Testing for 5×5

After getting sick yet again at the end of March, I’ve decided to put myself in rehab so to speak and go back to the basics of lifting. As much as I love Cosgrove workouts, it’s not worth it to me if I end getting sick every couple of week because I’m overly tired from workouts. So the time has come to focus on weight loss without out any gimmicks. Just basic workouts and watching my diet. Here’s today Training Damage – I’ll start on Monday with a 5×5

Walked 3.5 miles

Active Dynamic Warmup from The perfect body diet book
Prisoner Squat – 10 reps
y squats – 10 reps
Lateral Lunge 8 reps each side
Hip Pop on floor – 10 reps
Single Leg Hip Pop – 10 reps each side
Bird Dog – 10 Reps each side
Y’s – 10 reps
Ts – 10 Reps
Is – 10 Reps
Wall Slides – 15 Reps
Walking Quad Stretch – 10 Reps per side
Knee Grab – 10 reps per side
Walking Straight Leg Kick – 8 reps per leg
Forward Lunge with Outside Twist – 8 Reps per Leg
Scapula Push up 15 Reps
WIndmill 12 per side

Balance was rough on the Forward Lunge with an outside twist
I have no flexibility when it comes to the walking Quad Stretch
Hip Pops – I can tell I’m Very tight through the front of my hips.
Single Leg Hip Pops – was totally dying by the last rep on each side – makes me wonder if I’ve got some firing issues going on.

Test sets for 5×5 Tested Bench , Incline Bench and Rows

Row 1×5x85 < Good starting 5 Rep Max for me on this lift

Bench -
1×5x65
1×5x75 < Good starting 5 Rep Max for me on this lift

Incline Bench
1×5x75
1×5x85 < Good starting 5 Rep Max for me on this lift

I’ll test the Squat and the Deadlifts tomorrow