FUKIN' DISCOURAGED with my struggle of GETTING STRONGER AND MORE MUSCULAR

[C3RB3RUS]

I don't know if i should ever even bother with gear. i've been hearing you loos all gains.
i don't necessarily believe that 100% but it fuking sucks! I've been eating a lot to try and put on muscle, but i think it's time to start cutting. i mean it's only been since last jan that i've been putting effort into routine, training styles and diet. i still suck at diet. i know how to bulk that's for damn sure. i can squat 225lb 10 times for 3 sets now. i was doing that on cycle. don't think i could put up 185lb more than 5 or four times. i was able to bench 185lb 3 sets and 10 reps. i think i can get that back. i lost a lot of my gains because i was doing some stupid azz shit right after my cycle-1 set/100 rep stuff. i'm worried about my genetic potential. i'm not going to give up. it's just fuking embarrassing when your not making progress, or getting bigger. i'm in the 2nd or third week trying to get my cycle strength back. it's probably just natural gain that steroids helped me get to. i've been reading a lot about gear, genetic potential, shrinking, and gym fools. ... it sucks because ther are some mother fukers i hate-not that this has anything to do with them. i just want more muscularity and strength that i don't have to constantly cycle to have. i'm about to hit month 2 off cycle. libido is back. in another month i'm jumping back on. i need to learn to cut.... anyways that's my bitching and complaining. any ways here is my current routine

Day 1: Upper Body Power Day
• Pendlay Rows: 3x3-5
• Weighted Pull-Ups: 2x6-10
• Rack Chins: 2x6-10
• Bench Press: 3x3-5
• Overhead Press: 3x6-10
• Cambered Bar Curls: 3x6-10
• Skull Crushers: 3x6-10

Day 2: Lower Body Power Day
• Squats: 3x3-5
• Hack Squats: 2x6-10
• Leg Extensions: 2x6-10
• Stiff Legged Deadlifts: 3x5-8
• Glute Bridges: 2x6-10
• Standing Calf Raises: 3x6-10
• Seated Calf Raises: 2x6-10
• Weighted Crunches: 2x6-10

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
• Pendlay Rows: 6x3 @ 65-70% of 3-5 max
• Rack Chins: 3x8-12
• Seated Cable Row: 3x8-12
• Dumbbell Shrugs (incline): 2x12-15
• Close Grip Pulldowns: 2x15-20
• Seated Dumbbell Presses: 3x8-12
• Uprights Rows: 2x12-15
• Side Lateral Raises: 3x12-20
• Woodchoppers: 3x8-12


Day 5: Lower Body Hypertrophy Day
• Squats: 6x3 @ 65-70% of 3-5 max
• Hack Squats: 3x8-12
• Leg Presses: 2x12-15
• Leg Extensions: 3x15-20
• Stiff Legged Deadlifts: 3x8-12
• Lying Leg Curls: 2x12-15
• Seated Leg Curls: 2x15-20
• Standing Calf Raises: 4x10-15
• Seated Calf Raises: 3x15-20

Day 6: Chest and Arms Hypertrophy Day
• Bench Press: 6x3 @ 65-70% of 3-5 max
• Incline Bench Press: 3x8-12
• Chest Press: 3x12-15
• Incline Cable Flyes: 2x15-20
• Preacher Curls: 3x8-12
• Dumbbell Concentration Curls: 2x12-15
• Spider Curls (incline): 2x15-20
• Seated Tricep Extensions: 3x8-12
• Rope Press Downs: 2x12-15
• Hydra Presses: 2x10-12

Day 7: Rest

[BIGTIMEPUSH]

I would have figured your lifts to be heavier... Your not a small guy by any means...

[C3RB3RUS]

ahaha i know, people always say that to me. maybe i'm just being a little-bytch. The same can be said about bigger guys who don't have a nice body, or that don't lift regularly, but can put up a lot. (i hate most of those fukers) i saw a guy in the gym yesterday way more muscularly mature than i and it didn't look like he was doing very well on the bench press. -On another note: i'm really looking forward to today's workout, like really looking forward to it. that is a really good sign IMO. I feel small everyday by the way

[OzBoi]

Pendlay Rows

Such an effective back exercise that I don't see done enough! May not be able to lift the weight you can on a bent row, but the quality of contraction is on a new level!

[OzBoi]

How old are you mate? And how much lifting experience do you have?

OZ

[Trevtrev]

What did you weigh at the end of your cycle and what do you weigh now?

What cycle did you do and for how long?

