Posted at April 28, 2008, 3:12 pm:
I've been excited about trying a 5x5 for about a month now and today I finally got it under way. I did some pretty careful prep work, figuring out my 5RMs on the lifts. Last week I did 5x225 on squat, 5x275 on dead, 5x155 on row, 5x185 on bench and then 7x135 on standing military. That made the military press come out to a 144 5RM via the excel calculator on Madcow's site but that seemed a little high so I tested at 140 after today's workout and got 4 reps. I'm sure I could have had another one or two reps provided I was fresh but I'll take it. I'd rather start out a little low and not short circuit the progress a few weeks down the road.
My goals are pretty much centered around hitting a 225 bench not too far into the summer. I'm going to have to go on a 2-3 week trip then during which I most likely won't be able to lift so I want to have this one down by then.
So with that said, here's today's sets:
Week 1 - Monday
Squat
5x104.5
5x130.5
5x156.5
5x183
5x209
Bench
5x86
5x107.5
5x129
5x150.5
5x167
5x172
Rows
5x72
5x90
5x108
5x126
5x144
Squats felt harder than they should have given what I did a few weeks ago (5x5x225) but I attribute that to squatting my old routine's workout last Friday which was to failure. Hopefully with the light Wednesday these will feel better on Friday.
Bench was easy, in fact I goofed it and did 6 sets. My girlfriend was loading one side of the bar and she missed a 5lb plate so I did a lopsided 5x167 on set 5 and then corrected it and finished with set 6.
Rows felt solid, I'm used to doing these with a belt and straps which I didn't have today. I felt at times that my back was actually lower than 90 degrees to the floor. I'm gonna have to work on form next time and maybe wear a belt on these since I feel I have better form with it on.
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Assistance:
Hypers: 2x12x50
Situps: 4x12x25
Both of these were ea...
I decided to add my calf measurement to this to see where no direct wo...
Week 1 - Wednesday
Squat
5x104.
Week 1 - Friday
Squat
5x104.
Weight update.
Week 2 - Monday
Squat
5x110
5x135
5x160.
Week 2 - Wednesday
Squat
5x110
5x135
5x160.
good program im doing the same.
Yea, I'm not really adding them but rather trading in a set for the tw...
Week 2 - Friday
Squat
5x110
5x135
5x160.
Looks good, nice progression.
Started September 2004 so just under 1.
Week 3 - Monday
Squat
5x110
5x137
5x165
5x192
5x220
Bench
...
Week 3 - Wednesday
Squat
5x110
5x137
5x165
5x165
Press
5x85...
Looks like your doing well.
Heh, thanks.
Week 3 - Friday
Squat
5x110
5x137
5x165
5x192
3x225
8x165
...
I decided I'm going to increase the assistance lifts by 1.
this was what i was thinking too.
Yea.
Week 4 - Monday
Squat
5x115
5x140.
I just wanted to mention that all of my squats are done ass to grass w...
Week 4 - Wednesday
Squat
5x115
5x140.
Looking good.
Week 4 - Friday
Squat
5x115
5x140.
good job so far.
Week 5 - Monday
Squat
5x115.
hmm.
Thanks,
What I meant was just reset the squat and keep everything e...
Week 5 - Wednesday
Squat
5x115.
Yeah, I'm having the same problem with my dead lifts.
Nice progress so far.
Week 5 - Friday
Squat
5x115.
Week 6 - Monday
Squat
5x120
5x150
5x180
5x210
5x236.
hmm.
I use these microplates: http://www.
looking good, alot of your lifts are reasonably similair to mine.
What do you mean by unload?
I did the 5x5 for 4 weeks using the same weight for 5x5 and adding wei...
Just FYI, I'm doing the SF program and it's been a while since I read ...
Hey,
For my 1 week deload i did 3x3's
What would the intensity p...
I couldn't tell you anything more than what's already laid out here:
...
Week 6 - Wednesday
Squat
5x120
5x150
5x180
5x180
Press
5x90...
What i do, so i still get some grip work, is just use my own grip stre...
Yea, that might be something I'll have to do once I get heavy enough.
