Jason Blaha's 5x5 novice program

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  • Sandigesha
    Sandigesha Posts: 226 Member
    edited February 2015
    A (24/02)
    Squat 3x5 80
    Bench 3x5 60kg
    Row 3x5 65kg
    Shrug 2X8 85kg
    Chin up 2x5
    Good morning 1x10 1x8 35kg
    Crunches 2x18 10kg
  • Sandigesha
    Sandigesha Posts: 226 Member
    B (27/2)
    Squat 3X5 80kg
    Dead 1X5 90kg
    Press 3X5 45kg
    Row90% 3X5 60kg
    CGBP 2X8 55kg
    Curl 2X8 25kg
    Crunch 2x18 10 kg
    Rear delt 1X12
  • Sandigesha
    Sandigesha Posts: 226 Member
    edited March 2015
    A (02/03) Blaha day 1
    Squat 3x5 82.5
    Bench 3x5 65kg
    Row 3x5 67.5kg
    Shrug 2X8 87.5kg

    Good morning 1x10 1x8 37kg
    Crunches 2x20 10kg
    Rear delts 1X12
  • Sandigesha
    Sandigesha Posts: 226 Member
    B (4/3)
    Squat 3X5 82.5kg
    Dead 1X5 90kg
    Press 3X5 45kg
    Row90% 3X5 60kg
    CGBP 2X8 55kg
    Curl 2X8 26kg
    Crunch 2x20 10 kg
    Rear delt 1X12
  • Sandigesha
    Sandigesha Posts: 226 Member
    A (06/03)
    Squat 3x5 85
    Bench 3x5 65kg
    Row 3x5 67.5kg
    Shrug 2X8 87.5kg

    Good morning 1x10 1x8 38kg
    Crunches 2x20 10kg
    Rear delts 1X12
  • Sandigesha
    Sandigesha Posts: 226 Member
    Squat 3X5 85kg
    Dead 1X5 90kg
    Press 3X5 45kg
    Row90% 3X5 61kg
    CGBP 2X8 55kg
    Curl 2X8 26kg
    Crunch 2x16 5 kg
    Rear delt 1X13
  • Sandigesha
    Sandigesha Posts: 226 Member
    Squat 3x5 86kg
    Bench 3x5 67kg
    Row 3x5 70kg
  • Sandigesha
    Sandigesha Posts: 226 Member
    Squat 3X5 90kg
    Dead 1X5 95kg
    Press 3X5 47.5kg
    Row90% 3X5 62.5kg
    CGBP 2X8 57.5kg
    Curl 2X8 27.5kg
    Crunch 2x16 5 kg
    Rear delt
  • Sandigesha
    Sandigesha Posts: 226 Member
    Squat 3x5 92
    Bench 3x5 70kg
    Row 3x5 72kg
    Shrug 2X8 92kg
    Chin up 2x5 @105
    Good morning 1x10 1x8 41kg
    Crunches 2x20 10kg
    Rear delts 1X13
  • Sandigesha
    Sandigesha Posts: 226 Member
    Squat 3X5 92kg Fairly easy
    Dead 1X5 100kg Not that hard, form not perfect
    Press 3X5 50kg
    Row90% 3X5 65kg
    CGBP 2X8 61kg
    Curl 2X8 30kg
    Crunch 2x14 15kg
    Rear delt 1x14
  • Sandigesha
    Sandigesha Posts: 226 Member
    Squat 3x5 93
    Bench 3x5 70kg
    Row 3x5 73kg
    Shrug 2X8 93kg
    Chin up 2x6 @105
    Good morning 1x10 1x8 43kg
    Crunches 2x14 15kg
    Rear delts 1X14
  • Sandigesha
    Sandigesha Posts: 226 Member
    Squat 3X5 93kg
    Dead 1X5 100kg
    Press 3X5 50kg
    Row90% 3X5 65kg
    CGBP 2X8 61kg
    Curl 2X8 30kg
    Crunch 2x14 15kg
    Rear delt 1x14
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