[BIGTIMEPUSH]

That is a good sign, and the fact that you always see yourself as small is normal IMO... We are all our toughest critics!! I am always too small and too fat!! lol

[C3RB3RUS]

im 30 and i've been lifting for about 6 years going on 7. 4 of those years were wasted because i had zero diet and routine knowledge. i was all about the beach muscles and steroids. what an idiot i was.

at the end of my cycle i was 196lb and now i'm 190lb. i can assume a good bit of that is fat as i was tying to eat alot! my diet was pretty fuked though. i started the cycle at 175lb.

i go up and down depending on what time of the year it is. i did superdrol with an m1t tail. and then an oral dianabol. i wish i would have had some test as a base.

awhile back when i first started messing with AAS i remember that i gained a point of contact for some gear, but i declined it because i didn't think i was ready. [i'm a retard]

when i comes to AAS i just don't know what to think anymore. Alot of people use them, but everyone hates them. diet is super fuking important, routine too.

[OzBoi]

im 30 and i've been lifting for about 6 years going on 7. 4 of those years were wasted because i had zero diet and routine knowledge. i was all about the beach muscles and steroids. what an idiot i was.

at the end of my cycle i was 196lb and now i'm 190lb. i can assume a good bit of that is fat as i was tying to eat alot! my diet was pretty fuked though. i started the cycle at 175lb.

i go up and down depending on what time of the year it is. i did superdrol with an m1t tail. and then an oral dianabol. i wish i would have had some test as a base.

awhile back when i first started messing with AAS i remember that i gained a point of contact for some gear, but i declined it because i didn't think i was ready. [i'm a retard]

when i comes to AAS i just don't know what to think anymore. Alot of people use them, but everyone hates them. diet is super fuking important, routine too.

Okay, well have you any idea what your current blood panel is like? If you are eating, training and sleeping almost perfectly and still not getting anywhere then there must be a variable that you're missing and that could be it.
I'm not trt specialist or anything but prior AAS abuse could have left you struggling with your own T production.
Go get your blood checked mate, don't admit to any AAS use, just mention low libido and other low test symptoms.

[C3RB3RUS]

I've never seen an Endocrinologist [is that the one?] i would happily tell the the doc that i'm going to juice, or that i need blood work because i'm on juice, or that i'm working out and eating plenty, but i just can't get a very manly physique. i would happily do all of this for blood work, but the problem i run into is that i'm in the United States Marine Corps and i'm not sure how the privacy works. i know that our laws are different. it's my fault i don't already know about all this stuff. this is getting me one step closer though. at least i'll know, what questions to ask, where and what to read about after this.

well, it's been a long road and I've made many many mistakes. And of course i'm human, so mistakes pop up even once ive learned a lesson. And of course i forget the things i learn and don't read all the time. I know it's all outcome based; huge mistakes are set backs and little ones are discipline problems. admittedly i haven't been closely monitoring my protein intake. it's only been since the beginning of this year that I've been interested in routine and diet. i'm fuking tired getting nowhere. progress, power, and aesthetics is what makes this fun.

first off i break my meals up by fat, carbs, and protein. I don't ever have all 3 in a meal, but i exclude milk and technically i do mix with other things in a limited fashion. comparably to some of the guys here, i'm a nasty fuk. i eat a pizza pocket every know and then too. shame on me. i need to start learning about cutting, actually. learning about cutting is all about proper diet. if i can cut i can eat for optimum hypertrophy.

currently i'm getting into the variety of healthy fats i can chow on. other things aren't necessarily monitored, like water intake. i try to keep my piss clear. In truth everything is not locked on.

here's the diet and supp break-down below. i'm currently following the routine above

every day I take a multi-vitamin 2Xday; a vitamin B6 liquid supp; fish oil; a multi-enzyme; and trans-resveratrol. every once in awhile, i'll throw in b-complex, some niacin, taurine, vitamin D & K, and ubiqunol.

in the morning, i do cardio through soccer, or running on a track.

for every meal i make sure that i eat at least twice as many carbs as protein. this is how every meal is, but for some i switch out the carbs for something fatty. i don't eat twice as much fat as protein.

I try and eat every 2.5-3 hours

here is a list of the types of foods and supps that comprise my diet almost daily, or once a week

granola cereal with raisins /whole grain cereal /wheat bread, jam, old fashioned peanut

butter /organic guacamole /lean chicken breast /oatmeal /raw tuna /casein /whey-no concentrate at all

raw tomato; snack {for the antioxidents and a chemical that stops the prostate from growing}

yogurt /eggs /shelled sunflower seeds /wheat bread /burger /steak /vitargo carb powder

/BCAA-all from plant product /butter /broccoli /asparagus /salmon steak /peas /lima-beans /

olive oil /steak sauce /cottage cheese

it all comes out to easily around 200g of protein and 280g of carbs plus all the little snacks i try to get in between meals. i'm not sure how much fat i'm eating. the biggest point of ignorance for me is diet, obviously

[Java Man]

Never, ever, ever tell a doctor that youre doing steroids, thinking about doing steroids, or any other drug that requires a prescription or is not FDA approved for human use. Doctor/patient confidentiality is a myth. Everything is written down and logged into a database. Insurance underwriters may not be as thorough as they couldbe and may not catch it but when it comes time to pay out on a policy you can bet your ass the adjusters will find it. The only reason they exist is to find reasons not to pay. Any omission or any other violation of the covenants and conditions is a reason not to pay. Life, medical, the USMC find out, you can see the chain of events. DD, no life insurance, no health insurance. Life over.