Week 6 Cumulative Gains
I like how Vikingman's been doing this in his...
good job so far.
You need to deload for 5 weeks.
Nice gains on the program.
I now see I should have done a 5 week deload, will start next week.
Week 6 - Friday
Squat
5x120
5x150
5x180
5x210
3x242.
Your still making steady progress and adding in a few PR's, that can't...
I'm doing flat bench as well.
Week 7 - Monday
Squat
5x121
5x151.
Week 7 - Wednesday
Squat
5x121
5x151.
Week 7 Cumulative Gains
Squat: +17.
nice gains, seems to be working still.
Thanks man.
ok after you do your first cycle of 5x5 for 4 weeks, you do intensity ...
Week 7 - Friday
Squat
5x121
5x151.
haha nice you got your deads as well, same weight.
350? How bout 405 Pulling 4 plates on each side is pretty mean.
ok after you do your first cycle of 5x5 for 4 weeks, you do intensity ...
Try posting that here: http://forum.
thought i was doing single factor,
No, the one with periodization is DF.
Week 8 - Friday
Squat
5x125
5x155
5x186.
Week 9 - Monday
Squat
5x130
5x160
5x191
5x225
5x255 5RM PR
...
Week 9 - Wednesday
Squat
5x130
5x160
5x191
5x191
Press
5x96...
nice gains, steady progress is always good, well done.
sounding desperate? man, your lifting the bar arent you? so why wouldn...
yeah cheers man I saw the reasoning bhind it just was not sure if it w...
Have you noticed any significant changes in your body mass/composition...
Yea I count the bar on all lifts.
Week 9 - Friday
Squat
5x130
5x160
5x191
5x225
3x61
8x191
B...
fuk nasty pics man, those are monster stretch marks.
Haha yea I wonder.
woah!, they are some crazy stretch marks, they from squatting you say?...
Yea they don't bother me and not too many people get to see that area ...
Week 10 - Monday
Squat
5x130.
Looking good buddy.
looking solid.
Well, the two fails on bench set my progress back on this by a lot.
Week 10 - Friday
Squat
5x130.
Whats the deal with the different rep scheme? No more 5's?
Congrats ...
That's just how I warm up for doing straight sets.
Since the last time I posted here I've had a drastic change of plans.
I know you added about 30lbs thus far.
sorry to be soo late.
I've never taken BF% measurements but it's pretty obvious it has gone ...
haha same here dude, im still on my 2 year bulk, put on 20kg so far.
Week 11 - Monday
Squat
5x135
5x167
5x200.
Those heavy squats sure take a toll on ya eh.
Yea, at least while I'm doing them hehe.
I'm looking foward to this.
i'm getting the feeling that this is easier than Mark Rippetoe's progr...
I wouldn't say it's easier, just different.
Week 11 - Wednesday
Squat
5x135
5x167
5x200.
V-Diet Summary
Here is the original write-up for this diet plan:
P...
Be careful about those liquid diets man, be ready to sh!t your ass off...
Im interested to see how your liquid diet goes, sounds interesting, i ...
i was kdding with that i said.
Oh dude.
http://www.
I'm guessing it gets a little "easier" (I use the term very ...
Yea man.
Week 11 - Friday
Squat
5x135
5x167
5x200.
Looking good buddy, nice squats, don't worry about the weights on this...
That liquid diet is definately different than any diet i have seen.
Thanks guys.
Man, by your description of it, I am so not looking forward to cutting...
Ahh, its not that bad, when/if you do start cutting, just make sure yo...
You mean per meal or per day? I'm getting 50g per day.
No, i meant 15g per meal.
Ah ok.
I may be a little late, but good luck with the diet.
Thanks, I'm off to a good start.
Week 12 - Monday
Squat
5x137
5x171.
way to go on the losing weight issue, on the bench press, you know you...
I think with some changes to volume I should still be able to squeeze ...
When's the semster get out? 200x4 probably puts you at 225 for a sing...
I have 4 or 5 weeks.
Quick update: I'm waay off schedule.
damn work.
Week 12 - Wednesday
Squat
5x137
5x172.
I hate to say i told ya so but, there it is.
Yea.
