mkdirfoo's Training Log

[mkdirfoo]

***Template for 5x5 Workout Routine***
Phase x
Week x

Squat
1 - weight - reps
2
3
4
5

Bench
1 - weight - reps
2
3
4
5

Deadlift
1 - weight - reps
2
3
4
5

Overhead Press
1 - weight - reps
2
3
4
5

[mkdirfoo]

Phase 1 of 3
Week 1 of 12
Day 1 of 3

Squat
1 - 135 x 5
2 - 185 x 5
3 - 225 x 5
4 - 225 x 5
5 - 225 x 5

Bench
1 - 135 x 5
2 - 185 x 5
3 - 205 x 5
4 - 205 x 4
5 - 205 x 4

Deadlift
1 - 135 x 5
2 - 185 x 5
3 - 225 x 5
4 - 225 x 5
5 - 225 x 5

Overhead Press
1 - 45 x 5
2 - 65 x 5
3 - 95 x 5
4 - 95 x 5
5 - 95 x 5

Next workout:
Squat - 235
Bench - 205
Deadlift - 235
Press - 105

[Sid]

Sq, bench, dead and press in one workout.. what program are you doing?

[mkdirfoo]

A modified version of this...

http://stronglifts.com/forum/reg-park-s-routine-for-size-strength-t10966.html

and this...

http://www.tmuscle.com/article/bodybuilding/reg_parks_5x5_program

[mkdirfoo]

Phase 1 of 3
Week 1 of 12
Day 2 of 3

Squat
1 - 135 x 5
2 - 185 x 5
3 - 235 x 5
4 - 235 x 5
5 - 235 x 5

Bench
1 - 135 x 5
2 - 185 x 5
3 - 205 x 5
4 - 205 x 5
5 - 205 x 5

Deadlift
1 - 135 x 5
2 - 185 x 5
3 - 235 x 5
4 - 235 x 5
5 - 235 x 5

Overhead Press
1 - 65 x 5
2 - 85 x 5
3 - 105 x 5
4 - 105 x 5
5 - 105 x 5

Next workout:
Squat - 245
Bench - 215
Deadlift - 245
Press - 115

[mkdirfoo]

Golf - 3.5 hrs

[mkdirfoo]

Weight: 253 lbs

[mkdirfoo]

Phase 1 of 3
Week 1 of 12
Day 3 of 3

Squat
1 - 135 x 5
2 - 205 x 5
3 - 245 x 5
4 - 245 x 5
5 - 245 x 5

Bench
1 - 135 x 5
2 - 185 x 5
3 - 215 x 5
4 - 215 x 3
5 - had to quit due to left shoulder pain

Deadlift
1 - 135 x 5
2 - 205 x 5
3 - 245 x 5
4 - 245 x 5
5 - 245 x 5

Overhead Press
1 - did not do because of shoulder pain
2 -
3 -
4 -
5 -

Next workout:
Squat - 255
Bench - 215
Deadlift - 255
Press - 115

[mkdirfoo]

- Going to do incline presses on the 2nd workout of each week in place of flat bench.
- Possible solution to anterior deltoid pain while benching...I'm going to bring my hands in to shoulder width apart and see if that helps.

[mkdirfoo]

Basketball - 1.5 hrs

[mkdirfoo]

Phase 1 of 3
Week 2 of 12
Day 1 of 3

Squat - 135 x 5, 205 x 5, 255 x 4, 255 x 4, 255 x 4
Bench - 135 x 5, 185 x 5, 205 x 3, -, -
Deadlift - 135 x 5, 205 x 5, 255 x 5, 255 x 4, 255 x 4
OHPress - 65 x 5, 95 x 5, 115 x 5, 115 x 5, 115 x 5

Notes: Left shoulder still hurting but not as bad as before. Closer in grip is much better.

Next workout:
Squat - 255
Bench - 205
Deadlift - 255
OHPress - 125

[mkdirfoo]

2009 Goals

1 RM for the following:

Squat - 315
Bench - 245
Deadlift - 315
OHPress - 185

[mkdirfoo]

Golf - 2 hrs

[mkdirfoo]

Phase 1 of 3
Week 2 of 12
Day 2 of 3

Squat - 135 x 5, 205 x 5, 255 x 5, 255 x 5, 255 x 5
Bench - 135 x 5, 185 x 5, 205 x 5, 205 x 5, 205 x 5
Deadlift - 135 x 5, 205 x 5, 255 x 5, 255 x 5, 255 x 5
OHPress - 95 x 5, 105 x 5, 125 x 5, 125 x 5, 125 x 5

Notes: Left shoulder feels better but a little weaker than the right.

Next workout:
Squat - 265
Bench - 215
Deadlift - 265
OHPress - 135

[mkdirfoo]

Sunday
Yard work - 3 hrs