Background:
Turned 40 in July, been a regular lifter for 20 years, but just now started to really educate myself. I now realize I've spent way to much time on isolation. First touched weights at 19, bodyweight 119lbs, 3% BF. I was a rail! You can't get much more ectomorphic than me. Now: 190lbs, ~15% bf. I figure starting a journal is a good way to keep motivation high.
All time max (at age 34, 184lbs):
Bench: 285
Squat: 365
Dead: 430
Current Max (estimates)
Bench: 250
Squat: 300
Dead: 325
Current Supps:
5g creatine mon 1 hour before and 30 minutes after
2.5g glutamine 1 hour before, and 30 minutes after
54 grams metamyosin protein (MET-Rx Big 100 bar x2)
102 grams metamyosin protein (MET-Rx Protein Plus RTD x2)
Multimvitamin in AM
Workout:
I'm going to do a variation of the 5x5, substituting deadlifts for squats on light day, and clean and press for just cleans. Adding in 1 isolation a day. Doing a 6 week cycle. On week 6, stop the creatine and glutamine, back off to week 5 poundages for a deloading, work 2 weeks back to week 6 poundages, then start all over again, including reintroducing the supps.
Cardio:
Mon/We/Fri before weights: 20 minutes stationary bike for warm up, get heart rate to around 130
Tues - off
Thurs - run 3 miles
Sat - run 3 miles
Sun -off
The workout:
Exercises and starting poundages (round to nearest 5). Yes, I'm starting a little light to ensure positive progression. Powerclean is from the knees, not the floor. Squats to parallel or lower.
Monday – Heavy Day
Squat
Set 1 126 x 5
Set 2 145 x 5
Set 3 166 x 5
Set 4 191 x 5
Set 5 220 x 5
Bench
Set 1 103 x 5
Set 2 118 x 5
Set 3 136 x 5
Set 4 157 x 5
Set 5 180 x 5
Powerclean to press
Set 1 63 x 5
Set 2 72 x 5
Set 3 83 x 5
Set 4 96 x 5
Set 5 110 x 5
Bar Curl
Set 1 83
Set 2 96
Set 3 110
Wednesday – Light Day
Deadlifts
Set 1 126 x 5
Set 2 145 x 5
Set 3 166 x 5
Set 4 191 x 5
Incline Bench
Set 1 67 x 5
Set 2 77 x 5
Set 3 89 x 5
Set 4 102 x 5
High Pulls
Set 1 148 x 5
Set 2 170 x 5
Set 3 196 x 5
Set 4 225 x 5
Weighted Pullups
Set 1
Set 2
Set 3
Friday - Medium
Squat
Set 1 126 x 5
Set 2 145 x 5
Set 3 166 x 5
Set 4 191 x 5
Set 5 226 x 3
Set 6 166 x 8
Bench
Set 1 103 x 5
Set 2 118 x 5
Set 3 136 x 5
Set 4 157 x 5
Set 5 185 x 3
Set 6 136 x 8
Powerclean to press
Set 1 63 x 5
Set 2 72 x 5
Set 3 83 x 5
Set 4 96 x 5
Set 5 113 x 3
Set 6 83 x 8
Weighted Dips
Set 1
Set 2
Set 3
For anyone who wants it, I've posted an excel spreadsheet of my 6-week workout: Troder's Modified 5x5. If you download it, you will see 4 red numbers on the week 1 page. These are your seed poundages. Changing these numbers will propogate exercise poundages throught the entire 6 weeks.
Work 6, back off 2, work 6, back off 2.... no supps other than protein during the 2 week deload. I.e.:
1-----2----3----4----5----6
..............................1----2----3----4----5----6
.................................................. .........1----2----3----4----5----6
I'll post progress here. Wish me luck!
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Originally Posted by spywizard