Hey man i didn't mean to rub it in, no hard feelings? Your totally rig...
Dude.
haha so it looks liek it didnt all goto plan, and now youve scared me ...
Thanks, I will at some point cut down for sure but I'll do it slower a...
at least its shows you first hand, just how important a proper diet is...
I messed up the first workout of my 5x5 reset which frustrated me to n...
looking thick, bro.
Nice job on your workouts LT.
First of all thanks Ry, I'm still kind of fat in that pic but it ain't...
GVT 2-1
Flat DB Bench
7x10x50, 1x9x50, 2x6x50
Rows
10x10x95
...
Man, ouch is all I've got to say! I can't say I've ever had the urge t...
I made a detailed plan for what I plan on doing next and put it up for...
GVT 2-2
Squat
10x10x165
Seated Leg Curl
10x10x135
Assistanc...
GVT 2-3
Close Grip Bench Press
8x10x115, 7x115, 8x115
Seated DB Curl...
Hey man, Just wondering what you didn't like about the CGBP is your ma...
Im really interested to see the size you put on at the end of this pro...
I don't want to be speaking for LT here but I've heard that some users...
G_Train - I didn't like CGBP for 10x10 because when I got tired it was...
Yeah becuase i'm still really undecided which tricep movement to use.
GVT 3-1
Flat DB Bench
9x10, 1x9
Rows
10x10x95
Assistance
I...
So many reps, looks like torture, i might have to give this one a try ...
Good work man, I'm doing my GVT2-1 today (chest/back) - With the BB ro...
GVT 3-3
Seated DB Curls
10x10x25
Lying Tricep Extensions
10x10x65
A...
So are those size gains in the 2 weeks with GVT or did I misread that ...
Sorry, it's a little confusing if you haven't been following my journa...
Those are amazing size gains for 2 weeks.
I have to say, the 5x5 is indeed more fun.
The Next Phase
Starting tomorrow I will be doing what basically is ...
Rippetoe Week 1 - Workout 1
Starting weight: 231 lbs
Squat
3x5x225
...
Looks like you are off to a great start.
Thanks man.
Rippetoe Week 1 - Workout 2
Squat
1x5x235
Cake like it should be.
Hey man I saw you only did GVT for 3 weeks.
I did it just for two weeks actually.
Rippetoe Week 1 - Workout 2 (Continued)
Lat Pulldown
3x5x175
So...
What is this GVT i keep reading about??
Thanks
Brian
http://www.
German Vommit, I mean Volume, Training.
what does he need to recover from?
Did you hurt yourself LT?
Nah, I'm ok church.
haha i know what you mean about missing reps, im shitty at myself for ...
Rippetoe Week 2 - Workout 1
Squat
1x5x245 (+10lbs)
Easy
Press
3x5x1...
^^^^^nice
Andalite
Good job on the PRs LT.
Well, they aren't PRs in the sense of it being my top weight ever done...
hey LiquidTension.
Haha.
Rippetoe Week 2 - Workout 3
Squat
1x5x255 (+10lbs)
Felt a littl...
Nice work the last couple days, LT.
Thx VM.
Hey, ive always been confused by this becasue on the intermediate vers...
I do the same warmup for any of these sets on the Rippetoe program.
RANT: Insomnia Sucks!!
I cannot sleep!! I've been home for a week f...
That's a bummer man.
Rippetoe Week 3 - Workout 1
Squats
3x5x255 (+2 sets)
Felt good ...
Rippetoe(sorta) Week 3 - Workout 2
Deadlift
2x5x45
2x3x95
3x135
3x185...
holy shit dude, nice work on the deads, i remeber about 2 months ago w...
Thanks man.
Max Testing Day
Squat
2x5x45
2x3x95
3x135
3x185
3x225
1x275
1x315 1RM...
Nice lifts man, impressive deads I must say.
Allright, this workout isn't getting done.
take it easy dude, let us know when your back
Quick update: Been kicking ass on IAs program.
So far I've tested my DL and Squat which were 425 and 335 respectively...
Do you not have time to keep a journal on here, or are you not able to...
pulling and squatting for triples vs.
hey man, i just got done reading over your log and i see that this pro...
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