[ahrrr1]

Hi ...Your '' hate '' thing made me giggle. your struggling with the same issues as most folk. There will but some people that will tell you they held onto all their strength/ mucle post cycle ...if this was so, well i guess the gear wasnt making much differance to thier body? i mean they wouldnt lie would they? they wouldnt be still takin the crap lol...would they ? any how ...sounds like your looking for a bit of drection. you say you want more mucle and stength. I WILL be honest, your workout would kill any ideas id have of gaining strength. You look like quite a meaty guy ...if you aimed your efforts more in the strength direction im sure you would be supprized at how fast your poudages would sky rocket.you could apply that strength to what ever fancy program you want...and it will calm you down knowing your strong enough to rip sumones xxxxxxx head off!!!

[C3RB3RUS]

Never, ever, ever tell a doctor that youre doing steroids, thinking about doing steroids, or any other drug that requires a prescription or is not FDA approved for human use. Doctor/patient confidentiality is a myth. Everything is written down and logged into a database. Insurance underwriters may not be as thorough as they couldbe and may not catch it but when it comes time to pay out on a policy you can bet your ass the adjusters will find it. The only reason they exist is to find reasons not to pay. Any omission or any other violation of the covenants and conditions is a reason not to pay. Life, medical, the USMC find out, you can see the chain of events. DD, no life insurance, no health insurance. Life over.

lol, my job is auditing things and making adjustments if need be. Thanks for the sound advice; I see now. such a shame. i guess some guys have really cool doctors, like the saul goodmans' of doctors. everybody could use a saul goodman. -i guess i could find this stuff out on my own; i'm here for the information don't get me wrong, but i'm also here to learn about the community. And meet people, well sort of. I hate bro science; this place seems to be chalked full of intelligent people.

man i was watching a youtube, this guy: My First Cycle!!! STORY TIME! - YouTube, is fuking hilarious. seems to me that once you start affiliating and getting to know real bodybuilder types and start using gear, you start to realize just how far this pharmasutical shit goes; how out of control it can get because guys are getting their hands on all kinds of ridiculous shit. i'm over my drug phase, but real pharmasuitcals are potent as fuk and i can see how some guys would be tempted to do nonproductive/productive drugs in a nonproductive way. anyways...

MY BAD. i want size and later strength

ahrrr1 do you have any of your routines online, or in a word doc: care to post a strength routine? i'm actually getting stronger using this routine, the layne norton PHAT routine. i've never pushed myself this hard in a routine, or used powerlifting at all. i need another routine in about a month anyways though, i think. a good one, just like this one that i like

[Rusty11]

Dude, you look good. Don't be discouraged, just keep eating and working out.

[Java Man]

Dude, you look good. Don't be discouraged, just keep eating and working out.

I agree. One thing you said op, you want size first, strength later. IME it doesn't work that way. Size comes with strength. Looking at your training that you posted, I think youre doing too many different exercises for each body part. You must be spending 2 hours in the gym every day to get through 5 - 7 sets like that. I do no more than 4 different movements and usually 3 per part except legs where I'll do 4 different movements. Keep reps to the 5-6 range and push as much lbs as you can while keeping decent form. 1 or 2 warm up sets plus 1 all out heavy set, then drop set to absolute failure. 3 different movements doing that and you'll spend less than 60min in the gym, feel like puking when youre done, and you will be sore the next day. Eat until you want to puke, every few hours. Drink a lot of water. Get good sleep. You will break through this plateau and you will grow.

[woot]

Bro, I'm in the navy. I DO NOT **** with Medical when it comes to my blood. **** that. Too risky.

I use privatemd to do my blood tests. Set up your test online, walk into a biolab. 2 days later I have my completely confidential results. Navy not involved, at all.

You have to pay out of pocket but as long as you order smartly you're only talking about 60 bucks or so per set of tests.

[C3RB3RUS]

Bro, I'm in the navy. I DO NOT **** with Medical when it comes to my blood. **** that. Too risky.

I use privatemd to do my blood tests. Set up your test online, walk into a biolab. 2 days later I have my completely confidential results. Navy not involved, at all.

