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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; 4-6 weeks isn't much time to lean up. You can do it but you might lose more muscle than you ...


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Old 05-02-2009, 05:59 PM   #931
TALO
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4-6 weeks isn't much time to lean up. You can do it but you might lose more muscle than you want to. If I was you I would eat as much as i could , when i could and increase my training volume. This way you'll burn off more fat while putting on size. You will want to do CARDIO.

As for your training , why not do a 3 day WSB or try out the 5/3/1..... I'm sure you have a better idea on what you want to do.

Good luck !

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Old 05-04-2009, 06:28 PM   #932
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Monday May 4th/2009

Weight: 194.5lb according to the scale at the gym with sweats on...190lb according to the scale at home with just briefs on... so somewhere in there I imagine.

Bench Press
bar x 8
135lb x 7
165lb x 6
185lb 5x5
185lb x 10

DB Standing Shoulder Press
30lb x 8
35lb x 8
40lb x 8
45lb x 5

Chest Supported Row
1*45 x 10
2*45s x 8
2*45s + 1*25 x 8
2*45s + 1*35 x 8

Cable Tricep Push Down
40lb,50lb,60lb,70lb x 10

Thoughts

Well I think I'm going to start a 5x5 again. I have decided that I'm going to try and put on some good mass this summer.... (and beyond). I need something with steady progressions again. I haven't hammered out the exact format yet but I'm workin on that.

IW
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Old 05-04-2009, 08:13 PM   #933
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Well here is my first iteration through my workout program. I'm open to any suggestions. The cycle length will be based on the progression through the 5x5 and the need for a deload so likely...6wks or so.

Cycle 1

Monday
BB Bench 5x5
DB Shoulder Press 3-4x8-10
Upper Back 3-4x8-10
tricep access. 3-4x8-10

Wednesday
Box Squat 5x5
Rack Pulls 3-4x6-8
Step ups 3-4x8-10
Leg Raises 3-4x8-10

Friday
Pistol Squats 4-5xAMAP
Cleans 6-8x2-3
Pull-Ups Density

Cycle 2

Monday
BB Military Press 5x5
DB Incline Press 3-4x8-10
Upper Back 3-4x8-10
tricep access. 3-4x8-10

Wednesday
Deadlift 5x5
Front Squat 3-4x6-8
Back Extensions 3-4x8-10
Bar Rollouts 3-4x8-10

Friday
OH Squats 5x5
Push Ups Density
Farmer's Walk 3xAMAP


I only have 3 exercises on friday but I'm willing to add another if need be. I was also thinking I could add in sled pulls tues/thurs as well.

IW
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Old 05-04-2009, 09:46 PM   #934
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Do you know what your 5RM is ? you will want these numbers for some good starting percentages.
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Old 05-05-2009, 03:25 AM   #935
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Have fun with the OH 5x5
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Old 05-05-2009, 03:13 PM   #936
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No I don't know my 5RMs but I could make a pretty good guess. Is there a good percentage to start at for 5x5? 80-85% of your 5RM?

IW
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Old 05-05-2009, 04:27 PM   #937
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i like it....looks good.
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Old 05-05-2009, 05:19 PM   #938
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I'm surprised you don't have any suggestions. lol But I'm glad too cause that must mean its pretty alright.

IW
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Old 05-05-2009, 06:31 PM   #939
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well, cycle 2 could use a unilateral leg movement...but oh squats is in there...so all is forgiven
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Old 05-05-2009, 07:38 PM   #940
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Quote:
Originally Posted by iron_worker View Post
No I don't know my 5RMs but I could make a pretty good guess. Is there a good percentage to start at for 5x5? 80-85% of your 5RM?

IW
I would start lower , maybe around 60% . Try to figure it out so that by the time you reach week 5 your at your 5RM. You don't want to burn out to quick - Take it slow that that you crush your 5RM .
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