Some nice work you have been doing xfm. I think you are going to surprise yourself with the weights you are going to be hitting over the next couple of weeks. The 5x5 is one of my favorites and have always had success with it. You will be stronger then you have ever been when you are finished. Good Luck
Today’s workout (30 minutes) Barbell Front Squat: 5 x 44 Kg / 96 lbs Barbell Flat Bench Press: 5 x 48 Kg / 106 lbs Barbell Bent-Over Row: 5 x 18 Kg / 40 lbs Assistance Exercises: Hanging Leg Raise: 4 x 8 Barbell Straight Leg Deadlift: 2 x 8 x 20 Kg / 44 lbs Bench Press and Front Squat are post-surgery bests. And it wasn't difficult at all. I think I can continue for some weeks before resetting the program. The Bill Starr 5 x 5 intermediate program is awesome. Strength is improving very fast, and it looks like some measurements are increasing.
The Military Press and the Deadlift are new post-surgery bests, and there was room for a lot more. In fact, the lifts were pretty easy, and I’m a bit stunned by how easy they were. I thought I’d be a wreck by week 4. What a cool program! I have just a little trouble eating enough, which is why I have cut running to a minimum, but I still need to eat more, I guess. Today’s workout (30 minutes) Barbell Front Squat: 5 x 32 Kg / 70 lbs Barbell Military Press: 5 x 34 / 74 lbs Barbell Deadlift: 5 x 64 Kg / 140 lbs Assistance Exercises: Hanging Leg Raise: 3 x 9
Today’s workout (40 minutes) Barbell Front Squat: 3 x 44 Kg / 96 lbs Barbell Flat Bench Press: 3 x 48 Kg / 106 lbs Barbell Bent-Over Row: 3 x 18 Kg / 40 lbs Assistance Exercises: Dumbbell Curl: 3 x 8 x 9 Kg / 20 lbs Dumbbell Triceps Extension 3 x 8 x 9 Kg / 20 lbs Chest Dip: 3 x 5
Today’s workout (40 minutes) Barbell Front Squat: 5 x 44 Kg / 96 lbs Barbell Flat Bench Press: 5 x 48 Kg / 106 lbs Barbell Bent-Over Row: 5 x 20 Kg / 44 lbs Assistance Exercises: Hanging Leg Raise: 4 x 9 Barbell Straight Leg Deadlift: 2 x 8 x 22 Kg / 48 lbs
Today's workout (27 minutes) 800 m @ Easy Pace (4:47) - Details 6 x 400 m @ 1500 m Race Pace + 2 min. Rest Interval(20:01) - Details 400 m @ Easy Pace (2:27) - Details
Deadlift and Military Press are new bests and felt pretty easy, especially the Deadlift. I really love this program. Today’s workout (30 minutes) Barbell Front Squat: 5 x 34 Kg / 74 lbs Barbell Military Press: 5 x 34 / 74 lbs Barbell Deadlift: 5 x 66 Kg / 146 lbs Assistance Exercises: Hanging Leg Raise: 3 x 10
Hey XFM, good work! Your deadlift will go from strength to strength. Are you going toes-to-bar or to parallel on the hanging leg raises? If the former, wow! If the latter, excellent stuff. Your bf levels are getting seriously low now. Are you planning on maintaining this level or are you going to keep on dropping?
Thanks Lol. I'm doing the ones you can see here: http://gymnasticbodies.com/index.ph...he-hanging-leg-lift&catid=2:articles&Itemid=3 Actually, I want to add some beef, and body fat is already going up, too. My goal is to get to 75 Kg / 166 lb by December 12. But I want to bulk as long as I can without getting too fat. It just depends on how long I will be able to add weight to the bar. It's really fun to add weights all the time. Never really thought I would have the courage to let my weight go up again. I could even imagine to go 3 months more with this program.
Today's workout (25 minutes) 800 m @ Easy Pace (4:45) - Details 3200 m @ Tempo Pace (16:05) - Details 800 m @ Easy Pace (4:41) - Details
Today’s workout (40 minutes) Barbell Front Squat: 3 x 46 Kg / 102 lbs Barbell Flat Bench Press: 3 x 50 Kg / 110 lbs Barbell Bent-Over Row: 3 x 22 Kg / 48 lbs Assistance Exercises: Dumbbell Curl: 3 x 5 x 10 Kg / 22 lbs Dumbbell Triceps Extension 3 x 5 x 10 Kg / 22 lbs Chest Dip: 3 x 6
Today's workout (27 minutes) 800 m @ Easy Pace (4:44) - Details 2 x 1600 m @ 5000 m Race Pace + 4 min. Rest (17:34) - Details 800 m @ Easy Pace (4:42) - Details
