 115 x 5 125 x 5 135 x 5 150 x 5 +10lbs Pendlay Rows 95 x 5 115 x 5 125 x 5 135 x 5 145 x 5

01-13-2006, 02:48 AM	#7
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	Wednesday, January, 12, 2006 Pullups bw x 5 bw x 5 bw x 5 bw x 4 +1 rep bw x 4 +1 rep Light Squats 135 x 5 135 x 5 135 x 5 135 x 5 135 x 5 Deadlifts 205 x 5 185 x 5 185 x 5 185 x 5 185 x 5 Powercleans 90 x 1 95 x 1 115 x 1 135 x 1 155 x 1 exhausting.

01-13-2006, 03:12 AM	#8
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	progress pics!

01-14-2006, 08:47 PM	#9
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	Friday, January 13th, 2006 Olympic Squats 115 x 5 125 x 5 135 x 5 155 x 5 160 x 5 +5lbs Benchpress 145 x 5 145 x 5 145 x 4 145 x 3 135 x 5 Pendlay Rows 125 x 5 125 x 5 125 x 5 125 x 5 125 x 5 +10lbs

01-16-2006, 06:19 AM	#11
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	lets see: - reach 160lbs. - set new records for my 5x5 and 3x3 - thicken up my arms a bit, they look weird cause my forearms and biceps are 13" and 13.5" respectively. - just overall mass, especially in the chest. - main goal: consistency Workout today: assistance exercises, mainly to thicken up my arms, especially near the elbow, help with my lifts.

01-17-2006, 04:32 AM	#13
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	Monday, January, 16, 2006 Benchpress 115 x 5 125 x 5 135 x 5 145 x 5 135 x 5 Olympic Squats 160 x 5 160 x 5 160 x 5 160 x 5 160 x 5 +5lbs DB Rows 70 x 5 85 x 5 80 x 5 65 x 5 65 x 5

01-17-2006, 05:18 AM	#15
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	millwoods rec center. monday/wed/fri and sunday for some arm/calf work.

01-17-2006, 05:25 AM	#17
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	a lot of clowns, maybe a couple serious guys. but I go mainly because the power rack is almost never in use. :fingersxd

01-17-2006, 05:38 AM	#18
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,301 Recipes: 0 Rep Power: 42	Smart choice then! Whats the membership price? __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

01-17-2006, 06:00 AM	#19
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	40-50$ per month. but that would also include raquet ball, skating, swimming, hot tub, etc. swimming pool also has a diving board and stuff

01-20-2006, 07:31 AM	#20
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	Thursday, January 20, 2006 Deadlifts 205 x 5 205 x 5 205 x 5 205 x 5 205 x 5 Light Olympic Squats 135 x 5 135 x 5 135 x 5 135 x 5 135 x 5 Pullups bw x 5 bw x 5 bw x 5 bw x 5 +1 rep bw x 5 +1 rep Standing Military Press 85 x 5 85 x 5 85 x 5 85 x 5 85 x 5 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ good workout, I didn't up the weights too much, didnt want to get burnt out. I focused more on quality. since in about 2 weeks, im moving to triples and that's where I wanna start bringing the lifts up. its mostly just hypertrophy right now.

01-24-2006, 04:41 AM	#21
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	Monday, January 23rd, 2006 Benchpress 145 x 5 145 x 5 145 x 5 145 x 5 145 x 5 Olympic Squats 115 x 5 125 x 5 135 x 5 155 x 5 165 x 5 +5lbs Pendlay Rows 115 x 5 135 x 5 135 x 5 135 x 5 135 x 5 +10lbs