You have to pay out of pocket but as long as you order smartly you're only talking about 60 bucks or so per set of tests.

that's some valuable information if it's legit. could you break that down barney style

i found a website, pr1vatemdlabs. com don't know if it's legit, but will research. is this the place? [use and i instead of a 1]

i really should start making bloods a part of all this. it's stupid not too, especially at the level i want to become involved with.

i'm siked, all research, well 15 mins worth and this site seems legit. i found some stuff on them here on this forum from 2010. also their phone answering sevice seems g2g. i think i'm going to order after a little more research. hopefully [i hope to fuking god] that their supported in hawaii.

wow, it costs a grip. $400.00 god damn! $299.49 isn't bad.

-Male Ultimate Anti-Aging Panel, or is it the Anabolic Steroid Test Panel seen below? there's also the Testosterone, Total, Serum, and a bunch of others. i'm a pretty healthy guy, do i need the whole steroid panel below?

steroid panel:
Dihydrotestosterone (DHT)
Complete Blood Count (CBC)
Comprehensive Metabolic Panel
Prostate-Specific Antigen (PSA)
Estradiol
Testosterone (Free), Serum With Total
Lipid Profile
Insulin Growth Factor (IGF-1)
Sex Hormone Binding Globulin, Serum

i'm actually coming back along, body fat/diet is still and issue, but i'm pushing 185lb 5 reps/three sets flat bench again and my squat is going up 235lb 5 reps/3sets. military still probably sucks, but i'm doing standing press now, so i should see that come along as well as long as i stay focused. last week was awesome, but i've got 96 hours of free time, and last night's workout was so unfocused it was ridiculous. i don't know what the fuk was wrong with me. probably my computer issues and needing to loose weight. my eating has been so fuked up too, i spent way to much fukin' time on youtube.

[crazy mike]

I don't know if i should ever even bother with gear. i've been hearing you loos all gains.
i don't necessarily believe that 100% but it fuking sucks! I've been eating a lot to try and put on muscle, but i think it's time to start cutting. i mean it's only been since last jan that i've been putting effort into routine, training styles and diet. i still suck at diet. i know how to bulk that's for damn sure. i can squat 225lb 10 times for 3 sets now. i was doing that on cycle. don't think i could put up 185lb more than 5 or four times. i was able to bench 185lb 3 sets and 10 reps. i think i can get that back. i lost a lot of my gains because i was doing some stupid azz shit right after my cycle-1 set/100 rep stuff. i'm worried about my genetic potential. i'm not going to give up. it's just fuking embarrassing when your not making progress, or getting bigger. i'm in the 2nd or third week trying to get my cycle strength back. it's probably just natural gain that steroids helped me get to. i've been reading a lot about gear, genetic potential, shrinking, and gym fools. ... it sucks because ther are some mother fukers i hate-not that this has anything to do with them. i just want more muscularity and strength that i don't have to constantly cycle to have. i'm about to hit month 2 off cycle. libido is back. in another month i'm jumping back on. i need to learn to cut.... anyways that's my bitching and complaining. any ways here is my current routine

Day 1: Upper Body Power Day
• Pendlay Rows: 3x3-5
• Weighted Pull-Ups: 2x6-10
• Rack Chins: 2x6-10
• Bench Press: 3x3-5
• Overhead Press: 3x6-10
• Cambered Bar Curls: 3x6-10
• Skull Crushers: 3x6-10

Day 2: Lower Body Power Day
• Squats: 3x3-5
• Hack Squats: 2x6-10
• Leg Extensions: 2x6-10
• Stiff Legged Deadlifts: 3x5-8
• Glute Bridges: 2x6-10
• Standing Calf Raises: 3x6-10
• Seated Calf Raises: 2x6-10
• Weighted Crunches: 2x6-10

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
• Pendlay Rows: 6x3 @ 65-70% of 3-5 max
• Rack Chins: 3x8-12
• Seated Cable Row: 3x8-12
• Dumbbell Shrugs (incline): 2x12-15
• Close Grip Pulldowns: 2x15-20
• Seated Dumbbell Presses: 3x8-12
• Uprights Rows: 2x12-15
• Side Lateral Raises: 3x12-20
• Woodchoppers: 3x8-12


Day 5: Lower Body Hypertrophy Day
• Squats: 6x3 @ 65-70% of 3-5 max
• Hack Squats: 3x8-12
• Leg Presses: 2x12-15
• Leg Extensions: 3x15-20
• Stiff Legged Deadlifts: 3x8-12
• Lying Leg Curls: 2x12-15
• Seated Leg Curls: 2x15-20
• Standing Calf Raises: 4x10-15
• Seated Calf Raises: 3x15-20

