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I will check those out, thanks for the good resource IK!

Wednesday 8 August

Squats
Empty Bar x 5
135x5
165x3
185x1

235 3x5

OH Press
Empty Bar x 5
75x3
100x2
130x1

120 3x5

Deadlifts
135 1x5
215 1x5

Ab work: Weighted Decline sit-ups (1x60), Weighted Leg Raises (1x20), Weighted Rope Crunches (1x25)

Workout felt good today...I kept squats at 235 and they felt stronger today then they did on Monday. I think I am just going to finish the week out on Friday with 235 squats and then bump them to 240 for next week. I tried 130 again on the OH Press, but my form was sloppy so I dropped down to 120 and did my reps there. I will go up next week to 125 and work from there. Deadlifts felt great at 215. I am really nailing my form now and I feel like I can move up in weight on these next week.

__________________
"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself."
-William J.H. Boetcker

22 yrs old
6'3 220lbs
Goals: Add lean mass and cut body fat.

www.exrx.net is the shit.

Monday 20 August

Squats
Empty Bar x 5
135x5
165x2
185x1

225 3x5

Bench
Empty Bar x 5
135x5
185x1

250 3x5

Pullups 2x5
Weighted Dips (35) 2x10

Ab work: Weighted Decline sit-ups (1x40), Weighted Leg Raises (1x20), Weighted Rope Crunches (1x25)

Well I have been out of town for the past few days and missed a few workouts, but I am back now and it felt great to hit the weights again. I shaved a few pounds off my lifts cause I thought I might have lost some strength, but everything went up rather easily. Should be back up to what I was and beyond in a few days.

Wednesday 22 August

Squats
Empty Bar x 5
135x5
165x3
185x1

230 3x5

OH Press
Empty Bar x 5
75x3
100x2

125 3x5

Deadlifts
135 1x5
220 1x5

Ab work: Weighted Decline sit-ups (1x50), Weighted Leg Raises (1x20), Weighted Rope Crunches (1x25)

I think I was still kinda sore from my workout on Monday cause the squats were really tough. On a good note the OH Press was strong at 125 and I got all my reps of my deadlifts even though they were brutal. Hope I'm not hitting a wall on my squats...

Friday 24 August

Squats
Empty Bar x 5
135x5
165x3
185x1

235 3x5

Bench Press
Empty Bar x 5
135x5
185x3

255 3x5

Rows
Empty Bar x 5
100 1x3
135 1x2

155 3x5

Ab work: Weighted Decline sit-ups (1x40), Weighted Leg Raises (1x20), Weighted Rope Crunches (1x25)

Squats are still pretty tough at 235 might stay at that weight for a few more workouts. Bench was too easy at 255 I am going to get 260 on Monday which will be my new PR if I can get all 3 sets.

Hunter since you doing ab work so often why don't you spice it up with some differnet stuff than just flexion.

Maybe one day have torsion (twisting) stuff like cable woodchops or russian twists and another day have have a side to side thing like db side bends or overhead db side bends (recommended).

And maybe drop on of those flexion things (I'd reccomend the situps) and put in bridges or something like that. Theres no point in doing that same thing so often.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Yeah I guess I was just getting lazy with my routine and doing the stuff that I know how to do. I have been meaning to get more creative with the ab exercises. I will try cable woodchops and db side bends on monday, but im keeping my weighted decline situps...I love those things!

Hey Eric I read what you were saying in Topshelf's journal about bringing volume down on Wednesday workout to help recovery and I really want to try that myself. My squats are getting really tough and on Wednesday of this week I went into my workout feeling sore from Mondays. I want to try to use Wed as a day to work on my form for squats. Maybe do a few sets at 185? Think this is a good idea?

Correct me if I'm wrong here... but don't pretty much all the 5x5 variations call for something like a 10-20% weight reduction on squats on Day 2?