RxP 5x5 and a little Sheiko to boot...

[rxp1997]

this as a 13week log as I prepare for my next meet; the plan is to do a 9week 5x5 cycle and follow it with a 4/5week Sheiko comp cycle. the mix is to allow for peaking which I feel lacks from 5x5...

I did a 9week sheiko cycle to prep for my last meet, and thru the pain I got to love it. My bench and squat responded beautifully, but my deadlift suffered. So I am going to try 5x5 for the following reasons:

1. Less DL than most sheiko routines
2. Lots of compound movements
3. Routine is based on the three major lifts with not much assistance work
4. i seem to respond well to benching and squatting twice a week.

so just a little bit about me: I am 42yrs old, 5'9", 230lbs at 14%bf, been working out for several years, been PLing for a year... I used to do DC and got hooked on getting stronger, so I switched to powerlifting. it is my intention to try as many PL training styles as I can find, so I can make up my mind and settle into one. So far I have tried Elite's Force Method, 5/3/1, a heavy singles routine from a local PL team, and Sheiko.

it is my intention to log the workout and comment on my progress; if I am trying a new supplement that significantly affected my workout i will mention it, but this is not mean to be a supplement review/log. For the record, I am on my first week of PCT, using Sustain Alpha, AdvancedPCT (until formex arrives), DTHC, Drive and IGF-1. I was using Trione, but it gave three days of insomnia so I dropped it.

the goals for this training cycle are a 600lb squat, a 370lb bench, and a 570lb dl, to be attained at the meet.

Without further ado, its off.....

[rxp1997]

week 1 - workout 1

squat 5x5@365
Bench 5x5@185/200/215/230/245
BO Row 5x5@170/185/200/210/225
GHRs 2x8
weighted situps 4x8@bw/10/10/15

i was really getting out of breath on the squats- I had taken 10days off after my meet, I must really get out of shape fast. Wife says its a bitch to be 40...

also, if its all the same to everyone, I am not going to include the warmups.

[Inarius]

subbn in here

[rxp1997]

nice to have you... it was your Sheiko 37 log that opened my eyes to that crazy russian, for that I am in your debt.

[Inarius]

nice to have you... it was your Sheiko 37 log that opened my eyes to that crazy russian, for that I am in your debt.

no problemo! It is some pretty intense training. I am finishing up mine for a competition in a little over 2 weeks. Hope all goes well!

[Inarius]

what federation are you lifting in? Do you use knee sleeves at all?

[rxp1997]

APF; i have some Tommy Konos I use to keep the knees warm when they get achy from so much sheiko squatting, but for the heavy lifting i use APT Convict wraps.

[Inarius]

APF; i have some Tommy Konos I use to keep the knees warm when they get achy from so much sheiko squatting, but for the heavy lifting i use APT Convict wraps.

do you like the konos? I am thinking about getting a pair in the next few days.

[rxp1997]

i do, but they can get a tad sweaty; i can really tell the difference, the knees dont really pop at all, and they dont help getting out of the hole so you know it's all you doing the work.

[Inarius]

i do, but they can get a tad sweaty; i can really tell the difference, the knees dont really pop at all, and they dont help getting out of the hole so you know it's all you doing the work.

good to know. I think I will invest in a pair.

[bigironkiller]

subed man, hope you crush those goals you have. The switch from a 5X5 to a Sheiko sounds like a good mix especially running it for 13wks. Strength, definaition, competition.

[rxp1997]

Week 1 - workout 2

Squat 5x5@325
DL 5x5@355
Incline Bench 5x5@185
Pullups + Hanging Shrugs 5x(5+5)@BW
Decline Situps 3x8

This time I got pretty winded on the DLs; if it persists it is not because I took 10days off, so I might have to do some GPP/cardio on my off days. I am considering some HIIT and sandbag work....

Today I tried DominATP with Refresh (with some tyrosine, DMAE and Choline Citrate) preworkout; I had some decent energy and focus but I was missing my aggression. I will try it again with my Drive and Powerfull and see where it stands. To date, Omega's Ultima has given me the best focus and attitude, but I still get the aggression from Drive/Powerfull.

[rxp1997]

subed man, hope you crush those goals you have. The switch from a 5X5 to a Sheiko sounds like a good mix especially running it for 13wks. Strength, definaition, competition.

thanks BIK, its the first time I am trying the mix it so I hope it pans out. Glad to have you onboard...

[rxp1997]

week 1 - workout 3

squat 5x5@295/320/345/370/395
bench 5x5@225
BO rows 5x5@205
Incline DB curls 3x8@25/30/35
Skullcrushers 3x8@75/85/95

Workout 3 calls for triceps extensions, but they are boring and I can do the whole stack, so I am bringing skullcrushers back for the first 4 weeks, then during the 3x3 section weeks 5-9 I will change it to weighted dips and JM press.

didnt feel winded today, but was tired throughout the workout.

[bigironkiller]

great workouts rxp, keep it up.

[Inarius]

Looking good!
I ordered a pair of those TK knee bands. They should be here tomorrow.

[rxp1997]

week 2 - workout 1

squat 5x5@405
Bench 5x5@205/225/240/255/275
BO Row 5x5@195/205/225/240/255
GHRs 2x8
weighted situps 3x8@10/20/30

Nice solid workout today, Sheiko did wonders to acclimate me to the rigors of squatting a lot, my recovery is definitely improving. I had to repeat my last bench set because I positioned myself incorrectly and hit the pins three times, in trying to adjust I just bombed the last two reps, so decided to repeat the set.

I am going out of town for a week, so hopefully I will find a way to get good workouts at the hotel... I might be delayed posting in the log as I will have no internet access.

Inarius, BIK, thanks for the encouraging words.

[rxp1997]

sorry for the delay posting, between being away on vacation and a dead laptop I was unable to post... the following will hopefully get me up to date.

week 2 - workout 2

At Hotel "Gym"

Seated leg press 5x5@410 (full stack) [squat substitute]
incline pulley press 5x5@160
pullups 5x5@BW
situps 3x8@BW

I was unable to really deadlift, I jury rigged something on the pulley machine but it was really crappy...


week 2 - workout 3

At Hotel "Gym"

Seated leg press 5x5@375/405/430/455/480 [squat substitute]
Seated chest press 5x5@255
Seated row machine 5x5@300
DB curls 3x8@35
Triceps extensions


The hotel workouts really sucked in terms of quality, but it was the best I could do with what I had.

[rxp1997]

week 3 - workout 1

Squat 5x5@455
bench 4x5@230/250/270/285, 3x305,2x305
BO Rows 5x5@215/230/245/265/280
GHRs 2x8@bw
weighted situps 4x8@25
Hise Shrugs 1x20@225


for the squat I used TK sleeves for the dirst three sets, I had to get the Convict wraps out for the last two sets.
for the bench, I was unable to get the 5reps, I squeezed out 3, and did a 6th set for 2 so that I could get my 5reps

[rxp1997]

week 3 - workout 2

DL 5x5@395
Incline Bench 5x5@225
Pullups + hanging shrugs 5x(5+5)@BW
Decline situps 3x8@bw

the 5x5@455 killed my legs, so I skipped the squat.