Day 6: Chest and Arms Hypertrophy Day
• Bench Press: 6x3 @ 65-70% of 3-5 max
• Incline Bench Press: 3x8-12
• Chest Press: 3x12-15
• Incline Cable Flyes: 2x15-20
• Preacher Curls: 3x8-12
• Dumbbell Concentration Curls: 2x12-15
• Spider Curls (incline): 2x15-20
• Seated Tricep Extensions: 3x8-12
• Rope Press Downs: 2x12-15
• Hydra Presses: 2x10-12

Day 7: Rest

IMOP you are over training. No need to do all that to build mass. In this case less would be more. Overload to failure more. More concentrated effort more mind to muscle. How fast are you reping. How much do you use you negatives and how tight are you contracting. An experience bodybuilder will get something out of every rep. Give a pause to feel the muscle and connect mind and muscle.

I ask are you in this for power lifting or bodybuilding. Also different strength genetics. I am not a big guy, but I develop ok, or I used to when young, but I could never lift heavy in comparison to many others.
So I speak to bodybuilding and you physique and not how much you lift. Just some thoughts I add here. ...crazy mike

[woot]

If you order the female one it's a lot cheaper. the only test you're really missing is free T i believe.

[EasyDoesIt]

Day 1: Upper Body Power Day
• Pendlay Rows: 3x3-5
• Weighted Pull-Ups: 2x6-10
• Rack Chins: 2x6-10
• Bench Press: 3x3-5
• Overhead Press: 3x6-10
• Cambered Bar Curls: 3x6-10
• Skull Crushers: 3x6-10

Day 2: Lower Body Power Day
• Squats: 3x3-5
• Hack Squats: 2x6-10
• Leg Extensions: 2x6-10
• Stiff Legged Deadlifts: 3x5-8
• Glute Bridges: 2x6-10
• Standing Calf Raises: 3x6-10
• Seated Calf Raises: 2x6-10
• Weighted Crunches: 2x6-10

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
• Pendlay Rows: 6x3 @ 65-70% of 3-5 max
• Rack Chins: 3x8-12
• Seated Cable Row: 3x8-12
• Dumbbell Shrugs (incline): 2x12-15
• Close Grip Pulldowns: 2x15-20
• Seated Dumbbell Presses: 3x8-12
• Uprights Rows: 2x12-15
• Side Lateral Raises: 3x12-20
• Woodchoppers: 3x8-12


Day 5: Lower Body Hypertrophy Day
• Squats: 6x3 @ 65-70% of 3-5 max
• Hack Squats: 3x8-12
• Leg Presses: 2x12-15
• Leg Extensions: 3x15-20
• Stiff Legged Deadlifts: 3x8-12
• Lying Leg Curls: 2x12-15
• Seated Leg Curls: 2x15-20
• Standing Calf Raises: 4x10-15
• Seated Calf Raises: 3x15-20

Day 6: Chest and Arms Hypertrophy Day
• Bench Press: 6x3 @ 65-70% of 3-5 max
• Incline Bench Press: 3x8-12
• Chest Press: 3x12-15
• Incline Cable Flyes: 2x15-20
• Preacher Curls: 3x8-12
• Dumbbell Concentration Curls: 2x12-15
• Spider Curls (incline): 2x15-20
• Seated Tricep Extensions: 3x8-12
• Rope Press Downs: 2x12-15
• Hydra Presses: 2x10-12

Day 7: Rest

IMOP you are over training. No need to do all that to build mass. In this case less would be more. Overload to failure more. More concentrated effort more mind to muscle. How fast are you reping. How much do you use you negatives and how tight are you contracting. An experience bodybuilder will get something out of every rep. Give a pause to feel the muscle and connect mind and muscle.

I ask are you in this for power lifting or bodybuilding. Also different strength genetics. I am not a big guy, but I develop ok, or I used to when young, but I could never lift heavy in comparison to many others.
So I speak to bodybuilding and you physique and not how much you lift. Just some thoughts I add here. ...crazy mike

