matt-kroc

Squats, Bench, Rows, Biceps (A) :: Stronglifts 5×5 Week 4

Mood: In Love.

How do I love the Kroc Row? Lemme count the ways.

I notice my love for the Kroc Row intensifies partially due to the fact that I hate the Barbell Row.

I hate the Barbell Row so much I decided to skip ahead two workouts and added on 10+ on the first week of starting.

I hate the Barbell Row so much I lift using Fat Gripz.

I hate them because they are not heavy enough and I feel nothing working.

One day, it will get heavier.

Until then, I use my hatred for the Barbell Row to fuel my love and desire for the Kroc Row.  Honestly, the 5×5 is a warmup set to the Kroc Row. I do my set and make a beeline to the DB rack and crank them sumbitches out.

I feel alive with pleasure.

Also, I intended of switching my Bench superset with Hammer Curls. But here’s the thing: my right bicep is smaller than my left. It’s noticeable smaller. And it is my stronger arm!

So I decided just to do some Concentration Curls. From fully extending your arm down, bring the weight up and squeeze a few seconds at the top, and then slowly dropping the weight. Repeat.

Here’s the workout:

Warm-ups:
  • Squats 45# 2×5; 95# 1×3; 115#
  • Bench 45# 2×5
  • Rows 95# 1×5
Training:
Supersets
  • High Bar Barbell Back Squats 5×5 140#
    • Barbell Curls 5×8 65#
  • Barbell Bench Press 5×5 95#
    • Concentration Curls 5×8 30# – It’s a deep burn
  • Barbell Rows 5×5 105#
    • Kroc Rows 5×8 90#
Finishers
  • High Bar Barbell Back Squats 1×5 #
    • Barbell Curls 1×10 65#
  • Barbell Bench Press 1×10 95#
  • Barbell Rows 1×15 105#
    • Kroc Rows 3×8 Drop sets 90, 85, 80

Results: I only have two workouts. While this is not my favorite, it is not hated. I get to work on my Bench (weakest lift), my Biceps (hardgainer) and of course, I get to finish it all off with all the Kroc Rows ever.

Supplements: C4 taken 30 minutes prior to working out.

Daily: Whey ProteinCreatine (for the one extra rep and swoleness) and Fish Oil (joints) everyday.

Food: 2,220cal     C119     F81     P237

Yes, I was suppose to do heavy carbs but this day was the day after my Tuesday workout so all day I packed on the Protein. And I made it through my training just fine.

For my cut, I decided to drop from 3000cal to 2250cals per day.  Per MFP,  I was allocated 400+ calories more because of all the walking I do from day to day. Walking I don’t mind adding back in for extra calories but I don’t like putting training calories back in. I rather eat to train, not train to eat.

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