oh and pity where the heck did that come from? and no fish don't have souls lol

mad matt's sig has soul spelled wrong....sole is a type of fish :)

nice numbers dude.

are you following a certain 5 x 5...or just using 5 x 5 reps?

just a 5x5 increasing 5lb a workout /week depending on.
A- bench squat rows + Auxiliary (triceps traps whatever feels good)
B- deadlifts, military press, pull ups + auxiliary (biceps or whatever)
not sure if it's an ideal plan but time will tell

WORKOUT

DB military press
35's x10 (warm up)
65's 5x5

Dead lifts
250 lbs 5x5 (these felt way better today)

Wide grip pull ups
bw 3x5

DB standing bicep-curls
55's x6
50's x7
45's x8

I think you may find that squatting 2x a weak and DLing once it will be *very* hard to recover once it gets at all difficult. Or at least thats what I've found in my own personal experience. But if you are making gains and progressing week to week then there is no point in stopping a good thing.

IW

yes as I get closer to max capacity I may need some more recovery time. Is there a good replacement for squats in one workout? That would bring the really heavy stuff ( assuming the wieghts I lift will ever get large enough to be called heavy ) down to twice a week.
cleans?
snatches ?
however there is no lifting pad so I can't just slam anything down.
suggestions?

Maybe squat thrusts with large triangular weights?

Squat thrusts with large triangular weights is your best bet but since most places don't have triangular weights anymore.... lol

You could just change one of them to a front squat and start really light to learn the form. This will get some practice for front squats and reduce the weight on one day. Or really, any other variation of a lower movement would be fine. Maybe some single leg work or lunges, split squats etc.

I wouldn't reccomend power cleans or snatches without a proper lifting pad. Shit happens.

IW

i second the squat thrusts.....just watched that one last night :)

workout
Flat Bench
135 lb x8 (warm up)
225 lb x3 (warm up)
250 lb 5x5 (felt great must be the turkey)

Squats
135 lb x10 (warm up)
215 lb 5x5

Rows (pendlay rows)
165 lb 5x5

tri extension machine
45 lbx 10
70 lbx 10
90 lb 2x10

Thoughts : feels good to be back after the holiday

Diet
meal 1 protein shake (water)
meal 2 chicken and rice
meal 3 chicken and mixed veggies
meal 4 steak + banana
pwo 5 shake
meal 7 yet to be determined?

BW 219.5 lb

Workout
BB military press standing
bar x10 (warm up)
135 lb 5x5 (collar bone to lock out... none of that half rep to 90 degrees stuff)

Dead lifts
135 lb x8 (warm up)
225 lb x 3
250 lbs 5x5

Wide grip pull ups
bw 3x5

DB standing bicep-curls
60's x6
55's x8
50's x8

leg raises

cable curl drop set ( for that useless but oh so sweet pump)

Meal 1 shake
meal 2 turkey and potatoes
meal 3 steak and rice
meal 4 pork ribs
meal 5 crackers and humus
meal 6 pwo shake
meal 7 snap peas and turkey