I agree with C Mike, you are overtraining and have no time to grow. I also have never been a heavy lifter. I prefer shorter intense workouts. I also like to change my exercises regularly. This is just something you may want to try as it worked for me. It is a 9 day cycle of training and not based on a weekly routine. Work your body part of choice on day one and take a day off in between each body part (body parts) worked meaning arms can be hit more often. I usually stay around 12 sets not including warm-up sets. Arms around 4-6 sets depending on you, not including forearm work. Remember you are hitting your arms on all your upper body workouts. If you do a hard pull-up routine with negatives your bi's will be aching. I know when i hit the pull ups, back and Bi's hard when i can't wash my hair due to biceps cramping.
IMO 17 sets etc to much.
DAY 1-Shoulders and arms
DAY 2 Cardio interval training 20 minutes
DAY 3 LEGS, Abs
DAY 4 OFF Rest legs large muscle group needs recovery, stretch.
DAY 5 Back – Biceps, forearms
DAY 6 Cardio Interval training
DAY 7 Chest , Tri’s
DAY 8 Cardio or rest depending on how you feel.
DAY 9 Arms, abs, stretch
DAY 10 Rest
START OVER-The cardio days are not etched in stone, with as much as you are doing, it will seem like you are not doing enough, but if it looks like something you want to try, it worked for me. Did not feel over trained and my muscles felt stronger and fuller due to enough rest. If you try it for around three months I think you will break through some plateaus.
On back day I always do pull ups and vary the type of pull ups. Need all your strength for pull ups. If I have the energy LOL I add negative pull ups when I can’t do anymore. It will make you crazy sore. Full extension and up to top of chest, it does no good to do half pull ups.
See to many guys in the gym that are big, but cannot do a real pull up. Work out for years and cannot do a pull up??
I do some stretching during and after every workout. At 59 I am more flexible than most young guys, but stretching takes practice and knowing how to stretch to get results, cannot stretch for 3 minutes and expect to be very flexible.

[Tnatious]

MEHDI's "5x5 StrongLift" routine
Your example of a routine is insane! How could you keep up with your progress or stalls/plateaus?
Those splits your using are better suited for someone that has their physique in order already and looking to concentrate on single muscles. I have done plenty of research on routines (I'm sure we ALL have) and have come to strongly believe that MEHDI's 5x5 StrongLifts routine is THE WAY TO GO!
Basically here is the routine:

WEEK ONE:
Monday
SL5x5 Workout A
Squat 5x5 45lbs
Barbell Rows 5x5 65lbs

Wednesday
SL5x5 Workout B
Squat 5x5 50lbs
Deadlift 1x5 95lbs

Friday
SL5x5 Workout A
Squat 5x5 55lbs
Barbell Rows 5x5 70lbs
Bench Press Overhead Press Bench Press 5x5 45lbs 5x5 45lbs 5x5 50lbs

All those weights are including the weight of the bar which weighs 45lbs if it's an Olympic one - the one you should be using for maximal strength, comfort and safety. You can see how the weight increases every workout by 5lbs on every exercise. Deadlifts are here - again - an exception: you'll be adding 10lbs per workout instead of 5lbs. Here's why: if you only add 5lbs per workout, this totals for 30lbs/month vs. 60lbs/month on Squats. So your Deadlift would be lower until you start stalling on Squats while it's supposed to be higher. So add 10lbs on Deadlift each workout like this...

WEEK TWO:
Monday
SL5x5 Workout B
Squat 5x5 60lbs
Deadlift 1x5 105lbs
StrongLifts 5x5 Week 2

Wednesday
SL5x5 Workout A
Squat 5x5 65lbs
Barbell Rows 5x5 75lbs

Friday
SL5x5 Workout B
Squat 5x5 70lbs
Deadlift 1x5 115lbs
Overhead Press Bench Press Overhead Press 5x5 50lbs 5x5 55lbs 5x5 55lbs

When Deadlifts become challenging, you move from 10lbs to 5lbs increments. By the way, when I say add 5lbs on the bar, that means you add 2,5lbs on each side. Some gyms only have 5lbs plates. You could get away with adding 10lbs per workout on the Squat, but not on the Bench or Press because these exercises use smaller muscles. 5lbs plates are thus crucial. Cheapskates will glue 2 washers together. Smart guys who understand that time is money will invest in a pair of fractional plates like I own and take them to the gym.

You obviously can not add weight every single workout forever, that would be too easy. Eventually StrongLifts 5x5 will become brutally challenging, and you'll start missing reps. Do realize that most guys dramatically underestimate how long they can add weight every workout. Sometimes, you may have struggled to get 5x5 on your last workout, but then the next workout, where you use 5lbs more, turns out easier. It's weird, but it happens all the time. Remember: you're getting stronger each workout, what is challenging today will be easy tomorrow. You have therefore no idea whether you'll achieve 5x5 or not until you actually go to the gym, get under the bar, and attempt to get 5x5 with that weight.
Yet stalling is inevitable and part of the game. As an example, let's say your work weight on the Squat is 200lbs, you may only get 5/5/4/2/1 - 5 reps on the first 2 sets, 4 reps on the 3rd set, 2 reps on the 4th set and 1 rep on the last set. When this happens, do NOT lower the weight during your workout so you achieve 5 reps on each set. Lifting heavier weights matters more to gain strength. So you keep your work weight and try to get as many reps as you can on each set with proper technique, even if that means you only get 1 rep.
In this example, because you didn't accomplish 5x5 on your Squat but 5/5/4/2/1, you do NOT increase the weight the next workout for that exercise. Which means the next time you Squat you use 200lbs again and aim for 5 reps on all 5 sets. Things will now become challenging and the real fun is about to start. Lift fast, be focused, and take 5 mins rest between your sets to get your 5x5 with 200lbs. Make sure you're eating at least 3000 calories per day and sleeping 8h/night, it's crucial for optimal recovery. Start also wearing a Powerlifting Belt and use chalk for Deadlifts. Both will boost your strength.
2 things may happen now. Ideally, you achieve 5x5 with 200lbs this time. Congratulations, this means you increase the weight by 5lbs again the next time you do that exercise. If you do not get 5x5 for the 2nd time in a row (5/5/4/3/2 for example) - you try for a 3rd time with the same weight the next time you do that exercise.

Example below:

Monday
SL5x5 Workout A
Squat 5/5/4/2/1 200lbs

Wednesday
SL5x5 Workout B
Squat 5/5/4/3/3 200lbs

Friday
SL5x5 Workout A
Squat 5/5/5/4/3 200lbs
Example Stalling on StrongLifts 5x5

Hope this helps bud! Good luck in your future endeavors! Remember "becoming stronger inevitably means more muscle"

[EasyDoesIt]

MEHDI's "5x5 StrongLift" routine
Your example of a routine is insane! How could you keep up with your progress or stalls/plateaus?
Those splits your using are better suited for someone that has their physique in order already and looking to concentrate on single muscles. I have done plenty of research on routines (I'm sure we ALL have) and have come to strongly believe that MEHDI's 5x5 StrongLifts routine is THE WAY TO GO!
Basically here is the routine:

WEEK ONE:
Monday
SL5x5 Workout A
Squat 5x5 45lbs
Barbell Rows 5x5 65lbs

Wednesday
SL5x5 Workout B
Squat 5x5 50lbs
Deadlift 1x5 95lbs

Friday
SL5x5 Workout A
Squat 5x5 55lbs
Barbell Rows 5x5 70lbs
Bench Press Overhead Press Bench Press 5x5 45lbs 5x5 45lbs 5x5 50lbs

All those weights are including the weight of the bar which weighs 45lbs if it's an Olympic one - the one you should be using for maximal strength, comfort and safety. You can see how the weight increases every workout by 5lbs on every exercise. Deadlifts are here - again - an exception: you'll be adding 10lbs per workout instead of 5lbs. Here's why: if you only add 5lbs per workout, this totals for 30lbs/month vs. 60lbs/month on Squats. So your Deadlift would be lower until you start stalling on Squats while it's supposed to be higher. So add 10lbs on Deadlift each workout like this...

WEEK TWO:
Monday
SL5x5 Workout B
Squat 5x5 60lbs
Deadlift 1x5 105lbs
StrongLifts 5x5 Week 2

Wednesday
SL5x5 Workout A
Squat 5x5 65lbs
Barbell Rows 5x5 75lbs

Friday
SL5x5 Workout B
Squat 5x5 70lbs
Deadlift 1x5 115lbs
Overhead Press Bench Press Overhead Press 5x5 50lbs 5x5 55lbs 5x5 55lbs

When Deadlifts become challenging, you move from 10lbs to 5lbs increments. By the way, when I say add 5lbs on the bar, that means you add 2,5lbs on each side. Some gyms only have 5lbs plates. You could get away with adding 10lbs per workout on the Squat, but not on the Bench or Press because these exercises use smaller muscles. 5lbs plates are thus crucial. Cheapskates will glue 2 washers together. Smart guys who understand that time is money will invest in a pair of fractional plates like I own and take them to the gym.

You obviously can not add weight every single workout forever, that would be too easy. Eventually StrongLifts 5x5 will become brutally challenging, and you'll start missing reps. Do realize that most guys dramatically underestimate how long they can add weight every workout. Sometimes, you may have struggled to get 5x5 on your last workout, but then the next workout, where you use 5lbs more, turns out easier. It's weird, but it happens all the time. Remember: you're getting stronger each workout, what is challenging today will be easy tomorrow. You have therefore no idea whether you'll achieve 5x5 or not until you actually go to the gym, get under the bar, and attempt to get 5x5 with that weight.
Yet stalling is inevitable and part of the game. As an example, let's say your work weight on the Squat is 200lbs, you may only get 5/5/4/2/1 - 5 reps on the first 2 sets, 4 reps on the 3rd set, 2 reps on the 4th set and 1 rep on the last set. When this happens, do NOT lower the weight during your workout so you achieve 5 reps on each set. Lifting heavier weights matters more to gain strength. So you keep your work weight and try to get as many reps as you can on each set with proper technique, even if that means you only get 1 rep.
In this example, because you didn't accomplish 5x5 on your Squat but 5/5/4/2/1, you do NOT increase the weight the next workout for that exercise. Which means the next time you Squat you use 200lbs again and aim for 5 reps on all 5 sets. Things will now become challenging and the real fun is about to start. Lift fast, be focused, and take 5 mins rest between your sets to get your 5x5 with 200lbs. Make sure you're eating at least 3000 calories per day and sleeping 8h/night, it's crucial for optimal recovery. Start also wearing a Powerlifting Belt and use chalk for Deadlifts. Both will boost your strength.
2 things may happen now. Ideally, you achieve 5x5 with 200lbs this time. Congratulations, this means you increase the weight by 5lbs again the next time you do that exercise. If you do not get 5x5 for the 2nd time in a row (5/5/4/3/2 for example) - you try for a 3rd time with the same weight the next time you do that exercise.

Example below:

Monday
SL5x5 Workout A
Squat 5/5/4/2/1 200lbs

Wednesday
SL5x5 Workout B
Squat 5/5/4/3/3 200lbs

Friday
SL5x5 Workout A
Squat 5/5/5/4/3 200lbs
Example Stalling on StrongLifts 5x5

Hope this helps bud! Good luck in your future endeavors! Remember "becoming stronger inevitably means more muscle"

Who's routine are you speaking of?

[C3RB3RUS]

bad ass, both of those routines are going into my excel spread. it's got cycle, diet, routine, and PCT stuff in it. i've been looking for a calorie calculator, BMI, and daily requirement excel, with no luck. thanks for the remarks on set failing, easy. I'll train that way from now on. i feel like that would be the way to go. I really like the idea, of resting for a few days. that's what i was thinking I should do with my current routine because I was feeling good each workout, but the dead lift and pendlay sets were really starting to get to me. over these last few months i've been seeing gains, though i just switched to my current routine. the one before was less intense and concentrated on 12 reps for most of the exercises. listening to my body is important right now. Mike, I will focus more on negatives for my exercises. i really focus on negatives when curling, but that's about it. i've seen good gains in my biceps these last few months using negatives bigtime.

sorry guys, but i want to lift heavy, so i really have to listen to my body and probably use your advice about resting.

i've been so friken busy these last few damn days. i also had 4 days off of work for labor day. and i havent been getting even 2,500 calories a day, thankfully i've been taking a few days off from the GYM. ! i always try and stay away, when i'm not eating like i should. i got in a chest routine two days ago and my chest is still sore. that's probably a bad thing. i feel like this off time is good, allows me to evaluate this routine i'm doing. fuk if i'm not slowing down progress though, shit if i wasn't moving houses, and if it wasnt for that damn holiday, i'd still be going forward.

diet has really been a concern for me though, my endurance fuking sucks on the track. in the military endurance is king. i have a test coming up, and now my damn mindset, and diet has to change. all i have to do is get promoted one more time, and i dont have to worry about being fast for the most part.
'
I think i'll stick with this routine, but not blast through it in one hour like i've been doing. "time is muscle repeats in my head over and over"

thanks crazy mike, Tnatious, and easy.

[all4baja]

I agree with the over training... That's a bunch of lifting.
Strength should be your goal, size will be the by-product
I have a hard time being patient too.

[C3RB3RUS]

Yut.
Thanks. Lately i've been trying to figure out my next cycle, but there are a few things i need to get out of the way, like an endurance/strength test, cutting some fat, and figuring out what the fuk is making my right knee and ankle joints ache. Might be a combination of age and some of the supplements i'm taking. Could also be all the god fukin' damned running i'm doing. W h a t e v e r. I definitely have seemed to hold on to the gains i made in conjunction with my last cycle. I'm looking for an aging specialist that will hook me up on a 6 month hgh program.

MY JOINT PAIN COULD ALSO BE FROM THE FACT THAT I SPENT MY TEEN YEARS SMOKING POT PLAYING VIDEO GAMES AND COMPULSIVELY MASTURBATING PRETTY MUCH ALL THE TIME. AT 23 YRS OLD 176LBS WAS MY MAX WEIGHT WITH NO WORKING OUT. UNIMPRESSIVE WOULD HAVE BEEN A COMPLIMENT. AFTER NEARLY STARVING IN BOOT CAMP I DROPPED DOWN TO 153LB NOW I'M 196LB ON A LIGHT DAY AND ABOUT 175LB IN PERFORMANCE CONDITION.

SORRY ABOUT THE CAPS LOCK, IT'S MY COMPUTER, I SWEAR IT.